It seems like a kind of outrageous infomercial claims — get fitter and more healthy from as little as one minute of train. However On this case, the assertion isn’t too good to be true. There’s now a powerful physique of analysis displaying that even exercises of 10 minutes or much less can produce actual and significant outcomes, says Jenna Gillen, an train physiologist on the College of Toronto. Gillen’s work has proven that even a one-minute bout of train, performed proper, can enhance your health and well being.
Fitness
Super short workouts can be surprisingly effective
After all there’s a caveat: to get outcomes from such quick exercises, you must be prepared to push your self laborious, Gillen says. Quite a few research have proven that intense interval coaching protocols can get outcomes from comparatively quick exercises. Gillen and her colleagues at McMaster College needed to know simply how quick that exercise might be.
The reply, from a research they did in 2016 was: one minute of intense train in a exercise lasting 10 minutes complete (together with the nice and cozy up and funky down), 3 times per week.
Gillen’s group randomly assigned individuals to 3 teams. One pedaled an train bike at a reasonable degree of effort for 45 minutes, 3 times per week. A second group did thrice weekly the 10-minute exercises that included three segments of 20 seconds of all-out dash biking, for a complete of 1 high-intensity minute every exercise. (The remainder of the time was simple spinning.) A 3rd group served as a management and did nothing.
After 12 weeks, each train teams had improved their insulin resistance and in addition elevated their health (as measured by their capability to make use of oxygen throughout train) by about 19 p.c. The positive factors had been related between the teams, despite the fact that the group doing quick exercises with excessive depth intervals had spent solely about 22 p.c as a lot exercising because the group doing conventional longer exercises.
Equally, a 2020 research by researchers on the College Hospital Erlangen in Germany put 65 sedentary, overweight volunteers on an train program consisting of warming up on an train bike for 2 minutes, then doing 5 one-minute bouts at 80 to 95 p.c of their most coronary heart price, with one-minute simple pedaling restoration intervals in between. With the three-minute settle down, the overall exercise time was 14 minutes, and these exercises had been carried out twice per week for 12 weeks. Contributors on this easy 28-minute-per-week program improved their VO2max scores (a measure of cardiovascular health), they usually additionally decreased their blood strain and waist circumferences.
The enhancements in cardiorespiratory health seen in these research is a powerful predictor of decreased morbidity and mortality threat, and are particularly vital for individuals susceptible to creating diabetes, or different metabolic circumstances, says Louise de Lannoy, an train physiologist at Kids’s Hospital of Jap Ontario Analysis Institute.
Nonetheless, the depth required to attain the advantages of quick exercises does take some gusto.
“Particularly for somebody who’s been sedentary, getting as much as that maximal effort might be very difficult,” de Lannoy says. This degree of depth feels all out — you’re going as laborious as you probably can. “However it additionally might be enjoyable. It’s fast, little little bit of ache, you get a relaxation and do it once more,” de Lannoy says.
One other 2020 research confirmed that some individuals do discover these laborious interval train applications satisfying sufficient to proceed. Train scientist Matthew Stork of the College of British Columbia and his colleagues introduced a gaggle of beforehand sedentary adults into the lab to do quick exercises with excessive depth one-minute intervals on an train bike. Contributors reported that the excessive depth bouts had been laborious, however a few of them loved them sufficient that they continued to do them after the research.
“I’ve tried these exercises myself and it takes lots of self-coaching your self to rise up to 90 p.c of your max,” de Lannoy says. That mentioned, when you do a exercise with repeated laborious intervals and a brief relaxation interval, they’re prone to get tougher as you go, so even when your first interval is just 60 p.c of your max, by the third or fourth one you is perhaps nearer to 90 p.c, she says. Should you don’t have an train bike, briskly climbing some stairs is one other good approach to get your coronary heart price up rapidly.
