Fitness Tips

5 Essential Health and Fitness Metrics to Track with Your Online Trainer

October 30, 2023

Starting a fitness journey can be a thrilling experience that improves not just your physical health but also your mental and emotional well-being. A planned strategy is essential whether you aim to increase your general fitness level, gain muscle, or lose excess weight. Monitoring your fitness and health indicators is critical to staying on course and meeting your goals. Nowadays, with the help of digital fitness coaches available online, you may get the most out of your workouts by keeping an eye on specific indicators. This blog will discuss the value of keeping track of critical health and fitness indicators and highlight five essential factors to watch when working with an online fitness trainer. Why Track Metrics in Your Fitness Journey? Monitoring your fitness and health indicators is crucial for several reasons as you go toward fitness: Goal Setting and Achievement Any effective fitness journey starts with well-defined and attainable fitness goals. You can objectively evaluate your progress by recording metrics and ensuring you get closer to your objectives. Whether your goal is to increase endurance, grow muscle, or lose weight, tracking your metrics will help you celebrate your successes and make the necessary modifications. Efficient Workouts Effective workouts are customized to your needs, ensuring they are optimized for your time and effort. You and your online fitness coach can track metrics to assess which exercises and routines produce the best results. This data-driven approach allows you to work harder than in the gym. Preventing Overtraining One typical fitness mistake that can result in injury, fatigue, and stagnation is overtraining. By monitoring variables like heart rate and sleep patterns, you and your trainer may identify overtraining early on and adjust your training schedule and recovery regimen accordingly. Personalized Planning Everybody is different, including how each one reacts to food and activity. Your online fitness trainer can adjust your diet and exercise routine to meet your unique demands by monitoring data, so you\’ll get the most results in the shortest amount of time. This personalized strategy increases your chances of success. Accountability A strong motivation in your fitness journey is accountability. Knowing that you will be held accountable for your activities increases the likelihood of sticking to your plan and putting in more effort to meet your goals. Metric tracking encourages responsibility and makes it difficult to skip a workout. 5 Essential Health and Fitness Metrics to Track After learning how crucial it is to track metrics in your fitness journey, let\’s examine the five most important health and fitness indicators to watch while working with an online fitness trainer. Calories Managing your fitness journey requires a basic understanding of your caloric consumption. Monitoring your daily calorie intake is essential regardless of your fitness objective—gaining muscle or losing weight. By figuring out your maintenance calorie needs and establishing a suitable calorie deficit, an online fitness trainer can assist you in developing a customized meal plan for fat loss. You can ensure you regularly eat the appropriate calories to get the outcomes you want by keeping track of your intake. Furthermore, wearables and modern fitness apps can make calorie tracking easier. By helping you keep an eye on how much food you eat, these tools can help you stick to your goal calorie range. They also offer insightful information on the distribution of macronutrients, enabling you to ensure that the proportions of fats, proteins, and carbohydrates are appropriate for your particular objectives. Heart Rate Monitoring your heart rate is a fantastic way to measure the intensity and effectiveness of your workouts. It gives insight into how hard your heart works, helps you optimize your training, and ensures you are within your target heart rate zones. Heart rate tracking allows you to: Adjust the intensity of your workouts: Whether your goal is fat loss, endurance, or strength, monitoring your heart rate ensures you’re working out at the right intensity. Prevent overtraining: A consistently high heart rate can indicate overtraining. By monitoring your heart rate, you and your online fitness coach can adjust your training regimen to avoid burnout. Measure cardiac progress: Improvements in cardiovascular fitness can be observed by monitoring heart rate over time. Progress Photos and Measurements Even though figures like body fat percentage and weight are important, they don\’t always provide the complete picture. Measuring progress and taking pictures provide a visible record of your change. When the scale isn\’t moving, tracking changes in your body\’s appearance can be a very motivating approach to monitor your progress. Online fitness instructors frequently advise clients to measure important body areas, such as the arms, legs, waist, hips, and chest, and to take progress shots regularly from various viewpoints. Even while the weight may not fall as quickly as you\’d want, you and your trainer may see how your body changes with this visual record. Body Composition Body composition is the ratio of muscle mass to fat mass. It\’s an essential metric because your weight doesn\’t always correspond to your health or fitness degree. Monitoring your body composition will let you see your progress more clearly. Skinfold calipers, DEXA scans, Bod Pod evaluations, and bioelectrical impedance scales are standard techniques for determining body composition. Your online fitness trainer can modify your exercise and eating plan based on the comprehensive information these tools provide about your muscle and fat distribution. Your trainer can alter your program to maintain lean body mass, for instance, if you reduce weight but lose muscle simultaneously. Sleep Sleep is often underestimated in its impact on overall fitness and health. Monitoring your sleep patterns can reveal much about your well-being and energy levels. Lack of sleep can hinder your progress. Tracking the quality and duration of your sleep is essential. Modern wearables like smartwatches and fitness trackers can provide insight into your sleep patterns, including hours of active sleep, how often you wake up during the night, and the overall quality of your breathing, including managing your sleep. The configuration and comfort characteristics can be adjusted to ensure you get

