Personal Training, Rehab & Adventure | Durham | Chester Le Street
  • Home
  • About
  • Personal Training
  • Personal Assistance & Caring
  • Sports Massage/Rehab
  • Mountain Bike Training/ Bike conditioning
  • Blog
    • Video Library >
      • NLP - belief and behaviour
  • Contact
  • Testimonials
    • wild swimming locations
  • sports conditioning
    • Client photo

mini exercise sessions beat long sessions | PT Durham

9/25/2014

0 Comments

 
Personal Trainer Durham | Glenn Hill | 07983570574

This blog is all about the benefits of lots of shorter exercise sessions over the traditional long session.

I have been a staunch advocate of short sharp exercise sessions for some time now and have even implemented a program for NHS choose in the NE featuring three or more four minute hard sessions for weight loss.

According to modern science, not only do multiple short sessions of exercise generally provide the same health and fitness benefits as a comparable amount of exercise completed in one uninterrupted workout, but by most measures, the briefer bouts are better.

We are not even talking about short high intensity(tabata style) efforts here which we know provide profound extra benefits over long slow efforts.

For instance, researchers at the Capital University of Physical Education and Sports in Beijing strapped small monitors to the ankles of a group of healthy men. The monitors measure changes in blood flow, providing an indirect measure of arterial stiffness. Less stiffness is healthier.

Then they had each individual, on alternating days, ride a stationary bicycle or rest quietly for half an hour. Some rode for 30 minutes uninterrupted, while others rode for two sessions of 15 minutes each, with 20 minutes of rest between.

After the 30-minute session and the two 15-minute sessions, the men’s arteries were more pliable than when they rested. But the arterial benefits did not linger long after the 30-minute workout, dissipating within 40 minutes when final measurements were taken. Not so with the shorter sessions; after the second of those, the men’s arteries retained extra flexibility 40 minutes later.

Similarly, when researchers examined exercise and blood pressure control in a 2012 study, they found that one 30-minute afternoon walk improved blood pressure readings for 24 hours among adults with borderline hypertension. Three 10-minute walks spaced throughout the day improved overall blood pressure just as effectively, but unlike the single session, they also blunted subsequent spikes in pressure, which can indicate worsening blood pressure control.

In another study presented at the sports medicine meeting, Taiwanese researchers reported that eight weeks of treadmill jogging significantly improved college students’ endurance, and the improvements were almost identical, whether the volunteers jogged for 30 minutes or for three 10-minute sessions on the same day.

So all of this begs the age old question do you have time for exercise?  Do you really not have time for three 10 minute walks?

Even better do you have time for three 4 minute tabata style high intensity workouts ?  You can even do them at home.  Check them out for free on my Youtube channel 



Glenn ( you DO have time ) Hill

Personal Trainer Durham | 07983570574


Picture

    More info?

Submit
0 Comments



Leave a Reply.

    RSS Feed

    Author

    Glenn Hill Personal Trainer Newcastle, ex Army PTI, Diver and P Company trained.  All ladies gymnasium owner in Chester le Street

    Picture

    Archives

    March 2022
    January 2022
    October 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    July 2020
    December 2017
    October 2017
    July 2017
    June 2017
    April 2017
    February 2017
    January 2017
    December 2016
    October 2016
    September 2016
    August 2016
    June 2016
    May 2016
    March 2016
    January 2016
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014

    Categories

    All
    Brain Health
    Challenges
    Crossfit
    Gymnasium
    Health
    Injuries
    Nutrition
    Online Fitness
    Personal Training

                                       

  • Personal training Chester le Street
  • ​County Durham expert carer
  • BodyMap pain and mobility work
  • Stress relief
  • Lifestyle coaching in Chester le Street
  • Nutrition
  • Muscle testing & fixing
  • Sports Massage
  • Corporate team building / public speaking
  • Weight loss & nutrition support
  • CV Training and Building
  • Employability Training
  • Personal Assistant
  • Mountaineering
  • Mountain biking training & conditioning in Durham
  • Mindset and counselling
  • Injury Rehab Gateshead
  • Snowboarding
  • Business adventure days
  • Fitness Instructor Courses
Personal Training In
Services
About
Contact
Blog
Connect
Personal Trainer Website Design
by Institute of Personal Trainers

BACK TO TOP

© Procosoft | All Rights Reserved