Fitness Pudding - Where The Proof Is
11-Minute Weight Training Workouts
I wanted to share this research article with those folks that think it takes too much time to exercise. Weight training has been shown to boost your 24-hour metabolism and energy expenditure in as little as 6 months, using 11-minute sessions at 3 days per week.
The Study
Dr. Kirk and colleagues (2009) randomly assigned 22 overweight and sedentary young adults into a weight training group of only:
- 9 exercises
- 3-6 repetition maximum
- 1 set only for each exercise
- 3 days/week for 6 months
- 11-minutes per workout session
The Results
The participants saw increases in their metabolism, which was expending an extra 125–175 calories per day. There was also evidence to support increases in fat oxidation (i.e. fat burning) at rest and while sleeping.
The simple addition of 33 minutes of consistent weight training per week, with no change in diet or extra physical activity, can lead up to 1.5 pounds of weight loss each month.
The Take Home Message
If you are not doing any resistance training: I would suggest starting a simple resistance training workout in your house. Try out some of these great videos by Fitness Blender.
These quick workouts could also be a great addition to whatever aerobic activity you are currently doing. My mom, for example, does her 8-10 minute resistance training workouts in the morning before work (3-4 days each week) with a simple set of bands, dumbbells and medicine balls. She simply changes up her exercises every few months.
If you quickly dismisses exercising, because you do not have time: Remember this article, and that something is ALWAYS better than nothing.
