A thought for your heart​

Dr. Yashpal Rana

Can you get the benefits of exercise in just a few minutes a week?

Is there a short-cut to getting fit?…And the answer is Yes!

Time is one of our most precious resources and we never seem to have enough of it!! Many of us don’t like to spend hours in the gym or loose the tempo soon after beginning. Hey! worry not! In last few years there has been a lot of research on efficient and effective exercise. The answer lies in a shift towards short but intense workouts, a training concept known as “HIIT” or high intensity interval training. The most appealing and convenient fact about HIIT is that sessions can be completed in as little as 15 minutes per week and it can be done at any convenient place, including your home. Some of the potential benefits of HIIT include:

HIIT for BeginnersSource
  • Improved aerobic fitness and endurance
  • Reduced body fat
  • Increased upper and lower body strength
  • Improved insulin sensitivity

“The most appealing and convenient fact about HIIT is that sessions can be completed in as little as 15 minutes per week and it can be done at any convenient place, including your home.”

With HIIT, you not only burn a lot of calories during the workout but because of the high intensity you will continue to burn calories for hours after the workout due to something called the ‘excess post-exercise oxygen consumption’ or the EPOC effect. The EPOC effect causes your metabolism to remain elevated, body to replace energy and repair muscle proteins damaged during exercise.

As HIIT can place a tremendous amount of stress on the body, it should only be performed two to three times a week with at least 48 hours between exercise sessions. This would allow for full replenishment of energy stores, removal of metabolic waste and repair of involved muscle tissue.

It is not necessary to spend hours, sweating buckets, to obtain benefits like weight loss, muscle growth and improved overall health and well-being.Instead of working longer, work smarter by using short intervals of extremely high-intensity exercise.

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