Leave Workout Excuses Behind With HIIT
IN ORTHOPEDICS
Although the Centers for Disease Control and Prevention recommends at least 150 minutes of moderate physical activity each week, many people skip exercise because of busy schedules. However, high-intensity interval training (HIIT) may offer a way to burn calories in just a few minutes a day.
Similar to traditional interval training, HIIT revolves around a simple principle: short bursts of explosive, strenuous activity followed by short periods of rest. By alternating periods of intense physical activity (such as sprinting or rowing) with low intensity activity (such as walking), HIIT workouts push your heart rate to maximum levels for just a few minutes at a time, and then allow your body to recover.
HIIT offers a number of practical benefits. It can be done in short periods of just 15 to 30 minutes. It requires no additional equipment and can be done just about anywhere.
Studies have shown that HIIT may have a variety of health benefits as well. Recent research published in the Journal of Physiology found HIIT exercise routines were as effective as much longer workouts. During the study, participants performed 10 one-minute sprints on stationary bikes with one-minute rest periods in between three times a week. The resulting muscle improvement was similar to hours of regular biking.
Try Something New
HIIT workouts aren't for everyone. If you recently started exercising, you may benefit more from lower-intensity approaches. The explosive movements used in HIIT may cause an injury if you are still developing muscle strength and flexibility. However, for intermediate and advanced exercise enthusiasts, HIIT may be a great way to increase the intensity of your workout and burn calories in less time.
Before you begin a HIIT workout, remember to warm up and stretch just as you would for any exercise. The trick is to take the time that you would normally spend doing one activity and use it to perform a variety of intense activities. Rather than jogging for 45 minutes, try sprinting for 30 seconds, resting for a minute, and then repeating the cycle six times. Ideally, you can complete a workout that is just as beneficial in nearly half the amount of time. As you become more comfortable with HIIT, try working in other motions, such as push ups or squats to increase the fat-burning potential.
| Kick Shin Splints to the Curb
Whether you are a trained athlete or a weekend warrior, you've probably experienced the painful swelling of the muscles and tendons known as shin splints. Commonly caused by overuse without adequate time for rest and recovery, shin splints often affect runners training for long distance races. They can also be caused by flat feet or improper footwear. Shin splints can usually be treated at home. However, you should see a physician if your pain persists even after resting or if you experience extreme pain, which may indicate a stress fracture in your tibia or other serious medical conditions. To ease the pain of shin splints, rest for at least two weeks. While your muscles heal, try the following home care measures: • Apply ice or a cold compress to your shins for 20 minutes, two times a day. • Ask your physician about orthopedic inserts or shoes that may help reduce your pain. • Before you exercise, always remember to warm up and stretch. Stretch your muscles again after cooling down. • Check with your physician to see if an over-the-counter painkiller is appropriate. • Vary your workout regimen by replacing running with swimming, for example. |
Sources: sciencedaily.com, active.com, nih.gov, physoc.org, shape.com, nasa.gov
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