Weightloss and Wellness

Tag: HIIT

  • Tabata Workouts, How Effective Are They?

    Tabata Workouts – A Fast, Effective Fitness Routine.

    Tabata Workouts
    Luke Chesser

    Among the multitude of new exercise routines available to people, there are a few that stand above the rest as innovative and effective.

    CrossFit was one of the first in a crop of brand new workouts. It took the fitness world by surprise and created an entirely new niche.

    Additionally, as time has marched on, more people have been asking for workouts that challenge and excite them. This demand grew, and high intensity interval training (HIIT) was developed. Tabata is an HIIT variation.

    Tabata History

    Scientist Izumi Tabata and a group of his peers studied two groups of athletes. Then he documented their aerobic and anaerobic progress over a fixed period of time. After observing the differences between one group performing at moderate levels of intensity, and another group performing at high intensity intervals.They discovered that second group was already performing quite a bit better after only 6 weeks. Tabata used the findings of this study to develop his workout routines.

    How Tabata Works

    Today, Tabata is one of the most popular workouts in the high intensity interval training category.

    It uses eight rounds of high intensity sets in a timed interval of 20 seconds on, 10 seconds off, to achieve fast and pleasing results. Tabata also requires you do one exercise routine and go as hard as you can for 4 minutes. This is far more challenging than it sounds and that intensity will take you out of the game for a bit afterwards. In fact, after  a  4 minute Tabata session, you will be completely exhausted. Hence, if you are not, then you didn’t do it hard enough.

    Benefits of Practicing Tabata

    Also one of the biggest benefits of  Tabata workouts, is that you don’t need to dedicate a lot of time to get your fitness in a day.

    Since the workout only take a total of 4 minutes, you have your entire day ahead of you. Hence, keep things interesting, switch things up and have something different to focus on each day.  Also, do a Tabata workout along with a short normal intensity workout to achieve extreme results.

    Try one of the many Tabata Workouts today!

    Download this Free HIIT Report:

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    Tabata Workout
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  • 5 Easy Workouts, Do Them at Home

    5 Easy Workouts That Don’t Require Equipment.

     

    5 Easy Workouts
    frank mckenna

     

    When planning for an at home workout, most people think they need to buy equipment. Surprisingly,there are several workouts that don’t require equipment at all. additionally, the misconception is that without equipment, these workouts will not give you the results you need.

    The truth is, these 5 easy workouts give you better results than you may think.

    Tabata, number one on the 5 easy workouts list

    1. Tabata workouts require no equipment and give you a full body workout easily. The idea behind Tabata is doing intervals of intense workout and then rest. For example, most people start out by doing 20 seconds of high intensity workout followed by 10 seconds of rest. They do this in intervals until the entire body workout is done. You can then repeat this eight or more times. The only weights required are what your own body has to offer. All you need is you and the floor.

    Yoga

    2. Yoga can be done with no equipment. Though you may immediately think of things like yoga blocks, straps, resistance bands, and so on. The truth is these may help if you are new to yoga, but they are not required. By knowing a few basic moves, you can make yoga work for you with no equipment at all. You can also span out to options like Tai Chi and other similar workouts.

    Stationary Walking

    3. Stationary walking is just what it sounds like. You follow an online coach on free sites or DVD options and you simply walk through a mile or more. This home workout may sound boring but you will be changing intensity levels, moving your arms during the workout, and combining aerobic workouts with the walking. This is an ideal option that works for people who may not want a treadmill in their home and may not have an area where walking four miles in a short amount of time is doable or safe.

    Cardio Dance

    4. Cardio dance uses your imagination and music you enjoy. No equipment is required. You can use the radio on your phone, music on your phone, or some other option for the music. Ideally, you are just dancing. You can do specific dance options for more cardio or full body workouts, but overall this is the same type of cardio you would get a dance club, you are just in your home and dancing to what you want how you want. It will work up your heart rate and help you drop weight easily.

    Body Weight Circuit Training

    5. Body weight circuit training is similar to Tabata but does not require the HIIT intervals of intense workout and rest. Instead you are doing a series of workouts like push-ups, sit-ups, and so on. You do a certain amount of reps and then move on to the next part of the workout. You use your own body weight to give you resistance.

    Something to keep in mind with these workouts is the ability to work them into a revolving routine that gives you maximum results. If you want to purchase weights or other equipment you can, but even at high intensity levels the equipment is not necessary, making these workouts the most affordable option for your at home needs.

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  • Sprint Training Power Foods, 3 Great Examples

    Sprint Training Power Foods – Great For  HIIT  Too.

    Sprint Training Superfoods
    Caroline Attwood

    Diet and nutrition play a vital role in determining health and fitness. Food is fuel for the body. Therefore, serve it fresh, nutrient-rich products. Not only will it boost wellness, it will also improve athletic performance. For those actively involved in HIIT-based workouts and/or sprint training, there are certain foods that will improve athletic performance.

    Here are just a few power foods to help with sprint training and High Intensity Interval Training.

    Salmon – Sprint Training Power Food # 1

    Salmon is an oily fish, rich in nutrients including omega 3 fatty acids, as well as amino acids and minerals. As with most fish, salmon is rich in protein, it promotes muscle growth and repair. When you perform high intensity exercises such as sprints, you utilize fast-twitch muscle fibers, especially in the legs. The more muscle you build, the more of these fibers you need, and the faster you will run. Salmon also is known as an anti-inflammatory. Hence it will reduce after workout muscle inflammation. Resulting in healthier joints, less muscle soreness and faster recovery. Additionally, salmon is rich in healthy fats. These fats provide quick energy boosts, much needed when sprinting.

