1 min of exercise may be enough – the secret of less is more

May 8th, 2016 in Blog

Did you know that the latest studies are showing that shorter, more intense work outs are actually better for you?

I’m going to tell you about 2 exercise workouts that are very short. One is 7 minutes and my favorite involves 1 minute of intense activity and then I’m going to tell you about the work out which I do.

But then I’m going to talk to you about the real point of all of this — we’ve been told all our lives to be more and do more so that we could have more. But scientists are showing that doing exercise the way most people do it can actually be harmful and that less is more. And when we have balance (intensity intervals balanced with rest intervals) we have greater health and better results.

I keep on finding that this is so true in every area of our lives. Doing more is not the answer. Balance is the answer. The combination of intensity and rest is the answer.

When you discover those secrets, all areas of your life fall into place. And your physical body is the perfect reflection of that.

Isn’t that wonderful news? We really don’t have to work as hard as we’ve been told. Doing less actually gets us more!

What I love that’s happened in the last few years is how scientists are discovering that we can get really fit by spending much less time and not only that, working out too much can actually be unhealthy. That’s because when we work out, cortisol levels are raised. Cortistol is the hormone that can keep you fat (among lots of other negative things). When it’s elevated too much and over too long a period of time, it actually increases your likelihood of producing more fat and holding onto it. So if you’re working out like a maniac everyday, you’re probably keeping your cortisol levels raised. And doing too much exercise like that, might be keeping you fat, or preventing you from losing as much weight as you want. It’s so ironic!

So let’s get back to the short work outs. These are intense, interval work outs, meaning you go “all out” and then have intervals of rest. And at the end I’ll tell you about the weird work out that I do.

1. Exercising for an intense 1 min. In a great article in the New York Times, they report on a study from McMaster University in Ontario, Canada. The subjects did 10 minutes of riding on stationary bikes — they warmed up for 2 minutes, did three 20-second “all out” intervals, followed by two minutes of slow easy pedaling, then cooled down for 3 minutes. A total of 10 minutes with one minute being really intense. After 6 weeks, everyone had lost weight, but most significant were the health improvements — endurance increased by 12%, all had healthier blood pressure and blood sugar levels and higher levels of mitochondria (more mitochondria mean better endurance and fitness). One minute (embedded in 10 minutes overall), increased their health significantly. And you can do this with anything (walking, running), not just a bike. It’s the combination of intensity and rest that makes the difference.

2. 7 Minutes. This one is from the American College of Sports Medicine’s Health & Fitness Journal, also reported in the NY Times. This is 12 exercises where all you need is a chair and a wall. It includes things like jumping jacks, push ups, running in place, etc.). You can find the specific exercises by Googling “7 Minute Workout” and there is even an app! There is also a new Advanced version that involves using a set of dumbbells.

For everyone who was tested they had increased cardiovascular health, increased stamina and endurance and decreased appetite! The article says the work out results in “many of the fitness benefits of prolonged endurance training but in much less time”.

The key is to do each one for 30 seconds “all out”, with a 10 second rest between each one. It’s really important to do them in the correct order and to have the intensity and then the rest.

Again, it’s so ironic. Scientists have found that the rest intervals are just as important as the “all out” intervals, because your body and muscles need to “catch their breath”. It’s the balance that creates the positive effects.

Debra Standing3. Here’s What I Do. One of the things you have to understand about me is that until 6 years ago, I battled my weight and did every diet out there and all types of crazy exercising. When I was “good” I would lose weight and then the minute I even started to think about eating “regular” food again, I would gain it all back and more. Sound familiar? Everything completely changed for me about 6 years ago and I talk about it at length in my book “The Journey to Happy” which is coming out soon. I dropped 40 pounds in less than 5 weeks without diet or exercise and went from a size 14 to a size 6. And part of what I discovered is that less is more.

I now hike once a week with my dog (and my friend Susan and her dog) and every 10 days I do a work out with my trainer that consists of 5 exercises and takes 25 minutes. The exercises are standard weight lifting ones – bench press, dead lift, leg press, etc. I do each one holding it for 5 seconds. Weight keeps getting added until I reach failure. Typically with each session I’m increasing the weight by 5 pounds.

