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High Intensity Exercise

Health Writer

Finding The Right Exercise For You

Everyone should exercise. Exercise is great for your mental and physical health, can improve your energy level, and improve your mood. However, depending on your age, fitness level, and medical conditions, you may need to be more strategic about the types of exercises you do. The right workout should be the appropriate intensity level, help you build muscle, and burn fat. It should also be safe and not put too much stress on your body. Even though every person is different, if you’re in your 20s and 30s without major health complications like diabetes, heart disease, or arthritis, you should be able to do high intensity exercises.

High Intensity Workouts

While moderate to low intensity exercises are effective in their own right, high intensity workouts have unique benefits. For example, high intensity exercises burn calories quicker since your heart rate is elevated. This simultaneously improves your cardiovascular health and your overall fitness. Also, compared to moderate or low intensity workouts, high intensity exercises allow you to get more results in a shorter workout session.

Pace Yourself

Although high intensity training is effective, it may cause additional impact or stress on your joints and body in general. According to study on Physical Activity Guidelines, you should only do high intensity exercises in short 20-minute sessions, 3 days a week. When you workout, pace yourself and be aware of your limitations. Too much intensity too quickly can strain your joints. However, if you’re in good health and taking care of your body high intensity exercises won’t produce any major negative effects. High intensity exercises can be versatile, fun and engaging for your entire body. Popular high intensity workouts include: running, weight lifting, jumping rope, burpees, box jumps, russian twists, and yoga.

1. Running

Running is a popular exercise and with good reason. It is a great cardio workout and can improve your heart health. Studies also show that running can even be good for your mental health as it relieves stress, improves your focus, and improves sleep quality. While it is an effective exercise, running involves high impact on the back, knee, and hip joints.

2. Weight Lifting

Contrary to popular belief, weight lifting is not just for professionals or gym enthusiasts. Almost anyone can benefit from it. Weight lifting is a great exercise that helps build muscle mass, improves your bone density, relieves stress, and improves your quality of life. As you build muscle you improve your metabolic rate while lowering your chances of becoming overweight. Keep in mind that weight lifting puts a lot of stress on load-bearing body parts. It’s important to use proper lifting form and give your body the time to recover after a session so you can get the full benefits of this exercise.

3. Jumping Rope

Jumping Rope is a simple, fun, and effective high intensity exercise. You can get a full body workout in less than 20 minutes, with all the health benefits of cardio. For a more intense jump rope session try going beyond the basic single-jump technique by adding tricks and extra movements. This will increase the difficulty of your jump rope routine and improve your coordination.

4. Burpees

Burpees are a high intensity exercise that requires no equipment. Begin by standing with your feet together, then squat down and place your hands in front of your feet. Jump slightly and push your feet behind you into a plank position with only your hands and toes on the ground. Do a push up, then pull both feet back up underneath your body in a squat position. Jump in the air as high as you can to complete the rep. Burpees are a full body cardio workout that can be done anywhere. They are convenient and effective but have a high impact on the joints.

5. Box Jumps

Box jumps are a full body exercise that can help you lose weight, and strengthen your core, legs and hips. All you need is a sturdy box, platform, or staircase to jump onto. In the beginning you should start with a relatively low box and gradually increase your platform as you get more fit. To do a box jump, begin with both feet together, jump straight up and land on the edge of the box. Then with both feet together, jump back down to complete the rep.

6. Russian Twists

Russian twists are a simple yet effective way to get an intense workout while improving your core strength. Begin lying on your back with your knees bent in a “sit up position.” Do a partial sit up so that your body is at a 45-degree angle. Keep your back straight, hold your hands by your side, and twist your upper body side to side. Make sure you are only rotating your upper body and engage your core. Also try lifting your feet or holding a medicine ball to make the exercise more intense. Keep in mind that if you have back problems this exercise may not be the best for you. You should opt for a lower intensity abdominal exercise instead.

Russian Twists

7. Yoga

At first Yoga may seem like a relaxed, low intensity, stretching exercise. However, you’d be surprised how much work a Yoga class can be if it is fast paced. The fast-paced forms of yoga like Vinyasa Yoga are less focused on meditation and more focused on standing poses, improving core strength, balance, and flexibility. Yoga can be a new, refreshing, and challenging full body exercise, especially if you haven’t tried it before.

– 8 Key Ways Running can Transform Your Body and Brain

https://www.businessinsider.com/health-benefits-of-running-2018-4

 

– 5 Benefits of Weight Training

https://www.active.com/fitness/articles/5-benefits-of-weight-training

 

– Experts Agree: Yoga Can Help You Lose Weight, Especially If You Do This Type of Practice

https://www.popsugar.com/fitness/Can-Yoga-Help-Weight-Loss-46129002

 

– Benefits and Methods of High Intensity Exercise

https://www.verywellfit.com/what-is-high-intensity-exercise-1230811

 

– 9 Must-Try Moves to Get Started With Tabata

https://greatist.com/fitness/best-tabata-moves

 

– The Perfect Beginner Fitness Jump Rope Workout Routine

https://www.crossrope.com/blog/the-perfect-beginner-fitness-jump-rope-workout-routine/

 

– The Best Workout for Every Age

https://www.rd.com/health/fitness/best-workout-every-age/

 

– Keeping fit: how to do the right exercise for your age

http://theconversation.com/keeping-fit-how-to-do-the-right-exercise-for-your-age-108851

 

– MYTH: It’s Hard to Lose Weight as You Age

https://www.jillianmichaels.com/blog/weight-loss/myth-its-hard-lose-weight-you-age

 

– Examples of Physical Activities by Intensity

https://www.k-state.edu/paccats/Contents/PA/PDF/PA%20by%20Intensity.pdf

 

– How to Do the Perfect Forward Lunge

https://greatist.com/move/lunge-how-to-do-a-perfect-forward-lunge

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