{"id":26641,"date":"2025-07-28T04:28:26","date_gmt":"2025-07-28T04:28:26","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/26641\/"},"modified":"2025-07-28T04:28:26","modified_gmt":"2025-07-28T04:28:26","slug":"expert-shares-ultimate-fat-burning-workout-that-could-transform-your-health-and-it-only-takes-a-minute","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/26641\/","title":{"rendered":"Expert shares ultimate fat-burning workout that could transform your health-and it only takes a minute"},"content":{"rendered":"

Swapping gruelling stints at the gym for minute-long sprints could be the key to living longer, protecting against heart disease and boosting brain health.\u00a0<\/p>\n

Professor Katie Hirsch, an exercise science expert at the University of South Carolina, believes that sprinting is one of the best things you can do to protect your heart.\u00a0<\/p>\n

Because it is high impact, sprinting usually involves short but intense efforts lasting anywhere between 15 seconds to a minute, followed by periods of active recovery.\u00a0<\/p>\n

Whilst this isn’t a miracle shortcut for weight loss<\/a>, it is thought that sprinting can lead to greater fat burning at rest compared to sustained exercise endurance.\u00a0\u00a0<\/p>\n

‘You are really maxing out your systems when sprinting and that creates a big driver for adaptation,’ Prof Hirsch told National Geographic<\/a>.\u00a0<\/p>\n

This style of high intensity interval training (HIIT) has previously been shown to boost V02 max\u2014a measure of how much oxygen the body can process during exercise.\u00a0<\/p>\n

A high V02 max is associated with better physical fitness and lower risk of cardiovascular disease, indicating that the body is efficiently extracting and using oxygen from the blood.\u00a0<\/p>\n

But, experts say the benefits don’t stop there.\u00a0<\/p>\n

\"According <\/p>\n

According to experts, this high-intensity one minute work out offers a plethora of health benefits from protecting your heart to warding off age-related memory decline\u00a0<\/p>\n

‘As we age, we tend to lose muscle fibres in both size and volume, which is a problem’, Professor Heather Vincent, director of the Health Sports Performance Center at the University of Florida, explained.\u00a0<\/p>\n

Over time this can cause serious problems such as lower back pain<\/a>, increased risk of\u00a0 broken bones and sciatica.<\/p>\n

But, according to Prof Vincent, spriting can help preserve these fibres\u2014responsible for speed and power\u2014that are often under-utilised in day-to-day activities leading to better agility and range of movement in later life .\u00a0<\/p>\n

Sprinting is also one of the few cardiovascular exercises that supports bone density, particularly in areas like the spine and hips, she added.\u00a0<\/p>\n

This is a phenomenon known as Wolfe’s Law. When someone sprints they are applying high rates of force on the ground through contracting and relaxing their muscles, which pull on the bones.\u00a0<\/p>\n

It is this stress that has a direct effect on bone density increase.\u00a0<\/p>\n

However, Prof Vincent warned: ‘It is not necessarily a replacement for strength training but what it can do is promote maintenance of muscle size and muscle power.’\u00a0<\/p>\n

Prof Hirsch agreed saying: ‘Weights are still your best stimulator of muscle, but sprinting does stimulate muscle better than any kind of steady state cardio, like a long run or walk.’\u00a0<\/p>\n

Your browser does not support iframes.<\/p>\n

Your browser does not support iframes.<\/p>\n

But both experts agreed that jogging is the best starting point, before adding sprint intervals into your exercise routine.\u00a0<\/p>\n

‘For the first few weeks, your sprint might be around 70 to 80 percent of maximum, so you let the body condition,’ Prof Vincent suggested.\u00a0<\/p>\n

‘Each time you exercise, your body adapts a little bit and becomes more durable and tolerant.’\u00a0\u00a0<\/p>\n

Whilst exercise has been proven to boost mental health, experts are now saying that sprinting could actually help slow down cognitive decline, associated with dementia.\u00a0<\/p>\n

Prof Vincent said: ‘There’s now some data to show that sprinting or high-intensity exercise can actually help control some age-related decline, like in Alzheimer’s disease.<\/p>\n

She added: ‘It’s that high blood flow that comes from the sprinting that appears to be really beneficial.’<\/p>\n

Earlier this year, Spanish researchers discovered that adults who increased their activity levels<\/a> to around two and a half hours a week, between the ages of 45 and 65, were less prone to one toxic protein, amyloid, spreading in the brain.\u00a0<\/p>\n

Significant clumps of this protein, as well as another\u2014tau\u2014can form plaques and tangles.\u00a0<\/p>\n

This is thought to be behind the symptoms of Alzheimer’s, the leading cause of dementia.<\/p>\n

It comes as a landmark study last year also suggested almost half of all Alzheimer’s cases could be prevented by tackling 14 lifestyle factors.<\/p>\n

To reduce dementia risk throughout life, the commission also made 13 recommendations for both people and governments.<\/p>\n

These include making hearing aids available for all those who need it, reducing harmful noise exposure, and increased detection and treatment access for high cholesterol among the over-40s.<\/p>\n","protected":false},"excerpt":{"rendered":"Swapping gruelling stints at the gym for minute-long sprints could be the key to living longer, protecting against…\n","protected":false},"author":2,"featured_media":26642,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,100,538,137],"class_list":{"0":"post-26641","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-au","9":"tag-australia","10":"tag-dailymail","11":"tag-fitness","12":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/26641","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=26641"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/26641\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/26642"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=26641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=26641"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=26641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}