A New York Times entitled, “The Advanced 7-Minute Workout” – a follow up to the frightening popular “The Scientific 7-Minute Workout” – has been making the digital rounds.
And it’s doing more harm than good.
Listen, I don’t care what anyone says – 7 minutes would be, at best a maintenance workout. Let me explain.
An unfit person will benefit for a given period of adaptation of probably 4-6 weeks and improve in general categories of health and fitness. Do nothing, then do something you will improve – that goes for any program.
Average fitness person, implies individual has a routine and some levels of fitness. Exercises are demanding and will stimulate improvement due to increase in intensity. But peaks in again a 4-6 week period.
Advanced fitness enthusiast, program maintains current fitness level, might have ” moments of brilliance” where able to perform more reps, etc. but not enough stimulus to raise the bar.
So, comes down to threshold of adaptation for desired goals. Purpose is to attain highest level of fitness and corresponding health benefits ( cardiovascular, neuro/endocrine, and metabolic system health) to counteract lifestyle ( mental, physical, emotional) and aging effects with minimum effective dose.
That my friends, is a program that intensely ( measured in maximal output for period of training) trains the body at a minimum of 4 days per week and a max of 6/7 days per week for a duration of 20-45 minutes. Enough stimulus, intense exercise for crossing threshold of adaptation and therefore requisite metabolic changes to elicit improve above systems.
Mark Merchant is currently the Director of Training at ALTA Physical Therapy in Manhattan. Mark’s multiple professional designations include: 1) Certified Strength and Conditioning Specialist (as designated by the National Strength and Conditioning Association) and 2) Performance Enhancement Specialist (as designated by the National Academy of Sports Medicine).