If you've got 22 minutes, you can get an effective whole-body workout. Ruth Bader Ginsberg's personal trainer walks us through an interval session and explains the science behind effective exercise.

Here's what to remember:
- High intensity interval training maximizes your workout in the shortest time.
- Weight training is crucial for preventing injury.
- Include stretching to stay strong.
United States


00:00:00all right how many do I need to do to me if you will please give me a break because doesn't all right thirteen you got in hill and blow away thirteen good and twelve if you are ready to commit to working out but don't know where to start
00:00:12good and ten nine we have got you covered we're gonna give you the essentials to an effective work out looking good six one one five more five we certified trainer Bryant at Johnson who happens to be the trainer to a pretty famous woman a Supreme Court justice tortillas
00:00:32Ruth beta Ginsburg or as I caller justice Ginsburg and Bryant's does not cut her any slack or for that matter to me either thank you Mrs will give me here just for nothing like this is going this is your NPR life kit for exercise in this episode will
00:00:56walk you through a full body workout you can do at home in just twenty two minutes and trust me it's going to kick your **** kicked mine that's coming up in a minute support for NPR and the following message come from link then learning which offers over thirteen
00:01:17thousand online courses to help you achieve your goals you can take a course like managing stress and learn from experts about the importance of mindfulness listening thinking and communicating positively and much more linked in learning videos are short so you can fit a lesson in between workouts and
00:01:35apply it that same day and life Kate listeners get a month of learning free start your free trial a linked in learning dot com slash NPR I'm Alison Aubrey and I cover health and wellness here at NPR and in this episode we're gonna have four key take aways
00:01:52about how to get more bang for your Buck when you work out and why it matters all you really need is twenty two minutes to get it all in you can get a fantastic work out in twenty two minutes that's Tim church he's a physician who's published a
00:02:06whole bunch of studies on exercise at some level I think if you sticking you more than twenty two minutes you might be doing the wrong work out so why twenty two minutes the official recommendation is we need about a hundred and fifty minutes of moderate activity a week
00:02:21so divide that by seven and boom you got twenty one point for two minutes or rounded up twenty two minutes we're gonna break that down into ten minutes of cardio eight minutes of weight training and four minutes of stretching and Tim can explain what each part of our
00:02:37work out is doing for us while Bryant's walks us through how to do them in twenty minutes I can have you go from head to toe all the way down it before you realized you may want to do more than twenty two minutes and Bryant says don't even
00:02:48think about starting with your excuses RBG doesn't complain and I've actually had people come to me and they would say well I'm just too old to do it she's eighty five and they'll be like you know when I get this bad back and I'm like you know this
00:03:06is meant to cancer twice what's your assessment RPG can find time to work out so can you and if you keep with these exercises you might be is active and healthy into your eighties now Tim and Brian are going to be our two guides here if you're following
00:03:21along with us at home let's start with a five minute cardio warm up we don't stop at the treadmill and then increase the speed a little bit now you want to do it to where it's comfortable for you right now what we want to do is want to
00:03:33get moving for five minutes in the next few minutes I want to tell you about the absolute best trick in the book and I mean at this could help you completely rethink your work out you could actually cut your workout time in half now the term to remember
00:03:47here is hits that stands for high intensity interval training the purest form of high intensity interval training it is simply that it's intervals you're gonna have a short warm up you're gonna hit the interval really hard maybe a sprint for twenty seconds or cycle your heart out for
00:04:02a minute you're gonna rash and then you hit that twenty seconds again and you go all out hit another interval really hard you're gonna rest it helps you have a very efficient workout because you're getting a lot of work in in a short period of time you're stimulating
00:04:23more physiological pathways you're stimulating more muscles so pull from a health perspective and potentially for weight perspective you're getting more benefit the just going at a leisurely pace won't do like a turbo boost turbo boost is a great and how much you can do these kind of intervals
00:04:40on any kind of equipment or if you're out running or power walking and if you're following along this is one of two five minute bouts of cardio you want to do the second chunk after your weight training which means that this work out has only ten minutes of
00:04:55cardio total which is kind of a strange concept for me you know here's what I wanted to ask you I hate you know used to be a long distance runner I've run marathons and I have this built in you know sort of bias that I'm not really working
00:05:08out until I get I don't know twenty or thirty minutes of cardio and here you are telling me that I just need ten minutes of cardio and I can call it a day so here's why we're training is so good or wide helps to burn calories a lot
00:05:23faster I like to break it down like this if you're getting a car what has better gas mileage highway mileage for city miles I think it's highway highway mileage wise how we mail it so good because it's a steady state you're going to a nice easy eighty five
