In today’s hectic world, finding time to exercise can be difficult. It’s not easy to fit in full workouts between work, family responsibilities and other commitments. The result? We end up neglecting our fitness goals. Wouldn’t it be nice if there were micro workouts that were effective and could replace longer workouts? The good news is that they do exist.
The solution to this problem is micro-workouts, a type of training designed to maximize activity time and achieve goals for people with busy schedules. But what exactly are micro-workouts? And do they work? This article will explore the concept and clear up any doubts you may have.
What are micro workouts?
As the name suggests, micro-workouts are short, intense exercise sessions designed to be performed anywhere, anytime and in a limited space. You should do them throughout the day, in small increments, and a typical session usually lasts between 5 and 10 minutes.
A single micro-training session does not replace a traditional workout in itself. For example, you can use one or more micro-workouts to complement a regular workout.
The way in which these workouts can replace a regular workout is to perform several micro-workouts throughout the day, as an active break from your tasks. That way, those few micro bursts of energy throughout the day will end up being just as effective as a regular workout.
Benefits of micro workouts :
1 – Improves cardiovascular health
If your heart rate isn’t racing, then you’re doing it wrong. Micro-workouts need to be super intense to be effective. This will increase your heart rate and improve your cardiovascular and cardiorespiratory fitness.
2 – Boost your metabolism
Research shows that we can boost our metabolism with just 4 minutes of exercise. Given that these workouts are intense and take around 10 minutes to complete, it’s safe to say they’re effective in speeding up metabolism.
3 – Reduces the risk of chronic disease
It’s a well-known fact, but it never hurts to remember that all physical activity is good for both our physical and mental health. It also reduces the risk of chronic diseases such as type 2 diabetes, heart disease, depression, anxiety and dementia.
4 – Saves time
Now you’re thinking about how you can fit 3 workouts into your day. Remember, they only take you 10 minutes. 30 minutes in total, but spread throughout the day, at home and with little or no equipment, you’ll save time, even if it’s only the time it takes you to get to the gym.
How are they different from HIIT workouts?
By now, you’re probably wondering what differentiates micro-workouts from HIIT (High-Intensity Interval Training), for example. After all, HIIT also involves short bursts of intense exercise.
However, unlike micro-workouts, they generally last between 20 and 30 minutes. Micro workouts are shorter and can also be a more accessible and manageable way of integrating physical activity into our daily lives, especially for those short on time.
Do they work?
Like any form of physical activity, the effectiveness of micro-workouts depends on factors such as frequency, intensity and duration. If done regularly, it should be as effective as regular workouts.
Example of a micro workouts
Here’s a micro-workout that requires only a pair of dumbbells and a little space to perform.
-2 exercises
-10 to 15 repetitions
-As many rounds as possible for 10 minutes
1- Dumbbell lunge :
-Hold a dumbbell in each hand and stand with your feet hip-width apart.
-Keep your arms straight and slightly clenched at the sides. Keep your shoulder and trunk engaged.
-Take a step forward and bend toward the floor. Aim to bend both knees to a comfortable 90-degree angle, or to a suitable position.
-Keep the dumbbells secured at your sides and your core engaged as you return to the standing position.
-Repeat on the other leg and alternate continuously.
2- Alternate shoulder press with dumbbells :
-Stand with feet hip-width apart, holding two dumbbells.
-Make a clean movement with the dumbbell. Position your shoulders and engage your core.
-While maintaining an upright posture, press one dumbbell above your head.
-Keep the other dumbbell in the rack position.
-Return to the initial position and switch sides.
