A 5 -minute training was approved by Science to do at home!

This text was written by a Tecmundo columnist; Finally learn more.

The lack of time is the main obstacle that people point to not to practice: “I have no time to go to the gym” or “Rush The Rush does not allow the train”. A questionnaire showed that 65% of people perceived this obstacle as an obstacle.

In many cases, actually, There is current time, but not selected to exerciseBecause there are more interesting activities. Simple: Consult the daily time spent on social networks and understand how coarse fun it consumes.

However, some people are still faced with lack of time, because from a mixture of domestic tasks, routine, which is formed in the work and maintenance of the family, crushes minimum times to exercise.

Exercising at home has become a applicable, low -cost alternative, especially from the pandemi, because there is no travel to other places. A recent study A offer that requires only five minutes a day from people in the house.

Discover minimum training and benefits.

Five minutes at home

A five -minute home training was tested in Australia with 22 inactive people who did not exercise and who were 50 years old. For a month, they performed four exercises every day using only body weight, but they emphasized the eccentric phase of the movement, each only ten repetitive series, ie squatting, wall flexions, five seconds to descend in every repetition of the abdomen and calf and (concentric) phase (concentric) phase (concentric).

In this way, Each exercise lasted one minute and five minutes a day net training time. The training period was free for the participants to choose. They were like “exercise snacks”, that is, small movement snacks.

A test battery was applied before and after home training, including muscle strength, flexibility and lean body mass and health results. What are the results show?

This little exercise time works. Muscle strength and resistance, flexibility and mental health increases were recorded. Flexion and number of abdomen increased by 66% and 51%, respectively.

As the participants progressed to perform exercises, evolution was recorded in addition to the data. Fourteen participants proceeded without squatting in the chair for squatting with a leg in the chair and two participants proceeded to unilateral crouches (gun). Perhaps this acted as a motivation factor to continue because they made them feel competent.

Decrease in education and time flexibility are the aspects that are mentioned as advantages that are highly compatible with the proposal (91%).

What hasn’t developed?

The low physical suitability of the research participants allowed improvements even with less exercise, but there was no improvement in the body composition – blood and muscle amount – blood data such as cardiovascular adaptations and cholesterol and triglycerides. Probably more exercise time and for a longer timeIn addition to feed settings. However, it is noteworthy that the research participants are already healthy.

Pay attention to the gains of moving

Even with the minimum exercise time, the fastest benefits we have obtained can initially produce prizes: Improvement of muscle strength and resistance, quality sleep, mood improvement, focus and concentration. If you are trying to use fast education, it is to choose that you like an important hint to work, otherwise it will not be tolerated to do anything we cannot withdraw even for five minutes. The pleasure of the movement is a primordial component. Use music or podcast to remove yourself from effort.

Start from home and then go to the gymnasium

“Stronger, shaped and healthy”, as many participants reported what they felt after the education month. Nobody said he would stop exercising, and a month later ten people had already started another exercise program. This can be the starting point for extremely still and sitting for a long time throughout the day – Just five minutes.

A minimalist education can be the first step for the exercise journey that should be for life.

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Fábio Dominski He is a PhD in Human Movement Sciences and graduated from Santa Catarina State University (UDESC) in physical education. He is a university professor and researcher at the Laboratory of Sports and Exercise Psychology (Lape/UDESC). Scientific expansion in social networks and podcasts in Spotify. He is the author of the book of physical exercise and science – truths and myths.