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" People who don’t have time” and “too lazy to move” can no longer find excuses for not exercising. According to the British "Daily Mail" report on May 13, the American College of Sports Medicine's "Health and Fitness Magazine" published the "Seven-Minute Fitness Method" jointly designed by a number of scientists. It includes 12 exercises that can be completed using only a chair, a wall, and 7 minutes. The exercise effect is comparable to long-distance running and weight training.
United States Dr. Chris Jordan, an expert in exercise physiology at the Institute of Human Behavior in Orlando, Florida, said that a large number of studies have shown that high-intensity interval training can achieve the effect of long-term endurance training, and can also save a lot of time, making fitness more effective. A study completed by scientists at Canada's McMaster University found that just a few minutes of high-intensity exercise can produce changes in your muscles that are as effective as running or cycling for several hours.
" The "Seven Minute Fitness Method" requires that each exercise lasts 30 seconds, and you must rest for 10 seconds before doing the next exercise to help the body recover; upper body muscle training should be alternated with lower body muscle training; the sequence of exercises is very important. The 12 kinds of sports are as follows: 1. Jumping jacks. 2. Sit with your back against the wall at a right angle. 3. Push-ups. 4. Sit-ups. 5. Stand on one leg on a chair. 6. Squat up. 7. Chair sit-ups. 8. Push-down support body. 9. Run on the spot with your legs up. 10. Lunge. 11. Turn prone and sideways. 12. Side push-ups.
The movements are as follows: 1. Jumping jacks. 2. Sit with your back against the wall at a right angle. 3. Push-ups. 4. Sit-ups. 5. Stand on one leg on a chair. 6. Squat up. 7. Chair sit-ups. 8. Push-down support body. 9. Run on the spot with your legs up. 10. Lunge. 11. Turn prone and sideways. 12. Side push-ups.
" People who don’t have time” and “too lazy to move” can no longer find excuses for not exercising. According to the British "Daily Mail" report on May 13, the American College of Sports Medicine's "Health and Fitness Magazine" published the "Seven-Minute Fitness Method" jointly designed by a number of scientists. It includes 12 exercises that can be completed using only a chair, a wall, and 7 minutes. The exercise effect is comparable to long-distance running and weight training.
United States Dr. Chris Jordan, an expert in exercise physiology at the Institute of Human Behavior in Orlando, Florida, said that a large number of studies have shown that high-intensity interval training can achieve the effect of long-term endurance training, and can also save a lot of time, making fitness more effective. A study completed by scientists at Canada's McMaster University found that just a few minutes of high-intensity exercise can produce changes in your muscles that are as effective as running or cycling for several hours.
" The "Seven Minute Fitness Method" requires that each exercise lasts 30 seconds, and you must rest for 10 seconds before doing the next exercise to help the body recover; upper body muscle training should be alternated with lower body muscle training; the sequence of exercises is very important. The 12 kinds of sports are as follows: 1. Jumping jacks. 2. Sit with your back against the wall at a right angle. 3. Push-ups. 4. Sit-ups. 5. Stand on one leg on a chair. 6. Squat up. 7. Chair sit-ups. 8. Push-down support body. 9. Run on the spot with your legs up. 10. Lunge. 11. Turn prone and sideways. 12. Side push-ups.