Pre- and Post-workout Nutrition for High-Intensity Interval Training

 

High-intensity interval training (HIIT) has become hugely popular thanks to real results in shorter periods of time and extensive benefits. With busy schedules the norm, it’s no wonder so many clients and potential clients are now seeking out these kinds of workouts.

HIIT, which involves repeated sessions of relatively brief, intermittent exercise, usually performed at very high intensity, can be easily modified for various client needs and fitness levels. When combined with an expert nutrition program, personalized HIIT programs can elicit serious results and health benefits, including: 

Improve blood pressure and cardiovascular health
Improved insulin sensitivity
Improved body composition

Whether you’re adding HIIT to your own personal fitness program or ramping up client results and health benefits with this style of training, it’s important to understand the nutritional needs to support it from start to finish. While nutritional needs do vary by individual and training program, these nutrition plans and meal ideas for pre- and post-workout nutrition can help.
General Nutrition to Support a H.I.I.T. Program 

To get the most out of any fitness program, you should follow a healthy meal plan in general. Effective and well-rounded nutrition programs are based on a variety of healthful ingredients such as whole grains, fruits and vegetables, and lean proteins. The best nutrition plans provide adequate calories and macronutrients such as carbohydrates to fuel the body and provide energy stores for workouts. It’s important that these are expertly created programs that allow you to stay within your scope of practice and prevent clients adopting a restrictive diet that may inhibit their success. Adequate water is also a must to ensure complete hydration during workouts.
 

Pre-workout Nutrition for HIIT

Due to the intensity of these workouts, it’s vital to follow a healthy nutrition plan with adequate nutrition in the days and hours leading up to a workout. Plan on a moderate- to high-carbohydrate meal that also includes protein approximately three to four hours before the HIIT workout, and then another high-carbohydrate snack within an hour after the workout. Good options for a pre-workout meal include: 

Whole-wheat toast with peanut butter and banana
Non-fat Greek yogurt or cottage cheese with fruit
Dried fruit and almonds
Post-workout Nutrition for HIIT

The biggest nutritional concern post-workout is replacing energy stores (glycogen) and repairing muscles that have been broken down during the intense workout. Again, a combination of carbohydrates and protein has been shown to be most effective. Research shows that a 3:1 ratio of carbohydrates to protein within 30 minutes of completing a HIIT workout is best for replacing energy stores in preparation for the next high-intensity workout. 

 

Suggestions for post-workout nutrition are similar to pre-workout meals and include:
Whole-grain cereal with fruit and soy milk
Whole-wheat crackers with fruit and cheese
Hummus and pita bread

The best pre- and post-workout nutrition boosts energy and results—and motivation. 

Reference Gibala, M.J. (2007). High-intensity interval training: New insights. Gatorade Sports Science Institute Sports Science Exchange, 20, 2.

Cross Fit - How To Ace The Rowing Machine

Looking for the most comprehensive of workouts? CrossFit gyms offer the most intense and interesting of exercise options for your daily fitness needs. And for those of you have just been introduced to the amazing rowing machine, I can assure you that you are about to get an all round workout of your muscles in the most effective way possible.

There is a reason why rowing machines are extensively used and recommended across CrossFit gyms in the entire country. This amazingly versatile piece of fitness equipment offers many different options for a trainee to take advantage of, ways to use the machine to get an intense workout on targeted parts of your body. This machine is ideal for use by newbie's and experienced trainees alike. And depending upon your experience and manner of handling it, your CrossFit Box  trainer will select the best exercise format for you. Trust me when I say this- he/she will have many options up his sleeve as far as rowing machines are concerned.

 

Need help in mastering this beast of a fitness machine?
Here is a list of some of the many exercises that you can be expected to perform on a Rowing Machine. Know all about them and practice hard to impress your CrossFit gym trainer.

Steady Rowing
Steady Rowing is one of the easiest workouts possible with this machine, conveniently paced at around 18-24 strokes per minute. Although it isn't all that effective for fitness or weight loss, this type of a workout is good for beginners or as a warm-up before a more intensive routine. Your CrossFit gym routine will most probably begin from this exercise.

Interval Training
This is a more intensive type of exercise routine that you will be expected to follow with a rowing machine. It involves rowing for a set duration of time, generally around 2 minutes at a high pace of around 30 and then slowing it down for say 20 strokes for the same period. There have been many researches that suggest that alternating between high and low intensity workouts helps burn fat faster. It totally confirms with the Crossfit fitness philosophy!

High Intensity Workout
High Intensity rowing is something that will be introduced into your CrossFit gym routine in the later stages of your training. It involves rowing at a fast pace, around 30 strokes per minute or more, at a steady pace for a long duration of time. There is no alternating between fast and slow pace. This type of a workout is quite strenuous and should be attempted only when you have achieved a good level of fitness already.

Pyramid Training
This is for the elite users of the rowing machine who have achieved the level of fitness they wished to attain and now want to maintain it. It includes training for progressively shorter periods at a fast pace, like rowing for 4 minutes at 22 strokes per minute, 3 minutes at 24, 2 at 26 and 1 at 28. You can then reverse the routine to get build up the activity again.

