New research published in The Conversation has found a brilliant way for busy people to get the most out of running in just 18 minutes, three times a week.
It's interval running - a form of high-intensity interval training (HIIT).
HIIT running helps control blood sugar, reduce bad cholesterol and blood pressure, thereby reducing the risk of diabetes and cardiovascular disease.
Photo: AI
The study was conducted by scientists at Lancaster University (UK), with the participation of adults of different ages. Participants were asked to apply the popular HIIT running exercise including:
30-20-10 method: 30 seconds walking, 20 seconds jogging, 10 seconds sprinting
Speed Game: Combine sprints with easy running.
Researchers monitored participants' fitness, metabolism, and body composition throughout the intervention period.
HIIT running helps control blood sugar, reduce bad cholesterol, blood pressure
The results found that this running method significantly improved cardiovascular capacity compared to the group that only ran continuously. The effect was especially outstanding in overweight people.
Notably, HIIT running also helps control blood sugar better, reduces bad cholesterol and blood pressure, thereby reducing the risk of diabetes and cardiovascular disease. In particular, dangerous visceral fat also decreases faster than traditional running.
Experts explain that HIIT running directly affects mitochondria - the "energy factory" of cells - causing the body to increase energy production, improve endurance and metabolism. Alternating between intense exercise and recovery not only saves time but also promotes better adaptation of the body.
Researchers concluded: Just 18 minutes of interval running, three times a week, is enough to bring significant health benefits. This could be a solution for busy people to maintain fitness, prevent disease and prolong life, according to The Conversation.
Source: https://thanhnien.vn/bai-tap-cuc-ngan-giup-ha-mo-mau-huyet-ap-duong-huyet-185251018203556828.htm
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