HIIT Vs Steady State – Which Type of Cardio Is Better?

This is a very popular topic in fitness when it comes to cardiovascular workouts. Most people ask me which form of cardio will yield the best results. Before I jump to my recommendation, I would like to outline the pros and cons of each style.

First off, let's start with Steady State Cardio. This is probably the most popular form of cardiovascular activity. In Steady State Cardio, your perceived exertion is low to moderate difficulty over a period of at least 30 minutes. Examples include running / walking / jogging on a treadmill without stopping, running a marathon, hiking, etc. Your heart rate is usually 55-70% of your projected Heart Rate Max over the duration of your activity. While performing Steady State exercise, you are working your Type 1, slow-twitch muscle fibers which are involved in endurance activities and they do not tend to hypertrophy (grow) as much as your other muscle fibers. While the calories you burn doing Steady State Cardio are mostly from fat, you will not burn as many calories as you would have Interval Training for the same period of time. Steady State Cardio does not elevate your metabolism post-exercise as well as Interval Training but is much easier on your joints. People of all ages are most likely to be able to perform Steady State Cardio consistently without much discomfort.

Next is High Intensity Interval Training (HIIT). HIIT is growing in its popularity Due to its shorter workout times. Most HIIT workouts last 20-30 minutes and are characterized by bursts of maximum activity followed by a short rest period before repeating the activity. Your received exercise is high during HIIT with your heart rate falling between 70-85% of your Expected Heart Rate Max. The most popular example of HIIT is running sprints. During HIIT, you are working the more powerful, more strength oriented type 2 muscle fibers which are more likely to hypertrophy (grow). Even though the percentage of the calories you burn during HIIT that come from fat is low, you will still end up burning more fat during your workout than a Steady State Cardio session of the same duration. You can also burn up to 100 more calories in the 24 hours following your HIIT workout. There are some things to watch out for with HIIT. For instance, you should not do HIIT more than 3 times per week as it is very taxing on your joints and nervous system. In addition to that, you are more likely to injure yourself if you did not properly warm up before performing HIIT since your muscles are pashed harder than in Steady State Cardio. It may also be more difficult for older adults to do HIIT since their joints are not as strong as they once were.

After reviewing the pros and cons of both HIIT and Steady State Cardio, I recommend that people should perform 2 days per week of HIIT and 3-4 days a week of Steady State Cardio to get the maximum health and fat burning benefit while preventing your body from breaking down from over working it. Your nervous system is often overlooked with people start a HIIT program and end up burning out early due to doing too many HIIT sessions.

{ Comments are closed }

Cardio – Five Ways To Lose Fat Quickly and Efficiently

The wellness industry has become big business. There are all sorts of supplements and remedies being advertised as miracle weight-loss drugs. The truth is none of the weight lost this way is sustainable. Gaining weight is based on a few factors. Lifestyle, diet, and genetics. Perform an honest assessment in these three areas to determine where adjustments need to be made in order to lose weight. Increased metabolism is something you are born with, but if you live a sedentary lifestyle and have a poor diet, you will ever gain weight. Living an active lifestyle can sometimes lead to a poor diet which can affect the rate of gain gain or loss. Dieting alone may allow you to shed a few pounds but if their is not a lifestyle change, those pounds may come creeping back.

Being careful about the fuel we feed our body makes a huge difference in how quickly we reach our weight-loss goals. In addition to changing what we eat, a disciplined work out routine is necessary. The three C's of losing weight are cardio, calories and consistency. Doing cardio will help burn fat while counting calories makes sure we do not consume more than we burn off. With anything in life, consistency is the key to success. Burn the fat before starting weight training program, you will build muscle under the fat. Being consistent in your work out and dietary adjustment will guarantee the results your want to see.

The human body is an amazing machine. It picks up on routines and adjustments accordingly. This process is called muscle memory. Being consistent in doing cardio is necessary but we have to remember not to get caught up in exercise routines. For example: running on the treadmill for 30 minutes everyday at 5 mile per hour may only work for one month or so. After a month, your body will adjust to this routine and you will burn fewer calories. Try increasing the time you are running or increasing the speed.

Five Things to Speed ​​Up Your Fat Loss

1. Running is good for you, but not every day.

Running every day is hard on your joints, whether it is outside, on pavement, or on a treadmill. Mix up your cardio routine with other cardio exercises.

2. Interval training is good for you.

On the treadmill, elliptical or bicycle, alternate high intensity with low intensity in one minute intervals. As your endurance improvements, increase the intensity.

3. Shake things up with incorporating Cardio Blasts into your routine.

Running in place, jumping jacks, jump rope, burpees are all good cardio blast exercises. Blasting for 15 minutes is just as effective as 30 minutes on the treadmill.

4. Add one aerobics class per week

One hour of Zumba can burn 500-1000 calories and Zumba is fun. It gives you a change of scenery as well. We do not want to get bored with our work out routine.

5. Do not forget to stretch.

Stretching is just as important as the workout itself. It prevails injury and increase your athletic abilities. Sports injuries can really stifle your routine because you will have to slow down to recover. An ounce of prevention is worth a ton of cure.

When trying to shed pounds, start with the three C's: cardio, calories, and consistency. Shed the fat with cardio before diving into weight training. Mix up your cardio routine and remember to stretch.

{ Comments are closed }

Halloween Themed Workouts To Stay Fit

Halloween is a popular fun time of the year with some great seasonal activities like pumpkin picking, hay rides and trick-or-treating. It is also the time when many tempting trips are increasingly becoming the main attraction.

