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.
Health
benefits:
·
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
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