If you don’t have a lot of time to exercise during the day, you might want to learn about this new study from Institute for Health & Sport at Victoria University in Melbourne, Australia. The study claims two minutes of vigorous exercise is just as effective as a 30-minute workout and was published in the American Journal of Physiology — Regulatory, Integrative and Comparative Physiology.

A Small Study

This small study says only two minutes of vigorous exercise has the same effect 30 minutes of continuous moderate intensity aerobic exercise. It supports the concept of intense, short workout bursts. However, it does not replace regular types of exercise.

This type of sprint exercise might be best used as ‘icing on the cake’ in addition to other regular forms of exercise, since the difficulty of the sprint exercise used in this study should not be underestimated,” says study lead author Adam Trewin, a researcher at the Institute for Health & Sport at Victoria University.

For many people, this might not be enjoyable and/or tolerable to perform regularly,” he added.

Mitochondria Response

Researchers had participants perform three types of workouts on a stationary bike, including five four-minute cycling intervals done at “75% peak effort” and 30 minutes of continuous training at a “moderate” pace. They observed the mitochondria response in the participants’ thigh muscles to see whether the responses changed in light of the workouts. Short bursts of exercise reportedly have the same effect as longer exercise sessions.

Your body needs to experience a certain amount of stress from doing exercise to achieve beneficial adaptations for health,” Trewin explained. “It appears that this can be achieved either by performing exercise for a sufficient duration or at a sufficient intensity.”

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