GET HCM
magazine
Sign up for the FREE digital edition of HCM magazine and also get the HCM ezine and breaking news email alerts.
Not right now, thanksclose this window
Les Mills International
Les Mills International
Les Mills International
Follow Health Club Management on Twitter Like Health Club Management on Facebook Join the discussion with Health Club Management on LinkedIn Follow Health Club Management on Instagram
UNITING THE WORLD OF FITNESS
Health Club Management

Health Club Management

features

People profile: Martin Gibala

PROFESSOR OF KINESIOLOGY & AUTHOR OF THE ONE MINUTE WORKOUT

Published in Health Club Management 2017 issue 8
Gibala and his team show the benefits of one minute of 
intense exercise / MCMASTER UNIVERSITY
Gibala and his team show the benefits of one minute of intense exercise / MCMASTER UNIVERSITY
10 or 20 second bursts of activity spread through the day – the concept of exercise snacking – may be the way forward

How did the ‘One Minute Workout’ come about?
Lack of time is the most common reason given for not exercising. For some, that’s clearly an excuse, but there are people who really don’t have an hour to spare each day. The problem is when a full workout can’t be done, we often tend to do nothing at all. My team and I – at McMaster University in Ontario, Canada – have been investigating time-efficient exercise strategies. Part of our approach is showing that even if you have just 10 minutes, you can get in a high-quality workout with an interval training strategy.

This research gave rise to the one minute workout – a workout made up of three 20 second bursts of very hard exercise that can be done on virtually any cardio exercise machine or simply by moving your body. It’s set within a 10-minute time frame that includes a warm up, cool down and recovery in between the bursts of activity, but the real hard work lasts for just one minute.

What has your research shown about this style of training?
The idea that short, hard exercise can be used to boost endurance, performance or capacity has been around for some time, but my team and I have been focused on the question: “How low can you go?”

We’ve done studies in which we compared the results achieved by people who did the one minute workout three times a week with those of others who stuck to the recommended 50 minutes of continuous exercise three times weekly. We saw very similar levels of improvement in the cardiorespiratory fitness, insulin sensitivity and energy production by muscle cells among both groups – even though the time spent exercising differed five-fold.

What does this potentially mean for the future of the fitness industry?
Short but effective interval workouts could really benefit those in the fitness industry. For example, in gyms and health clubs with limited space or equipment, people may be able to cycle through the available equipment faster, while reaping the same results. So, rather than a single person spending 60 minutes jogging at a slow pace on a treadmill, three people could use that treadmill for a 20 minute interval workout each and still reap the same benefits or better.

This would mean better turnover and possibly more clients coming through. Interval training also offers more variety because there’s no longer any need for workouts to be long and monotonous; gym goers can stay more engaged with their exercise programmes and continue to come to the gym, as opposed to getting bored and turning away.

Is the one minute workout already being used by fitness providers?
If you look at the American College of Sports Medicine’s top worldwide fitness trends, high-intensity interval training (HIIT) has been at or near the top for several years running. I think this demonstrates the level of interest in short-duration workouts.

I believe the vast majority of health and fitness clubs offer some sort of interval-based workout, although not necessarily the one minute workout. However, it’s important that owners and fitness professionals understand the science of these workouts, at least to an extent that allows them to apply interval training principles appropriately while avoiding the trap of over-promising results.

Let’s not forget that interval training ranges from interval walking – which is a very gentle approach – to sprinting uphill as hard as you can. There’s a very wide spectrum there and some strategies are more appropriate for some individuals than others. Interval workouts have to be properly matched to a person’s fitness level, so trainers need to use common sense before offering these workouts to clients.

What about outside the gym?
While the one minute workout plan involves a 10 minute time commitment, there’s no reason why people cannot do short bursts of exercise like taking a few flights of stairs three times through the day. It doesn’t take a lot of warm up or cool down. This is a direction my research needs to go in – taking it out of the lab, applying it in real-world indoor and outdoor settings, and involving the types of interval strategies people can integrate in their everyday lives. This still requires skilled and knowledgeable trainers that can show people how to apply interval training principles properly before moving into a real-world setting.

