Tired of hours of cardio?
Don't have enough time? Thats ok!
Research shows that instead of doing regular cardio you can get a greater or the same effect by doing high intensity interval training.
Lacking Motivation?
Possible Solution for you!
​
-high intensity interval training
-work out in a group
-less amount of time working out with greater adherence than moderate intensity continuous training
-improves cardio-metabolic risk factors
and psychological health in physically inactive adults
-increase the quality of your overall health
What is it?
It's a series of exercises consisting of short periods of high intensity with rests or recovery time in between.You work out many body parts in a short amount of time that would require a series of exercise machines and possible wait time. It allows you to exercise with a group of people that can motivate you and keep you going. You uses many exercise instruments like the dumbbells, CRX, ropes, bars, medicine balls, and step platforms. Best part you don't have to waste time thinking on what you will do today and dread it. The instructor will tell you what to do and you'll have no time to dread it when you'll already doing the exercise.
What are the benefits?
Anxiety disorders are the most common psychiatric illnesses in the US, affecting over 40 million adults. What if there was a way to treat anxiety, depression, and manage stress without a pill? The good news is, there is!
It doesn’t require hours of effort, either.
According to a study by James J. Annessi, short bouts of cardiovascular exercise had an effect on both psychological tension and depression. Specifically, he found:
​
-
One 20-25 minute bout of moderate cardiovascular exercise per week significantly reduced psychological tension over 10 weeks.
-
Two 20-25 minute bouts of moderate cardiovascular exercise per week significantly reduced depression over 10 weeks.
-
One 15-minute bout of moderate cardiovascular exercise, completed 2-3 times per week, significantly reduced both tension and depression over 10 weeks.
​​
For more information, including tips to stick with your program and tips for working out in cold weather, please visit the Anxiety and Depression Association of America website.
​
For a more comprehensive look at the link between mental health and exercise, the Mental Health Foundation of the United Kingdom provides a wealth of information, as well as a downloadable PDF titled “How To… Look After Your Mental Health Using Exercise.”
​
Supporting Studies and Meta-analysis:
Exercise Interventions for Mental Health: A Quantitative and Qualitative Review
​
References:
Annesi, J. J. (2003). Effects of cardiovascular exercise frequency and duration on depression and tension changes over 10 weeks. European Journal of Sport Science, 3(4), 1–12. https://doi.org/10.1080/17461390300073402
​
Smits, J. A. (2006). Exercise Interventions for Mental Health : A Quantitative and Qualitative Review Exercise Interventions for Mental Health : A Quantitative, (MAY), 179–193. https://doi.org/10.1111/j.1468-2850.2006.00021.x
​