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  • Your Hormones and Storing Fat

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    Your Hormones and Storing Fat

    Hormones are responsible for a lot of body functions, including the burning and storage of fat. In order to lose fat, you must first have a well-functioning body and that means restoring the hormones that are in charge of fat-burning and fat-storing.  Hormone imbalances of any kind will undermine all your efforts of trying to lose fat.  Some health problems that are in regards to hormones are hyperthyroidism and hypothyroidism.  Hyperthyroidism is a condition when there is too much thyroid hormone which can cause chronic anxiety, give you heart palpitations, and even cause disrupted sleep. Hypothyroidism is having low levels of thyroid hormone which will cause weight gain, hair loss, and feeling cold even on a sunny day.  As of recently, fat has been discovered as a hormone-producing organ just like the thyroid, adrenals, and pancreas.  So then what happens to our fat stores when we are dieting?

    To begin, let’s first become familiarized with hormones secreted by fat.  Leptin is the hormone secreted by the white fat tissue, or otherwise known as the unhealthy fat. It is also in direct communication with the hypothalamus gland.  During homeostasis, the hypothalamus maintains your metabolism and appetite.  Let’s say for instance though that your storage of fat begins to run low, your metabolism will not necessarily want to be functioning at its full potential therefore the hypothalamus tells the thyroid gland to turn off.  Secondly, the hypothalamus increases function, thus increasing our appetites.  This is one of the reasons why 95% of dieters regain all of their lost weight because the body is engineered to slow down metabolism and increase appetite when there are insufficient fat stores.  Overweight and obese people obviously carry a lot more fat on their body which means they are producing a lot more leptin.  Over secretion of leptin however, has caused the hypothalamus to become leptin resistant.  Being leptin resistant essentially means that the brain thinks fat stores are low in the body which in turn slows down metabolism and increases appetite. When someone is leptin resistant, they may find themselves overeating, have frequent blood sugar spikes, high fat storage, excessive fructose consumption, and even chronic stress. In the previous posts, we learned that having high levels of the stress hormone cortisol leads to health problems like extra fat storage.  Leptin resistance and having low levels of it also causes cortisol to increase dramatically.  As far as dieting goes, the bottom line is that dramatically cutting out fats will more likely lead to weight gain than weight loss due to the hormonal imbalances that occur.

    Despite being told that fat is not good for you, our bodies need the healthy kinds of fat for energy and body functions.  Healthy fats are the monounsaturated fats, polyunsaturated fats, and omega-3s.  Some healthy options to try are olive oil, coconut oil, avocados and salmon. The unhealthy fats are trans fats and saturated fats which are found in foods like cheese, butter, chicken with the skin, and chips. So instead of completely cutting out fats, incorporate healthy fats to replace bad fats in order to control your weight and meet a healthier well-being.

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  • How to Help Heal the Stomach

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    Abdominal discomfort is never pleasant to deal with. It may be a minor issue at first, but if the underlying issue is never addressed, the problem will most likely worsen and thus becoming an obstacle in your lifestyle. Here are a few common digestive disorders and its causes, symptoms, and treatments.

    Gastroesophageal reflux disease (GERD) – involves the lower esophageal sphincter (LES) – the muscle that connects the esophagus with the stomach. In people who have GERD the LES doesn’t work properly like a valve to keep stomach acid in the stomach, therefore it leaks out and rises up to the esophagus. This is also sometimes referred to as acid reflux that usually results in having heartburn or dysphagia. Heartburn is the most common symptom and can often be mistaken for the pain associated with heart disease or a heart attack. Exercise may aggravate the pain associated with heart disease; however, heartburn pain is less likely to result from physical activity. GERD is pretty common and affects about 1 in 5 people at least once a week. Some of the risk factors includes: being obese or overweight, eating too many fatty foods, smoking, excess alcohol consumption, pregnancy, hiatus hernia, and stress. Coffee and chocolate may also cause the LES to relax, thus weakening it. Based on these risks factors, a change in lifestyle and diet will show the biggest improvements for most people who treat this disorder. Exercising regularly and eating more healthy meals can also help jumpstart weight loss.

