According to the latest science, not only do multiple short sessions of exercise generally provide the same health and fitness benefits as a comparable amount of exercise completed in one uninterrupted workout. But by some measures, the briefer bouts can be better.
Researchers at the Capital University of Physical Education and Sports in Beijing strapped small monitors to the ankles of a group of healthy men. The monitors measure changes in blood flow, providing an indirect measure of arterial stiffness. Less stiffness is healthier.
Each man, on alternating days, rode a stationary bicycle or rested for half an hour. Some rode for 30 minutes uninterrupted, while others rode for two sessions of 15 minutes each, with 20 minutes of rest between. After the 30-minute session and the two 15-minute sessions, the men’s arteries were more pliable (less stiff) compared to the group that rested. For the group that worked out for 30-Minute, the arterial benefits did not linger long dissipating within 40 minutes when final measurements were taken. With the two shorter sessions (two 15- minute sessions, with 20 minutes of rest between) the men’s arteries retained extra flexibility 40 minutes later.
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Similarly, when researchers examined exercise and blood pressure control in a previous study, they found that one 30-minute afternoon walk improved blood pressure readings for 24 hours among adults with borderline hypertension. Three 10-minute walks spaced throughout the day improved overall blood pressure just as effectively. But, unlike the single session, the three 10-minute walks, also prevented subsequent spikes in blood pressure, which indicates better blood pressure conditions.
Finally, a study done by Taiwanese researchers reported that eight weeks of treadmill jogging significantly improved college students’ endurance. The improvements were almost identical, whether the volunteers jogged for 30 minutes or for three 10-minute sessions on the same day.
Science shows there is a solution for people who think 30 minutes of workout is too much and takes up too much time. Individuals can dedicate 10 minutes workout at a time, three times a day to achieve their health and fitness goals.
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