high intensity interval training

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The esoteric benefits of high intensity strength training

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A small improvement in isolation is just that, a small improvement, but if you add up all the small improvements it can be quite significant, even life changing. There is an incredibly long list of benefits from high intensity strength training.

From the website Body By Science, some of less familiar more esoteric benefits of high intensity strength training:

-Reversal of age-related gene expression

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Doctor says asthmatic's improvement using high intensity interval training is remarkable

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I am an asthmatic prone to bronchitis and debilitating migraines induced by sinusitis.

A year and half ago I got pneumonia, chronic bronchitis, and my asthma flared up and stay flared.  I was weeks using a nebulizer to get the asthma under control.  

My oxygen consumption level was in the low 80 percent range.  My heart had to work harder to get the oxygen I needed. As a result my blood pressure rose, and my resting pulse was twenty beats per minute higher. I was listless and constantly tired. 

Forced expiratory volume (FEV) measures how much air a person can exhale during a forced breath.  My FEV test was one long wheeze.  I was a mess.

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Peak strength and endurance at the same time, Is it doable?

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An active Marine who trained a lot once told me, "Whenever I do my personal best at bench press my running is way off, and whenever I am at my best at running my bench press suffers".

Alan Page was a 260 pound defensive tackle for the Minnesota Vikings. Toward end of his career he had trained for and completed a marathon – the first active NFL player to do so. He lost a significant amount of muscle; so much so that he switched position to linebacker at 225 pounds. When you run great distances carting around more muscle is demanding.

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High intensity interval training increases endurance

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From this article, Scientists Discover Why High Intensity Interval Training (HIIT) Can Match Endurance Training discussing HIIT:

“Short bursts of just a few minutes of exhausting physical activity can prepare muscles to work harder, boosting the production of new  mitochondria  (powerhouses of the cells, generating the energy that our cells need to do their tasks), which culminates endurance enhancement much like more time consuming endurance training. High-intensity exercise triggers the breakdown of calcium channels as a result of an increased production of free radicals.”

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Are treadmill desks a workable solution?

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Workable solution, pardon the pun. Are treadmill desks the solution for people who are desk-bound at work and increasingly becoming out of shape? The treadmill desk sounds like an oxymoron to me.  Sort of like high-class hooker, Dodge Ram; small crowd, plastic silverware; you get the idea. According to this NYT article, The Downside of Treadmill Desks

“Previously sedentary office workers who walked slowly at a treadmill desk for two hours each workday for two months significantly improved their blood pressure and slept better at night.”

Further into the article comes this quote:

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Is yoga sufficient strength exercise for optimal health?

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From this NY Times article, Does Yoga Build Strength? The question in the title is asked and their answer is:

“In general, the few available experiments involving yoga suggest that it leads to measurable but limited and patchy strength gains.”

Is yoga sufficient strength exercise for optimal health?   The question is a straw man.    In the yoga classes I have attended increasing flexibility and mobility, not strength, was the central purpose.

The six factors of fitness are strength, flexibility, body leanness, resistance to injury and illness, enhanced bone density, and increased cardiovascular efficiency.  The degree to which yoga helped me improve strength or the other factors of fitness, I don’t know or care; I simply felt better afterwards. I tell my clients to do something they enjoy and they will be more likely to stick to it.  For many, that is yoga.   I tell them to strength train too.  

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What exercise device or program truly delivers? Part 2

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The article is a continuation of What exercise device or program truly delivers? Part 1

...If you don’t time for all that there is one form of exercise that addressed all the aspects of health, while not completely, to a very significant degree – that is strength training (a certain type of strength training will do it in minimal time).  In the long-run strength is the most important aspect of health.  The number one reason people enter nursing homes each year is because they lack the strength to carry out daily activities.  They lose muscle, bone density, strength, and balance.  They fall, get injured, and end up in a nursing home.  They are not put in homes because they are out of breath.  Increasing strength
will do more to increase your quality of life than any other exercise.

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What exercise device or program truly delivers? Part 1

personal trainers at work personal training New Orleans

Thighmaster, Ab Roller Plus, Ab Blaster, Belly Burner, Abtronic, Garden Weasel, Ab Energizer, Buns of Steel, Six Second Abs ... ad nausea.   Do they work?   Garden Weasel works, while some of the above had been fined millions by the FTC.  But no matter, it is not whether they work; it is whether people think they work. That and you have to have $19.95  Is there anything that works wonders? There really is. Read on.

People buy exercise devices, join health clubs, and start exercise programs to look, feel, and perform better.    Too often their expectations are too high -- they are trying to exceed what their   genetics will allow.  These high expectations become the building blocks of resentment.   Once expectations are not met, motivation to continue exercising wanes. For the unmotivated fitness clubs becomes collection agencies disguised as fitness clubs.

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High Intensity Interval Training (HIIT)

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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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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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