00:05:40miles an hour constantly %HESITATION vice city mileage burns more does what is city driving stop those stop go go stop go oh wait a minute what is slow fast nonstop goes down go into real training is kind of like thirty miles exactly and if you need more evidence
00:06:00get this there's actually research that shows compared to people who just work out at a steady pace interval training can lead to more weight loss now it's complicated but one thing scientists have found is that the sprint like exercises seem to help our bodies produce more catecholamines put
00:06:18is a catecholamine you ask well these are for moans that can send a signal to our fat cells it's as if the foreman is saying Hey fat cells release your fads so interval training is efficient it's effective what more could you want I may put a little incline
00:06:34your my heart rate is going up thank you thank you thank you for that means a little make this easy going to be easy like Sunday morning okay now we've got the cardio down you've got to get in some weight training tip number two resistance training is a
00:06:53must for starters it helps you prevent injury and that's at any age and here's a little bit of fear because you know here's a good motivator if you got to have it now you can actually prevent this from age forty or fifty on you lose one to two
00:07:08percent your muscle mass maintaining muscle mass maintaining strict ranks is absolutely critical to quality of life to healthy aging whether you're chasing grand kids caring your luggage you know going doc conning or even just trying to get yourself dressed all these things require strength and is the ultimate
00:07:30use it or lose it so that you can kind of north of forty you really need to counter the body's natural inclination to lose muscle lose strength the only way to counter that is through strength training what we're gonna do is we're going to do some things real
00:07:47quickly into three exercises for the string training part of our work out we're gonna do three exercises push ups squats and something called a row we'll do it about a dozen repetitions each for three rounds okay I'm going to start off with Pusha I know I can't do
00:08:04a percent guess what we're going to push up against the wall so what I want to do is walk and find a wall in the no excuse category is handled yes I got my hands against the wall here what to feed to be sold with the part I
00:08:17want to be about a foot or so away from the wall I'm gonna come up and I'm gonna be on my toes now I'm leaning up against the wall on a tow the only thing I would do is been the elbows bring my face to the wall in
00:08:28hill and push it back if that's too easy guess where you can take it down on the ground down on the floor you can do push ups on the floor on your knees work off your knees inhalers you go good and bring it job I thought that and
00:08:47when it comes to weight training pushups pack in so much they work your shoulders your back your chest probably one of the better exercises because guess what why you wanna push a position you really modify point yeah now you're engaging your core as you go down as one
00:09:02unit your core has to be tight engage contracting the back as you push back my contract was chest nice stretch in the back next in your strength training circuits I want you to sit down so find you a cheer a bench or whatever ranks them back I don't
00:09:17sit back now America this is a track the back now stand back up sit back now stand back up you got my email good and relax okay guess what we just did %HESITATION that was the art of distraction was not I've had people tell me I can't do
00:09:32squats acid really so have a seat sit down now stand up guess what there was a school if you want to make it a little tougher try squats with their hands out while holding some water bottles just to add some weight work take one leg off the ground
00:09:45Katja you see we training doesn't have to mean lifting barbells height personally despised that feel of cold metal I just don't like it the machines %HESITATION scary to me so squats like these are perfect now squats do a few things they work your core your hamstrings they get
00:10:03your heart rate up and to take combat the bad effects of sitting all day this whole idea of sitting for a living it's a very recent phenomenon in in the in the history of mankind so Tim church actually crunch the numbers on this he looked at the amount
00:10:18of physical activity the average American burns during the work day and compared to nineteen sixty workers typically burn about a hundred and fifty fewer calories a day all because of our office jobs the real danger to sitting is pro long sitting was sitting ballots were you sit down
00:10:36and you don't get out for like two hours or three hours if you can break up those ballots if you can get up every half hour every forty minutes every forty five minutes that really reduces the risk associated with setting living an active lifestyle outside of work is
00:10:52now more important than ever and the last quick strength building exercise this one is for your arms and your chest and all you need is a cow and something sturdy like a banister wrapped the towel around the banister something right here I'm leaning back at okay so just
00:11:07to be clear about we're doing here you've wrapped the towel around something fix like a banister or a column you hold the ends of the tower one in each hand with your hands about test level now lean back into its how is completely tied to the toes of
00:11:21supporting your body weight so I'm really hold on to the south I let go to spell out with falling to the floor then slowly pull yourself forward and now lean back pool for and back that's called a row kinda like you wrote about now the moment you do
