FitNess

The "7-minute workout" is getting a lot of attention these days,

The workout consists of 12 high-intensity exercises that use only body weight as resistance. It is an efficient way to lose weight and improve cardiovascular and muscular fitness, according to a study on the workout published in the May-June issue of the American College of Sports Medicine's Health & Fitness Journal.

The article was covered by the national media, emailed among friends and discussed in the blogosphere. There are already apps available to help keep track of the time and the order of the exercises.

Is it really 7 minutes?

A closer look at the original article reveals that the authors suggest repeating the routine two or three times in a row, to achieve at least 20 minutes of high-intensity exercise, as recommended by the American College of Sports Medicine's guidelines.

Who should do the workout?

The authors don't recommend this program to people who are overweight, previously injured or elderly. Some of the exercises are not recommended for persons with hypertension or heart disease.

The workout can be dangerous for people whose bodies are not prepared, said Elsbeth Vaino, an Ottawa-based strength and conditioning specialist. "It is a good, quick option for an individual who is already really fit, and has other physical activities planned," she said.

The workout’s wide appeal seems to be based on how quick it is; according to the authors, it was designed for time-conscious individuals, such as busy professionals.

But Vaino noted that many of these professionals spend a lot of their time seated. "This means they would need a different set of exercises" than what the seven-minute workout provides, she said, adding that more attention should be paid to the upper back muscles and glutes.

Is it scientifically tested?

The workout is based on science, but it hasn't been tested on a group of people to measure its benefits. The authors reviewed studies comparinghigh-intensity exercise with less-intense exercise, and used the findings to design a workout routine that needed minimal equipment and time.

But there are differences between the protocols used in the previous research that makes the researchers’ claims about the benefits of the seven-minute workout sound far-fetched to some.

Is it difficult?

The seven-minute body fix is not supposed to be a pleasant experience. The authors write that "proper execution of this program requires a willing and able participant who can handle a great degree of discomfort."