Stay Fit With Short, Intensive Workouts



Scott Nossek spoke at a recent Shoot For The Heart gathering about the benefits of intense exercise programs.

“No matter where you are today, you can improve physically.”

That was Scott Nossek’s message as he spoke to a large audience at the monthly Shoot For The Heart gathering at Mountain Bible Church on Jan. 28.

Nossek, a physical therapist at Payson Physical Therapy and strength and conditioning specialist for the National Strength and Conditioning Association with 25 years in the business, said intense activity is a great way for outdoor enthusiasts to stay or get fit.

“No matter what your obstacles are, you can do intense exercise for short periods of time,” Nossek said. “But intensity is different for everybody. You’ve got to find your intensity level. And that’s where guys like me can help you find that intensity dial, as I call it. My intensity level today is not the same as it was 20 years ago.”

Nossek, who also runs the sports medicine program at Payson High School, said people can lose weight and get in shape in as little as 10 minutes a day.

“I don’t want to discourage people from walking and hiking, those are good exercises,” he said. “But these short intense programs can be just as effective at burning calories. An example is cross fit. Cross fit is not for everybody, it’s just an example of a short duration intense physical workout. Cross fit is really popular right now.”

Nossek led those listening to his talk through a brief workout session.

“I took them through a modified example of the Spartacus Workout, which is a pretty popular workout that came out a few years ago,” he said. “It’s working intensely in a short time.”

He said there are a number of different workouts that fall into the category. “If people have an iPad, there’s a whole section of seven-minute workouts you can download,” Nossek said. “That’s as short as I’ve seen. But 10- to 12-minute workouts can be productive if it’s the right program.

“I’m not encouraging people to download these workouts on their iPad, I’m just saying those are good examples of the 10- to 12-minute workouts.”

He stressed that it’s good to rotate other exercise programs in with these short intense workouts. “This isn’t something you necessarily do every day,” Nossek said. “You should mix in some other things like hiking. But you should be exercising six days a week. These short duration workouts can make that more reasonable for some people that are really busy.”

He said the research for how effective these short intense programs can be is there. “There’s good science behind these workouts that last 10 to 12 minutes,” Nossek said. “Of course, you want to have a good warm up and cool down, so workouts are still going to be pushing 30 minutes, ideally. But the intense portion of the workout can be as brief as 10 minutes.”


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