Get fit by vacuuming
Do you want to get fitter, without having to put in too much effort? Then HIIPA might be something for you: High-intensity Incidental Physical Activity. What is it exactly? And what is it good for?
Where HIIT and LIIT are mainly about doing workouts at a fast or slow pace, HIIPA is slightly different. HIIPA is mainly about moving yourself with activities that you normally already do, such as walking your dog, vacuuming and lifting groceries. The only important condition for the activities is that your heart rate goes up. Since many people don’t get enough exercise, the thinking behind this is that every bit of exercise you get extra counts.
Who is it suitable for?
HIIPA is suitable for anyone who wants to get fitter in an easy way. People who are not at all fit or overweight probably benefit the most. For example, when you take the stairs, you need six times as much energy than when you are at rest. In addition, HIIPA is ideal for people who sit too much, for example because they have an office job.
What is it good for?
from research It turns out that adding HIIPA to your daily routine can already provide health benefits. According to the researchers, three to five sessions of 5-10 minutes should be enough. Although the exact health effects are still being researched, we can already conclude that HIIPA can mean a lot for your health. And every little bit helps, even if you only have to huff for a few seconds when climbing stairs.
Do go exercise
Do you now think that you no longer have to exercise at all? Unfortunately, HIIPA does not replace a workout. It is a useful tool to be more aware of your daily activities and to move more. As soon as you feel fitter, you will probably start exercising (more) sooner.
If you’re planning to work on your daily portion of HIIPA, here’s a handy overview:
| Cleaning bathroom | 400 calories per hour |
| Gardening | 350 calories per hour |
| scrub the floor | 325 calories per hour |
| Mop | 312 calories per hour |
| Window cleaning | 300 calories per hour |
| Shopping on foot | 275 calories per hour |
| vacuuming | 250 calories per hour |
| Washing a car | 204 calories per wash |
| Walking the dog | 169 calories per hour |
| Cook | 136 calories per hour |
| change bed | 136 calories per hour |
| To wash up | 160 calories per hour |
| Dust off | 170 calories per hour |
| To smoothe | 137 calories per hour |
*These figures are based on an average.
Sources):
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- health.com
