(NewsNation) — Across the country, many Americans are turning toward a fitness trend that only requires five to ten minutes a day to keep their health resolutions in check.
Known as the “bare minimum workout,” the trend offers basic health gains instead of six-pack abs or a movie-training montage. But it also means sticking religiously to a mini plan, even if it is a small-time commitment.
Public health experts recommend a minimum of 150 to 300 minutes of moderate-intensity exercise per week, or 75 to 150 minutes of intense training — plus strength training at least two days a week.
However, some studies suggest that even a few minutes of vigorous, hard-breathing movement a day is linked to lower mortality risk in people who are otherwise sedentary.
Like any form of exercise, it’s important to build slowly. The safest way to do the “bare minimum” is to focus on consistency and progressive overload. Start slowly and gradually increase intensity over time.
It’s important to note that results can slip fast. Research on detraining shows vo2 Max, a key fitness indicator, can start dropping after around two weeks off, especially in trained people. Strength tends to hold a bit longer, but it also declines with longer layoffs. The biggest hit is when people go from some training to none.
Strength training expert and physician Dr. Gabrielle Lyon advises those looking to improve their health to chase a minimum they’re guaranteed to repeat.
“We expect there are going to be moments where we just don’t feel like it. So, we don’t rely on motivation. We commit. We set a standard, and we execute on that standard, and by doing that, we connect that to the reason why we are doing it,” Lyon said. “Then habits no longer take this cognitive load. It’s just something you do, like brushing your teeth.”