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Why Is Nutritional Counseling Essential for Managing Health Conditions?

October 25, 2023

Setting health as a top priority frequently falls short in a society where our daily calendars are full, and our lives are becoming more and more stressful. There\’s little time to prioritize our well-being because we are caught in the never-ending cycle of work, responsibilities, and stress. Still, it is impossible to exaggerate the significance of health. Giving the attention it needs is essential because it acts as the cornerstone for everything else in life. This blog will explore the reasons why nutritional counseling is so critical in helping people manage health issues and maintain a healthy lifestyle. Why Your Health Matters Most! Before discussing the importance of nutritional advice, let\’s pause to consider why your health needs to be your primary concern. It\’s commonly said that \”health is wealth,\” and it couldn\’t be more accurate. One must be in good physical and mental condition to fully appreciate life\’s bounty and beauty. You are investing in a higher quality of life now and in the future when you put your health first. The Path Toward a Stress-Free Life Stress levels have never been higher due to the demands of modern living. Overwhelming obligations to your family, career, and personal life can result in chronic stress, harming your health. Being unwell doesn\’t help you live a stress-free life—on the contrary, it can worsen tension. You may lessen the adverse effects of stress on your body and mind and build resilience by prioritizing your health. Health is Wealth Imagine being incredibly wealthy but unable to enjoy it because of health issues. Your health is your greatest asset since it affects your capacity to enjoy life fully. Even the most luxurious lifestyle can become meaningless without excellent health. Therefore, putting health first means living better, not simply longer. Breaking Health Conditions As we get older, health issues usually arise. Heart disease and diabetes are two illnesses that can have a crippling effect on one\’s quality of life. One effective method for controlling and even preventing many of these medical disorders is nutritional advice. A knowledgeable nutritionist can assist in creating a food plan that is unique to your requirements, treating current health issues, and lowering the chance of developing new ones. Positive Impact on Relationships Health affects many aspects of your life, including your interactions with other people. You can engage in activities, make enduring memories, and forge close relationships. On the other hand, relationships may suffer when your health deteriorates, both practically and emotionally. Mental Health and Happiness It is critical to understand the relationship between mental and physical health. They are closely related, and one significantly impacts the other. Neurotransmitter imbalances brought on by poor diet and health can exacerbate mood disorders like anxiety and despair. Conversely, mental clarity, focus, and emotional stability can be enhanced by a healthy diet and general state of health. How Nutritional Counseling Creates Lasting Change Now that we know how important health is let\’s look at how nutritional counseling can assist people in making long-lasting improvements to their health. Balanced Eating