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Book Summary: The One-Minute Workout

Background of author

  • Professor/research at the McMaster university

Key points

  • Small changes on a daily basis build up over the long term into substantial impact
  • Workouts don’t have to last an hour
  • Interval training can cut duration can be less than 10mins
  • There is a misconception that Anaerobic exercises do not contribute to Aerobic performance
  • The harder you go, the more efficient your workout will be in terms of time commitment
  • Disturbance from homeostasis is defined as the rate in which energy stores are depleted from (glycogen & blood sugar)
  • The greater the disturbance from homeostasis, the greater the adaptation
  • The size of the disturbance matters
  • Interval training provides as many disturbances as there are repetitions
  • To scatter exercise throughout the day

Interval Training

Key findings

  • The amount of blood the heart was able to pump improved by 17%
  • Likelihood o die of heart disease for
    • people exercising once per week for a long duration
    • people exercising once per week for a short duration
    • people who exercise for multiple times per week
    • Just need to exercise hard once per week

Protocols

  • Protocol 1
    1. 3 all out sprints for 20 seconds on the bicycle
  • Protocol 2
    • 10 minutes warm up
    • 4 intervals of 4 minutes walking to get to 90-95% of peak heart rate
    • 3 minutes of rest between intervals
  • REHIT protocol
    • 3 x 20 second sprints
    • 3 x per week
    • 6 weeks
    • results:
      • cardiorespiratory fitness improvement
        • men 15%
        • women 12%
    • BURPEE based workout
      • minimum 10 repetitions
      • 2x / day
      • work till exhaustion

Intermitten Fasting

Key findings

  • Helps in managing blood glucose, lipids and other biomarkers of health
  • subjects only overeat by 20% of their caloric intake the day after they when they break fast
  • Subjects on program for 8-12 weeks lost 5-6% of body weight
  • Its ok to conduct interval training during fasts

Protocols

  • Protocol 1
    • 1 day of normal eating
    • 1 day of restricting caloric intake to 25-50% (500 calories)
  • Protocol 2
    • 1 day fasting
    • 1 day eating normal
  • Protocol 3
    • 1 day fasting
    • 6 days of normal eating

Further readings

  • Fast Diet, Michael Mosley, 2013