Browse: Home / Exercise / Don’t run around the block three times just run for the bus

Menu

Skip to content
  • About
  • Better Body Chemistry School
  • Book a health conversation
  • Speaking query
  • The “Big” Spoons
Header image

BBC

Small things can make a big difference to your health

advertisement

Menu

Skip to content
  • Home
  • Free Resources
    • 31 days to Better Body Chemistry
    • Willpower Report
    • Weight loss e-course
    • Better Body Chemistry for Expecting Moms
    • The ups and downs of insulin resistance
    • Candy Floss Boards
    • Weight tracker
    • Sound bites
  • Library
  • Shop
  • Lucky dip
  • Buy me a coffee
  • Video gallery
  • Contact

Don’t run around the block three times just run for the bus

Posted by Dr Sandy on in Exercise | 2003 Views | Leave a response
Tweet
Share
Pin
Share

the running for the bus workoutYou know you should be moving – both health gurus and Mother Nature advocates it, BUT….

You are quite literally run off you feet with ALL the stuff you have to do, finding 30 plus minutes a day, to run round the block three times, literally or figuratively (on the treadmill), is IMPOSSIBLE.

It turns out, running for the bus, is actually a better workout.

Dashing into fitness

Researchers from Scotland found fast and furious, trumped low and long, when they drafted a bunch of out of shape adolescents into their 7 week fitness programme.

Forty seven boys and ten girls volunteered to take part in the fitness programme. They had to perform three weekly exercise sessions, for 7 weeks whilst the team kept tabs on their vital statistics.

Half were assigned to the fast and furious group, officially performing, high intensity training. The other half followed a more traditional low and long training schedule, categorized as moderate training, during each work out.

Jogging round the block

The low and long routine involved jogging for a period of 20 minutes. The level of exertion was described as moderate.

By the end of the study, these guys had notched up an impressive 420 minutes of exercise, burning an whopping 4410 kcal in the process.

The teens completing this gruelling schedule, were definitely fitter, showing improvements in cardio respiratory fitness, blood pressure, body composition and insulin sensitivity.

BUT….

The dashers also did it

The fast and furious group who were performing high intensity exercise, which involves a series of 30 second sprints i.e. running as hard as you can for a short period of time, also demonstrated the same improvements. There overall cardio respiratory fitness, blood pressure, body composition and insulin sensitivity all improved too.

But they got this cardiovascular advantage, only expending 907 kcal and exercising for a mere 63 MINUTES i.e. they spent 15 % of the time exercising, while getting 100 % of the benefit.

Run like your life depends on it

Primitive man is unlikely to have gone for an afternoon run, just for fun. He may have taken a walk, but it seems doubtful, he ran when he needed to get from point A to point B.

Running was more than likely reserved for life and death situations. Being chased by something would have constituted such a situation – a hungry lion / an angry warthog, would have provided the necessary motivation to get off the “couch” and run like hell.

Run to catch up

In the modern world, there is little necessity to run away from things, so this motivation to run is unfortunately missing.

However, life is moving so fast, catching up is a continuous battle. If you think about it, opportunities abound to run towards things …. especially if you are sufficiently disorganized and poor at time keeping.

For example, you may find yourself dashing for…

  • the bus, especially when the next one is 3 hours from now
  • that connecting flight, in the other terminal building
  • the elevator, before the door shuts closed
  • the bank, post office or other public entity which keeps “odd” hours
  • the class with the cranky professor, who throws a wobbly when you walk in a tiny bit late

Keeping fit could be just a matter of running late

So you don’t have enough time to exercise – yeah, right.

If you make a concerted effort to run a little more during your busy day, you won’t have to waste 30 minutes at the gym, three to five times a week.

PS. You might need to ditch the high heels and tights to implement this strategy – keep your takkies permanently strapped on, it might also be advisable to carry a little deodorant with at all times, as well.

On a serious note, the evidence is trickling in…..high intensity training is a great way to get fit if you’re on a tight time budget. The added benefit is, it doesn’t require expensive equipment – all you really need is a flat clear piece of pavement or stretch of grass and a little commitment.

The effects of time and intensity of exercise on novel and established markers of CVD in adolescent youth. American Journal of Human Biology (2011) 23(4):517-526. Duncan S. Buchan, Stewart Ollis, John D. Young, Non E. Thomas, Stephen-Mark Cooper, Tom K. Tong, Jinlei Nie, Robert M. Malina, Julien S Baker.
 

Interested in learning more about the chemistry behind exercising ?