Habits Developing balanced eating habits is one of the main goals of nutritional counseling. It\’s about realizing the value of a well-rounded diet rather than adhering to drastic limits or fad diets. A qualified nutritionist in Delhi will develop a plan that meets your specific dietary needs and preferences while providing your body with all the vital nutrients it requires. Better Nutrient Intake In today\’s hectic society, convenience frequently wins out above health. Most people’s lifestyles now consist primarily of fast food, processed snacks, and sugary drinks, which lead to excess harmful toxins and a deficiency of essential nutrients. Individuals who receive nutritional counseling are more likely to prioritize nutrient-rich diets and make well-informed decisions, which improves their general health and energy. Combats Chronic Conditions Poor dietary choices can be due to several chronic health issues, including diabetes, obesity, and heart disease. Nutritional counseling provides a focused method for using nutrition to manage these illnesses. Working with a nutritionist can help people learn how to properly manage their weight, lower their cholesterol, and control their blood sugar—all of which are crucial in the fight against these chronic disorders. Healthy Weight Management For overall wellness, it\’s crucial to maintain a healthy weight. Many health conditions, such as knee problems, cardiovascular disease, and others, can be exacerbated by being overweight. Individuals seeking nutritional counseling are given a realistic and sustainable dietary plan for reaching and maintaining a healthy weight. Improved Digestive Health Digestion issues can cause discomfort and make it challenging to do your everyday business. A structured nutritionist plan developed under the guidance of a nutritionist can promote good digestive health. You can reduce irritable bowel syndrome, bloating, and indigestion symptoms by recognizing your trigger meals and introducing gut-friendly options. Rejuvenate Your Life with Our Nutritional Counseling Session Your greatest asset is your health. Hence, taking care of it should be your first concern. Taking proactive measures to control your health is crucial in a society where stress and bad lifestyles are becoming more and more common. Protone\’s nutritional coaching may become your ally on the path to improved health. Your health is the best investment you can make for yourself and your loved ones, so don\’t put it off. Living a longer, healthier, and more satisfying life results from prioritizing your health. FAQ’s Why should I prioritize my health in a busy lifestyle? Prioritizing your health is essential because it forms the foundation for a stress-free life, enhances your overall well-being, and helps prevent and manage health conditions. How can nutritional counseling help improve my relationships? Nutritional counseling can boost your energy and vitality, enabling you to engage fully with your loved ones, participate in activities, and build strong, fulfilling relationships. How does nutritional counseling combat chronic conditions? Nutritional counseling creates personalized dietary plans that address specific health needs, such as managing diabetes, controlling high blood pressure, or improving heart health. Can nutritional counseling help with weight management? Yes, nutritional counseling guides achieving

