10 Minutes Of Cycling = 50-Minute Workout

Lazar Angelov
Lazar Angelov
Fitness Model
Many mistakenly think that we need to do extensive workouts to properly train our body. People often force themselves to do intensive 50-minute routines on a daily basis. For professional athletes, of course, this won’t be much of a problem. For people who are just looking to lose weight or have some casual exercise, however, regular extensive workouts might quickly become unmanageable.

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As it turns out, long exhausting training sessions are not essential to getting and staying fit. This article presents to you a cycling exercise, with which in 10 minutes one can achieve as much as with a 50-minute workout program.

Intensity vs. Endurance

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Scientists from McMaster University showed that we get as much health and fitness benefit from a minute of high-intensity training as from an endurance workout. The study involved 27 participants who led sedentary lifestyles. Nine of them spent 12 weeks doing three weekly intense sprint workouts on stationary bikes. The other ten were also working out on stationary bikes but for longer and with less intensity. The remaining participants were the control group.

Those who were doing high-intensity workouts had to do 3 sets of 20-second all-action cycle sprinting at the power output 500 Watts, followed by 2-minute cycling at 50 Watts between the sprints. The participants involved in the lower-intensity routine had to do 45 minutes of steady cycling at the power output of 110 Watts. Both groups had 2 minutes to warm up and 3 minutes to rest.

The researchers were monitoring participants’ cardiovascular and respiratory systems, as well as their maximum rate of oxygen consumption (VO2max) and insulin sensitivity.  

After 12 weeks, it was observed that both groups enjoyed similar health benefits, despite one of the groups spending more time cycling. Both test groups demonstrated increases in insulin sensitivity and maximum oxygen consumption after the workout.

The Exercise

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The benefits of high-intensity workouts are clear. Follow the instructions below and incorporate the cycling routine into your regular training regimen to achieve the best results.

Warm-up for 2 minutes
20-second all-action cycle sprint
Recovery cycle for 2 minutes
20-second all-action cycle sprint
Recovery cycle for 2 minutes
20-second all-action cycle sprint
Rest for 3 minutes

Conclusion

The need to exercise long and hard for many of us is a barrier to living a healthy lifestyle, as the regular physical activity is crucial for our wellbeing. As demonstrated by this research, however, long exhausting training sessions are not compulsory. The same health benefits can be achieved with this 10-minute cycling exercise, as with a 50-minute endurance workout.

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