Source Megan Ryan  NYC Crossfit

10 Steps on Improving Your Metabolism

Get 10 tips on how you can increase your metabolism, naturally. You'll be surprised at how little things can affect your metabolism in a big way.

Are you sluggish and low on energy?

Do you feel like you work and work toward your weight loss goal and never seem to make any dramatic improvement?

You could be suffering from a slow metabolism. Even though you may have a slow metabolism, it does not have to destroy your weight loss efforts. You can dramatically improve your metabolism, and boost your energy levels without taking supplements.

Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process, by which energy is extracted from food, and the net result is how fast or slowly the body burns those calories.

A few steps you can take to improve your metabolism naturally are:

Drink Water – Water is great to drink and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and flush out sodium, toxins, and fat. Drinking water before meals will fill your stomach so you feel full and prevent overeating. Avoid excess colas, coffee, teas, and sugary juices. Caffeine will dehydrate you, and the sugar will do more damage than good in the long-run.
  

 Eat Every Three Hours – Eat a small balanced meal every three hours, including snacks. Meals and snacks should be balanced, meaning they should contain a complete protein, carbohydrates, as well as natural fat. Failure to eat consistently can lead to a slower metabolism and fat storage. Also, skipping meals slows down your metabolism. To ignite fat loss you need to be consuming the right foods in a balanced manner throughout the day.

Don't Skip Breakfast – Breakfast is the most important meal of the day because it gets your metabolism running in high gear. You wouldn't drive your car to work on an empty tank, and you shouldn't start your day without adequate nourishment. Your first meal sets your metabolism for the day and keeps it going, as long as you eat every three hours. If you get up early and eat a late breakfast, you miss out on several hours of burning calories.

Don't Fear Fat – Fat has developed a bad reputation. Many people think fat makes you fat. This is false. The type of fat and how much fat you eat impacts your body fat composition. Fat is needed by the body. Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil, avocados, various nuts, flax, and natural peanut butter to receive your necessary fats.

Omit Trans Fat – Trans fat is the bad fat, the cause of weight gain, low energy, depression, cancer, and heart disease. You will never get the body you desire by eating "healthy" fast food, frozen dinners, and other processed choices. If it's man-made, it's not the best choice, and will halt fat loss endeavors. Eat the foods Mother Nature has provided to meet your fat loss goals.

Be Active Daily – Stay active at least six days a week. Take the stairs when possible or park further out to get that little bit of extra movement to keep the heart and lungs working optimally. The more movement you get daily, the better you will feel overall.

Do Cardiovascular Exercise – Cardio exercise is necessary for heart and lung health. It also burns calories. Doing cardio first thing in the morning on an empty stomach can tap into fat stores, and keep your body burning calories at a high rate for about an hour after cardio is finished. If you fail to eat adequately daily, first morning cardio on an empty stomach can work against you. Doing morning cardio on very low calorie diet can burn muscle. Another good time to incorporate cardio is in the evening after your last meal. This allows you to burn calories so you are not sleeping on them. You do not have to implement a morning and evening session, choose one or the other or cycle between the two to prevent staleness and boredom.

HIIT It – Blend some High Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock. The body is programmed for adaptation. Therefore, doing the same cardio format day in and day out can become stale really fast. Take one or two days a week and implement some HIIT to give the body an added shock.

 

HIIT is basically alternating low intensity and moderate to high intensity cardio training.  For example, a 20 minute HIIT session would look similar to this:

Minute 1 and 2 – Low Intensity (Walking) Minute 3 and 4 – High Intensity (Light jogging or running) Minute 5 and 6 – Low Intensity Minute 7 and 8 – High Intensity and so on…

 

Weight Train – Resistance training builds muscle, which is metabolically active tissue. The more muscle you acquire, the faster your metabolism will be.  Adding more lean muscle tissue to your body will put curves in the right places and allow you to eat more calories a day.

Listen to Your Body – Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don't train if you are ill, still sore from the previous workout, or just simply too tired. Training in such a state can cause more problems than it solves.

If any of the above fails to prove results in 4 to 6 weeks, there could be an underlying problem, such as a food allergy, sluggish thyroid, hormonal imbalance, toxins, parasites, etc. If so, I recommend searching for a natural healer in your area to determine the cause. and work from there. For the most part, proper diet, detoxifying, and herbs can correct any ailments.

Damian@FitnHealthy

Circuit Training Explained

Combining several exercises in to a single, high energy, workout can lead to great results for anyone looking for a quick, intense, method of building muscle and losing weight. When you combine targeted exercises for women in short intense, limited break workouts, you are circuit training!

What is it?

In Circuit training you perform a series of exercises with a very short rest period between exercises. The point is to not allow enough time between sets for complete recovery.

Why Circuit Training?

- increased work capacity 

- increase in cardio fitness 

- increase in endurance

- mental toughness 

- positive changes in body shape and composition

Why does it work?

