Monday, February 25, 2008

High-intensity interval training (HIIT)

High-intensity interval training (HIIT) is an exercise strategy that is intended to improve performance with short training sessions.

A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.

Studies by Tabata [1], Tremblay[2], and others have shown this method to be more effective at burning fat and maintaining, or building, muscle mass than high-volume, lower intensity aerobic work-outs. According to a study by King [3] , HIIT increases the RMR (resting metabolic rate) for the following 24 hours due to EPOC (Excess post-exercise oxygen consumption), and may improve VO2 max more effectively than doing only traditional, long aerobic workouts.[4][5][6][7] Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.


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Sunday, February 10, 2008

Kiss Your Treadmill Goodbye

Source and The Cardio Free Diet

Author and weight-loss expert Jim Karas says you can kiss your treadmill goodbye. He says cardiovascular workouts burn a few calories, but far fewer than you think. From 1987-2000 the number of people exercising on treadmills increased by 900 percent, meanwhile obesity doubled. Using this and other research, Jim developed a new approach to weight-loss: The Cardio Free Diet.

Your body functions like an equation, Jim says, where we look at calories in and calories out. For too long we’ve focused on the first part of the equation when trying to lose weight. Instead, Jim notes that looking at dieting like that is what has led many people to fad dieting. We need to burn calories and interval strength training is the best way to do that for these reasons:
  1. It provides absolute enhanced heart health. It’s our heart-rate variability that counts, how fast we respond to stimuli. If we’re walking at one pace for 30 minutes on a treadmill, our heart rate is at a steady rate. That doesn’t replicate real life. “We live our lives in spurts, not marathons,” Jim says.
  2. Interval strength training provides greater flexibility.
  3. Interval strength training increases lean muscle tissue and increases metabolism. Jim says that we can lose weight doing intervals of cardio exercise also, but that cardio will not build your lean muscle tissue in the same way that interval strength training does. Jim says cardio can be detrimental. “It kills your time, your energy, your joints, and your motivation.” He says the only people who should ever do cardio are those who really enjoy it. Others should cut it out completely.

Read more more from The Cardio Free Diet include first two chapters: Cardio's Reign of Terror and The Body Weight Equation.

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Friday, February 1, 2008

AM Fat Burn, When to Do Cardio

AM Fat Burn, When to Do Cardio: "Here are 7 of the additional benefits of doing cardio early in the morning:
  1. It makes you feel great all day by releasing mood-enhancing endorphins.
  2. It 'energizes' you and 'wakes you up.'
  3. It may help regulate your appetite for the rest of the day.
  4. Your body’s circadian rhythm adjusts to your morning routine, making it easier to wake up at the same time every day.
  5. You’ll be less likely to 'blow off' your workout when it’s out of the way early (like when you’re exhausted after work or when friends ask you to join them at the pub for happy hour).
  6. You can always 'make time' for exercise by setting your alarm earlier in the morning.
  7. It increases your metabolic rate for hours after the session is over."

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Monday, January 28, 2008

Get the exercise ball rolling with these DVDs

10 Minute Solution: Tone Trouble Zones!
Perfect for someone who doesn't have a lot of time for strength training.

Bell Express 15 Cardio Fitness Kit
This DVD comes with a stability ball and jump rope.

Billy Blanks Tae Bo Amped

The new set of five workout DVDs comes with a weighted bar. Blanks' energy is contagious.

Get Ripped & Chiseled With Jari Love
She does tons of repetitions, so you really exhaust your muscles.

Jennifer Kries New Body Pilates
Informative and very well-taught, this workout is a great introduction to Pilates.

Ellen Barrett Fat Burning Fusion
The fun hybrid barefoot workout integrates muscle toning with ballet, Pilates, balance and athletic movements.

Rockin' Body Cardio Jam by Michelle Dozois
This is great straightforward cardio workout with no tricky choreography.

Element Yoga for Beginners
Clear directions and a fluid series of easy-to understand postures make this a perfect class for someone new to yoga.

Jeanette Jenkins: The Hollywood Trainer 21 Day Total Body Circuit Workout
Great for beginners. The moves are all ones you've seen before crunches, push-ups, lunges but have modifications to keep them from being boring.

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