This is a must see documentary, an insight into the world of sport scientist and how exercise can lead to prolonged quality of life.
Like many, Michael Mosley want to get fitter and healthier but can’t face hours on the treadmill or trips to the gym. Help may be at hand.
He uncovers the surprising new research which suggests many of us could benefit from just three minutes of high intensity exercise a week.
He discovers the hidden power of simple activities like walking and fidgeting, and finds out why some of us don’t respond to exercise at all
Using himself as a guinea pig, Michael uncovers the surprising new research about exercise, that has the power to make us all live longer and healthier lives.
- As far as weight loss is concerned, unless you are running marathons every day, exercise will probably not counter a bad diet. If you want to lose weight, it’s all about the diet. The exercise is a bonus. For lots of people, as they increase their exercise they also eat more, probably because they think they can afford to. The classic, “It’s OK to have this because I’ve been to the gym today!”, line springs to mind.
- For insulin sensitivity, High Intensity Training (HIT) (or High Intensity Interval Training (HIIT)) training rules. The minimum you need to do to get significant benefits is 3×20 second bursts of all out effort, 3 times a week. That’s 3 minutes of hard exercise a week! So the workout the guy followed was, 20 seconds max effort on an exercise bike, followed by 2 minutes of slow peddling, then repeat that 2 more times. This workout was done 3 times a week. Compared to most HIT/HIIT/Tabata workouts, this is very easy, but if you are not used to interval training, this is actually a lot harder than it sounds. Max effort really does mean you peddle like your life depends on it!
- For aerobic fitness (VO2 max), the effect is less predictable because your results depend very much on your genetics. About 15% of people get sensational improvements in VO2 max. About 20% of people get no benefit. The rest scatter somewhere between the two groups. They have a genetic test to predict your reaction. It’s interesting/scary to know that your chances of improving your VO2 max, regardless of the exercise program used, is fixed from the point you are conceived. Assuming you are not one of the poor responders, this 3 minute a week HIT workout can give you most of the health benefits you expect to get from exercise.