What is HIIT and How Does Training Benefit Your Health?


But in this case, we don’t do sports at least four days a week, which can cause problems. “It has a number of health benefits,” most said of better blood sugar and blood pressure levels. only occurs on days when we exercise. When we skip the run, even if we did HIIT the day before, our blood sugar and blood pressure control may slip, reducing the long-term metabolic gains from those earlier intervals. Therefore, if you decide to do HIIT, plan to schedule other types of exercise, such as moderate walking, cycling, swimming, jogging, or gymnastics, on other days of the week.

Perhaps the biggest obstacle to HIIT for many people is the name.

Dr. “I wish we’d started using the broader term ‘interval training’ instead of HIIT,” Gibala said. “A lot of people are intimidated because they think HIIT has to be this whole, hard-hitting, heart-wrenching workout you can get.” He said no. On a green-yellow-red spectrum of physical effort, he said, it’s “yellow.”

Dr. In a typical range, “you should be able to have short conversations with another person,” Wisloff said. “But if that person asks you to sing, you shouldn’t be able to.”

Dr. In practice, this level of effort could mean climbing a hill rather than flat ground, Wisloff said. In fact, interval walking can be an ideal introduction to this type of exercise. Inside large-scale experiment in Japan a few years agoAbout 700 middle-aged and older adults walked for 30 minutes, some at their usual pace, others alternating three minutes of brisk walking with three minutes of walking. At the end of the five months, the interval walkers were quite fit and strong compared to the others. And when the researchers interviewed the volunteers again two years later, 70 percent of the interval walkers were continuing their interval program voluntarily.

Interested in trying HIIT now? Good, said Dr. wisloff “I would say for the sake of health that everyone should aim for at least one HIIT session per week,” he said.

Choose whichever type of HIIT appeals to you. You can try one minute on, one minute off, i.e. push yourself for 60 seconds, rest and repeat for 60 seconds, or the four-minute interval workouts that are often used. Dr. Wisloff’s research, with four minutes of rest after four minutes of strenuous effort. used by other researchers at four-second intervalsand I tried and enjoyed 10-20-30 approachPioneered by scientists in Copenhagen, jog or exercise lightly for 30 seconds during this time, increase the effort for 20 seconds, and then sprint for 10 seconds before returning to an easy half-minute jog.

But lately, I’ve often settled for farts. Fart workouts, Swedish for speed game, involve picking a target ahead, such as a tree or light pole, and accelerating until you reach it. Working with Fartlek, Dr. You don’t need to check your heart rate or track the length of each interval, time or distance, Wisloff said. Use the natural contours of the landscape to shape your workout. “This is perfect for doing outside of the gym,” he said, needing little expense or experience. Just sprint towards the tree until you’re behind, pick another milestone ahead, and you’ll be “HIITing” your health and fitness goals.



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