Both are good reasons that call for an increase in exercises. Here are some Halloween-themed workouts that are a combination of exercise pairs without any rest in between.

The Workout

What to do: Perform the following pair of fitness themes exercises together without making any rest in between. Use a stopwatch and execute each exercise for 45 seconds. After performing each pair in four sets, rest for a minute to recover and move to your next pair.

The Exercises

Mummy Sit-ups

Lie down on your back and inhale as the hands are kept on thighs and the legs straight. Then slowly sit up while moving the fingers towards the knees, exhaling all the while. Inhale and sit up straight with shoulders back. Return to the starting position slowly as you exhale.

Frankenstein Walk

While standing straight, lift the right foot into a “Frankenstein” kick straight up and then spring back as you step down. The knee should always be kept over the ankle, as your arms are kept away from the body, and the shoulders are squared off with the front leg. Keep lowering your body till the front thigh comes to a parallel with the floor or at least to a comfortable position; keep moving your hips forward. The shoulder should be kept back in a tall posture. Activate both the thigh muscles and glutes to come back to the starting position as you push off the front leg. For increased intensity, one can add hand weights that should have held out in front of the body.

Finally rest yourself for one minute before beginning a new superset.

Ghost Fliers

Keep your arms and legs outstretched as you lie on your stomach on a mat. Next reach your arms overhead as you point your toes. Align your head with the spine and relax your neck. Exhale as the abdominal is engaged getting stability of spine and slowly take your legs away from the torso till they leave the ground; next bring the arms off the ground. Bring the right arm to the right knee as the head follows while the legs are kept straight. Come back to the starting position. See that the head does not drop to the floor. Exhale slowly and lower your legs and arms and then take the left arm to the left knee.

Spider Plank Push-Ups

Take a face down plank position keeping the hands shoulder-width apart with the feet remaining together. Come into a push-up as the right knee is drawn towards the right elbow. As the body is kept flat, push up back into the prone upright position. Follow it up on the left side. Exhale while pushing up and inhale while muscle-lengthening phase.

Finally rest for a minute.

{ Comments are closed }

Aerobic Exercise: The True Fountain of Youth

The proverbial fountain of youth can not be found in a fountain. It's not hidden in a bottle of expensive face cream or skin serum. It's not about going 'under the knife' for plastic surgery.

But it is out there. It's in our city parks, on the bicycle paths. It's in our neighborhoods, on the sidewalks. It's in our neighborhood fitness centers or community pool. It's in the tennis courts, athletic fields, and even on our televisions, with the help of DVD players.

Most importantly, the fountain of youth is within ourselves. All we have to do is get up off the couch and start moving. Exercise is the fountain that we can drink from, to keep ourselves young, internally and externally.

Research has shown that exercise is good for our bodies, in so many ways. It's just as important for our brains. Our physical health and mental health are connected and support each other. What we do to, one affects the other.

Aerobic, also known as 'cardio' exercise is one of the options for enhancing our bodies and our minds. According to researchers, it's one of the best exercise choices we can make for ourselves.

Aerobic Exercise as the Fountain of Youth

Risk factors for cardiovascular disease, which can lead to a shorter life span, include obesity, a sedentary lifestyle, high blood pressure, and high cholesterol levels and insulin resistance. Research has shown that aerobic exercise can reduce these risk factors in several ways.

• Regular aerobic exercise strengthens our heart and helps it pump blood more efficiently. Our muscles take more oxygen from the blood, which in turn, makes the muscles more fit.

• Regular aerobic exercise, along with eating a healthy diet, helps us lose excess weight. It also reduces our blood pressure and lowers our resting heart rate. Regular aerobic exercise can help reduce our total and 'bad' (LDL) cholesterol levels, and conversely, increase the 'good' (HDL) cholesterol. It helps manage those of us with diabetes, by improving glucose levels in the blood.

• Regular aerobic exercise increases our endurance and makes us feel stronger. By protecting our immune system, it helps us ward off minor illnesses. It helps control chronic conditions such as diabetes and high blood pressure.

• Finally, regular aerobic exercise increases our overall functional fitness, which leads to a stronger old age. Functional fitness means more mobility, less risk of falling, and more basic body strength.

It's not only our body that benefits from aerobic exercise. Aerobics leads to enhanced brain function, as well. As our hearts and blood vessels become stronger and more efficient, so does our brain. More oxygen is pumped to our brain and increases the release of certain hormones that help grow brain cells and create more neural connections. Research also shows that aerobic exercise can increase our hippocampus; the part of our brain that plays a major role in our memory and learning functions.

Aerobic exercise also improves our mental health by boosting our mood and lower stress levels. It can improve sleep quality and reduce anxiety. It creates a confidence in our ability to deal with life stressors as they appear. All these benefits lead to better brain functioning.

Achieving longevity in our lives is not simply about living longer. It's also about living better, healthier, and stronger. A regular exercise program, particularly aerobics, can lead to that fountain of youth by providing us with a variety of health and wellness benefits for both body and brain.

{ Comments are closed }

Promoting Your Gym Business On St Patrick’s Day

For those planning to promote their gym, St. Patrick's Day could be the perfect occasion. You could join in the parades and green talk and also promote your gym. The numerous sporting activities, dancing, and food provide ample opportunities if things are deal with the right perspective. While participating in the community's celebration is quite nice, you also get the chance to attract potential customers. Here's a lasting impression on your community this St. Patrick's Day, here are some ideas that would work wonders for your gym.

