Finding time for longer workouts isn’t always easy. Between work, family, and social commitments, exercise can sometimes take a back seat. And carving out 60 minutes a day can be much easier said than done. But when we’re struggling for time, there may be a deceivingly simple solution: micro workouts.
A micro workout is pretty much what you’d expect it to be – a very short bout of exercise which can be performed in a matter of minutes.
For many of us the idea of a super short workout may seem counter-intuitive. The general understanding is that longer is better. And whilst micro workouts probably shouldn’t be seen as a replacement for more prolonged and disciplined forms of exercise, there may be a valid place for them in our daily schedules.
Micro workouts explained
For a more in-depth understanding of what micro workouts actually are, and how you might benefit from them, take a look at this excellent video from the Mark’s Daily Apple YouTube channel:
Micro workouts in studies
There’s mounting research-based evidence to suggest that micro workouts can be good for us. One interesting study took a group of inactive people and asked them to pedal as hard as they could on a stationary bike for 20 seconds, 3 times a day (each round was separated by 4-5 hours of inactivity). After six weeks, the group’s CRF (cardiorespiratory fitness) improved by 9%, compared to a 13% improvement in a similar group who were asked to do the same 3 x 20 second bike sprints but in a 10-minute session, separated by 3-minute rest periods.
Another study found that just 1 minute of intense exercise within a 10-minute session (carried out 3 times per week over the course of 12 weeks) was just as effective in improving indices of cardiometabolic health in sedentary men as 50 minutes of continuous exercise per session.
Pilates is an incredibly popular form of exercise. It offers an all-round, integrated workout that focuses on core strength, muscle development, balance, and concentration.
It was developed in the early 20th Century by its namesake, Joseph Pilates, and has steadily grown in popularity ever since. Nowadays you can find Pilates classes almost anywhere you go, and with good reason. As the founder himself said, “[Pilates] develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and evaluates the spirit.”
So let’s take a look at why Pilates is such a great workout.
What is Pilates?
First things first: what exactly is Pilates? In a nutshell, it’s a slow, low-impact exercise method inspired by calisthenics, yoga, and ballet. It has a particular emphasis on strengthening the core, but is aimed at developing all-round fitness and wellbeing.
There are various types of Pilates that require special equipment such as the Reformer and Wunda Chair, but at its most basic level it can be performed with little more than a mat.
According to the Pilates Foundation, Joseph Pilates based his work on three principles: breath, whole-body health, and whole-body commitment. The whole-body, in this instance, referring to mind, body, and spirit.
It’s believed that more than 12 million people practise the method worldwide.
So, now that we’ve covered the what, let’s move on to the why and look at some of the things that make Pilates such a beneficial and popular practise. . .10
It builds strength, not bulk
Pilates is more about developing long lean muscles as opposed to straight bulk. So it’s an excellent choice for those who are looking for tone and not size.
The movements involved in Pilates also place a lot of emphasis on the core, engaging the abdominal muscles and muscles closest to the spine, which helps to build and strengthen the body’s frame.
Essentially, what you’ll develop from Pilates is the sort of functional strength that’s useful for the physical challenges of everyday life.
A strong core supports proper alignment, and proper alignment promotes good posture. By training and strengthening the abdominal and lower back muscles, your posture should naturally come into alignment. This is part of the reason why Pilates is often said to help those suffering from back pain.
It can be modified
One of the best reasons to practise Pilates is its accessibility. Many of the moves can be modified to accommodate a broad range of abilities and fitness levels, which means that beginners can jump straight in without feeling overwhelmed.
Setting your own difficulty level means that you can push yourself as and when you feel like it, and if any of the movements become too intense, you can take them down a notch.
Pilates is also a relatively gentle form of exercise. That’s not to suggest that it’s easy. But the fact that many of the movements are performed from a seated or reclining position means that there’s virtually no impact, and very little external strain on the body.
