Less Exercise Time Still Effective

Busy exercisers want a shorter exercise time, but they still expect results. Here’s some good news: Recent research shows that young, healthy, active exercisers can decrease stationary cycling exercise time by several minutes and get equivalent results by performing multiple high-intensity bouts.

University of Texas at Austin researchers conducted the 8-week study with 11 young, healthy adult men and women. Participants trained three times per week and, in each session, performed 30 bouts of 4-second intervals at near-maximal anaerobic power. As fitness levels improved, recovery time from each sprint was shortened from 30 seconds to 15 seconds, reducing the total session time to less than 10 minutes.

Data analysis showed that trainees experienced a 13.2% increase in VO₂ peak, increased total blood volume and improved max anaerobic power over the 8-week period. “These observations require [us to reconsider] the minimal amount of exercise needed to significantly increase both maximal aerobic and anaerobic power,” according to researchers. Study limitations include lack of a control group and the absence of body composition testing.

The study is published in Medicine & Science in Sports & Exercise (2021; 53 [12], 2536–42).

See also: Benefits of Exercise “Bursts”