One Minute of Exercise Per Day Is All You Need, Say Researchers
Brief bursts of intense exercise give the same health benefits as a long moderate workout.
There are many demands on our time. And even though we know we should do it, it is often very hard to stick to a consistent exercise routine. But not having enough time may no longer be a viable excuse. Just 1 minute of very intense exercise can give you the same health benefits as 45 minutes of moderate working out. That’s the conclusion drawn by researchers at McMaster University in Canada.
”This is a very time-efficient workout strategy," says the author of the study, professor Martin Gabala. "Brief bursts of intense exercise are remarkably effective."
The study involved 27 out-of-shape men who performed three weekly sessions of either intense or moderate training for 12 weeks, while some of them were in a non-exercising control group. The scientists examined key health indicators such as cardiorespiratory fitness and insulin sensitivity (which speaks to how the blood sugar is regulated by the body).
After the 12 weeks, results were remarkably similar between the group involved in intense “all-out” cycle sprints and those who cycled at a moderate pace, even though the moderate group involved five times as much exercise and time.
The sprinters first warmed up for 2 minutes, then went through a few intervals of pedaling as hard as they could for 20 seconds, followed by 2 minutes of slower riding.
”Most people cite 'lack of time' as the main reason for not being active," pointed out Gibala, who has been studying interval training for over a decade. "Our study shows that an interval-based approach can be more efficient - you can get health and fitness benefits comparable to the traditional approach, in less time."
He says that “the basic principles apply to many forms of exercise.” You can climb a few flights of stairs on your lunch break and get quick and significant health benefits. Of course, use some common sense. Intense training may not be suitable for everyone’s physical condition (especially if you have heart trouble).
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Civil discourse has fallen to an all time low.
The question that the American populace needs to ask itself now is: how do we fix it?
Discursive fundamentals need to be taught to preserve free expression
In their findings the authors state:
upholding First Amendment ideals.
Talking politics at Thanksgiving dinner
- Progressive Activists: younger, highly engaged, secular, cosmopolitan, angry.
- Traditional Liberals: older, retired, open to compromise, rational, cautious.
- Passive Liberals: unhappy, insecure, distrustful, disillusioned.
- Politically Disengaged: young, low income, distrustful, detached, patriotic, conspiratorial
- Moderates: engaged, civic-minded, middle-of-the-road, pessimistic, Protestant.
- Traditional Conservatives: religious, middle class, patriotic, moralistic.
- Devoted Conservatives: white, retired, highly engaged, uncompromising,
It's interesting to note the authors found that:
"Tribe membership shows strong reliability in predicting views across different political topics."
Here are some statistics on differing viewpoints according to political party:
- 51% of staunch liberals say it's "morally acceptable" to punch Nazis.
- 53% of Republicans favor stripping U.S. citizenship from people who burn the American flag.
- 65% of Republicans say NFL players should be fired if they refuse to stand for the anthem.
- 58% of Democrats say employers should punish employees for offensive Facebook posts.
- 47% of Republicans favor bans on building new mosques.
Here are some guidelines for civic discourse that might come in handy:
- Practice inclusion and listen to who you're speaking to.
Civic discourse in the divisive age
dangerously tribal, fueled by a culture of outrage and taking offense. For the combatants,
the other side can no longer be tolerated, and no price is too high to defeat them.
These tensions are poisoning personal relationships, consuming our politics and
putting our democracy in peril.
Once a country has become tribalized, debates about contested issues from
immigration and trade to economic management, climate change and national security,
become shaped by larger tribal identities. Policy debate gives way to tribal conflicts.
Polarization and tribalism are self-reinforcing and will likely continue to accelerate.
The work of rebuilding our fragmented society needs to start now. It extends from
re-connecting people across the lines of division in local communities all the way to
building a renewed sense of national identity: a bigger story of us."
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