Every bit is important.

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Editor’s note: It’s never too late to start exercising. In fact, any form of exercise is good. It is easy for us to start an exercise, but it is difficult to stick to it. So we must set our goals more realistic and feasible, and don’t make ourselves too painful. The exercise method can be long-distance hiking, or short-term HIIT training-any method that suits you is fine, depending on each person’s needs and physical ability. Every bit is very important, even 4 seconds, time and time again, can also have a strong exercise effect. This article is translated from Medium, author Robert Roy Britt, the original title is “The Science Behind the New 4-Second Workout“, I hope to inspire you.

What is the minimum amount of exercise required to improve physical fitness and improve health? This is a hot topic in the research field. The research results of multiple laboratories have drawn many “horrible” conclusions, for example, you only need 1 minute of exercise, or according to a new study, only 4 seconds.

The reality is much more than that.

Short but high-intensity exercise can definitely help aerobic fitness and increase muscle strength. In just 10 to 15 minutes, you can get a fitness effect similar to one hour of traditional, less-intensity exercise. There is evidence that you can spread your energy to so-called “exercise snacks” that are shorter in the day.

But this exercise is not easy, nor as simple as it sounds. This kind of high-intensity training called high-intensity interval training (HIIT) includes warm-up and recovery. It usually requires multiple times of arduous interval training to reach more than 80% of the maximum heart rate. At this level , You will breathe heavily and it is difficult to talk to people normally. The intensity of “Sprint Interval Training” (SIT) is even higher than HIIT training, and it can stimulate your best efforts.

This is the simple conclusion of all the latest studies on short-term high-intensity exercise: “Sometimes you have to get out of your comfort zone,” said Martin Gibala, a McMahon, Ontario, Canada Professor of Kinesiology at McMaster University and also the One-Minut Exercise (the One-Minut)The shortest exercise possible. But copying the effects of his professional bike at home is impractical. This is okay, because HIIT can be implemented in many ways, with or without equipment. You can also achieve this effect by walking, biking, or various other common exercises. In a 2018 study by Gibala and his colleagues, people were asked to exercise so-called “exercise snacks” and asked them to climb three flights of stairs three times a day, but the interval between each time was a couple of hours.

The latest research by Jibala found that classic aerobics can achieve the same effect. His team designed an 11-minute exercise program, including 5 exercises: stand-ups and push-ups,Running with knees high,separated squat jumping, Raise your legs high,Regular squat jump.

Each action should be performed at a “challenging speed” for one minute, with a simple opening and closing action as a one-minute warm-up, and then walking on the spot for one minute after each action. Nine participants who did not exercise but were in good health did this exercise three times a week for six weeks. In January, researchers reported in the International Journal of Exercise Science that compared with the non-exercise control group, participants’ endurance increased by an average of about 7%, and the exercisers’ legs became stronger. Strong.

Gibala told Elemental: “The latest findings remind us that simple and practical strategies, such as brief weight exercises, can be beneficial and do not require specialized equipment or a large amount of time investment. This is for many people. It’s very important, especially when people cannot use fitness facilities and equipment during the epidemic.”

3. You may also fall in love with this type of exercise

American fitness activity guidelines call for strength training twice a week, plus 150 minutes of moderate-intensity physical activity a week, or 7px;”>If you have difficulty getting excited about jogging, aerobics or other long-term exercises, you can also consider some natural activities, such as brisk walking, dancing or gardening. Maybe you can challenge yourself to do a few push-ups, or even A little HIIT training-these are proven methods to improve health. Research shows that it is never too late to start exercising.

Stoker said: “Like a list of menus, we can also create a menu of different types of sports activities, and choose according to the situation and our needs. We have to set our goals more realistic and feasible, Don’t make yourself too painful. Your exercise method can be long-distance hiking, or short-term HIIT training-any method that suits you is fine, it depends on your needs and physical capabilities. Very important.”

Translator: Jane

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