Pilates is good for the mind
Pilates challenges you to focus all of your attention on the movements you’re performing. The slow, flowing nature of the exercises requires unwavering concentration, and the emphasis on proper breathing introduces an element of mindfulness.
So although it can be very physically demanding and challenging, you may just find yourself feeling a little calmer and more focussed after a good Pilates class.
Last week we shared 11 of the most popular yoga routines on YouTube. And with the same theme in mind, we thought we’d expand the offering by bringing you the top 10 most popular Pilates workouts.
Yoga, after all, isn’t for everyone. And if you find instead that you resonate more with the particular style and sequencing of Pilates, then this is the post for you.
Below are the top ten results for the YouTube search term “Pilates workout” (as of November 2021). You’ll find a great selection of classes offered by a range of different channels. Interestingly, the most common channel to feature in the list is POPSUGAR Fitness, which takes up 3 of the 10 spots.
POP Pilates for Beginners – Total Body Workout
13 million views
Leg Slimming Pilates Butt and Thigh Workout to Lift Glutes & Tone Thighs
13 million views
Total Body Pilates! 20 Minute Tone & Shape, Legs, Butt, Abs, Beginners Home Workout, Flexib
8.3 million views
The Ultimate Pilates 21 Day Challenge ♥ Define Your Abs & Booty
6.4 million views
30-Minute Butt and Abs Pilates Bikini Workout With Jake DuPree | Class FitSugar
5.4 million views
Pilates 21 Day Challenge ♥ Full Body Workout For Results
25-Minute Pilates Workout to Tone Your Abs, Butt, and Arms x WundaBar Pilates | Class FitSugar
4.6 million views
45-Minute Cardio Pilates Total Body Workout
4.3 million views
30 MIN FULL BODY WORKOUT | At-Home Pilates
3.9 million views
Stay strong!
That’s it for this week’s list. But don’t worry, it doesn’t have to end there. Once you’ve made it through these workouts, why not build on your personal practise with these 5 Pilates moves for a killer core workout.
Last week we shared some reasons why cycling is a fantastic form of exercise. This week, to continue with the same theme, we thought we’d share some useful resources for anyone who’s interested in digging deeper into cycling around the city of Newcastle.
Below you’ll find links to local cycling groups, hubs, shops, routes, and guides all based in or around Newcastle upon Tyne. We hope you’ll find them useful.
What makes cycling such a wonderful hobby is that not only is it great for mental and physical health, but it’s accessible. In other words: you don’t need heaps of money, equipment, or existing fitness to get going. Another form of exercise that strikes a similar chord is, of course, walking (although walking is, on the whole, more affordable and accessible).
But why choose between the two when you can just do both? So when you’ve finally exhausted all the resources on the above list, and you just fancy a good old-fashioned walk to mix up your cycling routine, then take a look at these 6 wonderful walking routes in Newcastle.
There are many reasons to ride a bike. Whether its to increase your health, decrease your commuting costs, or lower your carbon footprint, making a habit of cycling may be one of the best personal investments you can make.
And in terms of fitness, cycling is a wonderful addition to any workout regime. Both its low-impact nature and accessibility make it the perfect choice for everyday exercise.
So whether you want a bike for work, leisure, or just a good old fashioned leg workout, keep reading for x reasons why cycling is amazing for the mind and body.
Promotes mental wellbeing
In the words of Mark Martin (whose Ted Talk we’ve featured below), “You really cannot be sad on a bicycle”. There are a number of reasons why people believe that cycling is good for mental health. One potential factor is the semi-meditative state that cycling puts us in. The rhythm and motion of cycling can help to calm and quiet our minds, whilst at the same time the need to maintain constant awareness keeps our brains active enough to shut out all distractions.
Offers a low-impact cardio workout
A huge advantage that cycling has over lots of other exercise forms is its low-impact nature. A gentle/moderate cycling routine presents a much lower risk of injury than some other more intense styles of cardio training. This is not only good news for beginners and those with lower levels of fitness, but it’s good for everyone. Cycling is the kind of hobby you can keep with you all through your life.
