Because we have so many responsibilities every day, we often find that we don't have time for self-care activities like going to the gym. When you think about how much of your day is taken up by things like your job, school, and the needs of your family, as well as things like shopping for food and cooking, it may seem impossible to find time to work out.
But science has shown us that any amount of physical activity is better than none. A small amount of exercise, even if it's only for a few minutes, can be good for your health in a lot of ways. There are a lot of benefits of a 15-minute workout. Keep reading to learn more about the 15-minute workout.
Benefits Of A 15-Minute Workout
1. Sharper Brain
Everything in the body is linked, and exercise is good for our brains just as much as it is for our muscles. In a study that was published in the journal Neuropsychologia, it was found that just riding a stationary bike for 10 to 15 minutes improved cognitive performance by 14%.
In another study, published in Proceedings of the National Academy of Sciences, a group of college students was asked to go for a short walk or do some other light exercise for about 10 minutes. After going for a walk, the students did much better on a memory test, and their brains showed more connections between the parts of the brain that store and recall memories. After going for a walk, people could better tell the difference between different memories.
2. Live Longer
Physical activity, even if you only do it for 15 minutes a day, has been shown to make you live longer. Scientists from the European Society of Cardiology looked at study participants for 12 years and found that those who exercised at a low level (the equivalent of a 15-minute brisk walk) were 22 percent less likely to die during the study period than those who didn't exercise at all.
This was found because people who worked out at a low level were the same as people who walked quickly for 15 minutes. And people who exercised at a medium to high level had a 28% and 35% lower chance of dying, respectively.
3. Burn Calories
HIIT workouts or a 15-minute workout, which typically run anywhere from four to fifteen minutes, can also help you burn more calories in a shorter amount of time than other types of workouts. In a study published in Medicine & Science in Sports & Exercise, researchers found that men who performed 13 minutes of HIIT burned more calories per minute and raised their VO2 max by 12.5 percent higher than those who performed 40 minutes of steady-state cardio. More rewards in half the allotted time? Certainly. Thank you.
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4. Improves Cardiovascular Fitness
Unless you have a desk that turns into a treadmill or your job requires you to be on your feet, you probably aren't getting a lot of cardiovascular activity for most of the day. Even if you only do aerobic exercises or circuits for a short time, you can get your heart rate up by doing them quickly and hard. When you do this several times throughout the day, your heart gets a lot of benefits that add up. Therefore, 15-minute workout benefits are important to be acknowledged.
5. Strengthen Muscle
Choose a few exercises that engage many different muscle groups at once if you have a limited amount of time or if you can't make it to the gym. The next step is determining how many repetitions you will perform for each set. You might also opt for a timed circuit that consists of two to three sets of exercises that last between 45 and 60 seconds each. You might also try moving more slowly to build more muscle tension. Both of these approaches can significantly contribute to your total strength gains.
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6. Improves Adherence
When you think of something as fun and rewarding instead of dreaded and unpleasant, your brain notes it. "Mini-session" workouts are much easier to stick with at different times throughout the day. It is especially true for people who haven't worked out. Instead of doing one long workout that lasts between 45 and 60 minutes, try doing shorter and 15-minute workouts more often.
You will be more committed to fitness if you keep a general interest in short workouts and do them regularly or get excited about them. As you do the mini-session workouts, your body will be filled with "feel-good" endorphins, making you feel happy and giving you energy. You should never underestimate the 15-minute workout benefits. Because it makes you feel good, you will be more likely to work out the next day and the day after until it becomes part of your normal routine. You will have kept your promise to exercise up to this point.
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7. Improves Flexibility
Let's be honest. The majority of the day is spent sedentary in our culture. Adults and children spend the average time sitting at a desk between six and 10 hours a day. After we have finished our meals while seated on a chair, we go to the sofa so that we can watch television or visit with our loved ones. A 15-minute workout will help you with your flexibility.
Quickie workouts or 15-minute workouts are great because they tend to be simple and easy to do. Most of the time, you don't even need any equipment, and the exercises are the same ones you've been doing for years. And if you're willing to work hard, you can really make a difference in how fit you are.
Still, if you're tired, a 15-minute walk outside can help you feel less stressed and clear your mind, so it's always a good idea to move, even if it doesn't involve sweating buckets or burning muscles. To get the benefits of a daily workout, you don't have to work out for an hour straight every day.
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