In fact, you do not need to set aside more than 5-15 minutes to get through an effective workout routine.
This is what Marina Aagaard says, who has a master’s degree in fitness and training from SDU, teaches and is the author of a number of health books, the most recent of which is called “Microtraining”.
– Micro-training actually comes from the military, where it is a training session of 15 minutes, says Marina Aagaard and continues:
– And for regular all-round fitness, you can get pretty much all the benefits of running 15-minute workouts. Then you can, for example, do a little fitness training in the morning and a little strength in the evening instead of a whole long hour of training, says Marina Aagaard.
The advantage of micro-training is that you can fit it in most places. And then you can give it full throttle with fresh energy instead of losing steam a little during a longer workout.
Micro-training can cover all intensities and the whole palette of training types.
– It can be heart rate training or strength training, but it can also be balance training. And there you get fantastic effect, even if it is a short time at a time.
– The same goes for agility training. There are the official basic recommendations ten minutes twice a week. So you can easily have a micro-workout that is super effective, she says.
If you play sports at an elite level, you can probably hardly settle for micro-training. But it can in turn be used to sneak in a little other forms of exercise as a supplement, Marina Aagaard explains.
For the most effective use of the few minutes of training, you can do circle training. It covers that you do exercises that train different muscle groups in rap one after the other. They are often repeated in a series in several rounds – like a circle.
That way, one muscle group gets a little break while you throw yourself over the other.
And that is something that many personal trainers also use, says Marina Aagaard.
One of them is Birgitte Nymann, who in addition to being a personal trainer has a sports education from the University of Copenhagen.
– Small micro-trainings are much easier to get people in shape with. Then you can see it, and then you also get it done when you are tired or exhausted after work, says Birgitte Nymann.
– Ten minutes can really make a difference. And people are so surprised at how good shape you can get in with a little bit. I have never been in such good shape as after I put the training time down and the frequency up. Then you also get an energy boost more often.
She says that in principle you can do micro-training every day, as long as you vary the exercises. This reduces the risk of long-term damage.
– If you start from scratch, I would recommend training three times a week. The other days you can go for a walk, cycle, play with the children, play bar tennis or something else where you are moving for a total of 5 to 30 minutes, says Birgitte Nymann.
/ ritzau focus /
Source: The Nordic Page