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Study: Working out harder for less time effectiveBy Matt Sloane If you're always complaining that you don't have time to exercise, your excuse-making days may now be over. A new study published in the Journal of Physiology suggests that doing short-duration, high-intensity training sessions may be just as effective as longer duration, less intense exercise. Simply put, you can do your workout in just 20 minutes and still see the benefits. Researchers from McMaster University in Ontario, Canada, had seven men exercise for just one minute on a stationary bike at the highest intesity they were capable of. This one-minute burst was followed by a minute of rest, another minute of intense exercise, and so on, until partipants reached 20 minutes total – 10 exercising, 10 resting. Participants were subjected to muscle biopsies before and after training, and specific attention was paid to the number of mitochondria – the tiny powerhouses in each cell. "People’s risk of type 2 diabetes is inversely related to the amount of mitochondria in cells," said professor Martin Gibala, the study's lead investigator. "After the high-intensity training, the amount of mitochondria went up to levels that we've seen in traditional endurance training, 4-5 hours per week." Translated: muscle fitness in just 20 minutes. Of course interval training is nothing new – elite athletes have been training with intervals for years, but Gibala says the goal here was to prove that anybody – not just the finely tuned athletes – could train with intervals. "We've been doing interval training research for years now, but the model we've used...is not something people can use in everyday life," said Gibala. "In this study, we used a less-extreme model of interval training using a standard stationary bike. It's a safer and more realistic for the everyday person, and still time efficient." But, exercise experts say the only downside to short bursts of high-intensity training – by itself – can be a lack of muscle endurance. "It depends on what benefit you're looking for," said Forrest Pecha, director of athletic training services at Emory University Sports Medicine. "If you're looking to build cardiovascular endurance, interval training only works in conjunction with longer, more sustained workouts." If, however, you're looking to simply get in shape, and time is your enemy, Pecha says, intervals may be right for you. Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.
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Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love. Recent Comments
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I have been told that 3 ten minute workouts spread out during the day is even healthier. Metabolism stays up longer. Is this true?
There is more than one downside...
Which one is more likely to cause a medical issue if the participant is truly unfit? What is meant by "high intensity"? Is it the suggestion of this article that I should get on a bike and pedal as hard as I can for one minute, rest for one minute, and repeat for 20 minutes? Not smart. There is so much information missing here and so many variables not discussed.
I would love to see studies to see if this translates to weightlifting as well, not just cardio.
But what about weight loss?
Isn't it better to do "slow and low"? (low intensity for longer periods of time)
I'VE KNOWN THAT FOR AT LEAST THE 40 YEARS I'VE BEEN DOING EXERCISES.... NEVER MORE THAN 20 – 30 MINUTES A DAY AND I STILL HAVE THE 46 – 32 – 36 INCHES ON A 6' 4" FRAME I HAD WHEN I WAS 20 YEARS OLD........OF COURSE EATING PROPERLY DOES MATTER..... IT'S CALORIES IN CALORIES OUT.... ANY DOCTOR WILL TELL YOU AT NO COST...... DIETS ARE SCAMS FOR LAZY.
I work out for 40-45 min 3 days week. I don't have an exercise bike. I wish they would discuss other high intensity exercises that you could do without exercise equipment. I mean, i can fast high knees or quick jump roping for more than a minute just fine but i'm not sure if that's, "intense" enough. What about doing the squat in place or air chair for a minute. That really burns. Is that considered intense?
This IS nothing new. For the general fitness population, interval training as an alternative to steady-state endurance training has been around for quite a while. As usual, the fitness research community lags about 10 years behind those working in the field.
Here we go again, yet another study to show how "little" time it takes to get in "shape". It is all relative to what you are trying to accomplish, yeah its better to do something rather than nothing, but after working out for over 20 years what it comes down to is, intensity, duration, consistency and eating well. When studies like this are made and the headline reads "new study shows working out less but harder may be the answer ect...." you get average joe/jane thinking "well see i don't have to work out that much to get into shape" it just supports another excuse not to do what is necessary. There are too many variables with regards to what the individual is trying to achieve and what they perceive to be ideal fitness. If you trying to look like a greek statue there much more that goes into this than simply "work out less but more intense" The most important fact when it comes to fitness is "The principal of individual difference" what works for you may not work for me, this was coined back in the 60's by the bodybuilding community, check it out sometime.
