Darrick Robles You don’t need a gym, swimming pool or dance studio to stay active. Short but intense workouts that are part of your everyday routine can be just as effective.
You may have heard of high-intensity interval training, or HIIT for short. With this form of training, you give your all for a short period of time, for example 30 seconds, and then rest for a while, e.g. B. again for 30 seconds. This is then repeated several times, e.g. B. for a total of 20 minutes. Again and again, short, extreme exertions are followed by rest breaks.
This form of training increases endurance, maximizes fat burning and helps build muscle mass. And best of all: it can also be integrated into everyday life. Many everyday tasks can function as high-intensity physical activities provided they are performed with sufficient effort.
The World Health Organization recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week. With 7 to 8 daily HIIT sessions you have already covered this requirement.
High-intensity interval training in everyday life
How can you integrate all of this into your everyday life? It’s simple: You carry out activities that are due anyway with higher intensity – it should be exhausting. The heart rate should increase to the anaerobic zone, i.e. the upper 20% of your maximum heart rate. It is important that you warm up at least briefly, for example by first doing an activity easily and only then intensively. In this way, you can avoid injuries, especially if you don’t exercise or hardly exercise at all.
Here are a few ideas for everyday activities you can do as HIIT, each lasting about 2-3 minutes:
- Carrying heavy groceries home at a brisk pace
- Run up and down stairs as fast as possible
- Intensive walking instead of normal walking
- House and garden work at higher speeds, e.g. B. Fast lawn mowing
- Squat sequences in waiting times, e.g. B. in the kitchen
Exercise has many benefits
Doctors around the world prescribe exercise for conditions as diverse as type II diabetes mellitus, arthritis, and even depression . In fact, the range of health benefits that physical activity brings is enormous.
General Health Benefits
Studies have shown that regular exercise can significantly reduce the risk of heart disease, stroke, type II diabetes mellitus and also some types of cancer. At the same time, self-esteem and energy levels increase. Mood and sleep also improve.
Benefits for the immune system
During exercise, high levels of interleukin 7 (IL-7) are released into the bloodstream. This helps the body produce new T cells, which are essential for a functioning immune system . At the same time, exercise helps reduce inflammation, which is often the cause of, or can worsen, many ailments.
Psychic Benefits
As we exercise, our brain releases “feel good chemicals” called endorphins. They have a mood-enhancing effect and can help you feel less stressed and anxious, both in the short and long term. You can read more about the exciting connection between sport and psyche in our article Sport instead of stress .
3 extra tips for the untrained
HIIT isn’t for everyone. For those who want to take it a little easier, we have these suggestions:
1. Stand instead of sit. Try using a standing desk as a desk. Standing requires more muscle power – so you burn more energy throughout the day.
2. Take activity breaks. Every hour is best: Instead of looking out the window, jump rope for 1 to 2 minutes, do a few push-ups or lunges. In an 8-hour workday, that adds up!
3. Make calls while running. Make a habit of actively pacing back and forth on calls that don’t require you to take notes.