    Irritable bowel syndrome (IBS) – affects the large intestine or colon. IBS symptoms include abdominal cramping and discomfort, bloating, constipation, gas, diarrhea, alternating bouts of constipation and diarrhea, and clear or white mucus with the stool. During a doctor visit, they will check if there is abdominal pain or bloating that clears up when stool is passed, abdominal pain or bloating linked to bouts of diarrhea or constipation, and stools that pass more frequently than normal. The guideline for diagnosing someone with IBS is that these symptoms must be present for at least six months. It is not known exactly what causes IBS; however, there are some triggers and factors that put a person at risk of getting this disorder. Some common food triggers may include fats, fruits, spices, beans, cabbage, cauliflower, and broccoli. For other people stress may cause signs and symptoms of IBS to be worse or occur more frequently, but it is not the primary cause of IBS. Hormonal changes may also play a role in IBS because it has been found that women are twice as likely to have IBS. During menstrual cycles, many women experience worse symptoms of IBS and it probably has to do with the hormone changes. Furthermore, you’re more likely to have IBS if you are young, a female, have a family history of IBS, and have a mental health problem such as anxiety or depression. In many cases of IBS, simple changes to your diet and lifestyle can provide relief. Some of these changes may include eating fiber because it will help reduce constipation. Fiber can be found in foods such as grains, fruits, vegetables and beans. Exercising regularly will also help relieve depression and stress due to the influx of the “feel good” hormone dopamine. It also stimulates normal intestinal contractions to lessen abdominal discomfort.

    Diverticulitis – Diverticular disease is when sacs or pockets (diverticula) of the wall of the colon start to develop. Symptoms include severe cramping pain that is usually worse on the left quadrant of the abdomen. Aging and hereditary factors play a role in the development of diverticulosis and diverticulitis, but diet seems to be a bigger influence. A lack in fiber and high refined foods can increase the risk of diverticulitis. Constipation, smoking, being overweight, and the use of anti-inflammatory medication are other factors that increase the risk of diverticular disease. If you experience consistent constipation, this may create enough pressure in the intestinal walls and overtime they will weaken and begin developing the sacs and pouches. If these pouches become filled with fecal matter or indigested food, they are very vulnerable to infection, leading to more severe pain and inflammation and the diagnosis of diverticulitis. The best ways to prevent diverticulitis is to modify your diet and lifestyle as well. Eating foods high in fiber will aid in easing bowel movements, and regular exercise will strengthen intestinal muscles which will also aid bowel movements.

    Overall, it’s clear that clean healthy eating and regular exercise helps promote a healthier digestive system and body. It’s important to listen to your body and notice when certain foods you eat trigger discomfort. Noticing these signs and symptoms as soon as they occur will help you prevent a digestive disorder from developing or improve the conditions of an existing one.

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  • Do you have neck pain, back pain, shoulder pain or headaches?

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    FREE POSTURAL INTERACTIVE Workshop

    Sat April 25th @ 10:15am-11:15am.
    RSVP to Kevin at Pure Motion Fitness 858-442-9054
    10175 Rancho Carmel Dr. #106 92128

    Do you work @ a desk all day or sit in front of a computer for long periods of time? Do you have neck pain, back pain, shoulder pain or headaches? Do you want to move better, perform better and eliminate pain? Well then this is the workshop for you!!!!

    Workshop to include:

    • A brief lecture on the anatomy of the spine , the importance of proper posture in eliminating current pain and/or movement dysfunction as well as the importance of posture in preventing future pain and dysfunction.
    • Learn the 3 daily key exercises for eliminating poor posture and learn multiple ways to improve mobility, flexibility and strength.
    • Individualized postural assessments, Q&A session.

    More about the presenters

    Todd Sparks, PT, MPT, DPT, CSCS
    Physical Therapist

    Todd is a 2002 graduate of the University of Rhode Island with a Bachelors Degree in Psychology, a 2004 graduate of American International College with a Masters Degree in Physical Therapy, and a 2012 graduate of Regis University with a Doctorate Degree in Physical Therapy. He is a nationally Certified Strength and Conditioning Specialist and specializes in the assessment and treatment of orthopedic dysfunction with an emphasis on advanced manual techniques as well as functional rehabilitation. Todd’s goal is to help patients of all ages and levels restore movement, function and return to an active, pain free lifestyle.

