background preloader

The Scientific 7-Minute Workout

The Scientific 7-Minute Workout
Photo Editors’ note: Here’s one of our favorite stories from the archives with a helpful tip for Smarter Living. For a greater challenge, see “The Advanced 7-Minute Workout.” And download our new, free 7-Minute Workout App for your phone, tablet or other device. Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice. An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. “There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article. Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery.

Related:  healthStrength Workout

The Adulterous Sins of Our Father Figures Chloé Poizat Anxiety: We worry. A gallery of contributors count the ways. SOMERVILLE, Mass. Several years ago, my mother’s partner sent me an e-mail confessing to an emotional affair. The Minimalist's Strength Workout Like most athletes who would rather be outdoors running, riding, swimming, or hiking, I don’t set aside much time for the gym. Yet I fully realize the importance of building general strength and mobility—not just to support my outdoor activities, but also for everyday health and fitness. I’d like to be able to unload groceries, haul suitcases up and down stairs, and bend over to put on my shoes well into my eighties. That means I have to go to the gym a few days a week. But when I’m there, I try to focus solely on the essentials.

Seven-minute workout just as good as a long run, scientists say Try this 12-move exercise regime that requires no equipment and about seven minutes. The abbreviated workout, published in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal, also includes lunges, push-ups and triceps dips. The researchers believe it’s an efficient way to get aerobic and strength training in one. Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando, Fla. and one of the authors of the article, says his abbreviated workout uses simple but challenging moves that create high-intensity intervals. He says that for years, a growing body of research has expanded on the benefits of this “highly efficient” mode of training. Writing and Health Writing and Health: Some Practical Advice Writing about emotional upheavals in our lives can improve physical and mental health. Although the scientific research surrounding the value of expressive writing is still in the early phases, there are some approaches to writing that have been found to be helpful. Keep in mind that there are probably a thousand ways to write that may be beneficial to you. Think of these as rough guidelines rather than Truth.

How to Make Your Strength Routine Evidence-Based As an endurance guy, I spend an embarrassing amount of time thinking about things like the work-rest ratio of my interval workouts and the extra energy required to run around corners. Meanwhile, my thoughts about strength training rarely extend beyond the vague sense that I should probably do some. To remedy that imbalance, here’s a roundup of recent research that offers some useful takeaways about the what, when, and how of resistance training. (For the why, take a look at this previous article on the link between strength training and running efficiency.) Seek Confusion Or not—depends how you look at it.

printer It’s the morning after a whiteout, and you’re the first one off the chair. There’s a virgin landscape of lush powder ahead of you, ripe for the plundering, and you’ve got two choices: Shred like a madman all day long and collapse into the hot tub, spent and stronger for it; or start sucking wind after a couple of runs, fold like a hotel maid, and sulk in said hot tub until your fingers resemble giant raisins. You picked the first one, right? Then read on. The Center for Journal Therapy $20.00 plus shipping. Order your copy today! The simple act of expressing your thoughts and feelings about emotionally challenging experiences on paper is proven to speed your recovery and improve your mental and physical health.

The Pullup-Pushup Workout Routine That Can Be Done Anywhere Army bases, city parks, church gyms, and state prisons are full of guys with wide shouldersOpens in a new Window., thick backsOpens in a new Window., and big chests and armsOpens in a new Window.. And if you asked them what they do to achieve this look, you’d always hear the same answer: pullupsOpens in a new Window. and pushupsOpens in a new Window.. These simple, timeless exercises work the entire upper body and can be performed virtually anywhere.

The Advanced No-Gym Bodyweight Workout [INFOGRAPHIC] Think bodyweight training can’t get intense? Our favorite no-equipment moves are getting a whole lot more kick-ass — from head to toe. Designed by Greatist Expert and trainer Jonathan Angelilli, this advanced bodyweight workout stacks exercises in back-to-back circuits to keep the heart rate up while building strength and speed. From handstand push-ups to single-leg planks, 30 minutes is all it takes to put the mind and body to the test — no heavy weights or machines necessary. Before performing any of the advanced bodyweight moves below, Angelilli recommends having a foundation of at least one year of strength training under your belt (on top of being healthy and injury-free, of course).

Stress Management: How to Reduce, Prevent, and Cope with Stress Identify the sources of stress in your life Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines.