by Scott Silveira, M.S., R.C.E.P
California Health & Longevity Institute
After more than 10 years of experience as a personal trainer, I’ve heard a lot of excuses, the most common being “I do not have time”. However, time may no longer be a valid excuse. A method called SIT Training has been created and studied showing health benefits can still be achieved for those on a time budget.
Actually, the opposite of sitting, this type of training refers to Sprint Interval Training, abbreviated S.I.T. A study published in the Public Library of Science (PLOS) found that three rounds of 20 second maximal sprinting intervals delivered equivalent health benefits to 45 minutes of moderate intensity cardiovascular exercise.* This means that in just one-minute of activity you can achieve a highly effective workout. A perfect option for those who “do not have time”.
1. Select Your Equipment
While many may assume SIT training should be performed on a treadmill, the protocol was originally established on a stationary bike where you are able to adjust and track your resistance and workload more effectively. Similar to a stationary bike, an elliptical machine is a great option that is free from trip and falling hazards.
2. Warm Up
Safety first. Ease into the exercise for two-minutes on a low setting before applying high resistance.
3. Find Your Resistance
Do some detective work to find the right resistance level to achieve a sprint between 90-120 rpm. Once you have found the right resistance, push yourself for 20 seconds and recover for 1-2 minutes. Repeat this effort and recovery cycle two more times and voila you’re done!
While the One-Minute Workout is better than nothing it should not replace an active lifestyle. At California Health & Longevity Institute we recommend a minimum of 2.5 hours of physical exercise per week using a variety of exercise techniques and strategies. However, keep the One-Minute Workout in your back pocket before you blame your busy schedule as an excuse to avoid the gym.
* Gillen, JB, ME Percival, LE Skelly, BJ Martin, RB Tan, MA Tarnopolsky, and MJ Gibala. “Three Minutes of All-Out Intermittent Exercise Per Week Increases Skeletal Muscle Oxidative Capacity and Improves Cardiometabolic Health.” Plos One. 9.11 (2014). Print