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Ten Minute Fitness Workouts

Ten Minute Fitness Workouts
By Dr. Gabe Mirkin.

One minute of intense exercise can give you the same level of fitness as 45 minutes of more casual exercise. Two groups of out-of-shape men exercised three times a week for 12 weeks. One group pedaled stationary bicycles for 45 minutes. The other group did the following 10-minute workout:
• warm up for two minutes on a stationary bicycle
• pedal as hard as possible for 20 seconds followed by very slow pedaling for two minutes (recovery)
• repeat the 20-second all-out pedaling followed by two minutes of slow recovery
• pedal all-out for the last 20-second sprint and then cool down for three minutes.

Both groups made the same improvements in fitness as measured by:
• Maximal amount of oxygen uptake (Vo2max) – 20 percent increase in both groups
• Insulin sensitivity index (to prevent diabetes) – more than 50 percent increase in both groups
• Skeletal muscle mitochondrial content also increased by the same amount, even though the intense exercise group worked out for only 10 minutes per session while the casual-exercise group’s workout took 45 minutes, or 4.5 times as long.

Benefits of Exercise
• Your fitness level determines, in part, your susceptibility for suffering heart attacks, diabetes, certain cancers and premature death.
• Regular exercise helps to prevent many chronic diseases including type 2 diabetes.
• High levels of fitness predict a long lifespan, and low levels of fitness predict a shortened lifespan.
• Not exercising is the most common modifiable cause of chronic disease.
• The most common excuse for not exercising is lack of time. This new study shows that ONE minute of intense exercise, in a regular program of ten-minute workouts, is enough to gain significant fitness benefits.

My Recommendations
• Everyone should try to exercise every day because a high level of fitness helps to prevent disease and to prolong life.
• Intense exercise takes far less time than more casual exercise for the same health benefits.
• Caution: Always check with your doctor before starting a new exercise program or making a sudden change in the intensity of your existing exercise program.


Ten Minute Fitness WorkoutsReprinted with permission from Dr. Gabe Mirkin’s 
Fitness & Health e-zine. Gabe Mirkin, M.D., is a retired sports medicine doctor and fitness guru after being a practicing physician for more than 50 years.

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