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Exercising for 15 minutes a day is enough to strengthen your heart

According to The Conversation, the world’s leading publisher of research-based news and analysis, high-intensity interval training (HIIT) is gaining popularity. Studies showed that HIIT can help develop physical fitness, lower blood pressure and blood sugar levels, lose extra weight, and prevent many diseases, including type 2 diabetes.

In a new study, scientists came up with a new form of HIIT that is very beneficial for the cardiovascular system and helps strengthen heart function. This form of exercise is called low-volume HIIT.

When doing low-volume HIIT, a person will alternate high-intensity sets (such as sprinting) with low-intensity ones (walking). The total time for this workout should not exceed 15 minutes, not including breaks.

The results of the analysis have shown that low-volume HIIT positively contributes to the improvement of physical fitness, respiratory function, cardiovascular system, and allows to control better blood sugar level and blood pressure. The benefits brought by low-volume HIIT can be equal, or even exceed the benefits of doing cardio exercises.

Low-volume HIIT helps body burn calories absorbed from starch and sugar, products causing blood sugar level to rise.

The scientists also monitored people with obesity and type 2 diabetes. They found out that during low-volume HIIT, the heart structure of the participants improved. Their heart chambers expanded owing to the HIIT.

As a result, heart will pump more blood, which will increase blood supply to other organs. This is what happens in people having normal health conditions.

As stated by the World Health Organization (WHO), adults should spend 150-300 minutes/week on moderate-intensity workout, and 75-150 minutes/week on vigorous-intensity training.

The Conversation claims that busy lifestyle and lack of time for physical exercising is a big problem for many people. Therefore, low-volume HIIT is the wise choice, as it is less time-consuming but provides many health benefits at the same time.

According to Fox News, a recent study described in the journal Cell Metabolism found that the best physical practice to reverse the aging signs is the high-intensity interval training (HIIT).

If you're very hard on the treadmill, and run several miles a day at a moderate pace, try alternating with acceleration. Such high-intensity elements, mixed with low-intensity workout, can help increase heart rate to the fullest extent.

HIIT is a new health training method, combining many different movements based on the principle of cutting down on the exercising time and consisting of extremely high and low intensity workout intervals. HIIT burns excess fat and increases heart rate to the fullest. It has been calculated that a 15-20 minute HIIT workout burns the same amount of calories as a 40 to 60 minute of jogging.

Tran Ke