Circuit training falls under the metabolic training category of exercises. Metabolic training refers to the amount of work done over time. For example, Cardio training is just one type of metabolic training. In contrast, strength exercises such as maximum strength and maximum speed training are not considered metabolic types of training. Generally speaking, metabolic training and max intensity training are not compatible with each other. This is why circuit training does not make you faster or stronger.

However, it can accomplish these two things:

1. It helps release growth hormones. It is hypothesized that growth hormone release allows for rapid fat loss with limited muscle atrophy. This is why circuit training can be effective at helping you burn fat while maintaining your muscle size.

2. It also leads to an increased buildup of lactic acid. The accumulation of lactic acid is not a pleasant feeling and even makes some athletes feel nauseous. We've all seen the people in the gym, or even doing physical work, that push so hard they become physically sick.

The benefit is that your body learns to deal with and compensate for the acidosis and this leads to increased strength endurance. In simple terms, this allows you to perform at maximum exertion for longer periods of time.

 When is it most effective?

Circuit training works best:

- in the pre-season to increase work capacity 

- in the off season to maintain work capacity, 

- if you are out of shape and want to improve your overall fitness

Building a Circuit Training Routine

Circuit training combines a group of strength training exercises with limited recovery time between each exercise. In many exercise routines up to 2 minutes is allowed, in circuit training it can be as little as 30 seconds. Barely enough time to move to the next exercise. The primary goal of a circuit training workout is to build up lactic acid and trigger the release growth hormones in your body. Done properly, you should see an increase in capacity and endurance but not an increase in either strength or speed.

When you design a training circuit, choose exercises that work large muscle groups such as back or legs and that do not require much coordination or skill. This is because your form will be a challenge to maintain as you become more fatigued. If you feel nauseous, stop. The goal is not to make yourself become sick. When you have completely rested, on your next workout, increase you amount of time you rest between exercises until you can complete your circuit. Once you can complete the entire circuit you can begin to reduce the rest intervals.

Circuit Training VS Weight Lifting:

The Benefits of Circuit Training

One of the least appreciated advantages circuit training has over weightlifting is simply time management. When you less than an hour to get in a good workout, a well thought out and designed circuit or two can be done very quickly and still provide you with huge health benefits.

Additionally, since there is so little rest time between exercises your heart rate stays elevated and you continue to burn calories long after your workout is over and you have moved on to other parts of your day.

This is on top of being able to lose weight while improving your strength endurance and maintaining your overall strength and muscle size.

The Benefits of Weightlifting

Weightlifting builds strength and size. Done through high reps and sets with low weight exercises, you build your overall strength. Done through low reps and sets with higher weight exercises, you build your overall size and mass. Weightlifting also increases bone density and strength, creates greater energy and higher metabolic function, better balance and often you perform better at sports.

The exercises you put together into a training circuit can create an effective workout routine for any woman looking for results that deliver and a body that you dream of. Hard work and staying on the program is also a huge factor when trying to achieve the desired results, but a solid, well put together workout routine is paramount.

Source Flavia Del Monte | GO 

Guide To Perform HIIT Workouts

High Intensity Interval Training, otherwise known as HIIT, is a category of cardio exercise that is primarily worked out to melt the excess fat as well as calories off from your body. However, HIIT exercises are not just worked out to burn calories and lose weight. They are also considered beneficial to improve aerobic and anaerobic endurance, strength building, and enhance BMR (Basal Metabolic Rate).

In fact, HIIT training programs are regarded as effective for anyone who wants to lose their weight by burning off unwanted calories and increase the metabolic rate. Further, this type of exercise is also indispensable for athletes who want to participate in sport activities whose intensity differs persistently, such as basketball, soccer, boxing, and wrestling. But HIIT workouts could give you the expected results only if it performed in a proper way. Discussed below are some important tips that help for the appropriate performance of HIIT workouts.

Since HIIT is not recommended for beginners and people with heart diseases, it is important to consult with a registered medical practitioner and make sure that you are fit to perform HIIT workouts. 

For best results, it would be even better if you can seek the assistance of a professional physical trainer to help you choose and devise the most effective HIIT workout regimen. Further, when you begin the HIIT program, make sure that you do not overstrain or injure yourself, as these workouts are intensely demanding. Hence, prior to starting any HIIT fitness program, it is important to check that you will be able to work-out for at least 30 minutes without any problem or strain.

Once when you begin the HIIT exercises, it is vital to warm up as well as cool down for at least five minutes, after every HIIT workout session. This, in turn, will minimize the chances of injuries. Further, to help for speedy burning of fats, ensure that you workout as hard as you can in between the HIIT routine intervals. The success of a good HIIT routine depends on proper timing. As such, curtail your work intervals or elongate the recovery intervals on the basis of your heart rate during recovery intervals. Above all, if you feel any kind of difficulties in the form of pain or breathing problems, it is advisable to stop the exercise and calm down instantly.

