Effect of 7-minute workout on weight and body composition
Lama Mattar1, Natali Farran2, Dalal Bakhour2
1Department of Natural Sciences-Nutrition Division, Lebanese American University, Beirut, Lebanon - Lama.mattar@lau.edu.lb.
The Journal of Sports Medicine and Physical Fitness
|January 14, 2017
Summary
The 7-minute workout significantly improved body composition in normal-weight individuals over six weeks. Key benefits included reduced waist circumference and fat mass, enhancing cardio-protective nutritional status.
Area of Science:
- Exercise Physiology
- Nutritional Science
- Public Health
Background:
- The 7-minute workout, a blend of aerobic and resistance exercises, is gaining popularity among individuals with time constraints.
- It offers a time-efficient alternative to traditional, lengthy workout programs, targeting those with low motivation.
Purpose of the Study:
- To investigate the six-week effects of the 7-minute workout on body weight and composition.
- To assess changes in anthropometric and physiological markers in response to a short-duration exercise regimen.
Main Methods:
- A training group (N.=29) performed the 7-minute workout daily for six weeks.
- A control group (N.=29) did not participate in the workout program.
- Measurements included BMI, circumferences, blood pressure, heart rate, hand grip, and bioelectrical impedance at weeks 1, 3, and 6.
Main Results:
- Mean BMI decreased slightly from week 1 to week 3 (P=0.003).
- Significant reductions were observed in waist circumference (4 cm average) and hip circumference by week 3.
- Fat mass and % fat mass decreased significantly across the six weeks (P=0.001).
Conclusions:
- The 7-minute workout positively impacts nutritional status in normal-weight individuals without dietary changes.
- Improvements include reduced waist circumference, suggesting enhanced cardio-protective benefits.
- This workout is a practical and accessible option for initiating and maintaining an exercise routine.
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