We are a nation that loves a bargain. We tend to get a boost from getting more for less, more bang for our buck. In my work with busy professionals, not to mention in my own life, I know that time is at a premium and we crave convenience. When asked why my clients don’t exercise on a regular basis, the number one reason is time, closely followed by “it’s not convenient.” What’s better — or more convenient — than a personal trainer in your pocket? That “trainer” is the Johnson & Johnson Official 7 Minute Workout, and its goal is to give you more for less; that is, an effective and convenient workout in minimal time.
Our daily realities were in the back of my mind after Brett Klika and I published “ High-Intensity Circuit Training Using Body Weight: Maximum Results with Minimal Investment” in the peer-reviewed American College of Sports Medicine Health & Fitness Journal (May/June 2013, Volume 17, Number 3). I wanted to combine our science-based information on high-intensity interval and circuit training with an exercise tool that made sense for busy lives. It was with that idea and a lot of technical work that the 7 Minute app was born. The beauty of the workout is that it’s simple, safe and accessible, and access to a gym with equipment isn’t necessary because you use your own body weight. As long as there is floor space, a wall and a chair — what you’d find in any home, office or hotel room – – and seven minutes, you’re able to conduct an effective high-intensity workout, wherever you are. The workout combines high-intensity interval exercises with circuit training, for a full body benefit. Interval training consists of short bursts of blood-pumping exercise, such as 30 seconds of jump rope, sprinting or high knees, with short recoveries, such as walking or marching in place. Circuit training involves taxing specific muscle groups in sequence with limited rest between sets of exercises. Interval training can result in improved aerobic fitness in less time, and circuit training has been shown to improve muscular fitness.
I often hear, “Sounds too good to be true.” In the spirit of full disclosure, for maximum health and fitness benefits, we do recommend that you work up to three circuits for a total of approximately 21 minutes of high-intensity, non-stop exercise three times a week, on non-consecutive days. However, for many, a seven-minute workout can mean the difference between doing some exercise and no exercise, and some is better than none.
Another question I often get is, “Does it really work?” I can give you five reasons why the 7 Minute Workout app is effective:
1. You don’t have the inconvenience excuse. If your workout is contingent upon getting to a class, accessing a gym with equipment or needing special clothes, it’s too easy to let your workout slip. As long as you have a chair, a wall and some floor space, all you need is your body weight to do these exercises. There are 12 different workouts on the app, or you can design your own program using the library of 36 exercises. Whether you’re just beginning an exercise program (always check with your doctor first), re- starting a program or can handle an advance workout, you will find a workout on the app to meet your needs.
2. You don’t have the time excuse. When you work out at a high intensity, you push yourself safely for a shorter duration. As intensity increases, duration decreases, so you can get an effective workout in less time. The benefit is that you get similar fitness results in less time compared to a moderate-intensity workout, such as jogging or using an elliptical machine at a constant speed.
3. It’s a “two-for- one deal.” A balanced exercise program is one that gets your heart pumping while targeting specific muscle groups. The 7 Minute Workout does just this by combining aerobic and resistance exercises to target major muscle groups. Combining and rotating exercises, such as high knees, step- ups and mountain climbers, to get your heart pumping with push-ups, lunges and abdominal crunches to provide resistance training, makes for a complete workout that can be mixed and matched, so it’s not the same workout every time.
4. It works your body right. The order of exercises matters: This workout deliberately organizes them in a specific order to help you exercise as hard as you safely can for maximum benefit. It starts with the “total body” or aerobic portion to rev up the heart rate followed by the pattern of lower body, upper body and core. Then it repeats. By alternating between opposite muscle groups, one set of muscles can recover slightly while working the other muscle group is working.
5. You save your rest for later. The workout is designed to keep you moving quickly from one exercise to the next with minimal rest. This helps to keep the intensity high, but the workout duration short.
The best part: The app is free, so if it’s something you might want to try, join the nearly 1 million people who have downloaded the Johnson & Johnson Official 7 Minute Workout, and try it for yourself. You can chose one of the 12 workouts available on the app, design your own or select the Smart Workout feature that designs a program for you. My voice will go along with you, guiding you through the program — just like having your own personal trainer in your back pocket.
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The 7-Minute Workout: a Personal Trainer in Your Pocket originally appeared on usnews.com
