I have too much to do. I have no time. I’m tired in the evening. Many people feel this way or something similar when it comes to doing sport regularly. There are all kinds of excuses, but all with the same result: you don’t do sports. Nevertheless, exercise is extremely important for our health. In this article you will learn how to stay fit and healthy in just seven minutes per day.
If you have already found a sport that you are passionate about and that you really enjoy, then stick with it. This article is aimed more at people who want to spend as little time as possible on sport or who generally avoid sport because they do not feel like it. But sport is for everyone! The best way to train the body holistically does not mean doing sport for hours. An hour of swimming, jogging or exercising in the gym is good – but it doesn’t have to be. It costs a lot of time, which working people often simply do not have or would like to spend their free time differently.
The seven minutes training
The solution to the time and motivation problem is: seven minutes of training. This is also known as High Intense Intervall Training (HIIT) or Tabata Training. The aim is to address as many muscles of the body as possible in a short period of time and to put some strain on them. There are over a thousand studies on this type of training, which prove that these short training sessions have many advantages over long training sessions. The seven-minute workout promotes both muscle building and endurance training.
The training process
Within the seven minutes an interval or circle training is completed. For example, an exercise is performed for 30 seconds, followed by a break of 10 seconds. If you include twelve exercises in your training, you will get seven minutes. It can be the most different exercises, as for example the jumping jack, sit-ups, squats, push-ups and many more.
The exercises are easy to perform and can be done without special equipment or a lot of space at home or on the road.
There are all videos on YouTube as well as various apps that you can use free of charge as instructions for your training. Of course you can also put together your own training with some experience. A very clear advantage over other sports: You can do the training at any time and almost anywhere. Are you travelling on business or going on holiday with your family? No problem – your daily training is possible without additional luggage and at no cost!
How does the training affect the body?
In general, you should choose your own pace for this training. Are you still a beginner? Then do fewer repetitions in the given time and start with a few training units per week. You are already very sporty? Then go through the program quickly and go to your physical limits. Ideally, your cardio will also be trained during this short workout, as the pulse will shoot up above a value of 140 at maximum effort. The cardiovascular system works and the blood is pumped through the blood vessels – the body is well supplied with oxygen everywhere.
The best training time
This type of training is best done in the morning directly after getting up. The increased oxygen content lasts in the brain all day long and gives you energy for the day. It keeps you awake and draws your attention. And let’s face it – you feel much better if you have already worked up a bit in the morning.
Nevertheless it is of course no problem to do the training at any other time of the day.
The intensive, short training promotes muscle building. The fasciae, tendons and bones are also addressed and strengthened. In addition, old muscle cells are decomposed and new ones built. Our muscle cells contain the so-called mitochondria, which are responsible for the production of energy in the form of ATP (adenosine triphosphate). These increase through the sporting activity and provide you with more energy and energy reserves. You’re getting more powerful.
In addition, regular training activates regeneration and new formation processes in the body. If you want to counteract aging, you must move. According to all studies, athletes have fewer health problems in old age than people who have not done any sport in their lives.
How often should you train?
In general, daily training is recommended, but regeneration is also very important during sports. Five training days followed by a two-day training break would be ideal. But in the beginning you should listen to your body. If you have aching muscles, it is advisable to take a break until it has subsided. This can sometimes take a week. In addition, a good diet and good sleep are especially important for finding a good balance.
Those who wish for a more intensive training can repeat the intervals several times or add additional weights to the individual exercises. The variations in HIIT are almost limitless!
The recipe for success is here: Regularity. It is of no use if the training is done only occasionally. The body benefits most when sport is incorporated into everyday life as a fixed routine. But you will notice – your body feeling will improve quickly and the sport will be indispensable for you. Everyone has seven minutes a day, so no more excuses! Have fun exercising.
