{"id":217,"date":"2014-02-25T21:31:07","date_gmt":"2014-02-25T21:31:07","guid":{"rendered":"http:\/\/joshmitteldorf.peachpuff-wolverine-566518.hostingersite.com\/?p=217"},"modified":"2014-03-26T19:54:31","modified_gmt":"2014-03-26T19:54:31","slug":"one-minute-workouts","status":"publish","type":"post","link":"https:\/\/scienceblog.com\/joshmitteldorf\/2014\/02\/25\/one-minute-workouts\/","title":{"rendered":"One-Minute Workouts"},"content":{"rendered":"<p>The idea is to interrupt your workday periodically and do a full minute of vigorous exercise. Six times a day would be awesome. I&#8217;m working toward once an hour.<\/p>\n<p>Here&#8217;s the rationale:<\/p>\n<ul>\n<li>Exercise is the single most important thing we can do to improve our quality of life, keep our enthusiasm up, and banish depression.<\/li>\n<li>For longevity, exercise is second only in importance to weight control.<\/li>\n<li>Many people don&#8217;t exercise because they &#8220;don&#8217;t have time&#8221;. Well, these are exercises you can with no investment in time.<\/li>\n<li>Exercise triggers avoidance reactions for many people. You know yourself well. For some, it&#8217;s easier to commit to a ritual trip to the gym or jog around the neighborhood or yoga before breakfast. For others, the barrier will be lower if you know it&#8217;s over in just one minute.I must say that in trying to implement this program myself, I constantly find that it&#8217;s difficult to tear myself away from what I&#8217;m doing, to interrupt my train of thought. However, I&#8217;m almost always glad that I did, because I&#8217;m more alert, the thoughts are fresher and more creative after just one vigorous minute.<\/li>\n<li>Recent research suggests that, even for people who exercise regularly, hours of sitting poses an <a href=\"http:\/\/www.natap.org\/2010\/newsUpdates\/SittingTimeCauses.pdf\">independent risk factor<\/a>.<\/li>\n<li><a href=\"http:\/\/www.mayoclinic.org\/interval-training\/art-20044588\" target=\"_blank\">Interval training<\/a>\u00a0is a super-efficient way to exercise\u00a0[<a href=\"http:\/\/circ.ahajournals.org\/content\/118\/4\/346.short\">Ref 1;\u00a0<\/a><a href=\"http:\/\/circ.ahajournals.org\/content\/115\/24\/3086.short\">Ref 2<\/a>;\u00a0<a href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1113\/jphysiol.2006.112094\/full\">Ref 3;\u00a0<\/a>\u00a0<a href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1113\/jphysiol.2007.142109\/full\/\">Ref 4<\/a>]. If you&#8217;re able to go all-out for periods of a minute or so, working so hard that your heart is pounding and you can&#8217;t catch your breath, the CV benefits compare favorably to much longer periods of modest aerobic exercise.<\/li>\n<\/ul>\n<p>You don&#8217;t <em>have to<\/em> do your one minute as a painful all-out exertion, but if you&#8217;re inclined in that direction, the one minute intervals work well.<\/p>\n<p>Here&#8217;s a suggestion for how to begin: \u00a0Try choosing one of these exercise minutes before every meal. \u00a0Vigorous exercise before eating signals the insulin metabolism to burn the energy you are about to consume, rather than store it as fat.