Subcribe to E-spoons, to get e-mail updates once a month to learn how to keep your body chemistry balanced so you can perform at your optimum. 

View previous E-spoons.

Close

NOTE : Privacy & spam policy. Spoonful of Science will not rent, trade or sell the e-mail list to anyone. You can unsubscribe at any time by following the unsubscribe link.

Know someone who will find this post useful ? Share it on facebook, linkedin, twitter

Further reading

exercising for better health the garbage bag worked running on coke
How to choose an exercise programme you will stick with Muscle building for the testosterone challenged Choosing water to quench your thirst  is a no brainer when counting calories

The 7 Big Spoons™…. are master switches that turn health on.

balance eicosanoids rein in insulin dial down stress sleep vitamin D microflora think
Balance Eicosanoids Rein in insulin Dial down stress Sleep ! Increase Vit D Culivate microflora Think champion

Hire Dr Sandy from a Spoonful of Science to be the keynote speaker at your next event.

Did you learn something new or do you have a different perspective ? I’d love to hear from you so post me a comment below

Tweet
Share
Pin
Share
Posted in Exercise | Tagged exercise, high intensity training, insulin, jogging round the block

Connect with us

facebook you tube pinterest 40 Linkedin

Instagram

betterbodychemistry
@betterbodychemistry
Follow
I am participating again in an amazing FREEBIE Holiday Abundance bundle, which is packed with digital gifts. There is something for everyone. I'm including my brand new workshop reviewing the pros and cons of using semaglutide (aka Ozempic/Wegovy) to lose weight. 

There are 40+ free gifts 🎁 with a collective value of over $1700. You can take what is interesting to you and leave the rest. The bundle will be available for you to access from 18 – 21 December. 

Get on the waitlist now, by going to the link in my bio. 

#HolidayAbundance #WaitlistNow
betterbodychemistry
betterbodychemistry
•
Follow
I am participating again in an amazing FREEBIE Holiday Abundance bundle, which is packed with digital gifts. There is something for everyone. I'm including my brand new workshop reviewing the pros and cons of using semaglutide (aka Ozempic/Wegovy) to lose weight. There are 40+ free gifts 🎁 with a collective value of over $1700. You can take what is interesting to you and leave the rest. The bundle will be available for you to access from 18 – 21 December. Get on the waitlist now, by going to the link in my bio. #HolidayAbundance #WaitlistNow
2 days ago
View on Instagram |
1/9
Say goodbye to sugar spikes! Discover how eating an apple before your meal can make a significant difference for those who are glucose intolerant.

Click for more https://bsapp.ai/4_XjWAv-p #AvoidSugarSpikes #healthyeating #healthtips #healthylifestyle #carbs #betterbodychemistry #glycemicresponse #apples #sugar #metabolism #prediabetic #diabetes
betterbodychemistry
betterbodychemistry
•
Follow
Say goodbye to sugar spikes! Discover how eating an apple before your meal can make a significant difference for those who are glucose intolerant. Click for more https://bsapp.ai/4_XjWAv-p #AvoidSugarSpikes #healthyeating #healthtips #healthylifestyle #carbs #betterbodychemistry #glycemicresponse #apples #sugar #metabolism #prediabetic #diabetes
5 days ago
View on Instagram |
2/9
Lower amino acid bioavailability can impact everything from muscle building to immune function. 

Click for more https://bsapp.ai/6fLPtxyAc #healthylifestyle #metabolichealth #sugarmetabolism #aminoacids #healthylifestyle #insulinresistance #glucoseintolerance #healthcomplications ##betterbodychemistry #metabolicdisease #musclehealth
betterbodychemistry
betterbodychemistry
•
Follow
Lower amino acid bioavailability can impact everything from muscle building to immune function. Click for more https://bsapp.ai/6fLPtxyAc #healthylifestyle #metabolichealth #sugarmetabolism #aminoacids #healthylifestyle #insulinresistance #glucoseintolerance #healthcomplications ##betterbodychemistry #metabolicdisease #musclehealth
6 days ago
View on Instagram |
3/9
If you've been diagnosed with type 2 diabetes and you're not visible overweight. 🤯 Weight loss should still be on your agenda. , Learn more about the "fat threshold hypothesis" now!  You can find the link in the F section of the BETTER BODY CHEMISTRY library.  Go to my bio to get started.

