5 Facts About Exercise You May Not Know
1. Regular cardiovascular exercise increased HR variability. High HRV is an indicator of overall health and indicator of balance between the sympathetic and parasympathetic nervous system or fight or flight/rest and digest. Decreased HRV is associated with increased risk of CVD and death.
2. Increases brain derived neurotrophic factor (BDNF) which enhances learning and memory and helps to form new neurons and repair damaged ones. High intensity interval training appears to raise this more than intense continuous exercise.
3. Makes pregnant mom and baby healthier. Many moms-to-be think that exercising should be avoided during pregnancy. This is just not true unless your regular health care provider or obstetrician tells you (in very rare cases) that it is true for that patient.
4. High intensity interval training seems to be the most effective form of exercise for weight loss vs continuous exercise.
5. Likely not a great way to lose weight especially after age 35. Diet and other factors have bigger impact.
Here is an example of a simple HIIT workout.
Do 20 air squats, push-ups, & reverse lunges. Rest 60 seconds.
Then do 16 air squats, push-ups, & reverse lunges. Rest 60 seconds.
Then do 12 air squats, push-ups, & reverse lunges. Rest 60 seconds.
Then do 8 of each, then rest 60 seconds. Then do 4, then 60 seconds of rest.
Finally do 15 burpees.
You can modify this exercise ( with fewer reps/modified movements) depending on your fitness level. Listen to your body, and get started!