HIIT-ing the spot with exercise
With the launch of ‘Healthier SG’ in 2022, Singapore has seen a shift in focus to preventive healthcare –
similar to NKF’s continued efforts in upstream education and prevention of kidney disease. The new strategy
underscores the crucial role that exercise plays in proactive prevention efforts, in order to ensure that the
balance is not tipped towards just caring for people whose health has already been compromised.
Research
data has proven the importance and effectiveness of exercise in early prevention of chronic diseases such as
kidney disease. Through regular exercise and a proper diet, an average person can better control their body
weight, blood sugar and blood pressure levels in the long run. One type of exercise we can explore is high
intensity interval training (HIIT).
HIIT is a form of training that requires one to perform at maximum ability for a short burst of time before
taking a short break. As this type of exercise targets physiological health such as muscular strength and
cardiovascular fitness, it can help to reduce the risk of diabetes and hypertension. Compared to traditional
training, more energy is expended within a shorter period of time during
HIIT, making it an effective
alternative.
1 : 2 Exercise
to
Rest Ratio
30 Seconds Exercise
to
60 Seconds Rest Ratio
3 – 5 times
* For inexperienced individuals, a longer rest time is recommended. This is dependent on the individual’s current fitness level. If you have any medical condition, please do not attempt HIIT without consulting your doctor and exercise specialist first.
Start off with your feet at hip-width apart, you can have your hands in front of you for balance.
Step
forward (slightly longer than your normal walking step), while the other foot remains at the same
position.
Bend your knees to 90 degrees before returning to starting position, repeat on the
other leg.
Keep your back straight throughout the repetitions.
Repeat until the set
is complete.
Start off with a high plank position, shoulders above your hands.
Make sure your arms are placed
at shoulder-width apart.
Keep your back straight and maintain that position throughout the
repetitions.
Lift one hand off the floor and tap the opposite shoulder, and repeat on the other
hand.
Repeat until the set is complete.
Start off with a high plank position, shoulders above your hands.
Make sure your arms are placed
at shoulder-width apart.
Keep your back straight and maintain that position throughout the repetitions.
Drive one of your
knees towards your chest and repeat with other leg continuously.
Repeat until the set is
complete.