<\/p>\n<p>Here are 16 suggested workouts to choose from. \u00a0They all require minimal equipment, and can be done in a few square feet in an office or living room. \u00a0Mix them up throughout the day. \u00a0Some are relatively more accessible than others. \u00a0A minute of pull-ups, for example, is a feat of strength that I personally would have to work up to for quite a while. \u00a0Maybe in such cases half a minute is enough.<\/p>\n<p><strong>Note:<\/strong> some of these exercises come from the tradition of <a href=\"http:\/\/www.kundaliniresearchinstitute.org\/What%20is%20KY.htm\" target=\"_blank\">Kundalini Yoga<\/a>. \u00a0They are accompanied by vigorous breathing. \u00a0There are two types of kundalini breathing. \u00a0Both involve motion of the stomach only, while the chest and ribcage remain relaxed. \u00a0Type 1 (called kapalabhati) is a vigorous exhalation, followed by a passive inhalation as the stomach pops back out of its own accord. \u00a0Try coughing with a hand on your belly to get a feel for it. \u00a0Type 2 (called bhastrika) is vigorous on both the inhalation and exhalation, pumping the stomach out as well as in, rapidly.<\/p>\n<p dir=\"ltr\"><strong>One-minute workouts &#8211; a list of exercises<\/p>\n<p><\/strong>\u00a0 \u00a0 \u00a00. \u00a0Stairs are a terrific resource &#8211; available almost everywhere people live and work.<br \/>\nWalk or run up, and a minute will feel like a good workout.<\/p>\n<ol>\n<li>\n<p dir=\"ltr\">Jump rope (you can use an imaginary rope in a pinch)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\"><a href=\"http:\/\/www.youtube.com\/watch?v=bn-RdDbEUOo\" target=\"_blank\">Sun salutations<\/a> (from the Hatha yoga tradition)<br \/>\n<img decoding=\"async\" alt=\"\" src=\"https:\/\/lh6.googleusercontent.com\/uxRZV3d-7RHv_skMgUg-1whCPwU1cUW1VCg-4D4bvF8Jl7INW7mznVM8YAz7Tjftwwwx8hZ2_QY3g-MFM9sddRzbFW-QpdXcreZWD54I_zQupodr9rPM2r1E\" width=\"278px;\" height=\"182px;\" \/><\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Kundalini breathing with clasped hands, raised and lowered.<br \/>\nExtend both arms out in front, both thumbs down, right wrist over left wrist<br \/>\nClasp hands, palm to palm<br \/>\nInhale and raise straight arms overhead<br \/>\nExhale forcibly from the abdomen bringing straight arms down to your lap<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Kundalini breathing with knee bends<br \/>\n<img decoding=\"async\" alt=\"\" src=\"https:\/\/lh6.googleusercontent.com\/YpcX9mygmHzVPh3ynTTzj2wqtHaN5II3_kowVayaiXyLX3iu0kkgKTXpMP5vHQws60dym7KqOFOQrH2GPibmNHxYUTN33QtOubihRfemf7EBWZ2WQjlCDo29\" width=\"300px;\" height=\"176px;\" \/><br \/>\nSquat with both hands on the ground outside your knees<br \/>\nExhale forcibly as you straighten legs, keeping hands on the ground (or close)<br \/>\nInhale passively as you return to squatting, catching weight in your hands<br \/>\non the way down, (but using legs only on the way up).<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Jumping jacks<\/p>\n<p><img decoding=\"async\" alt=\"\" src=\"https:\/\/lh3.googleusercontent.com\/y-ooFpB0rfGqHkAVGQ5tRzxKbNL4NnrS3ulHqz0uENXWELCu_a3PRSlFP3jyrPBSExn-em2ujJoCYgRZMXN_2wALqGVFPKCH5VMw_3xKgvGkQd6hj2Fh87Yq\" width=\"300px;\" height=\"300px;\" \/><\/li>\n<li>\n<p dir=\"ltr\">Pushups \u00a0(use <a href=\"https:\/\/www.google.com\/search?q=pushup+handles&amp;rlz=1C1CHMO_enUS531US531&amp;oq=pushup+handles&amp;aqs=chrome..69i57j0l5.1804j0j7&amp;sourceid=chrome&amp;espv=210&amp;es_sm=93&amp;ie=UTF-8#q=pushup+handles&amp;tbm=shop\">handles<\/a>\u00a0if you like