10 minutes of exercise---reap the benefits!!!

There is GOOD NEWS fr women too busy for long workouts is an article I read in For Women First Magazine August 2016. "When researchers asked people to exercise intensely for 1 minute a day, they reaped the same heart, respiratory and muscle-building benefits as those who did 50 minutes of moderate exercise."

The study was published in PLOS One, subjects did a 2-minute warm-up, then rode a bike at top speed fr 20 seconds and slowed the pace for 2 minutes. They repeated the cycle twice, ending with a cool down for a workout that lasted 10 minutes.

Study author Martin Gibala, Ph.D., says swimming and rowing would likely bring similar benefits.

Hi everyone, TRUVSION COACH here talking about what 10 minutes (3) times a day has done for me. First, I tried to jam pack as much exercise as I could in 10 minutes without a warm-up and cool down.... I learned..... take 2 minutes to warm up, 2 minutes to cool down and JAM exercise in for 6 minutes. Second, I could not find enough little exercises to do to keep me busy without fatiguing. I would do lunges, many types of crunches, plies, arm exercises, calf exercises and many others to keep my heart rate up. Lastly, I went to Academy and spent $5 on a speed jump rope == success.

Now I do at least 10,000 steps but

my heart rarely gets

peaked. Top was 116. From Livestrong.com my heart rate should be by the New Formula. In “New Formula Gives First Accurate Peak Heart Rate for Women”, a July 29, 2010, article in "Science Daily," Gulati and her colleagues suggest women use the formula 206 minus 88 percent of age.

40 X .88= 35.2

206-35.2=170.8

I feel considerably short today! It's a Sunday where in the morning I am running every where and again at the end. Plus taking a nice needed nap. I thought I did my 3 TENS: in the morning I was running all over the church, did a spurt of cleaning the house and lastly I swept and moped at the church. All these with out of breath moving and I did not get over 120 bpm.

NOW the reason we picked the 3 TENS of exercise is due to all the research that we have found that 3 sets of TEN minutes a day increases the natural release of the happy hormones, less cramping, you can hear your body quicker since you have stopped sooner, and it is easier to maintain since you still have energy for the rest of your day.

Share with me how you are doeing you 3 TENS of exercise a day?

Talk to you soon!

#truvisioncoach #TRU3TENS