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The seven minute workout [autosaved]
- 1. The Seven MinuteWorkout AmeliaPayne | Big Picture
- 2. Invention Invented by BrettKlika and Chris Jordan At the Human Performance Institute in Orlando, FL. Developed so that clients could exercise without investment in time or equipment especially when traveling Article published in health and fitness journal in June 2013 http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx Based off reacherch at University of Leeds in 1953 on circuit-style training
- 3. Why it worksSeven minute workout is a example of high intensity circuit training(HICT) http://www.womenshealthmag.com/fitness/the-truth-about-the-7-minute-workout http://www.builtdaily.com/high-intensity-circuit-training/ http://exercise.about.com/od/exerciseglossaryterms/g/High-Intensity-Circuit-Training-Definition.htm http://sportsmedicine.about.com/od/anatomyandphysiology/a/VO2_max.htm http://www.ntnu.edu/news/2013-news/fit-in-twelve-minutes http://fitness.mercola.com/sites/fitness/archive/2013/05/24/7-minute-workout.aspx http://fitstar.com/wp-content/uploads/2014/06/mitochondria4.jpg HITC works because Why seven minute workout HICT • Shorter exercise time allows for 100% effort • After burn effect burns calories after exercise is finished • Increases max oxygen intake(VO2) • Reduces insulin sensitivity • Utilizes white mussel fibers releasing Human growth hormone • It Can be done in little time • Alternates between strength training and exercises that up heart rate • Alternates between muscle groups High intensity training signals mussels more midrocandra, increased number of midrondica are responsible for increased endurance, strength, calorie burn, and increased VO2
- 4. Why exercise Exercise hasmany benefits, here are some of the top reasons to excrsize • Burns calories • Prevents obesity, high cholesterol, and type 2 diabetes • Increases energy • Makes it easier to sleep Cognitive benefits Exercise can: • increase focuses • improve mood • prevent depressionhttp://greatist.com/fitness/13-awesome-mental-health-benefits-exercise http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389 http://www.forbes.com/sites/jennifercohen/2012/05/08/6-ways-exercise-makes-you-smarter/ Non physical • Its fun • It’s a healthy social activity • Can improve self confidence and body image • improve impulse control prevents cognitive decline • increases intelligence • boost creativity • Reduce stress
- 5. IntervalTraining “interval training isalternating bursts of intense activity with intervals of lighter activity” mayo clinic http://www.mayoclinic.org/healthy-living/fitness/in-depth/interval-training/art-20044588 http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0 http://www.livestrong.com/article/333939-circuit-training-vs-interval-training/ http://greatist.com/fitness/complete-guide-interval-training-infographic http://fitness.mercola.com/sites/fitness/archive/2013/06/21/interval-training.aspx 7 minute workout Uses interval training, 10 second rests, and exercises that alternate between different exercises provide intervals Benefit's of interval training • All the benefits of high intensity circuit training • Decreases soreness and makes exercise less painful • WHY: Rest intervals allow muscles to remove waist products, like lactic acid produced by muscles during exercise • Lets you build up intensity of exercise • EXAMPLE: if you walk for 30 minutes a day, you can up the intensity of that workout by running for 1 minute bursts the first week then 2 minute burst the second week • Uses both aerobic and anaerobic exercises • Burns more fat then regular workout • WHY: interval training release enzymes that break down fat Interval training vs HICT • HICT uses different exercises interval training just modulates intensity of one exercise
- 6. 7 minute workoutmeets Fitness Guidelines for adults Adult Exercise guidelines • 2 hours 30 minutes moderate aerobic exercise + strength training 2 days per week • OR • 1 hour 15 minutes of high intensity excersie + muscle strengthening two days a week • OR • A mix of moderate and high intensity exercise + strength training two days per week http://www.cdc.gov/physicalactivity/everyone/guidelines/ http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx IF 7 minute workout is done 7 times a week that’s 49 minutes of aerobic and strength training Which doesn't meet guidelines 3 sets of 7 minute workout are recommended, for a total time of 21 minutes, that’s 147 minutes of high intensity and strength which meets guidelines for adults but not kids The benefits of HICT like the after burn effect may make it preferable to standard workouts But not for kids and teens
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- 8. Jumping Jacks Exercise number1 Muscles Exercised • Calves • Hip Abductors • Hip Adductors • Shoulder Abductors • Shoulder Adductors • Core Jumping jacks are great cardio http://greatist.com/fitness/cardio-bodyweight-exercises http://www.livestrong.com/article/434676-what-muscles-do-jumping-jacks-work/ http://angrytrainerfitness.com/2012/05/top-10-easy-ways-to-burn-100-calories/ 30 seconds of jumping jacks burn 5 cals Jumping jacks release lots of endorphins Muscles worked by jumping jacks jumping jacks video
- 9. Wall sits Exercise 2 Musclesworked • rectus femoris • quadriceps • hamstrings Mussels worked by wall sits Wall sits are isometric exercises, which means they only strengthen muscles in one position http://www.livestrong.com/article/482849-how-many-calories-do-wall-sits-burn/ http://healthyliving.azcentral.com/muscles-used-during-wall-sits-3749.html Wall sits burn 2.5 cals in 30 sec Wall sits video