to avoid wrist strain)<img decoding=\"async\" class=\"alignright\" style=\"color: #333333;font-style: normal;line-height: 24.375px\" alt=\"\" src=\"https:\/\/lh5.googleusercontent.com\/4xVoi3nfMSFmKkXOxJHUXVBaGhKoNPdERMbFrJfZbXwuqOu2hlhWGa9D0R7z6_jgO5xgTlJykDLwfgSx4jbEQlS5A1S--GwqgS8Xg8k1Jj6MxSmAkun2Sbwa\" width=\"120px;\" height=\"120px;\" \/><\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Pullups (chinning bars install in doorways)<\/p>\n<\/li>\n<li>\n<p dir=\"ltr\">Touch opposite toes <img decoding=\"async\" class=\"alignright\" alt=\"\" src=\"https:\/\/lh5.googleusercontent.com\/q4FmmdN3tGHRHgaAHUWzFIvGCZ04RK6rr1vPJ5z8Zf9q1ocKYty9i6alc-xKVnHjBNbMwy6n6wpZAj5VnCbKAihk0vjB81-aiPW34a_X_u5EEOCUVAfhswmc\" width=\"109px;\" height=\"212px;\" \/><\/p>\n<\/li>\n<\/ol>\n<p dir=\"ltr\">Stand with the legs apart, arms extended horizontally<br \/>\nBend from the waist, knees straight, touching left foot with right hand\u00a0\u00a0(or as far in that direction as flexibility permits)<br \/>\nLift from the lower back coming up to position one<br \/>\nRepeat alternating left and right<\/p>\n<p>9. Situps or crunches<\/p>\n<p><img decoding=\"async\" class=\"alignleft\" alt=\"\" src=\"https:\/\/lh3.googleusercontent.com\/2WNunJs53bWIxxUqqfrS-Ay-gbjseGh7iNC7_Tc28Y-J9honzdeI177oOOmM7EO7G5VT9QunSo2cV724mhkSSk0gjvtS-T9PgJ-3-nF84JRKwNFSJ-T-TrlX\" width=\"258px;\" height=\"162px;\" \/><\/p>\n<p dir=\"ltr\">10. Lie on back, raise legs and arms \u00a0to vertical. \u00a0Replace legs and stretch arms overhead on the floor. \u00a0For extra credit, you can dig heels into the floor and raise tail between leg lifts.<\/p>\n<p dir=\"ltr\">11. \u00a0\u201cMarching\u201d from pushup position<img decoding=\"async\" class=\"alignright\" alt=\"\" src=\"https:\/\/lh3.googleusercontent.com\/B8q3x64gUmssXXa6dSt3pRurO05gEbPWROKNGsSNJOG9XJNtCxHQbMY0F6TcnJRUj8oKLbOhMh_sGxKdr1o7_3Q7nSX0PySy3Bqk4_j8rGyfTATDscipYZbD\" width=\"189px;\" height=\"267px;\" \/><\/p>\n<p dir=\"ltr\">alternate sides<\/p>\n<p dir=\"ltr\">12. \u00a0Chorus line \u00a0<img decoding=\"async\" alt=\"\" src=\"https:\/\/lh5.googleusercontent.com\/rGhSaPMqv0gNDIijH8lpcMY1t8HcUc1raCNtwHtDz3qfY59v-qS_FgfBaAcvLQD0jLGCF_GJC1KYTeSPA-jsAF52JeNYKryyRKlyiMhiSbHg9S-LICWGMKkd\" width=\"500px;\" height=\"375px;\" \/><\/p>\n<p>\u00a0Step back, right knee to the ground.<br \/>\nStand and kick right foot to left hand.<br \/>\nAlternate sides.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"alignleft\" alt=\"\" src=\"https:\/\/lh4.googleusercontent.com\/3H5Dr0VmF89Z6u6EYHQQq_IQsEe7e3ezEKpNbGEF_jXl5Nm3cd73E1geUsJh8zSTOcoUVHuhhjru-90y-0gWR-lnPDlEUk5RUbzoV529awkMYnv7Gm684pW-\" width=\"275px;\" height=\"183px;\" \/><\/p>\n<p dir=\"ltr\">13. \u00a0Pilates \u2018swimming\u2019<\/p>\n<p dir=\"ltr\">Lying on stomach, alternately<br \/>\nraise R-hand, L-leg, then<br \/>\nL-hand, R-leg<\/p>\n<p dir=\"ltr\">14. (Kundalini variation) \u00a0Body in \u201cplanck pose\u201d with straight back, extended legs.<br \/>\nLift R hand, L leg, \u00a0then L hand, R leg \u00a0\u00a0alternating<img decoding=\"async\" alt=\"\" src=\"https:\/\/lh4.googleusercontent.com\/XHWW9NAWT3lzpQIMW1PpJ_Vxa-BGIxEGoXH4xSV5Hifc4Pte0i8PX7nND89_ywsM82Q3XSpVGt1oO4aXJyS7ar1GQIIjQE2WTHkJjVJzD4gF5I4ffde4nUpG\" width=\"486px;\" height=\"257px;\" \/><\/p>\n<p>&nbsp;<\/p>\n<p dir=\"ltr\">15. \u00a0(The longest minute) Raise both arms overhead and shake hands vigorously from the wrists, while breathing bastrikha style as fast as possible.