10x3 Cardio: The Ultimate Stress-Reliever
There is good news for those of us who have hectic schedules and still want to exercise to lose weight. However, this is even better news for combatting the nation’s number one silent killer: Stress.
M Jakicic et al. (Journal of the American Medical Association 1999 282: 1554-1560) examined short bouts of cardiovascular work as compared to longer bouts for weight loss efficacy. They found no difference in the group that exercised for only 10 minutes a day, on average, 3 times a day with those exercising the same duration all during the same session.
Exercise reduces stress, and multiple sessions can reduce stress at key moments in the day. Only 10 minutes is required. That’s easy to get in before work, during lunch (walk a few flight of stairs for 10 minutes) and then later in the evening. 10-minute sessions are also easier for most people to handle mentally as boredom is less of a factor.
Give the 10x3 stress-busting cardio a shot. You’ll be surprised at what a little cardio can do for your stress levels and your productivity… not to mention weight loss.
[ jB ]
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Comments (7)
Dave H said:
Hey Jon,
10 minutes 3x a day sounds great—but now I need a definition cleared up. I’m a student of Tai Chi Ch’uan, and doing the Form 2x a day is recommended by my teachers—but…
What exactly does one count Tai chi as? Isometric? Cardio? something else?
After a good solid round of the form, my quads feel as beat up as they do after squats, and my heart rate is up there with a treadmill session—but I haven’t moved far, or fast. I would think I’d call this anerobic—but breathing is considered “key” to the form—even, slow, easy breath.
This might be nitpicking—but since I _hate_ cardio, generally speaking…if Tai Chi gets me there, then I’ll count my warm up before weights +the form, and consider my program set up for now. I’ll be doing my own research after I finish this comment, but any thoughts you might have would be appreciated!
(if the name helps, it’s “Jang style Tai’ chi Ch’uan”, and I do the form 2x day, every day. It’s superb for stress relief)
Thanks much,
Dave H
Posted on Dec 08, 2008 12:17 PM
Dave H said:
Jon,
I should Correct myself: its “yang”, not Jang.
Posted on Dec 08, 2008 12:20 PM
Dave H said:
Jon,
I should correct myself: its “yang”, not Jang.
Thanks again,
Dave H
Posted on Dec 08, 2008 12:20 PM
Jon Benson said:
The study was done using traditional cardio methods. Tai Chi is not good cardio as the heart rate is too low. For this to work, it would have to be stairs, treadmill, etc. — but it’s 10 minutes. You can do anything for 10 minutes.
Posted on Dec 08, 2008 03:46 PM
Dave H said:
Ah well…
Stairs it is then. I live on the third floor, so….I’ll set my watch and get steppin.
Posted on Dec 09, 2008 08:50 AM
Karcsi said:
Hi Jon,
Any recommendation or sample is available for the heavy hands excersices to have a 10 minutes routine?
Thanks,
Karcsi
Posted on Dec 09, 2008 09:09 AM
Jon Benson said:
Karcsi,
Actually Dr. Len Schwartz, then inventor of Heavy Hands, uses this exact protocol. He trains with HH for 10 minutes every few hours. So yes, you can definitely make this work.
Jon
Posted on Dec 10, 2008 12:10 PM