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Best Pre and Post Workout Meals

September 20, 2022

These days, more and more people are becoming more aware of the importance of working out. Hence, everyone is hitting the gym or training at home. However, very few know the importance of pre and post workout meals. Apart from training regularly, taking the right diet is also highly important if you wish to gain muscle mass. And this not only includes your food meals throughout the day but also your pre and post workout meals. Unfortunately, there is a myth widespread among people that one should keep their stomach empty before hitting the gym. But in reality, eating right to get energy and proper nutrition for your workouts is highly crucial. And this is only possible by having the right pre workout and post workout meals. So, if you also work out on an empty stomach, this guide is just for you! We have covered all the important information about pre and post workout meals down below. You can also find their nutrition info, ideal timings, and most importantly, the best pre and post workout meal ideas. What are Pre Workout Meals? So as you can guess by the name, a pre-workout meal is something that you eat before your workout sessions. But is any meal taken before workouts going to be a pre-workout meal? The answer for this is obviously no. In short, pre-workout meals are the ones that offer sufficient energy for exercising without making you bloated or feeling full. However, there is still more to pre-workout meals as you will see later on. To better understand what exactly a pre-workout meal is, you need to consider these two vital points: Nutrition from Pre Workout Meals: While all three macronutrients are equally important, your focus needs to be primarily on carbohydrates when choosing a pre-workout meal. And to be more specific, should go with meals that offer simple carbs instead of complex carbs. By eating simple carbs, your body can get energy much faster than it gets from complex carbs. Because of this same phenomenon, you may have even heard about carbo-loading in the past. It essentially means eating meals with simple carbs to perform your best while working out. Without a proper pre-workout meal, your muscles may run out of energy. This may resulting in feeling fatigued and exhausted while working out. While fats and proteins also provide energy, your top priority should be simple carbs for pre-workout meals. Timing of Pre Workout Meals: Speaking of time, eating your pre workout meals at the right time is also quite important. If you have ever tried a pre-workout meal in the past, then you must know that you should refrain from eating right before exercising. Because if you eat anything right before your workouts, it can make you feel stuffed and even bloated which will certainly affect your performance during workouts. Since even simple carbs take time to break down, a time gap is needed between your meals and workouts. However, a long gap will make you run out of energy by the time you start exercising. Based on these facts, it is recommended to eat your pre-workout meal 30-60 minutes before your workouts. It depends on what you\’re eating and the type of exercises that you do. But most people also eat three primary meals in a day including breakfast, lunch, and dinner. Thus, while choosing the timing for your pre-workout meals you need to consider these too. Depending on your workout timings, you can either eat your primary meals as a pre-workout meal. Otherwise, you can eat your pre-workout meal between your primary meals and workout sessions. For most, it is going to be a small meal or snack for a pre-workout meal. Best Pre Workout Meals for Muscle Gain Now that you know the important things to consider while picking a pre-workout meal, choosing one should be fairly easy. But, if you\’re unfamiliar with nutritious meals, then check out these best pre-workout meals for muscle gain: Coffee & Biscuits: Even though it may sound quite simple, the caffeine from coffee and carbs from multigrain or digestive biscuits can give you a good amount of energy for your workouts. Fruit Bowl: In case you want something even simpler as your pre workout meal, then you can go with a simple fruit bowl which will offer you a good amount of carbs, natural sugars, and a wide range of micronutrients. Banana Smoothie: You can also consider this since both banana and milk offer you plenty of energy for your workouts. Peanut Butter Sandwich: A peanut butter sandwich offers more than just carbohydrates. It also contains fats and proteins which makes it an all-rounder pre workout meal. What are Post Workout Meals? By now you must know pretty much everything about pre workout meals. However, to get the best results from your training, eating the right post workout meal is also quite important. As stated above, a pre workout meal is there to help you get the energy needed for workouts. On the other hand, a post workout meal is needed for post workout recovery. Your muscles go through a lot of wear and tear during heavy workouts. And when provided the right nutrition while repairing, the muscles grow bigger than before. This is the phenomenon behind muscle build-up from workouts. So, for this process, your muscles need to restore glycogen, which is the stored energy used during workouts. All this can happen only if you consume the proper nutrients. Thus, it is imperative to take care of your body to speed up your muscle recovery. Coming up, we will dig more into the nutrients you should be focusing on for post workout meals. You will also learn about the ideal timing for your post workout meal to get the best results. Nutrition from Meals: After a workout, the right meal can really make the difference you need in your fitness journey. So, while a balance of every macronutrient is desirable, you need to focus more on the consumption

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Benefits of Physical Activity

