A complete physical activity program contains aerobic and strength training exercise. The American College of Sports Medicine states that adults are recommended achieve 150 minutes of exercise per week. Exercise recommendation can be met through 30-60 minutes of moderate-intensity exercise (5 days per week) or 20-60 minutes of vigorous-intensity exercise (3 days per week).
High Intensity Interval Training is a popular training option that can help provide a complete cardio-strength workout that meets American College of Sports Medicine physical activity requirements.
Intense periods of high intensity interval training can last from 5 seconds to 8 minutes, with these exercises performed at 85%-95% estimated maximum heartrate. Exercises that are performed during recovery periods are estimated at 40%-50% maximum heartrate.
However, there can be some health concerns if exercises are not modified. Each interval should be challenging, but not impossible. If you are participating in high intensity interval training programs, you should focus on finding your own optimum training level. If you are working out in a class setting, consider speaking with the instructor about modifications for various exercises. If you are starting an interval training program for the first time, listen to your body. Not everyone in fitness classes are performing at the same fitness levels, so don’t create unrealistic expectations for yourself if your body is not acclimated to such intense activities.
· Aerobic and anaerobic fitness
· Blood pressure
· Insulin sensitivity
· Cholesterol profile
· Abdominal fat & body weight while maintaining muscle
· Builds endurance
· Burns calories & fat in less time
· Boosts metabolism
· Boosts fat loss