4-Minute Workout That Replaces 1 Hour in the Gym



Are Daily Workouts Really Worth It?

In the classic tale of the tortoise and the hare, slow and steady won the race. Turns out, Aesop's fable might also offer a valuable lesson for modern-day fitness fiends: New research suggests that staying active for longer—at a more moderate pace—is actually what's best for our bodies. 

The study, published in the journalPLoS One, found that an hour of vigorous activity isn't enough to keep blood sugar and cholesterol levels in a healthy range when individuals spend the rest of the day sitting down. To reach that conclusion, researchers randomly assigned participants to three groups: One group was sedentary all day, another exercised vigorously for one hour and then stayed mostly seated, while a third walked or stood for several hours and spent little time sitting around.

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If you guessed that the sedentary bunch fared the worst, you’d be right. But here's the twist: While the vigorous and low-intensity groups expended similar amounts of calories throughout the day, the low-intensity group had significantly healthier cholesterol and blood sugar levels. In the long run, that can help reduce the risk of developing ailments like diabetes or heart disease.  

This is only the latest study to suggest that desk jockeys—even if they exercise regularly—increase their risk of several serious health problems. Unfortunately, the relationship between sitting and the body’s metabolic processes isn't entirely understood, says study co-author Hans Savelberg, PhD, a researcher at Maastricht University in the Netherlands. But even if you go for a jog or hit spin class every day, researchers can now confidently say that it's still unhealthy to spend the rest of the day chained to a desk (or curled up on the couch). Here are three three easy ways to build more movement into your day. 

Reverse the lunch-walk pattern. You're probably familiar with the suggestion of taking a walk after lunch. But if you've ever been sidetracked by an urgent email while noshing your pb&j, you know it can be tough to do. Instead, hightail it out of the office and walkbeforeyour meal, suggests Amie Hoff, CPT, NASM, a New York-based personal trainer and fitness consultant. 

Get some furry motivation. If you have a dog, maybe you’re already taking him for daily walks. But sweet, enthusiastic Fido wouldneverobject to a second or third workout, so make his day with an extra stroll. Not a pup parent? “Offer to take your neighbor's dog for a walk. Chances are, she’ll be thrilled,” Hoff says.

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Find your balanceWorkstation treadmills help some office workers stay mobile all day long. They’re also incredibly expensive. Instead, swap your office chair for a medicine ball, or raise your computer and stand on a Bosu ball. Both decrease your stability, making your body work harder to stay balanced, says Hoff.






Video: TRANSFORM Your BODY in 2 WEEKS (DAILY WORKOUTS + DIET) look bomb for back to school!

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Date: 04.12.2018, 15:41 / Views: 61181