Contents:
- Medical Video: The 7-Minute HIIT Workout
- HIIT, the best high-intensity exercise for women
- How do you do HIIT yourself?
- Benefits of doing HIIT for women
- HIIT improves body fitness
- HIIT helps burn body fat
- Safe tips for HIIT for women
Medical Video: The 7-Minute HIIT Workout
One important element of effective exercise is the intensity of the exercise, which is how much energy the body expends when exercising. If when you exercise you need more air, which means there is an increase in the intensity of physical activity. However, what kind of high-intensity exercise is good for women?
HIIT, the best high-intensity exercise for women
Basically, high intensity exercise can be done with any type of exercise. But if you are confused about how to design your training plan, HIIT is a "package" of sports that you can choose from. HIIT is also suitable for career women who have busy schedules, because the time needed is quite short.
HIIT aka high intensity interval training is a combination of high-intensity exercise and low-intensity physical activity carried out alternately in a short time at one time. Most routines are carried out in about 20-50 minutes. You don't have to do HIIT training in the gym. You can do HIIT yourself at home.
How do you do HIIT yourself?
You can start by doing a sport that you like, such as cycling. Interestingly, if you don't like to run, you don't have to run into your interval training routine.
If you choose to cycle more first, increase the speed of cycling for 1 minute and 30 seconds. Increase the intensity, then pedal the bicycle as fast as possible for 45 seconds. Return to your first speed. Then returning to the initial speed by cycling more relaxed as the recovery phase for 2 minutes. Repeat these steps and try to ride for 20 minutes, gradually increasing your time and speed.
You can combine several types of exercise in one routine, from jogging, plank, squat, cycling, jumping rope, lifting weights, to hiking. What's important is the combination of intensity.
The duration for high and low intensity is not always 60 seconds and 2 minutes, so does the overall duration is not always 20 minutes. All depends on the ability of your sport, essentially the ratio of duration is 1: 2.
But if you want even more intense intensity, you can turn the duration to 2: 1, where the phase during heavy intensity training is longer than when you exercise lower intensity.
Benefits of doing HIIT for women
HIIT improves body fitness
The HIIT exercise package consists mostly of cardio exercise which aims to strengthen the heart and increase heart rate. When the heart muscle is strong, the blood vessels can drain more and faster blood so that more oxygen can flow into the muscle cells.
Improving heart fitness will ultimately have an impact on increasing stamina andbody metabolism so that your physical fitness during exerciseand while carrying out daily activities are maintained.
HIIT helps burn body fat
Improving heart fitness allows cells to burn more fat during exercise and at rest. A study reports that 15 minutes of interval training burns more calories than running on a treadmill for one hour. In fact, the study found that the higher the cardio intensity you do, the more calories you burn.
Safe tips for HIIT for women
Although HIIT offers many benefits, high-intensity exercise can cause discomfort for joints. So it is not surprising if this type of exercise is very vulnerable to causing injury if done carelessly by people who are not used to sports.
Here's the safe guide that you need to pay attention to:
- Before plunging directly into HIIT or other types of high-intensity exercise, it's a good idea to do light to moderate intensity exercise for several weeks before starting HIIT training. Don't force yourself to do HIIT if you have never exercised before.
- Do HIIT exercises 1-3 days a week to avoid excessive sports syndrome which symptoms include fatigue, insomnia, headache, loss of appetite.
- Always warm up and cool downto prevent injury.
- You should not do HIIT during menstruation. Because, high-intensity exercise can drain energy which can worsen PMS symptoms. Pain can make your exercise session less effective.
