September 6, 2020: Posted By Ι Dr. Amanda T. Brewer Ι Physical Therapist
“It’s about taking tiny steps forward everyday…”
Every week here at Brewer Physical Therapy, we host a company wide meeting (virtually, of course — Social Distancing and all). One of the tips our Leadership Team routinely encourages the Brewer PT team to use is the “7-Minutes A Day” theory. We begin and end our weekly meetings with, “What can you commit 7-Minutes of your time on, to propel the mission of Brewer Physical Therapy and improve patient access to an overabundance of exceptional, comprehensive, quality-care in order to better serve our community?” It helps our team stay focused, for 7-Minutes per day, on something really important that keeps our team in a goal oriented mindset.
Not too long after we began implementing this theory in our company meetings, I started incorporating this technique into my personal life as well. The 7 Minute life is a choice. Its applications can be numerous, whether to your work, devotion, volunteerism, family, health, etc. The 7 Minute life is about choosing to consciously focus your attention for 7 Minutes in the evening and 7 Minutes in the morning to make deliberate actions to improve your overall quality of life. You can be different tomorrow than you are today based on the choices you make on a daily basis. The process of moving from where you are today to where you want to be requires engaging your desire to learn and grow, while acknowledging that today is your only opportunity to live and breathe. And act! The 7 Minute life is about taking tiny steps forward every day, while fully experiencing every moment in the present.
“Weight loss, higher endurance & stronger cardiovascular and muscular fitness…”
The 7-minute HIIT Workout is one way you can apply the theory to zone in on your health and fitness goals. The 7-minute Workout was first written about in 2013 in the American College of Sport Medicine’s Health and Fitness Journal and then the media was all over it. After all, it touted real results including weight loss, higher endurance and stronger cardiovascular and muscular fitness. And let’s not forget, it only takes seven minutes! The 7-minute workout consists of 12 high-intensity exercises (HIIT) where the person is only using their body weight as resistance. Like any HIIT workout, you will be alternating between 30-second to one-minute bursts of maximum energy (85% or more exertion level so you are basically working to the point where you want to die) followed by a brief 10-second rest period. The main appeal is that you are getting the same or close to the benefits of a longer workout but in a condensed amount of time. Heather Tyler, an NSCA-certified personal trainer and owner of Simply Fit LA told USA Today it should feel like, “You know that feeling like you’ve run up five flights of stairs, your heart’s pounding in your ears, you’re dripping sweat and you sound like a donkey wheezing?”
“But… I am new to working out…”
BUT….if you are new to working out, you can modify the High Intensity part and start with lower intensity modified versions of the exercises! If you need help finding S A F E, modified alternatives to these exercises just comment or send me a message and I will customize a modified routine for you! If you are a current or previous patient of ours, CLICK HERE to request a FREE Custom 7-Minute Workout Routine complete with HD Videos & Instructions, designed by your Physical Therapist with your previous injuries & limitations in mind. You will be able to access your routine via the BrewerPT App, by text, or by email. The BrewerPT App also includes a portal where you can chat with your provider regarding follow-up with your custom workout routine.
“This 7-minute workout could actually be adding YEARS to your life…”
Some of these benefits besides weight loss and fat reduction include helping those who are at risk of developing Type 2 Diabetes. When you do a micro-HIIT workout it cleans out your damaged cells and helps to regenerate newer, healthier ones. So this 7-minute workout could actually be adding years to your life.
Plus research shows micro-HIIT workouts is associated with the reduction of neurodegenerative diseases and the treatment of cancer.
You basically want to perform as many reps of these workouts in 30 seconds (to a minute) with five to 10 seconds of rest in between. The trick with this — or any other exercise program — is to make it habitual … an unthinking part of your daily routine.
Will you add the 7 Minute Workout Theory to Your Daily Routine? I hope so!
In good health,
Dr. Amanda T. Brewer, PT
Owner, Physical Therapist
Brewer Physical Therapy
The Ladders: Doing the 7 Minute Science Backed Daily Workout Can Actually Add Years to Your Life & The 7 Minute Life: Why 7 Minutes