Exercise has many health benefits, one of which is increasing the body's metabolism. But sometimes because you are too busy with activities, you don't have time to exercise. High Intensity Interval Training (HIIT) can be a solution for those of you who have busy activities.
HIIT is a cardio training method that can be done in a short time, approximately 10-30 minutes in one workout. After doing this exercise, the body's metabolism will increase and the body will continue to burn fat, even when resting.
Various Benefits of HIIT for Health
HIIT combines alternating high-intensity and low-intensity workouts. For example, brisk walking for 30 seconds, then interspersed with a leisurely walk for 30 seconds. HIIT is suitable for people who are just starting to exercise as well as people who are already used to exercising.
There are various health benefits of HIIT, such as strengthening muscles, increasing metabolism, reducing weight, reducing stress levels, burning calories, and lowering high blood pressure. Therefore, this exercise is good for those of you who are obese or have high blood pressure.
In addition to the many benefits, HIIT can be enjoyed and is safe for all ages you know. However, people who have special health conditions or are elderly should first consult a doctor.
Variety of HIIT Movement Options
The key to doing HIIT is intensity. Therefore, try to increase the intensity of your training in undergoing HIIT.
For those of you who are not used to exercise, start doing HIIT with a short duration first, then slowly increase the duration. For example, you could start doing HIIT for 20 seconds, then rest for 10 seconds. After a few days, the duration can be increased to 30 seconds with a rest of 10 seconds.
Some of the movement options you can do for HIIT are:
1. Walk
Even though it looks simple, walking can have a positive impact you know. Try brisk walking for 30 seconds, then a leisurely walk for 30 seconds. Do it alternately for about 30 minutes. For maximum results, you can do this exercise 4 times a week.
2. Jogging
You don't need big capital to get a healthy body. By doing jogging, you can also do HIIT. The trick is jogging as a warm-up, sprint (sprint) for 15 seconds, and walk or jog for 1-2 minutes. Repeat this movement for 10-20 minutes.
3. Squat jump
Sports movement squat jump can also be one of the right choices for HIIT. How to do it squat jump for about 30-90 seconds, then stand or walk for 25-30 seconds. Repeat the movement alternately for about 10-20 minutes.
4. Cycling
For those of you who like cycling, don't worry, HIIT techniques can also be applied in this sport. The trick is to cycle for 2 minutes at a speed of 15-20 kilometers (km) per hour. After that, increase the speed to 25-30 km per hour for 20-30 seconds, then return to the initial speed.
In addition to what has been mentioned above, you can also do HIIT by following the instructions for gymnastics or Tabata exercises that are widely available on the internet.
HIIT is good to do because it can have a positive impact on health. However, don't push yourself too hard, because everyone has different body abilities.
It's a good idea to consult a doctor first before doing HIIT, especially for those of you who have certain health conditions, such as a history of heart disease or high blood pressure.