Is one minute the absolute minimum?
I don’t think people will be reading about the 10 second workout in the near future! But I do think that 10 or 20 second bursts of activity spread through the day – the concept of exercise snacking – may be the way forward. It’s also important to remember there’s no free lunch. The one minute workout has the attraction of offering low volume exercise, but the intensity needs to be very high. I’m also commonly asked about the weight loss benefits of short duration exercise. Intervals can be a time efficient way of burning calories, but it’s much easier to control weight via the amount of food we eat, rather than through exercise.

Sign up here to get HCM's weekly ezine and every issue of HCM magazine free on digital.
The one-minute exercise burst principle can be used in the gym or outside of it / MCMASTER UNIVERSITY
The one-minute exercise burst principle can be used in the gym or outside of it / MCMASTER UNIVERSITY
https://www.leisureopportunities.co.uk/images/728473_921046.jpg
Martin Gibala's 'One Minute Workout' could keep gym members more engaged and aid retention, while also freeing up equipment for more people to cycle through
Martin Gibala, PROFESSOR OF KINESIOLOGY & AUTHOR OF THE ONE MINUTE WORKOUT,one minute workout, Martin Gibala
HCM magazine
We’re seeing people using the club as a base from which to work, breaking to do a class before getting back to work again. They like the atmosphere and to be around people
HCM magazine
In April, Deloitte and Europe Active published the ninth edition of their yearly European Health and Fitness Market Report, as Karsten Hollasch explains
HCM magazine
Being physically active can heal damage caused by diabetes, enabling the activation of a natural system that grows new blood vessels, according to research in the US
HCM Magazine
Facilities
What to do when your changing rooms need a refresh, but your budget is stretched? These specialists share their top tips for easy upgrades that won’t break the bank
HCM Magazine
Everyone's talking about
In the wake of the pandemic, is the time ripe to change the language around the role of exercise professionals, and gain greater trust from the healthcare sector?
HCM Magazine
Supplier showcase
Pulse Fitness and Bolsover District Council have been collaborating for many years to deliver dedicated community activity spaces
HCM Magazine
HCM People
Choose consistent over perfect. That’s the long game. It’s never too late to pivot to that mindset
HCM Magazine
HCM People
We want Grndhouse to be everywhere: in gyms, hotels, on holidays, at home – it’s boutique fitness in your hand
HCM Magazine
Tech
Each health club has its own unique challenges, but the right tech solution can make all the difference. In the first of a two-part series, specialists share how they’ve solved specific issues
HCM Magazine
Write to reply
Fuel the debate about issues and opportunities across the industry. We’d love to hear from you – [email protected]
HCM Magazine
Latest News
The Leisure Database Company (TLDB) has revealed its State of the Fitness Industry Report UK ...
Latest News
The Gym Group’s (TGG) plans and profit forecasts were presented to analysts and investors during ...
Latest News
A new physical activity programme called Big Sister has been launched in the UK to ...
Latest News
