Build Muscle: A seven week study of 22 couch potatoes found that those who did just one set of ten repetitions of seven strength training moves (about 10 minutes of lifting) three days a week gained as much strength as those who did a 30-minute, three set routine.
Boost your Mood: In a recent study of 48 men and women, spinning on a bike for ten minutes led to a mood lift and drop in depression and fatigue - similar to what they'd get riding three times as long.
Protect Your Joints: After tracking nearly 4,000 women in their 70's for three years, researchers found that those who reported often having arthritis pain needed only 75 minutes a week of moderate exercise like brisk walking to reduce the frequency of symptoms by nearly 30 percent.
Manage Your Weight: A study of 13,711 men and women revealed that just 70 to 75 minutes of brisk walking or about 40 minutes of jogging a week is enough to begin shrinking your waistline. And targeting the waist is important because belly fat is directly tied to heart disease, diabetes, and early death.
Quell Stress: There are significant changes in the autonomic nervous system - fewer incidences of the fight-or-flight stress reflex being triggered - with just 70 to 75 minutes a week of exercise.
O Magazine/Nov 2007/pg 201
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