What’s the minimal amount of exercise for metabolic health?

Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training

Abstract
High-intensity interval training (HIT) has been proposed as a time-efficient alternative to traditional cardiorespiratory exercise training, but is very fatiguing. In this study, we investigated the effects of a reduced-exertion HIT (REHIT) exercise intervention on insulin sensitivity and aerobic capacity. Twenty-nine healthy but sedentary young men and women were randomly assigned to the REHIT intervention (men, n = 7; women, n = 8) or a control group (men, n = 6; women, n = 8). Subjects assigned to the control groups maintained their normal sedentary lifestyle, whilst subjects in the training groups completed three exercise sessions per week for 6 weeks. The 10-min exercise sessions consisted of low-intensity cycling (60 W) and one (first session) or two (all other sessions) brief ‘all-out’ sprints (10 s in week 1, 15 s in weeks 2–3 and 20 s in the final 3 weeks). Aerobic capacity ( V˙O2peak ) and the glucose and insulin response to a 75-g glucose load (OGTT) were determined before and 3 days after the exercise program. Despite relatively low ratings of perceived exertion (RPE 13 ± 1), insulin sensitivity significantly increased by 28% in the male training group following the REHIT intervention (P < 0.05). V˙O2peak increased in the male training (+15%) and female training (+12%) groups (P < 0.01). In conclusion we show that a novel, feasible exercise intervention can improve metabolic health and aerobic capacity. REHIT may offer a genuinely time-efficient alternative to HIT and conventional cardiorespiratory exercise training for improving risk factors of T2D.

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5 comments
dearieme says December 29, 2012

“What’s the minimal amount of exercise for metabolic health?”: for whom?

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Toddy Cat says December 30, 2012

Somewhere, Dr. Bill Orban, The guy who came up with the RCAF Exercise Program (“Get Fit in 11 Minutes a Day”) is smiling, and rightfully so…

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Mangan says December 31, 2012

Wow, I remember the RCAF program well, but probably haven’t thought of it in about 4 decades. My parents followed it.

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Anonymous says December 31, 2012

The 5BX (Five Basic Exercises) Plan is an exercise program developed for the Royal Canadian Air Force (RCAF), the plan only requires 11 minutes per day to be spent on exercising.

The five exercises are:
Stretching, Sit-ups, Back extensions, Push-ups and Running in place

from http://en.wikipedia.org/wiki/5BX

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Anonymous says January 4, 2013

thanks for sharing..

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