    Kevin Moses, CSCS, FDN

    Kevin has been following his passion for health and fitness for the past 15 years. He has a degree in Exercise Physiology and is also certified as a Strength and Conditioning Specialist. He also received a certification as a Functional Diagnostic Nutritionist, which has allowed him to educate on topics such as hormones, immune function, digestion, and the detoxification functions. He love sharing his passion to help others improve their health and their lives.

     

    RSVP to Kevin at 858-442-9054

     

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  • High Intensity Interval Training for Maximum Fat Loss

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     High intensity interval training (HIIT) is a training technique that requires an all-out, one hundred percent exertion and effort through very short and quick bursts of exercises followed by short rest periods. This type of cardiovascular workout is designed to keep a person’s heart rate level high and over time, burn more fat in a shorter amount of time. This type of training can be done with or without equipment and machines, which makes it very convenient for anyone.

    A typical session would include a warm-up of 5-10 minutes where the intensity gradually increases, and then afterwards, you can begin the interval exercises. One should aim to train at a work to recovery ratio of 1 minute of exercise to every 2-3 minutes of active recovery. Active recovery means that you should continue moving while breathing and resting. Some examples of these can be jogging lightly in place or indoor cycling on a flat road. The reason behind this method of training is to allow the muscles to remove the metabolic waste and produce more energy for the next interval. For beginners, start at a lower number of workouts and then gradually work up to doing 10-12 high intensity work intervals per session.

    Some of the benefits that can be achieved from HIIT is to train the body to become efficient at producing and using energy from the anaerobic system. The anaerobic system does not depend on oxygen. In addition, HIIT also serves as an effective method to increase one’s VO2max in a shorter amount of time compared to having to run for long periods of time. In a study of sedentary and recreationally active individuals, after only 10 weeks of HIIT, there was a significant increase in their VO2max levels. It was found that in these untrained individuals, they used more fat than glycogen for energy when performing HIIT compared to continuous training. Other benefits include the improvement of blood pressure, cardiovascular health, cholesterol, and abdominal and body weight. Since HIIT requires so much energy to be used, it’s important to properly recover at least one full day in between the training sessions.

    Article by Pure Motion Intern – Kayla Fang

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  • The Power of Intermittent Fasting

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    The power of intermittent fasting can be significant. Intermittent fasting is a diet plan in which a person sets a time during the day in which they will fast and when they will eat. Fasting is usually done between 16-20 consecutive hours and eating is allowed for the other 4-8 hours of the day. While fasting a person is allowed to eat and drink low calorie or calorie-free foods such as water, coffee, tea, and vegetables.

    So how can intermittent fasting help someone achieve their health goals? When you are fasting, your body will be forced to use its stored body fat for energy, thus burning fat. Fasting helps optimize the release of the fat burning hormones in our bodies such as the human growth hormone (HGH) and insulin. It’s been shown in studies that fasting resulted in an overall higher increase in HGH production compared to when someone is in a fed state. As for insulin, it’s been shown in studies that after intermittent fasting there were an increased insulin action on whole body glucose uptake. By fasting every second day, it increased the insulin sensitivity approximately sevenfold and decreased the incidence of diabetes as well. Furthermore, the longer one practices fasting, it can help them control hunger and cravings since the body has learned to balance insulin and blood sugar levels, and in turn help correct other hormone imbalances.

    Intermittent fasting supplemented with exercise can be very effective in helping someone achieve weight loss as well. It’s recommended that one engages in total body workouts with as very little rest as possible in between sets for the best results while fasting. Concentrate on weekly strength training workouts that would utilize a kettlebell, free weights, or your body weight.

