Apparently Jennifer Aniston is all about #SimpleLife. speaking to Fashionshe shared that her favorite workout is what she has called the ’15-15-15 method’: 15 easy minutes on a bike, followed by 15 minutes on an elliptical machine and 15 minutes on a treadmill.
‘I had an injury last fall and could only do pilateswhich I love,” he said. “But I was missing that kind of sweat when you try it.” So, once he recovered, he was happy to “go back to my 15-15-15, which is a 15-minute “, adding: “It’s like the old school: I can chase myself.” gym.’
If I’m honest, the first thing I think of is that spending 15 minutes at a time in a bike, cross country coach Y treadmill Sounds pretty boring, but if it works for Jen, it can’t be that bad, can it? Also, split a cardio session on different types would surely make it more interesting than doing 45 minutes on a machine, and although I’m a Weightlifting convert, I know there are some benefits that I can only get from cardio.
Still, I currently run a maximum of 20 minutes (sometimes 10) once a week, on days when I’m doing a upper body strength training since they are usually shorter than the leg workouts I do (I never spend more than 60 minutes in the gym and strength work is my priority, so cardio is a side dish and only when I have time). But I’m curious. I know I’ll never stop lifting weights now, but on the rare occasions I feel like a full cardio workout, could Jen’s 15-15-15 method be the way to go? To find out, I tried it out for myself and asked the experts for their verdict. Here is everything you need to know.
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What are the benefits of doing this type of training?
PT and physical trainer Chelsea Labadini explains that the USP of Jen’s 15-15-15 method compared to other forms of cardio is the fact that the three blocks can make it much more engaging than staying on a machine for 45 minutes. “Changing your gear can make your workouts a lot more interesting,” she tells us. “There’s nothing magical about combining these particular machines or times, but it’s good if you’re looking to do a significant amount of cardio without getting bored.”
He was also eager to find out if, at 53, Jen’s age might have been what convinced her to do this type of exercise. As it turns out, Labadini is betting that this could be the case, as the 15-15-15 method has many benefits for her age group.
“Generally speaking, I find that women in this age group prefer low-impact workouts, and this workout is low-impact for the first 30 minutes,” she explains.
Furthermore, according to National Health Service, the average age for a woman in the UK to start menopause is 51, and Labadini adds that the active part of Jen’s 15-15-15 method could be helpful in increasing bone density as it decreases with age. menopause. “Running is weight-bearing, and weight-bearing activity increases bone density by promoting the activity of osteoblasts, the cells that are needed for new bone to grow,” she explains.
Who should avoid this type of training?
Labadini says you may want to avoid making this exercise the basis of your regular routine if you’re “trying to build muscle.” Instead, he recommends “weight lifting,” but adds that “the 15-15-15 workout can be modified depending on what you want to get out of it.”
if you are looking for something low impact cardioFor example, just stop running and stick with the bike and elliptical, or swap running for a walk.
How many times a week should you do the 15-15-15 workout?
Again, this one depends a lot on your goal. ‘If your goal is to get stronger but you like the 15-15-15 workout, then doing it once or twice a week, along with strength training, is great.
‘The main thing is to find something you enjoy and become attached to. If you want to do it more often, then do it.’
How could you make the 15-15-15 workout more effective?
Whether you’re in Jen’s age group or not, Labadini’s advice is for everyone: add strength training. Women Jen’s age will benefit from resistance work, as it will help maintain muscle mass, which we lose as we age (an average of 3-5% every decade after age 30, to be precise). It will also increase bone density which decreases with age.
‘If you’re in your 20s or 30s, adding resistance training will also benefit you for the same reasons. You may not be losing muscle mass or bone density yet, but strengthening what you have now will make you less prone to injury and more able to progress and see results.’
My training verdict 15-15-15
1. It gets easier as time goes on
Getting started is always the hardest part of workouts, and I can confirm this rings true for Jen’s 15-15-15 method. I wasn’t exactly dreading it, but I really look forward to my weightlifting sessions and my cardio bunny days are definitely behind me, but after the first 10 minutes on the bike (the first machine of the three), my legs felt felt so much lighter and instantly felt more energized.