Dance To The Tune Of Irish Workout Music

With all the jumping and tapping involved, Irish dances are an effective aerobic activity to strengthen the legs. This is quite evident by the beautiful legs of Irish dancers. And people who participate in the parades would love to learn Irish dance moves and be a part of all the fun. Undoubtedly, it is the right time for your gym to cash in this opportunity.

March In The Parade

You could have your members and trainers join in with a local civic group or college and participate in the parade. This is a great chance for your team to flaunt their bodies while participating in the parade. Some members of your team could wear a leprechaun costume with the gym's name written over it.

Have A Green Gym

The importance of going green is usually highlighted around. Patrick's Day. Why not invest a little for going green as the Day approaches and increase the member base? You could do something to prevent greenhouse gasses and also reduce generation of excess papers of coupon invoices and billing.

Gardening

Green being an integral part of St. Patrick's Day, your gym can organize a gardening activity on this day and send out the message of remaining fit by working out and the importance of clean living.

Let Members Go Outside and Go Green

Your gym's members could jog outside the gym as part of St Patrick's Day Workout or get involved in a Green Bootcamp for some days leading up to St. Louis. Patrick's Day. In addition to being a fun activity for your participating members, you also attract attention for your gym.

Green Tech

Make use of your website for promoting the numerous activities that you have planned for the St. Louis. Patrick's Day. Send out emails and offers that you plan to present as part of your promotion.

Organize a Rugby Match

The game of Rugby is very popular during Patrick's Day. If there is a chain of gyms, the members could play together a friendly rugby game. This helps in getting support for each team and also acts as a promotional activity. These activities help in the promotion of loyalty of the members to the gym and increase the retention rate of the members.

{ Comments are closed }

The Best Pumpkin Workout For The Whole-Body

Halloween is the time of the year that brings in memories of candy and costumes. It also brings in memories of loads of pumpkins at most grocery stores. For one, they are widely used for cooking, but in addition they can also be used for workouts. And to go ahead with pumpkin workout, you need to pick a gourd that is heavy enough to give you a good workout as any other medicine ball. Here are some ways to make the best use of pumpkin for a full-body workout.

The Pumpkin Lunge With Twist

This lunge movement will provide workout to the entire body, and to involve your abs, it is necessary to add a twist. Step your right foot forward with both the legs in a roughly 90-degree angle. Once you find your balance, twist to the right as much as you can as you hold your pumpkin tight. Repeat with the other foot, as you twist to the opposite direction. Keep alternating feet in place or do the workout on the go. Continue for three sets of 12 on each side either way.

The Single-Leg Pumpkin Deadlift

The single-leg deadlift is a test of the balance and it is performed as an exercise for the hamstring, back and glute. Hinge at the hips while standing on one leg as you lower your pumpkin to the ground level and move up the other leg behind you. Press the glute of the raised leg and lift your body back using the glutes and hamstring, to the starting position. You should keep the back flat all through the entire movement. Continue on each leg three sets of 10.

The Standing Pumpkin Chop

Stand with your feet apart that are more than the shoulder width and lift the pumpkin in front. Now swing the pumpkin above your head using your core power (without using your arms power) as you turn out hips, chin and toes in the same direction. Now bring down the pumpkin back down as if swinging a golf club below the waist on your left, again turning in the same direction the hips, chin and toes. All the while focus on the abs and do not use your momentum do the work for you.

The Sumo Squat With Overhead Pumpkin Press

While standing in a squat position slightly larger than normal, place your toes slightly outwards. This works out the smaller lower body muscles into the squat routine and at the same time, working the big ones even harder. If an overhead press is added, it works as a compound movement in which more than one muscle group is used in one exercise that effectively brings down the working time to half. Raise the pumpkin above the head without locking the elbows. Continue for three sets of 12.

In addition to physical workout, dancing is also found to keep the brain nimble and fend off dementia as you grow older. As you listen to music while dancing, the workout feel less tiresome compared to plain exercises. So why not include some music as you do pumpkin workout?

{ Comments are closed }

Why Are Heart Rate Monitors the Most Important Thing You Can Buy to Achieve Your Fitness Goals?

What is your fitness goal? To lose weight? To have more endurance? To improve cardiovascular health? Whatever your aim is, a heart rate monitor is essential to hitting your goal.

I'm sure you have heard the term work smarter, not harder. Why would you want to overdo your cardio when working in a lower zone is the key to achieving your goal? It will make your life a lot easier – and push you to your fitness dreams faster. It will also help when you hit a fitness plateau and your body is not progressing the way you want it to. When you use a monitor, you know you are training at the correct intensity. You know you're not over-training or under-training your body. In other words, you will see better and faster results, pushing your motivation through the roof! You'll know you're on your way to being the best you possible.

But there are other ways you can use one that of which you may not have thought. If you play sports, you probably do speed drills during practice. Using a monitor during speed work lets you to calculate how fast your heart reacts to these drills. Your rate should mimic the demands of whatever sport you are playing.

Are you into weight lifting? If you are doing an aerobic / muscle workout like Crossfit, using one ensures you're working at your desired intensity. If your workout has a recovery time, you can see how much your heart rate lowers while you are resting – a very important thing of which to keep track.

So how do you best utilize a monitor?

Its basic function is to show you where and your heart rate is. You can set the minimum and maximum heart rate (MHR) based on your fitness goals and it will alert you when you go over or under your selected zone.

