11 Minute Lose Weight Workouts?
One of the most frequent questions that I get from women who are looking to firm their buns and slim their thighs is about how long lose weight workouts should last. While I would love for all of my clients to train 4 days a week for 45 minutes a clip, this is unrealistic for most people in today’s busy world.
If you’re pressed for time, have no fear. There is some new research about to be published that shows a significant improvement in metabolic rate (the number of calories your body burns at rest), with workouts that last only 11 minutes! This is great news for those of you who want a new slimmer body, but just don’t have time for marathon style lower body workouts.
Listed below is the meat of the research for your info….
Just 11 Minutes of Exercise Improves Metabolic Rate
Efficiency is a common theme in modern exercise programming. Although there is a consensus that greater benefits can be achieved in less time with high intensity efforts researchers continue to make sense of the associated frequency, intensity, duration and mode combinations that will produce optimal benefits for performance or fat loss.
The most recent study, soon to be published in Medicine and Science in Sports and Exercise found that metabolism can be up-regulated with as little as 11 minutes of Strength Training three times per week.
Thirty-six previously sedentary, overweight, college-aged adults were randomly assigned to either a resistance training (RT) or control group. The RT group performed one set each of nine exercises with a 3 to 6RM resistance three times weekly for 6 months. The training sessions each lasted approximately 11 minutes.
The researchers assessed 24-hour energy expenditure, resting metabolic rate (RMR), sleep metabolic rate (SMR), and determined resting substrate oxidation.
Both RMR and SMR were higher in the RT group following 6 months of training. Additionally, fat oxidation was greater both at rest and during sleep when compared to controls. Six months of RT did not however appear to alter fat oxidation during exercise.
This study was one of the first to evaluate long-term changes in metabolism resulting from high intensity strength training. The results indicate a higher total daily energy expenditure and greater fat oxidation, which is expected to translate into greater fat loss in persons adhering to a similar protocol.
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Source: Kirk, E.P., et al (2009) Minimal resistance training improves daily energy expenditure and fat oxidation. Medicine and Science in Sports and Exercise. April 3. Epub ahead of print.
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