Using TENS to Relieve Pain: What is TENS and How Does it Work?

TENS is a contemporary, non-pharmaceutical pain relief treatment. The word "TENS" is actually an acronym for Transcutaneous Electrical Nerve Stimulator.

TENS is a contemporary, non-pharmaceutical pain relief treatment. The word "TENS" is actually an acronym for Transcutaneous Electrical Nerve Stimulator.

Its full name can be a little bit misleading, since many people associate "electrical" with shock and shock therapy. In reality, transcutaneous electrical nerve stimulator treatment, which is delivered through the use of a TENS unit, delivers a mild pulsing sensation, not shock.

TENS units are devices which deliver low levels of electrical currents topically (through the skin.) The device creates a series of pulsing sensations. The frequency and intensity of the pulses are controlled through knobs and/or buttons. The electrical pulses are delivered from the device to the skin through the use of electrodes. These electrodes are connected by wire to the TENS unit and applied to the skin, directly over the place where the pain relief is needed.

Depending on the nature of the injury or illness, doctors and therapists may start patients on a very low frequency and intensity of pulses. They may gradually increase that level if the patient is comfortable and the condition warrants it. Some units can actually be controlled by the patient, who can adjust the level him/herself to a level that is comfortable and provides the most benefit.

The length of the treatment itself often depends on the nature of the injury/illness. A typical course of treatment for acute pain (i.e. post-op pain or accident injury) lasts for 6-8 weeks, with two to three sessions per week. Individual sessions may last for ten to twenty minutes, and may be adjusted depending on the effectiveness of the treatment and the progress of healing. TENS pain relief treatment for chronic pain (i.e. MS, arthritis) may be delivered on an ongoing and as-needed basis.

This therapy may be prescribed to alleviate pain from a range of illnesses or injuries. TENS therapy may be prescribed for treatment of both chronic (pain that is recurrent, such as pain from osteoarthritis) and acute pain (pain that is the result of an injury that hasn't healed completely.) It has been used to treat tissue and muscle damage (i.e. from a car accident or sports injury), pain resulting from surgery, strains (i.e. neck, back), tendonitis, arthritis and more.

There is conflicting information on the effectiveness of TENS pain relief treatment. Research has only been conducted on a few specific types of pain, and in most of these cases has been shown to be moderately to highly effective. Effectiveness usually depends upon the nature of the illness/injury, and the overall health and fitness of the individual patient.

TENS therapy has become a fairly routine form of treatment for pain and rehabilitation after an accident or operation. A majority of patients who receive TENS therapy report at least a small level of pain relief. Many find the treatment very effective, and most physical therapists agree that it may significantly shorten the duration of healing. It is also an excellent alternative to drug treatments, especially when used on a regular basis during recovery.

TENS units are found in two basic types. They may be found in the form of a home device, which patients can use in their own homes as needed (or prescribed) rather than requiring a doctor's or therapist's visit. These units typically deliver lower levels of electricity and pre-programmed programs of treatment.

The other type of TENS unit is more complex. It usually has the potential to deliver higher electricity levels than home units, and therefore must be administered under the supervision of a doctor or therapist.

Damian@FitnHealthy

How You Can Get Your Body In Its Best Shape Ever With HIIT Fitness

HIIT Fitness is a growing fitness trend in the US. Hit Fitness, or High Intensity Training Fitness, is a fitness system built around a unique combination of science and sport.

HIIT Fitness in the Spokane Valley, WA area is a growing trend

Hit Fitness , or High Intensity Training, is a fitness system built around a unique combination of science and sport.

Hit Fitness is definably an "alternative" way to personal fitness, but it is a method that is worthy of a look.

What Will I Really Be Doing In HIIT Fitness?

Hit Fitness combines a unique combination of typical fitness along with sporting elements, such as the practice of Fencing or Kenpo.

Some of the activities that are included in HIIT Fitness include:

*Circuts

*GRIT

*Personal Fitness

*Other Sporting Activities

The types of activities that you participate in depends on the type of HIIT Fitness Spokane program that you join.

Different instructors of the HIIT Fitness way have different methods. Regardless of the methods that your fitness coach uses to teach you Hit Fitness, you will experience a unique exercise technique that will benefit your body more than a traditional fitness plan can accomplish.

HIIT Fitness Sporting Events

Participating in sporting events in the Hit Fitness program is a big part of your training. Not only will these sporting events help you to achieve your fitness goals at a faster pace, but several of the sports can be used later in life, even after you complete your fitness goals.

Sounds Fun. What Does Hit Fitness Spokane Concentrate On? Well, the HIIT Fitness program is quite the unusual exercise system. The HIIT Fitness program focuses on the following aspects of the fitness world:

Anaerobic Threshold Balance Body Composition Strength VO2 Max (maximal oxygen consumption)

Hit Fitness Anaerobic Threshold

A basic definition of the Hit Fitness Anaerobic Threshold is that it occurs when muscles "burn" glucose without the use of Oxygen. Anaerobic Threshold is ideal for those who need that short extra burst in their life. On the flip side, Anaerobic Threshold would not be ideal for a distance runner.

