Micro-workouts offer big health benefits in a small amount of time

Micro-workouts offer big health benefits in a small amount of time

Micro-workouts are currently all the talk: Researchers have found that effective physical activity in small doses offers major health benefits – both for individuals and for society as a whole.

Micro-workouts “have become very popular,” says physiologist Ulrik Wisløff in NTNU.

Shortly after his visit to NRK's ​​radio studio in Tyholt in Trondheim, the Washington Post also managed to get an interview with him.

The news that we can get by with just a few minutes of exercise every day has spread like wildfire after Wisløff and his research colleague Atefe R. Tari published the book 'Micro Separation - 7 UKER SOBER SOOSTER Kondis Og Styrke' (Micro Workouts - 7 Weeks - the Fitness and Strength).

There is an overwhelming amount of exercise advice in the media, both from fitness gurus and academic communities. Why should we listen to you specifically?

“Because we’ve done a lot of research into it – almost 20 years worth,” Wisløff said.

Get the heart rate going

It all started with the Hunt study in 2006. A study of 60,000 men and women showed that 30 minutes of cardiovascular exercise per week reduced the risk of premature mortality from cardiovascular disease by half, compared to people who exercised much more but at a moderate intensity.

“We think it motivates people to know that even the small amount they create, going from zero to a little, actually has an impact on their health.”

The key word is high intensity - you can get by with just a few minutes as long as your heart rate is high enough. Several large population studies in subsequent years show the same thing.

"The research showed that bouts of high intensity have at least the same effect as long periods of moderate intensity. Then in 2022 she studied a study from the UK that showed that 4.5 minutes a day of high intensity exercise, one to two days a week, was more than enough," Wisløff said.

From zero to a little effective

A recent article published in the prestigious Nature Medicine Journal argues that there is enough research to conclude that even small amounts of physical activity provide significant health benefits. Here too, the authors emphasize that the intensity of the exercise – in other words, a high heart rate – is crucial.

"The article - as we do - encourages doctors to give inactive patients advice on how to incorporate small activities into their daily lives. Even if it is less than what health authorities currently recommend. We believe it will motivate people to know that even the small amount they do from zero actually has an impact on their health," said Tari.

Four to five minutes a day doesn't sound like a lot and don't you need to warm up first? And it probably takes a few minutes for the heart rate to get high enough to count, right?

"We've included a short warm-up in all interval training sessions. But remember, we're not talking about 'all-out' exercise here. You should be able to talk, but you shouldn't be able to sing."

The heart needs movement

The point about high heart rate is that cardiovascular exercise focuses primarily on strengthening the heart and strengthening the heart, which reduces the risk of cardiovascular disease. This group of diseases includes atherosclerosis, blood clots, heart attacks and strokes, to name a few.

"The heart is the engine that circulates blood around the body. This engine needs to be exercised, and the only way to do that is to increase the heart rate," Wisløff explained.

But mightn't it seem a bit scary to put strain on the heart and increase its rate, especially if you've already had a heart attack?

"It may sound scary, but documented research tells us that this is not far more dangerous. We have changed the way cardiac rehabilitation is viewed," Wisløff said.

High-intensity cardiovascular exercise is now an integral part of heart attack rehabilitation.

More strength training

The concept of microtraining is not just about cardiovascular exercises. The researchers emphasize that strength training is just as important.

"We need to raise more awareness about the importance of strength training. It is a paradox that strength training accounts for 85-90 percent of exercise among young people between 18 and 25 years old, but only 30 percent of exercise among older adults between 65 and 70 years old. It should be the other way around," Tari said.

In the book on microtraining, researchers created an exercise program that focuses on strengthening core muscles. All exercises can be done at home, and the only equipment needed is a resistance band.

"Strength training is something that everyone needs in their lives. We see that young people who often do a lot of strength training in the gym still have weak core muscles. In the book, we focus on the large muscle groups that we rely on throughout our lives. This type of exercise needs to be introduced at a young age," Tari emphasized.

She believes that it is important to convey that it does not require a lot of time and effort.

“It actually makes strength training even more motivating – you notice the results quickly and can achieve a lot by doing just a little.

Weak muscles are expensive

The researchers emphasize that a little regular strength training can lead to significant savings for society.

“We believe that extensive warm-ups are not necessary before strength training sessions.

Fall injuries are the largest healthcare cost to society - so think about how much money poor muscle strength costs society! “

But many people struggle with muscle aches and pains. First of all, these kinds of problems aren't difficult to start strength training with?

"A common problem in adults is a lack of time for exercise combined with various pains. Such pain is often caused by weakness in the back and shoulders. Musculoskeletal disorders are a major societal problem that can be prevented by strengthening core muscles," the researcher said.

But don't you need to warm up before doing strength training?

"We believe that extensive warm-ups are not necessary before strength training sessions. The reason for this is that none of the sessions involve heavy lifting or begin with explosive movements that suddenly stress the muscles.

Bodyweight exercises like squats, planks, and push-ups serve as natural warm-ups, and you can start in a controlled manner by doing light squats before moving on to deeper ones.

If you have been sitting for a long time, just woke up, or have been feeling very stiff, it may be helpful to give your body a few gentle movements before you start, such as: B. Arm circles, gentle hip rotations and similar exercises,” Tari explained.

A lot is good, but a little is enough

The fact that the NTNU researchers' advice differs from that of the Norwegian health authorities has attracted a lot of attention.

Health authorities recommend getting at least 150 to 300 minutes of moderate-intensity physical activity per week, such as brisk walking, or at least 75 to 150 minutes of vigorous-intensity activity, such as jogging, or a combination of at least 75 to 150 minutes.

Wisløff and Tari believe that much less is actually enough.

"We don't agree with the health authorities, but we think that a lot of the research literature shows that a little exercise is enough. Not to become world champion, but just to maintain good health," Wisløff said.

“This needs to be clearly communicated to anyone who is physically inactive and considers that there is no point in starting unless he exercises as much as the recommendations,” Tari concluded.

Microtraining in practice

A cardio session can last 10-15 minutes in total, with three minutes to warm up until you start to sweat and get out of breath. This can include walking up a steep hill, jogging, or cycling.

You can then do six minutes of intense exercise, getting yourself to the point where you can only speak in short sentences. Singing should not be possible at the end of the break. If you use a heart rate monitor, your pulse should be at 85-90% of your maximum heart rate for the last three minutes.

You can also vary your training with intervals, e.g. B. 17 seconds of high-intensity activity followed by 13 seconds of rest. This should be done continuously for a total of seven minutes. Alternatively, you can do 45 seconds of high-intensity activity followed by 15 seconds of rest, and this should also be done continuously for seven minutes.

Next, you can spend a few minutes doing the same activity but at a lower intensity.

It's no problem to do both strength and cardio workouts on the same day. A good balance is to do strength training two to three times a week. Each session can last 10-15 minutes.

Do exercises that target large muscle groups, including squats, lunges, push-ups, and triceps. Strengthen core muscles by performing exercises such as planks, side planks, Russian twists, and butterfly strings.

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