Seventy five minutes of high intensity training is recommended per week. High intensity interval training hiit also called high intensity intermittent exercise hiie or sprint interval training sit is a form of interval training a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods until too exhausted to continue.
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This is the maximum number of times that your heart should beat per minute during exercise.
What is considered high intensity exercise. Recently scientists have found that working at even these supreme levels have benefits. Brief all out work periods separated by rest periods that you wish were just a little longer. During low intensity exercise then your heart rate will be between 78 and 975.
The essential framework of high intensity interval training is always the same. Thus walking at 3 to 4 miles per hour is considered to require 4 mets and to be a moderate intensity activity regardless of who is doing the activitya young marathon runner or a 90 year old grandmother. Exercise intensity is a subjective measure of how hard physical activity feels to you while youre doing it your perceived exertion.
One limitation to this way of measuring exercise intensity is that it does not consider the fact that some people have a higher level of fitness than others. Your perceived exertion level may be different from what someone else feels doing the same exercise. High intensity exercise is super popular right now in the form of high intensity interval training aka hiit where you work out at a high intensity for a set period of time take a short break to get your heart rate back down a little then repeat.
Studies have shown that high intensity exercise can help control blood glucose levels improve cardiovascular fitness and reduce blood pressure. Some people in fact have been known to take a high intensity class almost every day of the week. While most guidelines recommend moderate intensity exercise most days of the week working at a high intensity can help you burn more calories save time with shorter workouts and increase your fitness level.
During moderate intensity exercise you use 50 to 70 percent of your maximum heart rate or 70 to 85 percent for high intensity exercise. Why you should do high intensity exercise. However exercise at this intensity should only be done in short bursts.
The fundamental principles of high intensity training hit are that exercise should be brief infrequent and intense. One of the most important elements is the intensity of your workout so it is important to get it right. Exercises are performed with a high level of effort or intensity where it is thought that it will stimulate the body to produce an increase in muscular strength and size.
High intensity interval training hiit has become a popular way to burn fat in the gym but thats not all this type of cardio training is good for. The thing is regular attendees of hiit classes can become so captivated by the 3045 minute bursts of exercise that they end up doing it much more frequently than the above.