HIIT (Moderate)
High Intensity Interval Training consists of alternating between short periods of intense anaerobic exercise and periods of rest or recovery time. Work on improving your over physical fitness, stamina and strength as well enjoy some challenges to progress!HIIT (High-Intensity Interval Training) workouts are a great way to make the most of your time and improve your fitness, no matter where you are in your journey.
As you can tell from the name, high-intensity interval training (HIIT) is challenging. It takes your cardio workout to another level, as you push your pace out of your comfort zone.
You’ll lose weight, build muscle, and boost your metabolism. Plus there’s a post-workout bonus: Your body will burn calories for about 2 hours after you exercise.
Muscle-strengthening Exercise
Benefits of muscle-strengthening exercise include:
- Improving strength and power
- Improving endurance
- Increasing muscle mass.
- Preventing falls if combined with balance, strength, gait, and functional training.
- Preventing osteoporosis if combined with balance, flexibility and aerobic activity.
- Improving cognitive function
- Reducing symptoms of anxiety and depression
WHO recommends that all adults should do muscle-strengthening exercise on at least 2 days each week. If you are new to any exercise, start by doing small amounts and adjust how much you do based on your fitness and strength levels.
Click to find out more about the evidence and points.
Aerobic Cardiovascular Exercise
Benefits of aerobic exercise, a cardiovascular activity, include:
- Improving cardiovascular fitness
- Improving physical function
- Preventing functional decline
- Improving cognitive function
- Preventing cognitive decline
- Reducing symptoms of anxiety and depression
- Improving sleep.
WHO recommends that all adults should get 30 to 60 minutes of moderate-intensity exercise at least 5 times a week; or 15 to 30 minutes of vigorous-intensity exercise at least 5 times a week. If you are new to any exercise, start by doing small amounts and adjust how much you do based on your fitness and strength levels.
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