Friday, March 20, 2009

Quick Easy Blood Sugar Workout

See exercise bikes at Amazon.com
Turns out short and sweet could be a good strategy when it comes to reducing your risk of blood sugar problems like diabetes.

If we're talking about exercise, that is. Men in a small study who added short, intense bursts of activity to mini workouts seemed better able to metabolize sugars.

Read more at RealAge.com

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Wednesday, July 9, 2008

Bikini Body With Interval Training

By Grace Lazenby
It's time to pull out that swimsuit or to shop for a new one! In addition to the normal protocol of waxing, self-tanning, a pedicure and any other bikini ritual you may have, we have to take a long hard look at what's been hiding under those jeans all winter and spring. But no worries! Here's a fun fat-burning cardio workout that, along with a very healthy diet, will have you in a bikini..

Interval training
is all the rage right now. Sometimes referred to as HIT (High Intensity Training), the basic idea is that you alternate between bursts of high-intensity work and recovery periods of lower intensity work. I love it for those days when I have to save a little time because you can get a lot done in less time with this workout.

Read more about HiiT at Livestrong.com

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Monday, March 3, 2008

Benefits of HIIT High Intensity Interval Training

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

The Reason HIIT Is So Successful Is This:
  1. When you work at a high intensity, you burn more total calories per pound of body weight.
  2. High Intensity workouts such as weight training and HIIT boost growth hormone levels.
  3. Elevates the body's metabolism throughout the entire day!

Read more at TeenBodyBuilding.com

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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.

Source: http://en.wikipedia.org/wiki/High-intensity_interval_training

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Sunday, February 10, 2008

Strength Training Interval Program

Source: strength-training-woman.com
  1. Chest Press
  2. Bent Over Row
  3. Squats
  4. Lunge
  5. Bicep Hammer Curl
  6. Tricep Skullcrushers
  7. Ball Crunches
Sequencing of Events During Your Interval Strength Training Routines
  • 1 Set of 10-20 Reps of Chest Press
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Bent Over Row
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Squats
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Lunges
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Bicep Hammer Curls
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Tricep Skullcrushers
  • 1-2 Minutes Rest
  • 1 Set of 10-20 Reps of Ball Crunches
  • 1-2 Minutes Rest
Do this sequence a total of three times. This is just one example of how to set up interval strength training routines. Basic weight lifting rules apply. Change something in your routine every 4-6 weeks. You can change the exercise, the strength training method or the intensity level. Use interval strength training routines to jump start your program.

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Kiss Your Treadmill Goodbye

Source CBN.com 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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