#high intensity exercise

[robertasgym]

20-Min Fat Melter HIIT Workout – Not for Beginners

Our 20-Minute Fat Melter HIIT Workout is an intense fitness journey crafted to elevate your heart rate and boost your metabolism. This dynamic routine involves rapid bursts of activity followed by short recovery periods, engaging every muscle group in your body, spanning from cardiovascular exercises to strength training. This challenging session is specifically tailored for individuals familiar with high-intensity training, ensuring ongoing progress and preventing performance plateaus. However, it's crucial to note that this workout is not suitable for beginners, and newcomers are advised to begin with milder routines before attempting this rigorous session.

Prepare to be challenged with exercises that test your endurance, agility, and strength, pushing you to your limits. The dynamic nature of the workout guarantees a constant challenge, leaving you breathless and drenched in sweat in just 20 minutes. The goal of this workout is to unlock your inner athlete, sculpt your physique, and kickstart your metabolism. It underscores the idea that pushing your body to new heights is sometimes essential to achieve extraordinary results.

Excuses won't get you closer to your goals, but consistent effort will. Stay disciplined, stay focused, and watch the results unfold.❤️💪

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!

[fuckyeahchinesefashion]

is this considered lazy or passionate about sports by 小亮啊小亮

[faaun]

ive talked to a lot of ppl who have taken vyvanse now and i think ik a bit more on how i need to live on it

[cowbot-lumberjane]

traditional working out is stupid, find ways to make it fun. Deadass, get some martial arts pads and go to town on each other with a friend. Invest in a foam block pad or a punching bag and beat the shit out of it for 30 mins every other day. do morning stretches and go on an hour long walk/hike. lift your dog. run with your dog for 15 minutes twice a day. exercise has been made out to be some fucking rigid ritual that involves so much time/equipment/technique. you can literally just move around. play fucking wii sports for an hour but get REALLY into the movements of the sport. dance with a friend or by yourself for a while. walk around your neighborhood, go look for birds or flowers. make fake swords with pool noodles and PVC pipe and start a backyard swordfighting club with your friends. do whatever the fuck you want, there's no CORRECT way to be active. The policing of workout culture and whats properly "healthy" be it body types, body fat, workout routine, or eating habits is one of the dumbest fucking things on EARTH. Go have fun. I fucking hate working out as in: lifting weights, going to a gym, using exercise machines. I LOVE exercising as in: swimming, hiking, hitting my friends with things that wont actually hurt them, playing with my dog. YOU CAN DO WHATEVER YOU WANT FOREVER. ANY AMOUNT OF ACTIVITY IS GOOD ACTIVITY. KILL THE GYM TEACHER IN YOUR BRAIN.

[birdmenmanga]

lunch with knot theory guy on saturday yayyyy

[drmilindcom]

Best 30min HIIT Workouts : Get Fit Fast with High-Intensity Training

HIIT Workouts If you’ve ever felt like you’re running out of time to get in shape, you’re not alone. Between work, family, and life’s endless to-do lists, finding hours to spend at the gym can feel impossible. That’s where HIIT workouts come in. High-Intensity Interval Training (HIIT) has taken the fitness world by storm, and for good reason—it’s efficient, effective, and adaptable to almost any…

[ancientroyalblood]

Micro Workouts for Maximum Results: Fitness routines you can do in 5-10 minutes a day.

In today’s fast-paced world, finding time for a comprehensive workout can be challenging. Enter micro workouts—a revolutionary approach to fitness that allows you to achieve significant results in just 5-10 minutes a day. These condensed sessions focus on high-intensity, efficient movements that maximize calorie burn and build strength, making them ideal for busy professionals, parents, or anyone…

[jcsmicasereports]

Physiological Effects Of Single Bout Of Moderate And High Intensity Interval Exercise On Selective Attention In Young Adults by Farida ahmad in Journal of Clinical Case Reports Medical Images and Health Sciences

Abstract

Objectives: The primary objective of the study was to determine the effect of moderate intensity exercise and high intensity interval exercise on selective attention.

