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The Seven Minute WorkoutAmelia Payne | Big Picture
Invention Invented byBrett Klika and Chris Jordan
At the Human Performance Institute in Orlando, FL.
Developed so that clients could exercise without investment in time or equipment especially when traveling
Article published in health and fitness journal in June 2013
http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx
Based off reacherch at University of Leeds in 1953 on circuit-style training
Why it works Seven minute workout is a example of high intensity circuit training(HICT)
http://www.womenshealthmag.com/fitness/the-truth-about-the-7-minute-workouthttp://www.builtdaily.com/high-intensity-circuit-training/http://exercise.about.com/od/exerciseglossaryterms/g/High-Intensity-Circuit-Training-Definition.htmhttp://sportsmedicine.about.com/od/anatomyandphysiology/a/VO2_max.htmhttp://www.ntnu.edu/news/2013-news/fit-in-twelve-minuteshttp://fitness.mercola.com/sites/fitness/archive/2013/05/24/7-minute-workout.aspxhttp://fitstar.com/wp-content/uploads/2014/06/mitochondria4.jpg
HITC works because
Why seven minute workout HICT• Shorter exercise time allows for
100% effort • After burn effect burns calories
after exercise is finished• Increases max oxygen intake(VO2)• Reduces insulin sensitivity• Utilizes white mussel fibers
releasing Human growth hormone
• It Can be done in little time • Alternates between strength
training and exercises that up heart rate
• Alternates between muscle groups
High intensity training signals mussels more midrocandra, increased number of midrondica are responsible for increased endurance, strength, calorie burn, and increased VO2
Why exerciseExercise has many benefits, here are some of the top reasons to excrsize
• Burns calories• Prevents obesity, high
cholesterol, and type 2 diabetes
• Increases energy• Makes it easier to sleep
Cognitive benefitsExercise can: • increase focuses• improve mood • prevent depression
http://greatist.com/fitness/13-awesome-mental-health-benefits-exercisehttp://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389http://www.forbes.com/sites/jennifercohen/2012/05/08/6-ways-exercise-makes-you-smarter/
Non physical• Its fun• It’s a healthy social activity• Can improve self confidence
and body image
• improve impulse control prevents cognitive decline
• increases intelligence• boost creativity• Reduce stress
Interval Training“interval training is alternating bursts of intense activity with intervals of lighter activity” mayo clinic
http://www.mayoclinic.org/healthy-living/fitness/in-depth/interval-training/art-20044588http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0
http://www.livestrong.com/article/333939-circuit-training-vs-interval-training/http://greatist.com/fitness/complete-guide-interval-training-infographichttp://fitness.mercola.com/sites/fitness/archive/2013/06/21/interval-training.aspx
7 minute workoutUses interval training, 10 second rests, and exercises that alternate between different exercises provide intervals
Benefit's of interval training• All the benefits of high intensity circuit training• Decreases soreness and makes exercise less painful• WHY: Rest intervals allow muscles to remove waist
products, like lactic acid produced by muscles during exercise
• Lets you build up intensity of exercise • EXAMPLE: if you walk for 30 minutes a day, you can up the
intensity of that workout by running for 1 minute bursts the first week then 2 minute burst the second week
• Uses both aerobic and anaerobic exercises• Burns more fat then regular workout• WHY: interval training release enzymes that break down
fat
Interval training vs HICT• HICT uses different exercises interval training just
modulates intensity of one exercise
7 minute workout meets Fitness Guidelines for adults
Adult Exercise guidelines• 2 hours 30 minutes moderate aerobic exercise +
strength training 2 days per week• OR• 1 hour 15 minutes of high intensity excersie + muscle
strengthening two days a week• OR• A mix of moderate and high intensity exercise +
strength training two days per week
http://www.cdc.gov/physicalactivity/everyone/guidelines/ http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx
IF 7 minute workout is done 7 times a week that’s 49 minutes of aerobic and strength trainingWhich doesn't meet guidelines
3 sets of 7 minute workout are recommended, for a total time of 21 minutes, that’s 147 minutes of high intensity and strength which meets guidelines for adults but not kids
The benefits of HICT like the after burn effect may make it preferable to standard workouts
But not for kids and teens
Components The exercises
Jumping JacksExercise number 1
Muscles Exercised• Calves• Hip Abductors• Hip Adductors• Shoulder Abductors• Shoulder Adductors• Core
Jumping jacks are great cardio
http://greatist.com/fitness/cardio-bodyweight-exercises http://www.livestrong.com/article/434676-what-muscles-do-jumping-jacks-work/ http://angrytrainerfitness.com/2012/05/top-10-easy-ways-to-burn-100-calories/
30 seconds of jumping jacks burn 5 cals
Jumping jacks release lots of endorphins
Muscles worked by jumping jacks jumping jacks video
Wall sitsExercise 2
Muscles worked• rectus femoris• quadriceps• hamstrings
Mussels worked by wall sits
Wall sits are isometric exercises, which means they only strengthen muscles in one position
http://www.livestrong.com/article/482849-how-many-calories-do-wall-sits-burn/http://healthyliving.azcentral.com/muscles-used-during-wall-sits-3749.html