“A superb rule of thumb is to construct over time,” de Lannoy says. “You would possibly begin at 60 to 70 p.c of your coronary heart price max, and attempt to improve that over time and construct towards 90 p.c.”
Quick exercises can construct muscle
Cardio exercises aren’t the one ones going shorter. Research additionally present that you would be able to make huge power positive factors from transient resistance coaching exercises.
A 2019 research printed within the journal Drugs & Science in Sports activities & Train investigated the correlation between the variety of units of workout routines carried out and power positive factors.
Contributors within the research did an identical routine of seven strength-training workout routines, 3 times per week. One group did 5 units of the train every session, one other group did three units, and the third group did solely a single set of workout routines per exercise. By the top of the eight-week program, all teams had achieved related enhancements in muscle power and endurance. Doing three or 5 units per exercise elevated the period of time individuals had been exercising, but it surely didn’t end in greater positive factors. (The group that did the longer exercises did increase will increase in muscle dimension in thigh muscle tissues and elbow flexors, nonetheless.)
There’s typically skepticism across the thought of quick exercises, as a result of they’ve been portrayed as gimmicky, says James Steele, affiliate professor of sport and train science at Solent College in England and principal investigator on the London-based UKActive Analysis Institute. However he says that when you’re aiming to get stronger, you don’t essentially must spend a number of time within the gymnasium or do lots of reps. As an alternative, what’s vital is doing the train till you attain “momentary muscular failure” — the purpose at which you’ll be able to’t full one other rep. Steele was a part of a analysis group that printed evidence-based resistance coaching suggestions calling for a single set of eight to 12 repetitions to momentary muscular failure.
The Dutch firm Fit20 runs franchise health studios focusing on this “minimal efficient dose” strategy to exercises. It has an information set of virtually 15,000 individuals who had participated of their program over a seven-year interval, and Steele’s group not too long ago used it to mannequin individuals’s power development over time. The group discovered that Fit20 members had been making substantial power positive factors (on the order of 30 to 50 p.c positive factors over the primary 12 months), regardless of doing a minimal quantity of coaching: a single set of 4 to 6 repetitions of six workout routines, as soon as per week.
The research reveals that you would be able to make significant enhancements in your muscle power in only one quick exercise per week, however Steele says he recommends that individuals intention for twice per week in order that in the event that they miss a session, they continue to be on observe.
The minimal efficient dose strategy isn’t only for common of us. Research performed by Patroklos Androulakis-Korakakis, a researcher at Solent College and a coach at StrongerByScience.com, a program providing science-backed power coaching, present that it really works for extremely educated athletes, too. He carried out research on critical powerlifters and located that additionally they make substantial power positive factors whereas following a minimal efficient dose plan.
Remarkably, the powerlifters in Androulakis-Korakakis’s research who educated with at minimal dose strategy ended up experiencing little or no soreness. “They’d very low soreness scores, one or much less on a scale of 1 to 5,” he says.
Androulakis-Korakakis says his analysis means that “Hey, you possibly can be doing a lot lower than you’re presently doing and see nice outcomes.” A minimalist strategy won’t give the very best outcomes, but it surely offers much more bang for the buck, particularly when you think about the trade-offs of time and restoration, he says.
Turning to shorter exercises is not only a approach to save time. It additionally may also help you proceed to make health positive factors even when life will get in the way in which.
“Let’s say you’ve exams arising or your job is selecting up and also you solely have a few hours per week” to train, Androulakis-Korakakis says. As an alternative of feeling like your power and muscle mass will endure, turning to a minimal dose strategy may also help you proceed constructing your health.
“It’s laborious to argue that you simply don’t have 10 or quarter-hour that you will discover. That’s simply not checking your e-mail another time or getting off social media,” de Lannoy says.
