YOGYAKARTA – Maintaining body fitness is not only about how often you exercise, but also the intensity of the exercise you do. Many people choose moderate intensity exercise because it feels comfortable for daily routines. In fact, high intensity exercise has benefits that are no less interesting for fitness.
However, it’s worth remembering that high-intensity exercise should be done with the right understanding. The body needs adaptation to avoid excessive fatigue or injury. By knowing the basic concept, you can choose the type of exercise that suits your condition. Interested? Here’s the discussion.
What is High Intensity Exercise?
As reported by Verywellfit.com, high-intensity exercise can be defined as a type of activity that makes the body work harder than moderate-intensity exercise. As a result, energy and calorie burning occur faster.
One easy way to recognize high-intensity exercise is through the talk test. If you can only say a few words because you run out of breath while exercising, it is likely that the intensity is already high. This condition indicates that the respiratory and cardiovascular systems work optimally.
In addition, the perception of exertion can also be used to measure the intensity of exercise. On a scale of 1-10, high-intensity exercise is usually at level 8-9. Research shows that this perception is quite accurate in showing an increase in heart rate during exercise.
Another, more technical method is to calculate the percentage of your maximum heart rate. High-intensity exercise is generally in the range of 80-90 percent of your maximum heart rate.
So how often do you need to do high-intensity exercise? Physical activity guidelines suggest about 75 minutes of high-intensity exercise per week, adjusted to the individual’s fitness level.
Examples of High Intensity Exercise
Some types of exercise are more intense than others, especially those that involve the use of large muscle groups such as your legs. Here are some examples of high-intensity exercise:
High-intensity interval training (HIIT)
HIIT combines very intense exercise periods with short rest periods, for example jump squats or jumping jacks. This pattern makes the body work very hard in a short time so that calorie burning becomes more efficient. No wonder HIIT is popular among people with limited exercise schedules.
The advantage of HIIT lies in the flexibility of its movements which can be adjusted to individual abilities. This exercise can be done without tools, using your own weight. However, because of its high intensity, HIIT should not be done every day to avoid excessive fatigue.
Run
Running is one of the most easily performed high-intensity sports. When running at a moderate to fast pace, the heart rate will increase significantly. This activity involves the muscles of the legs, hips, and the body’s core simultaneously.
In addition to burning calories, running is also effective in improving heart and lung endurance. Running can be done outdoors or on a treadmill. To be safe, it is important to pay attention to technique and choose shoes that are designed for running.
Fast Road
Fast walking is often considered a mild exercise, but it can be a high-intensity exercise if the tempo is consistent. This movement makes the body move faster than usual without having to run. This keeps the heart rate in the effective training zone.
The advantage of fast walking is its relatively low risk of injury. This sport is suitable for beginners or people who want to stay active without excessive pressure on the joints. Although it looks simple, the benefits are significant if it is done regularly.
Hillwalking
Climbing a hill provides extra challenges compared to walking on a flat surface. The leg muscles have to work harder to fight gravity. As a result, the intensity of the exercise naturally increases.
This activity is very good for training the strength of the thigh and calf muscles. In addition, climbing hills also helps improve balance and body coordination. This exercise can be done in the open air or using a treadmill with an incline setting.
Jumping Rope
Jumping rope is a workout that combines speed, agility, and strength. This activity is able to increase the heart rate in just a few minutes. Therefore, jumping rope is a high-intensity sport.
In addition to burning calories, jumping rope also trains hand and foot coordination. This sport does not require a large space or expensive equipment. However, it needs to be done with the right technique to avoid injury.
Pliometric Exercises
Plyometric training involves explosive movements such as squat jumps or box jumps. This movement makes the most of muscle strength in a short time. The intensity is high because it requires energy and full focus.
Plyometric training is very effective in increasing muscle power and speed. This sport is often used in athletic training. For beginners, it’s best to start with basic movements before increasing the level of difficulty.
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