Everyone nowadays knows that there are notable benefits to regular exercise. However, the promotion of a vast multitude of exercise regimens has only confused the majority of people. Few people know which exercises are suited to their particular needs. There is no limit to the number of possible reasons that might incline you towards regular exercise. You might want to lose a few pounds or desire to get physically fit. It could also be that health concerns have made it necessary for you to incorporate exercise into your daily routine. This article should provide you with vital information on exercises and home fitness equipment you can use to get maximum health benefits.
High Intensity Interval Training
You need to exercise regularly if you intend to leap consistent and long-lasting health benefits. The reason being, most of the benefits only become evident after at least two weeks of daily exercise. Fortunately, the exercise sessions need not be long and drawn out. Allocating only 30 minutes to vigorous exercise is enough for you to realize significant improvement to your health. This kind of training is more commonly known as High Intensity Interval Training or HIIT.
HIIT involves successive short sessions of intense exercise separated by brief periods of rest. A 30-minute session is typically composed of three 10 minute exercise intervals separated by two 5 minute periods of rest.
HIITs are excellent news for people who are too busy to find time for long jogs or walks. You have the option of going to a gym for high intensity interval training. However, doing so might put a strain on your schedule unless the gym is located near your home. This is why it is recommended that you invest in exercise equipment that you can then use at home. A personal home gym offers the convenience of training in the socially-neutral environment of your home. Such an arrangement is uniquely suited to newbies who might feel uncomfortable training at a gym for the first time. What follows are brief descriptions of the exercise equipment you can purchase and how you can use them for HIIT.
The most basic home fitness item is the skipping rope. It might seem like a mundane exercise, but using a skipping rope is quite effective at achieving HIIT. You begin with slow skips and then increase your rate gradually for a full ten minutes. After a 5 minute rest period, you then embark on the second interval at a higher rate than initially. Skip at a constant rate for ten minutes then rest for 5 minutes before embarking on the final 10-minute interval. You should be sweating by the end of these session.
A treadmill is yet another basic HIIT exercise equipment which quite easy to use even for a newbie. As with the skipping rope, the first HIIT interval is at low walking speed, whose range is between 2 to 4 mph.
Begin the interval by setting the treadmill at 2 mph and gradually increase the speed every 2 minutes. By the end of the first interval, you should be in a slow jog. You can opt to maintain this speed for 5 minutes before resuming to increase the jogging rate from 4 mph to 5 mph. To rest after the second interval, lower the speed to 4 mph. Begin the final interval at 4 mph and increase the speed gradually up to 7 mph. By this time, you should be running hard.
A stationary bike allows you to exercise by providing resistance to the cycling movements of your legs. The amount of resistance the pedals exert depends on the amount of effort that you apply to them. This manner of operation makes this piece of exercise equipment quite easy to use, even for beginners. A HIIT session using a stationary bike mainly involves intermittent sessions of hard and easy peddling. The HIIT regimen on this particular fitness equipment item is not much different from that used on a treadmill.
The fact that one in every three Americans will develop type 2 Diabetes is quite worrying. Fortunately, regular exercise is not only a suitable approach to managing this condition but can be instrumental in preventing it. Other conditions that can benefit from regular exercise include cardiovascular related diseases and osteoporosis.