Methodology: This experimental study was conducted at Khyber Girls Medical College Peshawar from September 2020 to February 2021. A total 34 young adults were recruited who were called for two experimental sessions. During 1st experimental session, participants performed moderate intensity exercise of 15 minutes. Forward digit span test were done both before and after exercise. They were then called after one week for 2nd experimental session. Same steps were carried out but this time they performed high intensity interval exercise. The High intensity interval exercise consisted of one minute of low intensity alternating with one minute of high intensity exercise.

Results: The mean age of participants was 20 ± 2 years, body mass index (BMI) was 23 ± 4 kg/m2 and mean waist hip ratio was 0.81± 0.05. After 15 minutes of high intensity interval exercise, selective attention was significantly improved (P = 0.001).

Conclusions:  A single session of High intensity interval exercise was more effective at improving selective attention as compared to moderate exercise.

Key words: High intensity interval exercise, Selective attention, Young adults.

Introduction

Physical exercise (PE) is defined as “ a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective of  improving or maintaining physical fitness” [1]. There are different types of PE, exercise performed at 50 - 63 %, 64 -76 % and 77 – 95% %   of heart rate maximum (HR max) are termed  low, moderate and high intensity exercises respectively. High intensity exercise has been further classified as continuous,  high intensity interval training (HIIT) and sprint interval training [2]. HIIT is a type of exercise characterized by short bouts of high intensity exercise alternating with same duration of rest or lower level of physical exercise [2]. Though PE positively affects selective attention and subsequently memory but unfortunately most of our population is not sufficiently active. A World Health Organization survey shows that 23% of males and 32% of females worldwide do not engage in enough physical activity; only 5% of the adult population worldwide meets the basic recommendations of physical exercise [3]. The situation is even worse in Pakistan, 24.4% males and 43.3% females are not sufficiently active. They consider lack of time, use of internet, cell phones and computers  as causes for noncompliance to exercise and sedentary behavior [4, 5]. Luckily HIIT  is less time consuming as compared to continuous moderate exercise and is preferred by most people [6-8]. It has recently emerged as an effective exercise paradigm for brain health [9]. The main advantage of HIIT is that it provides strong stimulus for neuronal growth. HIIT is especially beneficial for controlling attention and filtering out unnecessary information when performing any cognitive task[10]. However there are few studies on the effects of HIIT on selective attention.The effects of HIIT on brain health still need to be explored [11, 12]. Our study aims to add to the existing body of evidence by determining the effects of HIIT on selective attention in young adults.

Selective attention permits us to filter out insignificant information and focus on what matters. It also forms the basis for learning of complex material [13]. Unfortunately most of our young adults lose attention within 10 – 20 minutes after the start of a cognitive task[14]. The  importance of phonological loop and attention  in classroom teaching cannot be underestimated [15, 16]. Moreover it is equally important etiological factor in patients with attention deficit disorders, obsessive compulsive disorders, Alzheimer’s disease and Parkinson disease [17-19]. The amount of attention we pay to a task is controlled by central executive in the frontal lobe of the brain which also has the capability to access long term memory stores so by controlling attention one can enhance memory as well[20].

There are different ways to improve attention and subsequently memory for example environmental modifications, attention process training, self‐regulatory strategies, use of external aids  and psychosocial support in adults with attention deficit disorder [21].  In addition , physical exercise is known to improve attention both in healthy and attention deficit population [22, 23].

MATERIALS AND METHODS

This experimental study was carried at the Department of Physiology, Khyber Girls Medical College Peshawar. For the within subject design, sample size was calculated by power analysis and effect size based on previous results of Labban et al.,[24]. Power analysis was calculated by using effect size of 0.50. A sample of 34 participants was enough to get power of .80.  After approval from ethical committee of Khyber medical university volunteers were recruited through personal contacts, notices and circulars. Young adult females age 18 – 25, were selected who had no history of psychiatric illnesses, psychiatric medications, smoking, neurological and musculoskeletal disorders. All of them fulfilled the exercise fitness criteria as assessed through physical activity readiness questionnaire [25].

