One of the most common questions fitness beginners ask is: what’s the most efficient workout I can do to achieve my health goals faster?
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.
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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