The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter - Hardcover

Gibala, Martin; Shulgan, Christopher

Hardcover

ISBN 10: 0399183663 ISBN 13: 9780399183669

Verlag: Penguin Publishing Group, 2017

Inhaltsangabe

Finally, the solution to the #1 reason we don’t exercise: time. Everyone has one minute.
 
A decade ago, Martin Gibala was a young researcher in the field of exercise physiology—with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he’s the worldwide guru of the science of time-efficient workouts, Gibala’s first book answers the ultimate question: How low can you go?
 
Gibala’s fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths (“it’s only for really fit people”), explains astonishing science (“intensity trumps duration”), lays out time-saving life hacks (“exercise snacking”), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala’s latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week.
 
Including the eight best basic interval workouts as well as four microworkouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don’t exercise: lack of time. Because everyone has one minute.

Über diesen Titel

Über die Autorin bzw. den Autor

Martin Gibala, Ph.D., is a professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario. His research on the physiological and health benefits of high-intensity interval training has attracted immense scientific attention and worldwide media coverage. Gibala has published more than 100 peer-reviewed articles, the results of which have been featured by outlets including The New York Times, The Wall Street Journal, Vox, CNN, NBC Nightly News, and Conan. He is frequently invited to speak at international scientific meetings and has received multiple awards for teaching excellence. Christopher Shulgan is an author who specializes in collaborating with fascinating figures who have something important to say. He lives in Toronto.

Auszug. © Genehmigter Nachdruck. Alle Rechte vorbehalten.

Chapter One

Fit in Just ­Minutes a Week?

Feel like you don’t have time to exercise? Looking for a way to get in shape—fast? Of course you are. Regular physical activity makes you look and feel better. You’ll also fight the aging process, go through your days in happier spirits, and reduce your chance of developing ailments like cardiovascular disease, diabetes, and even cancer.

I think exercise is one of the best things around. Most of us are under the impression, however, that exercise has to be time-­intensive. We have this notion that it takes at least an hour to get in a good workout—more if you factor in the time required to get to and from the gym.

My studies show that idea is nonsense. The past decade has seen an explosion of research into the science of high-­intensity interval training, better known by its acronym, HIIT, pronounced “hit.” We’re learning that HIIT can provide ­serious benefits that increase a workout’s time-efficiency. Sprint interval training, or SIT, which is the most extreme version of the technique and is characterized by a few brief bursts of ­all-out exercise, is especially potent. We’re not just talking running here. HIIT techniques can be applied to virtually any mode of traditional cardio-type exercises, such as cycling, swimming, or rowing. Thanks to the new science of ultra-low-dose exercise, those who read this book will learn strategies to get fit in the time required to grab a coffee, update a Facebook status, or check a Twitter feed.

Think for a moment about the traditional concept of what it takes to get fit. Most of us will envision an activity that requires hours and hours of hard work. Lots of miles pedaling in the bike saddle. Entire afternoons navigating running trails. Lap after lap at the local pool. Consequently, many people are too intimidated to even try to get fit. Many of us feel like there simply isn’t enough time to fit in a workout.

But you know what? That’s wrong. That’s what my years of study have taught me. I’ve discovered that fitness is possible without spending countless hours in the gym. I don’t want to say that all the people who do that are wasting their time. But the fact is, a method exists that enables you to reap the benefits of hours of exercise in just minutes per day. Strategies can be incorporated to transform you from out of shape to fit in the least amount of time possible. Among my biggest discoveries is a workout that provides the benefits of nearly an hour of steady aerobic exercise with just a single minute of hard exercising.

Pretty remarkable, right?

This book is for the people who believe they don’t have time to exercise. In these pages, I describe techniques pulled from the latest scientific studies—how they work and how you can use them. I also provide tips on how to best manage your weight. And provide some easy methods to design muscle-­building workouts that can be conducted anywhere from hotel rooms to your local park, with little or no need for special equipment.