<\/p>\n<p dir=\"ltr\"><img decoding=\"async\" class=\"alignright\" alt=\"\" src=\"https:\/\/lh4.googleusercontent.com\/ocgu2Gn5oZsEBKbws1OhLRuegIhwiV9puYzjFL-lPfvcKcs6SqeMLUlJOoFLXt253R3WSjGaKlZ8TFjgSdS4uBE7Se2TePSJfZUcURavzg4uPCITY2QB4lNp\" width=\"236px;\" height=\"153px;\" \/><\/p>\n<p dir=\"ltr\">16. \u00a0Sit on the floor with extended legs.<\/p>\n<p dir=\"ltr\">Place hands on the floor behind you, fingers pointed forward.<\/p>\n<p dir=\"ltr\">Lift the tail up off the floor.<\/p>\n<p dir=\"ltr\">Alternately raise the legs and replace them.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The idea is to interrupt your workday periodically and do a full minute of vigorous exercise. Six times a day would be awesome. I&#8217;m working toward once an hour. Here&#8217;s the rationale: Exercise is the single most important thing we can do to improve our quality of life, keep our enthusiasm up, and banish depression. &#8230; <a title=\"One-Minute Workouts\" class=\"read-more\" href=\"https:\/\/scienceblog.com\/joshmitteldorf\/2014\/02\/25\/one-minute-workouts\/\" aria-label=\"Read more about One-Minute Workouts\">Read more<\/a><\/p>\n","protected":false},"author":65,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-217","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>One-Minute Workouts - Josh Mitteldorf<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/scienceblog.com\/joshmitteldorf\/2014\/02\/25\/one-minute-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"One-Minute Workouts\" \/>\n<meta property=\"og:description\" content=\"The idea is to interrupt your workday periodically and do a full minute of vigorous exercise. Six times a day would be awesome. I&#8217;m working toward once an hour. Here&#8217;s the rationale: Exercise is the single most important thing we can do to improve our quality of life, keep our enthusiasm up, and banish depression. ... Read more\" \/>\n<meta property=\"og:url\" content=\"https:\/\/scienceblog.com\/joshmitteldorf\/2014\/02\/25\/one-minute-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"Josh Mitteldorf\" \/>\n<meta property=\"article:published_time\" content=\"2014-02-25T21:31:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2014-03-26T19:54:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lh6.googleusercontent.com\/uxRZV3d-7RHv_skMgUg-1whCPwU1cUW1VCg-4D4bvF8Jl7INW7mznVM8YAz7Tjftwwwx8hZ2_QY3g-MFM9sddRzbFW-QpdXcreZWD54I_zQupodr9rPM2r1E\" \/>\n<meta name=\"author\" content=\"Josh Mitteldorf\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Josh Mitteldorf\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/scienceblog.com\\\/joshmitteldorf\\\/2014\\\/02\\\/25\\\/one-minute-workouts\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/scienceblog.com\\\/joshmitteldorf\\\/2014\\\/02\\\/25\\\/one-minute-workouts\\\/\"},\"author\":{\"name\":\"Josh Mitteldorf\",\"@id\":\"https:\\\/\\\/scienceblog.com\\\/joshmitteldorf\\\/#\\\/schema\\\/person\\\/214c5d1dad9f15c48f03128d5cfccdb1\"},\"headline\":\"One-Minute