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The most effective form of exercise isn't "exercise" at all

Incorporating incidental physical activity into our routines

  • Replace short car trips with fast walking, or cycling;
  • Walk up the stairs at a fast pace instead of using the elevator;
  • Vigorous walk at a pace of about 130-140 steps per minute;
  • Look for opportunities to walk uphill;
  • Take your dog to an off-leash area and jog for 30-90 seconds alongside the pup.

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The most effective form of exercise isn't "exercise" at all

The most effective form of exercise isn't "exercise" at all

https://qz.com/quartzy/1557217/how-to-integrate-hiit-exercise-into-your-daily-routine/

qz.com

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Key Ideas

High-intensity interval training (HIIT)

Is involves repeated short sessions, from 6 seconds to 4 minutes, with rests from 30 seconds to 4 minutes in between.

Any type of high-intensity interval training, irrespective of the number of repetitions, boosts fitness rapidly, and improves cardiovascular health and fitness.

Incidental physical activities

Are physical activities undertaken as part of carrying out normal daily chores. 

Brief sessions of 20 seconds of stair-climbing (60 steps) repeated 3 times a day on 3 days per week over 6 weeks for example can lead to measurable improvements in cardiorespiratory fitness. 

Incorporating incidental physical activity into our routines

  • Replace short car trips with fast walking, or cycling;
  • Walk up the stairs at a fast pace instead of using the elevator;
  • Vigorous walk at a pace of about 130-140 steps per minute;
  • Look for opportunities to walk uphill;
  • Take your dog to an off-leash area and jog for 30-90 seconds alongside the pup.

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HIIT: high-intensity interval training

HIIT: high-intensity interval training

HIIT workouts generally combine short bursts of intense heart-pounding exercise (during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for 1 to 5 minute...

The most well-established benefit of HIIT...

...has to do with heart health: Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise

It's not about superior fat-burning capacity or bigger muscles, but about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.

VO2 max is one of the best predictors of overall health.

HIIT and weight loss

People can burn comparable amounts of calories in HIIT routines lasting, compared to longer continuous exercise routines. But  this doesn't mean that calorie burn translates into weight loss

This is the problem with HIIT, just like with any other form of exercise: it’s much easier to lose weight by cutting calories in your diet than trying to burn excess calories.

Exercise Defined

Exercise is a  movement of the body to enhance physical fitness. 

Most people know that exercise is important for the physical development of the self, yet a majority of them are sk...

Decrease in Human Strength

Historic evidence suggests that for many thousands of years, human beings were more active and stronger than today. 

The early humans had increased movement and activity, like going for long and tiring hunts, walking long distances that took weeks, making the prehistoric humans fitter than the best athletes today.

Technology as the Culprit

Technological breakthroughs have reduced our activity to a great extent ( vacuum cleaners, washer-dryers, self-cleaning ovens, and even cars).

The rise of the internet gave us a whole lot of technology, curbing our need to move even more.

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Why HIIT gained popularity

Why HIIT gained popularity
  • HIIT( high-intensity interval training) promises to improve overall health and fitness and it can also be done in a short amount of time.
  • It requi...

The downside of HIIT

  • Though HIIT might sound easy, those 25-30 seconds can feel like they last forever if you’re exercising as hard as you can. Thus, HIIT might not be appropriate for everyone.
  • Some ill people may feel faint, and very rarely pass out. While the benefits still outweigh the risks for most people, HIIT has also been linked to greater risk of injury.

LIIT (low-intensity interval training)

This is a new exercise phenomenon that claims you can still achieve similar fitness results to HIIT, but with lower risk of injury.

Though there is currently no research on the effects of LIIT workouts, the idea is that you still perform exercises in intervals, but these exercises are done at a lower intensity and with more shorter rest time in between.

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