I am fortunate that I love to exercise and tend to get more than my share. I usually meet the CDC guidelines for physical activity for a week in just a few days (easier for me because I have no kids and a short commute – sorry moms and commuters!) Apparently, I am one of only 20% of Americans who regularly does so. According to the CDC press release from May 2, 2103, only 1 in 5 Americans meet the minimum proposed guidelines for Physical Activity:
“The Physical Activity Guidelines for Americans recommend that adults get at least 2½ hours a week of moderate-intensity aerobic activity such as walking, or one hour and 15 minutes a week of vigorous-intensity aerobic activity, such as jogging, or a combination of both. The guidelines also recommend that adults do muscle-strengthening activities, such as push-ups, sit-ups, or activities using resistance bands or weights. These activities should involve all major muscle groups and be done on two or more days per week. “
The report finds that nationwide nearly 50 percent of adults are getting the recommended amounts of aerobic activity and about 30 percent are engaging in the recommended muscle-strengthening activity. So, it is not as quite as bad as it seems, but not so great either.
Wouldn’t it be great if someone could give busy folks a short cut? According to the NY Times today (and “science” according to Dave Pell at Daily Draft), an article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that.
The authors from the Human Performance Institute propose in the study High Intensity Circuit Training: Maximum Results With Minimal Investment that 12 exercises using only body weight, a chair and a wall, can fulfill the latest mandates for high-intensity effort. They recommend doing these exercises each 15-20 times (or for 30 to 45 seconds) with 30 seconds or less of rest in between for the best results. They say that this “essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.” On second look, they propose doing this seven minute circuit two to three times if time allows. Still pretty decent – right? (Also, check out HPI’s video library for some great, quick tips on improving health and performance in and out of the workplace.)
Happy Mother’s Day to all of the moms out there! Don’t forget to check out my $100 Home Depot Card Giveaway and share it with your friends, too! Only 2 more days!