Breaking down the heart-pumping fitness tactics

Breaking down the heart-pumping fitness tactics

Since both raise your heart rate and both leave you covered in sweat, you may not pay much attention to the differences between cardio and HIIT. But there is actually a lot that distinguishes these two methods from each other.

For a quick crash, cardio is aerobic activity that raises the heart rate for an extended period of time, he says Sydney Millercoach with Swirf Fitnesswhereas HIIT (also known as High Intensity Interval Training) is an anaerobic activity in which you alternate very challenging exercises with short rest periods.

“Many people associate HIIT training with specific exercises like burpees and mountain climbers,” Miller says. “While these items can certainly be used in HIIT exercise, the definition refers more to the rhythm and style of the exercise, rather than the exercises themselves.” You can do HIIT by alternating between walking and jogging. You can mix your HIIT with rounds of different plyometric movements, such as wooden jacks, squat jumps, and skater lunges. You can also do HIIT-style walking by varying your speed and incline, as long as you get in those intervals.

For an example of heart disease, look no further than the classics. Long runs, walking, or swimming count as cardio, Miller says, as well as more specialized exercises like cycling, dancing, and other kinetic fitness classes that aim to get your heart pumping — without all the ups and downs. Here, fitness professionals analyze everything to know about the differences between cardio. versus HIIT.

Heart disease benefits

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Cardio is an aerobic exercise, which means it uses a lot of oxygen. “While you exercise, so is your body Breaking down glucose stores for energy “With the help of oxygen,” Miller explains. Of course, your heart rate will rise.

A good cardio workout usually lasts anywhere from 30 to 90 minutes. The American Heart Association recommends getting 30 minutes of cardiovascular exercise Five to seven days a week, so you can aim for a total of 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of both throughout the week.

According to Miller, regular cardio exercises are an effective way to reduce your risk Diseases such as heart diseaseHigh blood pressure and type 2 diabetes. Maintains the cardiovascular system, strengthens your muscles, Controls blood glucose levelsIt improves your general fitness.

A good sweat that gets your heart rate up can also make you happy. Physical activity in general Boosts production of feel-good neurotransmitters It’s called endorphins,” says Miller. “It’s beneficial for both your physical and mental state.” To get the most out of your work, she recommends at least 30 minutes of cardio for Endorphins for a full kick.

Doing gentle cardio is also an ideal way to recover from other forms of exercise, such as weightlifting. “It increases blood flow to the muscles, which is possible Increase recovery Ultimately, it increases the body’s ability to use oxygen more efficiently.” Marty Kretzcoach with Shoes Fitness. For this reason, it is the perfect choice for anyone who wants to increase their stamina. (Hello, long haul.)

HIIT Benefits

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HIIT is a file anaerobic exercise, which by design shouldn’t last for long periods of time, Miller says. “Anaerobic means ‘without oxygen’ because the body is deficient in oxygen,” which is why it’s important to take breaks between each movement, she adds.

“After a warm-up, a typical HIIT workout lasts roughly anywhere between 10 to 30 minutes,” Kretz adds. “Your exercises or modalities can be varied, but HIIT exercise can include cycling, running or vigorous walking, rowing, and body weight exercises, to name a few.” Miller notes that periods of work — where you’re really giving everything you have — should only last about 15 to 30 seconds, followed by 15 to 30 seconds of rest or active recovery. During that time it can walk into place, stretch or rest.

Like cardio, this exercise style does great things for your heart and can lowering blood pressure. Other benefits depend on the types of exercise you do. “You can get some muscle gain with HIIT-style workouts,” says Kretz. “Because HIIT is so versatile in its form, you can incorporate more strength- or resistance-based training as your method of exercise, such as kettlebell swings, kettlebell pushes, etc.”

HIIT also allows you to reach intensity levels during exercise that can be difficult to do during traditional cardio. Kretz suggests that it will be much easier to sprint full (once you warm it up properly) after a rest period than it is after jogging for a minute. “Because of this increased intensity with HIIT, you will also increase your body’s ability to do so Dealing with lactic acidwhich will allow you to maintain a higher intensity during regular cardio,” he says.

Cardio vs. HIIT

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“While both cardio and HIIT can achieve similar health goals, there are some key differences,” Kretz says. “HIIT is meant to be a more intense workout with programmed rest periods so that you can reach levels of intensity that you can’t achieve with traditional cardio.” Depending on your fitness or training goals, this may be an added advantage.

However, HIIT is also more stressful for the body than traditional cardio. Think full springs versus easy runs, says Kretz. Of course, no matter what genre you do, Exercise is a form of stress on the bodyWhich is why he suggests avoiding HIIT when you have other stressors in your life so you don’t overdo it, hurt yourself, or burn out.

However, Kretz recommends any form of exercise you enjoy the most. “Some people can’t stand traditional cardio and find it boring, but they love the thrust and intensity of HIIT,” he says. “Others love being able to ‘get out of the zone’ and just jog. I say try both and see what works best for you and what you enjoy most. At the end of the day, the best form of exercise is the one you’ll do consistently.”

Referred studies:

Alansari, A.; (2018). Effects of high intensity interval training versus continuous moderate intensity training on heart rate variability in physically inactive adults. Int J Environment Res Public Health. doi: 10.3390/ijerph15071508.

Amanat, S. (2020). Exercise and type 2 diabetes. Adv Exp Med Biol. doi: 10.1007/978-981-15-1792-1_6.

Dupuy, or . (2018). An evidence-based approach to choosing post-exercise recovery techniques to reduce signs of muscle damage, soreness, fatigue and inflammation: a systematic review with meta-analysis. Frontiers in Physiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/

Lynn, T.W.; (2013) Exercise benefits brain function: monoaminergic communication. Brain sciences. doi: 10.3390/brainsci3010039.

Mastorakos, c. (2005). Exercise and stress regimen. Hormones (Athens). PMID: 16613809.

Nestoriac, Massachusetts. (2018). Cardiovascular effects and benefits of exercise. Front Cardiovasc Med. doi: 10.3389/fcvm.2018.00135.

Patel, H.; (2017). aerobic against Effects of anaerobic exercise training on the cardiovascular system. World J Cardiol. doi: 10.4330/wjc.v9.i2.134.

Radak, Z (2013). Oxygen consumption and use during physical exercise: the balance between oxidative stress and ROS-dependent adaptive signaling. Antioxidant redox signal. 2013 Apr 1; 18 (10): 1208–1246. doi: 10.1089/ars.2011.4498.05

Stöggl, T.L. (2017). High-intensity interval training leads to greater improvements in recovery of acute heart rate and anaerobic energy as high-intensity low-intensity training. In front of the physiol. doi: 10.3389/fphys.2017.00562.

Sources:

Sydney Millercoach with Swirf Fitness

Marty Kretztrainer and fitness manager at Shoes Fitness


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