For the past five years or so, high-intensity interval training, or HIIT, has been one of the most popular and controversial exercises. It consists of short intense emotions Exercise Break-ins, various versions of HIIT have been tested, tested, communicated and sometimes ridiculed by countless researchers, trainers, journalists, influencers and anyone with an interest. Fitness.

Jim Frances and online classes are unique in HIIT. Dozens of scientific studies each month examine the pros and cons. HIIT is hot by any measure.

But many questions remain about HIIT. Is it especially good for our hearts? Minds? Life expectancy? Waist lines? Better a poor horse than no horse at all? And what does “heavy” exercise mean?

New Year’s Exercise Quality with a corner area now seems like the right time to get home on HIIT and how and why to try it. It is also important to explore the best way to do HIIT, and whether you need expensive heart rate monitor, gym membership, personal trainer and advanced math skills to get started, or a sneaker, comfortable hill and remote tree equipment.

What is HIIT?
With HIIT, you can ride, run, swim, jump, scream or otherwise push yourself in the air for even a few minutes or seconds, slow down or rest for a few more minutes and repeat that sequence three or four times or more. The goal is to “resist” your cardiovascular system and muscles at all intervals without causing you to become overwhelmed.

Surprisingly, HIIT exercises take a total of less than 10 minutes to complete.

This exercise is not new. Athletes looking for performance improvement have long since taken the gap to extensive training. But today’s HIIT is often the only exercise you need to do – and no longer for longer and intermediate sessions.

Does HIIT work?

“For most people, HIIT is undoubtedly a significant increase in VO2max” – or a significant increase in oxygen levels, our aerobic fitness and endurance measure – “rather than practicing a more moderate nature,” said Ulrich Wycelof, professor and cardiologist at the Norwegian University of Science and Technology in Trondheim The leader of the Fitness Research Team, HIIT, has been studying for over 20 years.

He noted that higher VO2max is more closely linked to longevity, adding that actions can have a more powerful effect on our lives, such as walking.

HIIT can help reduce the accumulation of fat around our midsection for as long and easy as possible and seems to be particularly important to our brain.

“HIIT Improves Memory in Younger and Older People,” published by Jennifer Hayes, professor of McMaster University and author of the upcoming book, in a way that is not possible with regular and moderate exercise. She says that only strenuous exercise causes the muscles to break down lactose into the bloodstream, creating new cells and blood vessels in the brain, which can increase mental health and reduce our vulnerability. For dementia.

Very misleading, HIIT exercises can be extremely short. A.D. In a 2006 study conducted at the Gibela Laboratory, for two weeks, one college student sprayed 90 to 120 minutes three times a week, while another group complained four to six sessions after 30 seconds of cycling. Four minutes recovery. Overall, the 12-hour exercise routine showed improved fitness standards and improved muscle cell function. However, HIIT drivers, who completed a total of 12 minutes of strenuous exercise, grew up to be normal and showed more molecular changes in their muscles.

Where HIIT is short

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“Doing HIIT every day is neither practical nor useful,” says Jamie Burr, a professor at the University of Gelph in Ontario. Health guidelines generally recommend that you avoid such exercise more than three times a week, in order to avoid burns or injuries.

But in this case, we are not exercising at least four days a week, which can cause problems.

“There are a number of health benefits,” he said. As we continue to work, even if we did HIIT the day before, our blood sugar and blood pressure control may slip, reducing long-term metabolic gains in earlier intervals.

So if you decide to do HIIT, plan other physical activities, such as moderate walking, cycling, swimming, running or calcification on other days of the week.

IT rather than HIIT?

This name is a major obstacle for many people to HIIT.

I would like to start using the term ‘temporary training’ instead of HIIT. “A lot of people are scared because they think HIIT should be an all-out, heavy, intestinal workout that you can go. No, he said.”

“You have to be able to have short conversations with someone else,” said Wisloff. But if that person asks you to sing, you can’t do it.

In practice, this step may be to climb a hill, not on a steep slope, says Wisloff. Walking time can really be a good introduction to this type of exercise.

A few years ago, in a large-scale experiment in Japan, about 700 middle-aged and older adults walked for 30 minutes, some walking at a normal pace, while others took a three-minute walk. By the end of five months, vacationers were healthier and stronger than others. And when the researchers returned with the volunteers two years later, 70% of the vacationers volunteered from time to time.

To make it easier. See Fertlex.

Want to try HIIT now? Well, there is Wisloff. “For the sake of health, I say everyone should aim for at least one HIIT session a week,” he said.

Choose any type of HIIT that interests you. Try one minute late, push yourself for 60 seconds, rest for 60 seconds, or four minute difference exercises. He was often employed in Visloff’s research with four minutes of hard work and four minutes of rest.

Other researchers use four-second intervals, and I have tried and enjoyed the 10-20-30 approach pioneered by Copenhagen, Danish scientists: Run or run or other exercise for 30 seconds, increase the effort for 20 seconds and then return to a simple half-minute run. Pack for 10 seconds before.

Lately, though, I have been living in Fartlex several times. Swedish For fast play, Fartlech exercises include choosing a goal like a tree or a pole forward and accelerating until you reach it. We do not need to check your heart rate or monitor the length of each interval over time or remotely, says Weissloff, who also coaches at Fairleck. Use the natural shapes of the ground to shape your exercise.

“This is perfect for working out of the gym,” he said, at a low cost or experience. Turn around until the tree is behind you, pick another sign in front of you, and “set” health and fitness goals.