How to Double the Effect of Indoor Cycling with VILPA Exercise

A Short but Powerful Health Habit, the Surprising Effects of VILPA Exercise

The ‘1-2 minute magic’ for busy modern people… A scientifically proven exercise method that reduces mortality and disease risk

Have you ever felt like you need to exercise but just don’t have the time? Many of us have probably faced this dilemma at least once.
"Shouldn’t I go to the gym a couple of times a week?", "You need at least 30 minutes of exercise to feel accomplished."
These preconceived notions can actually make starting a healthy habit more difficult.
When we limit exercise to ‘special’ times, we tend to let too many days slip by.
But there’s a new approach that’s gaining attention now: ‘short time, intense effort!’ And that’s the VILPA exercise.

How to Exercise in a Busy Routine, What is VILPA?

No time to exercise, but feeling uneasy if you don’t… Many end up giving up on exercise in this conflict.
However, small movements like taking the stairs instead of the elevator or running to catch the subway have exercise effects.
VILPA is about intentionally and intensely repeating such small everyday movements.

‘VILPA (Vigorous Intermittent Lifestyle Physical Activity)’ means vigorous intermittent lifestyle physical activity, involving 1-2 minutes of high-intensity activity repeated 3-4 times a day.

In simple terms, vigorously climbing stairs three times a day or doing jumping jacks for 1-2 minutes is recommended.
Amazingly, this short yet intense movement has been shown to have effects comparable to regular exercise.

Source Article

Can a 1-2 Minute Short Exercise Save a Life?

Is it really okay to exercise at home or in the office hallway instead of the gym?
Yes, and science has confirmed it.
According to research from the Charles Perkins Centre at the University of Sydney, published in ‘Nature Medicine’ in 2022, adults who did not formally exercise but engaged in short, intense movements for 1-2 minutes each day significantly lowered their mortality risk.

The risk of death from all diseases, including cancer, was reduced by up to 40%, and the risk from cardiovascular disease by as much as 49%.

The activities they did weren’t extraordinary. Simple actions like brisk walking for a short time, climbing stairs, or doing household chores that make you slightly breathless were included.
The surprising part is that these short, intense movements were repeated only three times a day.
Most notably, the health improvement effects were nearly the same when compared with 62,000 people who regularly exercised.

What Exercise is Suitable for VILPA?

Exercises that can be done right at home without a professional trainer or equipment.
This is one of the charms of VILPA. Choose one of the exercises below and try it three times a day, starting today.

• Climbing Stairs: Instead of the elevator, quickly climb 2-3 floors on your way to work.
• Jumping Jack
• Burpee
• Jumping Squat

All these exercises raise your heart rate and maximize calorie burning in a short time.
Plus, they’re not boring, and you can directly feel your body getting lighter.

Beginners can start at 60-70% of their maximum heart rate, and as they get used to it, gradually increase the intensity to over 80%.

If exercise feels daunting, start with the mindset of ‘Let’s just try 1 minute.’ Small but certain changes can begin.

Don’t Follow Recklessly. Important Precautions!

Just because this exercise method is short, it should not be taken lightly.
Even a minute can lead to injury if the intensity is not adjusted, remember this especially if you fall into the following categories.

• Individuals with chronic diseases
• Patients undergoing or just after cancer treatment
• Individuals with a history of cardiovascular diseases

These individuals must consult a doctor before planning their exercise.
Also, it is crucial not to excessively raise the heart rate.

‘There’s no need to push to raise the heart rate excessively,’ is consistent advice from experts.

Adjust to a level that is ‘challenging but bearable’ according to your body’s condition.
Consistency is the key, doing 1 minute today, 1 minute tomorrow, and gaining confidence in familiar movements next week.

Why Do We Equate ‘Exercise = Gym’?

Probably because the notion that ‘you have to set aside time to exercise’ is deeply rooted.
But in reality, we’re always moving. We just don’t perceive those small movements as significant.

VILPA is about turning that unconscious into conscious movement. ‘I took the elevator instead of the stairs on my way to work’, ‘I only sat during lunch’, ‘I went straight home from the bus stop after work’—these actions seem trivial but accumulate over time and make a difference.

VILPA transforms these trivial moments into ‘opportunities for my health’.

Just like scrolling through content by pedaling, we hope that our ‘short movements’ become the momentum for ‘improving life’s quality’.
Curious? Give it a try.

Exercise doesn’t have to be long and complicated.

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With DAYACTION indoor bike, pedaling becomes more than a simple motion but a unique experience of flipping through stories of your favorite content. Through this amazing experience, directly witness the charm of indoor cycling in everyday life.
If you bought an indoor bike, the content is with DAYACTION, indoor bike-specific exercise app smartphone’s pedal scroll Scroll Sensor.