In 2013, Ms. Chris Jordan, CSCS, NSCA-CPT, ACSM EP-C / APT, this is an elite exercise physiologist with extensive training experience in the army, and is currently a Johnson & Johnson human behavior researcher As the director of exercise physiology, he created a simple weight exercise routine that immediately swept the fitness world. Known as the “7-Minute Workout”, the teaching app contains various variations of routines (including rigorous teaching and demonstration videos provided by Jordan himself), and quickly became one of the most downloaded fitness apps on the market.
The 7-minute exercise promoted the benefits of a kind of training that was quickly popular at the time: high-intensity interval training, or short, really intense exercise, plus short rest. Although the mechanism of HIIT is actually nothing new-elite athletes have been training in multiple versions since the 1
For those who have tried 7 minutes of exercise and may find it too difficult to complete, Jordan just released an updated “gentleman” exercise method: standing for 7 minutes.As Jordan explained, the idea behind this new version New York Times, It is to allow more people (including “my triathlete’s brother and my 82-year-old mother”) to use 7 minutes of exercise as much as possible.
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In this version, as the name suggests, he eliminates all the actions that may put pressure on the body by dropping all the actions on the floor, including difficult actions such as planking, push-ups and sit-ups. “Like the original exercise, standing exercises include aerobic exercises, lower body, upper body and core muscle exercises, which are carried out in sequence.” time. “Each exercise lasts only 30 seconds, and the rest time is only 5 seconds. To make the most of exercise, please perform each exercise at a relatively high intensity, about 1 or 10, and about 7 or 8.”
You can watch Jordan’s video here to explain and demonstrate the exercise.
If you suspect that you can burn fat by exercising in such a short period of time, Jordan has a lot of scientific evidence. Timothy Church (Ph.D.), a professor of preventive medicine at Louisiana State University, explained: “When it comes to the direct health benefits of this high-intensity exercise, it’s all related to blood sugar.” Men’s magazine. For example, if you are skipping rope or running and sprinting, your body will immediately begin to process blood sugar, which will help you lose weight, and the pressure on your muscles will improve your physical condition. The benefits simply increase from there.
“Like other forms of exercise, when your muscles grow, they pull on your skeletal system, thereby increasing your bone density,” Men’s magazine. “Many new studies also show that interval training triggers the release of macrophages and killer T cells, thereby enhancing the body’s immune function within a few hours after the last pull-up or pull-up.”
As your physical fitness improves, please know that you can do these exercises in more than 7 minutes, but this is not just a few hours. The LSU church tells us that ten, fifteen or 20 minutes of exercise is enough Men’s magazine. After all, think of all the weightlifters who compete in weightlifting, then just walk around the gym staring at the clock, their heads beating with music. He said: “Most people actually work hard within 15 to 20 minutes.”
According to “Science” magazine, for more recommendations about weight loss, make sure you understand an exercise that can reduce fat by 29%.