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Think about your fitness goals, must-have features, and preferred workouts to hone in on the type of bike that’s work for you. “Check out reviews, comparison shop, read the details, and consider test-driving your bike in person—at a shop, a showroom, or a friend’s place—before purchasing,” Schneider suggests. You could also think about the bikes you’ve liked at different studios and gyms, and jot down some pros and cons of each, Natalie Qayed, a NASM-certified personal trainer and master instructor at Cycle Haus Nashville, tells SELF.
Size
“If you’re someone like me who lives in an upstairs dwelling, then size, weight, and ease of moving the bike is important,” Fu tells SELF. “Some bikes have large monitors that can make the bike [heavy and] difficult to move.” And if you’re tight on space, be sure to check the bike’s dimensions before you buy to make sure it’ll fit in your room. Schneider says to account for any moving parts and appendages, such as handlebars, and ensure there’s enough clearance between you and your ceiling (especially if you’re using dumbbells or standing while cycling).
Comfort
There’s nothing worse than splurging on a quality exercise bike, only to realize the seat feels like a wooden plank or the handlebars are stuck in an awkward position. So make sure to consider the bike’s design. Some models offer adjustable handlebars and seats, allowing you to customize the fit for your body and encourage proper form. This feature is particularly beneficial if multiple people will be using the bike.
Noise level
When shopping for an exercise bike, noise level is an important factor to consider, especially if you live in an apartment or share walls with neighbors. According to Schneider, bikes with chains tend to be significantly noisier than ones that use belts to spin the wheels. Bikes with magnetic resistance mechanisms are also quieter to use.
Technology and programming
When choosing a bike, consider features like the type and size of screen (say, an HD touchscreen versus an LED panel), tilt or pivot options that allow you to use the display for off-bike cross-training workouts, and auto-adjusting resistance capabilities during trainer-led classes. Some questions to ask yourself: Do you prefer a bike with built-in programming, or are you fine with streaming workouts through your own device? Do you want to track your metrics, such as heart rate or calories burned, in real time or post workout? These preferences can help narrow down your options.
Accessories
Think about the little things that can make your workouts more enjoyable and efficient, like consoles, tablet holders, and water bottle cages. You might also want to look for features like dumbbells or weight bars (and spots to stow them on the bike) if you plan to incorporate strength training into your cycling practice.
Price and value
You can definitely find a less expensive, no-frills bike that’ll help you get your workouts in, but a bike with a sturdy design or high-end add-ons will likely cost more. “You get what you pay for,” Qayed says. She cautions to be wary of cheaper bikes that appear to have tons of features and tech. “As with most fitness machines, if the price seems too good to be true, it probably is.”
Types of exercise bikes
Looking for a road-style bike, a low-impact recumbent bike, or an air bike for those HIIT workouts you’ve been wanting to try? If you’re a newbie and that all sounds like gibberish to you, don’t worry—you’re not alone. To help paint a clearer picture, here’s a breakdown of the different types of exercise bikes.
Indoor cycling bikes (aka spin bikes)
Want that studio-class intensity? “Spin bikes are my go-to for an immersive group fitness experience,” says Hayes. “They’re built for both speed work and choreography.” The handles are out in front, causing you to lean forward as you pedal, similar to the position you’d have on a road bike. Fu says you can usually adjust the bike’s height, seat, and handlebars to fit your frame. And “most spin bikes offer a wide range of resistance to make the ride as easy or difficult as the rider wants,” she says.
“Upright bikes are similar to spin bikes, but are higher from the ground and have wider seat cushioning,” says Fu, noting that they are generally larger and mostly at gyms. The bike is designed in such a way that you essentially sit upright (hence the name) with the pedals directly under you. The handlebars are generally closer to your frame, which keeps you vertical, as opposed to leaning forward. The closer handle position also makes it more compact than other bike options.
With a reclined seat and backrest, recumbent bikes let you pedal in a supportive position that’s easy on your joints and lower back. The seat itself is also lower to the ground, which makes it easier to get in and out of, says Fu. As Dr. Clayborne mentioned above, these bikes are ideal for anyone with past knee or hip injuries, or for older adults looking for a low-impact option.