After informed consent, anthropometric measurements of all the participants were taken such as weight, height, waist circumference and hip circumference.  Low, Moderate and high intensity of exercise was determined for each individual according to their age. First Maximum heart rate (HR max) was calculated for each individual by the formula 220 – age[26]. Exercise performed at 50 -63 %, 64 -76 % and 77 – 95% %  of HRmax was their low, moderate and high intensity levels respectively.  High intensity interval exercise comprised of  one minute high intensity exercise alternating with same duration low intensity exercise [2]. BMI was calculated by Quetelet’ s formula(weight in Kg/height in meter square [27]. Adopting a within subject design, participants were asked to come for two experimental sessions. Participants were asked to refrain from tea and other caffeinated drinks 24 hours prior to experiment. On first experimental day pre exercise selective attention was assessed through Forward Digit span Test (FDST) which is used extensively throughout clinical and research studies and has high validity and reliability among healthy adults and is a subset of Wechsler’s adult intelligent scale [28]. After this test participant were asked to perform 15 minutes of moderate exercise on tread mill (American Fitness, LK700T CORE) according to their individual levels calculated previously. We were closely monitoring the participants to keep their heart rate within the target ranges of moderate exercise. The subjects were assessed within 5 minutes of finishing exercise for selective attention again through digit span forward test. They were then called after one week for experimental session two. The same steps were carried out but this time they performed high intensity interval exercise for 15 minutes.

RESULTS

The mean age for participants in years was 20 ± 1 SD, mean BMI 23 ± 4 (kg/m2) and mean waist hip circumference ratio was 0.81± 0.05. The average Heart rate of the participants for moderate exercise was between 122 and 152 beats per minute, for high intensity most achieved heart rate of 153 to 190 beats per minute. Data was analyzed by SPSS version 20.  Statistical significance was considered at P < 0.05. Shapiro wilk test was used to check the normality of data. Wilcoxon signed rank test for serum FDST showed a positive significant change z = - 1.422, p = .15 with a small effect size (r = .1) and z = - 3.182, p = .001 with a medium effect size (r = .4) for MIE and HIIE respectively.

Forward Digit Span Test Scores before and after exercise FDST = Forward digit span test, M1=before moderate exercise, M2= after moderate exercise, H1= before high intensity interval exercise, H2 =after high intensity interval exercise

Discussion

The objective of this study was to assess the effects of an acute HIT session on one aspect of cognitive function i.e. selective attention in young adults. We used digit span forward test (FDST) to assess selective attention. Moderate exercise did not affect attention while HIIT had a significant effect on selective attention. Mean forward digit span test scores before moderate exercise were 8.41 ± 2 and post exercise they were 8.86 ± 2 (P = 0.15). However HIIT had a significant effect on attention with mean FDST of 8.86 ± 1 and 9.86 ± 1 before and after exercise respectively (P = 0.001).

Results from previous research support our findings. There are several studies demonstrating a positive effect of HIIT on cognition and attention as measured by Victoria Stroop test, Reaction Time test and digit span tests [10, 29, 30]. Walsh et al., 2018 recruited 22 university students, nineteen of the participants were females aged 20 ± 1 year. They were called for two sessions; a HIIT and control visit on separate days. The HIIE session lasted for 11 minutes. Participants completed the d2 test which is another test for measuring selective attention [31]. Effect size analysis revealed a moderate effect size of 0.459 in favor of HIIE  with a P = 0.01 [32]. Our effect size was 0.486 and P = 0.001. Another study done at the university of Boston is also in line with our findings who checked inhibitory control, selective attention and declarative memory [10].However Study by Alves et al., 2014 does not match with our findings. They used both Stroop color word test FDST and concluded that HIIT improved the performance in Stroop color word test (P = 0.02) after performing 15 minutes of HIIT on cycle ergometer but no significant effect on FDST which may be attributed to the older age group that they recruited for their experiment  i.e. 53 years [33].

