What is HIIT and how does exercising affect your health?

What is HIIT and how does exercising affect your health?

But in this case we don’t exercise at least four days a week, which can be problematic. “There are a number of health benefits,” he said, most of them related to better blood sugar and blood pressure levels that only happen on days we exercise. If we skip exercise, even if we did HIIT the day before, our blood sugar and blood pressure controls can fail and undermine the long-term metabolic gains from these earlier intervals. So if you choose to do HIIT, plan on doing other types of exercise, such as exercising. B. Moderate walking, cycling, swimming, jogging, or exercising most of the other days of the week.

However, perhaps the biggest barrier to HIIT for many people is this name.

“I wish we would start using the broader term ‘interval training’ instead of HIIT,” said Dr. Gibala. “So many people are intimidated because they think HIIT has to be that all-encompassing, persistent, heartbreaking workout.” It isn’t, he said. On a green-yellow-red spectrum of physical exertion, he said, it is “yellow”.

“You should be able to have brief conversations with someone else during a typical break,” said Dr. Wisloff. “But if that person asks you to sing, you shouldn’t be able to.”

In practice, this effort could mean walking up a hill rather than on flat terrain, said Dr. Wisloff. Indeed, interval walking can be an ideal introduction to this type of exercise. In a large-scale experiment in Japan a few years ago, nearly 700 middle and older adults walked for 30 minutes, some at their usual pace while others alternated three minutes of brisk walking with three minutes of walking. After five months, the interval walkers were significantly fitter and stronger than the others. And when the researchers checked back in with the volunteers two years later, 70 percent of the interval hikers continued their interval program voluntarily.

Would you like to try HIIT now? Good, said Dr. Wisloff. “I would say everyone should aim for at least one HIIT session a week for health reasons,” he said.

Choose the HIIT variant that suits you. You could do a minute on, a minute off, that is, you exercise for 60 seconds, rest for 60 seconds and repeat, or the four-minute interval workouts described in Dr. Wisloff’s research often used with four minutes of strenuous exertion followed by four minutes of rest. Other researchers use four second intervals, and I’ve tried and enjoyed the 10-20-30 approach developed by scientists in Copenhagen where you jog or otherwise gently exercise for 30 seconds, exertion 20 seconds Step up and then sprint for 10 seconds before returning to a light half-minute jog.

But lately I’ve settled into frequent fartleks. With the Fartlek workouts, Swedish for speed play, you have to pick a target like a tree or a light pole in front of you and accelerate until you reach it. There’s no need to check your heart rate or track the length of each interval in time or distance, said Dr. Wisloff, who also trains with Fartlek. Use the natural contours of the landscape to shape your exercise. “This is perfect to do outside of the gym,” he said with little effort or experience. Just run towards the tree until it retreats behind you, choose a different landmark in front of you, and you will become HIITing health and fitness goals.

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Rachel Meadows

Rachel Meadows

Trending topics news writer who enjoys cooking, walking her dog and travel.

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