Cardio exercises: first 3 advantages of intervals exercises

Aerobic exercise is any activity that pumps the blood and in which large muscle groups work. It is also known as cardiovascular activity. Examples of aerobic exercises include:

• lively walk
• I swim
• Cleaning or general gardening
• race
• cycling
• soccer

Experts recommend performing at least 150 minutes of moderate aerobic exercises or 75 minutes of vigorous activities every week. Walk or quick swimming are examples of moderate activity. Running or cycling are examples of vigorous activity.

Lately, it has become increasingly popular among sports lovers, high intensity training, also known as HIIT.

High intensity training promises to be the best training in the shortest possible time. In a training there are intense exercises followed by short periods of recovery of reduced intensity. In fitness studies, this would usually be a combination of aerobic training and resistance.

In terms of heart rate, the HIIT definition is precise. It means reaching at least 80% of the maximum heart rate for one or five minutes, alternating low intensity rest periods. HIIT is a type of quick and efficient training that increases boredom without boredom that can occur from traditional cardio training.

Here are the 4 best advantages of training at intervals

Burn calories effectively

One of HIIT’s main strengths is that you can burn many calories in a short time. With very busy modern lifestyle, reducing times for exercises can be difficult. HIIT training are addressed to people who want efficient training and don’t have much time.

In a recent study, compared to weight training, cycling and running, 30 minutes of HIIT burned 25-30% more than calories. During this study, the HIIT repetition consisted in high intensity in 20 seconds, followed by 40 seconds of rest. This means that the HIIT group has actually exercised one third of the other groups.

Increases resistance

High intensity training leads to significant improvements in the quantity of oxygen compared to other forms of exercise in a shorter time. Traditionally, resistance training has been used to increase oxygen consumption. These would be long and continuous running or cycling at a constant speed. But HIIT can produce the same effects and in a shorter period. Not only does it improve oxygen consumption with hiit, but you can do it in half time used for traditional resistance training.

Improves cardiovascular health

HIIT training is recommended for people with or without risk of heart disease. This is due to the fact that physical exercises strengthen the heart and help it pumping the blood more efficiently throughout the body.

High intensity cardiovascular exercises can also help reduce blood pressure and maintain clean arteries, increasing «good» cholesterol with high density lipoproteins (HDL) and lowering «bad» cholesterol levels with low density (LDL) in the blood.

Increases metabolism and metabolic rate

Who doesn’t like burning calories after the exercises? A way HIIT helps you to do it is to maintain the increase in the metabolic rate after finishing the session. Numerous studies have shown that HIIT can maintain an increase in the metabolic rate for hours after exercises.

Some researchers have discovered that HIIT stimulates the metabolism after exercising more than weight and jogging training. In addition to increasing the combustion of fats, HIIT stimulates the production of human growth hormone (HGH) up to 450% in hours after training. HGH is responsible for the increase in caloric combustion and the slowdown in the aging process, therefore it is a double gain.

On the YouTube channel you will find many cardio exercises that will always help you feel good!

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