Because I’ve been doing this for over 5 years (and because it’s held for only 5 seconds), I’ve gotten to some amazing weights for a woman of my size — 720 pounds for leg press, I’m deadlifting 330 pounds, and bench pressing 160 pounds. But the best part is the way I look and feel.

Here’s why this works. To increase muscle mass, you need to take the muscle to failure and then let it recover. It takes 10 days for the muscle to fully recover. That’s why doing the same weight lifting workouts and doing lots of reps and doing it 3 times per week doesn’t work and isn’t giving people results. They aren’t allowing their muscles to fully recover.

This picture was taken last October, so you can see the results. I don’t work out 3 times per week, I work out once every 10 days for 25 minutes — it still amazes me. And I don’t have big muscles, I don’t want big muscles. I’ve increased my lean muscle mass and I know that is one of the reasons I’m not fat anymore.

I stopped the crazy exercising I was doing and got better results. I brought more balance into my life. I work smarter, not harder.

It reminds me of how things have changed in doing spiritual healing work. When I really got back on my spiritual path in the 1990’s, I was going to a lot of workshops where they were saying that it would take years and years of deep, hard work to have any kind of real healing happen. They explained that it had taken years and years to get me to the messed up state I was in, so it was going to take years and years to get me out of it.

I believed it. That made sense to the rational part of my mind.

And then something happened right after the turn of the century. I started coming to Sedona in 1999. For three years I was coming for a month at a time and each time I came I would do one or two healing sessions with the different practitioners that I was finding. I suddenly figured out in 2002 that doing intense healing work combined with rest and integration was allowing me to have huge transformations. And that’s how Sedona Soul Adventures was born.

People now accomplish in 3 days what it took me 3 years to do (I’m not stupid, it just took me a while to figure this out!). There is an energy on the planet now that I believe is speeding everything up. It feels to me like the transformational energies of Sedona are getting even more intense.

One of the ways I see this demonstrated is by the incredible transformations that individuals and couples have here in just 3 or 4 days. It’s astounding.

Just as you can transform your physical health with less effort than you might have thought, it doesn’t take years to transform your life or your relationship. You can do it in a matter of days! Isn’t that fabulous news?

We’re able to do it because we custom design the retreat for exactly what you need. I used to go to workshops and maybe 10% of it was really helpful, sometimes as much as 25%. But the workshop never dealt with exactly what I needed and of course it couldn’t, it was designed to help a whole range of people, not just me. When I started working in private sessions with the amazing healers in Sedona, that’s when everything started to change for me.

If you’d like to experience that kind of transformation, contact us. Talk to one of our Angel Guides. They’ll connect with you (or both of you, if it’s a couple) in deep conversation, really getting at what’s going on, what’s happening, and what you want to happen. Then they’ll design the perfect retreat of private sessions with Sedona’s most amazing and experienced healers that will bring you into the life or relationship of your dreams.

As I always say, “If you knew what could happen, you’d be calling right now”.

And by the way, our Angel Guides are available to you on Sundays!

Click here and one of our Angel Guides will call you. Or if you’d prefer, call us toll free at 1-877-204-3664 (US and Canada). For our friends outside the US and Canada call 01 928-204-5988 or click here and one of our Angel Guides will call you.

Wishing you a week of less (which will lead to more!),

Debra

Debra Stangl / Founder

Sedona Soul Adventures – Transforming Lives One Soul At A Time
(877) 204-3664
http://SedonaSoulAdventures.com

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Dori says she got more from her 3 day Soul Adventure than from “2 years of weekly therapy”.

“I can say without any qualms that I got more assistance and much needed guidance from my Soul Adventure than I’ve had with 2 years of weekly therapy. My soul and spirit were broken and lost…but gratefully the sessions (and the vortexes) replaced the darkness with light and opened my eyes, heart and soul. I have regained my own inner power-in actuality it is stronger than ever. Thank you, Debra, for being such a caring, warm and loving Angel Guide.”

Dori K., Los Angeles, California

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RetreatGuidesDownload your free copy of our “Sedona Guide to Spiritual Retreats” or “Sedona Guide to Couples Retreats”

Our free guide will answer lots of your questions and shows you how a private retreat in Sedona that is completely customized for you can transform your life or your relationship. Click here

 

 

 

 

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