A micro workout is starting to gain popularity, especially among those who have a busy lifestyle and cannot devote much time to sports.
The essence of such training is minimum time with maximum effect. A system of exercise throughout the day benefits office workers and anyone with a sedentary lifestyle.
The micro workout takes only 5-10 minutes but has a high-intensity mode. Scientists have conducted studies that have shown that short workout sessions increase muscle mass, endurance, and improve blood circulation. At the same time, their effectiveness is not worse than an hour-long workout with a heavy load on the cardiovascular system and your muscles.
Followers of micro workouts claim that short workouts improve their well-being, tone their muscles, and at the same time, they devote several minutes to sports throughout the day.
Micro workout arose at the request of modern society. The lifestyle of most modern people leaves no time for sports, but the need for physical activity has not disappeared anywhere. Therefore, people try to find a way to maintain their shape without spending a lot of effort and time.
With a micro workout, you can target all muscle groups in your body. You can use different types of exercise, both strength and aerobic. This training regimen is reminiscent of HIIT – high-intensity interval training in which you use simple exercises while alternating between several types of exercises.
Regular workouts are aimed at increasing and strengthening your muscle mass. But to feel good and keep all the biological processes in your body at a good level, you need a more active lifestyle. It is short workouts throughout the day that help your body to be active and stay young. For your body to function properly, you need at least 60 minutes of physical activity every day. Therefore, 2-3 workouts in the gym per week will not save the situation if you lead a sedentary lifestyle for the rest of the time.
Followers of micro workout believe that classic workouts are ineffective and can increase your body fat percentage. Studies show that prolonged exercise increases the release of cortisol in your body, leading to chronic stress. Your cells are depleted, and you may experience chronic fatigue, which leads to increased appetite.
The pros of micro training
You save your time.
Even the busiest people on the planet can take two minutes to do the exercise. For example, when brushing your teeth, you can squat or swing your legs. While your coffee is brewing, you can stand on the plank. Talking on the phone, you can walk or lunges.
Micro workout is suitable for both professionals and beginners.
If you have never exercised and are worried that training will cause discomfort in your body, then do a comfortable number of times per exercise. Even if you only do 3 times it will be better than nothing. Moreover, having done 10 such approaches during the day, you will do 30 times without experiencing stress.
A micro workout can help normalize insulin levels.
Micro workout regulates the production of insulin in your body and prevents your cells from storing fat. Insulin levels and the sensitivity of cells to it are essential for losing weight and keeping your body in good shape.
A micro workout improves blood circulation.
Doing the exercise every hour makes your blood move. Thus, you prevent blood stagnation and prevent the occurrence of diseases of the cardiovascular system.
The technique for performing a micro workout.
- The duration of the workout should be no more than 10 minutes.
- Choose the minimum exercise for this workout. For example, on Monday you do squats, on Tuesday you do push-ups, and so on. Or you can choose a complex of three exercises and do it every day.
- You can use additional lightweight training equipment. For example, a ball, fitness bands, or lightweight dumbbells.
- Walking is also a micro workout.
- Any physical activity is a micro workout that improves your well-being and does not cause stress.
Precautions during a micro workout.
The micro workout should be comfortable and simple for you. Therefore, use simple exercises that do not require preliminary preparation of your body. No need to strive to approach a little longer and more intense, to finish another repetition of the last effort. The workout should be easy and enjoyable, which you can repeat after an hour without losing strength. You shouldn’t use heavy weights and advanced exercises during micro workouts.