Sounds great! I enjoy long weight training workouts, and can't do those too intensely, due to a mastectomy and various injuries (back, shoulder, elbow). But I'll start working toward shorter, harder workouts on the treadmill, which I enjoy much less in any case. - Leonore Dvorkin, Denver CO, almost 64 years old
This is positive news, and people like me who can fit workouts into a lunch break will benefit. However, far too many people don't get a suitable lunch break to change into workout clothes, then work out, then clean up and change back in time. Others don't have a safe environment in which to work out. Still others can't afford to join a gym, or they can't leave their kids alone while they go. We need to focus as a nation on teaching each other ways to get exercise at work and at home as part of the normal day, and workplaces need to get on board to support this. Encouraging walking groups, converting an empty meeting room into a gym, and bringing in healthy snack foods are all ways they can make a difference.
Interval training is a great way to put a spark in your workout with one caveat – you increase the risk for injury. So work into your interval training gradually. Don't go all out the first day. Also, a great way to measure your intensity is with a heart monitor. Just my 2 cents.
Makes sense, I mean if you think about evolution, I doubt our ancestors ran at constant speeds for long periods of time. Look at most of the animal kingdom. Almost everything's activity is in short bursts, not long enduro stuff.
I'm sorry, this is all well and good, but unfortunately I think the time issue is a crutch used by many, that excuse being out the window will change nothing as the majority of unfit folk are likely more averse to the hard work rather than the time consumption, and this is still hard work with the whole max. effort thing.
This experiment/study is similar to ancient Chinese culture of Kung-fu. It was also practiced and taught by Bruce Lee in relation to maintaining high body fitness and health wellness. It is along the theory lines of 'animalistic training'. Briefly, to the point wild animals are always in 'readiness', but related to being 'instant-on' in the face of danger or attack.
With the passing of my mom in July 2009 and medical issues, including cancer prevalent in my family. I had to improve my lifestyle or die young. My mom had severe diabetes, high blood pressure, kidney failure, anemia and in her late years, a pacemaker. My mom also battled cancer successfully. Her memory became my inspiration for many things in my life.
I revisited my basic home routine and decided to join my local rec center...As of Jan 6, 2010, I have maintained a highly intense exercise routine burning over 1000 calories in 1 hour 30 mins on a daily basis.
Since then, I have gone from 203 pounds to 184.8 (as of this morning) and reduced my body fat by almost 30% (from 23.9% to 17.7%). I have increased my endurance to the best point in my life.
So, working intensely makes sense...it's what keeps animals 'wild'...
Except the "I don't have time" is not a real reason, it's just an excuse used by the lazy and weak-willed to avoid getting into an exercise routine. Therefore this research, while certainly interesting and informative, will do nothing to help couch potatoes lose weight.
Interval training has been long-utilized by professional and college athletes to maximize off-field gains, while taking the minimum of time and reducing wear-and-tear.
For us mere mortals the advice to use something low-impact like a stationary bike is a good one ...
okay great, any one who has been exercising for a long and steady time knows this...but this sort of info will kill the avg couhc potato..! its not wise for an underexercised person to go jump on a exer-bike, treadmill, etc and do this right out of the box.
There is a fitness revolution going on right now. A revolution that day by day is gaining more and more popularity. It is called CrossFit, its philosophy of constantly variable, functional movements at high intensity is exactly what this article talks about. I have been working out at my local CrossFit affiliate for over a year now, I am 41 and in better shape now then when I was 18, I am lifting more, running faster and farther, more flexible and it all happened VERY quickly. Unfortunately CrossFit is the biggest thing in the fitness industry that no one has heard about...
In Ultrametabolism, by Dr Mark Hyman, a study of endurance vs interval training is discussed. Those doing endurance did more sessions for longer periods and burned more calories per session than the interval trainers. But, after the program was done and participants compared, the interval trainers lost NINE TIMES THE BODY FAT of the endurance training DESPITE dedicating less time each session/overall to the process.
any type of Cardio interval training will help in one's Vo2, Oxygen Consumption ,that will increase the amount of Oxygen that the lungs and the heart can use in improving one's overall all body health.
