No time to exercise? Research reveals the advantages of "fast-food exercise": no sweat, no equipment, and no need to spend 5 minutes!
Stop saying you don’t have time to exercise! What are the benefits of “fast-food exercise”?
Modern people have busy careers and high work pressure. Even if they want to exercise and lose weight, it is difficult to find time to do so. However, a recent paper published in the “Journal of Applied Physiology” points out that even 10 minutes of “Exercise Snacks” after meals can help maintain the body’s muscle mass, which is undoubtedly useful for busy office workers. It’s a big plus.
What is fast food sports? According to guidelines issued by the University of British Columbia in Canada, fast-food exercise is derived from the concepts of high-intensity interval training (HIIT) and sprint interval training (SIT). It can usually be completed within 5-25 minutes and has recognized physiological benefits. Most importantly, fast-food exercise aims to offset the negative effects of prolonged sitting and can bring many benefits such as increased creativity and productivity.
Fast-food exercise helps protein synthesis expert: The effect is equivalent to adding chicken breast after a meal
In order to gain a deeper understanding of the positive benefits of fast-food exercise, a team from the University of Toronto in Canada analyzed the fast-food exercise training of 12 subjects in three experiments. They were asked to get up from a sedentary state every 30 minutes and activate their muscles through a variety of fast-food exercises, such as 2 minutes of moderate-intensity walking, climbing stairs, and rising and falling from chairs. The research team found that the subjects’ physical condition had changed slightly since then.
“Subjects who engage in fast-food exercise tend to use more amino acids from their diet to build muscle proteins.” Daniel Moore, associate professor of muscle physiology at the University of Toronto in Canada and study author, said that amino acids are important in building and repairing muscle proteins. plays a vital role. Fast-food activities may improve muscle protein synthesis.
“Replacing long periods of sitting with fast-food exercise is like adding a piece of protein-rich chicken breast after a meal. It helps the body make full use of the nutrients in the meal.” Moore believes that sitting for long periods of time will reduce the body’s ability to function after a meal. The ability to filter sugar from the blood. However, short-term physical activity can improve the body’s ability to control blood sugar, which may be helpful in preventing obesity.
Can one minute a day improve “cardiopulmonary function”? What’s the best way to do fast-food exercise?
In addition to potential benefits such as increasing muscle protein and controlling blood sugar, research published in “Applied Physiology, Nutrition, and Metabolism” also confirms that fast-food exercise may also have positive benefits in improving cardiopulmonary function. The research team divided 24 subjects into 2 groups and found that compared with the control group who did not perform any exercise, the experimental group only exercised for 1 minute a day, but their cardiopulmonary function increased by more than 5% within 6 weeks. Growth and cycling maximum power increased significantly by 12%.
Study author Martin J. Gibala said that novel exercise patterns such as fast-food exercise are indeed feasible exercise methods for many busy people. For example, office workers can take 1-2 minutes after lunch break to exercise at a certain intensity without the need to change equipment, use specific equipment, or sweat like rain in the gym.
As for which actions qualify as fast-food exercise? According to the University of British Columbia in Canada, jumping jacks, push-ups, jogging in place, climbing stairs, lunges or squats are all feasible measures, and even simple stretching exercises or yoga can achieve the same effect. If you can do fast-food exercise several times a day, the goal of 150 minutes of moderate-intensity exercise per week will no longer be so far away.
Source:
How to work “exercise snacks” into your day
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Activity ‘snacks’ following meals may help maintain muscle mass: Study
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