Forget the "I can't find the time" excuse... Try running for just five minutes. The results are amazing.

Even if you exercise for a very short time, you can enjoy the full health benefits if you focus and exercise at high intensity.

If you find it difficult to commit to long workouts, consider short bursts of exercise to reduce body fat. Alternating between high-intensity and low-intensity exercise is ideal. High-intensity exercise alone depletes the body's oxygen supply, hindering the body's ability to produce energy through mitochondria. However, repeated low-intensity exercise replenishes oxygen supply, boosting mitochondria's ability to produce energy. Activating mitochondrial function boosts metabolism, preventing fat accumulation.

Here's how: Sprint for 15 seconds, then walk slowly for 45 seconds, repeating. A study has examined the health benefits of this method. A research team from the Faculty of Health Sciences at Curtin University in Australia divided 90 adults, aged 18 to 60, into two groups and had each group practice a different exercise regimen for 10 weeks.

 

One group sprinted for 15 seconds, at a pace that made it impossible to hold a conversation with the person next to them, then walked slowly for 45 seconds. This was repeated 18 times, three times a week. The other group cycled for 45 minutes, five times a week. The intensity was moderate enough to allow for conversation.

 

Comparing the physical changes of the two groups after 10 weeks, both groups showed an average 9% increase in body oxygen and a similar decrease in body fat.

 

The reason these two exercises produce similar effects is because intense exercise like sprinting, even for a short period of time, causes the heart and lungs to work vigorously to quickly replenish oxygen depleted in the body. This exercise strengthens the cardiopulmonary muscles, improving cardiopulmonary function.

 

However, high-intensity exercise can suddenly raise blood pressure. Those with heart or lung problems should consult a doctor before adjusting their exercise intensity.

 

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5 minutes?

If I run for 5 minutes, my heart might explode lol

Besides walking...

I guess this is the effect of interval walking exercise.