10 SECONDS TO...
Lift and lower weights for 10 seconds, rather than the usual couple of seconds to boost strength. A US study found people using a slow technique of resistance training showed a 50% increase in strength, compared to those lifting at the normal, faster speed. Slowing down the movements lifts momentum and creates more tension in the muscles. The National Center for Biotechnology Information concluded from studies that Super-Slow training is an effective method for middle-aged and older adults to increase strength.
20 SECONDS TO...
Try exercising in three separate bursts. Sprint Interval Training (SIT) on the stairs can boost your heart health. Researchers from a Canadian university found that you don’t need to spend hours at the gym to get yourself fit. In one study, they discovered that sprinting upstairs in short bursts, for three times a week, in three 20-second bursts, taking two-minute recovery periods improves cardiorespiratory fitness. If you don’t have any stairs, do 20-second sprints in your garden or while out for your daily stroll.
30 SECONDS TO...
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