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I came across this last year and I used it for a while, especially on days I felt lazy.
The Routine
3-4 minutes slowly warming up.
If on an exercise bike
1. 30 seconds pedaling as fast as possible.
2. 30 seconds slow pedaling.
3. Repeat four times.
I ran on the spot.
It felt good doing it and it was fun in a mad way. Last spring, I used this exercise, with running and swimming and I felt great and very alive.
The only worry I had was that I was running bare feet on tiles and I wasn't sure about the impact on my knees.
Studies in Scotland and Canada shows that the exercise has many benefits.
• Reduces the risk of developing Diabetes.
• Reduces the risk of cardiovascular diseases.
The Scottish study was done on young men aged 20 or so.
Further reading
Independent Article
Video on a simalar workout
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