July 13, 2022

Being active is a great way to keep all sorts of health problems at bay. There are various benefits of physical activity for everyone irrespective of your age. Regular physical activity is highly crucial for improving your health and vitals. Regular exercise can assist in preventing or delaying various health issues. Moreover, being active can make you feel and look better today and in the future. In fact, lack of physical activity can result in frequent hospital visits due to various lifestyle diseases. Thus, we are here with a complete guide on the benefits of physical activity for beginners: Benefits of Physical Activity To start, let’s take a look at the benefits of physical activity. Explore these seven ways in which exercising can make you healthier and happier: Helps with Weight Control Regular exercise can help in losing weight and avoiding weight gain by burning calories . The more intense your workout, the higher amount of calories you\’ll be burning. Regular visits to the gym are always beneficial even if you aren\’t able to work out each day. Any amount of exercise is better than nothing. Enhances Mood Do you need an emotional lift? Or are you looking to relax after an extended day? An exercise session at the gym or going for a brisk walk can definitely help. One of the best benefits of physical activity is that it releases endorphins into your brain. These endorphins make you feel calmer, happier, and less anxious. You even feel more confident about yourself with regular physical activity. Reduces Stress If you\’re stressed, it is recommended to go for some sort of physical activity. Stress not only affects the quality of your sleep but also the immune system. It causes a build-up of harmful oxygen radicals in the body that lead to different diseases. Thus, physical exercise can be highly effective in decreasing stress. When you\’re feeling stressed, consider going for a short workout session or a brisk walk. You\’ll surely notice changes in your disposition. Strengthens Muscles And Bones As you age, you begin losing muscle mass and bone density. That\’s why a lot of women over 30 suffer from arthritis, loose skin, and osteoporosis. Regular physical activity increases mineral density in bones to protect them from osteoporosis. Strength training can also help increase strength, muscle mass, and endurance. Lowers High Blood Pressure High blood pressure can cause heart attacks, strokes, or even death in extreme cases. It is usually caused by a poor diet, a sedentary lifestyle, or genetic inheritance. If you are suffering from high blood pressure or hypertension, it is important to ensure that you eat right and stay physically active. Relief from Physical Discomforts Physical activity can help with joint aches like lower back or knee pain. A good workout routine can be helpful for persistent aches and long-term injuries. Although, make sure to consult a doctor first for your workout regime in case of joint aches. Increased Energy Levels Your body goes through a surge of hormones when you exercise. These hormones offer a boost in energy that can help you overcome fatigue and improve focus. This boost in energy is particularly beneficial for those suffering from chronic fatigue. Benefits of Physical Activity for Child Development Physical activity is extremely crucial for mental and physical growth of children and teenagers. Thus, children should be encouraged to exercise from an early age. The benefits of physical activity also help create links between brains and nerves. It helps with brain development, motor skills, personal awareness, social interactions, imagination, and more. Regular physical activity even increases oxygen flow in the body and removes toxins. It also helps in keeping all vitals in check for growing children. Hence, even children and teenagers should also stay physically active and maintain a healthy lifestyle. It is essential for improving their physical and mental health. How to Increase Physical Activity? Now that you know about the various benefits of physical activity, let\’s see how you can increase physical activity in our daily lives: Household Chores: Doing chores is an excellent method to stay active and fit. So make it a habit to tidy up and clear up your home on a regular basis. Walking Meetings: You can increase physical activity at work by having call and in-person meetings while taking a walk. Public Transportation: Try to use public transport instead of a personal vehicle. Taking the bus or train will allow you to walk large distances to stay active instead of sitting in your car. Take the Stairs: You can simply take stairs instead of the elevator to increase your physical activity. Even if you are only climbing a few floors, it will still add up quite a lot to your daily physical activity. Dance and Aerobics: Dancing is an enjoyable and exciting way to increase your physical activity for weight loss. It\’s a great way to pump your heart to increase endurance and burn calories. Dancing is a great way to work out without using any equipment. Tips to Avoid Injuries during Physical Activity While regular physical activity is quite important, you should be careful and avoid all injuries. For the same, you can consider these points: Warm-up for 5-10 minutes before and cool down for 5-10 minutes after your workouts. Start slow and gradually increase your activity unless you work out on a regular basis. Select the right clothes and shoes specifically for your exercise. Replace your shoes every six months as the cushioning wears away. Exercising in humid and hot weather can result in overheating and dehydration. Make sure to stay hydrated and avoid working out in extreme temperatures. Avoid exercising if you\’re feeling sick or tired. Reduce your physical activity if you can\’t complete an exercise routine or feel tired after exercising or throughout the day. Conclusion Physical activity is crucial if you want to shed weight, reach fitness goals, and improve your vitals. There are various health benefits of physical activity irrespective of your age and gender.

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Strength Training for Beginners

