Module 40: Massive Results From Micro-Exercises
I've been talking about this for a while, but I still think this is one of the most over-looked aspects of health and fitness.
I'm talking about the concept of micro-exercise. We all know the benefits of diet and exercise. When it comes to exercise, we typically view this as something that's done for roughly 60 minutes per session, usually 2-4 times per week.
And that's all fine and good, and it's healthy and it's important but it overlooks a key point. Even if you exercise for 60 minutes per session every day, that's only 7 hours a week. And if you consider there are 168 hours a week, and you're exercising for 7 of them, that leaves 161 hours a week.
What do we do in those remaining hours? Well, I'm sure we're all pretty similar. We work, sleep, drive, watch some tv, eat, etc. The problem is that for a vast majority of those times we're sitting or laying down.
This makes it extraordinarily difficult to get in shape.... EVEN IF YOUR DIET AND EXERCISE ARE 100% ON POINT.
On the flip side, when you increase your low-level activity you will find it easier to get and stay in shape even if your exercise and diet are not 100% on point.
And this where the concept of micro-exercise comes into play. What is micro-exercise? It's doing small, low-level movements over the course of the day.
Here’s the experiment: Scientists in Japan recruited a group of teenagers and gave them a simple task: Every day after school, perform 100 bodyweight squats.
The teenagers made no other changes to their lifestyles. They didn’t alter their diet in any way. And yet, they lost fat, gained muscle, improved vertical leaping ability and overall improved body composition based on BMI measurements.
Total time spent doing squats? Approximately 3 minutes a day or 15 minutes a week! In other words, barely any time at all.
How to improve this experiment:
The results of doing something as simple as 100 bodyweight squats per day is nothing short of impressive. And yet there’s a way to boost the results even higher.
Here it is: Break ‘em up.
Instead of doing 100 bodyweight squats in one shot, break ‘em up.
Do 10 body weight squats every hour. Or do them in sets of 5 reps throughout the day. Or do 4 sets of 25 reps.
Of course, there's no reason why you only have to stick with squats. You can do push-ups instead. Or pull-ups. Or sit-ups (less convenient since you have to actually get down on the ground, but still doable.)
No matter what activity you choose, I think you'll be amazed at how something as simple as 100 reps done over the course of the day -- micro-exercise -- can have a dramatic improvement on your health and fitness levels.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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