Go Fit has been selected by the United Nations Economic Commission for Europe (UNECE) as ...
Latest News
Ness, a US startup that is developing a range of wellness-driven credit cards, has launched ...
Latest News
Following a history of supporting US military and service members, F45 has announced a new ...
Latest News
Hyatt is piloting private gyms in five of its US hotels as part of its ...
Latest News
A young girl has died following an incident at the David Lloyd gym at Capability ...
Featured supplier news
Featured supplier news: active-net 2022 tackles mental health awareness
More than 100 industry delegates met in person at the annual active-net event at Eastwood Hall in Nottingham on 23-24 March.
Featured supplier news
Featured supplier news: Fitness industry to gather at Sibec Europe-UK in Portugal this September
Questex’s iconic event Sibec Europe-UK – known as Europe’s leading hosted buyer event for the fitness industry – will take place from 27-30 September at the Anantara Vilamoura Algarve Resort, in Portugal.
Featured operator news
Featured operator news: New £42m Moorways Sports Village to open on 21 May
Everyone Active will open Moorways Sports Village to the public on Saturday 21 May with a grand opening weekend – in time for the half term holidays.
Featured operator news
Featured operator news: Everyone Active to launch new exercise classes to reduce gender gap
As part of their work to break down the barriers that deter women and girls from participating in sport and physical activity, Everyone Active has teamed up with EMD UK to launch new exercise classes linked to the This Girl Can campaign.
Video Gallery
Mindbody, Inc
Sport Alliance GmbH
Total Vibration Solutions / Floors 4 Gyms / TVS Sports Surfaces
Company profiles
Company profile: Myzone
It’s time to give more people more ways to move. Myzone is an innovative heart ...
Company profiles
Company profile: Quoox
With more than 200 integrated features, Quoox is confident there is a solution for every ...
Supplier Showcases
Supplier showcase - Pulse Fitness: trusted partner
Catalogue Gallery
Click on a catalogue to view it online
Directory
Salt therapy products
Himalayan Source: Salt therapy products
Whole body cryotherapy
Zimmer MedizinSysteme GmbH / icelab: Whole body cryotherapy
Flooring
Total Vibration Solutions / TVS Sports Surfaces: Flooring
trade associations
International SPA Association - iSPA: trade associations
Lockers/interior design
Crown Sports Lockers: Lockers/interior design
Skincare
Sothys: Skincare
Wearable technology solutions
MyZone: Wearable technology solutions
Management software
Premier Software Solutions: Management software
Fitness equipment
A Panatta Sport Srl: Fitness equipment
Spa software
SpaBooker: Spa software
Property & Tenders
Pendine Sands, Carmarthenshire
Carmarthenshire County Council
Property & Tenders
Runcorn
Halton Borough Council
Property & Tenders
Diary dates
15-16 Jun 2022
ExCeL London, London, United Kingdom
Diary dates
30-30 Jun 2022
The ICC, Birmingham, Birmingham , United Kingdom
Diary dates
12-13 Sep 2022
Wyndham Lake Buena Vista Disney Springs® Resort, Lake Buena Vista, United States
Diary dates
25-28 Oct 2022
Messe Stuttgart, Germany
Diary dates
25-28 Oct 2022
Ibiza, Ibiza, Spain
Diary dates
01-07 Dec 2022
tbc, Dunedin, New Zealand
Diary dates
17-18 Mar 2023
Tobacco Dock, London, United Kingdom
Diary dates