Wall sits burn 2.5 cals in 30 sec
Wall sits video
Push ups
http://www.md-health.com/What-Muscles-Do-Push-Ups-Work.htmlhttp://www.livestrong.com/article/313665-calories-burned-in-one-push-up/
Muscles used• Pectoralis major• Deltoids• Triceps brachii• Serratus anterior• Abdominal muscles• Coracobrachialis
Muscles used during push ups
Cal’s burned2.3 in 30 seconds
Push up video
Abdominal crunchesMuscles worked during crunches• rectus abdominis(six packs)• Obliques• Transversus Abdominus
http://healthyliving.azcentral.com/muscles-responsible-abdominal-crunches-5567.html\http://www.fitclick.com/exercises_Crunches?eqID=21#.VF-PHPnF9ps
1.7 cals burned in 30 seconds
abnormal crunch video
Sit ups can improve balance
Step-ups onto a chairMuscles used• quadriceps • gluteal• Hamstrings• abdominals
http://www.livestrong.com/article/467074-lunge-vs-stepup/http://healthyliving.azcentral.com/step-exercise-using-chair-13339.htmhttp://www.sparkpeople.com/resource/calories_burned.aspl
8 cals burned in 30 seconds
Compound Exercise
Squats
Muscles used in squats• Quadriceps• Glutes• Adductors• Calves• Hamstrings• Hip Flexors• Abs
A compound exercise
Abs
http://www.livestrong.com/article/328228-target-muscle-area-for-squats/http://www.livestrong.com/article/313995-calories-burned-during-squats/
7.2 Cals burned in 30 seconds
Triceps dips on a chair
Muscle Used• Triceps• Deltoids• Pectorals• Abdominals
Basic body weight exercise
http://www.popsugar.com/fitness/How-Do-Triceps-Dips-1055754http://healthyliving.azcentral.com/muscles-dips-work-out-7632.html
Mussels used in triceps dips
triceps dips video
Cals used in 30 seconds: 1.98
Planks
http://en.wikipedia.org/wiki/Plank_%28exercise%29http://www.directlyfitness.com/store/plank-exercise/http://woman.thenest.com/plank-burn-fat-11838.html
An isometric exercise
Muscles Used• rectus abdominus• Transverse abdominals• lower back extensor• obliques• abdominals groups
Cals burned in 30 seconds: 2
How to do plank
Muscles used in planks
High knees running in place
http://www.inmotionlife.com/high-knees/http://homegym-exercises.com/high_knees_in_place.htmlhttp://www.popsugar.com/fitness/Calories-One-Minute-Exercise-30660468
A cardio exercise
Mussels used• Shins• Abductors• Adductors• Hamstrings• Rectus Abdominis• Glutes• Calves• Quadriceps
Muscles used in high knees running in place
Calories burned in 30 seconds: 3
knee running in place
Lunges
http://www.livestrong.com/article/441235-what-is-the-primary-muscle-used-in-lunges/
A compound exercise
Muscles used• Rectus Femoris• Vastus Lateralis• Vastus Intermedius• Vastus Medialis
Lunges increase balance+ Deload spine
Mussels used during lungesCals used in 30 seconds: 4.6
------------------------
------------------------
Push up and rotation
Mussels used• Side Shoulders• Biceps• Transverse Abdominus• Triceps• And mussles used in
regular push ups
https://www.skimble.com/exercises/2235-push-up-and-rotation-how-to-do-exercise
-----------------------------
Calories used in 30 seconds estimated based on normal push ups: 2.3
Side planksMuscles used• transversus abdominis, • rectus abdominis, obliques• quadratus lumborum.• gluteus medius and • gluteus minimus• adductor muscles• gluteus maximus• quadriceps • hamstrings
http://healthyliving.azcentral.com/muscles-side-plank-elbow-work-4709.htmlhttp://www.fitclick.com/exercises_Side_Plank?eqID=768#.VIT3TjHF9ps
Muscles used during side plank
side planks
Cals burned during side planks: 3.4
Total calories
* Please note that all calory amounts are based on a 150 pound person
jumping jacks: 5 Wall sits: 2.5 Push ups: 2.3 crunches: 1.7 Step up: 8 Squats: 7.2 triceps dips: 2 Planks: 2 Running in place: 3 Lunges: 4.6 Push up and rotation: 2.3 Side planks: 3.4Total: 44 calsTimes 3: 130 cals
Keep in mind
• HICT holds many benefits beyond calorie burn• Each pound of muscle burns an additional 10 cals per day• The after-burn effect can burn many more calories, after
exercise is completed• EXAMPLE: a 45 minute workout that burns 420 cals will
continue to burn 190 extra cals in the 14 hours afterwards
A calorie is the energy needed to raise the temperature of 1 gram of water through 1 °C
Controversy “People like controversy because that's what sells”
Miley Cyrus
http://www.brainyquote.com/quotes/quotes/m/mileycyrus454273.html?src=t_controversy http://domesticity.gawker.com/seven-better-7-minute-workouts-1650392763 http://www.askmen.com/sports/bodybuilding/the-7-minute-workout.html http://www.hindawi.com/journals/bmri/2014/191797/ http://www.stack.com/2013/11/15/7-minute-workout/
Many articles challenge the 7 minute workout saying it is useless
• CLAIM: 7 minutes isn't long enough to see reported benefits• REFUTE: the 7 minute workout isn't 7 minutes its meant to be repeated 3 times for a
total of 21 minutes
• CLAIM: The 7 minute workout isn't scientific, since it haven't been tested• REFFUTTE: the 7 minute workout just a example of a HICT routine HICT has been
studied
• CLAIM: the 7 minute workout is more effective then a hour of cardio• REFFUTTE: the 7 minute workout only burns 44 cals, and a hour of running burns 540
cals. Plus the 7 minute workout is mostly strength training which means it is totally different from running
What I didI incorporated exercise into my life and got in shape
Started out doing 7 minutesWorked up to doing 21 minutes
7 minute workout 6 times a week
(I missed few weeks)
Apps I used
I did a interval training running program 3 times a week
My final fitness score is 49 which is above avridgeI used different HICT workouts