Tag Archives: Research related to Nano Workouts

high interval training

The scientific 4 minute workout – HIT

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.high interval training
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.”.

Source nytimes

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Nano Workouts makes you smarter

BMJWhat we already knew is now proven through scientific research; Nano Workouts makes you smarter.

British Journal of Sports Medicine have done some data analysing of study evidence and the result suggests that short bursts of moderate intense exercise boosts higher brain function, such as memory, concentration, planning, and decision-making in three age groups.

In short; exercise makes you smarter.

24 studies with three age groups have been investigated to find the effect of short burst exercising. 19 of these were relevant and they involved 586 participants.

The data concluded that all age groups showed a small to moderate increase in higher brain function after a short burst of exercise.

This also suggests that exercise can be used as a treatment for conditions characterised by impaired higher brain functions, such as ADHD and autism.

They speculate that short bursts of exercise may boost the cerebral blood flow to the pre-frontal areas of the brain, responsible for higher functions.

Now do some push-ups and exercise your brain at the same time.

You can find the full study here