Hungry? Try a snack for exercise or a fast, high -intensity burden that lasts a minute or less, performed sporadically throughout the day. They are a great option for those struggling to find time for traditional exercises or prefer to avoid long exercise sessions. The best part? These short cracking activities can provide many the same cardiovascular and fitness benefits As a complete training-help, you remain active without disruption of the day.
Exercise snacks can also have some benefits to heart health. Research has shown that 1 or 2 minutes vigorous exercise at intervals During the day it can improve heart health by strengthening cardiovascular condition. Exercise snacks replicate the benefits of high -intensity interval training (also known as Hiit exercises), but the rest time is longer. In other words instead of Exercise 20 or 30 minutesYou can make these movements during the day because it fits your schedule. For example, if you take 15-minute work breaks, you can squeeze in a movement at that time.
A study in the UK found that those who participated in vigorous alternating lifestyle physical activity (three periods of 1 to 2 minutes vigorous daily) reduced the risk of death from cancer or other causes of 38% to 40%. Also found that participants reduced the risk of Cardiovascular disease by 48% to 49%. Another study examined Healthy older adults and noticed practicing exercise improved the power and size of the leg muscles during the 28-day program. In other words, you can still get all the benefits of nibbling on exercise regardless of your age or fitness level.
If you do not have time to follow a one -hour workout routine, try to make exercise snacks to reap the benefits of heart health. Below are ideas to get started, which are easy enough to make it anywhere during the day.
Read more: How healthy is your heart? Find out at home without any equipment
1. Take the stairs
If you live in an apartment building, you have stairs in your home or if they are part of the trip, use them to increase heart rate. Purpose for vigorous staircase climbing during the day you have time. One study showed improvement in patients with corporal artery disease when they made three rounds of climbing six flights of 12 scales, with periods of walking. The study compared how Climbing stairs and traditional exercise with moderate intensity Affected cardio -respiratory fitness of participants.
Researchers have found that scales on the scales have a higher percentage of heart rate in a shorter exercise time during the first four weeks of supervised testing. And the climbing of the stairs and traditional moderate exercise groups continued their workout routine for an additional eight weeks unattended and managed to maintain the percentage of heart rate. The difference is that the climbers on the stairs continued to practice less time.
If climbing the stairs is the most exercise you can do during the day, you may also do that exercise deliberately.
2 go for a walk
Going for a quick walk can keep your heart healthy. Foundation for Heart recommended to direct at least 30 minutes walking a day. To take advantage of the same benefits, break the purpose of walking at 10 minutes at a time, three times a day. Just make sure it is moderate to vigorous effort, so that you raise your heart rate.
3 body weight exercises
If you work in the office or at home, the chances of spending a lot of time to sit. Separating time to move, even if it is to quickly enter Exercise for body weightcan do wonders for heart health. While taking breaks from your desk, set an interval timer and play around with body weight squats, necklaces, push -ups, jumps, crawls with bears, planks and more.
4. Jump rope
Sometimes putting in contact with your inner child is a useful way to motivate yourself to exercise. Jumping rope is a fun way to increase your heart rate while improving your cardiovascular health for short periods of time. One idea suggested by Nike's head coach, Oeo Holder Is to collect jumping rope and jump five rounds of 1 minute each, playing around with intensity or variety of jumping. The more you improve your cardio -fitness, the more you can increase your exercise time to maintain a challenge.
5. Make some tasks
Believe it or not, you can get good training by doing some things around your home. Whether it's gardening, discharge, cleaning or organizing your drawers and cabinets, you can get the benefits of workout while keeping life in order. It turns out that you don't need a gym to practice, especially when many Daily activities are considered exercise And maybe you don't understand that.