Should you run and sweat for an hour to get physical results? Not necessarily. A study published in The European Journal of Applied Physiology Questions the idea that only long and intensive training improves your physical health. According to his results, five minutes of daily bodybuilding, well thought out, could already make a difference.
5 minutes and not one more?
The team of researchers looked at a simple routine, made up of four muscle strengthening exercises performed for five minutes in total, for four weeks. Participants, sedentary adults aged 32 to 69, followed a protocol within everyone’s reach: squats on chair, pumps against the wall, chair inclinations (a moderate shape of sit-up) and calves elevations. Each movement was repeated ten times, with a slow execution: five seconds for the descent, a second for the climb. As the participants gained ease, more complex variants were offered to them, thus establishing progressive overload.
The objective? Create sufficient muscle stress, even over a very short period, to engage beneficial adaptations. And the result is there: after measure of physical markers, but also a mental health score, the 5 -minute daily exercise routine had a notable effect. Physical condition as the mental health of sedentary people have improved.
The opinion of our coach: a good introduction, but …
For Guillaume Feillu, sports coach consulted by doctor, the study sends a positive signal, but deserves to be replaced in a broader context:
“I am leaving from the principle that 1 is better than 0. If in your organization you only have 5 minutes to grant to sport, take them! This can start a change of routine, and ultimately,”. But he nuances: “A 5 -minute HIIT is 50 to 70 kcal burned. It is very little to lose weight for example. In the long term, it will not replace a real sports session. It all depends on your goal.”
According to him, this type of micro-session is a good springboard to get out of sedentary lifestyle, especially when it mobilizes large muscle groups (legs, glutes, trunk). He nevertheless insists on two essential points: progression to more complete sessions, and the importance of food.
“These 5 minutes must not become an alibi to eat anything either. Otherwise, they will be strictly for nothing.”
Move a little is already moving better
To conclude, let’s say that for beginners, very busy people or recovery after a long period of inactivity, this short but regular approach can act as a click. Five minutes a day will not make you an athlete … but they may well be the starting point for a more active, more serene and more balanced lifestyle.