Rio Riojas
San Antonio, Texas
This study is flawed. Working out is like anything else. The more you put in the more you get out. I am 42, ride the stationary bike three times a week for 40 minutes or 16 miles. Just to warm up. On Mondays and Fridays I follow it up with an hour of circuit training. Meaning upper body workouts using 8 different machines and body parts. Wednesday, I follow the bike ride with 10 minutes of stair master and machine squats.
Yes I have been working out my entire life. Played High school and some college ball. People can't believe I am 42. I am at the gym for 2 hours per session. Why spend hours watching TV instead of taking care of yourself.
I am not saying 2.5 hours per workout. But 20 minutes is a warm up. Go for at least 1 hour 3-4 times a week. Mix in some long walks and you will be very fit and happy.Don't cheat your body with time excuses.
Just working on you and escaping the rat race for an hour will do wonders.
This is an extremely misleading attempt to convey a message that working out for little time is beneficial. This is wrong, it has been proven on numerous accounts that the human body needs 60+ minutes of physical activity per day to get and stay in shape. This may be an effective way of minimally increasing ones cardiovascular endurance once they hit the "wall" but overall it doesn't do much to keep you healthy. As well the last comments in the article are totally hypocritical:
"If you're looking to build cardiovascular ENDURANCE, interval training only works in conjunction with longer, more sustained workouts."
Versus:
"If, however, you're looking to simply GET IN SHAPE, and time is your enemy, Pecha says, intervals may be right for you."
Being in shape is the ability to be physically healthy and be able bodied enough to cope with physical activity. Therefore being in shape IS having endurance.
Yes, I find that when I do 30 minutes of yoga, it's just as effective if I had done an hour. Same results.
I have seen these type of statements come and go in the 35 years I have been working out. I remember fondly the 30 minutes, 3 times a week plan. The reality is there are no short cuts. Our bodies were built to be physical, on a small amount of food. Today's lifestyle (and the abundance of calories) is so far from how man has lived for thousands of years that it takes a LOT of effort to get an optimal calorie:exercise ratio. Work hard, eat well. It isn't a secret, it's just expensive, time consuming, and a pain in the butt.
Does short duration of interval exercise help one lose weight? For instance, today I had a workout of 30 minutes where I jogged one round and brisk walked the other, how will this help me?
Not at all a new concept, in fact there are very many popular "get healthy" books written with this exact principal as an element in the program.
A 20 min. workout, with all the benefits of a longer one sounds appealing. However, a danger is that by working out more intensely over a short period of time, the body does not have time to properly adapt, in terms of circulation and muscle temperature. There is increased risk of injury with such small bursts of intensity early on in a work out. Also, as stated in the article, short workouts will not build endurance, which is also important both physiologically and mentally.
Exercise shouldn't be dreadful, but something you look forward to. If you're always trying to make it as short as possible, you won't be committed to it and will probably end up not doing it or having an injury. Pick an activity you like, learn about it, and take pleasure in getting better at it.
Done.
I'm a busy guy, but I can't argue with 20 minutes of hell.
I'm planning an interval workout for my 230lb 35yr old self... now I have no excuses.
I've only worked out half an hour a week with a PT (mix of weights and cardiovascular) for about 5 years, and I'm so much fitter and toned than I was 20 years ago. As for cardio, I walk to and from work a couple of times per week (30 mins each way). It doesn't take much to get and keep in shape.
This is so true. It only takes 20mins a day and you will feel great. My routine is to do at least 20mins of cardio – even if I don't so strength training at all. Just 20mins of anything – to get the heart going and the body feeling good will make a difference, both physically and mentally.
Disappointing Generalization! I am a sixty-four year old male. Nine months ago, I determined that I needed to get fit if I was to continue to enjoy activities I really love into my 80's. At my annual physical, I asked by physician for advice and quickly determined I had more training on nutrition and exercise than he did. I then sought advice from a nutritionist and engaged a degreed athletic trainer. The combination of their advice has been VERY helpful.
Older persons have unique needs. My eating plan (it is not a diet), is what you would expect, with one exception–no more booze. I always drank in limited amounts, but even small amounts can adversely effect your digestive rate. My PT has me on a plan that emphasizes building muscle mass, strengthening my core (front and back), and moderate cardio-vascular activity. I am on a two days on, one day off cycle. The routine takes less than 30 minutes and can be done while traveling on business even with limited equipment available at most mid-priced motels/hotels.