If cardio isn’t your thing either, you’ll be pleased to know that it’s not just me who might find it easier after a while. A to study showed that workouts can seem less intense after ten minutes, because your heart rate increases, which means there’s a greater blood supply to the brain, making you more alert, blocking pain signals, and telling the body to start using more than one power system.
When the treadmill run came around, I was still feeling pretty good. What I will say is that I’m not sure this would be the case if I regularly did Jen’s 15-15-15 workout. This was the first time I had done more than 20 minutes of cardio in about three months, so my body was very receptive to the new way of moving. I think I would have felt much more tired if I had done the training in the previous seven days, as I would have used my muscles in exactly the same way.
2. It works for all levels
Although Jen may have specific speeds and intensities that she follows for her cycle, cross training, and run, the workout can be tailored to suit you. I started at an easy pace and gradually increased each segment (increasing about 1 mph every 5 minutes) so I finished as quickly as possible. This is essentially a way of progressive overloadwith the ultimate goal that if I regularly did the 15-15-15 method, I would be able to bike, cross-train, and run faster each time.
I also avoided any resistance on the bike and elliptical and didn’t go for any incline on the treadmill. I figured that resistance is the foundation of my regular exercise routine, so if I’m going to do cardio, I want to do it for cardio reasons only (ie to get my heart pumping). These are all factors you could play around with to make the workout work for you.
3. Time flies
bridie wilkins
This was perhaps the most surprising learning for me. I admit I anticipated that I would be terribly bored as I am so used to following reps and sets and having so many form cues to think of when strength training, but as the training got easier, time really flew by. In fact, I would go so far as to say that he became almost meditative. He had nothing to think about but pedaling or putting one foot in front of the other, and he barely looked at the clock.
4. felt so well after
Several studies have shown that aerobic exercise is a reliable way to improve your mood, as it releases endorphins and increases serotonin (two key feel-good hormones). another study found that while some believe exercise can induce stress (it’s a strain on your body, after all) via cortisol (the stress hormone), aerobic exercise actually deactivates cortisol (the active steroid) and converts it into cortisone (its inactive counterpart). All of this definitely contributes to how good I feel afterward, but if we were to play devil’s advocate, I’d say the feeling isn’t too far from how lifting weights makes me feel, so this wouldn’t be enough for me. change my modus operandi to cardio.
5. Not good for recurring injuries
I am possibly the most injury prone woman you will ever meet. In recent years, I’ve suffered a pelvic stress fracture (from running too often) and hamstring tendonitis, as well as a few muscle strains here and there. This was one of the reasons why I decided to exchange most of my old HIIT and weight-lifting cardio sessions (several studies show that strength training can do wonders for strengthening joints, tendons, and bones), and it turns out he was right to do it.
bridie wilkins
After this single cardio session, my tendonitis flared up. I felt it towards the end of the cross-training segment of the workout; nothing too serious, but definitely noteworthy. It’s common sense when you think about it: tendonitis develops from repetitive movements of the tendon. With cycling, cross-training and runyour hamstring moves pretty much the same way: the sagittal plane, back and forth, and 45 minutes is a pretty long period of time to do the exact same movement over and over again.
my verdict
Will I do it again? Probably not. To each their own and all, but for me personally, doing 45 minutes of cardio doesn’t compare to the physical and mental benefits I get from lifting weights.
That said, the main issue for me was the duration, and if I decide to do a 30-minute cardio session in the future, would do be tempted to follow Jen’s structure and do 5-10 minutes on each machine to make it more interesting. To that end, for those of you who love a little cardio, combining three different machines might give you some motivation if you don’t feel like working hard on the same machine. And for the rest of you who can’t think of a better way to get through a workout, try Labadini’s advice and combine it with resistance training.
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