Another study by Kao et al demonstrated that HIIT was more beneficial at inhibitory control as assessed by modified flanker task in young adult males and females [10]. A study carried out in children 8 – 10 years of age, also report significant effect after HIIE. Stroop performance was improved after one  minute after ( P < 0.01), and improvements were maintained until 30 min after exercise cessation [34].

Tsukamoto recruited 10 males and used felt arousal scale (FAS) to assess arousal level and color word Stroop task for measuring attention and found significant increase after HIIE [35].

Previously it was thought that intensity affects cognition in a U shaped manner, meaning that if we continue to increase the intensity of exercise from low to moderate, cognition will improve but after a high intensity is reached cognition will deteriorate [36]. On the contrary, our and other recent research do not support this hypothesis [33]. In our study the high intensity exercise improved selective attention as compared to moderate exercise. Possible explanation for improved attention can be attributed to psychophysiological mechanisms such as improved cerebral blood flow which provides brain sufficient amount of glucose and oxygen and improved psychological wellbeing [11, 37].

It is also suggested that there is increased levels of epinephrine and nor epinephrine which leads to more  arousal and subsequently increased attention [38] .Following exercise there is increased allocation of attention resources [32]. When a person is engaged in any information processing operations involving encoding and decision making he uses attention resources to complete this information processing. Human beings select a limited amount of sensory input to process the information while neglect other unrelated sensory inputs through attention resource allocation [39].

CONCLUSION

Our study validated the previous results and showed that even a single bout of 15 minutes of HIIT improves selective attention and it is more effective as compared to moderate exercise of same duration.

[healthtrekadventure]

Functional Fitness - 12 Fitness Videos

Get ready to achieve your health goals with our 12 Fitness Videos collection! This comprehensive package is designed to suit all fitness levels, whether you’re a beginner or an experienced athlete.

Key Features: Variety of Workouts: Includes a range of exercises such as strength training, cardio, and yoga, helping you improve overall fitness. Professional Guidance: Each video is led by certified trainers, ensuring you receive correct techniques and effective tips for optimal results. Easy Access: Watch the videos anytime, anywhere, making it simple to incorporate workouts into your daily routine.

Click here Fitness Improvement: These videos will help you build strength, increase flexibility, and enhance endurance. Embark on your fitness journey today with 12 Fitness Videos and start seeing the results you desire!

[ujusttry]

Not Losing Weight? 10 HIIT Exercises to Boost Metabolism

HIIT exercises to boost metabolism are one of the most effective ways to lose weight fast. By combining short bursts of intense activity with recovery, you can kick-start fat burning and see results quickly. IntroductionWhat is HIIT (High-Intensity Interval Training)?How HIIT Works for Fat BurningBenefits of HIIT Over Other Forms of ExerciseHow HIIT Affects MetabolismThe Science Behind HIIT and…

[your-mighty-words-astound-me]

where's that guy who got shrimp and fixed his life because of it that's me with larp

[tardis--dreams]

Gonna go running tomorrow!!!! Gotta hype myself up because i know once my alarm goes off at 6am i will not be as excited anymore ((((: BUT I'LL GO RUNNING!!!!

[happywhispersdream]

How to Start and Stick to an Exercise Routine: The Complete Beginner’s Guide

Tips for Starting and Stick to an Exercise Routine including choosing activities you enjoy, setting goals, scheduling workouts, overcoming barriers like lack of motivation, and maintaining fitness habits long-term. Read More

[zeithforge]

The "60-Second Spark" Blast!

Craving an instant surge of pep without any gear? This intense, sixty-second routine is your go-to for firing up both body and mind. Push hard, move fast, and let the dynamism take hold!

