Supplements and Multivitamins are safe for Health? Urdu Article

 Supplements and Multivitamins are safe for Health? Urdu Article

HIIT - High Intensity Interval Training )

HIIT - High Intensity Interval Training 

High Intensity Interval Training (HIIT) is a workout strategy that alternates short bursts of intense exercise with brief recovery periods. Let’s delve into the details and benefits:

 What is HIIT?

HIIT involves short bursts of vigorous activity followed by active rest or low-intensity movements.

It’s time-efficient: A typical HIIT session lasts 10–30 minutes but provides benefits comparable to twice as much moderate-intensity exercise.

Activities vary: Sprinting, biking, jumping rope, or bodyweight exercises like burpees and jumping jacks are common examples.

Top Health Benefits:

Calorie Burn: HIIT burns calories rapidly. In one study, it outperformed weight training, running, and biking in terms of calorie expenditure1.

Cardiovascular Fitness: Elevating heart rate during HIIT enhances endurance and cardiovascular health.

Metabolism Boost: HIIT positively impacts metabolism, aiding weight loss.

Blood Pressure: Regular HIIT may help lower blood pressure.

Blood Sugar Levels: HIIT can improve insulin sensitivity.

Mood Enhancement: HIIT is linked to stress reduction and overall well-being.

Examples of HIIT Exercises:

Bodyweight Squats: Lower your body until thighs are parallel to the floor, then return to the starting position.

Mountain Climbers: Begin in a plank position and alternate drawing knees toward your chest.

Kettlebell Swings: Stand with feet shoulder-width apart, grab a kettlebell, and swing it to chest level.

Sprints: Transition between sprinting and walking or jogging.

Burpees: A full-body explosive exercise.

Jumping Jacks: Classic cardio exercise.

Tuck Jumps: Lower-body plyometric exercise.

Lateral Lunges with Hops: Side-to-side leg exercise.

 

Keep in mind that consult your healthcare professional before starting new program of  exercise program

Steady Exercise is Medicine

Steady Exercise is Medicine 

Exercise is Medicine is a global health initiative founded by the American College of Sports Medicine (ACSM) and the American Medical Association (AMA). Its vision is to make physical activity assessment and promotion a standard in clinical care, connecting health care with evidence-based resources for people everywhere. Here are some detailed arguments and examples:

1.            Prevention and Management of Chronic Conditions:

                Physical activity plays a powerful therapeutic role in preventing and managing chronic health conditions such as heart disease, hypertension, obesity, type 2 diabetes, osteoarthritis, dementia, and various cancers.

                  * Despite these benefits, inactivity levels are alarming.

            * Inactivity contributes to diseases like coronary heart disease, type 2 diabetes, breast cancer, and colon cancer.

2.            Health Benefits of Regular Physical Activity:

                The 2018 Physical Activity Guidelines Advisory Committee emphasizes that regular physical activity provides benefits beyond disease prevention. These include better sleep, improved mood, and enhanced daily functioning.

                Even if individuals don’t meet the recommended 150 to 300 minutes of moderate-intensity activity per week, any physical activity counts.

3.            10 Simple Exercises for Daily Fitness:

*  Lunges: Promote functional movement, balance, and leg/glute strength. Step forward, bend your knee, and return to the starting position.

*  Pushups: Effective for upper body strength. Start in a plank position, lower your body, and extend your elbows back up.

*  Squats: Strengthen lower body and core. Sit back as if sitting in a chair, ensuring knees don’t bow inward or outward.

*  Standing Overhead Dumbbell Presses: Use dumbbells to work shoulder muscles.

*  Dumbbell Rows: Strengthen back muscles.

*  Single-Leg Deadlifts: Improve balance and work hamstrings.

*  Burpees: Full-body exercise combining squats, pushups, and jumps.

*  Side Planks: Engage core muscles.

*  One-Legged Squats: Challenging but effective for leg strength.

 Remember, consistency matters! Select an exercise that you most enjoy and then increase intensity gradually.  It is worth to mention that consult your healthcare professional before starting a new exercise program.