features

People profile: Martin Gibala

PROFESSOR OF KINESIOLOGY & AUTHOR OF THE ONE MINUTE WORKOUT

Published in Health Club Management 2017 issue 8
Gibala and his team show the benefits of one minute of 
intense exercise / MCMASTER UNIVERSITY
Gibala and his team show the benefits of one minute of intense exercise / MCMASTER UNIVERSITY
10 or 20 second bursts of activity spread through the day – the concept of exercise snacking – may be the way forward

How did the ‘One Minute Workout’ come about?
Lack of time is the most common reason given for not exercising. For some, that’s clearly an excuse, but there are people who really don’t have an hour to spare each day. The problem is when a full workout can’t be done, we often tend to do nothing at all. My team and I – at McMaster University in Ontario, Canada – have been investigating time-efficient exercise strategies. Part of our approach is showing that even if you have just 10 minutes, you can get in a high-quality workout with an interval training strategy.

This research gave rise to the one minute workout – a workout made up of three 20 second bursts of very hard exercise that can be done on virtually any cardio exercise machine or simply by moving your body. It’s set within a 10-minute time frame that includes a warm up, cool down and recovery in between the bursts of activity, but the real hard work lasts for just one minute.

What has your research shown about this style of training?
The idea that short, hard exercise can be used to boost endurance, performance or capacity has been around for some time, but my team and I have been focused on the question: “How low can you go?”

We’ve done studies in which we compared the results achieved by people who did the one minute workout three times a week with those of others who stuck to the recommended 50 minutes of continuous exercise three times weekly. We saw very similar levels of improvement in the cardiorespiratory fitness, insulin sensitivity and energy production by muscle cells among both groups – even though the time spent exercising differed five-fold.

What does this potentially mean for the future of the fitness industry?
Short but effective interval workouts could really benefit those in the fitness industry. For example, in gyms and health clubs with limited space or equipment, people may be able to cycle through the available equipment faster, while reaping the same results. So, rather than a single person spending 60 minutes jogging at a slow pace on a treadmill, three people could use that treadmill for a 20 minute interval workout each and still reap the same benefits or better.

This would mean better turnover and possibly more clients coming through. Interval training also offers more variety because there’s no longer any need for workouts to be long and monotonous; gym goers can stay more engaged with their exercise programmes and continue to come to the gym, as opposed to getting bored and turning away.

Is the one minute workout already being used by fitness providers?
If you look at the American College of Sports Medicine’s top worldwide fitness trends, high-intensity interval training (HIIT) has been at or near the top for several years running. I think this demonstrates the level of interest in short-duration workouts.

I believe the vast majority of health and fitness clubs offer some sort of interval-based workout, although not necessarily the one minute workout. However, it’s important that owners and fitness professionals understand the science of these workouts, at least to an extent that allows them to apply interval training principles appropriately while avoiding the trap of over-promising results.

Let’s not forget that interval training ranges from interval walking – which is a very gentle approach – to sprinting uphill as hard as you can. There’s a very wide spectrum there and some strategies are more appropriate for some individuals than others. Interval workouts have to be properly matched to a person’s fitness level, so trainers need to use common sense before offering these workouts to clients.

What about outside the gym?
While the one minute workout plan involves a 10 minute time commitment, there’s no reason why people cannot do short bursts of exercise like taking a few flights of stairs three times through the day. It doesn’t take a lot of warm up or cool down. This is a direction my research needs to go in – taking it out of the lab, applying it in real-world indoor and outdoor settings, and involving the types of interval strategies people can integrate in their everyday lives. This still requires skilled and knowledgeable trainers that can show people how to apply interval training principles properly before moving into a real-world setting.

Is one minute the absolute minimum?
I don’t think people will be reading about the 10 second workout in the near future! But I do think that 10 or 20 second bursts of activity spread through the day – the concept of exercise snacking – may be the way forward. It’s also important to remember there’s no free lunch. The one minute workout has the attraction of offering low volume exercise, but the intensity needs to be very high. I’m also commonly asked about the weight loss benefits of short duration exercise. Intervals can be a time efficient way of burning calories, but it’s much easier to control weight via the amount of food we eat, rather than through exercise.

