Exercise Intensity…It Matters!

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Seeking the Illusive Runner’s High? Want to lose fat and build muscle?
Then you need to try High Intensity Interval Training  or HIIT.

While it currently might be considered an exercise fad, High Intensity Interval Training (HIIT) has gained merit and momentum in gyms across the country. What is HIIT? It is an exercise format that uses timed intervals for periods of intense exercise together with timed periods of active rest intervals. Often using the principles of circuit training (5-8 different exercises performed in circuit, one after the other) HIIT workouts allow a tremendous about of higher-intensity work to be accomplished beyond what could be accomplished (at the same intensity) in a continuous workout. This translates into several key physiological benefits. First, caloric burn is increased during bouts of high intensity exercise. Second, high intensity bouts of exercise activate fast twitch muscle fibers better than steady state bouts of aerobic exercise. This is especially important to adults aged 40 years and older because as we age these fibers go dormant unless they are actively recruited on a regular basis. And lastly, HIIT does not require special or additional equipment to one’s current exercise routines. Any way you look at HIIT, it increases aerobic and strength fitness levels it a shorter amount of time than a traditional strength or aerobic exercise session.

Here are some safety tips from the American College of Sport’s Medicine when planning your HIIT program:

1. Always warm up before starting intervals and cool down afterward.
2. Be cognizant of your current physical fitness; start conservatively and
gradually progress the work interval intensity.
3. Keep the number of repetitions realistic and gradually build the number
over time.
4. Only modify one variable at a time (e.g., increase intensity or duration but
not both at the same time).
5. Set the recovery interval duration and intensity to allow your heart rate to
come down below 110 BPM.

Here’s an on-line link to 7 HIIT training programs:
http://www.womenshealthmag.com/fitness/hiit-workout

The Hard Work of Recovery – Part 2 – Believe

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A week ago I tackled this topic from the perspective that a period of rest is foundational to one’s physical recovery from the exertion of exercise training. After mulling about this idea for the last few days, some additional perspectives came through and I want to further discuss ‘recovery’ from the perspective of our belief system. When I thought about the word ‘recovery’ I realized that the term usually infers to some sort of trauma or breakdown (in the body or in the psyche); that something has been lost or taken away. And in fact, when we exercise hard, there occurs micro-traumas to muscle tissue. The repair or recovery process of these tissues can only occur when we allow those muscles to rest. This happens when we sleep at night or when we take an active ‘recovery’ day of exercise which does not engage the previously worked muscles with intensity and force. Either way, whether we sleep or move restfully, we allow our body to do the work of muscle repair. What makes recovery hard work? Our belief system! If we think (believe) that a period of rest is going to take something away from us (strength, stamina, athleticism) or that we will be diminished or reduced in body or spirit, then we find it very difficult to allow ourselves adequate recovery time. It is what we BELIEVE about rest and recovery that makes recovery hard work. Our beliefs are powerful; they have the ability to hinder our recovery and our peace of mind. If you can change your  beliefs about the value of your ‘recovery’ periods, then you can and should expect your periods of rest to rejuvenate you in body, mind and spirit.

It’ may look like I’m doing nothing, but at the cellular level I’m really quite busy. ~Roger Ramjet

 

No Gym Membership? No Worries!

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You can achieve your weight loss and fitness goals without the expense of a monthly gym membership. Your body on gravity provides ample resistance for you to burn calories and sculpt muscle in as little as 10 minutes at a time. Get out your timer and set it to a 30 second stop/start increment to complete the following 10 minute cardio/strength circuit!
4 – 30 Second sets to Warm Up – Jumping Jacks and/or Jump Rope
2 – 30 Second sets of Walking Lunges
1 – 30 Second sets of Mountain Climbers
1 – 30 Second sets of Push Ups
2 – 30 Second sets of Basic Squats
1 – 30 Second set of Front Plank
2 – 15 Second sets of Side Planks (2 sets each side)
1 – 30 Second set of Mountain Climbers
1 – 30 Second set of Push Ups
1 – 15 Second set of seated Russian twist
1 – 15 Second set of Reverse Crunches
2 Minute Cool Down
2 – 30 Second sets of Bird Dog
2 – 30 Second sets of Walking High Knees

Here is a link to 50 Bodyweight Exercises:
http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere

The Hard Work of Recovery

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After a lively day’s work, no one has to tell us at day’s end that we need to rest. But when we begin to grow stronger and fitter in our body because we’ve been adhering to a well planned exercise program, we sometimes forget that the most important part of our work out happens only when we rest. If in our zeal we don’t make adequate opportunities for recovery, then we will soon realize the negative effects of over training (i.e. moodiness, irritability, decrease in performance, lack of energy, tiredness, mild aches and pains, increased number of colds, etc.). If you’re noticing any of these symptoms then add some rest days to your exercise program. To make fitness gains, you must trust the process of each day’s work…and rest. Remember to pace yourself…take the long view on your health and fitness goals. Don’t be a jack rabbit because we know that ‘slow and steady’ wins the race.

There is power in small wins and slow gains. James Clear

 

Get Fit Quick

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If you only have a few minutes to exercise and you want to engage in a cardio and strength exercise at the same time…then grab a jump rope and hop to it! You’ll burn about 10 calories per minute, more or less, and activate your major joints (shoulders, wrists, knees and ankles) while incurring the benefits of strength, balance and coordination during your next jump rope session. Check out this Web-MD link for safety tips and technique: http://www.webmd.com/fitness-exercise/features/skipping-rope-doesnt-skip-workout

 

Got 10 Minutes?

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The research keeps coming in and it’s good news: several 10 minute bouts of purposeful movement (exercise) throughout the day can support and improve your health and fitness. According to Dr. Toni Yancey of UCLA, even 10 minutes of dancing, marching in place or other moderate exercise two or three times a day can add up to a big payoff for your heart and mind. Additionally, study leader Kyle Sevits, a researcher at Colorado State University in Fort Collins, conducted a research project which determined that just a few minutes of intense activity interspersed between less intense stretches of exercise actually helped study participants to burn excess calories all day long. So there you have it…no more excuses for time crunched folks…just get out there and DO IT and remember, the harder you work, the more calories you will burn per minute.