High intensity exercises to try in 2018.
Increased research is aimed at using interval training and training with high intensity. There is no doubt that the more calories you burn, the harder it is. High-intensity exercise stimulates the formation of muscle tissue, which provides higher strength and conditioning, increasing metabolism to burn more calories in the form of carbohydrates and fat. However, this is not for everyone. People who have been sedentary or who have struggled with chronic health conditions, such as diabetes, heart disease, high blood pressure, arthritis, asthma, emphysema, should be cautious before trying this type of exercise. Consultation with your doctor before starting any exercise program is reasonable to avoid injury or serious side effects.
Interval training is not new for serious athletes. Trainers have long understood the beneficial effects of changing workouts in an alternating manner to include different learning styles, not only to prevent boredom but also because of positive results. Cross-training in aerobic activities, exercícios funcionais, strength training and flexibility usually provide a more balanced approach to almost any sports or recreational activity. It also makes a lot of sense for the average person who is trying to maintain weight and a healthy lifestyle.
A recently published high-intensity study even showed that this intensive exercise is only six minutes a week. They studied “total” intensive training periods of 1-2 minutes, three times rotating with short breaks between them. The amount of energy burned and the positive stimulus for muscle building was as great as the longer workouts. These short workouts for six minutes a week increased endurance, strength and weight loss. Keep in mind that most exercises are conducted with the participation of healthy young adults and often elite athletes. Thus, some considerations and caution are appropriate before deciding to leap of faith. Training with high intensity can increase the risk of injury and may not be a good idea for people who were slow-moving and just started training. Also, before starting the exercise program, regardless of intensity, you should carefully examine the main chronic conditions, such as heart disease, arthritis, lung problems or diabetes. Advising your health care provider and determining a plan that is safe and effective for you is of paramount importance. What we can learn from the growing amount of information is that there may be ways to change exercise programs so that they are more effective and accessible to everyone.
It has been shown that a small amount of exercise benefits everyone of any age or sex. Despite the differences in metabolism between men and women, largely due to the effects of estrogen, men and women can benefit from interval training if it is reasonable and appropriate for their conditioning level. Generating too much, too quickly in an attempt to make up for lost time will not only be unstable but also an injury. A good rule for intensity is to calculate your target heart rate while you are in a safe zone. The maximum heart rate subtracts your age from 220. Staying in a safe area for exercise means staying 60 to 75% of the maximum. Heart rate. If you are 40 years old: 220-40 = 180. Taking 60 to 75% of 180, you must maintain a heart rate between 108 and 135 beats per minute.
This is an assessment of how to exercise vigorously. Other individual considerations may be physical ailments or chronic diseases that limit your ability to move intelligently. For a healthy adult, these assessments work well. Sub-programs of low-impact exercise is also preferred. Sports with high impact or running can be too traumatic for the joints for even healthy people to often engage in high-intensity exercises. Swimming, cycling or using an elliptical trainer is more suitable for interval training and safer. If training several times a week, alternating between difficult days and easy days, provides time for recovery and healing when recruiting more muscle fiber. Do not forget to also other activities that require the use of different muscle groups. Useful dynamic warm-up warmth and increased blood circulation before training. Stretching with an emphasis on maintaining a range of motion and flexibility is also an important part of the conditioning program. Yoga is an excellent discipline for strength and mobility, while simultaneously focusing the mind.
For training, there is no single formula. The message differs in that the intensity and type of activity are useful. Also, short interval training of greater intensity can provide both short-term and long-term health benefits. A more effective exercise program can be available, which allows people to practice more often for shorter periods of time, achieving healthy results. Exercises must be adapted to the individual needs of each person. Your general condition and medical background should be evaluated by your healthcare provider before starting any exercise program.