Posts tagged HIT

HIT Training

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I have mentioned this before because this type of workout is what I do 4x a week, but in the article linked to below – they are talking about IT too. IT is HIT (High Intensity Training) - short bursts of intense workouts and then take short breaks. The researchers are still not sure why it works but it may have to do with stimulating the same molecular signals that endurance training does. I think one of the best things about HIT is that you can do it in relatively short amount of time.  If you take a look at my boot camp routines – we do a short warm-up, then core, then the actual workout — which is usually like 25min or so. 25 minutes of High Intensity training … heck some of the workouts are do it as fast as you can with a 20min cut off time.  So it really is true, there is no excuse of having not enough time that will work. Short bursts do work.  Crossfit is like this as well – AMRAP (as many reps as possible) in a certain time frame.

When I first started this boot camp I was totally of the mind set that I had to do a long and hard workout. I knew weight/resistance training was important but I was always thinking more of the cardio. I do know that when I run more – spring/summer – I do tend to lean out but overall my HIT training has helped me look toned and cut. My posture/core is so much better than it has ever been and of course you have seen my progress pictures… HIT speaks for itself really…doesn’t it?

Saying you have no time for exercise is not a good enough excuse anymore – SmartPlanet.

Notable News

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Why You Can’t Exercise Enough To Lose Weight.

His assertion is a mathematical fact. No matter how much you exercise, if you eat poorly, you will not lose weight. Let me say it again – I know from experience that when I’ve made it a habit to overeat, I can’t exercise enough to lose weight.

I have mentioned this before and even really showed you with my own pictures. If you eat like crap and workout – you will not see the long lasting results that everyone ultimately wants.  You have to follow the 80/20 rule – 80% diet, 20% exercise.   Also it can apply to eating – eat right 80% of the time (more if we are really being honest), then the 20% of the time you can eat in moderation those foods that you consider your downfalls.

In Obesity Epidemic, What’s One Cookie? – Well Blog – NYTimes.com.

While small steps are unlikely to solve the nation’s obesity crisis, doctors say losing a little weight, eating more heart-healthy foods and increasing exercise can make a meaningful difference in overall health and risks for heart disease and diabetes.

Ok, hate to keep putting up news that brings you down, crushes your ideas or challenges what you previously thought was true. Livefitandsore.com is about being real about this journey.  While any and all exercise is better than none, you have to really get out there and move – change your life, make being active a central part of your and your families life to impact real change.

U.S. Children: Generation Snack – Well Blog – NYTimes.com.

A sweeping study of 31,337 children and adolescents released on Tuesday tracked snacking and meal trends from 1977 through 2006 using data from four national surveys. On average, children reach for cookies, chips and other treats about three times a day, consuming nearly 600 daily calories from snacks. That’s an increase of 168 snack calories compared with what children ate in the late 1970s.

I can relate to so much in this article. My kids are constantly asking for treats, snacks. I hear from my 5 year old son a minimum of 5 times a day on a good non weekend day,  utter the phrase “I’m hungry, can I have a snack”?  How can one boy be so darn hungry?  And when I say yes but it has to be something healthy – i get the whine and  the “i can’t believe you are making me eat healthy” look.  I worry about giving them too many snacks and setting them up with poor eating habits that they will ue to navigate things on their own.  I also worry about not giving them food when they say they are hungry. My son will literally cry and beg for food before bed, and once he gets it and eats it, goes to bed fine which leads me to believe it’s not a stalling tactic he is using. A power tactic, perhaps!  So my strategy is to continually talk about eating healthy food, exercising, and what is junk food and eating in moderation. I can only hope that that is the right approach for my family.

Personal Health – Studies Show Further Health Benefits of Exercise – NYTimes.com.

Regular exercise is the only well-established fountain of youth, and it’s free. What, I’d like to know, will persuade the majority of Americans who remain sedentary to get off their duffs and give their bodies the workout they deserve? My hope is that every new testimonial to the value of exercise will win a few more converts until everyone is doing it.

Physical inactivity,” they wrote, “is one of the strongest predictors of unsuccessful aging for older adults and is perhaps the root cause of many unnecessary and premature admissions to long-term care.”

Before I started getting myself in shape, I often thought about getting older and my later years and having to have others care for me because I was too weak to do it myself.  I no longer think like that – only that I am helping myself age better and more gracefully now.  The power that I have to ensure that my aging goes as well as it can, is something that I do not take for granted.  If there is something you can do in your own power to help yourself, you should do it. Easier said than done I know.

No time to exercise? No problem. Intense interval training could slash hours off your workout | StarTribune.com.

LONDON – People who complain they have no time to exercise may soon need another excuse. Some experts say intense exercise sessions could help people squeeze an entire week’s workout into less than an hour. Those regimens — also called interval training — were originally developed for Olympic athletes and thought to be too strenuous for normal people.

I have talked about interval training before and its benefits. Now I am not sure I really buy into getting an entire week’s worth of working out into an hour but I do think there are a lot of benefits to interval training. It also goes along with the High Intensity Training philosophy that I currently follow: that there is an inverse relationship between how intensely and how long one can exercise and that is why they are intentionally kept brief.


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