Your Minute of Might:

Star Power Leaps (20 seconds)

Get Moving: Begin standing with feet touching, arms resting at your sides. Spring up with vigor, spreading your legs wide and flinging your arms skyward, mimicking a star's burst. Then, swiftly revert to your starting pose. Aim for maximum reach and rapid execution.

Quick Punch Benefits: This exercise, akin to a quick-fire burst, rockets your heart rate, ignites major muscle groups (legs, core, shoulders), and supercharges your cardiovascular readiness in mere moments. It's a prime mover for awakening your inner zest.

Flex Your Fitness:

For Newbies: Opt for classic jumping jacks, prioritizing smooth, energetic movements.

For Regulars: Focus on expansive motions and a snappier pace for your standard star jumps.

For Pros: Add a fleeting squat upon landing, then immediately spring into the next star jump.

Core-Solid Plank Jumps (20 seconds)

Engage Your Core: Assume a high plank stance, wrists aligned beneath shoulders, body forming a straight line from crown to heel. With your midsection braced and hips steady, jump both feet wide (like a jumping jack) then promptly bring them back together. Keep your spine straight throughout.

Swift Strength Perks: This move powerfully sculpts your midsection, shoulders, and glutes, all while offering a heart-pumping challenge that's easy on your joints. It's a top-tier choice for overall body balance and stamina.

Adjust Your Pace:

For Newbies: Instead of jumping, step one foot out to the side at a time, then return, alternating legs.

For Regulars: Aim for a swift, controlled jump, keeping hip sway to a minimum.

For Pros: Execute at top speed, or attempt from a forearm plank for an amplified core workout.

Turbocharged Knee Drives (20 seconds)

Ascend Rapidly: Stand tall, gaze fixed forward. Begin to sprint in place, hoisting your knees towards your chest with as much height and speed as you can muster. Powerfully pump your arms in unison with your legs. Concentrate on swift footwork and potent knee elevation.

Instant Cardio Kick: This exercise acts as a genuine heart-rate accelerator, quickly surging your cardiovascular capacity. It targets your hip flexors, quadriceps, and core, sharpening agility and endurance even in this brief window.

Tailor Your Intensity:

For Newbies: March in place, lifting knees comfortably high, focusing on a consistent beat.

For Regulars: Accelerate your rhythm, striving for both speed and elevated knee height.

For Pros: Incorporate short, mighty sprints in place, pushing for peak knee height and swiftness with each drive.

You just harnessed 60 seconds of pure, unadulterated vigor! Feel that charge coursing through you? That's your inner battery topped up, ready to tackle whatever comes next. This minute is your secret weapon for a quick pick-me-up. Go forth and seize the day!

[mossistyping]

microwave exploding sound

[priafey]

28.feb.2025

i hung out with my friend on campus all morning today. we talked about all sorts of things. she's feeling anxious about starting vet school after she graduates this may. i try and fail to find the words to express my utter confidence in her abilities and my belief she will triumph in all the most important goals she sets for herself. at least we both managed to get a tiny bit of work done between the chitchatting :3

i turned in a lab report at the chemistry building, and then headed back to my apartment to pack so i could head home to do laundry. i know a two and half hour drive isn't that long for some folks, but for me it's a whole oddysey. i'm lying in bed now, so tired i'm realizing i was probably running on an energy deficit this whole past week. tomorrow i get up at 5am to do more laundry, write my english essay, and study for my microbiology class. i have four fucking exams scheduled week after the next, i CANNOT afford to leave my studying for those until the last minute.

on the other hand, i'm really excited to spend sunday with my bf. the plan is to watch the sunset at the lighthouse. i really like him so far... i definitely feel more compatible with him than i did with my ex. he's calm, sweet, smart, very considerate, and very funny. he's also really hot, which doesn't hurt!! i think about him sometimes during the day and i can't help but smile. he's my little piece of sunshine, mi cielito lindo