Tag Archives: fat burning

A Time-Saving, Full Body Workout

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Benefits of High Intensity Interval Training (HIIT)

Kathleen Parker

by Kathleen Parker

How many of us convince ourselves that we would love to work out regularly, if only we had more time? Enter HIGH INTENSITY INTERVAL TRAINING (or HIIT).

HIIT training involves repeated bouts of all-out high intensity effort followed by varied recovery times. The intense work periods may range from 10 seconds to 8 minutes long, and are performed at 85 to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute. “Using HIIT you’re going to burn the most calories in the shortest amount of time,” says Tom Holland, Exercise Physiologist. “Mixing CARDIO AND STRENGTH TRAINING at a high intensity gives you the ULTIMATE FULL-BODY WORKOUT”.
HIIT training can easily be modified for people of all fitness levels and special conditions. HIIT workouts can be performed on all exercise modes, including cycling, swimming, running, and of course our group exercise classes! Of course, my personal favorite HIIT workout is hill sprints and burpees.-a total body workout in 20 minutes!

Benefits of HIIT Training:

INCREASED METABOLISM:  HIIT can give you a day-long metabolism boost. This is due to the fact that we consume more oxygen during intense activity than in slower, steady state exercise. This in itself can increase post-exercise metabolism, and means that we continue to burn calories long after exercising.

BURN MORE FAT:  We burn both fat and carbohydrates when we exercise, but the proportion varies according to the INTENSITY of the exercise. Many studies have proven that shorter high-intensity workouts result in greater fat loss than steady-state cardio sessions. This means you get a whole lot more bang for your buck when you sweat it out in a HIIT session, rather than spending TWICE as much time jogging.

YOU LOSE WEIGHT, NOT MUSCLE:  While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight loss comes from fat stores—a win/win!!

YOU BUILD A HEALTHIER HEART:  Most people are not used to pushing into the anaerobic zone (that lovely place where you cannot breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results! One 2006 study found that after only 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, and maintain the same pace!!!

NO EQUIPMENT NEEDED:  One of the real advantages of HIIT is that you can work out without the need of weights or cardio equipment. When I am on vacation I always slip in a 30 minute HIIT workout whenever I can. Beach sprints are an amazing HIIT vacation workout! Anything PLYOMETRIC (exercises based around having muscles exert maximum force in short intervals) will get the job done—accelerating your heart rate and increasing your speed and power. This can include squat jumps, burpees, or jump lunges.

IT IS QUICK:  HIIT is an extremely efficient way of squeezing in a great workout into a short space of time. The fact that maximum results can even be achieved from a session that lasts less than 30 minutes means that HIIT is the ideal type of workout if you are on a tight schedule. Due to the extreme level of intensity of HIIT, you can get all the benefits of a rigorous gym session in a mere fraction of the time!

FullSizeRender-151Examples of HIIT workouts we do in our iGnite classes consist of hill sprint repeats,
Tabatas, explosive medicine ball and sand bell circuits, Plyometric circuits, and stair repeats. There are endless possibilities!

One final message — due to the high intensity of HIIT training, it should only be done 3 times a week. All fitness levels can benefit from this type of training!

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The Quickest Way to Great Abs…Sprints!

iGnite - Advantages of Sprints

What is the KING of getting great Abs??

A. 1,000 crunches
B. $19.95 Ab Cruncher from an infomercial
C. Sprints

Woo hoo! How easy and less time consuming is the correct answer C – SPRINTS!!!

by Kathleen Parker

by Kathleen Parker

YES, they are uncomfortable & YES, they are challenging!! But, if you are not uncomfortable or feeling challenged, then most likely you are wasting your time.

As a matter of fact, ask any good strength and conditioning coach what they do to work on their athlete’s midsection and they will not tell you crunches. Sprinting is a required component of 90% of all sports and therefore the major component of any athletes training.

WHY SPRINTS?
Crunches and other ab exercises focus almost exclusively on the rectus abdominis muscle. This is a narrow range of development. Total degree of muscle activation and length of time that muscle is under tension are major determinants of muscle function and growth. There is no exercise that generates more force in the abdominal musculature than sprinting, and therefore NO exercise can mimic the developmental stimulus it provides.

When sprinting, the arms and legs are pumping and exploding like pistons. This immense force being generated on either side of the body pulls and twists the spine and body back and forth, and side to side. The only reason the body stays ridged and upright is because of the tremendous degree of force and pressure elicited by the contraction of the abdominal wall. The entire abdominal cavity is forced to engage in one monumental effort to stabilize the trunk. This force is so powerful that even ONE ten second run can induce massive muscular stimulus on the midsection.