Click for more https://bsapp.ai/iDM-8oUrr #InsulinResistance #SkinnyFat #ReversingDiabetes #skinnydiabetics #DiabetesAwareness ##Type2Diabetes #BetterBodyChemistry #MetabolicHealth #FatThresholdHypothesis #BeyondTheScale
betterbodychemistry
betterbodychemistry
•
Follow
If you've been diagnosed with type 2 diabetes and you're not visible overweight. 🤯 Weight loss should still be on your agenda. , Learn more about the "fat threshold hypothesis" now! You can find the link in the F section of the BETTER BODY CHEMISTRY library. Go to my bio to get started. Click for more https://bsapp.ai/iDM-8oUrr #InsulinResistance #SkinnyFat #ReversingDiabetes #skinnydiabetics #DiabetesAwareness ##Type2Diabetes #BetterBodyChemistry #MetabolicHealth #FatThresholdHypothesis #BeyondTheScale
6 days ago
View on Instagram |
4/9
When you're metabolically challenged, you're told the problem is TOO MUCH fuel.  It's NOT.  It's too much fuel NOT BURNING that  is the health risk - learn why and how to help your muscles start a fire in our latest blog post.

Click for more https://bsapp.ai/5nZShLbwL #healthyhabits #muscles #oxidativestress #mitochondria #oxygen #insulinresistance #healthylifestyle #betterbodychemistry #diabetes #wellness #sugarburning #firemaking
betterbodychemistry
betterbodychemistry
•
Follow
When you're metabolically challenged, you're told the problem is TOO MUCH fuel. It's NOT. It's too much fuel NOT BURNING that is the health risk - learn why and how to help your muscles start a fire in our latest blog post. Click for more https://bsapp.ai/5nZShLbwL #healthyhabits #muscles #oxidativestress #mitochondria #oxygen #insulinresistance #healthylifestyle #betterbodychemistry #diabetes #wellness #sugarburning #firemaking
6 days ago
View on Instagram |
5/9
When you're metabolically challenged, you're told the problem is TOO MUCH fuel.  It's NOT.  It's too much fuel NOT BURNING that  is the health risk - learn why and how to help your muscles start a fire in our latest blog post.

Click for more https://bsapp.ai/5nZShLbwL #healthyhabits #muscles #oxidativestress #mitochondria #oxygen #insulinresistance #healthylifestyle #betterbodychemistry #diabetes #wellness #sugarburning #firemaking
betterbodychemistry
betterbodychemistry
•
Follow
When you're metabolically challenged, you're told the problem is TOO MUCH fuel. It's NOT. It's too much fuel NOT BURNING that is the health risk - learn why and how to help your muscles start a fire in our latest blog post. Click for more https://bsapp.ai/5nZShLbwL #healthyhabits #muscles #oxidativestress #mitochondria #oxygen #insulinresistance #healthylifestyle #betterbodychemistry #diabetes #wellness #sugarburning #firemaking
6 days ago
View on Instagram |
6/9
Even if you're not visibly "fat," losing weight should be on your agenda, because we all have a FAT THRESHOLD. 

To learn more about the Fat Threshold hypothesis, visit the library page on my blog. You can find the link in my bio

#skinnyfat
betterbodychemistry
betterbodychemistry
•
Follow
Even if you're not visibly "fat," losing weight should be on your agenda, because we all have a FAT THRESHOLD. To learn more about the Fat Threshold hypothesis, visit the library page on my blog. You can find the link in my bio #skinnyfat
7 days ago
View on Instagram |
7/9
Calling all ‘skinny diabetics’: Prioritize weight loss to unveil metabolic wellness—discard secret fat for a healthier you.  Your health journey is as unique as your fingerprint. Embrace the diversity, challenge the norms, and let's create a world where wellness knows no boundaries.  Join the revolution! Follow Better Body Chemistry. Want to delve deeper? Click the link in my bio—explore the library and find the fat threshold story under F.

Click for more https://bsapp.ai/iDM-8oUrr #InsulinResistance #FatThresholdHypothesis #ReversingDiabetes #SkinnyFat #skinnydiabetics #BetterBodyChemistry ##Type2Diabetes #MetabolicHealth #DiabetesAwareness #BeyondTheScale
betterbodychemistry
betterbodychemistry
•
Follow
Calling all ‘skinny diabetics’: Prioritize weight loss to unveil metabolic wellness—discard secret fat for a healthier you. Your health journey is as unique as your fingerprint. Embrace the diversity, challenge the norms, and let's create a world where wellness knows no boundaries. Join the revolution! Follow Better Body Chemistry. Want to delve deeper? Click the link in my bio—explore the library and find the fat threshold story under F. Click for more https://bsapp.ai/iDM-8oUrr #InsulinResistance #FatThresholdHypothesis #ReversingDiabetes #SkinnyFat #skinnydiabetics #BetterBodyChemistry ##Type2Diabetes #MetabolicHealth #DiabetesAwareness #BeyondTheScale
1 week ago
View on Instagram |
8/9
Metformin's legacy is haunted by the Vitamin B12 Bandit. Join us as we delve into the untold story of this mysterious partnership that's can negatively impact your health if you're using metformin to control your sugar levels and you don't take precautions. [To find this story, search 'Metformin and Vitamin B12' in our Library Page in Bio]

