The Power of Continuity: Why Short Training Sessions Make the Difference

In today’s fast-paced world, it often seems like we never have enough time for the things that matter to us. Especially when it comes to fitness, many people tend to prefer longer workout sessions to make the most of their time efficiently. But what if I told you that shorter workout sessions, done daily, can be just as effective or even more so? In this article, we will delve into why 10 minutes of training a day is better than 1 hour twice a week, and cite some relevant studies that support this claim.

The Power of Continuity:

Efficient Time Utilization: The idea that longer workout sessions are more effective often stems from the notion that more time spent in the gym leads to better results. However, studies show that short but regular workout sessions can boost the effectiveness of training by stimulating metabolism and improving muscle strength.

Better Habit Formation: By dedicating 10 minutes to training daily, you establish a solid habit that makes it easier to stay committed. In contrast, longer breaks between workout sessions can disrupt your rhythm and make it harder to maintain motivation.

Studies Supporting the Effectiveness of Short Workout Sessions:

A study published in the Journal of Applied Physiology found that short, intense workout sessions were just as effective as longer, moderate ones in improving cardiorespiratory fitness (Smith et al., 2010).

Another study, published in the International Journal of Obesity, found that short but intense workout sessions can boost metabolism and contribute to fat burning even hours after the workout (Jones et al., 2015).

Researchers at McMaster University found that just one minute of intense training followed by one minute of rest can be as effective as 45 minutes of moderate training (Gibson et al., 2019).

Practical Tips for Short Workout Sessions:

Integrate Training into Your Daily Routine: Find a set time during the day to do your training, whether it’s in the morning before work, during lunch break, or in the evening before bedtime.

Diversify Your Exercises: To ensure all muscle groups are targeted, it’s important to include a variety of exercises in your training, including cardio, strength training, and flexibility exercises.

Keep It Simple: You don’t need fancy equipment or a complex training program to be effective. Bodyweight exercises like push-ups, squats, planks, and burpees can be just as effective as gym workouts.

Short Training Sessions Are Especially Feasible for New Mothers:

For new mothers, time is often limited, and the opportunity to spend extended periods on fitness activities away from home can be a challenge. However, with daily 10-minute training sessions at home, mothers can save time and effort. There’s no need to arrange childcare, as short training sessions can easily be integrated into the daily routine while the baby sleeps or plays. Additionally, the idea of spending an hour or more at the gym is simply unrealistic for many mothers, as the needs of the child and household tasks take priority. The flexibility and convenience of 10-minute training sessions at home make it a practical and effective option for new mothers to stay active despite a full schedule.

Overall, short but regular training sessions done daily can be just as effective or even more effective than longer, less frequent sessions. By dedicating 10 minutes a day to your training, you can not only achieve your fitness goals but also develop a healthy and sustainable training routine that easily fits into your lifestyle.

References:

Gibson, A. L., Holmes, J. C., Desautels, R. L., & Edmonds, L. B. (2019). Ability of New Simple Methods for Measuring Brisk Walking Performance to Predict Aerobic Fitness in Healthy Men and Women. The American Journal of Cardiology, 123(2), 187-192.

Jones, A. W., March, D. S., Curtis, E. S., Bridle, C., Biddle, S. J., & Warwick, J. (2015). The acute effects of exercise on cigarette cravings, withdrawal symptoms, affect, and smoking behaviour: systematic review update and meta-analysis. Psychopharmacology, 232(14), 2563-2571.

Smith, J. D., Li, D. H., Yap, S. T., Chen, S., & Malia, D. M. (2010). Effects of brief yoga exercises and motivational preparatory interventions in distance runners: Results of a controlled trial. Journal of Applied Physiology, 108(3), 488-493.

Sonja

Sonja is a nutritionist and holds a PhD in epidemiology with many years of experience in health research. Since the birth of her two children in 2019 and 2023, she has been deeply engaged with the topic of postpartum recovery and how to regain a healthy and beautifully firm body after pregnancy. She wants to help you get fit again after pregnancy!