WEIGHT MANAGEMENT BASICS: 8 HIGH INTENSITY INTERVAL TRAINING - You can train your heart with aerobic exercise at 70% of your maximum heart rate over several weeks of walking on a treadmill, and this has been the traditional way to condition the heart through training for over 40 years.However, there is now a new form of aerobic exercise on a bike, treadmill, or elliptical that burns more calories than walking at a steady pace and it is called HIGH INTENSITY INTERVAL TRAINING or HIIT. In this type of aerobic exercise, you warm up and then push as hard as you can to 90% of your maximum heart rate (220 minus your age) for 20 seconds and then go slowly for 20 seconds, then repeat the cycle three more times. If you are very fit you can make the bursts of exercise longer but always have an equal rest period. Research shows that compared to steady exercise, you will burn 6% to 15% more calories with HIIT. This extra calorie burn is due to more oxygen consumption by the body during the pauses between the rapid bursts of exercise on a treadmill, bike, or elliptical. The extra calories burned are called EPOC or Excess Post-exercise Oxygen Consumption. The same concept applies to resistance exercises like weightlifting, machines, and resistance bands. It was always thought that few calories were burned with weightlifting, but scientists found that calories were burned after exercise as muscle took up amino acids to build protein and glucose to restore glycogen in the muscles. So be sure to have a Protein-Rich Shake within 30 minutes to 1 hour after the end of your whole exercise session including aerobic HIIT and your resistance and weightlifting exercises to feed your muscles. In the next few posts, I will go over how to train your different muscle groups including Glutes, Quads, Abs, Chest, Back, Biceps, and Triceps - so stay tuned!! To learn more go to www.FitterYouToday.com.au
Grip strength HIIT - my heart rate gets well above 150.
44kg / 96 pounds each hand
About 33 steps (30 meters)
Locked lats, shoulders down and back - upright posture
~30-45 second rest between trips
Tonight I did 8 trips at the end of deadlift day - a solid ten minutes of high respiratory rate and heart rate - grip is main focus but it works shoulders, traps, abs, posterior chain, and more #gripstrength#crushgrip#posteriorchain#hiit#highintensityintervaltraining#maxheartrate
Tag a friend that can use this SUPER easy tip to improve their physique and health! @rp_transformations
WALK MORE TO IMPROVE YOUR HEALTH AND PHYSIQUE
Walking has been receiving a lot more attention lately, with the increase in popularity of pedometers and the “10,000 steps per day” goal, and for good reason. We used to walk a lot more, but with the increased modernization of our society we are becoming more and more sedentary, and our health is suffering because of that.
Here are a couple of main reasons why you should consider walking more every day.
First, walking requires no equipment, no special clothing or shoes and can be done anywhere. You just get up and move.
Second, even though walking can be done inside, on a treadmill, the real benefits are obtained when it’s done outside. That way, aside from the walking itself, you are also benefiting from the sunlight and breathing fresh air.
Third, walking has almost no recovery demands, so it’s an excellent cardio option for heart health and fat loss, or as an active recovery method on a rest day.
Last but not least, putting some headphones on during your walk is a great opportunity to detach and relax, or to listen to a podcast or an audiobook, thus also getting some brain gainz along with the physical health improvements.
As far as how much you should walk, 10.000 steps per day is a good goal to shoot for. If you are only getting in a couple thousand of steps each day, don’t get discouraged, just try to walk a bit more than last time.
: @szotaktme #rpstrength#rplifestyle
Repost from @rpstrength
Hey guys! I've received a few questions regarding the HIIT IT WIN IT Challenge I'm hosting so wanted to answer them here in case anyone else is interested!
Is there a modifier?
Yes!!! I provide modifications for every single move, whether I"m showing it to you or verbally telling you, so either way, HIIT30 is for beginners and advanced athletes alike!
I'm too busy, will I have time for it?
I developed the program specifically for those who feel like they can't get their workouts in but WANT to! These programs are less than 30 mins. For the first few workouts, they're only 17 mins long not including warm up and cooldown! You can totally get it in as long as you carve out time for it. :)
I have a lot of weight to lose, can I do this?
You TOTALLY CAN! Whether you want to lose 5 or 50 lbs, the guidelines are relative to what YOUR body. The guidelines are super simple to follow and WILL work if you put your mindset into it!
If you haven't already checked out what it's all about, go to my link in my bio @jennyjfitness for all the info! Spots are filling up! :)
Move 1: Single Leg Deadlift to Pistol Squat (killer!)
Move 2: Wood choppers
Move 3: Dumbbell Jacks
Perform each movement for 1 minute - repeat 3-4x!