Air bikes (aka fan bikes)
“Air bikes are the powerhouses of the bunch,” says Hayes. Designed with moving arms and a large fan that creates resistance as you pedal, the bike provides an intense full-body workout. The harder and faster you go, the more challenging the ride will be. “They’re brutal, but effective for conditioning work,” he says.
If you’re short on space, these bikes are designed to fold up for easy storage when not in use. While they might not have all the high-tech features of larger bikes, they still offer “a high quality workout without sacrificing living space,” says Hayes.
How we test exercise bikes
To give you top-notch recommendations, our team of testers put each bike through a series of rigorous tests to see how well they perform and hold up over time. Below are a few categories we focus on, but for the extensive list, check out our full fitness methodology.
When you’re investing in a piece of fitness equipment, you want it to last. Our testers ride these bikes at all different levels, making sure they can handle daily use, different body types, and even some environmental extremes (heat, dust, humidity). Does it wobble or feel solid under pressure? We’ve got the answers to keep your rides steady and worry-free.
This stands for adjustability, customizability and ergonomics—all factors that we consider to make sure the bike fits you, not the other way around. We check things like whether the bike adjusts to accommodate different heights, if the seat is comfortable for long rides, and whether the controls are easy to reach and tweak.
If you’re tight on space, you’ll want to know how much room the bike takes up and how easy it is to move around. We look at dimensions, foldability, and whether it’s portable enough to shift across different floors.
Fancy features hold a lot of weight, but only if they’re easy to use. We test the bike’s tech—like Bluetooth connectivity, touchscreen displays, and integrated apps—to see if they enhance your workout or just add frustration. Our goal? To help you focus on your ride, not on troubleshooting your tech.
FAQs
What exercise bike is best?
The answer really depends on your individual needs, such as whether you’re after a low-impact ride (like the NordicTrack R35 Recumbent) or top-tier programming with expert instructors (looking at you, Peloton Bike+) Your height, weight, age, health, and even any past injuries all come into play when choosing a bike, as do your fitness goals (like building muscle, increasing endurance, or just staying active).
Is 30 minutes a day on an exercise bike enough?
“Most heart health guidelines suggest 30 minutes, five times per week to help maintain a healthy cardiovascular system, but it also depends on your goals and the style of training,” Dr. Clayborne tells SELF. For example, if you’re hoping to build stamina, you may want to increase your workout time or resistance. Or, if you have health conditions like diabetes or cardiovascular disease, you should consult your physician or physical therapist before beginning cycling, he says. “It’s important to gradually work up to 30 minutes if you’re starting from scratch,” he advises.
What type of bike is best for exercise?
Take into account your overall health, what features matter to you the most, and what you’re trying to achieve to help inform what’s right for you. Are you looking for your bike to help with cardio fitness, strength, or recovery? Different bikes suit different needs.
How much do exercise bikes cost?
Exercise bikes can range widely in price, depending on features like tech, build quality, and resistance options. In this roundup alone, you’ll see bikes priced anywhere from $300 to $2,000. The good news? There’s plenty of options that offer great value at a lower price point.
Related:
In the weight room of a gym located in the Moratalaz neighborhood in Madrid, three women and one man, all between 60 and 70 years old, chat while resting between sets of exercise. “We need to start thinking about Christmas dinner. We should start making reservations. We could go to the restaurant we went to last year,” says one of the women. “I can call now if you want and make a reservation,” the man responds, taking out his smartphone from his pocket. “Make a reservation for at least 25 people,” adds another person present.