To calculate your MHR:

1. Take 220 and subtract your age. Example: 220 – 40 years old = 180

2. Determine your goal. Example: You want to lose weight. To calculate your bpm (beats per minute) range, you should be at 60 – 70% of your MHR (the zone in which you lose weight). Take your maximum heart rate (180 from the example) and multiply 60 – 70%: 180 x 60-70% = 108 – 126

In order to lose weight, you know that your heart rate must not fall below 108 and should not go above 126.

How do you ensure this? A heart rate monitor!

{ Comments are closed }

Secret Cardio for Ultra Fast Fat Loss

OK so we all know about cardio and the different types that are out there, such as high intensity interval training (HIIT), Slow state cardio, medium state cardio and so on. However which is best and how much should we do to optimize fat loss?

Well that's where my secret cardio type comes into play. That's right after trying multiple different types of cardio I have found this one is the best for optimizing fat loss.

So what is it you ask?

Well I call it Samurai cardio.

Why?

Because Samurai are bad ass, enough said!

Al right enough playing around, let's get down to business. What is Samurai cardio? And why is it so good for fat loss?

Samurai cardio is a mixture of both HIIT and slow state cardio, and here is how you do it.

First you start with a 5 min warm up, this can be done on any type of cardio equipment or outside it's up to you (this will help prevent injury in the high intensity part).

Next you will perform 15 mins of HIIT where you will go all out as hard as you can for 20 seconds followed by a slow jog for 40 seconds and repeat it 15 times. (Again you can do this on and any cardio equipment you like. I find outdoor sprints on a field or cycle sprint to be the best.)

Now comes the important part. After you have completed the HIIT give yourself a few mins to recover and stretch out your muscle. Then go into 15 mins of slow state cardio (again any form you like)

Now rest you done !!!

AND that's it folks, that's SAMURAI cardio!

So why is this so effective? Well I'll give you a little bit of the science behind this method.

OK well HIIT is a form of anaerobic cardio, meaning it's without oxygen and will tend to use more carbohydrates as a full source rather than fat. Now you might be thinking how is that a good thing for fat loss? Well the other effect of doing HIIT is it will release Free Fatty acids (FAT) into your blood stream and this becomes very important and is where the use of slow state cardio comes in. Usually it would take a lot longer for slow state cardio to access your fat stores to start burning fat, but by doing HIIT first the free fatty acids are already in the blood stream ready to be burnt off for energy and so you will burn a lot more fat overall. Also HIIT creates a much larger after burn effect meaning you will continue burning more calories for up to 48 hours after the Samurai cardio. This after burn effect is not present in low intensity cardio.

There you have it my secret cardio technique for optimizing fat loss. Give it ago, see how you like it and let me know your thoughts.

Learn Apply Succeed.

{ Comments are closed }

Tips For Getting Started in the World of Cardio Exercise

Aerobic exercise (sometimes called just “Cardio”) is any exercise that condition your cardiovascular system (heart and lungs) for a better performance.

So, anything that makes your heart pump and your breath pant is aerobic exercise.

It means that if you go running right now and you start panting after few meters you need to train with aerobic exercise.

Aerobic exercise is VERY important. You can not actually think you can avoid it. You must make time for it as an important part of your life.

Let me give you an example to let you understand the importance of this kind of workout.

If your heart was the engine of a car, you know that if you never change the oil, or the filter, or you do not do the proper maintenance, that engine will break down and your car will be unusable.

Aerobic exercise is the maintenance your heart needs in order to keep the blood and your body clean for the best performance.

So, what aerobic exercises are out there? Well … many! Many ways in different forms and likes, whatever ever you feel comfortable with, it's your exercise. Just go for it.

I will name a few of the most popular in a moment but before you get in to hyper fitness Rambo mode you should consider how hard you should train at your age for your heart using your Target Heart Rate (THR).

Cycling

Cycling is an excellent form of aerobic exercise. If you like biking this is your treat.

You can use your bicycle or a bicycle machine you can find in your gym (or maybe you have if at home)

Cycling burn up to 900 calories per hour when done properly. Works on legs and cardiovascular system and is reliably safe because does not pose much stress on the joints of your body.

Of course if you have a bicycle to ride outdoor you will enjoy the freedom of space and the awesome view you may have around.

However if you live in the city you will not be able to enjoy much of fresh air in the middle of the traffic. If you count also the possibility of any accident you should consider very clearly if is more convenient for you to train indoor or outdoors (not considering the weather of course).

An important point I would like to make sure you understand is the adjustment of the seat. The bicycle or the machine you are going to use for your training should have adjustable seat to allow your leg to be slightly bent when extended.

The position of your body when working out is not much important as you will change it anyway during your training, but the most important point is that you reach your THR.

Running

Like Cycling, Running can be performed outside in the fresh air or indoor on a treadmill. Even if I would always prefer training outdoors sometimes the treadmill can offer some pretty good reasons to workout indoor.

Running is very popular and is difficult to see a gym without a proper set of treadmills for its customers.

On a treadmill you can set a constant speed and an inclination to have a steady intensity of your workout and it's easy to monitor different information about your body and your performance on the display (heart rate, speed, averages, distance …) and record your progresses.

Beside the fact that you are running on an even surface you can also benefit from a clean air and no weather problems, avoiding any excuse to workout.

Compared to other forms of exercise, running have a certain amount of orthopedic stress and the trauma to your joint can range between 1.5 to 3 times your body weight each foot step.

