In a recent post I talked about The 5 Tibetans, a great exercise routine that is quick to learn, requires no special equipment, doesn’t take much of your time, and offers multiple benefits. Here’s another routine that is getting a lot of press these days. It’s called the 7-Minute Exercise Routine and the chart below shows the various exercises involved. This workout is designed to increase muscle mass and significantly burn fat by supercharging your metabolism. No weights are necessary; all you need is a chair. Make sure you are well-hydrated before starting the exercises…..
Instructions are pretty simple…..perform each exercise for 30 seconds, rest 15 seconds or less between exercises, do 1 or more circuits, and rest 2 to 3 minutes between circuits. May be easier said than done though. 🙂
(This exercise routine was featured on a segment of ABC News that you can watch here: ABC News on 7-minute workout)
Dr. Joseph Mercola had this to say about why high intensity exercise is good for the body:
What Makes HIIT so Effective?
Your body has three types of muscle fibers: slow, fast, and super-fast twitch muscles. Slow twitch muscles are the red muscles, which are activated by traditional strength training and cardio exercises. The latter two (fast and super-fast) are white muscle fibers, and these are only activated during high intensity interval exercises or sprints. The benefit of activating these fibers is that they will produce therapeutic levels of growth hormone, which many athletes spend over a $1,000 a month to inject themselves with. So there is no need to pay the money or take the risks when your body can produce growth hormone naturally through high intensity exercises.
Getting cardiovascular benefits requires working all three types of muscle fibers and their associated energy systems — and thiscannot be done with traditional cardio, which only activates your red, slow twitch muscles. If your fitness routine doesn’t work your white muscle, you aren’t really working your heart in the most beneficial way. The reason for this is because your heart has two different metabolic processes:
- The aerobic, which requires oxygen for fuel, and
- The anaerobic, which does not require any oxygen
Traditional strength training and cardio exercises work primarily the aerobic process, while high intensity interval exercises work both your aerobic AND your anaerobic processes, which is what you need for optimal cardiovascular benefit. This is why you may not see the results you desire even when you’re spending an hour on the treadmill several times a week. So when it comes to high intensity exercises, less really is more...
Read the full article: http://fitness.mercola.com/sites/fitness/archive/2013/05/24/7-minute-workout.aspx?e_cid=20130524_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20130524
And here’s a link to an article that goes into the history and physiology behind this high intensity workout more in-depth, plus features pictures of someone doing the exercise poses:
And thanks to Dr. Nikolas Hedberg, there’s a pdf you can print out with the poses, plus his suggestions for the routine to follow when using them:
Also, if you’d like a nice little stretch and cool down after this high intensity workout, here’s an easy to follow 3-pose, 5 minute yoga routine that I found out about from Lucas at Yoga Body Naturals…
For more information and 64 free video tutorials, go to the Yoga Body Naturals home page and check on the “Videos” section listed under the “Free Stuff” icon at the top of the page.
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Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.