June 27, 2022

Strength training is much more than just building a muscular body. It offers a variety of benefits for your body, including better cardiovascular fitness and health, healthier bones and joints, weight loss, and improved mental health. Because of these and various other reasons, you might want to learn more about strength training. Hence, we are here with a complete guide about strength training which includes everything that you wish to know. What is Strength Training? Strength training is often referred to as resistance training or weight training. It essentially includes physical exercise designed to increase the strength and endurance of your muscles by targeting a specific muscle or group of muscles against external forces. Strength training can be considered as an activity or set of workouts that help different muscles in your body get stronger. When someone has strong muscles, they have more stamina and strength for everyday activities. If the muscles are strong, their physique will heal quickly from injuries and burn calories more effectively. The most important thing to understand is that strengthening training isn\’t solely about bodybuilders who lift weight in the gym. Training your body is beneficial for individuals of all fitness levels and ages in various ways. It can be great for weight loss, preventing muscle mass loss due to aging, and aid patients who suffer from chronic health issues like arthritis, obesity, or heart conditions. 5 Different Forms Of Strength Training The fundamental principle behind strength training is to use resistance and weights through a series of repeated exercises. These exercises then change the strength, endurance, and size of your muscles or a specific group of muscles. Although, depending on the weights or resistance that you are using, there are various types of strength training out there. The five different forms of strength training include: Resistance Band Training Resistance bands or resistance tubing can also be used for strength training. Since resistance bands are flexible, exercising with them requires a force that helps you train your muscles. This lets you attain impressive results via the extension and contraction of muscles. You can even use multiple resistance bands at once to change the resistance or the force required to make your strength training even more intense. Bodyweight Training Simple bodyweight training exercises are an excellent option for strength, flexibility, and overall health gains. They are easy to do anywhere and cost nothing since you don’t need any fitness equipment for the same. And since there are all kinds of bodyweight training exercises like squats, push-ups, planks, lunges, pull-ups, crunches, and many more, bodyweight training is perfect for all fitness levels. Cable Machine Training Cable machines use weight stacks connected to pulleys or cams by cables. They only move in one direction. Cable machines are great for anyone new to strength training. This training isolates one muscle at a time and provides controlled motion. And depending on the weight, it can also be used for intense workouts. Free Weight Training In free weight training, weights don\’t need to be attached to a machine. This can include using dumbbells or barbells depending on the exercise. Start small with some dumbbells if you prefer to train at home. And if you are experienced, you can use heavier dumbbells and barbells with weights at the gym. Free weight training allows you to add or remove weights as per your expertise and the exercise. However, make sure that your form is correct else you may face injuries while using heavy weights. Weight Machine Training Other than cable machine training, you can even find weight machines in many gyms. While they might not allow natural and free movement like free weights, weight machine training helps you safely maintain the correct form. However, Weight machines are generally more expensive, regardless of whether you purchase one for home use or pay for a gym membership. 6 Wonderful Benefits of Strength Training Exercises Irrespective of the type of strength training you are going for, it is going to offer various benefits. And down below, you can find some of the best benefits of strength training exercises: Better Cardiovascular Health Visceral fat is a type of fat that gets deposited around your abdominal organs like the liver and the intestines. And a higher quantity of this fat can increase the risk of cardiovascular diseases. This is where strength training comes into play since it can help you lose visceral fat. More importantly, since strength training also increases your blood oxygen flow and lowers your blood pressure, it can help in improving your heart health as well. Reduce Body Fat The size of your muscles determines your basal metabolic rate or BMR. As you build lean muscle mass, your metabolic rate increases which essentially means that you will burn more calories. Not only that but strength training will increase your TDEE over time. And all of these changes will help you lose fat from all over your body since your calorie consumption will change. Improved Quality of Life Strength training can enhance your overall health and help you carry out everyday tasks easily. It can also prevent injuries in your body joints as you grow muscle mass. The development of muscles can also lead to better body balance and mobility. And this will allow you to stay active and fit even as you age. Develop Muscles Other than losing weight, you would also want to increase your muscle mass to get a muscular body if you want the body of your dreams. Apart from having a great-looking body, strength training will also help you prevent muscle loss from your body in the later stages of your life. In people over 30 years of age, this can prevent joint aches and muscle loss since your body’s muscle mass naturally declines with age. Chronic Disease Prevention There are various chronic diseases that can be caused due to an unhealthy lifestyle. Some of these chronic diseases include fatty liver, diabetes, heart conditions, arthritis, and much more. And if

