Pre-Covid, I did my workouts at my gym in one 45-minute session. Now, I’d like to spread my at-home exercise routines throughout my workday. This gets me up and moving, instead of sitting too long.
My plan is simple: Every hour, I’ll pause and lift light dumbbells (15- 20 lbs, 2-3 reps). An hour later, I’ll do jumping jacks or exercise my shoulders using rubber stretch bands. Sixty minutes later, I may focus on my abs or lats or do leg curls on my bench.
I am sticking to light weights, stretching, and core work. I also walk outside 3X a week. I am near 60, so I’m looking for good exercise and stress reduction.
Question: Does spacing out my exercise throughout the day limit my gains – especially in building a little more muscle?
Thanks in advance.
I know practically nothing about fitness, except I need to do more exercise… but…
There’s a school of thought that even getting up and moving around every hour or so is beneficial, so there’s that. I’ve seen several businesses that even added a “time to stand” reminder on the computers; my Apple watch says the same thing.
I recall a bit about some doctors looking at the 60-second workout. The theory was that the cause of Diabetes II is that the muscles forget how to process glucose because they are always full and there’s too much in the bloodstream. These doctors were testing the idea that if a patient did strenuous exercise for 60 seconds, this would be anaerobic and drain the muscles’ stored energy (ATP?). The exercise they picked was to cycle an exercise bike as hard as you could for 60 seconds. (thigh muscles are the biggest muscles in the body) Then the body needs to refill the muscles. Do this a few times a week and eventually the body will re-learn what to do with glucose. (Naturally, you have to limit that intake, too). 60 seconds, because after that your body switches to aerobic exercise, which does something different.
But if you are a habitual exerciser, Type II Diabetes is probably not your problem.
Thank you, md-2000. Several websites tackle this question, including this from Livestrong.com:
Also this from healthline.com:
Clearly, this path isn’t enough to prepare for a climb up K2, but maybe enough for your average office worker.