Why you should 溝へはまらせる／不時着する the Fitbit: How working out for just two minutes a WEEK can be better for you than 10,000 steps (and can 減ずる your 危険 of heart 病気 by 20%)
- The Truth About Getting Fit questions 有効性 of 10,000 step 的??
- 研究 示唆するs just two minutes of HIIT a week could be more 有益な?
- 実験 on the BBC show 明らかにする／漏らすd 増加するd fitness levels in volunteers
- 専門家s said that this could have a 肯定的な 衝撃 on their 危険 of heart 病気?
- Dr Michael Mosley 強調d importance of vigorous activity over walking?
The rise in 人気 of activity trackers like the Fitbit has left many 納得させるd that racking up their daily 10,000 steps is a sure-解雇する／砲火／射撃 大勝する to staying in 形態／調整.??
But 専門家s have now argued that fitting in just a couple of minutes of 演習 each week is in fact more 有益な than getting those steps in.?
令状ing in The Times, Dr Michael Mosley 明らかにする／漏らすd that introducing just three, 40 second 開会／開廷／会期s of high intensity 演習 each week can 現実に have more of an 衝撃 on your health than the much talked-about 10,000 step 的.?
In fact, 研究員s on the 近づいている BBC?show The Truth About Getting Fit 設立する that just two minutes of?HIIT (high-intensity interval training) per week could 減ずる the 危険 of developing heart 病気 by as much as 20 per cent.?
High intensity work outs, such as quick burst 星／主役にする jumps or 40 seconds on an 演習 bike, could be more 有益な to the 団体／死体 than 10,000 steps. Pictured:?Dr Michael Mosley practises HIIT in?new BBC 文書の The Truth About Getting Fit
In an 実験 行為／行うd with?Sheffield Hallam University, the diet 専門家 asked a group of volunteers to walk 10,000 steps a day and another group to do?three きびきびした ten-minute walks a day.
They 設立する that while those who had to reach the steps goal struggled, the きびきびした walkers' fitness levels 改善するd more - a result Dr Mosley puts 負かす／撃墜する to doing 特に vigorous activity, rather than just walking to 会合，会う a goal.
In The Truth About Getting Fit, Dr Mosley also 実験（する）s the 有効性 of HIIT, by asking volunteers to cycle for 40 seconds three times a week.
Dr Niels Vollaard, a lecturer in health and 演習 science at the University of 英貨の／純銀の, explains how during the first 20 seconds of activity the 団体／死体 breaks 負かす／撃墜する glycogen, a form of sugar 蓄える／店d in the muscles, and 誘発する／引き起こすs the 解放（する） of 'signalling 分子s'.
In the next 20 seconds these 分子s are 活動させる／戦時編成するd, and help 刺激する the growth of other muscles, such as the heart muscle.?
A group of volunteers had their?their 最大限 oxygen uptake (VO2 max) 査定する／（税金などを）課すd before and after 完全にするing three vigorous, 40 second cycles a week for five weeks?
Fitbit fans 目的（とする） to rack up 10,000 steps each day in an 成果／努力 to keep fit and stay in 形態／調整??
Putting this to the 実験（する）, the show put an 演習 bike in a busy London office and asked six volunteers to 完全にする the 40 second regimen three times a week for five weeks.< /p>
Their 最大限 oxygen uptake (VO2 max) - which gives an 指示，表示する物 of how strong a person's 肺s and heart are, and how fit they are for their age - was 手段d both before and after the 実験.?
The results showed the volunteers had 改善するd their fitness levels by an 普通の／平均（する） 11 per cent
Dr Michael Mosley 強調s the importance of strenuous physical activity - even if only in short bursts - in the BBC show??
When the 実験 （機の）カム to an end after five weeks the group - most of whom had managed to keep up their thrice-週刊誌 決まりきった仕事 - saw an 全体にわたる 改良 in their fitness levels of 11 per cent, with the highest 記録，記録的な／記録するd 存在 14 per cent.
If the group kept up the regimen beyond the 実験, the show's 専門家s said, an 11 per cent 増加する in fitness could result in a 20 per cent 削減 to their 危険 of developing heart 病気.??
によれば Dr Vallaard, the short bursts of high intensity activity have the same 影響 as a 45 minute run at a 安定した pace three times a week.?
The Truth About Getting Fit 空気／公表するs on Wednesday night at 8pm on BBC One?
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