Hit Fitness Balance

Another important part of the Hit Fitness way is the aspect of balance. A majority of people who participate in the Hit Fitness exercise plan are athletes. These people require a great amount of agility and balance to succeed at what they do best. By having great balance, you can even increase the efficiency of your Spokane workout.

Hit Fitness Body Composition

Hit Fitness Body Composition is a way of describing the percentage of bone, fat, and muscle in your body. The Hit Fitness Spokane system puts a lot of attention on the aspect of body composition, as it is vital to balance the mass percentages of bone, fat, and muscle in ones body.

Hit Fitness Strength

Hit Fitness works with your overall body strength. Since the Spokane Hit Fitness way of exercise revolves around sporting activities, it is important to have strength as it will give you the opportunity to push your body to the next level.

Hit Fitness VO2 Max

What is VO2 Max? Basically, VO2 Max is another meaning for the maximal amount of oxygen consumption. It plays a very important role in Hit Fitness as your VO2 Max directly determines how physically fit you are. Each person has a different VO2 Max.

Damian@FitnHealthy

Over-training and Weakened Immune Systems

Over-training can cause physical and mental illness because of  excessive intensity of training and not having sufficient time to rest and recover. Intense or prolonged exercise may cause large increases in cortisol levels and a decrease in the production of “T-cells,” a group of white blood cells that play a key role in the immune system. A lot of people are including exercise programs in their daily lives to gain muscle mass and reduce fat. 

Many however, make the mistake of training for extended hours to achieve their goals. 

Too much training may not give the results that these people are looking for. This practice may lead to fatigue and over-training. Over-training can cause physical and mental illness because of excessive intensity of training and not having sufficient time to rest and recover. This incident is common in weight-lifters, runners, and other athletes.

 

 Studies show that about 10-20% of athletes over-train. Athletes—professional or amateur carry a higher risk of getting sick. Over the past years, doctors caring for athletes have reported a rise of respiratory infections because of over-training. Health experts say that as individuals increase their total training load, the risk of illness also rises. This phenomenon can be attributed to the rise cortisol in the body. Cortisol is a vital hormone that is often referred to as the “stress hormone”. Intense or prolonged exercise may cause large increases in cortisol levels and a decrease in the production of “T-cells,” a group of white blood cells that play a key role in the immune system.

 

The mental stress that are encountered by athletes may also impair the body's immune function. Expectations of  coaches, family members, and other people can contribute to a drop in performance and the increase of acquiring infections. Injuries, the actual stress of competition may all aggravate psychological stress. Diminished immune systems encountered by athletes are resembles those that are experienced by people who undergo hypertension and sleep deprivation. In recent studies, highly stressed individuals had high incidences of respiratory ailments over a period of six months compared to unstressed individuals. Aside impaired immune system, men who over-train may also also experience a temporary reduction in sperm count and quality. This happens because the body literally kills itself during training and needs time to recuperate to build muscles and improve the body. Too much or too intense physical activity may reduce the level of hormones in the bloodstream and therefore affect sperm production. Sperm quality and production may return to normal after three days. 

Health specialists add that drinking a cup of coffee a couple of hours after training may help improve sperm quality and quantity because of the anti-oxidants it contain. People who over-train may also experience the following:

.lack of energy
.insomnia
.headaches
.dehydration
.depression
.decreased appetite
.increased risk of injury
.respiratory infection
.muscle pains
.high blood pressure

Individuals who decide to make adjustments on their exercise routines are encouraged to consult doctors and other health professionals for workout advice. This is important because a lot of individuals tend to workout too much, improperly, and use the inappropriate equipments. Health professionals may device an appropriate workout program to complement one's health needs. Understanding proper workout and including a healthy diet in one's lifestyle may lead to improved health and overall well-being.

Damian @ufitnhealthy.com

Guide To Perform HIIT Workouts

High Intensity Interval Training, otherwise known as HIIT, is a category of cardio exercise that is primarily worked out to melt the excess fat as well as calories off from your body. However, HIIT exercises are not just worked out to burn calories and lose weight. They are also considered beneficial to improve aerobic and anaerobic endurance, strength building, and enhance BMR (Basal Metabolic Rate). In fact, HIIT training programs are regarded as effective for anyone who wants to lose their weight by burning off unwanted calories and increase the metabolic rate. Further, this type of exercise is also indispensable for athletes who want to participate in sport activities whose intensity differs persistently, such as basketball, soccer, boxing, and wrestling. But HIIT workouts could give you the expected results only if it performed in a proper way. Discussed below are some important tips that help for the appropriate performance of HIIT workouts.

 Since HIIT is not recommended for beginners and people with heart diseases, it is important to consult with a registered medical practitioner and make sure that you are fit to perform HIIT workouts. For best results, it would be even better if you can seek the assistance of a professional physical trainer to help you choose and devise the most effective HIIT workout regimen. Further, when you begin the HIIT program, make sure that you do not overstrain or injure yourself, as these workouts are intensely demanding. Hence, prior to starting any HIIT fitness program, it is important to check that you will be able to work-out for at least 30 minutes without any problem or strain.

