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According to the National Health Interview Center's 2016 survey of the Centers for Disease Control, just over half of American adults over the age of 18 and above met the physical activity guidelines for aerobic physical activity, while slightly more when 20 percent of adults met the physical activity guidelines for both aerobic and muscle strengthening activities.
So, what's our excuse for not being physically active? Time, says Michael Joyner, MD, an exercise researcher at the Mayo Clinic. "Training schedules that require a time commitment can seem like a bridge too far ̵
Heather Milton, MS, senior sports physiologist at the Sports Performance Center at NYU Langone in New York City says the excuse for the time may well be a code for "I'm not ready". "You're actually going through someone's schedule, day after day, realizing that their barriers really are not mentally motivated or ready, they probably have more time than they think, they just are not at a point where they feel that they can prioritize their daily routine, "says Milton.
Here, 5 to 10 minutes of workout apps can come into play virtually. As we reported recently, even five minutes of intense, sweaty, heart rate training can help keep you healthy and get you in shape.
Milton says whenever you can install it, breaking long spells on your desk or sitting another time with short, intense workouts can improve your cardiovascular health and reduce your diabetes risk. It can also do wonders for your workday. "The more often you can divide the sitting time, the better," she says. "Steve Jobs has always had meetings, exercise promotes blood flow to your brain, and neurotransmitters that improve your mood."
And, like most things today, there's an app for it. To keep you from wasting another day, we both consulted a study from the American College of Sports Medicine (ACSM) and tested 5 fitness apps with decent workouts that last no longer than ten minutes
The popular Sworkit workout -App is well thought out and promises "the workout you want with the time you have." Approved in the ACSM study, it allows you to tailor each program to your goals, has seven minutes and five minutes of exercise options to keep your workouts short and allows you to skip exercises you do not want to do.
- DURATION: 5 and 7 minutes
- COST: Offers a monthly free trial and the ability to pay $ 10 per month with a quarterly billing cycle or $ 79.99 per year. Available in the Apple App Store and Google Play.
Simple yet effective (your guide is a symbol), the Streaks Workout app goes through customizable groundwork routines that increase your heart rate and only require your own body weight. Workouts are timed in 6 ("Quick"), 12 ("Everyday"), 18 ("Tough") and 30 ("Pain") minute steps. It tracks what training you have used, how long it took you to get through the routine, and gives you the ability to measure the exercise yourself. For all fitness levels.
Embarrassed by public glute bridges? If you want to tone up your Tush, this app will guide you through a series of streaming exercises in just seven minutes (it also offers Booty Shaper and Butt Blaster options of 15 minutes). An animated ponytail icon will show you every movement. A voice over promotes your progress. All you need is floor space and comfortable clothing.
This incredibly popular workout app was evaluated in the ACSM study and designed by Chris Jordan, director of sports physiology at the Johnson & Johnson Human Performance Institute. It promises a high-intensity cardio, customizable circuit training "to get the most out of every minute". Follow with Jordan, track and monitor your progress – all you need is a wall or chair to do your thing. For beginners and "fitness junkies" alike.
This app "gamifies" the app-workout experience, if you like, by motivating users with "life" and "organs" to lose out on a day off. It offers a lot of variety – in addition to your fitness level, you can choose between floor work, Pilates movements, stretching and lower body work. All you need is a chair, a wall and your own body weight to perform each exercise for 30 seconds with 10 seconds rest between each movement.
- DURATION: 7 minutes
- COST: Offers a 7-day free trial, otherwise $ 79.99 per year. Available in the Apple App Store and Google Play.
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