    By:  Pure Motion Intern – Kayla Fang

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  • Testimonial from Kevin Sharp

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    Kevin SharpMOTIVATION RESTORED

    I come from the standard chain of gyms; I did the standard workout with weights and stretching; I did the standard, “keep this workout up for three months” and then stop going to the gym.  I would always get to a place where I didn’t know what to do next to improve myworkouts. I didn’t know how to get stronger or how to address any minor setbacks with my body. Or most importantly how to stay motivated working out by myself.  I was frustrated with the lack of results and direction I had working out on my own.

    I came to Pure Motion Fitness and spoke to Kevin about my frustrations and goals. He was very understanding, talked to me about the benefits of the personal training classes offered here and challenged me to try it out. Well, it has been seven months and it has been a great experience. I realized what motivates me most is here at Pure Motion Fitness:

    *a small group environment
    *circuit training
    *exercise that don’t rely on machines
    *clear direction how to keep improving through my workouts
    *a variety of workouts
    *workouts that include  balance and functional exercises   

    The personal trainers here are great and very nice to be around. They provide clear direction, teach you new movements and exercises, watch your form and provide feedback. In the small group setting your trainers get to know you – they modify exercises if needed for injuries or other issues and also challenge you to do more. It motivates me to push myself when they push me because I know I won’t get injured and they understand the level I want to reach. The trainers, in addition to their skill and knowledge, have different personalities and styles which also help to keep the variety in workouts so I don’t get bored.

    The workouts are fun and challenging.  The benefit of having personal trainers lead the classes is they can be modified for my specific needs. It is comforting to know that the trainers will take the time to help me though any physical limitations I might have. During class we work on a variety of muscle groups, balance and cardio each workout. We use a variety of equipment including – TRX, medicine balls, pulley’s, straps, dumb bells, and own-body weight exercises  This keeps things fresh and challenging.  It’s important to me that I have an experienced trainer “telling me what to do” so I don’t have to think about the routine, I only have to focus on the exercise.

    Lastly, you also get to know the other folks that come to the class – making new friends. The peer pressure is also a great motivator during the workouts.

    In summary, working out at Pure Motion Fitness has been a great decision.  I look forward to my work-outs. I am stronger, more flexible, have better balance and my cardio has improved. As a result, I look and feel better. My motivation is restored!!!

    –Kevin Sharp

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  • Golf Specific Exercises

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    Importance of golf specific exercises:

    If you love golfing and want to improve your golf swing then one of the most important things you will have to do is to learn and practice the right golf specific exercises. There are varieties of golf training exercises which one must practice to improve the game performance. Some of them provide improvements in golf swinging; some provide grip improvements while others provide strength and timing.

    There are golf stretching exercises too which can be helpful in relaxing the muscles and maximizing the ability to perform well during the game. Read further to discover some of the most effective and time proven golf specific exercises that can improve your golfing skills quickly in few days.

    Primary types of golf specific exercises:

    1) Golf strength training exercises: Golf strength training exercises provide power and speed to the players. To eliminate the chances of injury and to maximize the golfing skills, a player must train hard and strength training exercise can be the best choice for such golfers. If you want to excel in the game of golf then you must have prime qualities of famous and successful players such as Tiger Woods. Core strength, speed, flexibility and strong legs are qualities of a good golf player. Strength training exercises like cardio sprints, core twist, lunges, chest press punches, abdominal crunches, standing rows, jogging and lateral skips are very effective in improving the overall speed and agility of any golf player.

    2) Golf resistance training exercises: Golf resistance training exercises can also help any golfer to enhance the ability to swing systematically and eliminate the chances of injuries during the game. Start with light weight lifting and progress gradually towards heavy weight lifting to strengthen your core muscles and to gain maximum muscle power. The forearm and shoulder muscles have most chances of injuries in the game. That’s why one must practice golf resistance training exercises such as wrist extensions, wrist curls, ball squeezes, etc.

    3) Golf stretching exercises: Golf stretching exercises are critical to prevent any muscle injury during the game. Stretching exercises provide much needed flexibility and speed to the muscles that are required for proper golf swing. Yoga exercises are one of the best golf stretching exercises that can provide great balance, flexibility, strength and body stability. Yoga is also important for improving your game focus and concentration. Different postures in yoga can enhance the performance of your shoulder and forearm muscles as well as they can help improvise your body balance which is greatly needed during the golf swinging.