I highly suggest running as your aerobic workout only if your knee and joints are in good health.

Stair Climbing Machine

In the last ten years became the most popular in most gym.

The stair climbing machines have 3 main characteristics: Safe, Time efficient, Functional

These machines come in 2 forms:

  1. Independent stepping action: Each step operates independently from the other step
  2. Dependent stepping action: They are non-functional by design and they can cause orthopedic trauma to your knees, hips and low back.

Of course you should go only with the first one. Independent stepping action machines are the most used in therapeutic medical facilities.

It does not really matter where you put your hands while working out on these machines, but I suggest you to try to keep them down straight like in a walking motion. In this way you will also train your core (abs and back) improving your balance at each step.

Rowing

Rowing is my favorite aerobic exercise (just because I like it) and it burns calories like any other exercise.

It's another excellent choice for develop aerobic fitness and it does a fantastic workout.

It conditions heart and lungs without any orthopedic trauma like jogging or stair climbing machine and it's a good workout for the muscular system too.

When properly performed this exercise involves most of the major muscular groups of your body. Around 70% legs and 30% arms are engaged at every row strike.

If you are looking to develop your upper body this workout will place a considerable demand on your back muscles (lats, posterior deltoids, rhomboids) and simultaneously improve your aerobic fitness.

However I have to say that you should take your time to learn the correct position and technique to properly perform this exercise. Make sure you check with a fitness professional about the correct movement and different kinds of machines available.

Cross Training

Cross training is not one exercise or “one machine '.

Cross training is the mix of different exercises during your workout session.

It's good to mix up exercises in order to train different muscles to perform different movement.

While your heart and lungs will be well trained if you switch between one exercise to another (let's say from cycling to running for example) your muscles may not be able to perform their best on running because they were trained for cycling.

Alternating exercises will develop all muscles involved in any activity and help to avoid injury during training while giving a more complete workout.

Considering that the aerobic workout should be performed minimum 20 minutes per session 3 times a week, you can easily come up with your own program as follow:

Monday: 10 minutes running + 10 minutes stair climbing

Wednesday: 10 minutes rowing + 10 minutes cycling

Friday: 10 minutes stair climbing + 10 minutes rowing

I would recommend course to start with what you like the most. Follow the guidelines on how hard you should train at your age for your heart using your Target Heart Rate (THR) for the best results.

Remember that it's only up to you to make your change. Now you have a few more suggestions on how to get started.

Keep going, do not stop, make it a lifestyle!

{ Comments are closed }

How Hiit Training Workouts Will Help You Melt Body Fat Faster Than You Thought Possible

HIIT training has really exploded in popularity in the last few years. And with good reason. High intensity interval training works! But if you want HIIT training to work for you, you need to know how to make it part of your exercise routine.

You see, long, slow, boring cardio is not the best way to lose fat and bringing out that sexy, lean muscle you have hidden under there. Do not get me wrong, old fashioned cardio can be part of an overall program that helps you burn fat, but the “bang for your buck” is not as great as HIIT.

If you do not know what HIIT is, in its most basic form, you perform short bursts of high intensity exercise (like sprints), with brief periods of rest. For example, you might sprint the straightaway of a track and slow jog the turns and repeat for 8 or 10 “sets.”

It's not an easy way to work out, but your workouts will be shorter and you'll love the results. IF you do HIIT correctly. And this is where a lot of people run into problems with interval training.

Regular cardio does not burn nearly as many calories as most people think it does.

Want to know how many calories are burned during a marathon of 26.2 miles?

Sure, it varies from person to person based on body weight, lean muscle mass, how fast you run, etc. but on average a marathoner burns about 2,500 to 3,500 calories running one marathon.

There are 3,500 calories in a pound of fat. Let's say that's how many calories you would burn a marathon.

So if you eat the exact number of calories your metabolism burns off in a week all you have to do is add a marathon every week and you'll drop a pound a week!

That sounds great, does not it? There's also the small problem that a good percentage of that weight would be muscle, you would not lose just fat.

Have you seen what a marathon runner looks like? Is that the body you want? I did not think so.

And that's assuming that your calorie intake and calorie burn are equal. Most people start exercising because they've gained weight, ie, are eating more calories than they are burning off.

And let's face it, if you did run a marathon every week, we both know you'd be eating a lot more than you are right now!

So if you do not want to run a marathon or two every week AND you actually want to get results from your exercise program, what's left? HIIT Training, of course!

With interval training, you get a one two punch of calories burned DURING your workout, as well as calories burned AFTER your workout (up to 39 hours!)!

Due to the high intensity nature of HIIT training, you will see an increase in excess post exercise oxygen consumption (EPOC).

What this means is that your metabolism will stay elevated for many hours after you are finished the exercise, allowing you to burn more calories even while doing nothing.

There is little to no EPOC from a low intensity session, meaning your metabolism does not rise, and you burn few, if any calories after the exercise session is over.

Studies:

R. Bahr, et al., “Effect of Intensity on Exercise and Excess Post-Exercise O2 Consumption,” Metabolism 40.8 (1991): 836-841.

J. Smith, et al, “The Effects of Intensity of Exercise and Excess Post-Exercise Oxygen Consumption and Energy Expenditure in Moderately Traine Men and Women,” European Journal of Applied Physiology 67 (1993): 420-425.

Another study had individuals perform either an endurance training (ET) or interval training routine for a period of 15 weeks. The interval training group experienced 9 times as much fat loss as those performing the endurance training program.