Once when you begin the HIIT exercises, it is vital to warm up as well as cool down for at least five minutes, after every HIIT workout session. This, in turn, will minimize the chances of injuries. Further, to help for speedy burning of fats, ensure that you workout as hard as you can in between the HIIT routine intervals. The success of a good HIIT routine depends on proper timing. As such, curtail your work intervals or elongate the recovery intervals on the basis of your heart rate during recovery intervals. Above all, if you feel any kind of difficulties in the form of pain or breathing problems, it is advisable to stop the exercise and calm down instantly.

Source :Sandra Freely

10 Popular Fitness Terms Defined

Every subculture has its own terminology for describing its way of life. The health and fitness subculture is no different. A few years ago, complaining about the HIIT in your WOD at your local box would have only made sense to extreme fitness enthusiasts. Thanks to the explosive popularity of CrossFit and other high-intensity training programs, we now know that HIIT refers to high-intensity interval training and WOD is an acronym for the unique Workout of the Day offered at CrossFit training facilities (commonly called a ‘box’). 

Whether you’re new to the fitness scene or have been working out in health clubs for years, you’ve probably heard certain terms thrown around, maybe even used a few yourself without really knowing exactly what they mean. Here are 10 commonly used fitness terms along with a brief explanation of the science behind each one.

Burning 

When it comes to exercise, burning is often used to refer to the feeling of when muscles experience an accumulation of metabolic waste, which creates fatigue. Acidosis is a change in blood acidity—specifically, elevated levels of lactic acid and hydrogen ions—that is often the result of moderate- to high-intensity exercise. A burning sensation in a muscle is an indication of acidosis. It’s also a sign that it is time for a recovery period to allow the body to remove metabolic waste from the working muscles and replenish the nutrients required to continue performing muscle contractions. 

Cardio 

Cardio is short for cardiorespiratory or cardiovascular exercise and refers to exercise that elevates the heart rate to pump oxygen and nutrient-carrying blood to the working muscles. Most often used for exercise performed on equipment like treadmills, elliptical runners or stationary bikes, it is important to know that ANY exercise that elevates the heart rate can provide cardiorespiratory benefits. Circuit training with free-weights or performing an AMRAP (as many rounds of a particular circuit as possible in a given amount of time) can be considered cardiorespiratory exercise. 

Core Training  

This has become one of the most popular and overused fitness terms of the past several years. It seems as if almost any fitness class, workout program or equipment will provide “core training” benefits. The “core” most often refers to the muscles that make up the mid-section of the body, including the ever-elusive six-pack. However, it is much more effective to think of the body’s core as the center of gravity and not an actual group of muscles. When we look at how the body functions during upright movement patterns such as walking, lifting an object off of the ground or moving an object from one place to another, we have to consider the fact that any muscle that attaches to the spine, rib cage or pelvis influences movement around the body’s center of gravity. 

High-intensity Interval Training (HIIT)

.. This term makes the list because it is often used to refer to exercise performed at maximal intensity. However, it’s important to remember that intensity can be subjective—what may be low intensity for some may be high intensity for others.

For individuals with a history of being sedentary or who have been dealing with chronic medical conditions that limit their ability to exercise, simply walking continuously for a few minutes at a time could be considered “high intensity.” 

Metabolic Conditioning 

Similar to HIIT, metabolic conditioning is often used to refer to high-intensity exercise performed to the point of being out of breath or experiencing muscle soreness. Here is why this overused term ought to be retired from the lexicon: Metabolism is the chemical process by which a biological organism produces energy for muscular contraction. That means that any exercise requiring a muscle contraction (which in itself requires energy) is a form of metabolic conditioning. Standing from your chair after reading this post requires your metabolism to fuel your muscles. Therefore, it is more appropriate to describe the level of effort required to perform the planned activity, such as low-intensity, moderate-intensity, high-intensity or maximal intensity. 

Mind-body 

This term is commonly used to describe a general mode of exercise such as yoga or Pilates, because they are traditionally performed with bodyweight (with the exception of Pilates programs involving equipment such as a reformer or barrel) and require concentration to execute challenging movement sequences. However, any purposeful movement, whether it’s a biceps curl or downward facing dog, requires conscious effort. Therefore, almost any physical activity that involves learning and executing movement patterns, no matter how basic, requires cognitive focus and should technically be classified as mind-body.   

Muscle Confusion 

A popular consumer-oriented fitness program claims to be based on the science of “muscle confusion.” This is simply a marketing term created to describe the physiological effect of periodization, which is a method of organizing exercise programs based on alternating periods of intensity. The concept of periodization was developed by Soviet Union sport scientists who recognized that periods of high-intensity exercise (high stress) should be followed by a period of low-intensity exercise (low stress) to let the body to fully recover from the workouts and allow the time for the physiological adaptations to occur. 

