Posts tagged HIIT

Getting in shape in one minute

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In my last post I talked about using the Kaizen method to form good habits. I used some examples that were shockingly small.

But research has shown there is a way to pack 45 minutes of exercise into 1 minute. It sounds like a product that you would see on late night TV with 8 Minute Abs and something that makes Ramen Noodles cook EVEN faster.

Researchers compared a group of young men who were to perform moderate cardiovascular exercise versus a group of young men who would perform High Intensity Interval Training (HIIT). The wanted to see if there were changes in aerobic fitness, how well they could control blood sugar, and muscle function at the cell level.

The first group did a 2-minute warm-up, rode 45 minutes on a stationary bike, and then did a 3-minute cool down. The other group warmed up for 2 minutes, went as hard as they could for 20 seconds, went 2 minutes very slowly, and then repeated that sequence for a total of 3 sets in 10 minutes. Both groups exercised 3 days per week.

Both groups ended up with:

-20% increase in cardiovascular endurance

-improved insulin resistance

-great increases in cells that produce energy and oxygen in the muscles

Would you rather exercise for 27 hours or 6 hours (with only 36 minutes being hard) to get the same benefit? That’s a pretty easy choice for me.

 

But, there is always a but, HIIT is not easy! It is also not the only way I recommend you exercise. There are some days you are just not in the mood for intense exercise. Going for a long run, hike, swim, bike ride, etc… at a leisurely pace is still great for your body as well as your mind.

In my next post I will put up a HIIT workout similar to what we do in our boot camp classes.

The Cardio Fountain of Youth

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In a recent study published in Cell Metabolism researchers may have found the key to slowing down the aging process. It is not a pill, potion, or surgical procedure. The key is good old exercise.

 

In particular the key is High Intensity Interval Training (HIIT). The study reported that the subjects who were in the 65-80 years old group increased their mitochondrial capacity by 69% through HIIT biking. What this fancy talk means is that this type of exercise stopped the aging process at the cellular level.

 

Pretty cool stuff, but how does that effect you? If you go to our boot camp, you are already doing this type of training! If you are not, I wanted to give you a few tips to add HIIT into your training regimen.

 

Let’s go ahead and start with the bad news first. HIIT is hard. Always gotta add those disclaimers.

 

HIIT is simply alternating high intensity exercise with low intensity exercise or short rest breaks. Where you take it from there will vary based on personal preference and your fitness level.

 

In the study they used biking, but you can do walking, running, swimming, bodyweight exercises, kettlebells, weights, bands, and just about any exercise method you can think of. When you are first starting out, I would recommend short bursts of the high intensity part and longer rest breaks or low intensity portions.

 

A famous (and famously hard to do) training protocol is the Tabata method. This is 20 seconds of all out effort (think running as fast as you can) and resting for 10 seconds for a total of 8 rounds. It is pretty rough, but if you are pressed for time it is a great option.

 

That is just one way, but there are tons of ways to work this into your program. Give it a try and have a great weekend!

The Truth About Crunches

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Not this kind, but glad it caught your attention

Not this kind, but glad it caught your attention

Every now and then one of my clients will ask me why we don't do more "abs" in class. So I thought I would address that today.

Quick question for you.

How many crunches does it take to lose a pound of fat?

500? 2000?

What do you think?

It takes 250,000 crunches to burn 1 pound of fat (3,500 calories).

That is crazy! So if you started doing 685 crunches every day, this time next year you will have burned off that pesky pound of fat.

Not too efficient is it? But crunches are still a go to exercise for people trying to get six pack abs.

Instead of taking 15 minutes to do several hundred crunches, here are 3 ways you would make much better progress towards getting rid of belly fat.

1. Use that time to prep and cook some healthy meals.

You have to get rid of the fat surrounding your stomach to see progress. Proper nutrition will get you there the quickest.

2. Spend that time doing High Intensity Interval Training (HIIT).

Go hard for 30 seconds, then slow down for 30 seconds. Pick out 3 exercises and do 5 minutes of this pattern for all three exercises.

3. Do this workout

Set a timer for 15 minutes, every exercise is 15 repetitions, and you will do as many rounds as possible for the following exercises:

-Pushups

-Burpees

-Bodyweight squats

-Shoulder press right

-Shoulder press left

-Squat and row

-Pike pushups

-Mountain climbers

Or you can view the video we did for Healthy Huntsville last year

 

 

http://youtu.be/fprWXvhfOAk
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