Workouts\",\"datePublished\":\"2014-02-25T21:31:07+00:00\",\"dateModified\":\"2014-03-26T19:54:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/scienceblog.com\\\/joshmitteldorf\\\/2014\\\/02\\\/25\\\/one-minute-workouts\\\/\"},\"wordCount\":876,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\\\/\\\/scienceblog.com\\\/joshmitteldorf\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/scienceblog.com\\\/joshmitteldorf\\\/2014\\\/02\\\/25\\\/one-minute-workouts\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/lh6.googleusercontent.com\\\/uxRZV3d-7RHv_skMgUg-1whCPwU1cUW1VCg-4D4bvF8Jl7INW7mznVM8YAz7Tjftwwwx8hZ2_QY3g-MFM9sddRzbFW-QpdXcreZWD54I_zQupodr9rPM2r1E\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/scienceblog.com\\\/joshmitteldorf\\\/2014\\\/02\\\/25\\\/one-minute-workouts\\\/#respond\"]}],\"copyrightYear\":\"2014\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/scienceblog.com\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/scienceblog.com\\\/joshmitteldorf\\\/2014\\\/02\\\/25\\\/one-minute-workouts\\\/\",\"url\":\"https:\\\/\\\/scienceblog.com\\\/joshmitteldorf\\\/2014\\\/02\\\/25\\\/one-minute-workouts\\\/\",\"name\":\"One-Minute Workouts - 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The surprising fact that our bodies are genetically programmed to age and to die offers an enormous opportunity for medical intervention. It may be that therapies to slow the progress of aging need not repair or regenerate anything, but only need to interfere with an existing program of self-destruction. Mitteldorf has taught a weekly yoga class for thirty years. He is an advocate for vigorous self care, including exercise, meditation and caloric restriction. After earning a PhD in astrophysicist, Mitteldorf moved to evolutionary biology as a primary field in 1996. He has taught at Harvard, Berkeley, Bryn Mawr, LaSalle and Temple University. He is presently affiliated with MIT as a visiting scholar. In private life, Mitteldorf is an advocate for election integrity as well as public health. He is an avid amateur musician, playing piano in chamber groups, French horn in community orchestras. His two daughters are among the first children adopted from China in the mid-1980s. Much to the surprise of evolutionary biologists, genetic experiments indicate that aging has been selected as an adaptation for its own sake. This poses a conundrum: the impact of aging on individual fitness is wholly negative, so aging must be regarded as a kind of evolutionary altruism. Unlike other forms of evolutionary altruism, aging offers benefits to the community that are weak, and not well focussed on near kin of the altruist. This makes the mechanism challenging to understand and to model. more at http:\\\/\\\/mathforum.org\\\/~josh\",\"sameAs\":[\"http:\\\/\\\/AgingAdvice.org\"],\"url\":\"https:\\\/\\\/scienceblog.com\\\/joshmitteldorf\\\/author\\\/joshmitteldorf\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"One-Minute Workouts - Josh Mitteldorf","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/scienceblog.com\/joshmitteldorf\/2014\/02\/25\/one-minute-workouts\/","og_locale":"en_US","og_type":"article","og_title":"One-Minute Workouts","og_description":"The idea is to interrupt your workday periodically and do a full minute of vigorous exercise. Six times a day would be awesome. I&#8217;m working toward once an hour. Here&#8217;s the rationale: Exercise is the single most important thing we can do to improve our quality of life, keep our enthusiasm up, and banish depression. ... 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