Apr 14

Hiit Cardio Medley Workout

In today’s fitness world, High Intensity Interval Training (HIIT) is a very popular cardio tactic. I recently performed a cardio medley workout that utilized HIIT principles and mutliple machines.

HIIT Explained

HIIT is an exercise strategy that involves short training sessions that involve intervals that are done at a certain ratio. The original blueprint called for a 2:1 ratio for recovery and work periods. As an example, a HIIT workout would involve 30 seconds of hard sprinting and 1 minute of walking (recovery).

HIIT generally involves a warm up period followed by 6 to 10 time intervals followed by a recovery period. The work intervals should be done at or near optimum intensity. The recovery period should be roughly 50% of the work interval.

Why HIIT Works

There have been a lot of studies on this HIIT protocol. One particular study by Gibala concluded that 2.5 hours of HIIT was comparable to 10.5 hours of endurance training. A study by King shows that HIIT increases resting metabolic rate (RMR) and may improve maximal oxygen consumption (VO2 Max) more efficiently than doing only traditional, long aerobic workouts. This all means that HIIT should burn fat even after the workout is finished. Yes, long steady state cardio will burn more total calories, but HIIT will burn more fat in the long run.

Cardio Medley Workout

As mentioned previously, I recently did a cardio medley workout. My purpose was to find a HIIT workout that could be done on the step mill. The workout itself was great. It involved a warm up, a cool down and 3 levels of intensity (moderate, somewhat hard, and hard). The workout lasted 46 minutes in length. Here is the workout itself:

Time Machine IntensityExertion
5 minutesTreadmillWarm up 4-5
2 minutesTreadmillHard 8-9
4 minutesStep MillSomewhat

Apr 12

How Does Lifestyle Affect Health

Vitamin D is necessary to activate the immune system’s killer T cells. According to a study published in the journal Nature Immunology, when T cells are exposed to foreign pathogens or infections, they extend antennas known as vitamin D receptors. If T cells can’t find enough vitamin D in the blood, they remain dormant – unaware of possible dangers. Most vitamin D is made by the body when skin is exposed to sunlight; but because people are staying indoors more, almost 50% of the world’s population is vitamin D deficient. It seems our weeks need more “sundays”.

What we need less of is junk food. It’s addictive. For 40 days researchers at Scripps Research Institute fed some rats lab chow, others got access to high-fat junk food 1 hour daily and 11 rats got access to junk food 23 hours daily. The 11 rats – like people addicted to cocaine or heroin – needed bigger fixes of junk food to stay high, causing compulsive eating and obesity. Their addiction also triggered the same brain responses that lead to drug addiction. Because losing control over behavior is the principal sign of addiction, this study “ratted on” the effect of junk food.

The effect of loneliness is higher blood pressure. Researchers at the University of Chicago surveyed 229 people ages 50-68. They were asked to rank their feelings about social relationship statements. After accounting for features like smoking, physical activity, body mass index, cardiovascular health and depression, as well as factoring in age, race, ethnicity and gender, the findings were the same. During the 5-year study, those participants who ranked loneliest had blood pressure levels 14.4 points higher than those ranked least lonely and they experienced greater blood pressure increases during the study. Unfortunately, loneliness creates a new type of “pressure group”.

Apr 11

Krill Oil For Good Health And Long Life

Lots of people these days have problem with heart because of the food they eat. There are people who are avoiding certain types of foods because they dont want to have heart problems. If you have a heart problem it would be challenging and your health will be affected even your lifespan here on earth will be affected. In order to enjoy all kinds of food there are things you can use in your life and one of them is krill oil. This kind of product is great when it comes to fats problem. There are people who are doing lots of exercise and effort to maintain great body figure and to avoid heart problem but with krill oil you dont need to exert more effort and physical activities when it comes to cholesterol problem. There are lots of health problem that krill oil can help resolve because your health is very important. You can eat all you can and do whatever you want and still you can maintain a good health.

If you are healthy you can enjoy more of the life and you can do everything you want. Krill oil can help you a lot when it comes to health problem. It can also be use as a cleaner to your stomach and whatever kinds of food problem you have in your life. It is also great if you are in a diet because it is very helpful in so many ways. It contains a lot of nutrients in which are great for your health. Before you use it make sure that you have enough knowledge about it so that you can be safe as well as your health.

