Could you just give us a brief rundown of what is HIT or HIIT as it’s called? We’re talking about what I think are one of the most exciting, certainly activity topics, which is high-interval intensity training. Bonikowske, Ph.D., who is the program director for our Cardiac Rehabilitation Program, and assistant professor of medicine here at Mayo. Great pleasure today to be speaking with Amanda R. Kopecky, M.D., preventive cardiologist at Mayo Clinic in Rochester, Minnesota. If you don’t want to design your own sessions, there are thousands of fitness apps and online training videos to choose from.Hello. While these can be expensive, lower-cost options are available. Reminding teens to think about how they’re feeling after participating in a training session helps them experience the psychological benefitsĥ) use technology: wearable technologies (such as activity trackers and heart rate monitors) can help increase engagement during exercise, as they can provide you with real time heart rate data to see how hard you’re working. We’ve found participating in high-intensity interval training increases adolescents’ mood and vitality (energy and alertness). ![]() Although most people do not feel great in the middle of an intense exercise interval, there is evidence they will feel good about 20 minutes after completing exercise. For example, doing a session on the stairs at the beach or park might be more motivating than doing the same session in the backyardģ) modify intensity: as teens improve their fitness, they can increase the duration of the work interval, decrease the rest interval, or increase the total number of intervals completed within a session to ensure they’re getting a good workoutĤ) make it enjoyable: playing music and exercising with friends and family are strategies that can make high-intensity interval training more enjoyable. And while high-intensity interval training can be done in the living room, changing the exercise setting can also help satisfy your teen’s need for variety. We have found this to be effective and enjoyable for teens in a number of studiesĢ) incorporate variety: we recommend teens complete a variety of aerobic activities (such as shuttle runs, running on the spot, or burpees), and resistance exercises (such as push-ups, squats, or lunges) designed to increase heart rate. HIIT workouts: just 15 minutes of intense activity can improve heart healthġ) Start simple: a good starting point is to do 30 seconds of exercise followed by 30 seconds of rest, repeated eight times. Compared to a control group, the research team found significant improvements in cognitive control and working memory among children who participated in the HIIT sessions. In this New Zealand study, children participated in video-based HIIT workouts five times a week over a six week period. There is emerging evidence participation in HIIT can improve children’s cognitive function. We also conducted a review of studies on high intensity interval training and found participating in a single HIIT session can improve how young people feel. ![]() Teens should be active in as many different ways as possible. There is also emerging evidence that participating in high-intensity interval training can have short- and longer-term benefits for young people’s mental health and cognitive function. They also had reductions in the stress hormone cortisol, which we measured in their hair. The exercises included things like shuttle runs (running back and forth between two lines) and push-ups.Īfter the program, students who participated completed on average, four more laps on the shuttle run test, and had small increases in the number of push-ups completed. In our recent study, we found two to three high-intensity interval training sessions per week, each lasting about eight minutes, improved students’ aerobic and muscular fitness over the six-month study period. The intensity of the exercise should be around seven to nine out of ten on a scale of perceived exertion. High-intensity interval training is a time-efficient form of exercise that involves relatively short yet intense bouts of activity, combined with rest or low intensity activity. What is high-intensity interval training? Don't have time to exercise? Here's a regimen everyone can squeeze in
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