That same day, in the afternoon, 350 kilometers away, in a municipal gym in a town in the l’Horta Sud region of Valencia, Yedri Martín, 64, attends her pilates and functional training classes. She is accompanied by a group of friends she has made between classes. They call themselves “the warriors”. “At first, we were just acquaintances from the town, but now we are great friends. So much so that we have even included our partners, who are delighted with how much fun we have,” she says. The gym classes have led to many other activities enjoyed together: hiking routes, popular races, meals and dinners, Latin dance classes, trips…
The “warriors”, as the group at Yedri Martin’s gym calls themselves
Juan Luis Muñoz, fitness coordinator at the Body Factory gym in Tres Cantos (Madrid), observes this reality every day during his work. He does so especially in the mornings, the time slot when more seniors attend, “especially in large sports centers, which tend to be quite crowded in the afternoons.” Additionally, during the mornings, as he points out, there are more activities specifically designed for this demographic: classes for a healthy back, maintenance gymnastics, aquafitness…
“I believe that beyond the health goal – aging actively, maintaining muscle mass, flexibility, etc. – among older people there is indeed a significant component of socialization, of interacting not only with people their age but also with younger people. There are older individuals who are very lonely and who find in the gym a way to socialize while doing something they understand is good for them,” reflects Muñoz.
Exercise against loneliness
According to 2021 data from the INE’s Population and Housing Census, in Spain there are more than two million households consisting of a single person over 65 years old. 70% of these households (over 1.4 million) are formed by a woman. And according to the results of the Barometer of Unwanted Loneliness in Spain 2024, 14.5% of the population between 64 and 75 years old experiences unwanted loneliness, a percentage that rises to 20% in the group of people over 75 years old; and is higher in both cases among women.
Unwanted loneliness among this population group, as pointed out by Esther Camacho, coordinator of the Working Group for the Promotion of Good Treatment towards Older People at the Official College of Psychologists of Madrid, is “one of the most significant social challenges” facing Western countries, including the United States, due to the consequences that this involuntary isolation has on the population. Not surprisingly, loneliness is directly linked to an increased risk of emotional, cognitive, and physical deterioration. “An active social life prevents the development of dementia and reduces the risk of depression and anxiety, which are very common issues in this population. Additionally, it also reduces the risk of falling into addictions, both substances and gambling; and of suffering from frailty, sarcopenia, and certain chronic diseases,” she points out.
An active social life prevents the development of dementia and reduces the risk of depression and anxiety”
The psychologist explains that social relationships and sense of belonging are affected by aging, as there is a disruption of roles due to retirement and/or the loss of loved ones. In this sense, Esther Camacho believes that gyms can be a space – as good as dance classes or any other activity involving social interactions – to feel part of something again and connected to the world. “Activities like these allow people to meet others with similar ideas, of the same and different ages; and these relationships create community, a sense of group, increase overall well-being, and help maintain the person’s identity and combat unwanted loneliness,” she explains.
This idea is shared by Dr. Ángel Durántez, a pioneer at the national level in promoting Proactive Preventive Medicine and Medicine for Healthy Aging. In his opinion, social relationships are as necessary for healthy aging as physical activity, so being able to develop both aspects in the same place is ideal. “It’s not the same to socialize at the bingo hall as it is at the gym. And it’s also not the same to go hiking alone as it is in a group,” asserts the expert, highlighting that socialization and sports positively reinforce each other: “Socializing at the gym improves adherence to physical activity, and we also know that exercising enhances the desire to communicate with others.”
Socializing at the gym improves adherence to physical activity”
A reflection seconded by Esther Camacho, who believes that socialization is a “strong motivator” for maintaining a commitment to exercise. “Many older people who might not feel motivated to exercise on their own find in these activities that community and that support that motivates them to continue even if it rains or snows. That sense of belonging is crucial for human beings, and the emotional support you get in these groups creates a virtuous circle that encourages exercise,” she argues.
Yedri Martin confirms this from experience, acknowledging that what motivates her the most to go to the gym every day is knowing that she will meet her group of friends. “Once there, I forget about any problems I may have and just focus on having a good time: we talk, laugh, and, of course, exercise, which helps us stay in good physical shape,” she concludes.
Oct 31, 2024 12:26 PM IST
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