Krill oil can be use by any people regardless of age but you need to consider the dosage or

Apr 10

Get ufc workout tips from web

MMA is defined as Mixed Martial Arts. It is a full contact combat sport that permits a wide variety of struggle techniques, from a mixture of conventional boxing, to be used in war. An Ufc workout that make Strength and habituation are keys to mma conditioning success .The rules allow the use of striking techniques, both as standing and on the earth. Such competitions give martial artist of diverse surrounding to compete. Not like a few games that have a partial range of action and skills essential, mma workouts needed a full body routine.ABC begin with muscle structuring and strength enhancing moves. There are dozens of exercises and machines that help in muscle building and powering. Free weights are the simplest and most low cost tool for athletes who pay a good deal of time working at home. They also take up less space. Circuit workout can be useful for the athlete that exercises ufc workout because it promotes a high level of survival that will increase energy for an MMA fight. The mma conditioning fighter employ his feet extra than other body part, whether it be shifting his position for strategic compensation when in front of an rival. One sharp move can beat an rival off his feet, and the feet and lower legs take quite a bit of abuse in the process. Ufc workout shin sentry are developed to save these vital part, preventing damage while allow the player to use his legs freely lack of any limits. The mma conditioning fighters have to then revolve this spanking strength and expand muscular power, or the capability to keep this maximal strength output for a specific period without fatiguing. The mma workouts demand a much disciplined training schedule. One reason that builds training for mixed war difficult is that

Apr 09

Convenient Ladies Workout Clothes May Be Inspirational For Exercise

How can ladies get inspired to work out for longer period of time? In other words, by wearing convenient clothes, will a woman feel better while working out in the gym? For women who want to bring changes in their life, convenient fitness wear can motivate them to stick to their goals and can make them go to bed early and rise early in the morning for walking or running.

It provides shopaholic women a chance to purchase something fresh to enhance their ladies workout clothes wardrobe. However, purchasing something fresh isnt as vital as wearing comfortable clothes while working out. If any lady is comfortable while exercising, they will never mind showing up at the gym, and practice their outdoor exercises and yoga class. This is why these clothes are so important while working out.

Women fresher to yoga may take up any beginners course. This can prove to be highly inspirational to lose weight and working out with others in order to lose weight and to cheer for their initial success.

But which type of ladies workout clothes are the best? A woman should always wear loose fitness wear. Nothing can be more abashing than pants that burst a crinkle in the middle of your workout as those pants are quite tight. Select workout pants that feel cozy around your waist, but not at all tight. By practicing a workout session within the gym, ladies love to wear such gym clothes which is highly flexible. This enables moisture to be carried away from the body towards the outer surface of the garment.

Flexibility allows women who require ladies workout pants or require quite active fitness wear with the same protection level. This also entails ladies dont feel their bone while bearing a separate workout other than the session.

Apr 09

Coconut Sugar Health Benefits You Should Know

Thus, many healthy-eating enthusiasts are looking for the sweetener that is free of sugarcane and therefore does not threaten their health. If you belong to this category of people, you should try coconut sugar.

Coconut sugar is a natural sweetener derived from the flowers of a coconut tree. Raw coconut sugar has a dark brown color and does not taste like regular sugar. It is less sweet and diabetes friendly. It is proven to be the healthiest sweetener substitute and has numerous health benefits some of which are revealed in this article.

Low Glycemic Index

Glycemic index is the numeric value that shows how quickly different foods turn to sugar. The higher the index is – the faster food turns into sugar. Excessive consumption of foods with high index of glutamine can lead to obesity and therefore obesity-related diseases like high cholesterol, diabetes, high blood pressure and heart diseases. Thus, health care specialist recommend minimizing the consumption of high glycemic foods. Glycemic index of cane sugar is 50 which makes it one of the biggest enemies of your health. Thus, if you want to improve your health it is recommended substituting it with coconut sugar, glycemic index of which is 35.

Rich in Amino Acids

Proper functioning of human body is impossible without the adequate intake of amino acids. They are essential for proper metabolism and other processes. While some amino acids are produced by the body itself, others should be obtained from food. Coconut sugar contains sixteen out of twenty essential amino acids.

Loaded with Minerals and Vitamins

Another benefit of consuming coconut sugar is its high content of vitamins and minerals. Minerals like potassium, copper, calcium, iron, magnesium, zinc and many others are essential for the proper functioning of all organs and therefore for the overall wellbeing. At the same time, coco sugar contains all

Apr 07

How to Achieve the Perfect Crossfit Workout

Crossfit classes are becoming so popular lately and it’s not hard to figure out why! Crossfit is a core strength and conditioning program. The program describes itself to deliver fitness that is “broad, general and inclusive.” It is designed to apply to almost any type of individual, as long as they have the dedication to go on with the program. It was based on the needs of many professional athletes, martial artists, military agents and police academies worldwide.

To do Crossfit properly, one must enroll at a Crossfit gym . Since this type of exercise incorporates principles from multiple athletic fields and then some, you will find various equipment like barbells, kettle bells, pull-up bars, and gymnastic rings scattered around the room. You might even find PVC pipes. Don’t laugh! They can help with form.

Here are some tips on how to make the most of your Crossfit Workout.

