7 Minutes, Is it enough?
A lot of people often ask me what is the benefit of only doing 7 minutes worth of exercise and will it really make any difference to my health or level of fitness or is it just another fitness gimmick.
Well, to answer all of these questions and more you have to understand the physiology and psychology behind what we are trying to achieve.
Firstly any amount of exercises is better than no exercise. The 7 Hills Fitness, all 7 challenge calorie burner workouts are specifically designed to burn the maximum amount of calories in a shortest space of time by using compound movements and targeting large muscle groups. If completed at the maximum level a person could burn up to 120-150 kcal in those 7 minutes. Now that isn’t a huge amount of calories when you consider an hours worth of kettle training can burn 900 kcal, an hour time trial bike riding can burn up to 1000 kcal an hour. But we don’t have an hour, time his precious and with that time we need to maximise what we can achieve. So by adopting the no rest, high intensity interval training we burn the maximum amount of calories in the minimum amount of time.
But, it is not just all about burning calories, HIIT exercise is scientifically proven to; reduce stress, increase your serotonin levels improving mental clarity, increasing endorphins making you feel happier, improve cardiovascular endurance, improve anaerobic threshold, the list could go on and on but most of all its fun! And if a calorie deficit is your goal, you continue to burn calories up to 8 hours after a HIIT session as your body repairs and rebuilds your muscle fibres, you certainly do not get that with jogging.
The psychology is equally as important. For someone who has a hap hazard approach to exercise or doesn’t exercise at all ,the idea of dedicating only a small fraction of your day to make improvements is a very enticing prospect. Once started the sense of achievement and excitement about the journey to a fitter healthier you can spur that person on to improve other aspects in their daily life; improve their diet, improve their social or mental health and start achieving the goals they have always wanted. A little commitment to self improvement can create a avalanche or positive changes.
Its also not just for the people at the start of their fitness journey. Elite athletes can also benefit from only 7 minutes of HIIT exercise. As well as the above mentioned these versatile work outs can allow elite performers to prepare themselves for a longer workout, target specific muscle groups to create overload and be incorporated into any other workout. It doesn’t have to stick at 7 minutes. A lot of our members work in 7 minutes rounds. Complete the workout have a short break and repeat again as many times as you want, this approach will create overload in the muscles and make a massive difference to endurance strength and power.
So is it a gimmick ? Certainly not. With over 8000 people viewing the all 7 challenge on Facebook , a number increasing week by week, and 100’s of success stories, the all 7 challenge can definitely make a positive difference to your health and fitness. It is only 7 minutes, what do you have to lose?