I know, I know—many personal trainers and workout celebrities promise such benefits. But they don’t have the deep scientific knowledge that comes from being a leading researcher in the field. The groundbreaking studies that have come out of my lab have been covered by the New York Times, Time magazine, and NBC Nightly News, to name just a few media outlets. In 2015, a review article that I wrote on the topic of ­time-­efficient exercise was the most accessed paper in the Journal of Physiology, the world’s most cited physiology journal. In fact, the top two titles on the Journal’s annual ranking of most-­accessed papers were from my laboratory, and we had three in the top fifteen. That’s quite a feat, considering all the amazing human physiology research that is conducted worldwide.

I am also fortunate to work with a lot of great people. As the chair of the Department of Kinesiology at McMaster University in Hamilton, Canada, I interact on a daily basis with people whose assembly of brainpower ranks among the best on the planet. “McMaster is one of the centers of the universe when it comes to exercise,” observes Carl Foster, a physiologist at the University of Wisconsin–La Crosse and a past president of the American College of Sports Medicine. In fact, McMaster is a world-leading center of excellence in the study of how physical activity changes human physiology and health.

With this book, I’ve drawn on the expertise of past and present McMaster minds and some of the smartest exercise physiologists in the world to create the most definitive guide to time-efficient exercise. I hope you’ll also find it’s an entertaining read. Once you’ve finished it, you’ll know enough to design your own time-efficient workouts. And you’ll have grasped the techniques required to go from out of shape to a buff portrait of health in the least amount of time.

Already fit? If you’re not using the techniques described here, chances are you’re getting beat by someone who is. This book will provide you with techniques that can help you break through a training plateau and drop seconds or even minutes from your personal-best times. It’ll also allow you more time to do other stuff, like work or hang out with loved ones, because you’re not spending hours in the saddle, on the trails, or in the pool. And during those weeks or months when work or other duties make it difficult to exercise, this book will provide you with a series of techniques designed to maintain your fitness level in the minimum amount of time.

So let’s get to discussing the most time-efficient workouts possible, for everyone from couch potatoes looking to get in shape to athletes wanting to boost their race performance. No longer do you have to fit your day around your workout. Now you can fit working out around your day.

Introducing a More Time-Efficient Way to Work Out

So what is interval training? Basically, it’s bursts of intense exercise separated by periods of recovery, which can involve complete rest or lower-intensity exercise. ­Understanding the concept is easier if you contrast it with regular endurance training. That’s the sort of thing most people envision when they think about heading out for a run. Or head out for a swim. Or a ride. The point is that traditional exercise training involves traveling a certain distance at a relatively constant pace. The resultant graph of effort versus time looks roughly like this:

That line of constant effort might stretch out to forty-five minutes, an hour, ninety minutes, or even more. When you can afford the time, it’s wonderful to get out and just run or ride with your mind at ease. That sort of training has a lot of therapeutic benefits. It reduces stress and can provide the opportunity to enjoy the outdoors. But my research has shown that it is anything but the most efficient way to train.

If time is our most valuable resource, and if we’re attempting to get the most benefit from exercise in the least amount of time, then, as my research has shown, we’re better off employing interval-training techniques. The graph of an interval-­training workout looks more like this:

The idea is to vary the intensity of your workout. Go hard, relax, go hard, relax. The harder you go, the shorter the duration and the fewer intervals you need to achieve the same benefits of a much longer endurance-training workout.

People have been trying for centuries to get the benefits of exercise in creative ways...

Details zur Ausgabe

• Verlag: Penguin Publishing Group
• Erscheinungsdatum: 2017
• Sprache: Englisch
• ISBN 10: 0399183663
• ISBN 13: 9780399183669
• Einband: Gebundene Ausgabe
• Auflage: 1
• Anzahl der Seiten: 272
• Kontakt zum Hersteller: Nicht verfügbar
• Verantwortliche Person: gpsr@libri.de; gpsr@libri.de; ; Friedensallee 273; Hamburg; 22763; Deutschland