- 10. Push ups http://www.md-health.com/What-Muscles-Do-Push-Ups-Work.html http://www.livestrong.com/article/313665-calories-burned-in-one-push-up/ Muscles used •Pectoralis major • Deltoids • Triceps brachii • Serratus anterior • Abdominal muscles • Coracobrachialis Muscles used during push ups Cal’s burned 2.3 in 30 seconds Push up video
- 11. Abdominal crunches Muscles workedduring crunches • rectus abdominis(six packs) • Obliques • Transversus Abdominus http://healthyliving.azcentral.com/muscles-responsible-abdominal-crunches-5567.html http://www.fitclick.com/exercises_Crunches?eqID=21#.VF-PHPnF9ps 1.7 cals burned in 30 seconds abnormal crunch video Sit ups can improve balance
- 12. Step-ups onto achair Muscles used • quadriceps • gluteal • Hamstrings • abdominals http://www.livestrong.com/article/467074-lunge-vs-stepup/ http://healthyliving.azcentral.com/step-exercise-using-chair-13339.htm http://www.sparkpeople.com/resource/calories_burned.aspl 8 cals burned in 30 seconds Compound Exercise
- 13. Squats Muscles used insquats • Quadriceps • Glutes • Adductors • Calves • Hamstrings • Hip Flexors • Abs A compound exercise Abs http://www.livestrong.com/article/328228-target-muscle-area-for-squats/ http://www.livestrong.com/article/313995-calories-burned-during-squats/ 7.2 Cals burned in 30 seconds
- 14. Triceps dips ona chair Muscle Used • Triceps • Deltoids • Pectorals • Abdominals Basic body weight exercise http://www.popsugar.com/fitness/How-Do-Triceps-Dips-1055754 http://healthyliving.azcentral.com/muscles-dips-work-out-7632.html Mussels used in triceps dips triceps dips video Cals used in 30 seconds: 1.98
- 15. Planks http://en.wikipedia.org/wiki/Plank_%28exercise%29 http://www.directlyfitness.com/store/plank-exercise/ http://woman.thenest.com/plank-burn-fat-11838.html An isometric exercise MusclesUsed • rectus abdominus • Transverse abdominals • lower back extensor • obliques • abdominals groups Cals burned in 30 seconds: 2 How to do plank Muscles used in planks
- 16. High knees runningin place http://www.inmotionlife.com/high-knees/ http://homegym-exercises.com/high_knees_in_place.html A cardio exercise Mussels used • Shins • Abductors • Adductors • Hamstrings • Rectus Abdominis • Glutes • Calves • Quadriceps Muscles used in high knees running in place Calories burned in 30 seconds: 3 knee running in place
- 17. Lunges http://www.livestrong.com/article/441235-what-is-the-primary-muscle-used-in-lunges/ A compound exercise Musclesused • Rectus Femoris • Vastus Lateralis • Vastus Intermedius • Vastus Medialis Lunges increase balance + Deload spine Mussels used during lungesCals used in 30 seconds: 4.6 ------------------------ ------------------------
- 18. Push up androtation Mussels used • Side Shoulders • Biceps • Transverse Abdominus • Triceps • And mussles used in regular push ups https://www.skimble.com/exercises/2235-push-up-and-rotation-how-to-do-exercise ----------------------------- Calories used in 30 seconds estimated based on normal push ups: 2.3
- 19. Side planks Muscles used •transversus abdominis, • rectus abdominis, obliques • quadratus lumborum. • gluteus medius and • gluteus minimus • adductor muscles • gluteus maximus • quadriceps • hamstrings http://healthyliving.azcentral.com/muscles-side-plank-elbow-work-4709.html http://www.fitclick.com/exercises_Side_Plank?eqID=768#.VIT3TjHF9ps Muscles used during side plank side planks Cals burned during side planks: 3.4
- 20. Total calories * Pleasenote that all calory amounts are based on a 150 pound person jumping jacks: 5 Wall sits: 2.5 Push ups: 2.3 crunches: 1.7 Step up: 8 Squats: 7.2 triceps dips: 2 Planks: 2 Running in place: 3 Lunges: 4.6 Push up and rotation: 2.3 Side planks: 3.4 Total: 44 cals Times 3: 130 cals Keep in mind • HICT holds many benefits beyond calorie burn • Each pound of muscle burns an additional 10 cals per day • The after-burn effect can burn many more calories, after exercise is completed • EXAMPLE: a 45 minute workout that burns 420 cals will continue to burn 190 extra cals in the 14 hours afterwards A calorie is the energy needed to raise the temperature of 1 gram of water through 1 °C
- 21. Controversy “People like controversybecause that's what sells” Miley Cyrus http://www.brainyquote.com/quotes/quotes/m/mileycyrus454273.html?src=t_controversy http://domesticity.gawker.com/seven-better-7-minute-workouts-1650392763 http://www.askmen.com/sports/bodybuilding/the-7-minute- workout.html http://www.hindawi.com/journals/bmri/2014/191797/ http://www.stack.com/2013/11/15/7-minute-workout/ Many articles challenge the 7 minute workout saying it is useless • CLAIM: 7 minutes isn't long enough to see reported benefits • REFUTE: the 7 minute workout isn't 7 minutes its meant to be repeated 3 times for a total of 21 minutes • CLAIM:The 7 minute workout isn't scientific, since it haven't been tested • REFFUTTE: the 7 minute workout just a example of a HICT routine HICT has been studied • CLAIM: the 7 minute workout is more effective then a hour of cardio • REFFUTTE: the 7 minute workout only burns 44 cals, and a hour of running burns 540 cals. Plus the 7 minute workout is mostly strength training which means it is totally different from running
- 22. What I did Iincorporated exercise into my life and got in shape Started out doing 7 minutes Worked up to doing 21 minutes 7 minute workout 6 times a week (I missed few weeks) Apps I used I did a interval training running program 3 times a week My final fitness score is 49 which is above avridge I used different HICT workouts