Short and infrequent workouts: why they are effective and who are suitable

Why are they effective?

One of the main controversies in weightlifting is the frequency and duration of training. The fitness industry assures us to exercise five times a week. And the reason here lies not in the desire to help us improve our body, but for simple commercial purposes. Fitness centers and clubs, sports stores and magazines strive to make more money, and therefore sell more of their services.

There is another, scientifically based, opinion: there is no need to train often and do many approaches for the most effective muscle growth. According to Doug McGuff M. D., M. D. …, biological indicators strongly suggest that the optimal training frequency for 95% of the population is no more than once a week. This recommendation is based on a number of factors, the main of which is that the rate of recovery and growth of muscles after intense training is much slower than most people think (5-10 days).

Building muscle is actually a slower process than healing a burn wound. Healing of the burn begins with the ectodermal germ line, where the healing rate is comparatively higher, since the epithelial cells change rapidly. For example, a scratch on the cornea usually heals in 8-12 hours. Healing of muscle tissue occurs in the mesodermal germ line, the healing rate of which is usually much slower.

Doug McGuff, M. D., The Body by Science book

What's more, Dr. McGuff recommends practicing workouts as long as 12 minutes - the optimal time to burn sugar and fat. Such short sessions are designed for a limited energy supply of the body in conditions of high energy needs, the satisfaction of which occurs through the use of only glycogen and fat. With prolonged intense exertion, all glycogen and certain fat reserves are used. As a result, the body begins to burn valuable muscle tissue as fuel, which, on the contrary, we are trying to restore.

Research results

British scientist James Fisher conducted a study that proves the effectiveness of sports training with a minimal investment of time James Fisher, James Steele, Pat McKinnon. … …

Tested 14 men and 19 women aged 55 years (on average). For 84 days, the participants did no more than 15 minutes twice a week. The training program included exercises on simulators: deadlift, bench press, deadlift on a low block, overhead press and leg press. As a result, the study participants achieved significant increases in strength and endurance - 55% more than before training.

Scientifically substantiated confirmation of the ineffectiveness of long-term training was provided by Bond University (Australia) Kelly A. Shaw, Hani C. Gennat, Peter O'Rourke. … … Based on 43 studies conducted among 3,476 participants, with 45-minute sessions four times a week (69 hours of exercise), the average weight loss was only 1 kilogram.

How to do it?

Trainings take place once or twice a week.
The duration of the lessons is 12-15 minutes.
Five exercises for the most basic muscle groups is the optimal amount in one workout.
In each exercise, only one approach is done until muscle failure.
Only an ultra-slow pace of exercise is used: 10 seconds up and 10 seconds down.
The transition between exercises is carried out in less than 30 seconds.
Gradually, as you progress, you need to add weight on simulators.

Who is this workout suitable for?

We often do not have enough time to visit the gym, so quick workouts can be the only form of activity that is easy to fit into your daily schedule.

For some people, frequent and prolonged exercise is an overwhelming task that can be harmful to health rather than beneficial. At the same time, getting physical activity is, of course, necessary. This applies to elderly people, as well as to those with poor sports training and some physical limitations.

For example, such workouts are well suited to those with osteoporosis. Exercises are performed slowly and for a short time, which leads to their increased safety. At the same time, the muscles work at the maximum level with a very gentle load on the joints.

Output

Short and infrequent workouts allow you to achieve muscle depletion within an interval of 40 to 90 seconds, performing no more than five simple exercises for the most important muscle groups in one session and with a break of 5-10 days between workouts.

Of course, a person's recovery abilities lie within wide limits, but training at a lower frequency will definitely not hurt anyone.