1. Be committed. This may seem like a no-brainer, but it must be said that Crossfit is unlike any exercise you’ve tried before. If you are going to be lazy about going to the box to work out, you won’t see the results you want.

2. Be informed. Do your research on Crossfit–there is a wealth of information online that can help you decide if it is right for you. You can even join intro classes to help you get a feel of it as well as the kind of community Crossfit fosters.

3. Do your WODs. They are they for a reason! Do your workout of the day the best you can at a level you are pushing yourself to do it. Halfhearted work won’t get you anywhere.

4. Watch out for form. It can get easy to want to do the

Apr 07

Creating A Great Core Workout With Ab And Lower Back Exercises

If you want to create the best core workout, you need both ab and back exercises. When most people think about the core, their first thought is ab exercises, but ab exercises by themselves won’t make a complete core workout. When you include lower back exercises and ab exercises in your workout, you will have a well rounded and balanced core.

Ab exercises help you to generate power moving forwards and prevent the spine from moving too far backwards. Some of the best ab exercises are planks, crunches on a ball, side planks, sit ups, and leg raises.

Planks are an isometric ab exercise in which you simply balance on your elbow and toes and hold that position. Side planks are also an isometric ab exercise in which you are balanced on one elbow and your feet. Crunches on a stability ball offer increased range of motion when compared to the floor and can help to improve balance.

Sit ups are a classic ab exercise and they are great for athletes, but they can put more pressure on the lower back than crunches on a ball. Lastly, leg raises are also tough on the lower back, but they are great for improving core stability and pelvic control.

Lower back exercises help you to generate power moving backwards and while lifting and prevent the spine from moving too far forwards. Lower back exercises are just as important as ab exercises for preventing lower back pain.

Some of the best lower back exercises are back extensions on a ball, back extensions on the floor, and back extensions on a slant board. You can add a rotational movement to all of the previous exercises to add a more challenging element. In addition to the back extension movement, you can also do

Apr 07

The Best Shoulder Workout

One of the best shoulder workout is normally made up of cross work outs or overhead ups and downs. These work outs aid solid shoulders and build up deltoid muscle mass. They develop the shoulder, upper back and chest areas all together.

Most weight trainers emphasize on military press because of this reason. This press is vital in developing shoulder power and mass. It can be performed in a standing position or sitting position, but you must always remember the risk of waist injury, and take appropriate precautions like the use of a back support.
Another shoulder workout routine workout to think about acquiring is the dumbbell push. With the hand weights press you manage the lower deltoids more than you do with a normal military press.

It is true that most muscle builders dont make use of the traditional clean and press step but someone should not ignore its advantages. It works various muscle groups in one maneuver, which makes it a good way to start and finish your daily practice. If youre not familiar with the clean and press, you lift a load to your upper front and then press the load overhead. This move can take some getting useful to but it surely has its benefits in your shoulder routine.

For growing your trapezius muscle mass, you must add some drug treatments to your routine. Upright rows can also contribute to trap building. Deltoids should be constructed and strengthened as well. Cross workouts are best for targeting delts. You need to maintain your all sides muscles at the same time and for this purpose it is better to do laterals for front, back and side muscle mass regularly.

The best shoulder routines will include a combination of workouts that help build muscle mass and intensity. By

Apr 07

On The Health Benefits Of Using A Far Infrared Sauna

You may not know it, but we all have toxins in our bodies. Even if you think you’re in good health, such substances will still be present because of the food we eat, the water we drink, the chemicals we are exposed to, and the air we breathe. They can be very dangerous because if left unchecked they can can cause all kinds of serious health ailments.

To remove them, you will have to undergo detoxification; the best way to do that without experiencing any negative side effects is by utilizing a far infrared sauna. This type of sauna uses heat energy via infrared rays that penetrate our body and detoxify it by removing solvents, pesticides, heavy metals, chemicals and other harmful toxins. Since the heat used is part of the sun’s invisible spectrum minus the UV radiation, it is proven to be safe for all living things.

Unlike traditional saunas, one of the biggest benefits of far infrared sauna usage is its mild effect. It doesn’t use hot coals or heat up like a normal sauna, which might affect individuals with underlying medical conditions. Since heating is similar to the effect of a natural sun, it can benefit those with vitamin deficiencies; it’s also considered to be more effective for those with injuries or sore muscles.

Using this type of sauna a few times a week can improve energy, boost the immune system, reduce stress, enhance the skin, control weight, or relieve pain. In fact, you can also get the benefits of exercising from using this sauna without lifting a finger. Not only does it remove toxins from fat cells including chemical residues, it also helps destroy cancer cells.

If you feel the need to lower your blood pressure, improve blood circulation, or make your cells healthier, you can definitely benefit from

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