HIIT

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High Intensity Inteval Training Lowers Appetite

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From this article in the International Journal of Obesity, High-intensity intermittent exercise attenuates ad-libitum energy intake comes this conclusion:

“High-intensity intermittent exercise suppresses subsequent ad-libitum energy intake in overweight inactive men. This format of exercise was found to be well tolerated in an overweight population.”

The study compared a group of over-weight men who did moderate exercise to another over-weight group who did high intensity interval exercise (HIIT).  Seventy minutes after they exercised the HIT group consumed fewer calories and also consumed fewer calories the next day.

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High Intensity Interval Training (HIIT)

personal trainers at work personal training New Orleans

From this article, Short workouts: Will exercising for 15 minutes once a week get you fit? are some quotes and responses after the quotes.

“It sounds too good to be true”

If something is too be good to be true then it follows that it really is too good to be true. The truth is the workouts are very demanding, but they won’t take a lot of your week. Anyone with proper instruction can do it though: you build up to it slowly. Our oldest client was 95 years old.

“Over the past decade, many trainers have begun advocating for shorter, less-frequent workout regimens – claiming that they are much more efficient for weight loss and muscle building.”

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Blood Pressure Reduced with High Intensity Interval Training

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High intensity of aerobic exercise lowers blood pressure more that low intensity aerobic exercise. That has definitely been my experience. From this study,

Aerobic interval training reduces blood pressure and improves myocardial function in hypertensive patients, comes this conclusion:

“This study indicates that the blood pressure reducing effect of exercise in essential hypertension is intensity dependent. Aerobic interval training is an effective method to lower blood pressure and improve other cardiovascular risk factors.”

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Short Effective Workouts

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From this article Short workouts: Will exercising for 15 minutes once a week get you fit?

“The key to the short workout’s success revolves around a concept known as high-intensity interval training (HIIT). HIIT is a heightened form of interval training that involves alternating between periods of short, intense physical activity and fixed periods of low activity or rest. Intervals can include anything from fast squats and pushups to weight lifting and powerful cardio.”

The goal in exercise is expose the body to more than it is used to handling. If given enough time for recovery the body as a form of self-protection will come back stronger, more enduring, and more able to withstand the stresses previously placed on it. That can take one hour or two, or it can take less than ½ an hour. Regardless of the time period at the end the session you want to come out spent.

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Less time exercising more fat loss

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Exercises are performed in all sorts of ways. Expose your body to more work that it is used to handling, allow rest and recovery and the body will make a positive adaptation as a form of self protection. You can put in more time – do more reps, do more sets, run a little further, engage in whatever the activity is a little longer – and as long as you don’t overdo it the body will come back improved.

You can work a little harder – more weight on the bar, a steeper hill at the same pace, sprinting instead of jogging - and again as long as you don’t overdo it the body will come back improved. If you exercise in this way the workouts cannot be very long but they can be very effective. Just one benefit is fat loss.

From this study, High-Intensity Intermittent Exercise and Fat Loss this quote:

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Exercise and weight loss, how much?

From this article this quote: Exercise: The News You Don't Want to Hear

“A much better and more efficient way to exercise -- and one that research is clearly showing works a lot better -- is to do high-intensity circuit training. Put the beauty bells down and lift some iron. Shorten your rest periods. If you're doing "aerobics," do some interval training where you sprint for a while then jog to catch your breath.

And by the way, forget about "toning." It doesn't exist. You're either building muscle, maintaining the muscle you already have, or your muscles are slowly shrinking. The first two are accomplished with weight that's heavy to lift. The third is accomplished by doing nothing.

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Getting to your target heart rate with resistance training

The client was 58 and very fit. She was wearing a pulse meter on her wrist. Ninety seconds into the workout her pulse was 148 which is approaching her maximum for a person her age.

One method of determining one’s maximum heart rate is to subtract one’s age from 220 bpm. Using this method this client’s maximum heart rate would be 162 bpm.

We began the workout with the leg press using a heavy weight and slow initial movements. The leg press involves large muscle groups and can get one’s heart rate up in short order. The slow starts minimize force associated with injury and allow one to warm up safely with the heavier weights. The warm up is in effect incorporated in to the first set using a challenging weight. After a minute she was breathing hard and I told her to move faster. At this point her muscles were warmed up and appreciably weaker. Warmed-up weaker muscles are unlikely to generate enough force to cause injury as long as good form is maintained. Her attempts to move fast did not amount to much at that point in the set, but it did allow her to keep moving and achieve a deeper fatigue.

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Thrashing about in the gym

”I Don’t Like Running, Hopping, Skipping, Trashing About, Or Picking Up Heavy Weights.” - that’s what my barber told me. He said,” I just don’t understand it”. He has little free time and hates to exercise, but he does strength train once a week. He said, “It is the perfect workout for me; once or twice a week works”.

Instead of seeing how much strength training your body can withstand see what is the least of exercise that will produce the most results. You work up to it slowly. Eventually it will be a demanding workout, but you need not do it that often and it will not take long. Add to that, activities you enjoy – swimming, walking the dog, biking. You'll feel better, look better, and perform better without hours at the health club. With such a plan you will find you will more likely stick to it.

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Less frequent exercise can be better - a personal experience

When I first began lifting weights I worked out every other day - Sunday, Tuesday, Thursday and Saturday, Monday, Wednesday, Friday - repeat - and I never missed for five straight months.  The sessions were with a personal trainer, and accurate records were kept.

Soon my progress stopped. I was particularly stuck with bicep curls just barely achieving eight reps each time for five months. Twice during that time I got nine reps on that one exercise; I likened it to a religious experience – achieving beyond the realm of normal.  The workouts during this time were grueling, as I was hell bent on breaking through a plateau.

I went home for Christmas.  It had been more than a week since my last workout when I found a health club with the very same line of equipment I had been using. I thought surely I would be weaker. I was shocked to find that I was stronger. On the bicep curls I got eleven reps, not the usual eight. I had no explanation for it.

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Minutes a week to stay strong

One can live well without requiring hours each week engaged in monotonous exercise. Significant strength increases occur exercising as little as once or twice a week IF it's the right exercise program with the right trainer.

Such a workout can be very demanding, but people or any age or fitness level can do this and benefit from it. Clients slowly build up to a level they can handle. It is an attractive alternative for those who often don't have time for exercise.

From this Wall Street Journal article GE's Bob Wright Stays Strong By Lifting Weights Very Slowly:

“Workouts typically consist of one set of six to 12 exercises with little rest between sets…. trainers find a weight load that renders muscle fatigue in 60 to 90 seconds, and take clients through a full-body workout in approximately 30 minutes”.

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