A. Tremblay, et al., “Impact on Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism,” Metabolism 43.7 (1994): 814-818

Numerous studies have shown that HIIT increases both one's aerobic and anaerobic workout capacity while endurance training just improves the former.

It has also been shown that intestinal interval training actually increases aerobic capacity to a better degree than traditional low intensity aerobics .

G. Rhodas, et al, “A Short Training Program for the Rapid Improvement of Both Aerobic and Anaerobic Metabolism,” European Journal of Applied Physiology 82.5-6 (2000): 480-486

So how do you use HIIT training effectively?

This is very important, because improper training will lead to over training, burn out, injury, a loss of muscle mass and a slow metabolism! My guess is you are not working out and eating right to get those kind of results!

Interval training is intense, and while you will improve your aerobic and endurance capacity, you also highly tax your anerobic system as well.

It's much more like a weight training workout, as far as how it affects your muscles. This means you should not do interval training workouts more than 3 or 4 times per week, you should not do them two days in a row, and these workouts should NOT be long!

Interval training focuses on quality over quantity. Forget 45 minute or 60 minute sessions. Now with this type of training you do not.

Heck, the most famous study done on interval training, by Dr. Tabata on speed skaters, involved all out work for 20 seconds, followed by 10 seconds of rest, repeated 8 times. Yes, that's a FOUR MINUTE WORKOUT!

And the speed skaters all significantly improved their aerobic and anerobic capacity.

One of the other great things about HIIT is that you do not need equipment.

Sure, you can do it quite well on a stationary bike or treadmill but you can also go outside and do sprints (hill sprints rock!), Perform jump rope workouts (okay, technically that's a piece of equipment) or do bodyweight exercises, either in a circuit training routine, or just one killer exercise like burpees for a number of intervals.

And if you follow the rule above about limiting your HIIT workout sessions so you do not over train, you also will not have to worry about burning away your lean muscle mass, wreaking havoc with your metabolism and looking like a marathon runner.

Would not you rather look like a sprinter? What type of workout do you think sprinters do? That's right! HIIT training! (By the way, go to high intensity interval training to learn more and get your free fat burning guide)

Add two or three HIIT training sessions a week, along with a good quality weight training program and you're on your way to fat burning, lean muscle building success!

{ Comments are closed }

The Importance Of Having The Best Personal Trainer

Most of us desire to stay fit and healthy. However the big question is whether or not, you can really attain it. Fitness is not the easiest things because of the different obstacles that you will face. This is why a lot of us choose to have personal trainer as they can give you an insight into the right exercises that can help you get in the groove.

What Does a Personal Trainer Do?

If you are wondering as to what is the main job of a personal trainer, you need to know the following. Having a personal trainer will ensure that he / she will understand the details of how your body operates. With this knowledge and understanding, they will help you spot the best exercises that can really work up your body muscles and flex it in the right manner.

Sometimes, even after putting in hours and hours of exercising, you may fail to get the right results and this is when you will need a trainer who can look into the matters or you. If your way of carrying out the exercises is not up to the mark, it is not going to assist you and this is why you will need someone who is skilled and expert enough to handle the matters for you.

You can check out the fitness boot camp programs too. These boot camps are so programmed that your tensile strength of the body is going to improve a great deal too. When you are opting for a bootcamp, you should ideally look out the different ways by which you can improve your performance.

A bootcamp is going to cover a lot of different aspects and you should dig all these details thoroughly. When you have explored these points in advance, it will give you some of the key insight into the things you will learn and the ways by which you will be able to improve your performance.

With the right type of fitness bootcamp, you can bring about a change in your energy levels and train your body vigorously. When you are opting for such boot camps, you will be able to derive the right benefits.

You can always ask your personal trainer for the right kind of opinion regarding the best boot camps which you should participate in. You have to be sure that you are enrolling in such camps and you should take the lessons seriously. If you are unaware of the key aspects, put in the right kind of effort. With the finest insight in the best ways by which you can train your body, you will be able to improve the way you work.

When your body has been toned in the right manner, it is going to help you enjoy the best benefits of health. The perks of a healthy body are too many and with the best trainer to help you improve your fitness, you can have the perfect body and this is definitely going to improve the way you feel about yourself.

{ Comments are closed }

High Strength Period Training Verses Endurance Training

Which one is really better? Before we answer that concern, let's specify each kind of training. High Strength Period Training (HIIT) is any exercise that rotates in between periods of intense exercise and durations of less extreme activity or even rest.

On the other hand, stamina training is much more of a sustained effort expanded over a longer period of time. Both can provide an improvement in physical fitness.

High Strength Period Training

For example, a great HIIT workout could have been running as fast as you can for 1 minute then strolling along for a further 2 minutes. Keep up this three-minute routine for 15 minutes. In 15 minutes, this regular workout burns more calories than running on a treadmill for an hour! And that's a fact.

And it gets better; a 2011 study carried out by the American College of Sports Medicine discovered that only 2 weeks of HITT improves your aerobic capacity by as much as 6 to 8 weeks of stamina training.

In addition to enhancing your aerobic capacity, HITT also:
• burns more calories during your exercise than with stamina training
• keeps burning more calories approximately 1 Day after training
• Establishes a resting better heart rate
• does not need any devices
• maintains muscle and burns fat instead

Given that the principle of HIIT is maximum effort for a short period of time, followed by a recuperation period and that this cycle is then repeated over a set duration, you can do it anywhere.

