Good Lifestyle

According to the latest directives of theUS Department of Health and Human Services, Adults should aspire to perform "at least" 150 minutes to 300 minutes of moderate intensity exercise (which includes activities such as walking) every week to enjoy the benefits of health. For those who prefer to push their bodies louder with more intense forms of exercise, this weekly reference reduces up to 75 to 150 minutes a week.

However, for those who are willing to increase their intensity even further - and for shorter quantities - a new document published in thePhysiology diaryI found that the formation of high-volume "low volume" (HIIT) intervals, defined less than 15 minutes of high intensity exercise per session (which includes warming and cooling), really works. Learn more about this study and, for what researchers say, it's the least exercise you need to do each week to stay in shape. And for more new exercises that you can use, do not miss theA major side effect of stretching each day, according to a new study.

Innumerable studies Exter the advantages of interval training or make short bursts of rigorous and fast exercises ranging from skipping rope to make mountain climbers or burpés and sprints. The new paper published in thePhysiology diary, which was conducted by researchers to the physiological society - an institution based in the United Kingdom which coordinates research on the exercise in 60 countries - was inspired by a previous study published in the journalDiabetic treatments.

This study, which focused on those who suffer from type 1 diabetes, "have shown that, as little as 4 minutes of HIIT 3 times a week for 12 weeks, blood glucose improves significantly, fat in the Liver and cardiorespiratory form in adults with type 2. "In addition, researchers found that" these improvements were comparable to an intervention involving 45 minutes of aerobic exercise of moderate intensity ".

A significant caution: These 4 minute HIIT fights do not include the main stages of warming and cooling the exercise. So, if you have a tight schedule and you are looking for tightening in the shortest session, you can, remember to block more minutes to loosen and start your muscles for short exercise bursts. And more importantly to warm up and cool, make sure you are aware of the10 errors that you should not do when you work.

According to the paper in thePhysiology diary, which analyzed more than ten years of academic research beyond studies specially focused on diabetics: "Recent trial conclusions suggest that HIIT at low volume can induce similar impacts,and sometimes larger, Improvements in cardiorespiratory physical condition, anti-glucose control, blood pressure and cardiac function in relation to more traditional forms of aerobic exercise formation, including high volume continuing education and moderate continuing education, Despite necessarily the commitment less time and the reduction of energy expenditure. "

In other words, there is a lot of evidence to suggest that less. If you are someone who prefers to train very hard, know that a recent published in the newspaperCell metabolism Discovered that the overreating defined as being efficient above 152 minutes per week - can really harm your body. The exercisers who have worked during a week of experienced side effects that have affected their metabolism and insulin resistance of their body.

The latest research indicates that you can enjoy the benefits of the World Health Organization's physical activity guidelines in much shorter time windows - less than 15 minutes every time you work. And for great exercises that you can do to capitalize on this research, do not missThe 1 minute drive that strengthens force and relieves pain and The incredible four-second drive that actually works .