A Safe Guide to High-Intensity Exercise for Women

An important element of effective exercise is the intensity of the exercise, which is how much energy the body expends when exercising. If during exercise you need more air, it means that there is an increase in the intensity of physical activity. However, what kind of high-intensity exercise is good for women? Further explanation can be found on our official website at observer.com.

High-intensity exercise can be done with any type of exercise. But if you are confused about how to design your workout plan, HIIT is an exercise “package” that you can choose. HIIT is also suitable for career women who have a busy schedule because the time required is quite short. HIIT, also known as high-intensity interval training, is a combination of high-intensity exercise and low-intensity physical activity that is performed alternately for short periods at a time. Most routines take about 20-50 minutes. You don’t have to do HIIT workouts at the gym. You can do HIIT yourself at home.

What if you want to do HIIT yourself?

You can start by doing sports that you like, such as cycling. Interestingly, if you don’t like running, then don’t include running in your interval training routine. If you choose to cycle first, increase your cycling speed by 1 minute and 30 seconds. Increase the intensity, then pedal as fast as you can for 45 seconds. You can combine several kinds of exercise into one routine, from jogging, planks, squats, cycling, jumping rope, lifting weights, to hiking. What matters is the combination of intensity. The duration for the high and low intensity is not always 60 seconds and 2 minutes, as well as the overall duration is also not always 20 minutes. It all depends on your sporting abilities, basically, the duration ratio is 1:2.

However, if you want an even more intense intensity, you can reverse the duration to 2:1, where the phase during heavy-intensity training is longer than during lower-intensity training.