    4) Golf warm up exercises: Golf game demands repetitive rotation as well as extension of your hips, torso and thighs. The normal golf warm up exercises are really necessary to perform before the beginning of any game. These exercises keep any players away from any possible muscle injuries and relax the muscles to let them work to their maximum capability. The ab muscles as well as back muscles must get proper warm up exercises to enhance their efficiency during the game. Some of the easiest and fastest golf warm up exercises are hip rotations, lunge stretching and plank exercises.

    Learn and practice the above four types of golf specific exercises and improve your golfing skills as soon as possible.

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  • Why is my Stomach Bloated?

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    Why is my stomach bloated?

    This was a question I received recently from  one of my clients.  There could be many reasons why your stomach is bloated.  One of the most common, but overlooked, is not digesting protein.

    So many people are eating protein, but are they able to digest it?  With all we have done to ourselves by consuming antibiotics, eating the wrong foods, medications and stress, it’s no wonder we aren’t able to breakdown and digest protein.

    Some of the most common causes of not being able to digest protein are: Consuming anti-acids, Medications, Antibiotics, Eating the wrong foods – Food allergies and sensitivities, Low stomach acid, Stress, Parasites, Bacterial infections, Candida Albicans, Leaky gut syndrome

    The symptoms of not be able to breakdown protein could be: Bloating, Gas, Acne, Acid reflux, Constipation, Low energy, Weight gain

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    Most people tend to hide these symptoms without even thinking about it.  For instance, I had acid reflux for 15 years; my symptoms were bloating, weight gain, gas and acne.  I was taking anti-acids everyday and didn’t think anything of it.  In reality, I was masking the problem. Thank God I started to dig deeper around 6 years ago and found out that I had a parasite infection and had low stomach acid. After few months of following a strict protocol, things got back to normal and I lost 25 lbs, no more bloating, gas, acne, and most of all, no more acid reflux.  That’s what brought me into this business, to share other alternatives to my clients health concerns. 

    If you suspect or are curious about finding out if you are able to breakdown protein, I do have a urine test available that is looking at the inability to digest protein.   The level of indican is an index of the efficiency of protein digestion. The indicant scale measures the presence of indol, a metabolic byproduct of the action of intestinal bacteria on the amino acid tryptophan. 

    Contact us for my details.

     

     

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  • Poway to the People

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    Poway Fitness

     

     

     

     

     

     

     

     

    Poway to the People

    There are many reasons to join a fitness studio instead of a big gym. What’s wrong with big gyms? For starters, they’re often packed. Do you really want to wait in line to use the exercise machines of your choice? On occasion, at a larger gym you might even find yourself jostling with another customer, arguing about whose turn it is to use a piece of equipment. And not to put too fine a point on it, but the more people there are crammed into a workout space, the more germs there are floating around during cold and flu season, the more sweat there is lingering on machines, and the more odor there is floating in the air.

    Big gyms are, by their very nature, corporatized and impersonal. They’ve been established to earn profits for the large companies which own them, and to that end, their employees are often trained as salespeople. That means many times when you approach an employee at a large gym – as friendly as he or she may seem to be – that person will really start to exert the sales pressure. These “trainers” are especially forceful if, and this is often the case, they’re working for commission. That is, they’ll try to sell you all sorts of things you don’t necessarily need: pricier membership plans perhaps, or maybe pieces of workout gear like tote bags (which are greatly overpriced in many instances).

    In addition, trying to break a gym membership can be as difficult as trying to steal gold from Fort Knox. Many membership contracts at big gyms are worded in extremely tricky ways – they’re legally airtight and offer the customer no leeway whatsoever. Thus, if your job forces you to move, or you get injured, don’t expect to receive any sort of refund from a large gym.

    By contrast, most fitness studios revolve around the needs and wants of their clients. They’re smaller, with fewer patrons, and therefore it’s much easier for their employees to really get to know their customers as individuals, to offer them more personal advice about specific exercises, nutrition, and so on. But being smaller does not mean skimping on quality: the vast majority of fitness studios offer all the same pieces of exercise equipment and machines that the larger gyms do.