00:11:38any of the strength training exercises the road the squats the push ups you are engaging that core so no need to do those of domino crunches I know I hate him the core support everything forge a rib cage poster posture and also helps decrease osteoporosis prevent injury and
00:11:55imagining definitely prevent injury it'll take about eight minutes to do three rounds of these and when it comes to weight training and how much you need the recommendations are a little fuzzy the official advice is to get weight training and a couple of times a week but more
00:12:12can be better what's next for you haven't done that yet we don't listen yeah we got three more sets to do I'm ready so just to recap here we did five minutes of cardio eight minutes of weight training following along at home now's the time to get five
00:12:31more minutes of cardio intervals and that brings us to the last part of the work out tip number three don't skip the stretching high now back to where the stick the hands of overhead lean back looking up stretching out good again a signal to sign leaning over to
00:12:48so it's a good way to close your work out take notice of just how good you feel and why you want to work out again tomorrow and is also a way of calming the muscles they'll calming the nervous system down getting back into the home you know stretching
00:13:05is important Brian says you want to aim to be the bamboo tree not an oak tree here's what he means by that more flexible you are the stronger your this is my example always work that only seems counterintuitive oak tree bamboos stream which once a strong this oak
00:13:22Bamber ma'am think about it %HESITATION room dampers are skinny and tall and then remove the Klay make hardwood floors in oak trees are in the Spanish moving there when a storm comes oak tree stands there and holds it and the pressure in a brake pressure the bamboo as
00:13:40a pressure contraband your chest when you stand up you're still standing okay so I'm gonna I wanted them to see one of the more so here are a few quick stretches you really don't have to over think this I mean for starters just sit down on the ground
00:13:56what you bring up the bottoms of your feet together hello rabbi and wasn't pulling in and then I want you to have your elbows to the inside of your legs and I want you to push down nowadays are kind of in like a butterfly are growing stretch is
00:14:08that right five boys stretch I am gonna stand the right leg out right not left leg again is gonna be a hamstring stretch and then you want to switch sides Bryant says ten seconds is long enough to hold it I love the ten seconds is enough I think
00:14:24a lot of times people resist stretching because it seems it takes a lot of time exploring it doesn't really feel great when you first start out it doesn't and it is I'm just being honest but the payoff is there yes and here's the thing that is going to
00:14:40show up in the system something I think in today's world given that we all sit down so much stretching is a lot more porn than it probably was in the past just to lengthen those ligaments those tendance those muscles because we set this locked position all day long
00:14:59so from that side of it that there's clearly some benefits and that's really all it takes to get it in at twenty two minutes hit circuit of warm up weight training a few more minutes of cardio intervals and stretching and now that you're feeling good hang on to
00:15:17this and repeat daily or as often as you can because exercise really is medicine I've spent my whole life career studying exercise and and name the health benefits you know depression heart disease diabetes hypertension there's one thing that just as blown me away from day one and that
00:15:37is the benefits to the head they I am absolutely convinced ninety five for the benefits of exercise about the shoulders some of the benefits of exercise to the brain is reduced anxiety reduce depression better treatment of depression of individuals with depression reduced risk of Alzheimer's slowing the progression
00:15:56of Alzheimer's in individuals who have Alzheimer's reduce risk of Parkinson's there just are so many benefits to the brain any each year we learn more more and as if that's not enough there is another thing to keep in mind every time you exercise you can improve your blood
00:16:13sugar control which can help prevent disease in the long term and can also help keep your mood stable the number one place you store blood sugar is in your muscles when you exercise or you're physically active for the next twenty four to seventy two hours your muscle is
00:16:30using more blood sugar where you really see isn't is individuals type two diabetes if they get about physical activity in that day they will use less medication over the next day or two the skeletal muscle wants to chew up blood sugar shoes up the most blood should one
00:16:45of happy it's happy when you're working it when your exercise so we could go on and on about it how great exercises for you but it only counts if you do it here's how Bryant likes to talk about it and I really like this remember I told my
00:17:03mother one time she wanted start exercise in and she retired Mister mom I love you dearly I says but I cannot care more about you than you care about yourself so what I tell people is just figured out if you want to do something can just do it
00:17:16just take the first step I rate so we've done what we needed to do cardio check the weight training track and the stretching just remembered these take away tip number one high intensity interval training is the fastest way to do the most tip number two move some weight
00:17:37whether it's your body weight or some free weights this really is crucial to preventing injury number three D. like bamboo get in a few minutes of stretching to stay strong and tip number four exercise really is medicine if you like what you hear make sure to check out
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