HIIT Exercise Training Guide

Intensitas tinggi Panduan Workout Interval Training

High Intensity Interval Training Workout Guide

This app will help you do HIT interval training for one minute a day three days a week.

A few relatively short bursts of intense exercise, amounting to only a few minutes a week, can deliver many of the health and fitness benefits of hours of conventional exercise.

Aerobic fitness is a measure of how good your heart and lungs are at getting oxygen into your body and is an excellent predictor of future health.

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Doing just three minutes of HIT a week for four weeks, you can expect to see significant changes in a number of important health indices.

1. Insulin sensitivity. Insulin removes sugar from the blood, it controls fat and when it becomes ineffective you become diabetic.

2. Improvement in aerobic fitness. Aerobic fitness is a measure of how good your heart and lungs are at getting oxygen into your body and is an excellent predictor of future health.

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How to use this app

It's actually very simple.

Get on an exercise bike / running machine / rower or other cardio activity of choice.

Start the app and it will guide you through the following steps:

Warm up by doing gentle cycling for a couple of minutes, then go flat out for 20 seconds and we mean FLAT OUT.

A couple of minutes to catch your breath, then another 20 seconds at full throttle.

Another couple of minutes gentle cycling, then a final 20 seconds going hell for leather. And that's it.

You can now set a reminder if you want the app to notify you in two days when you need to do HIT exercise again.

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When you do HIT, you are using not just the leg muscles, but also the upper body including arms and shoulders, so that 80% of the body's muscle cells are activated, compared to 20-40% for walking or moderate intensity jogging or cycling.