For Healthy IndiaFor Healthy IndiaFor Healthy IndiaFor Healthy India
  • Home
  • Food FHI
    • Diet Planning
    • FHI Food Tips
    • Supplements
    • Nutrients
    • FHI Diets
  • Health FHI
    • For Adults (Men/Women)
    • For Children
    • For Diabetics
    • For People With High BP
  • Exercise FHI
    • Exercise Benefits
    • How Much Exercise
    • Aerobic Exercise
    • Strength Training
    • Pedometer Facts
  • Family FHI
    • Family Health Advice
    • For Foodies
    • For Mothers to be
    • For Nursing Mothers
    • Children’s Health
  • Customized FHI
    • Diabetes FHI
      • Diabetes Self Management Education
      • Diet For Diabetics
      • Fitness For Diabetics
    • Weight FHI
      • Strategy For Weight Loss
      • Health Risks of Obesity
    • Heart FHI
      • Know About Heart Risk Factors
      • Assess Your Heart Risk
      • Manage Your Heart Risk
    • Habit-Risks FHI
      • Low Risk Drinking
      • How to Quit Smoking
  • Tools
  • About Us
    • Contact Us
    • Tools
      • Health Quiz
  • Languages
    • Hindi
    • Tamil
Pedometer: how good a measure of exercise is it?
October 1, 2018
Exercise for seniors: what are the recommendations?
October 1, 2018
Published by Dr Binita Priyambada at October 1, 2018
Categories
  • Uncategorized
Tags

‘7 minute’ workout: what, why and how to do it?

‘7 minute’ workout, seems too easy to not be a gimmick? Well it is not, read below and find out why you should give it a chance!

What is a  7 minute workout?

7 minute workout or ‘High-intensity Circuit Training’ (HICT) is a relatively new exercise program which is gaining popularity, especially among the office going, city dwelling people, who are hard pressed for time and can not give an hour a day at the gym

In HICT one does 2-3 circuits of high intensity exercises, where one circuit means a mixed bag of aerobic and resistance exercises, done with little time between them. One such circuit lasts nearly 7 minutes. Research has shown benefits for as little as 4 minutes of HICT in previously sedentary people. However, the optimal time recommended is 20 minutes or 3 circuits/day

Typical 7 minutes workout

  • Has 9-12 exercises working all major muscle groups of the body
  • Where each exercise will be done in near 30 second bouts
  • With less than 15 seconds of rest between bouts
  • The order of exercises will be such that each muscle group gets activity-recovery alterations
  • One such circuit will last nearly 7 minutes

Does 7 minute workout have proven benefits?

The advantages of HICT are not only that it can be done at home without any equipment and saves time but it also has proven health benefits:

  • HICT helps to lose excess body weight and body fat
  • 7 minute workout elicits similar and sometimes greater gains in cardiovascular fitness
  • HICT helps in decreasing insulin resistance, thus it can help in prediabetes and diabetes management

How to do 7 minutes workout?

The design of a 7 minute workout is best left to experts, therefore, we would recommend getting the ‘do it along’ 7 minute workout app. The best one is the original Johnson & Johnson’s 7 minute workout, designed by Chris Jordon, who is credited with developing this style of workout

Cautions needed for High Intensity Circuit Training

  • Individuals who are overweight/obese, previously injured, elderly or have been sedentary for a long time, should not push themselves to perform HICT beyond their comfort zone
  • Individuals with hypertension or heart disease, should replace isometric exercises (eg: wall sit, plank, and side plank with dynamic exercise , your app will let you know)
  • You should not hold your breath during exercises, especially the above mentioned exercise

Give 7 minute workout a trial of a fortnight and see if you can keep it up and save time and enjoy the convenience of being in charge of our fitness!

A word of caution: the HICT workout is designed for fitness, weight loss and metabolic benefits of exercise and not for muscle building or gaining strength. IF you are aimimng for that you should consider strength training instead

CHECK OUT: Our references for exercise recommendations

Share
0
Dr Binita Priyambada
Dr Binita Priyambada
Dr Binita first trained as a surgeon in Delhi Universities best institutions MAMC and Safdarjang Hospital, but found her passion in family health and prevention of life altering or life threatening diseases. Then she got M. Med. in Family Medicine from CMC, Vellore and launched this website in order to help common Indians understand healthy practices better and manage their health well. She also worked as the head of medical team at Docprime, where she helped the team design chat based patient management and trained the doctors of her team Preventive health is her passion

Related posts

October 23, 2018

Pregnancy exercise: contraindications and warning signs


Read more
October 23, 2018

Birth control pill and other contraception choices


Read more
October 4, 2018

Do you have risk factors for heart disease (CVD) ?


Read more

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recent Posts

  • Adequate diet while breastfeeding
  • Prediabetes detecting this early can mean preventing diabetes
  • Heart attack prevention get the target levels for risk factors
  • Diabetes complications what is the cause and how good control helps
  • Healthy range of weight gain for Indian women during pregnancy

Contact Us

  • Email
    Care@forhealthyindia.com

Follow Us On

  • Facebook

Localization

  • English

This website is a property of Healthwise Preventive Services LLP, India

© 2018 For Healthy India. All Rights Reserved.