Study: a sufficient minimum for fitness results

Scientists were able to accurately calculate the effective duration of training sessions, and the figure is not as high as expected.

Many people are used to thinking that losing weight, improving the contours of the body, seeing the relief (necessary — emphasize) can only be if you train a lot. Of course, not too much — until exhaustion, but at the same time and not little. Scientists were able to accurately calculate the effective duration of training sessions, and the figure is not as high as expected.

A 1.5-month experiment of scientists from the University of Glasgow showed that it is enough to train three times a week for only 15 minutes to quickly achieve a visible effect on the figure and specific health benefits in addition to improving metabolism. Of course, there are reservations: this is intensive training «on resistance», that is, in a mode that will not allow the body to feel comfortable. For this purpose, you can use, for example, trendy HIIT workouts. According to the results of the study, positive changes became noticeable after two weeks of classes on such a schedule.

As for the benefits of such a high-intensity training program, the scientists cite as examples two main indicators that were measured in the participants: muscle strength (it began to increase) and insulin sensitivity. The latter increased by 16% — which means that training like HIIT can better change the state of those who suffer from Type II diabetes (it is associated with insulin resistance, in which the body ceases to respond to the action of insulin — the blood sugar level does not decrease). For overweight people — the participants in the experiment were 10 men with such a problem-15-minute high-intensity workouts proved effective to the same extent as 45-minute workouts.

The organizers of the study do not call for limiting the training time — of course, of a longer duration and the benefits will be greater. But this is a reason not to use as an excuse the lack of time: even 15 minutes of classes several times a week will bear fruit.