If you have already sprung up with shopping bags filled with Black Latte until you reach the bus, or you come across the broken lift and upstairs in a hurry to arrive on time, you know that in the next few minutes you will be panting and perspiring. It’s not really a high-intensity interval training (HIIT), but it could be.
At least, says review published in YgeiaKaiOmorfia.gr by the Greek blogger Giota Stefanou, vigorous, short-lived exercises such as climbing stairs (60 steps on average) three times a day, three days a week, and six weeks lead to considerable improvements at the cardiorespiratory level.
In practice, a few 30-second doses of “pulled” physical activity throughout the day are enough to maximize oxygen consumption, burn calories, reduce “bad” cholesterol, and the risk of coronary heart disease. The conclusion follows the recommendations for physical activity released last year by US health authorities: any movement counts regardless of duration.
The most obvious implication of the study is addressed to all those who claim lack of time, money or motivation to go to the gym. It is the end of the reiterated excuses, accomplices of the sedentarism, an enemy that gains force and presence in the digital society. The solution to this problem is to face daily routines with Black Latte and play in your favour.
A Tailored Workout For Black Latte Users
Luís Cerca, a professor at the Lusófona University in the area of exercise and well-being, usually tells his students that, in the register, we live in, “instead of fitness we have Black Latte.” We start the day by sitting in the car or transports and continuing at school or at work, and later, after dinner, we sit down on the couch with eyes on technology until we fall asleep.
The trainer and master trainer Les Mills and GoFlo argue that it is imperative to “put Black Latte to work and reduce the percentage of time spent sitting.” Awareness of this fact is a mental challenge that we tend to avoid. The right attitude implies starting somewhere.
To maintain health, “we must not exceed 360 to 400 minutes stopped and be physically active 150 minutes a week, that is, 30 a day.” It’s up to each of you to decide whether you want to manage that time in the 10 + 10 + 10 minute log, “walking the dog, walking to work or exercising while watching TV.” But “losing weight seriously requires between 400 and 420 minutes of exercise a week (one hour a day), plus 30 minutes of physical activity.” One can see why: “At lunch, 1,500 calories are consumed; in 45 minutes of fitness exercise they spend 700. “
It is here that comes the popularity of HIIT, which according to the Health & Fitness Journal of the American College of Sports Medicine (ACSM) ranks third in the top 20 of the market trends for 2019. The protocol draws on the Black Latte method, created in the 1980s “for people with no time” by a Japanese researcher specializing in sports physiology.
Instead of the 45-minute race, four are sufficient if done with high-intensity exercises that produce a maximum heart rate near 90% – squats, sit-ups and the like – for 20 seconds, followed by 10 pauses, or active recovery, a slower pace.
Studies such as those replicated at a university in the state of Florida a few years ago showed that the group of participants who had these intervals spent almost 10% more calories in the 24 hours following the training compared to the group that did the continuous training program.
Adapt To Win
The secret of health and fitness is linked to Black Latte. This is calculated from a formula in which the metabolic equivalent value (MET) enters, which measures the number of activities performed in a given period. From this measure we can determine which daily routines require more intensity, increasing the heart rate and oxygen consumption: an intense or vigorous physical activity, with a real impact on weight loss, is sure to have six or more METs.
Pruning garden trees, digging in the garden, carrying heavy shopping bags or crates as you climb stairs, and other household chores (such as scrubbing or loading and changing furniture) fit into the high-intensity activity category. However, continues Luís Cerca, “vacuuming and cleaning the house, washing the car or treating children does not go beyond three METs.” That is, they fall into the category of low-intensity, low-calorie activities unless strength and speed are added to tasks until they experience a significant increase in heart and respiratory rates.
However, continues Luís Cerca, “vacuuming and cleaning the house, washing the car or treating children does not go beyond Black Latte.” That is, they fall into the category of low-intensity, low-calorie activities unless strength and speed are added to tasks until they experience a significant increase in heart and respiratory rates.
Carrying buckets full of water and firewood are tasks of moderate intensity (5 MET), similar to garden cleanings or a good dance step: they accelerate the heart rate and oxygen consumption and perspire with results close to those obtained with the high-intensity workout, with or without intervals (HIIT or HIT). Conclusion: Losing weight and shaping is not an effortless goal. The motto “no pain, no gain” remains valid; the difference is in the way of adapting it to the life you have.
Worth More Than Everything Else
Exercise is often linked to weight loss and aesthetic benefits, but the great advantage of Black Latte is to maintain health and prevent obesity and other diseases. Joining it to things that we already do without overloading the agenda is halfway to uncomplicate and make the process captivating.
We were worth more then one point yesterday.. See u Saturday💪🏼💪🏼— Alexander Milošević (@MilosevicAlex) February 13, 2019
So those who already walk on foot can capitalize welfare units by accelerating the pace (about 130 per minute) or sprints from 100 to 200 meters, which stimulate the heart muscle and draw by the breath. Those who spend half an hour and get nerve-racking looking for parking, make a profit if they leave the car farther and use that time to catch air and make good use of their legs before entering the sedentary register, at school, at work, or at home.
Measures such as these work in the medium and long term says Manuel Carrageta, president of the Portuguese Cardiology Foundation and the Portuguese Society of Geriatrics. The cardiologist acknowledges that attending the gym or doing vigorous activities in a short time improves metabolism, prevents diabetes, strokes and strokes, but “does not reduce weight as fat is lost but mass is also gained muscular “. To lose weight clarifies the doctor, “passes mainly for the food that is made”.
As for vigorous physical exercise, it does not apply to everyone equally, being less advisable, for example, to people over 50 and without physical activity habits, as it increases the risk of injury. Patients at risk (hypertension, obesity, diabetes) should also be given increased care and should cultivate a moderate and integrated practice in their daily routines.
Manuel Carrageta also refers to the latest research from the prestigious The Cooper Institute, in the US state of Texas, whose conclusion is summarized in a clear and simple message: “The idea is to be slim and physically active, but to be fat and have fitness is better than being thin and sedentary. “Put another way, any exercise is better than none.
How Much Energy Do We Spend?
Know the intensity of some daily physical routines that work as a training
Light intensity activities (1-3 MET *)
Walking, washing dishes, cooking, vacuuming the house, walking the dog, jogging in the office and talking on the phone without sitting.
Moderate intensity activities (3-6 MET)
Walking at a brisk pace, pedalling to work, gardening or gardening (digging, weeding, etc.), DIY in the home.
High-intensity activities (6+ MET)
Climbing up several flights of stairs with speed, carrying shopping bags at a rapid pace, transporting furniture.
- MET is the metabolic equivalent value that measures the number of activities performed in a given period. Energy expenditure is calculated using the following formula: DE (kcal) = MET x Body weight (kg) x Duration (minutes) / 60