7-minute workout session by fitness experts

01/05/2016

No time to hit the gym? Research recommends a workout that lasts seven minutes. Four fitness gurus draft their version for you.
In an ideal world, we'd all have at least an hour a day to allot to our health. But most of us barely manage to fit in long hours of work and commute - leave alone exercise. Research says it's possible, and we couldn't thank less for it.
Recently, at the Human Performance Institute, Division of Wellness and Prevention, Inc., Orlando, professionals from different industries were part of a study to find out how high-intensity circuit training (HICT) could deliver health benefits in less time than traditional cardio programmes such as aerobics and running. Most of them were strapped for time, along with pressure to deliver high-level performances, and strike a work-life. The approach used in the study combined aerobic and resistance training into a single exercise bout lasting approximately seven minutes. With body weight as the only form of resistance, the results were stupendous. The best part is that these workouts can be performed despite a busy schedule and without any gym equipment, something with just the support of a wall, chair, the floor, and in seven minutes flat. Four fitness experts share tell you how.
"An amazing muscle building, fat firing High Intensity Circuit Training workout can be performed in as little as seven minutes from the comfort of your home, park, hotel room or workplace without the use of weights. It only requires you, and a commitment to consistency," says trainer Kris Gethin, while recalling how he trained Hrithik Roshan in the middle of the Jordanian desert during the Krrish 3 shoot. Gethin's workout plan coupled with intensity claims to increase muscle density, burning calories for up to 72 hours also increases your heart strength and cardiovascular fitness. The circuit can be repeated two to three times for effective results.
Star fitness trainer Satyajit Chourasia, who often puts actor Hrithik Roshan on high intensity workouts, approves. "High intensity short duration workouts are great for our bodies," he says, adding. "Because you burn more calories in a short time, your body naturally feels good after the workout. The muscles respond with an overall development and increased performance in all daily activities."
The trainer responsible for Shah Rukh Khan's recent 10-pack look, shares, "High intensity interval training is more effective than normal cardio because the intensity is higher and you are able to increase both, your aerobic and anaerobic endurance while burning more fat than ever before."
According to the research, HIIT has been shown to burn adipose tissue up to 50 per cent more effectively than low-intensity exercise. It has also been proven to speed up metabolism, which helps you burn more calories throughout the day.
"High Intensity Interval Training is a great alternative for a long aerobic workout. People with no time, sportspersons who wants to improve the endurance levels and diabetic patients can opt for this scientifically proven training," says Vinod Channa, the trainer behind Shilpa Shetty's postpregnancy weight loss. However, a few workouts require certain level of fitness, otherwise you will not be able to perform, or achieve desired results. "Also, people looking for body building and a hard muscular physique significantly lower exercise volume will not benefit if the selection of workout is not correct," he warns.
Body weight training exercises like single leg squats and Burpies involve more than 800 body muscles in a short time. It improves impact bearing capacity of joints which tend to weaken because of your lifestyle and aging.

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