Plyometrics 

Many programs or fitness classes refer to using plyos, which is short for plyometrics. Looking at the etiology of the word, ‘plyo’ (from pleio) is a pre-fix for “more” and metric refers to length; therefore, plyometric means “more length.” This describes the physiological affect of the involved muscles during jump training (the most common application for the lower body) or explosive movements such as medicine ball throws (often used for upper-body plyometric training).  

Plyometric training was developed by Soviet sport scientists who originally referred to it as “shock training” because of the high forces experienced by the involved tissue. That’s why it’s important to perform only a few repetitions at a time to achieve the highest level of force output possible. Any program requiring participants to perform more than five or six rapid movements (i.e., jumps or explosive lifts) in a row can significantly increase the risk of injury by placing too much force on the involved tissue. 

Tabata  

A number of exercise programs and classes are called Tabata, which is an actual person. Twenty years ago, Dr. Izumi Tabata, an exercise scientist from Japan, and his colleagues conducted research on ways to improve aerobic capacity using short intervals of extremely high-intensity exercise. They found that exercising at 170% of aerobic capacity on cycle ergometers for a work interval of 20 seconds followed by a brief recovery interval of only 10 seconds, repeated to exhaustion, was extremely effective at boosting aerobic capacity. Since publishing the study in 1997, Dr. Tabata’s name has been used to refer to a protocol of high-intensity interval training featuring 20-second work intervals followed by 10-second recovery intervals for eight cycles (a total of four minutes).  

Toning 

If you ask most people what their general fitness goals, the answer often is to “tone up and get in shape.” We have come to accept the term “tone” to mean muscular definition, or the appearance of a well-defined muscle. The term is actually short for tonus, which is the technical term used to describe a state of contraction in a normally functioning muscle. Using a muscle repeatedly during a strength training exercise will leave that muscle in a state of semi-contraction, creating the defined appearance we have come to expect as the result of exercise

Source : By Pete McCall, MS

 

Interval Training: Stop with the Tabatas and do some Gibalas!

   Sprinting would obviously have been a necessary requirement for Paleolithic hunter-gatherers, both for the procurement of food and to avoid becoming food! Those who want to argue against that statement with the “persistence hunting” position, I will address that in a future post. Regardless, let’s fast forward to modern day and address a topic pertinent to my initial statement. To say that “Tabatas” have become an extremely popular interval training protocol in the fitness industry would be an understatement. When I wrote a position paper¹ back in 2008 on the benefits of sprint interval training, the research conducted by Izumi Tabata et al. was obviously referenced as it added to the body of evidence that supports the benefits of high-intensity intermittent (interval) training (HIIT). However, the interpretation of this protocol in the fitness industry has often been misunderstood, and even when done correctly, I would argue that, for most individuals, it is not the most effective approach to interval training. After all, the protocol tested was simply one that was first introduced by a head coach of the Japanese National Speed Skating Team, Kouichi Irisawa; a protocol one would assume worked well for certain athletes based upon the duration of their events. Further, most good coaches use training methods that are often experimentations that change with time, as more successful protocols take shape. Along these same lines, I believe most people could improve their investment of time by not using the Tabata protocol for their interval training; but rather, use a different approach.

For the uninformed, in 1996, Tabata et al. published the findings of a study comparing moderate-intensity endurance training (MIET – 70% VO₂ max for 60 minutes, 5 days per week) with HIIT (170% VO₂ max for 20 seconds x 7-8 with 10 seconds recovery, 5 days per week) on a cycle ergometer.² The study found that HIIT improved maximal oxygen uptake slightly more than MIET; but, also improved the anaerobic capacity by 28% while the MIET had no effect on the anaerobic capacity. So, essentially, a “two for one” in terms of improving metabolic capacities for the HIIT protocol.

While the results of the study were important for the comparison of MIET to HIIT, other interval training protocols have demonstrated similar and; in some cases, even greater benefits with a decreased investment of time.^{3, 4, 5, 6} These latter studies support what I have witnessed clinically over nearly 20 years, which is, that intensity, not duration, is the key ingredient for beneficial physiological change. The intensity of the HIIT protocol examined in the Tabata study was 170% VO₂ max, which, while correctly being labeled supramaximal (above 100% VO₂ max) and certainly “high-intensity,” is nowhere near a maximal sprint effort given that humans are capable of intensities around 250%. The power output sustained for a maximal effort for the duration of the exercise time of the Tabata HIIT protocol (140 seconds to 160 seconds), is very different to the power output sustained for a maximal effort for an “all-out” sprint lasting, say, 30 seconds. If 170% VO₂ max was all one had to escape a predator in primitive times (or today for that matter), it is pretty much a guarantee that you are going to be out of the gene pool in short order! 100% VO₂ max represents the power output attained when one reaches maximal oxygen consumption during a graded exercise stress test. Any human starting out at that equivalent intensity would not find it anywhere near a maximal effort for a short “all-out” sprint.

