The One Minute Workout: Science Shows …

Does 1-Minute Interval Training Work?
We Ask The Guy Who Tested It
February 7, 2017


Interval walking training & glycemia

Mechanisms behind the superior effects of interval vs continuous training on glycaemic control in individuals with type 2 diabetes: a randomised controlled trial
Diabetologia, August 2014
Kristian Karstoft, et al.

Aims/hypothesis By use of a parallel and partly crossover randomised, controlled trial design we sought to elucidate the underlying mechanisms behind the advantageous effects of interval walking training (IWT) compared with continuous walking training (CWT) on glycaemic control in individuals with type 2 diabetes. We hypothesised that IWT, more than CWT, would improve insulin sensitivity including skeletal muscle insulin signalling, insulin secretion and disposition index (DI).


journalistic version:
Interval Training While Walking Helps Control Blood Sugar
August 07, 2014

the type of exercise involved: Taking an hourlong walk each day outdoors or on a treadmill.

As part of the study, researchers enrolled about 30 volunteers with Type 2 diabetes who were in their late 50s and early 60s.

The volunteers were divided into groups. One group was instructed to walk three minutes briskly, followed by three minutes at a more restful pace, and repeat that process for an hour.

Another group walked at a continuous pace for the same amount of time.

This Doc’s Miracle Drug? Exercise

This Doc’s Miracle Drug? Exercise
December 13, 2013

Instead, he recommends tailored exercise regimens for exactly what ails you, whether it’s strength training for menopause or yoga for anxiety

Dr. Jordan Metzl is the author of “The Exercise Cure: A Doctor’s All-Natural, No-Pill Prescription For Better Health And Longer Life.
He’s also a sports medicine doctor at the Hospital for Special Surgery here in New York.

the data on exercise, both as disease treatment and as disease prevention is just so incredibly compelling

the benefits of exercise really kick in after about 150 minutes a week. So I need about 2.5 hours a week out of everybody listening to this broadcast to really reap the benefits of exercise.
And everything on top of that is gravy.

colon cancer, there’s about a 40 percent decrease in colon cancer in people who exercise more than five times a week.

03:55 there’s a class of hormones called interleukins.
Interleukin seven particularly is produced both by muscle and by fat.
Interleukin seven produced by muscle has anti-inflammatory properties.
Produced by fat it actually promotes inflammation.
So if you’re sitting around on your tucus not doing anything, what ends up happening is you’re producing more of this interleukin seven which seems to promote inflammatory response in the body.

if you have an arthritic knee or a bulging disc in your back or whatever, if you strengthen the muscles around that affected join and throughout the body, it really unloads that knee and makes the symptoms feel quite a lot better.

jordan_metzleI want them to do some combination of squats and an exercise called the plank where you hold an isometric pose to…

And then some upper body strengthening. I love pushups, I love pull-ups.

the further you are from 20 the more accelerated your muscle loss is. And so the goal is to really build strength training into your life.

before we talk about Fred’s knee, I want to talk about his brain and his psyche. Because if you can hear in his tone of voice, Fred…

FLATOW: …he’s defeated.

iron strength you’ll pull up an online free workout I’ve done with Runners World, which is a full-body functional strength workout.

Is it better to push yourself harder or to just do it longer?

METZL: I love that question. And the answer is that I’m a big fan of interval training because it’s better to do some combination of both, but pushing yourself harder is probably more important than doing it longer.
METZL: Interval meaning pushing your heart rate up and bringing it down, pushing your heart rate up and bringing it down. So examples I have in the book are things like plyometric exercises where you’re using jumping maneuvers to elongate and contract your muscles very quickly. Those kind of things will work you very hard. Your heart will get stronger in the process.
the key with getting that heart rate up and coming down, that interval type of training, is that it seems to be better than just doing a long, slow workout.

Should you find a sport instead that does these things? Like that you run around a lot, interval, rather than doing the workout?

METZL: You know, what I found is that people-the equation for people is very different.
Some people, you know, want social interaction and so for them being involved in a sport that does this is helpful. Some people just want to clear their head after a day so for them just going out and just zoning out is important.
I think the equation is different for everybody.

exercise as a whole is a wonderful stress reliever and I think that people who love yoga for stress relief and for the treatment of anxiety, etc., I think have found that to be wonderfully helpful for them and I encourage that.
The answer is that, again, it’s not a one-size-fits-all.

I generally have found that yoga is a wonderful part of an exercise program.
I think there are very few people for whom exercise – yoga is the entire exercise program.

Nutrition: If it doesn’t expire until 2020, don’t eat it. And if it’s natural, eat it.

British medical journal among other things mentioned that only a third of primary care physicians talk to their patients about exercise during their visits.

Any apps you would recommend?
METZL: There are a whole bunch: the Nike fit app, FitBit, Jawbone Up.