|HIIT your weaker self hard, with a total of one minute all out cycling.|
Obviously, this is a "perceived lack of time" that is not real for 99.9% of the people, even if we're talking about 30 minutes of exercise every other day. And even if it was not, the results of a recent study from the McMaster University in Hamilton, Ontario, will totally steal their non-existent thunder and provide you with convincing arguments to drag them to the gym for a quick HIIT session (Gillen. 2014).
Why? Well, as the headline of today's SuppVersity article says, the study shows that three (=3) minutes of all-out exercise per week (no typo or other mistake here!) will "Suffice to Increase Skelet al Muscle Oxidative Capacity and Improve Metabolic Health" (Gillen. 2014).
Slackers, beware! The subjects of Gillen's study, fourteen overweight or obese men and women, who were recruited by poster advertisement from the McMaster Univerisity community, were not even as short in time as you were. While they still qualified as "sedentary based on their self-reported habitual physical activity", they actually did <2 data-blogger-escaped-u="">not "=zero" exercise sessions per week that lasted on average ≤ 30 min.
Participants were allocated into the male or female intervention group and matched for age, body mass index and VO2 peak. The experimental protocol, itself consisted of familiarization and baseline testing that was followed by a 6 wk training intervention and post-training measurements. Over the course of the 6 week intervention period the subjects hit the gym only once a week, where they did
- 3x20 s all-out cycling efforts
- against a load corresponding to 0.05 kg/kg body mass,
- separated by 2 min of low intensity cycling (50 W)
All the aforementioned changes in protein expression will allow the participants to burn additional amounts of fat during exercise and at rest and could, in conjunction with the improvements in glucose management that was brought about by increases in GLUT4 glucose transporter activity on the muscle specifically, slow down their weight gain - in conjunction with dietary lifestyle changes, they would even favor fat over muscle loss.
- Gillen, Jenna B., et al. "Three Minutes of All-Out Intermittent Exercise per Week Increases Skeletal Muscle Oxidative Capacity and Improves Cardiometabolic Health." PLOS ONE 9.11 (2014): e111489.