One Workout Vs. Several Short Workouts

谈到运动时，finding the time to make it happenis often one of the most significant barriers. With work, family obligations, school, social commitments and anything else life throws your way, carving out a 60-minute block of time in your day may seem like an impossible feat.

But what if you could still get plenty of benefits by doing several small workouts throughout the day? Would you try it?

TheCenters for Disease Control and Prevention (CDC)建议成年人每周至少获得150分钟的中等强度有氧活动。增加了健康福利，每周300分钟到300分钟。

That's anywhere between 30 and 40 minutes of exercise on most, if not all, days of the week. To save a bit of time, theCDCdoes give you the option of doing 75 minutes of vigorous-intensity aerobic activity each week. Also recommended are two days per week of strength training with a focus on total-body workouts that include all of the major muscle groups.

If the idea of finding that much time each day to work out has you in a panic, then consider this: A research article published by柱塞2016年发现，在一个中出汗10-minute workout包括至少一分钟，高强度可以具有与以中等强度执行的较长锻炼相似的益处。

Read more:我每周要锻炼频率吗？

如果您正在努力进入您的60分钟的室内骑自行车课，请不要扔进毛巾并完全放弃运动。考虑调度，而不是在列表中交叉健身small workouts throughout the day。

Working out throughout the day allows you to get shorter bursts of exercise in without feeling that you have to choose between your health and other responsibilities. To get the most bang for your buck, mix in a few minutes of higher-intensity bouts of activity in each 15-minute block of time.

Take a15-minute walkduring your lunch break, but include two minutes of moving at a vigorous intensity or faster than your normal pace, followed by a 15-minute walk after work. These bursts of vigorous activity fall under the category ofhigh-intensity interval training or HIIT。

交替之间moderate- and high-intensity intervals在一个锻炼中，您可以在缓慢，稳态的有氧运动时间的一半时间内燃烧卡路里并改善您的心肺健身。

Read more:如何在家里做一个高兴的锻炼

无论您是在工作，在家里还是站在侧链上看你的孩子踢足球，在15分钟的锻炼中挤压是可行的，例如：

• Break up a 30-minute workout intotwo 15-minute workouts。例如，做一个15-minute mini workoutwith cardio and bodyweight exercises in the morning, followed by a 15-minute walk at lunchtime.
  
• Divide a 45-minute session intothree 15-minute small workouts全天。执行15分钟快速HIIT锻炼in the morning, a 15-minute series of yoga poses midday and a 15-minute jog outside to finish off.
  

You can also aim to performseveral small sets of exercises全天。在不同时间每天一次执行每一天：

• Do 10 bodyweight squats at the top of each staircase.
• Plank for one minute, three times a day.
• Perform15 pushups- 每次都聚焦不同的变异 - 每天三次。