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Spending just six minutes every day sweating could be enough to prevent Alzheimer’s, a study suggested yesterday.
The scientists found that cycling at high intensity for a period of six minutes, divided into 40 seconds of hard pedaling and 20 seconds of rest, could be enough to slow cognitive decline.
But you don’t have to just sell your way to a healthier brain, experts insist.
Although the study itself, conducted by researchers in New Zealand, only looked at cycling, in theory other vigorous workouts should reap the same benefits.
Personal trainer to stars including Hollywood’s Rooney Mara and Euphoria’s Maude Apatow, Louisa Drake devised her own six-minute marathon and shared it exclusively with MailOnline.
Scientists in New Zealand found that cycling for a period of six minutes, divided into 40 seconds of cycling and 20 seconds of rest, could extend the lifespan of a healthy brain and slow cognitive decline. But six minutes of HIIT can also do the job. Louisa Drake recommends completing these four movements for 20 seconds, then resting for 10 seconds and repeating three times to complete six minutes.
The PT, who has trained the likes of Gwyneth Paltrow and even royalty, says that HIIT can “help burn fat and calories in a short amount of time.”
No equipment needed, just grab a mat to support your joints and you’re good to go.
For each round of the HIIT workout, Ms. Drake recommends setting your timer and doing 20 seconds of movement followed by 10 seconds of rest.
Then repeat all four exercises three times for a full six minutes of exercise.
round 1
high knee and glute kickers
Move forward in your space kicking your heels to your butt, then halfway through the timer switch and travel backwards, lifting your knees and swinging your arms.
Use the space you have or keep it in place and really attack the moves.
round 2
Sumo Squat & Jump in-out
Place your feet slightly wider than hip-width apart and point your toes at a 45-degree angle.
Sumo Squat, keeping weight in heels, back flat, and chest up. Lower your hips until your thighs are parallel to the floor.
Engage your glutes and quads and push back up to the starting position, then jump up.
round 3
Punching game: Jab, cross, jump
Jab, cross your front (right side) by stepping your right foot in front of your left, hips facing your left side.
Raise your arms in a boxing stance and jab forward with your right arm, cross, then jab with your left (cross).
Let your body rotate and keep your weight on your right foot, with your back heel slightly off the floor.
Jump feet together facing forward and repeat on the left side.
round 4
mountain climbers
On a mat, get into a plank position.
Hands under shoulders, feet shoulder-width apart, back flat, core contracted, head supported.
Bring your right knee in toward your chest without arching or dropping your hips.
Switch legs, tucking one knee in and extending the other leg behind you.
Build speed and maintain board position at all times.
Finding the right balance between rest times and exercise can be difficult. Try extending rest times first before rushing into the full six-minute workout, especially if you’re new to HIIT.
However, rushing into a HIIT workout can cause injury if you’re not careful.
The trick to getting the most out of HIIT is finding the right balance between work and rest, according to Ms. Drake.
She said: ‘If your work intervals are too long, you’re not recovered enough for the next interval.
“Too much rest means you lose momentum and post-burn benefits.”
But there’s a way to find that six-minute workout sweet spot that’s perfect for your fitness level.
• Work to Rest Interval for Beginners: 40 seconds of exercise with 50 seconds of rest for each movement.
• Intermediate interval from work to rest: 60 seconds of training with 30 seconds of rest per round.
• Advanced interval from work to rest: 20 seconds of exercise with 10 seconds of rest for each round repeated three times to complete the six minutes.
Louisa Drake, pictured, is the personal trainer to stars including Hollywood’s Rooney Mara and Euphoria’s Maude Apatow. She agrees that working out is a great way to boost happy hormones, including serotonin, which is why you feel great after a good workout. Photo Credit: Oly Barnsley
Ms Drake added: ‘It’s important to always do a two minute warm up and a two minute cool down.
‘Start by making your way through the rounds and build your path before advancing to the next level.
“In general, the longer you’ve been training and the fitter you are, the more work you can do with less rest.”
The personal trainer agrees that exercise is a great way to boost happy hormones, including serotonin, so you feel great after a good workout.
And she thinks HIIT is particularly good at doing this.
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