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HIIT: A Complete Guide

June 10, 2022

HIIT or High-Intensity Interval Training is what all fitness enthusiasts are talking about these days. This popular workout regimen has become the most trending form of exercise as it gives you the best results in less time. But if you are not familiar with such workouts, then this guide is just for you. We are here with everything that you need to know about High-Intensity Interval Training. What is HIIT? HIIT, also known as high-intensity interval training, is a technique that alternates periods of high intensity with periods of active or rest recovery. This means that you will have consecutive rounds of high-intensity exercises and breaks one after another. Because of this, these workouts lift your heart rate to 80-95 percent for a short period, ranging from 5 seconds to 8 minutes, depending on the workout you have chosen to perform. Afterward, it backs down for a recovery interval lasting equally as the workout period. The varying intensity of these intervals pushes your body to work harder than normal while maintaining your heart rate at a steady level. Eventually, you burn more calories in a short time. What are the Benefits of HIIT Workout? Right from its inception, the whole world is raving about High-Intensity Interval Training and its benefits for your body. And while there are many, we have listed a few of them here: HIIT: An Efficient Form of Workout HIIT is an ideal workout form for people with a busy schedule. It is good to opt for this session if you have a busy routine but want to stay active. According to recent research, you may achieve more progress with 15 minutes of interval training than you would with other exercises like jogging on the treadmill for an hour. Two weeks of HIIT can improve your aerobic capacity remarkably. Burn More Fat with HIIT Besides burning a good amount of calories from your body, you can also burn more fat with HIIT. Even after several hours after your HIIT, your metabolism stays elevated which allows you to burn even more calories. And as you burn calories, your body will start using the stored fat in your body as an energy source. Thus, burning more fat from your body. HIIT for A Healthier Heart HIIT and cardio share a common benefit, they help to improve your heart health. The short sprints of exercises require your muscles to burn more energy anaerobically as there is not enough time for oxygen to produce additional adenosine triphosphate. According to a study carried out in 2006, people could ride their bikes twice as long as before after performing eight weeks of HIIT sessions. This training benefits your heart health significantly. No Equipment for HIIT The common activities involved in HIIT workouts such as jump roping, running, biking, and rowing work great for high-intensity interval training. It means you do not have to use any equipment to exercise. Fast feet, high knees, or anything plyometric, including jump lunges, work well to up your heart rate, helping you reap the benefits of the training. Prevent Muscle Loss with HIIT When you are on a diet, it becomes difficult to not lose muscles along with fat. But when you pair your diet with a steady workout training such as HIIT, you lose weight without losing your muscles. According to many proven studies, weight training and HIIT allow you to preserve your hard-earned muscles. Improve your Metabolism Besides helping you lose weight without disturbing your muscles, HIIT also improves your metabolism. This training stimulates the production of your human growth hormone by 450 percent within 24 hours after finishing your workout. HIIT allows you to burn more calories and slows down aging. Is HIIT Suitable for all Fitness Levels? One of the best things about high-intensity interval training is that you can pair it with any exercise and different intervals of intensity. This factor also makes it suitable for all fitness levels. Individuals with special conditions may also participate in HIIT to witness the best results. Whether you are a beginner or a gym freak, you can definitely go for a HIIT workout made for your fitness level. When you perform HIIT workouts, intensify your exercise interval so that your heart rate reaches up to 80-90 percent of your maximum heart rate. How often should I do HIIT Workouts? HIIT is intense workout training which means that it may be hard on your body. Thus, the frequency of HIIT should be lesser than other forms of training. We recommend performing it not more than two times a week. Another thing to keep in mind is that you should keep a gap of two or three days between your two HIIT training sessions in a week. Since your body takes time to recover, you will feel exhausted if you do not allow your muscles to recover. The ideal duration of HIIT workouts should be 30-60 minutes. Things to Know about HIIT as a Beginner Are you excited enough to perform your first-ever high-intensity interval training? If yes, make sure to check out the following before your first HIIT workout: Basic Bodyweight Exercises are the Key You need to get comfortable with the basic bodyweight exercise before you jump on the bandwagon of HIIT. You do not have to be a fitness freak for HIIT workouts as even basic bodyweight exercises are enough before you begin HIIT. For instance, master the ability to squat aptly without pain, balance on one leg without wobbling, plank for 30 seconds, or perform basic push-ups. You shall also understand the difference between engaging your core and doing a hip-hinging movement. Basic bodyweight exercises will take you a long way in your HIIT regimen. Wear Comfortable Clothing If you are performing sports-specific HIIT, such as running or cycling, pick appropriate clothing to feel comfortable. Include apparel such as cleats, bicycle shorts, running shoes, high-impact sports bras, and others into your workout wardrobe. You will sweat a lot during HIIT sessions. Thus, wear sweat-absorbing clothing to