pph the scientific 7 minute work out

8/20/2019 PPH the Scientific 7 Minute Work Out

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This routine lasts just 7 minutes and requires nothing more than a wall and achair. So now there is no excuse to be able to fit vital, life-extending exerciseinto your day, however busy you are.

This exercise routine is known as ‘High Intensity Interval Training’

‘There’s very good evidence that high-intensity interval training provides manyof the fitness benefits of prolonged endurance training but in much less time,’Chris Jordan, director of exercise physiology at the Human PerformanceInstitute in Orlando, told the New York Times in a recent article.

Circuit training has been around since 1953, and the high-intensity version,the scientists who conducted this study say, “can be a fast and efficient way tolose excess body weight and body fat” and have “aerobic and metabolicbenefits . . .

for up to 72 hours.” They also say it can “increase an individuals VO2max, awell established marker of cardiopulmonary health” and can “be an efficientapproach to decreasing insulin resistance as well.”

VO2max is a measure of the maximum rate at which an athlete's body is ableto consume oxygen when performing a specific activity, adjusted for bodyweight.

Improving your VO2max and decreasing insulin resistance can help youprevent the dreaded metabolic diseases:

1. Diabetes2. Cardiovascular/heart disease3. Hypertension4. Obesitiy

Improving these health markers can also boost your mood, health andwellbeing.

Each set of exercises should be intensive followed by a short rest for yourmuscles to ‘catch their breath’. This rest period is further extended by

alternating the muscles used in each exercise, which is why the order you dothe 7 minute work out in is very important.

How To Do The 7-Minute Work Out

Get a timer or use one of these online and app based solutions to keep time:https://itunes.apple.com/gb/app/7-minute-workout/id650762525?mt=8http://www.7-min.com/

Here is a website with video tutorials showing how to perform each exercise.http://lifehacker.com/these-12-videos-show-the-proper-form-for-a-7-minuteful-

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1. Jumping Jacks (30secs)

Stand with your hands at your sides and your feet together. Jump up andspread your feet out as you simultaneously raise your arms above your head.

Without pausing, jump back to the starting position.

(10 seconds rest)

2. Wall Sit (30secs)

Start by standing with your legs hip-width apart approximately 2 feet from awall. Bend at your hips and knees until your thighs are parallel to the ground,press your butt and back against the wall. Hold this position for 30 seconds.Note: If you have high blood pressure or heart disease, perform a squatinstead (see exercise 6)

(10 seconds rest)

3. Push Up (30secs)

Get down on all fours with your hands slightly wider than your shoulders. Liftyour knees, your body should form a straight line from your head to yourankles. Bend your arms to lower your body until your chest nearly touches thefloor, then push back up to the starting position. If this is too difficult, rest yourknees on the floor and perform the exercise from this position.

(10 seconds rest)

4. Crunch (30secs)

Lie on the floor with your knees bent and your hands behind your head. Raiseyour head, shoulders, and rib cage up off the floor about 4 or 5 inches. Pause,then lower back down.

(10 seconds rest)

5. Step-up (30secs)

Stand facing a bench, step, or sturdy chair. Step up on the bench with yourright leg, then your left leg, so that you’re standing with both feet on thebench. Step down with your right leg, then your left leg. Repeat, alternatingwhich leg you use to step up.

(10 seconds rest)




6. Squat (30secs)

Stand with your feet slightly wider than hip-width apart. Bend at your hips andknees to lower your body down; stop when your thighs are parallel to theground. Pause for a moment, then return to standing.

(10 seconds rest)

7. Tricep dip on chair (30secs)

Sit down and place your palms on the edge of the chair. Scoot your butt offthe chair, supporting your weight with straight arms. Walk out your legs sothat your body forms a straight line from ankles to chest. That’s your startingposition. Keeping your elbows pointed toward the back of the chair, bend atyour elbows to lower your body down several inches. Then push your body upto the starting position.

(10 seconds rest)

8. Plank (30secs)

Get down on the ground on all fours, like the top of a pushup. Bend at yourelbows so that your elbows and forearms are resting on the ground. Yourelbows should be directly below your shoulders, and your hips should be inline with your ankles and shoulders. Hold this position.

(10 seconds rest)

9. Running On The Stop (30secs)

Jog in place. Raise your arms and knees higher to make the move harder.

(10 seconds rest)

10. Lunge (30secs)

Stand with your feet hip-width apart. Take a big step forward with your rightleg and lower your body until your right thigh is parallel to the ground. At the

bottom of the move, both of your knees should form right angles. Press yourbody up with your right leg. Step back with the right leg to return to the startingposition. Repeat, alternating legs.

(10 seconds rest)

11. Pushup and rotation (30secs)

Start in a pushup position. Lower your body until it nearly touches the floor. Asyou push back up, rotate the right side of your body upward as you raise yourright arm to the sky. Rotate back to return to a top pushup position. Repeat,

alternating sides. If this is too hard, perform the same move without lowering

pph the scientific 7 minute work out

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