At Dr. Riba’s Health Club, we stay up to date on the latest research regarding nutrition and physical activity. We incorporate proven successful practices into our programs to help reduce the prevalence of long term diseases in our local youth. A recent study has shown that short sessions of vigorous physical activity may be more beneficial for your health than longer durations of moderate or light physical activity. The results from this study show that vigorous activity has a greater influence on bodily measures that lead to negative health consequences.
Vigorous physical activity sessions as short as 10 minutes can be more effective at:
- Reducing waist circumference
- Lowering blood pressure
- Controlling bad cholesterol
- Lowering blood glucose (sugar) levels
- Lowering blood insulin levels
A common practice in our treatments at Dr. Riba’s Health Club is to encourage children to have fun with short durations of vigorous physical activity. The benefits of vigorous physical activity can be felt immediately, although the exercise period itself can be grueling. What is important to remember during these sessions is that the workout is short, your body is more capable than you may think, and pushing yourself to finish the workout will give you a plethora of health benefits.
If you are interested in trying this exercise method and reaping the health benefits, you may want to try some of the following exercises:
- Sprints: Set up a straight path where it is safe to run and measure it to about 25-30 meters (the distance between 2-3 driveways on the sidewalk). Set a timer for ten minutes and run as hard as you can from one end to the other. You can take short breaks of 10-30 seconds in between sprints to rest.
- Frog Jumps: Squat down as low as you are comfortable and jump as high as possible. You can set a timer to 2-3 minutes at first, and increase the duration as you get more comfortable. Continue to do this until your timer goes off.
- Air Squats: Place your feet shoulder width apart, keep your back straight, place your hands on your hips, and lower your hips until your upper legs are parallel with the ground. You can combine these with other exercises if you feel up to it.
- Planks: Get into a push-up position. Keep your back as straight as possible and hold this position for 30 seconds to 1 minute. Include this exercise into a ten minute routine with other exercises.
- Wall Push-ups: Stand 2-3 feet away from a wall. Lean forward and push yourself off of the wall. This exercise is also great for your chest, shoulder, and arm muscles.