When something seems too good to Climadex be true, it often is. This is not the case, however, when it comes to high intensity interval training (HIIT), specifically “one minute exercises”. I would like to call this type of exercise training, since it consists of short, high density. Exercise sprays, with slow recovery stages, are repeated during an exercise session. Explosive training is performed between 85 and 100 percent of the maximum heart rate instead of 50 to 70 percent of moderate resistance activity.
One of the most comprehensive studies to date, comparing the cardiovascular benefits of HIIT with the more traditional, longer and more moderate heart disease, indicates its ability to obtain amazing health benefits even in times of crisis. Translation: No more excuses to skip a workout.
The latest research on the exercises is one minute
Researchers at McMaster University have begun to learn how HIIT, also known as interval training, compares to the moderate and continuous training recommended in public health guidelines. Most researchers were interested in the effects of exercise on cardiovascular fitness and insulin sensitivity. The small study of men set up in a 12-week session consisted of intensive exercise three times a week, moderate exercise three times a week, or a control group that did not exercise.
The general exercise session for the group with a jump lasted only 10 minutes, where a two-minute session with warmth for three minutes and three “integral” sessions began. Each race appeared two minutes of cycling easy to heal. The moderate intensity group consisted of five times this exercise and consisted of 45 minutes of continuous cycling in each session.
Regarding cardiovascular improvements and blood sugar control, the results of the high density group were almost identical to the group of moderate exercise that spent many time exercises. In fact, the exercise appeared for 10 minutes for the high density group after one minute of high intensity exercise.
However, it is important to note that other research suggests that HIIT may not be as beneficial for brain health as moderate intensity training. (2) More research is needed in this section.
3 Health benefits of HIIT
It is anti-aging. HIIT reduces the expression of certain genes associated with accelerated aging. (3)
Keep your hunger hormones in check Researchers at the University of Bath in the United Kingdom found a better hormonal balance in individuals who participated in HIIT or who received training in training. (4)
Pump training is a proven way to burn off excess fat quickly.
This exercise of riding a bicycle depends on the exercise of “tabata”, which generally consists of 20 seconds of hard work followed by 10 seconds of rest. This is not generally recommended for beginners. To do interval training, the same percentage can also be used in any other form of exercise. There is also an increased risk of injury when doing high intensity exercises for time, so concentrate on the correct form and correct the muscle imbalance.
Start with a bicycle at a comfortable pace for three minutes to warm up.
Go to the interval within the next 10 minutes, where you can ride the bicycle as fast as possible for 20 seconds and then rest for 10 seconds. You can use a timer to track time or count in your head. Repeat this program 10-20 times according to your current fitness level.
Calm down with three minutes of cycling.
The main exercises are free of equipment
Other ideas for advanced home-based training include running in place, jumping on levers, jumping rope and crouching impulses. Choose a bunch and burst for 10 to 20 minutes, 3 to 5 times per week.