When sprinting “all-out,” most individuals are going to start slowing down within seconds; but, could probably still hold a decent percentage of their maximum power output for anywhere between 20-60 seconds, depending on their level of conditioning, and, in particular, their ability to handle the lactic acid production associated with supramaximal exercise. Considering the short duration of supramaximal activity, it generates a relatively large volume of excess post-exercise oxygen consumption (EPOC), partly due to the lactic acid production. Research has shown a significantly larger EPOC is generated for a 45 second “all-out” sprint compared to a 30 second “all-out” sprint, and a significantly larger EPOC is generated for a 60 second “all-out” sprint compared to a 45 second “all-out” sprint.⁷ However, a 90-second “all-out” sprint did not generate a larger EPOC than a 60 second “all-out” sprint. The reason for this is that lactic acid production typically reaches its peak at around 60 seconds of supramaximal exercise, which, in turn, inhibits muscular contraction and thereby decreases the production of further large quantities of lactic acid.  Anyone can easily experience this for him or herself. There simply is not a human on the planet that can maintain close to maximal power output without a precipitous drop-off at around 60 seconds. If you find otherwise, immediately contact your country’s Olympic Committee as I can assure you that you will be in high demand! So, 60 seconds is essentially a maximal and optimal duration to engage in supramaximal activity. Perhaps selective pressure with respect to our ancestral survival played a part in this physiological reality.

Now, back to the Tabata protocol. There are two ways in which individuals in the fitness community are misinterpreting this methodology. First, and perhaps somewhat ridiculously, are those individuals and classes that label their work-outs as “Tabatas” because they simply exercise for 20 seconds (at relatively low intensities), rest for 10 seconds, and then repeat the same for seven to eight intervals, and then, in some cases, even repeat again for an hour long workout. Anyone engaging in this approach is as far away from supramaximal interval training as one can get. The second misinterpretation comes from those that are completing the seven to eight 20 second intervals as “all-out” efforts.  With this approach, based upon the previous discussion about 60 seconds being an maximal duration for “all-out” exercise, any intervals past the first three 20 second sprints are essentially a waste of time. The only way someone can complete seven to eight 20-second intervals with only a 10-second recovery is to back down from an “all-out” sprint, to an intensity similar to that tested in the Tabata study. Doing this certainly has its merits for athletic endeavors that last for 140 seconds to 160 seconds; however, for the average individual and most athletes, I would argue that the protocol researched by the group headed by Martin Gibala from the Department of Kinesiology at McMaster University in Hamilton, Ontario, Canada, is a much more effective approach to interval training.

This protocol, as first described by Burgomaster et al.,³ involves completing “all-out” 30-second sprints (also on a cycle ergometer) with a 4 minute recovery between exercise bouts. The number of sprints increased from 4 during the first two sessions, to 5 in the third and fourth sessions, and 6 in the last two sessions. The total time commitment was 17–26 minutes per session, involving only 2–3 minutes of sprint exercise. Exercise sessions were completed every two to three days such that 16 minutes of exercise was completed in a two-week time period.  The results of this protocol showed a doubling of the participants’ endurance capacity! So these benefits occurred over a two-week period using just 16 minutes of sprinting. Further studies using this same protocol have been shown to substantially improve insulin action in young sedentary subjects, a much-needed outcome in this world full of metabolic syndrome.⁴ This demonstrates that quality not quantity causes physiological change for the better and, in many cases, the Tabata protocol in the fitness industry has become a methodology that has moved away from quality toward quantity. Further research has now shown that intense bouts as short as 6-20 seconds can have a tremendous benefit on physiological health, emphasizing, again, that intensity, not duration, is the key element to beneficial change.^5,6 I have also found clinically, that these very short bouts of intense activity are better adhered to while still providing tremendous improvements in health and performance.

Moreover, I found a common objection to this methodology is that unfit and elderly individuals should not engage in this type of supramaximal activity due to the inherent dangers of engaging in such intense activity. With extensive experience in this field, I have never had a situation where an unfit individual or an elderly individual has had a problem with engaging in this kind of supramaximal activity. In fact, I would argue that it is beneficial to engage in this type of exercise in a controlled environment; rather than leave it to the reality of life where external pressures may demand an effort above which one is physiologically not trained to handle.  Interestingly, an increased QT dispersion (QTd) – a marker of myocardial electrical instability that predicts ventricular arrhythmias and sudden cardiac death – has been shown to be decreased with short-term supramaximal exercise.⁸ This supports the notion that short-term supramaximal exercise is an appropriate approach for anyone to improving one’s physiological health.

In closing, unless you have an athletic event lasting between 140 seconds to 160 seconds, skip the Tabatas and engage in Gibalas or some other shorter interval training protocol that produces better results with a smaller investment of time.  And don’t overdo the quantity of “all-out” sprints – eight to twelve minutes per week is sufficient to reap the benefits without the risks associated with overtraining.

Source Dr. Mark J. Smith