Improve Your Metabolism in Just Two Weeks

A new study out of the Heriot-Watt University in Edinburgh, Scotland found that high-intensity exercise for brief periods of time may help reduce the risk of diabetes.

It's hardly news that exercise is good for you- we know that it can help keep weight off, build a bigger brain, improve mood and lower the risk for cancer and heart disease. But many people continue to be put off to the idea of exercise because of time constraints. This study demonstrates- as this newsletter has argued for years- you don't have to spend an hour in the gym or on the track in order to get the significant health benefits that exercise has to offer.

In the study, published in the journal BMC Endocrine Disorders, researchers had young healthy male volunteers use exercise bikes to perform quick, rigorous 30 second sprints. Over the course of two weeks, the subjects performed 30 of these sprints (about 2 or 3 a day) for a grand total of 15 minutes total exercise.

You read that right- fifteen minutes. Over the course of two weeks.

The researchers found that this low-volume high-intensity training substantially improved both insulin action and blood sugar control.

"Doing a few intense muscle exercises, each lasting only about 30 seconds each, dramatically improves your metabolism in just two weeks", said James Timmons, a professor at the University and one of the researchers.

We've argued for the benefits of short, high-intensity training for years now. The Xiser is a great way to get this kind of training, right in your home, and as little as 4 minutes of intense exercise on that nifty machine provides significant benefits. Studies have shown that interval training- which is the kind of high-intensity, short burst training used in this current study- improves cardiovascular fitness and is an effective way to burn fat. This study shows that this same kind of exercise may be an effective weapon in the fight against diabetes.

This is an important study because it helps make the case that there's a lot you can actually accomplish for your health in very little time- that is, if you train smart. While walking 30 minutes a day is terrific, and weight training and spin class and all the other terrific ways to exercise the body still have their place, it's nice to know that you can still get a lot accomplished even if all you have to work out is a few minutes a day.

"This (short burst, high-intensity) approach (to exercise) may help people to lead a healthier life, improve the future health of the population, and save (millions of dollars) simply by making it easier for people to find the time to exercise", said Professor Timmons.