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How Running Just Five Minutes a Day Can Add Three Years To Your Life

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Think you don’t have enough time to improve your health? Did you know that running as little as 5 to 10 minutes a day can decrease mortality rates by 30% and cardiovascular disease risks by 45% and even add 3 years to your life? Sure it can!

A study published in the Journal of the American College of Cardiology reported that running as little as five to 10 minutes a day could reduce the risk of all-cause mortality by 30 per cent, reduce the risk of cardiovascular disease by 45 per cent, and add three years to your life.

“Runners across all five quintiles of weekly running time, even the lowest quintile of (less than) 51 min/week, had lower risks of all-cause and CVD (cardiovascular disease) mortality compared with non-runners,” said the study authors, who hail from Iowa State, Louisiana State, the University of South Carolina and the University of Queensland.

Even runners who gave up the habit sometime during the 15-year period under study had a lower risk of all-cause mortality than those who never ran. But by far the most impressive reduction in mortality risk was among those who ran consistently.

What if you’ve never run longer than it takes to catch a bus or get out of the rain? Don’t fret: Working up to five minutes of running a day is easy. Start with 30 seconds of running, followed by 60 seconds of walking. Repeat 10 times. Keep it up every day for two weeks. On Week 3, increase your running interval to 45 seconds, walking for 60 seconds before you start to run again. Repeat eight times.

Continue to increase the running interval by 15 seconds every two weeks until you’re running for five minutes. Remember: You don’t need to run fast to reap the health benefits. Keep the pace somewhere between easy and manageable, which will make your progression from walker to runner more enjoyable.

For those already comfortable running for more than five minutes, keep in mind that even a short run has benefits. So on those days when time constraints make it impossible to get your normal run in, even five or 10 minutes at lunch or after work is worthwhile. Read more…

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Ilen Bell is co-founder and CEO of Black Fitness Today, the digital magazine dedicated to empowering the black community – mind, body, soul, culture and money. He lives in Tucson, AZ with his wife and daughter and nine-to-fives it as head strength and conditioning coach for a military special operations unit.

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Gee Bryant A Force To Reckon With in the Fitness Industry

Atlanta’s Transformation Specialist Talks About His Road from Uncertainty to Becoming a Successful Businessman and Celebrity Trainer

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gee bryant, ri28

Fitness expert, success coach and entrepreneur Gee Bryant has always been a hustler with a “MUST get it” attitude, and he’s walking in his purpose. He’s the brains behind the #1 online fitness program Results in 28 Days and owner of The Loft Atlanta, Phlexx Fitness and is CMO of Fitness Plane.

Gee says that he never had a “real” job and did whatever he could to make money. He tried multiple business ventures that eventually led him to become a personal trainer, as a way to work for himself while also staying active. Even though fitness was never cool where he’s from, Gee says he’s always been in his own lane. He has always recognized that he is unique and learned that by being a personal trainer he had a major impact on people. This hobby eventually transformed into a passion.

gee bryant

Growing up in Philly, Gee says there was a lot of pain – he used to reflect on it and let it consume him, but now he uses his pain to push him further.

“You can’t be a victim your whole life.”

In 2015, after starting to create buzz around his name as a personal trainer, Gee decided to move to Atlanta with just his car and clothes. He created boot camps, trainings, began marketing himself on social media and just doing anything to make money, to pay rent, and to NOT go back.

“If you ain’t willing to go crazy, then leave the entrepreneurship game.”

Gee created a business plan with the mindset, “I’m going ALL IN.” He started with, “How much money do I want to make? And, How many people do I need to help?” He also began reading books and focusing on personal development.

“As you expand, your mind has to expand as well.”

Gee had a plan and a goal, and decided to do anything he could to make it all come true. His efforts started to work so well that Gee had an overload of clients, which then gave him reason to open up his first gym.

During this time he was constantly growing his brand on social media and in the fitness profession, but knew he wouldn’t be able to fully execute his vision without the right help. So, he reached out to trainers to hire and assist in his gym.

“I’m a control freak, but I had to learn how to let go. It’s better to have someone who can do something 70%, than you trying to do it 100%. If you try to do everything you’ll burn yourself out.”

Gee began pushing online programs that he created on his own, recorded on YouTube and from that he started increasing his clientele. From there, he built his website.

“For this to go global, it has to be beyond me.”

It was then that Gee created the RI28 program. Gee says he makes his program different.

“I get their mind right. Your body won’t go where your mind won’t let it.”

Gee says his program is so effective because it’s easy to follow, he has the RI28 Facebook support group, it’s only a 28 day program, the meal plan and workouts are included, he has a team of like minded people behind him, and it’s SIMPLE.

ri28, gee bryant, joseline hernandez

The Loft Athletic Club opened in Atlanta, GA this year. Not only did Gee need a bigger space, but he says, “It was time.” Loft Atlanta is FOR Atlanta.

“I did it MY way, he says.” He never cheated the process, and changed and helped thousands of people do the same thing.

What he wants people to know is that they can do whatever they want, not become a product of their environment, and he wants his legacy to be a legacy of SERVICE.

Gee encourages other entrepreneurs to be obsessed and consistent about their brand and reminds us that small daily improvements = long term results.

2018 is here and there is so much more for Gee Bryant to accomplish. Make sure to follow him @geebryant and via his website to not only stay in the loop with what he’s up to next, but to get all the information on how to join any of his programs or find his facilities.

gee bryant

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Training Tips

Intensity is the Game Changer

Often when people reach out to a personal trainer in need of assistance in their fitness journey, they actually know what to do but it is easy to get stuck in a exercise routine that’s well…..simply a routine. While going through the motions of a workout may be better than no workout at all, this uninspired approach won’t likely lead to significant improvements, often what is needed is a change to the INTENSITY!

1. Get explosive. Research shows explosive movements such as box jumps, kettlebell swings, and plyometric push-ups can achieve a greater response from something called fast-twitch muscles (the ones used during quick, powerful movements) The BONUS to these movements is that “fast-twitch” fibers have greater potential for growth when compared to slow-twitch fibers….and remember more muscle, less fat!

2. Superset strength and cardio. People often think of strength training and cardio exercise as two separate beasts, but this doesn’t have to be the case. Adding a cardio interval such as jumping rope, or 20-second sprints will rev the metabolism while still allowing for added strength. The BONUS – it can shorten the time it takes to workout, so busy moms like me can get more calories burned in a shorter session.

3. Skip the machines. While exercise machines do make resistance training user-friendly, lifting with free weights will incorporate more stabilizing muscles adding to your intensity. More muscles used equates to you burning more calories than your weight machine counterparts. The same can be said for bodyweight exercises, which can be more effective for core strengthening and calorie-burning than workouts done on machines.

Overall I find people over estimate the intensity of their workouts, sometimes you have to switch things up to get you back on track to your goals!

 

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