It’s the never ending question of how much workout is enough. Now some Norwegian scientists think they might have found the answer; It’s 4 minutes.
The latest trend in exercise is High Intensity Interval Training (HIT), aka Short Burst Training (SBT). The principle is easy. Go all out for a short period of time instead of spending a lot of time at a lower pace.
In May 2013 a study was published in journal PLoS One by researcher from the Norwegian University of Science and Technology in Trondheim, Norway where they sat out to investigate the minimum amount of exercise needed to acquire acceptable health gain.
“One of the main reasons people give” for not exercising is that they don’t have time, says Arnt Erik Tjonna, a postdoctoral fellow at the Norwegian University of Science and Technology, who led the study.
The study gathered two groups of 26 overweight middle-aged men. One group did 4 sets of 4 minutes of running on a treadmill at 90% of their max heart rate. The other group did just one set of 4 minutes at 90% capacity. This was repeated 3 times a week for 10 weeks.
The results showed that the men had increased their endurance capacity by an average of 10%, but there were no difference between the two groups. It didn’t matter if they did 4, or 16 minutes of workout, the results were the same.
I think this is awesome and the Norwegian scientist seem to agree that this matches with the Nano Workout approach:
Dr. Tjonna says: Sprint uphill for four minutes or race up multiple flights of steps. Bicycle, swim or even walk briskly, as long as you raise your heart rate sufficiently for four minutes.
“Everyone, we think,” Dr. Tjonna says, “has time for this kind of exercise three times a week.”.