Sign up here to get HCM's weekly ezine and every issue of HCM magazine free on digital.
The one-minute exercise burst principle can be used in the gym or outside of it / MCMASTER UNIVERSITY
The one-minute exercise burst principle can be used in the gym or outside of it / MCMASTER UNIVERSITY
https://www.leisureopportunities.co.uk/images/728473_921046.jpg
Martin Gibala's 'One Minute Workout' could keep gym members more engaged and aid retention, while also freeing up equipment for more people to cycle through
Martin Gibala, PROFESSOR OF KINESIOLOGY & AUTHOR OF THE ONE MINUTE WORKOUT,one minute workout, Martin Gibala
Latest News
The Leisure Database Company (TLDB) has revealed its State of the Fitness Industry Report UK ...
Latest News
The Gym Group’s (TGG) plans and profit forecasts were presented to analysts and investors during ...
Latest News
A new physical activity programme called Big Sister has been launched in the UK to ...
Latest News
Go Fit has been selected by the United Nations Economic Commission for Europe (UNECE) as ...
Latest News
Ness, a US startup that is developing a range of wellness-driven credit cards, has launched ...
Latest News
Following a history of supporting US military and service members, F45 has announced a new ...
Latest News
Hyatt is piloting private gyms in five of its US hotels as part of its ...
Latest News
A young girl has died following an incident at the David Lloyd gym at Capability ...
Latest News
New fitness franchise, Circuit Society, has signed its first London location in Bayswater. The 3,000sq ...
Latest News
Active Nottingham, part of Nottingham City Council, has released a children’s book called Can We ...
Latest News
The new £42m Moorways Sports Village will open its doors to the public on Saturday ...
Featured supplier news
Featured supplier news: active-net 2022 tackles mental health awareness
More than 100 industry delegates met in person at the annual active-net event at Eastwood Hall in Nottingham on 23-24 March.
Featured supplier news
Featured supplier news: Fitness industry to gather at Sibec Europe-UK in Portugal this September
Questex’s iconic event Sibec Europe-UK – known as Europe’s leading hosted buyer event for the fitness industry – will take place from 27-30 September at the Anantara Vilamoura Algarve Resort, in Portugal.
Featured operator news
Featured operator news: New £42m Moorways Sports Village to open on 21 May
Everyone Active will open Moorways Sports Village to the public on Saturday 21 May with a grand opening weekend – in time for the half term holidays.
Featured operator news
Featured operator news: Everyone Active to launch new exercise classes to reduce gender gap
As part of their work to break down the barriers that deter women and girls from participating in sport and physical activity, Everyone Active has teamed up with EMD UK to launch new exercise classes linked to the This Girl Can campaign.
Video Gallery
Mindbody, Inc
Sport Alliance GmbH
Total Vibration Solutions / Floors 4 Gyms / TVS Sports Surfaces
Company profiles
Company profile: Myzone
It’s time to give more people more ways to move. Myzone is an innovative heart ...
Company profiles
Company profile: Quoox
With more than 200 integrated features, Quoox is confident there is a solution for every ...
Supplier Showcases
Supplier showcase - Pulse Fitness: trusted partner
Catalogue Gallery
Click on a catalogue to view it online
Directory
Salt therapy products
Himalayan Source: Salt therapy products
Whole body cryotherapy
Zimmer MedizinSysteme GmbH / icelab: Whole body cryotherapy
Flooring
Total Vibration Solutions / TVS Sports Surfaces: Flooring
trade associations
International SPA Association - iSPA: trade associations
Lockers/interior design
Crown Sports Lockers: Lockers/interior design
Skincare
Sothys: Skincare
Wearable technology solutions
MyZone: Wearable technology solutions
Management software
Premier Software Solutions: Management software
Fitness equipment
A Panatta Sport Srl: Fitness equipment
Spa software
SpaBooker: Spa software
Property & Tenders
Pendine Sands, Carmarthenshire
Carmarthenshire County Council
Property & Tenders
Runcorn
Halton Borough Council
Property & Tenders
Diary dates
15-16 Jun 2022
ExCeL London, London, United Kingdom
Diary dates
30-30 Jun 2022
The ICC, Birmingham, Birmingham , United Kingdom
Diary dates
12-13 Sep 2022
Wyndham Lake Buena Vista Disney Springs® Resort, Lake Buena Vista, United States
Diary dates
25-28 Oct 2022
Messe Stuttgart, Germany
Diary dates
25-28 Oct 2022
Ibiza, Ibiza, Spain
Diary dates
01-07 Dec 2022
tbc, Dunedin, New Zealand
Diary dates
17-18 Mar 2023
Tobacco Dock, London, United Kingdom
Diary dates
Search news, features & products:
Find a supplier:
Les Mills International
Les Mills International
Partner sites