Get used to the term “exercise snack OR micro workout”
An exercise snack is a workout that is bite size in your day. Think of that fun size snickers you give out at Halloween, it’s about 1/4 of your reg snickers bar. That’s exactly what an exercise snack is!
Now, if your workout is 1 hour, your snack is 15 minutes.
This is what you want IF you can totally fit 15 minutes into your day two to three times. Meaning in one day you do a total of 30 – 45 minutes of workout time. If that is a no go with your schedule, then adjust.
Should you go back to the hour workout?
No!
Here’s why:
Working out for one hour gives your body the message that it is under prolonged stress. This is not what you want!
You are basically telling your body “This battle is going to take a long time” Your body will then hold onto body fat, not burn body fat. This is because your body’s #1 job ALWAYS is to keep you alive. You need fat to protect your organs and stay warm, you do not need muscle to stay alive short term.
If you are thinking “but long distance runners aren’t fat” You’re right, this is because their bodies have eaten away their muscle. What you see with the distance runners is bodies that are weakened and desperately holding onto fat to survive. They are lacking core strength and typically have a lot of aches and past injuries. Check out the 2 images below.
That Olympic sprinter (top image) works hard for a very short amount of time ( :30 secs to 2 minutes) She has more defined muscle & stronger bones. Also muscle is the key to longevity!
The Olympic Distance runner (bottom image) runs for a long time (30 minutes to 3 hours) has less muscle definition, highly weakened bones and joints.
Working out Longer is not better . Working out Smarter is better:)
Your human body is designed to do well with VERY short bursts of activity and prompt rest. This is ideal in achieving better physique and overall health.
Here is what happens when you work your body for a prolonged amount of time (45 mins – 2 hours)
You are increasing your overall Stress Load ( adding to other life stressors; work, relationships, finances…)
Your body will raise levels of cortisol, nor-epinephrine and adrenaline. This will overtax your adrenals which will trigger a cascade of health problems, including:
- weight gain
- muscle loss
- fatigue
- abnormal blood pressure
- mitochondrial dysfunction (poor memory, poor respiratory, vision problems, low strength.. )
- low immune system
- sexual dysfunction
- depression
The take away here is: Do NOT work out in mod/high intensity for one hour.
If you want more movement time do this: Ease full movement for 40 – 60 mins a week. Choose yoga, walking, gardening, Tai chi … These all lower your stress load and bring adrenals & brain health into a healthy balance.
If you’re here for that tighter, stronger, leaner bod that turns back aging & gets you felling better instantly. Do this:
PICK one of the three options below
- 3 days a week do 15 minutes of vigorous exercise 2-3 times a day
- 5 days a week 15 minutes once a day
- 3 days a week 10 minutes in the AM ( before work) and 10 mins before lunch OR before dinner
Basically you are looking to hit short blocks of vigorous workout time that will build muscle and get your blood pumping ( hello better heart health AND anti aging) . Ideally you want to hit 70 minutes a week in whatever way you can do that.
ONE thing must happen to get benefits form your workouts, always. You MUST pick a plan that can stay consistent and is super duper freakin’ practical for YOUR daily life.
So.. if 5 minutes in the AM is the best you can do ( no other free time in your day) to get in some vigorous workout time, then great! Do 5 minutes up to 6 days a week (Always give your body 1-2 full rest days) Once you get that consistent see if you can add 5 minutes in somewhere else in your day.
This could mean you do 3 days a week of five minutes workout 2x a day and the rest of the week (3 more days with one rest day) you keep to the five minutes.
SO what about that hour workout we’ve all been striving for? It’s old news and it’s holding you back. Heck, where has it gotten you thus far? I’m guessing there’s some injuries, stubborn belly fat, poor sleep, overpacked schedule.. need I go on?
Most of us have struggle super hard to make that hour workout happen and when we do , we stress out the rest of our day (rushing around, cutting into valuable time with loved ones or ignoring other responsibilities)
Right now, for the sake of your health, happiness and that better body you’ve been craving- Junk the hour workout! (For more exact science check out “Science” links below)
Take out some paper and write down your days – see where you can EASILY put in short vigorous workout snacks for yourself. Seventy five minutes a week is ideal. YOUR best bet is keeping up what you can be absolutely certain you can SUSTAIN each week for at least 8 weeks.
Now – CLICK here to check out my YouTube Channel for some workout snack ideas:)
SCIENCE