The "Spark" You Need To Get Heart Healthy
Only 22 percent of Americans get enough exercise to derive health benefits from their workouts. Why do so few Americans exercise regularly enough to develop and maintain fitness?
The No. 1 reason Americans cite for not exercising is a "perceived lack of time." A 30-minute exercise session, for example, may require more than an hour when you include travel time to a health club, changing into workout clothes, showering and changing again. Even if you exercise from home, most people assume that "aerobic" exercise must work up a sweat and require a shower. Well, there's good news for if you can't set aside that much time for exercise.
Several studies published in the last 10 years have shown that several shorter daily workout sessions, lasting 10 minutes each, can significantly increase your fitness level, reduce your heart-disease risk and help you lose weight or maintain your current weight.
In a study performed at UVa, women were asked to increase their physical activity by incorporating 10 to 15 short, 10-minute exercise routines throughout the week. These activities mostly involved brisk walking along with some flexibility exercises and resistance exercises, such as the use of hand weights. Women in the study were also encouraged to consume more fiber-rich foods.
After just three weeks, the women had improved their cardiovascular fitness levels, as measured by how fast they could walk one mile. They also improved their muscular endurance and flexibility and reduced their cholesterol levels.
All of the 10-minute routines can be performed in regular clothing and don't produce a sweat. That means the "spark" approach to fitness may be an attractive option for the millions of Americans who believe they cannot set aside bigger chunks of time to exercise. Almost everyone can find some time in their day to get in a couple 10-minute "sparks."
Click here to download your own Spark 10-Minute Combo sample workout.