    Bananas –Power Food #2

    All sprinters, regularly consume bananas. These sprint training power foods are high in carbs, providing sustained releases of energy once consumed. That is why they are the perfect pre workout snack. Also packed with healthy minerals, including zinc, magnesium and potassium. Potassium is very beneficial for HIIT workouts because it prevents cramps by buffering lactic acid build ups. The minerals found in bananas also replace electrolytes lost in sweat when you train.

    Peanut butter – The last of the Sprint Training Power Foods

    Finally, the ultimate energy-boosting power food, perfect for consumption before a HIIT workout is peanut butter. Now, we are talking about 100% all natural peanut butter. Not the typical grocery variety, often full of additional oils, extra salt, sugar, sweeteners and preservatives. Natural peanut butter is rich in protein, therefore it will prevent muscle loss and damage. Much needed to preserve muscles. Also high in healthy fats and calories, so it will supply energy to get through workouts. In the same vein, the vitamins and antioxidants it contains will prevent or reduce inflammation, much as bananas and salmon.

     

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  • Does Weight Training Burn Fat?

    Does Weight Training Burn Fat? – If So, How Does it Work.

    Does Weight Training Help You Burn Fat
    Alora Griffiths

    People looking to lose weight think they need to eat much less and move much more. In order to do this, many people start crash diets and cut out vital nutrients from their diets. They also start doing tons of cardio. They soon discover that they’re not losing pounds as quickly as they had hoped.

    Is cardio good for burning fat?

    Yes, cardio can burn fat and help you to lose weight, but running endlessly on a treadmill at the same speed isn’t the most efficient way to make the most of your time and energy. With regular cardio, you will start seeing changes, but weight training can help to maximise the efficiency of your workouts.

    How does weight training help burn fat?

    The great thing about weight training is that you can burn calories long after you’ve finished your workout. With cardio, once you step out of the gym or return from your run, you won’t be burning calories any longer. With weight training, you can burn more calories for up to 48 hours after you’ve finished exercising. This is great news for people who don’t enjoy going to the gym.

    Another way weight training helps you to burn fat is by helping to build muscle. When your body builds muscle, it turns the excess fat you have into muscle instead. Even if you don’t see a change on the scale, you’ll definitely see a change in your shape and size. Fat takes up a lot more space than muscle does, so you’ll weigh the same but you will look and feel smaller.

    Doesn’t weight training make you really big?

    People who want to lose weight, particularly women, shy away from any type of weight training. They believe it will make them bigger. Even though they will build muscle rather than fat, the idea of getting bigger really puts them off. It’s important to note that you would have to lift very heavy weights for long periods of time in order to build any real amount of muscle mass. Hence, the danger of getting ‘too large’ building muscle is very unlikely.

    What’s the best way to burn fat?

    The best way to burn fat when in the gym is to combined HIIT (high intensity interval training) cardio with weight training. This will ensure that you get the most out of your time in the gym and burn the maximum amount of excess fat possible.

    Finally, Does Weight Training Help Burn Fat is best answered by the type of workout you do. All types do, but HIIT doesit  best.

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  • High Intensity Interval Training – (HIIT)

    High Intensity Interval Training.

    High Intensity Interval Training
    Marco Sartori

    High Intensity Interval Training or HIIT alternates short periods of intense cardiovascular exercise with less intense anaerobic exercises recovery cycles until the point of exhaustion.

    Results are impressive, and have converted HIIT into one of the most popular forms of physical training. Very popular with gym-goers and health enthusiasts all over the globe.
    HIIT’s popularity comes from the fact that sessions are over much shorter than most workouts. Add the fact that the number of calories burned in minutes would require hours of cardio workouts.
    An example would be to alternate walking and sprinting every 30 seconds. Then repeat the process for a number of rounds.
    Some people will sprint for 30 seconds and stand still the next 30 seconds to catch their breath.

    But does HIIT have to be running-based all of the time?  Absolutely not. Here are some non-running-based examples of HIIT you could try.

    Swimming

    Swimming can actually be adapted to give you a very effective HIIT-based workout indeed. People often think of swimming as a low-impact endurance-based form of cardiovascular exercise, and while this is true, it can always be adapted to meet your HIIT needs. Swimming is great for the body because it helps to tone the muscles as it is resistance-based. This is due to the fact that you are fighting the water when you swim, so resistance is coming from the water. To perform a simple HIIT workout while swimming, simply perform some basic low-intensity swimming strokes that you’re comfortable with for around 30 seconds. Next, switch to a higher gear and swim as quickly and as intensely as you possibly can for the next 30 seconds. Repeat this process for around 8 – 10 rounds, making sure to really push yourself during the high intensity part of the exercise.

    Cycling

    Cycling is another form of cardiovascular exercise that is hugely beneficial, and highly underrated. When we cycle, we burn calories and helping to increase our endurance. We are also toning the muscles, especially those in our legs as we pedal. Head out on your bike somewhere relatively flat and quiet, where you can pick up speed and maintain it consistent. Then, simply cycle slowly and carefully for 30 seconds, and then accelerate as quickly as you can, for the next 30 seconds. Repeat this for another 8 – 10 rounds

    High Intensity Interval Training is a modern solution in the fast paced world of today.

    High-intensity interval trainingDOWNLOAD THIS FREE 20 PAGE REPORT

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