It is already pretty well known in the fitness world that alternating short bursts of high-intensity exercise (with moderate exercise), offers huge benefits. This is known as high-intensity interval training or HIIT. But did you know that recent research has shown that even those who don’t exercise regularly can gain significant health benefits of short bursts of exercise in their daily routine? Simply ramping up your activity for a few minutes a few times a day can improve your health.
Benefits of Shorts Bursts of Exercise
Short bursts of exercise can increase your endurance and strength. When enduring these HIIT moments, your effort push your heart, lungs, and muscle capabilities beyond normal levels.
In one study, people who engaged in just three short bursts of activity during the day, each lasting only a minute or two, were 38-40% less likely to die prematurely from all causes or from cancer than individuals who didn’t have any bursts of vigorous activity in their days. That is a huge difference. Here are examples of ways you can incorporate short bursts of exercise into your day, whether you work out or not.
Short Bursts of Energy Examples (for Non-Exercisers)
- Fast walk to the mailbox.
- Jog in place when you need a break from sitting at your desk.
- Add sprints into walks.
- Engage in brief vigorous play with your children or grandchildren.
- Do little bursts of high knees in your backyard.
- Running for the bus or children.
- Racing up stairs.
The goal here is to raise your heart rate a few times a day.
Short Bursts of Energy (for Exercisers)
If you are used to doing lower-intensity workouts for 30-60 minutes, you can achieve better results with HIIT exercises in just 10-20 minutes. Who doesn’t want that time back?
The idea is to do short bursts of energy lasting anywhere from 10 to 30 seconds and up to 1 to 2 minutes. Whatever your time interval is, stick to going all out for that amount of time, then resting for the same amount of time or possibly longer depending on your fitness level.
The Why
The benefits of short bursts of exercise can be beneficial to practically anyone. The beauty of it is that you can adapt the intensity to your personal fitness level, as discussed above. As you can see, some simple changes can really make a big impact in the long-term.
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