Try Hypertrophy Snacks for Muscle Gains in Minutes
'Exercise snacks' and their efficacy have long been researched, now new evidence further supports their positive effects on health, muscle strength and size, cardiovascular fitness and glycemic control. Referred to as 'resistance exercise snacks', this method of including brief training sessions, each less than 10 minutes, can lead to greater gains.
The Review
The research published in Sports Medicine and Health Research set out to evaluate the effectiveness of 'exercise snacks' (regular short bouts of exercise) on improving physical fitness and metabolic health in sedentary populations. The researchers wanted to determine whether brief exercises can reduce the negative health impacts associated with prolonged sedentary behaviour like sitting on the risk of cardiovascular diseases, diabetes, and metabolic syndrome.
The Methods
The study reviewed existing research on exercise snacks, focusing on interventions that involved short bursts of physical activity repeated multiple times throughout the day. These were conducted in different settings (home, office or school). The review analysed the impact on muscle strength and hypertrophy, aerobic fitness, energy metabolism and the metabolic impacts on markers such as insulin sensitivity, fat oxidation and muscle adaptations.
The Results
The researchers found that:
Exercise snacks were effective in reducing postprandial blood glucose (blood sugar levels after eating), insulin levels, and triglyceride levels. They increased fat oxidation and improved overall metabolic health.
Exercise snacks led to improvements in cardiovascular respiratory fitness, an important factor in reducing the risk of cardiovascular illnesses.
Vigorous intermittent exercises, such as stair climbing and sprints, were beneficial for muscle strength.
Moderate intermittent exercises, like 10 minute resistance training sessions, were particularly beneficial for older adults.
Exercise snacks could be an effective alternative to longer more infrequent training sessions, maximising the cumulative effect of training volume across the week to increase muscle mass.
Resistance exercise snacks, performed once or twice daily may help maintain and increase muscle protein synthesis, which is necessary for muscle growth.
Exercise snacks can increase leg muscle strength and size in older adults without the high intensity of traditional resistance exercises. This could be a safe and effective alternative for older exercisers.
The Conclusion
The researchers concluded that exercise snacks are an easy and effective method of reducing the health risks associated with sedentary lifestyles. These exercise snacks can provide a practical, time efficient way of integrating physical activity into daily routines, promoting better health, fitness, muscle strength and size.
What Does This Mean for Us?
Another, larger scale, review published in Sports Medicine has already investigated the effects of exercise snacks and highlights the health benefits of including them in our day. Now this more recent study has mentioned additional benefits for our muscle mass and strength. In light of this promising evidence, after a quick warm-up we can include hypertrophy snacks by using the following examples once or twice a day:
Hypertrophy Snack for Chest and Triceps
1a) Press-ups x AMRAP (as many reps as possible) and 3 sets / 20 seconds rest
1b) Bench dips x 15 reps and 3 sets / 20 seconds rest
Hypertrophy Snack for Legs
1a) Air squats x 20 reps and 3 sets / 20 seconds rest
1b) Stair sprints x 1 minute / Walking lunges x 20 reps and 3 sets / 20 seconds rest
Hypertrophy Snack for Full Body AMRAP 5 Minutes
Dual dumbbell squat x 5 reps
Dumbbell push press x 5 reps
Dumbell Romanian deadlift x 5 reps
Dumbbell bent over row x 5 reps
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