One size does not fit all–particularly as you age.
Great, now we will be able to work even more and spend even less time for necessary activities. Way to go. The next step is to plug us in life support and pin us to a desk.
i highly aggree with the content of this article, because it worked for me also. 20 minutes intense training with intervals, works as much as 40 minutes of regular training.
This is consistent with the most recent American College of Sports Medicine (ACSM) guidelines for Exercise Testing and Prescription. Even under moderate-intensity sessions, physical activity of at least 10 minutes at a time, accumulating 30 minutes total in a given day will deliver health benefits. This research should hopefully aid individuals who are not able to devote more significant periods of time to physical activity.
the research is entirely true, for i have been working out that way for years and believe me it does work..........
Interesting article. I am always trying to get more works outs done, I run every second day and alternate with some Scott Pilates sessions at home, but it's exhausting spending 2 hours in the car commuting every day, then 9 hours of office work, then having to spend time doing a long workout when I get home.
I will definately be trying the 20 mins intense training with intervals!
I no longer believe any studies I read on nutrition and fitness.
One year, you will hear that Vitamin E is the most important supplement to take, the next year they say, "no, don't take E, take Vitamin D." One year eggs are "proven" to be bad, now they are considered to be healthy.
For several years, "studies showed" that we needed an hour of exercise to maintain heart health. Now, this study says that's not true.
I am just going to walk everyday, lift something heavy once in awhile, and adhere to Michael Pollen's food rule – "Eat food. Not too much. Mostly plants."
In the Dr's Heart Cure, Dr. Sears talks about the "wild" animal concept. The short burst workouts increase vascular size and strength. Thus helping avoid deadly heart attacks. (larger blood vessels are harder to clog) Endurance training reduces the size of the blood vessels as it makes them more efficient. I'm just starting an interval training program this week. Looking forward to seeing what happens.
Interval training is very effective but you need to go at your own pace...High Intensity is usually about 75% of your age relate max heart rate. For me im 22 yrs old and I do interval training in conjunction with weighttraining (NOT ON THE SAME DAYS). 5 min warmup, 30 sec high, 1min medium (jog), 45 second high, 1 minute medium 60 sec high, 1 min medium (jog), 90 sec high...you get the point then I go in reverse...60,45,30 then 5 minute cool down...22 minute work out and makes you feel great...But its all based on the person.
You also do not want to do the same thing over and over again. Keep the body guessing because otherwise you will plateau. And basic weight loss...burn off more than you take in and do whatever physical stuff you can do...you dont need a gym membership...park far away, take the stairs...a little bit of something is better than a whole lot of nothing.
There are no "tricks". This article is simply trying to show an alternate routine for working out that may result motivating for people that think that workout is not worth the effort if done only for a short time.
Exercise is about being healthy! not thin or beautiful (those are extra benefits that show when you are healthy).
If you eant to be thin, cut the calories and eat nutrient-rich foods. I repeat, no tricks there.
Take the option on intervals or leave it. It is a great option to vary any day's workout.
By "intense" I think they mean elevating your pulse up to 70% of your maximum resistance (max resistance being equal to 220- age).
Is just about balance. Don't fill up on eggs, vitamin D or E, or workout on intervals everyday. Do whatever works out for you and motivates you to be healthy and challenge yourself every once in a while.
Yeah....Right....I can see it now...Blubber Tubby shows up at the gym....hops on the treadmill....cranks it up for one minute....vapor-locks....and the other patrons get in their workout performing compressions and MTM on her until the EMT's arrive. This is what happens when academicians rather than athletic trainers come up with new workout regimes
Actually, I am a professional fitness trainer and have been using slow, high intensity, weight lifting techniques involving only 1 or 2, 20 to 30 minute sessions, per week for almost 13 years. The results in body fat loss, muscle strength and endurance, injury recovery, and overall health have been phenomenal! This is nothing new except that our workouts are done in a safer manner than cycling, running, plyometrics, faster and explosive weight lifting techniques or anything that places more stress on the joints including steady state or cardio equipment. These concepts were pioneered by Arthur Jones, the inventor of Nautilus and advanced by Ellington Darden, PhD and his many books, Ken Hutchins and the slow training cadence technique, Dr. Doug McGuff and his current and thorough book and online videos called Body By Science which medically explain it, and many others. Check out a slow weight lifting, high intensity, training studio in your area or one of the authors above for home workouts. Also, nutrition is a very important variable and can make or break those looking to get the best results. Try it and start saving time working out! And, as always everyone has different issues so consult with your Doctor as to whether you can begin exercising and what limitations you should follow.
