SP and fitbit.com (as well as others) subscribe to the CDC guidelines that to receive the maximum benefits of cardiovascular fitness exercise must be done for at least 10 min. at a time. But did you know that there have been many studies done that show that exercising in bouts of less than 10 min. still provide many benefits. Here are just a few:
There's building evidence that short but frequent bouts of exercise can yield plenty of health benefits. Consider the following fitness findings:
- A study published by the American Journal of Sports Medicine in 2006 showed that short walks after dinner were more effective than long exercise sessions in reducing the amount of fat and triglyceride levels in the bloodstream after a hearty meal.
- Research published in the Journal of Epidemiology and Community Health showed that short bouts of exercise helped lower blood pressure as well as shave inches off the hips and waistline.
- In a study published in Preventive Medicine in 2006, researchers found that multiple workout sessions as short as 6 minutes apiece could help sedentary adults reach fitness goals similar to those achieved by working out for 30 minutes at a time.
- In a finding published in the journal Psychopharmacology, doctors found that short bursts of exercise could help reduce the craving for cigarettes and help people quit smoking.
"There is no question that short amounts of exercise can help you get fit, help you stay fit, and help you maintain your health," says personal fitness coach Susie Shina, author ofSixty Second Circuits. "You can stay fit in increments as short as 4 and 5 minutes at a time." ..."
"New research suggests that micro-bouts of activity—shorter than 10 minutes—can lower one’s risk of obesity as long as the intensity level is sufficiently high. Furthermore, those who focused on shorter bouts were much more likely to meet or exceed the recommended 150 minutes of physical activity per week.
The study, published in the American Journal of Health Promotion, found that even brief episodes of physical activity that exceed a certain level of intensity can be just as effective in helping people control their weight as does the current recommendation of 10 or more minutes at a time...."
"Micro-exercise or workouts of short duration are now gaining in popularity because the benefits have been proven by scientific studies. Micro-exercises of much less intensity also prove to be of benefit, climbing the stairs and vacuuming all count toward your daily physical activity score.
Ultra-short bouts of activity or micro-exercise where never considered to be beneficial until recently. At least, that’s what exercise physiologists and public-health authorities have been telling us for years. They reported that exercise generally would follow the rules of mathematics. 4 ten minute workouts = 2 twenty minute workouts = 1 forty minute workout at least in terms of health benefits. Exercise lasting less than 10 minutes was not considered to be an exercise and was not considered to provide any health benefits.
The American College of Sports Medicine are now reconsidering the value of ultra-short bouts of activity called micro-exercise. A Canadian study done at Queen’s University in Kingston, by Dr. McGuire, suggests that the gradual accumulation of “incidental physical activity”contribute to your cardiovascular fitness level.
Recognizing the role of these micro-bursts of activity, – sweeping the floor, taking the stairs – in bouts as short as one minute can also encourage people who are currently sedentary and find the prospect of structured exercise daunting, says Dr.Ashlee McGuire...."
Brief periods of physical activity, provided they are intense enough, can prevent weight gain just as well as the 10-minute-plus intervals that are currently recommended, according to a study published this week in the American Journal of Health Promotion.
"What we learned is that for preventing weight gain, the intensity of the activity matters more than duration," says Dr. Jessie X. Fan, professor of family and consumer studies at the University of Utah and the study leader.
"Knowing that even short bouts of brisk activity can add up to a positive effect is an encouraging message for promoting better health," she said in a statement..."
There is so much more information based on scientific evidence available showing just how beneficial smaller bouts of exercise of less than 10 min. are to our cardiovascular system and other areas of the body.
If you are able to do the 10 min. bouts of exercise than that's great, but for those who are unable to do so this is good news!!!