Micro workouts are the latest buzz in the fitness world. Researchers have discovered that small doses of effective exercise can provide significant health benefits to both individuals and society as a whole.
Ulrik Wisløff, a sports physiologist at the Norwegian University of Science and Technology (NTNU), says micro workouts have become incredibly popular.
Following an interview at the NRK radio studio in Trondheim, Wisløff was also featured in The Washington Post, further spreading the word about how just a few minutes of exercise each day can have a profound impact on health. This news gained traction after Wisløff and his colleague, Atefe R. Tari, published their book Mikrotrening – 7 uker som booster kondis og styrke (Micro Workouts: 7 Weeks to Boost Stamina and Strength), in which they emphasized the importance of short, daily exercises.
The media is full of fitness advice from experts and academics alike. But why should we listen to your findings?
“Because we have conducted extensive research on this topic for almost 20 years,” Wisløff explains.
Getting Your Heart Rate Up
It all began with the HUNT Study in 2006, which included 60,000 men and women. The study showed that people who engage in 30 minutes of high-intensity cardiovascular exercise per week had their risk of premature death due to cardiovascular disease reduced by half compared to those who exercised moderately but for longer periods.
“We believe it’s important for people to realize that even small amounts of activity—from zero to just a little—actually make a difference to their health,” says Wisløff.
The key is high intensity—getting your heart rate up. If you can maintain a high heart rate for just a few minutes, it can have lasting health benefits. Several large-scale population studies conducted in subsequent years have shown similar results.
“Research has demonstrated that intermittent high-intensity exercise is at least as effective as longer periods of moderate-intensity activity. A 2022 study from the UK even showed that just 4.5 minutes of high-intensity exercise per day, one to two days a week, is enough,” Wisløff adds.
Even a Little Is Enough
A recent article in the prestigious journal Nature Medicine noted that sufficient research now suggests that even small amounts of physical activity can lead to significant health improvements. The article emphasizes the importance of exercise intensity—the higher the heart rate, the better the results.
“The article—just like we do—encourages doctors to advise inactive patients to incorporate small doses of activity into their daily routines. Even if it’s less than the recommended amounts from health authorities, we believe it’s motivating for people to know that even a small amount, going from zero to a little, has an impact on their health,” said Tari.
You might wonder: does four to five minutes a day really make a difference? Isn’t it necessary to warm up first? Won’t it take some time for your heart rate to get high enough for the exercise to count?
“We’ve included a short warm-up phase in all of our interval training sessions. But remember, we’re not talking about ‘all-out’ exercise. You should be able to talk, but you shouldn’t be able to sing,” explains Tari.
The Heart Needs Exercise
The reason behind focusing on increasing the heart rate is that cardiovascular exercise strengthens the heart, which in turn reduces the risk of cardiovascular diseases like atherosclerosis, blood clots, heart attacks, and strokes.
“The heart is the engine that pumps blood throughout the body. It needs to be exercised, and the only way to do that is by increasing the heart rate,” Wisløff explains.
But doesn’t it sound risky to strain your heart, especially if you’ve already had a heart attack?
“It may sound scary, but research shows that not exercising is far more dangerous. We’ve changed the way heart rehabilitation is viewed,” says Wisløff.
High-intensity cardiovascular exercise is now a fundamental part of rehabilitation following a heart attack.
The Importance of Strength Training
Micro workouts aren’t just about cardiovascular exercise. The researchers emphasize that strength training is equally important.
“We need to raise more awareness about the importance of strength training. It’s paradoxical that young people between the ages of 18 and 25 often do strength training 85-90% of the time, while older adults between 65 and 70 do it only about 30% of the time. It should be the other way around,” said Tari.
In their book on micro workouts, the researchers have created a workout program focused on strengthening core muscles. All the exercises can be done at home, with only a resistance band required.
“Strength training is something everyone needs throughout their life. We see that young people, who often do a lot of strength training at the gym, still have weak core muscles. Our book focuses on the large muscle groups that we rely on throughout our lives. This type of exercise should be introduced at a young age,” emphasizes Tari.
She believes it’s important to convey that strength training doesn’t require much time and effort.
“It actually makes strength training even more motivating—because you see results quickly and can achieve a lot with just a little effort.”
Weak Muscles Are Expensive
The researchers also highlight that small amounts of regular strength training can lead to significant cost savings for society.
“We believe extensive warm-ups aren’t necessary before strength training sessions. Fall injuries represent the greatest healthcare cost to society, so think about how much money poor muscle strength costs society!” says Tari.
However, many people struggle with muscle aches and pains. Won’t these problems make it hard to start strength training?
“A common issue among adults is a lack of time to exercise, combined with various aches and pains. These pains often stem from weakness in the back and shoulders. Musculoskeletal disorders are a major societal problem, but they can be prevented by strengthening the core muscles,” explains Tari.
But do you really need to warm up before strength training?
“We believe that extensive warm-ups aren’t necessary. The reason is that none of our sessions involve heavy lifting or explosive movements that suddenly put strain on the muscles. Bodyweight exercises like squats, planks, and push-ups serve as natural warm-ups. You can start with light squats before progressing to deeper ones.”
A Little Is Enough
Wisløff and Tari’s advice differs from that of Norwegian health authorities, which recommend 150-300 minutes of moderate-intensity exercise or 75-150 minutes of high-intensity exercise per week. Wisløff and Tari believe that much less is actually sufficient.
“We don’t disagree with the health authorities, but we feel that much of the research suggests that even small amounts of exercise are enough—not to become world champions, but simply to maintain good health,” Wisløff concludes.
“This needs to be communicated clearly to everyone who is inactive and thinks there’s no point in starting unless they can exercise as much as the health recommendations suggest,” says Tari.
Putting Micro Workouts into Practice
A cardio session can last as little as 10-15 minutes in total, with three minutes dedicated to warming up until you start sweating and out of breath. This can include activities like walking up a steep hill, jogging, or cycling.
Then, you can perform six minutes of high-intensity exercise, pushing yourself to a level where you can only say short sentences. At the end of the interval, you should be unable to sing. If you’re using a heart rate monitor, your pulse should be 85-90% of your maximum heart rate during the final three minutes.
You can also vary your workout through interval training, such as 17 seconds of high-intensity exercise followed by 13 seconds of rest, repeated for seven minutes. Alternatively, you can perform 45 seconds of high-intensity exercise followed by 15 seconds of rest, also for seven minutes.
Strength training and cardio exercises can be performed on the same day. A good balance would be two strength training sessions per week and two to three aerobic sessions, each lasting 10-15 minutes.
Strength exercises should focus on large muscle groups, such as squats, lunges, push-ups, and triceps dips. Core muscle exercises like planks, side planks, Russian twists, and butterfly sit-ups are also important.
Conclusion
The research emphasizes that you don’t need long hours at the gym to improve your health. Even micro workouts, done in small doses each day, can have a huge impact, whether for strengthening the heart, building muscle, or maintaining overall well-being. The key is consistency and the intensity of the activity.
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