Four years ago, Johnson & Johnson published a study arguing that just seven minutes of exercise can be enough to keep you fit, strengthen your muscles and lose weight. A quite attractive offer unlike those who spend two hours in the gym working a muscle for several minutes.
Since then, apps, new methods and even different schools of exercise (for example the Tabata method that promises you more results in just four minutes) have emerged to exploit the idea that high-intensity exercises, with minimal rest and in a short time are all you need. to free you from the obligation to do the daily exercise that we so much need.
Now, a New York Times report showed that although the method works in theory, many people cannot carry it out, so, from the hand of one of the creators of these routines, they left some tips so that you can comply with it.
The routine must be adapted to you
When the routine was published, it showed 12 exercises, but you don’t really have to stick to exactly those. Many people try to do a routine for high-performance athletes and in the frustration of not achieving it, they abandon the exercise.
Dr. Jordan says that they created 22 variables of the routine for all kinds of people. One for beginners designed for the doctor’s 82-year-old mother, and another for superheroes designed for his brother, a triathlete athlete.
You must do it correctly
Now, if you have the option to switch exercises, you must maintain a key sequence to work your entire body. Your routine should always work broken down into four sequences: cardio, lower body, upper body, and core. Try each exercise for 30 seconds with 5 seconds rest, but if you still think it’s too much, give yourself 10 seconds to rest. The point is that each of those four sequences is worked three times and thus achieve the maximum benefit.
feel the benefit
It is important that you know your body when exercising. If you take it to the limit you can hurt yourself and lose days of exercise or become unbalanced and abandon the routine. If you do exercises that are too light for your condition, you will not work the necessary muscles and the lack of results will seem demotivating. Muhammad Ali’s quote sums it up perfectly: “I never count the push-ups I do. Only when they start to hurt, those are the ones that really count. That’s what makes you a champion.”
Try to change the routine little by little. Understand your body and give it what it needs and a little more. Always remember to carry a sequence, as it is the key for your muscles to exercise and thus you can complete a day’s exercise in just seven minutes.