It doesn’t matter how old you are, or how fit you are, or how well-conditioned you are. As long as you have a bike, and as long as you can ride it, then you’ll always have access to a source of cardio exercise.
Cycling kicks off your day in a positive way
If you cycle to work then it’s one of the first things you’ll do in a morning, which can have a hugely positive impact on the rest of your day. Pedalling a few miles before even sitting down for your 9am coffee can bring a huge sense of achievement and satisfaction.
In fact, cycling has been identified as the happiest way to commute to work. According to a paper in Science Direct, there are four components that contribute to higher levels of commuter satisfaction in cyclists: “1) A high degree of commuting control and ‘arrival-time reliability’; 2) Enjoyable levels of sensory stimulation; 3) The ‘feel better’ effects of moderate intensity exercise; and 4) Greater opportunities for social interaction”.
Ted Talks On Cycling
Now, for a bit more inspiration and information, we thought we’d share two fantastic Ted Talks on the wonders of cycling. Enjoy!
Bicycling For Life: Mark Martin
The Amazing Way Bicycles Change You: Anthony Desnick
Walk, Cycle, Run, Swim
Of course, cycling is just one of many ways to keep fit and healthy. For more on the myriad advantages of keeping active, why not take a look at these 5 benefits of running, or these 9 benefits of swimming.
Podcasts are wonderful companions when we’re on the move. Whether we’re walking to work, riding the bus, or waiting for a train, a good podcast can really help the time fly by. But aside from that, podcasts can really help us get through a workout.
Not only do they give us something to focus on, but they can inspire us to push ourselves and strive for our goals. So no matter if you’re a runner, a swimmer, and cyclist or a bodybuilder, we’re sure there’s a podcast out there that can help you to stay motivated achieve your goals.
With that said, here are 7 health and fitness podcasts that we think are worthy of any exercise enthusiast’s headphones.
Host Ali Feller sits down for deep conversations with “inspiring people who lead interesting lives on the run and beyond”. And though running is the running theme that binds Ali and her guests together, this podcast goes far beyond the track to deliver interesting, thoughtful, and inspiring conversations.
In this podcast, fitness and weight loss expert Vinnie Tortorich “dispels the widespread mistaken beliefs regarding weight loss and exercise and teaches us how to lose weight, get fit and reclaim our lives”. Covering topics from the effects of sugary drinks and the dangers of steroids to goal-setting and obesity. This one’s a great listen for anyone interested in health and fitness, but also specifically those looking to lose weight.
You may already be familiar with a little platform called TED Talks… But did you also know about their podcast? In this informative show, “TED speakers answer questions you never even knew you had, and share ideas you won’t hear anywhere else, all around how we can live healthier lives”. Some of their most recent episodes (at the time of writing) discuss the “mood-boosting power of crying”, how to manage stress, and why it’s ok to forget things.
If you’re interested in marathons then this podcast is for you. Annie Spencer “shares her knowledge and experience as both a marathoner and registered nurse to help you run smarter, feel better, and go the distance”. Whatever your current running level and whatever your goals, Marathon Training Academy is certain to keep you inspired.
Host Emily Abbate talks to a range of individuals about their successes and, perhaps more importantly, failures. It’s a wellness-focussed podcast, and is a fantastic place to find inspiration, especially if you’re feeling stuck or lacking motivation.
We’ll let the description of this podcast speak for itself: “Twenty Minute Fitness brings you the best news and advice on nutrition, health, weight loss and digital health in less than 20 minutes!”
Though an all-round excellent listen, this podcast is brilliant for those more interested in the nutritional aspect of health and wellness. Eat, Move and Live Better dives deep into lots of food-related topics. These include whether dairy is good or bad for you, why it can be difficult to stop overeating, and nutritional strategies that can lower your risk of Alzheimer’s disease. In their own words, “the one message we’d like to share is this: You CAN get healthy and fit while still living your life”.
