A set of exercises that will change you in seven minutes

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Published on the website of the New York Times has caused the big ones in the sports hangout. It says that a simple set of 12 exercises can easily replace hours of training in the gym and successfully maintain a person's good physical shape. Moreover, it takes only seven minutes to complete this complex!

The article mentioned above is based on research published in the American College of Sports Medicine's Health & Fitness Journal. It scientifically proves that specially selected bodyweight exercises performed in the HIIT mode can completely replace long runs and exercises in the gym.

There is a lot of evidence that high intensity interval training provides the same benefits as extended endurance training, but takes much less time.

Chris Jordan Head of Exercise Physiology at the Human Performance Institute in Orlando, Florida, study co-author

Research by scientists at McMaster University in Hamilton, Ontario, and other research centers shows, for example, that even a few minutes of high-intensity exercise produces molecular changes in muscle comparable to several hours of running or cycling.

Interval training, as the name suggests, requires alternating stretches of extremely strenuous activity with short recovery periods. In the complex, which was developed by Mr. Jordan and his colleagues, this is accomplished by a 10-second rest pause between exercises. But apart from this, it is achieved by alternating loads for different muscle groups, when exercises for the muscles of the upper body are followed by exercises for the legs, and then for the press or back. During the work of one muscle group, the other has the opportunity, figuratively speaking, to catch his breath a little, which makes the order of the exercises important.

According to the recommendations of scientists, the exercises should be performed at a fast pace, for 30 seconds each, with a pause between them for 10 seconds. In this case, the load level should be approximately 8, if we assume that 1 is completely relaxed, not straining movements, and 10 is your maximum intensity.

These seven minutes should not be the most pleasant time for you, definitely. But you will definitely enjoy looking at yourself in the mirror after a few months of such training.

And here is the complex in question. For your convenience, we have provided tooltips to show you how to do these exercises correctly.

But that's not all. The complex gained such popularity that in a short time several mobile applications were created for its comfortable implementation. They will guide you through the exercise sequence and track your exercise times and rest intervals.

Successful training!