ADVANTAGES OF SPRINTS:

BURNING FAT:  Sprints literally teach your body how to be an effective fat burner. Unlike steady state aerobics, sprint training produces a metabolic ripple that leads to enhanced fat burning for days after the workout is over. Almost ALL traditional ab exercises fail miserably in their ability to burn fat.

AFTERBURN = FAT LOSS: The sprint is so powerful for fat loss because it sets into motion biochemical reactions that turn on your fat burning machinery. This concept is popularly known as the metabolic afterburn effect. It represents the body’s attempt to recover, repair and regenerate after intense exercise. Anyone who has run a 100 yd dash or a HILL sprint knows what the beginning stages of the afterburn feels like. This intense exercise releases a “chemical soup” that is one of the key benefits leading to fat burning for hours and even days after the workout has ended.

BURNS FAT AT REST:  Sprinting also trains the body to be a more efficient fat burner at rest. Sprint training turns on fat burning enzymes and keeps them on.

The most important thing to remember is that intensity is an individual thing. You can reap the benefits of this training by just putting on your gas pedal a little bit more when you are doing your cardio!

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5 STRATEGIES TO TRAIN FEARLESSLY NOW & FOREVER

iGnite - strength training

Can we keep lean, strong and fit into our golden years? Can we still get a summer-ready body even if we are flashing a senior citizen card someday? The answer is YES!!!
The strategy is UPPING THE ANTE and DOING IT WITH INTENSITY!!

by Kathleen Parker

by Kathleen Parker

You can make 70 look like the new 50 and 50 look like the new 30 if you are smart about your lifestyle choices and approach them, particularly exercise, with intensityGenes play a leading role, but even if you have elevated risk in any category of illnesses/conditions you have a solution: regular strenuous exercise. We may have received a certain genetic package from our parents, but it is not our fate to be governed by it.
Dr. John Ratey writes in his enlightening book SPARK: The Revolutionary New Science of Exercise and the Brain, “If your brain is not actively growing, then it is dying. Exercise is one of the few ways to counter the process of aging because it slows down the natural decline of the stress threshold.” He says intense exercise is the Holy Grail for our bodies and our brains.

INCREASE YOUR INTENSITY!
Here are strategies you can incorporate into your next workout to drive the power of your workout to a higher level. Get more work done. Lift Heavier. Sweat more.

1. INCLUDE ALL FOUR VARIETIES OF EXERCISE IN YOUR TRAINING.
–Aerobic Exercise that increases your aerobic capacity
–Strength Training to build and MAINTAIN muscle
–Balance activities like training on a BOSU to build core strength–strong core AND a sharp nervous system
–Flexibility to remain limber and agile and on your feet well into your later decades

2. FOCUS ON REGULAR STRENGTH TRAINING
–Regular strength training is also cardiovascular training. It offsets the steady decline in muscle mass and metabolic rate that starts in our 30’s. Only progressive strength training, performed at least 3 times per week will help build muscle and brain mass. The weight should be heavy enough to challenge you. You need to feel the burn and be out of breath when done.

3. HIGH INTENSITY INTERVAL TRAINING IS KEY!
–HIIT repeatedly proves it is one of the best ways to challenge you aerobically and muscularly. HIIT works your aerobic and anaerobic systems at the same time, engaging your complete physical self.
By adding even one 30 second sprint into your cardio, human growth hormone peaks and stays that way for several hours afterward. HGH is the surefire, turn back the clock, fat-burning agent produced naturally by the body that ensures a lean and strong body!

4. PUT YOUR MIND INTO THE MUSCLE
–Engage your mind in your training. When you are mentally present for reps or sets, physical payoffs are far greater. In Dr. Norman Doidge’s book The Brain That Changes Itself, he reveals that just thinking about an exercise changes your brain structure as if you were doing the movement. This changes the structure and function of your brain by affecting the neurons at the microscopic level.

5. HEALTHY DIET
Food is Fuel. Don’t pollute your engine!!

This applies to ALL AGES–even you 20 and 30 somethings! Remember at the young age of 30 we start to lose muscle mass yearly if we don’t do something about it.

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Mitochondria: Our Fat-Burning Furnace

Mighty Mitochondria

by Kathleen Parker

by Kathleen Parker

Did you know that amping up your cardio and strength workout over time actually increases the size of a muscle cell’s mitochondria — which is it’s fat burning furnace!?

Repeatedly working out at a more challenging pace, according to the University of New Mexico researcher Len Kravitz, Ph D, can increase the size of your mitochondria by an amazing 35%!

Simply put, this means a much larger furnace in each cell and greater fat loss from your efforts.
So, get out and get your mitochondria burning!

Keep moving!
Kathleen