This is someone who doesn't get it:
"I have maintained a highly intense exercise routine burning over 1000 calories in 1 hour 30 mins on a daily basis."
That's not high intensity. You can go long or you can go hard but you can't do both. When I do interval training on my indoor rower, I'm routinely cranking at close to 2,000 calories per hour. I"m 50 years old and not even Lance Armstrong can sustain that intensity for an hour and a half.
I've run in two 5k races and finished in the top 5 for my age group both times using only interval training in my workouts. I never once ran more than 2 miles in training.
I raced in an indoor rowing regatta and finished 1st in the individual event and third in the team event. I beat several folks who were on rowing teams. Our team of 50 year olds even beat a high school rowing team. Only one of my workouts prior to the event went longer than 30 minutes.
Those who say you can't develop endurance with interval training are flat out wrong.
Interval training is an important part of an exercise program. As many other people have stated, athletes have used intervals for years. However it's only part of a sucessful program. You shouldn't do intervals every day, steady state cardio and weight lifting are also important. Sure incorporate one or two days of interval training into your program, but make sure you follow that with a rest day or a steady state cardio day. Sprint or hill intervals are hard!
Unfortunately the article didn't give much background about interval training, and the people who are already to lazy to fit any kind of exercise into their day because of "time" are not going to go do 20 minutes of interval training on the bike, trail or track.
Lincoln- 5K runs are not endurance runs at all, they are sprints... Endurance runs are half marathons or full marathons... Lets see you take just your interval training and beat anyone of comparable health in one... in order to get healthy one needs to do both endurance and strength training. Interval training works great as many people have said in addition to no instead of regular aerobic and anaerobic training.
Dr.Tarun Mullick,a interventional Gastroenterologist trained at Johns Hopkins Univ. and the Cleveland Clinic–has initiated PHYSICAL THERAPY and NUTRITION counselling program for OBESE PATIENTS to provide,"COMPLETE CARE"–short term and long term.
Dr.Tarun Mullick has found that EXERCISE PROGRAM helps Obesity and with good nutrition–a patient can be free from Digestive diseases more or less permanently.
The metabolic pathway for the 5K run is almost entirely oxidative. Only the first few minutes are run in the non-endurance metabolic pathways. If the 5kt was a sprint event, Usain Bolt would be the world record holder. Instead, it's mostly marathon runners who excel at the 5k. It is an endurance event. It's only marathon runners and other ultra-endurance competitors who think of as a sprint.
Steady state cardio is an old-school training method that is really only applicable to endurance athletes. For general fitness it is inefficient and catabolic (i.e. strength sapping) compared to interval training.
The marathon is not a healthy event. The attraction to the marathon is based on the legend that the first guy who ever ran a marathon DIED. To complete a marathon is to cheat death. Health has little to do with it.
Not withstanding the research quoted, the good doctor has done the public a disservice. The advise on interval training for the common folks can be dangerous, especially if this is viewed as a get fit quick scheme. From everything I have learned and used, intervals have the potential to push the participants to risky levels of exertion during the "on" period. Hence it is generally only recommended for athletes for pre competitive training. It should be considered only under expert supervision.
Exercise. Disciplined diet. Repeat. Been doing it for 25 years. Same weight as the day I graduated from high school. No magic pill, no perfect plan. No substitue for the Big E. Walk, run, swim, bike, whatever. Nike was right. Just do it.
Interval training has been found safe to use even for people with Chronic Heart Failure (CHF):
http://www.ncbi.nlm.nih.gov/pubmed/9139168
Key quote:
"Interval exercise training is thus recommended for selected patients with CHF as it allows intense exercise stimuli on peripheral muscles with minimal cardiac strain."
Of course as with any exercise program intensity should be adjusted according to current fitness levels.