5 mini exercícios para ‘lanchar’ e ter um coração mais saudável –

Hungry? Try an exercise snack or a quick, high-intensity bursts of movement lasting a minute or less, performed sporadically throughout the day. They’re an excellent option for those who struggle to find time for traditional workouts or prefer to avoid long exercise sessions. The best part? These short bursts of activity can provide many of the same cardiovascular and fitness benefits as a full-length workout-helping you stay active without disrupting your day.

Exercise snacks may also have some heart health benefits. Research has shown that 1 or 2 minutes of vigorous exercise in intervals throughout the day can improve your heart health by boosting your cardiovascular fitness. Exercise snacks replicate the benefits of high-intensity interval training (also known as HIIT workouts), but your rest times are longer. In other words, instead of exercising for 20 or 30 minutes, you can do these movements throughout the day as it fits your schedule. For example, if you take 15-minute breaks at work, you can squeeze in some movement during that time.

A UK study found that those who participated in vigorous intermittent lifestyle physical activity (three bouts of 1 to 2 minutes of vigorous exercise daily) reduced their risk of death from cancer or other causes by 38% to 40%. It also found that participants reduced their risk of cardiovascular disease by 48% to 49%. Another study examined healthy older adults and observed how exercise snacking improved their leg muscle power and size over the 28-day program. In other words, you can still get all the benefits of exercise snacking regardless of your age or fitness level.

• Exercícios “snack” são uma opção para quem não tem tempo para treinos tradicionais.
• Curto período de exercício várias vezes ao dia proporciona benefícios cardiovasculares e de condicionamento físico.
• Estudos mostram que 1 ou 2 minutos de exercício vigoroso podem melhorar a saúde do coração.