10 Reasons to Start High-Intensity Interval Training Right Now

High-intensity interval training, or HIIT, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods until one is too exhausted to continue.High-intensity interval training

This technique doesn’t require any special fitness skills. At the same time, it may help you to spend less time in a gym but faster achieve your fitness goals. And here are other 10 reasons to try HIIT workout:

  1. It burns more calories in general.
  2. It burns more fat in less time.
  3. It continues to burn calories even after the activity itself.
  4. It strengthens your heart.
  5. It helps to maintain your normal blood sugar level.
  6. It may help to lower blood pressure.
  7. It makes you inhale more oxygen.
  8. It is both cardio and strength training session.
  9. It is customized to your needs.
  10. You don’t have to go to the gym.

Kale, Cabbage, and Broccoli May Protect Against Bowel Cancer

A new study finds that in the process of digestion of such green vegetables as kale, cabbage, and broccoli a protein, known as aryl hydrocarbon receptor (AhR), is activated that reduces gut inflammation and prevents the colon form of cancer.green vegetables prevent bowel cancer

For the study, a team of researchers analyzed genetically modified mice that were not able to produce or activate AhR in their intestines. These rodents developed gut inflammation that led to bowel cancer, while those animals who were fed with green vegetables didn’t develop gut inflammation.

Lead author of the study Dr. Amina Metidji says: “Interestingly when mice whose cancer was already developing were switched to the [green vegetable]-enriched diet, they ended up with significantly fewer tumors which were also more benign. It’s not just fiber in vegetables that reduces the risk of bowel cancer.”

Talking to Kids from Early Age Could Promote Their Language Skills

According to the findings of a recent research, published in the JNeurosci, regular talking to young children associated with the stronger connections between two developing brain regions critical for language.talking for language skills

The research was held independently of parental income and education. This means that engaging children in a conversation from an early age may promote their language skills regardless of socioeconomic status.

For the study, the team of researchers analyzed data received from 40 of children aged from 4 to 6 years. The scientists discovered that greater conversational turn-taking was associated with the stronger connections between brain regions that are critical for the comprehension and production of speech (Wernicke’s area and Broca’s area).

Compounds in Sakurajima Radish May Help Fight Heart Disease

A recent study, conducted by the researchers from Kagoshima University in Japan, suggests that compounds found in Sakurajima radish, or Sakurajima daikon, can be effective in the fight against cardiovascular disease.Sakurajima Radish fights cardiovascular disease

For the research, the team used vascular endothelial cells from both humans and pigs to pit Sakurajima daikon against each other. With the help of various tests, the researchers showed that this type of radish induced more nitric oxide production than other types.

The authors of the study hope that their study’s results will be useful to scientists looking for active components in other vegetables.

Four Exercises That Are the Best for Pelvic Floor Muscles

The pelvic floor muscles are the muscles supporting pelvic organs — the bladder and the bowel. This set of exercises for the pelvic floor offers many benefits to both, men and women.exercises for pelvic floor muscles

For women, these exercises aid with a lower risk of vaginal prolapsed, better bowel and bladder control, and improved recovery after giving a birth. For men, they benefit by speeding recovery after prostate surgery, decrease the risk of rectal prolapsed, and improve bowel and bladder control. These are the best four exercises for this group of muscles:

  1. Kegel exercise: sit in a comfortable position, close the eyes, and visualize the muscles that can stop urine flow. Try to tighten these muscles as much as possible. Hold for 3–5 seconds. Release the muscles and rest for a few seconds. Repeat up to ten times.
  2. Squeeze and release: sit in a position that can be comfortable for you. Picture the pelvic floor muscles. Squeeze the muscles as quickly as possible. Rest for 3–5 seconds and then repeat up to 10 or 20 times.
  3. Bridge: lie down on your back, bend the knees, and place your feet on the floor on the width of hips, The arms should be lying alongside your body with the palms downward. Contract the buttocks and pelvic floor to lift the buttocks several inches above the ground. Hold this position from 3 to 8 seconds. Relax the buttocks and the pelvic floor. Repeat up to 10 times. Try to perform 2 repetitions more.
  4. Squats: feet are apart on the hip-width, flat on the ground. Bend the knees to lower the buttocks toward the ground. Keep your back straight. Knees are in line with toes. Tighten the buttocks and the pelvic floor when returning to a standing position. Repeat up to 10 times.

Remember to consult your doctor before performing these exercises.

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