THINK you need to live at your fitness club or embark on a crazy diet to lose that extra weight you gained at Christmas?
Think again.
A revolutionary new book, “The Spark,” hitting bookstores this month, shows that 10-minute bursts of exercise bring the same health and fitness benefits as an hour in the gym.
The reason: Frequent, short bursts of activity not only rev your metabolism, they spur the production of growth hormone (GH), which helps keep your body young and supple.
“Twenty- to 60-minute exercise sessions are completely unrealistic for most people,” explains author Glenn Gaesser, professor of exercise physiology at the University of Virginia, who co-wrote “The Spark” with Karla Dougherty.
“But if you break your exercise up into 15 10-minute segments during the week, you reap exactly the same results as a solid hour in the gym three times a week,” Gaesser said.
GAESSER tested this theory on 40 people who had never been able to stick to an in tense exercise program. He found that on average, in three weeks, they lost three pounds, boosted their aerobic capacity by 10 percent to 15 percent, improved their strength by 40 percent to 100 percent, improved their flexibility, and significantly lowered their cholesterol levels — some dropping as much as 30 points.
One participant even lost 26 pounds in the three weeks on the Spark Plan.
“The results were incredible,” admits study participant Joanne Herbert, 51.
After three weeks on the program, Herbert’s cholesterol dropped 20 points and her muscle strength dramatically increased.
“I could do twice as many push ups and sit ups as when I started,” she recalls.
Dan Heuchert, 37, says three weeks on the Spark Plan helped him shed a few pounds but also made it easy for him to incorporate fitness into his life.
“It’s such a pain to squeeze a 45-minute workout into your day,” the news editor explains. “But I did the Sparks on my way to work, during my lunch hour and while watching TV with my kids.”
Heuchert lost three pounds and also noticed impressive improvements in his fitness and flexibility levels.
THE BASIC SPARK EXERCISE PLAN:
The “Aerobic” Spark — 10 minutes — aim for 7 to 10 per week.
You can get the Spark’s benefits by dancing to music, a brisk morning walk, or a midday office stair climb.
The first 1 to 2 minutes should be a warm-up, then move into a brisk aerobic pace (you should be able to say “hi” or “bye” but not hold a conversation.) Keep up that intensity for the next 6 to 7 minutes, then wind down to a 1 to 2 minute cool down.
The “Strength Training” Spark — 10 minutes — aim for 2 to 4 per week
These sample exercises require nothing more than inexpensive hand-held weights (you’ll need a set of 3-,5-, or 8-lb. weights, depending on your fitness level).
You should aim for two sets of ten or fifteen reps (rest thirty seconds in between), for each exercise.
1st-2nd minute: upper- arm strength and toning.
1. Start with your arms at your side, body straight, stomach in. Hands should be facing in, gripping weights.
2. Slowly raise your arms up in front of you, to your shoulders, for a count of two. As you raise them up, turn your arms so that your hands are facing in, toward your chest.
3. Slowly move your arms back down to the original position, again for a count of 2.
3rd-4th minute: more upper-arm work.
1. Stand straight and tall with arms bent at the elbow, palms facing out. Hold a weight in each hand.
2. Slowly lift your hands straight up over your head for a count of two. Palms are still facing out.
3. Slowly lower your arms back down to your shoulders for a count of two, palms facing out.
5th-7th minute: Chair work for arms and legs.
1. Sit on the edge of the chair with your back straight. Feet should be flat on the floor. Rest your weights on the tops of your legs, palms facing in.
2. Slowly lift your elbows to shoulder height for a count of two, palms facing down.
3. Pause for two seconds, then slowly lower your elbows back down to your thighs, palms facing in. Rest and repeat.
4. Still seated, clasp your arms across your chest, with or without your weights. Sit up straight, back tall, on the edge of your chair. Feet are still flat on the ground.
5. Keeping your arms crossed, come up out of the chair slowly, for a count of two, and stand, keeping your back straight. This works your thighs and buttocks.
6. Slowly, for a count of two, move back down into the chair the same way you got up, keeping your back straight, arms crossed. Rest and repeat.
8th-9th minute: Flat stomach time.
1. Sit on the edge of your chair again, but this time lean your torso into the back of the chair, as if you were slouching. Your legs should be extended, knees slightly bent, your heels on the floor. Cross your legs at the ankle, right foot over left. Hold onto the sides of the chair for support.
2. Look straight ahead, neck and shoulders relaxed, stomach tight. Using your abs, inhale and slowly lift your legs up as high as you can without straining your arms or your neck. Hold for a count of three. Exhale and slowly bring your legs back down to the floor.
3. Lie down on the floor (preferably on a mat), legs bent, feet firmly on the floor. Hands should be clasped across your chest. Use your ab muscles to crunch up; try to pull your shoulder blades off the floor.
10th minute: strong back
1. Stand tall, in a slight lunge, right foot back and straight, solidly on the floor, left foot forward, knee slightly bent. Arms are at your sides.
2. Exhale. Slowly move your arms straight out, then over your head. At the same time, bend your left knee into as deep a lunge as you can without bending your right leg or taking your right foot off the floor.
3. Inhale as you slowly return your arms back straight out in front of you, then back to your sides. As you move your arms down, return your left knee to the slightly bent mode of the starting position.
4. Change position and repeat on opposite leg.
The “Flexibility” Spark — 10 minutes — aim for 2 to 4 sessions a week
1st minute: Easy-time warm-up
1. Wiggle your toes and fingers.
2. Pull your stomach in and hold for ten to thirty seconds. Let go. Repeat a few times.
3. Stretch out your arms in one direction, your legs in the other. Hold for ten to thirty seconds. Release. Repeat a few times.
4. Roll your head gently from side to side.
5. Move your body, doing “snow angels” on the floor.
2nd-3rd minute: Leg lifts.
1. Lie back and extend your left leg. Lift your right leg straight up and reach your arms around it, lifting up your head. Clasp your hands behind and just below the knee. Hold for ten to thirty seconds, then relax.
2. Repeat with your left leg.
3. Repeat two times on each side.
4th-5th minute: Body twists.
1. Lie face up, knees bent, feet flat on floor.
2. Keeping your knees together, gently roll them to the left, head and shoulders still facing up. Hold for ten to thirty seconds.
3. Gently roll back to the center position, knees bent, feet flat. Relax.
4. Gently roll to the right. Hold for ten to thirty seconds.
5. Repeat two times on each side.
6th-7th minute: Sit and stretch.
1. Lie flat, legs long and together, arms at your side.
2. Slowly lift your upper body, moving your arms down the sides of your legs. Head is loose, looking down. Hold for ten to thirty seconds.
3. Roll back down to original position. Relax.
4. Repeat four times.
8th-9th minute: Rock n rolling.
1. Bend your knees and bring them up to your chest. Clasp them with your arms.
2. Literally rock and roll up and down for ten to thirty seconds.
3. Let go of your legs. Plop your arms and legs down. Drop your head back down. Rest for 15 seconds.
4. Repeat four times.
10th minute: Seize the day.
Close your eyes, take a deep breath in and hold it for ten seconds. Exhale slowly.
“The Spark: The revolutionary 3-week fitness plan that changes everything you know about exercise, weight control, and health,” is published by Simon & Schuster.