Is HIIT the new age of fitness?
The old excuse of not having enough time to exercise can be thrown away…no one can use the “time” excuse anymore! According to a study published in the Journal of Physiology, a 2.5 hour High Intensity Interval Training (HIIT) of sprints can produce similar muscular effects as 10.5 hours of endurance training, and the best part is most HIIT workouts last no more than about 20 minutes! Another benefit is HIIT produces greater excess post exercise oxygen consumption than traditional endurance workouts such as walking on the treadmill for an hour. All of this sounds great, but what does this mean to you? You will continue to burn more calories after the exercise than with traditional aerobic exercises. You can work out in a shorter amount of time and burn more calories after the workout. Why wouldn’t you want to try HIIT?
How HIIT can help you
High Intensity Interval Training can vary according to level of fitness and desired goals. The basic principle behind HIIT is to push yourself (high intensity) in short bursts (intervals) and allow a short recovery period in between the high intensity bursts. For example, if you are on the treadmill, warm up for about 5 minutes and then alternate between high intensity (faster) levels for about a minute and recovery levels (slower) for about 2 minutes. For a more intense workout, you can kick up the speed on the high intensity intervals and go for a shorter time (~15 – 30 seconds) and then make the recovery period about a minute. The best thing about HIIT is that you can apply it to any type of workout you want. You can also incorporate it into resistance training and cardiovascular training. The benefits are not only improved athletic performance and weight loss, but also improved cardiovascular efficiency and increased excess post exercise oxygen consumption.
Please remember to consult your physician before starting any exercise program. HIIT may be too intense for some individuals.
Meaning who are the five people you surround yourself around the most. Do these people provide positive mental, spiritual and physical support? As the theory goes,“you are the average of the five people you spend the most time with.” — Jim Rohn, business philosopher. If the goal is to elevate yourself to another level of success when reaching your goals, you play with those who challenge you, who make yourself better. The mental and physical push gives you the edge we all strive for.
Negativity is contagious, so is strength, so is optimism. Take a mental survey and examine your Power of 5. Whether it’s friends, family or co-workers, it’s the people most often you surround yourself with that reflect upon who you are. If these select few encourage positive thinking and a healthy lifestyle, you most likely will take those traits. Here’s where the kick comes in though, do you include yourself in the headcount?
How it Translates
Lets turn this theory around to fitness and health lifestyle choices. If you look at your diet and exercise, is there anything holding you back mentally? There’s a mental game that some choose to ignore and physical strength is only half the battle. These mental roadblocks are the things that likely get you off track – the fastest and the furthest from your goals. Not only do you need to keep yourself mentally in tune, but also emotionally. Often we choose to surround ourselves with people and things that will only provide a temporary fix. We all have these types of personal struggles and periods of anger, sadness and loneliness that might throw us off course. By all means, sometimes, these issues can be our catalysts for fitness. You’ve heard of working out to combat frustration? When pitted against one another, channeling and dealing with this negative energy via positive solutions – the positive effect and action will dominate.
Find your Power of 5
In summary, your Power of 5 is the people who know your strengths and weakness, and care for you anyway. It’s a two-way street and whose circle are you in? Would the people you list as your Power of 5 include you on their list? It’s all about self connection and self love, as well as promoting a circle of constructive connectivity. Typically, when you are in a positive mindset, you treat your body better and you treat others better. At Tru Fit Texas, we aim to connect like-minded people and affect positive behaviors to support true change. We challenge you to tag your Power of 5 right now. Create a Facebook note and let them know how much it means to you that they are there for you, day to day.
Counting calories seems to be the most popular approach for weight loss. Many clients and friends tell me about new iPhone applications they have downloaded to track their daily calories burned and consumed. “So if I burn 200 more calories then I eat today and do this every day, at the end of this week I should lose two pounds,” they say. Most doctors and registered dietitians will tell you to do the same thing. “It’s simple. Just use the calories in calories out approach for weight loss and burn more calories then you take in.”
Experts on Counting Calories?
Of course I used to believe and practice this myself. This was taught to me in college when I was studying nutrition, however, after college I continued to research health and nutrition on my own. I wanted more of an understanding of why obesity is such a problem in America. I started following Dr. Mercola who is one of the most popular holistic health doctors today. All of the information on his site I found to be very eye opening. This eventually led me to another site called Underground Wellness. The founder of UGW is Sean Croxton, who graduated from San Diego State University with his Bachelors in Kinesiology. I could relate with him because he was a personal trainer for many years; he expressed some of the same struggles that I have had in personal training and in my own health. Also, the information and beliefs he shared followed closely to Dr. Mercolas. Sean hosts one of the most popular health radio shows on the Internet. Every week he features a different guest that has expertise in different topics specifically in health and nutrition. On one episode Sean introduced a science writer and author, Gary Taubes on the show. Taubes graduated from Harvard in applied physics and aerospace engineering at Stanford. He wrote a book called “Good Calories, Bad Calories” and recently published another called ”Why we get fat and what to do about it?” He spent over 5 years writing this. In Croxton’s talk show with Taubes, they discuss the calories in calories out approach and why its not the best to follow. Taubes explains, “that the Law of Thermodynamics supports the calories in calories out approach to weight loss but it does not explain why that happens.” He further explains, “that if you consume more than you burn or vice versa you will become larger or smaller but not necessarily all of it will be from fat.” The reason people get fatter is because the body has a disorder in fat regulation due to eating food that are high in: starchy carbohydrates and sugars. The hormone that is in charge of fat regulation is Insulin, and when you consume these foods your Insulin levels will spike encouraging the storage of fat. Avoiding or minimizing intake will greatly affect fat storage.