The drawback of HIIT is that you should refrain from doing it over 2 to 3 times each week as most people need a day or two in between to completely recuperate.

Endurance Training

When it pertains to burning calories, you can get the very same benefit from stamina training as you do from HIIT – it just takes even more time to burn the same number of calories. For instance, a stamina version of the run / walk HIIT routine above would have to perform at a continuous speed for an hour or more; long and steady verses brief and extreme.

Because with endurance training you are regularly in the aerobic zone so your cumulative energy expenditure is higher through long cardio sessions than it is during 10 to 20 minute interval high intensity training sessions. Consequently, if burning fat and reducing weight are your immediate main fitness objectives, then stamina training is better than high intensity interval training. However, HIIT will certainly help you keep the weight off better than endurance training.

Along the fitness benefits over, due to an enhanced metabolism, stamina training likewise supply the following benefits:
• improves cardio wellness
• boosts joints
• boosts respiratory system efficiency
• boosts mental acuity
• advances endurance

If time is a scarce product in your lifestyle, stamina training might not be for you as it does require a big and frequent dedication of time, whereas HIIT requires a shorter and less frequent time dedication. Regardless, exercising under either venue is much better than remaining on the sofa consuming potato chips.

{ Comments are closed }

The Secrets to Maximize Your Cardio for Your Health!

Cardio training is often thought to be an effective method for weight management. However, often I hear from people, “I do so much cardio and I've been gaining weight not losing weight !!”

Confusing problem is not it ?! After all, you would think with the amount of cardio you do you would be spending a lot of calories causing you to lose weight.

What adds to this belief is that the more recent fad in fitness is the promotion of high intensity exercise, whether this be weight training or cardio vascular training.

I'm going to suggest you are doing it wrong! For a number of reasons that I will discuss. First and foremost it is important to understand as humans we are able to go for long periods of time being active without needing to stop, different then other mammals, as they need to stop to let off some heat from their body. We do that, in other ways, which allows us to continuously move.

In longer endeavors such as events that last for two hours or more, ninety-nine percent of effort comes from the aerobic system. Of our three energy systems – this one often sees to get short changed in terms of respect.

Quick overview of the energy systems:

  1. The first 5-10 seconds is powered by the ATP / CP system
  2. After that time the body starts to shift to a system that produces lactate (the buildup of which causes that burn the day after exercise)
  3. Finally, periods of 2 minutes and longer there is a shift to the aerobic system that allows us to sustain long effort.

Fat is the main ingredient in powering the aerobic system and is the reason the body is covered in it. This system is utilized regularly throughout the day, in fact right now as you read this to some degree you are. The stronger your aerobic system the more able you are to use fat for fuel instead of sugar (simple carbs).

When your aerobic system is weak, you require more of your energy supply to come from sugar (since this is the fuel of choice of the 2nd system mentioned above). But when you eat sugar there is an increase in insulin production, which leads to further breakdown of fat for energy. This then leads to you needing more sugar, which even further reduces your fat burning ability.

If you are one who has gained weight with the increase of cardio, you are most likely eating more to deal with the energy loss.

The side effects of being weak aerobically are:

  • Fatigue – mid day fatigue leading you to reach for more sugary type foods
  • Increased body fat – increase in carbohydrates in diet (sugary types) to deal with the energy your body needs
  • Inflammation – frequent musculoskeletal or nerve related injuries
  • Hormonal imbalance – seen as there is higher levels of cortisol, the stress hormone. This further signals the cravings for sugary foods and high levels of body fat.
  • Physical injuries – the body requires oxygen delivered to tissues, muscle, nerve, ligaments, tendons, etc. Oxygen is delivered through blood vessels. With age comes loss in the vascular system and the delivery of oxygen to the tissues that require it. Aerobic exercise improvements and in some cases helps build more blood vessels for easier oxygen transportation to the tissues that need it.

The last on this list is where I do a long of my preaching. Often with patients I ask them to implement this small aerobic training that I will be stating at the bottom, and it is enough to get them out of pain (even with some of the key dysfunctions leading to their injury not being addressed).

So how do you know if you are doing aerobic exercise? Simple. Follow the guidance of Dr. Maffetone. He has studied this for many years and has worked with many great athletes of our time. His guidelines on proper aerobic training is as follows:

1. Subtract your age from 180

2. Modify this number by selecting from among the following categories the on that best matches your fitness and health profile:

  • If you have or are recovering from a major illness (heart disease any operation or hospital stay, etc) or are on regular medication. Subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training. Subtract an additional 5.
  • If you have been training consistently (at least four times per week) for up to two years without any of the problems listed above. Keep the number 180 – age.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury. Add 5 .

My promise to you, very few people reading this will have been sick less then 2 over the last 12 months, and almost all reading this once strapping on a heart rate monitor will be surprised how slow you may need to go to maintain the heart rate range recommended.

My recommendation is stick to the formula. 30-40 minutes each training, for 3 to 4 times a week, and over 6 months not only will you notice a significant change in your body composition (that will last I might add, unlike weight lost on diets), but you will also notice you are sick less, injured less, have increased energy levels. Then you can go back to any high intensity training you may have been doing before and be shocked how much better you are.

I do this work with most of my patients and all my elite athletes.

{ Comments are closed }

Rowing: Great Cross-Training Exercise

What do you do when you want to work out but need a break from your usual cardio? Indoor rowing is an excellent alternative. If you're into power training, rowing is for you. This article covers the basics of starting to row.

