We all know about the importance of exercise. Another thing is that we are able to find enough free time to practice it. Logically, health comes first and we should dedicate the time it deserves, but unfortunately our routines do not always allow us to do so. Because of this, its advantages Exercise snackingA form of training that essentially replaces one long session with several shorter sessions throughout the day. Until now, its effects have mostly been studied when used to replace long aerobic workouts. However, a team of scientists from Tongji University in China has just shown that it is also effective with strength exercise.
Test. To carry out this study, there were 45 volunteers, all of them male students, used to strength training and aged between 18 and 25 years. They were divided into three groups, one control and two experimental. In the two experimental groups they trained for 8 weeks with three days of exercise per week. On each of those days, the first group did a single continuous session of 60 squats, while the other experimental group did three one-minute blocks of training with 20 squats each. Finally, those in the control group did not exercise.
It should be noted that the squats were performed on a Smith machine, with supervision and a progressive increase in weight. It is very beneficial for increasing physical strength. In total, the experimental group all did 60 squats a day, but was there a difference in the number of sessions?
The important thing is the sum. After 8 weeks of training, muscle strength, isometric strength and relative muscle endurance improved in both experimental groups compared to controls. Gains were slightly greater for those who did a single long session, but the differences were not statistically significant. This suggests that the benefits of strength training can also be achieved with a Exercise snacking.
greater enjoyment. Although the difference in earnings was not statistically significant, the participants’ enjoyment did. And most of those who exercised in shorter sessions indicated that they enjoyed the training more. It’s hard to exercise regularly when we don’t have a lot of time, and it’s even harder when exercise is boring. If it is more enjoyable, we have a lot to gain.
Limitations. It is important to note that this study has limitations. In the beginning, the number of participants is very small, not even 50 people. Furthermore, they are all young and trained men. It would be ideal to verify whether the benefits are also found in the rest of the population, so a more representative sample of the entire population would be needed. Still, continuing to investigate is a good start. At the end of the day, if one thing is clear, it’s that a little exercise isn’t always better than none. If we can’t train for long sessions, “pacing” exercises can be our salvation.
Picture | Sven Mike (Unsplash)
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