Start with 60 challenge





Start with 60 challenge 

ActiveSg is having a "Start with 60" challenge. In this challenge, you attempt a "1 minute workout".

The objective of ActiveSg's Challenge is to get people active through participating and then sharing their one minute exercise. Those who are active, can try strenuous workout and those are encouraged to push themselves a little bit more than they normal.

The 1 minute workout

The concept of a 1 minute workout is that 1 minute of intense exercise 3 times a week is able to stimulate physiological adaptions linked to improved health in obese and overweight adults. These include improved

  • Oxygen utilization efficiency (VO2max)
  • Glycemic control 
  • Resting systolic and diastolic blood pressure 

More details on the health benefits of short intense workouts are summarized in a paper by Professors Martin Gibala and Jonathan Little from McMaster University. 

The 1 minute workout study

The original study on the 1 minute workout, undertaken at McMaster University, involved 14 participants undertaking 3x20 seconds of "all out" exercises (on a stationary bicycle) with 2 minute rest periods between each exercise. The test studied the participants over a 6 week period and the exercise was repeated 3 times a week.

Some important points to note are 

  • The study required participants to engage in highly vigorous exercise for 20 second bursts.
  • Participants performed the exercise 3 times a week over a 6 week period. 
  • The subjects were obese or overweight. 
  • This was a small study, consisting of only 14 participants.
  • There was not significant change to the BMIs of the participants.

So there are limitations drawing conclusions from the results of this study.

My view

I believe that the 1 minute workout has benefits for much of the population- fit, sedentary and obese and overweight. A high level of cardiorespiratory fitness, together with good glycemic control and insulin sensitivity will help you maintain good health.

If you are not fit, then you do not need to start with vigorous activity. You can start slow and each time you exercise, work a little harder.

We should however continue to work on the other main components of fitness - strength, muscular endurance, flexibility and body composition.



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