Truly, the only indoor rowing machine worth using is the Concept 2 Rowing Ergometer (“erg” for short). Yes, other rowing machines exist, but no one who takes them seriously. The Concept 2 is the gold standard. The current models are the D and the E (slightly higher off the floor). The longest-standing model is the C, which was the one-and-only for many, many years. (I have one, love it, and would not trade it for a D for anything!)

If you have access to an erg and are new to rowing, learn correct technique from the start. It's easier to learn it the right way than to unlearn the mistakes that people commonly make when trying to row on their own. If an instructor at your gym really knows rowing, that's ideal because you'll get good instruction and correction. Years of teaching rowing have shown me that correction is essential.

If you do not have either an erg or personal instruction, visit the Concept 2 website. A 5-minute video teachers rowing technique step by step and repeats the steps clearly and slowly.

There's also an “erg finder”. Enter your location, the type of facility you want (eg, health & fitness club), and the distance you're willing to travel. You'll get a list of clubs with addresses and the number of available ergs there. You might want to call to verify the info. (When I looked for ergs in my town, the club I taught at for years was listed as having only 1 erg; that was wrong.

Once you've learned to row, you can take advantage of the Workout of the Day. You can choose short (30 minutes), medium (40-45 minutes), or long (60+ minutes). It's available on the website daily – or can even be delivered to your inbox.

A few points to keep in mind:
• Rowing is not an upper-body activity. It's a full-body activity that centers on leg power. Sliding seats were added to rowing shells in the 1870s to optimize the superior power of the lower body. The best advice I've heard on this came from a rowing coach who rowed on the US National team: “The arms are an afterthought.”

• Rowing has a definite learning curve. In the beginning, it may feel frustrating not to have sufficient power in your stroke to reach a high heart rate. That will change with practice. Believe me, rowing heart rates can go very high, typically higher than in cycling.

• Because of the learning curve, novices often use a higher damper setting than necessary. The damper opens the drum to let in more air, increasing the resistance. Skilled rowers, however, use a moderate setting and create effort by accelerating quickly at the start of the stroke (the catch).

• The most common mistake is bending the knees too soon after you finish the stroke. (This will make sense once you've watched the video or gotten some instruction.) It's almost instinctive and can be difficult to correct. One effective correction is to stop rowing and hold for 2 seconds after you've extended the arms before letting your knees bend. Repeat with each stroke for a few minutes.

• Rowing should NOT be done with a straight back. Curving the shoulders slightly forward will engage your core and protect your back. A straight back is more likely to be injured.

Holding an even and consistent pace can take time to learn. My coach always said that rowing buildings character: With every stroke, the computer tells you you're a failure [but, you have to keep going.

Working on pace feels like moving meditation. Skilled rowers doing sustained efforts even look relaxed and meditative.

So Here's to a character-building, meditative, yet exciting alternative to cycling or other cardio. I think you'll like it. You might even find yourself adding it to your training on a regular basis.

{ Comments are closed }

PEMF Cardiovascular Therapy

The stresses of our everyday life put a lot of wear and tear on our internal organs, including our hearts. Since heart disease is one of the leading causes of death, it makes sense for us to do all we can protect protect our cardiovascular health. Stress causes us to remain in a state of flight or fight and causes constant adrenaline to be pumped through our systems causing this wear and tear on our orgs. Pulsed electromagnetic field (PEMF) therapy can help reduce the damage done and keep us heart healthy by reducing the stress our bodies experience on a daily basis and energizing our cells to heal at faster rates.

PEMF therapy sends a series of low intensity electrical charges into the cells of the body. The magnetic field is used as a carrier to bring the electricity both safely into the body and quickly enough to penetrate the cell barrier. Once inside the cell, the electricity fuels the cell's metabolism. This enables them to activate rapid repairs as well as improve overall health by eliminating toxins and absorbing fresh nutrients.

This is done using a control box that transmits electrical frequencies to an applicator containing copper coils. This produces an electromagnetic field around the applicator. These frequencies work in a similar function to electroacupuncture. This FDA-approved, non invasive treatment stimulates the cells into providing a healing environment for the body. However, it is not a cure in itself. It certainly helps the body to better use its own natural healing system.

It has been shown to reverse the signs of aging of the cardiovascular system. In 1999, a clinical study was performed in Russia to determine the characteristics of the geroprotective action of magneto therapy in 66 elderly patients with combined cardiovascular pathology. These patients were suffering from hypertensive and ischemic heart disease. Patients received magneto systematic therapy which resulted in improved micro circulation, diastolic and pumping functions of the heart, myocardial reaction, and central thermodynamics reducing the biological age of the cardiovascular system.

Pulsed electromagnetic field therapy delivers much different results than the use of conventional treatments and painkillers. Traditional treatments alleviate the symptoms but over the long run make the condition worse due to suppression of the immune system depleting the body of essential nutrients over time. However, this does not occur with pulsed electromagnetic field therapy. The experienced results of pulsed electromagnetic field therapy will vary depending on PEMF dosage and the severity of the cardiovascular condition.

There are little to no negative side effects with pulsed electromagnetic therapy. A tingling sensation due to increased blood circulation has been reported. Some patients have reported nausea and headaches as a result of toxins being flushed from the bloodstream. Muscles can become sore as the cells are “physically exercised” with therapy. There have been no known deaths associated with pulsed electromagnetic field therapy. Individuals who are using a pacemaker or other similar electrical device or have had an organ transplant are not encouraged to seek PEMF therapy.

{ Comments are closed }