Click for more https://bsapp.ai/Q9Zq5R2oT #VitaminB12Deficiency #MetforminEffects #GutHealth #DiabetesManagement #DiabetesCare #DiabeticNeuropathy #GutMicrobiome #BacterialBiology #VitaminB12Supplements #metformin #Bacteroides
betterbodychemistry
betterbodychemistry
•
Follow
Metformin's legacy is haunted by the Vitamin B12 Bandit. Join us as we delve into the untold story of this mysterious partnership that's can negatively impact your health if you're using metformin to control your sugar levels and you don't take precautions. [To find this story, search 'Metformin and Vitamin B12' in our Library Page in Bio] Click for more https://bsapp.ai/Q9Zq5R2oT #VitaminB12Deficiency #MetforminEffects #GutHealth #DiabetesManagement #DiabetesCare #DiabeticNeuropathy #GutMicrobiome #BacterialBiology #VitaminB12Supplements #metformin #Bacteroides
1 week ago
View on Instagram |
9/9
View on Instagram

FEELING….

sign posts then you need better body chemistry.

Grab our free E-course

“31 days to better body chemistry”

The advice is simple to follow and based on REAL science, not hype

Need more information ? Click here

  • Popular
  • Featured
  • Recent
  • asprosin the sugar plum fairy

    Why sugar levels are high despite NOT eating

    22199 views / Posted
  • poop getting stuck

    The fix for constipation is to go on a low fibre diet

    21320 views / Posted
  • oatmeal breakfast being beaten by egg

    Which is a better breakfast, egg or oatmeal ?

    19815 views / Posted
  • chewing gum relieving postoperative ileus

    A stick of chewing gum gets the gut going after surgery

    16836 views / Posted
  • carbonated water bubbles fill you up

    Fizzing up the water flattens your appetite

    15734 views / Posted
  • sun extracting cholesterol

    Make sure you have your “annual” check-up in the summer time

    / Dr Sandy
  • sending your kid to bootcamp won't stop childhood obesity

    Moving more won’t stop your kid from getting fat

    / Dr Sandy
  • cholesterol at the scene of the accident

    Bone cells are stiffening up your arteries not cholesterol

    / Dr Sandy
  • brain size the problem in ADHD

    Are kids with ADHD just acting according to their brain age

    / Dr Sandy
  • plastering the blood vessel with calcium

    Calcium supplements are building bones and breaking hearts

    / Dr Sandy
  • fat cell groom trying to pull triglyceride bride over the threshold

    Go on a diet even if you think you have nothing to lose

    / Dr Sandy
  • img-47

    The vitamin B12 heist that happens when you take metformin

    / Dr Sandy
  • hepcidin waving his calculator with cell city and ferriportin pump in the background

    Iron loaded macrophages

    / Dr Sandy
  • img-49

    Unlocking the Hidden Dangers of Iron Supplements

    / Dr Sandy
  • baby bottle sitting in a sea of tiny plastic particles

    Guarding Your Baby’s Gut: The Alarming Reality of Microplastics in Bottles

    / Dr Sandy

RSS Recent posts

Dr Sandy Dr Sandy Evans, PhD

Located in Johannesburg, South Africa

Disclaimer : The stories and articles are provided as a service. Dr Sandy's opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider.
 

Book an appointment

Calendar icon
 

Connect with Dr Sandy

facebook 40
you tube 40
pinterest 40
linkedin 40
 

Categories

Featured posts

  • asprosin the sugar plum fairy

    Why sugar levels are high despite NOT eating

    22199 views / Posted
  • poop getting stuck

    The fix for constipation is to go on a low fibre diet

    21320 views / Posted
  • oatmeal breakfast being beaten by egg

    Which is a better breakfast, egg or oatmeal ?

    19815 views / Posted
 

©2011-2023 Spoonful of Science

Menu

  • Meet Dr Sandy
  • Disclosure/disclaimer
  • Privacy policy
  • Comment policy
  • Contact
Tweet
Share
Pin
Share