    A great example of a client-centered fitness studio is Pure Motion in Poway, California. Pure Motion offers a variety of approaches to fitness, so you can choose the program most comfortable for you: there’s yoga, there’s training for individuals, there are group training sessions, and more. The Group Method program is especially fun: it involves 40-minute-long sessions combining resistance training, cardiovascular routines and Pilates so as to work the entire body – all major muscle groups. In other words, it offers the most fat-burning and muscle-toning in the least amount of time. If you’re unsure as to whether this Group Method program would work for you, you can try an unlimited number of classes for one week at a cost of just $20.

    One of the most important, and perhaps one of the less-discussed, aspects of fitness success is enjoyment. When you go to exercise, do you derive pleasure from the experience? If so, you’re much more likely to stick with your fitness routine. However, if going to work out is a chore – if it’s a cold, impersonal experience in which you have to compete for machines and dodge salespeople – you’re much more likely to abandon that routine, and suffer the health consequences for it. Fortunately, Poway’s Pure Motion Fitness studios like it, are dedicated to offering the most joyful exercise opportunities possible.

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  • Interval Training for Weight Loss

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    Poway Group Fitness

     

     

     

     

     

    Interval Training for Weight Loss and Toning

    When you’re interval training, you’re accomplishing several things, all of them important to your health. You’re burning fat and calories. You’re increasing your endurance. You’re lowering your risk of getting a chronic illness. You’re maximizing the time you spend working out. And you’re making your workouts more fun and engaging. Here is our schedule for our interval training classes.

    Interval training is also known as HIIT, which stands for ‘high-intensity interval training.’ An interval training session includes intense periods of exercise followed by periods of less strenuous exercises. These sessions can last anywhere from fifteen minutes to an hour or longer, depending on your schedule and on what your body seems to prefer.

    When you engage in HIIT workouts, you really expend the energy that’s stored within your body fat, and that means visible results faster. HIIT programs have been known to target stomach fat in particular, and stomach fat is a notoriously difficult type of fat to eliminate. Other forms of working out – say, a daily thirty-minute jog – don’t attack body fat as efficiently, and so they’re not as effective at slimming a person down.

    When you first embark on an interval training program, it’s wise to use a one-to-five ratio for intense exercise and recovery times. That means for every one second of intense exercise, you should perform light to moderate exercise – this is the recovery period – for five seconds. Or, to use a concrete example, for every minute that you run full-speed on a treadmill at the gym, you would jog on that treadmill for five minutes. As you get stronger and your endurance improves, however, you want to work toward achieving a ratio of one-to-three, or even one-to-two, in which you would, to use the same example, run as fast as you can on a treadmill for a minute, then jog for two or three minutes. If you haven’t tried this sort of exercise setup before, you might be amazed at how fast an hour can pass.

    At the same time, though, don’t keep your intervals the same length. It’s better to make your first intense interval last for a minute, let’s say, and the next one for three minutes, and the next one for 90 seconds, and so on. By varying the lengths of your intense and moderate intervals, you prevent your muscles from settling into a routine. When muscles perform exercises by rote, it’s harder to obtain visible results.

    Remember that just about any form of cardiovascular / aerobic exercise can work for interval training. That is, that pattern of intense periods interposed with moderate periods would work with swimming, bicycling, using a stair-climbing machine, etc. In fact, it makes sense to vary the aerobic exercises you do as often as possible, so as to keep your workouts fresh and exciting. Keep in mind, too, that in order for interval training to be productive, you must complete at least 3 or 4 sessions every week.

    Before interval training sessions, always warm up with ten minutes of light exercise – maybe a walk or a jog – and proceed to 10 minutes of full-body stretching. This kind of warm-up before a HIIT workout will prevent injury. And while intensity is certainly important to any HIIT workout, you never want to exercise so hard that you feel pain, nausea or dizziness. If you do, consult your physician right away.

    Finally, interval training classes at a fitness center can be a great way to make sure your HIIT workouts are properly structured. And interval training with other people can help keep you motivated for an entire session, and make your workouts even more enjoyable.  Check out our schedule for our interval training classes.

     

     

     

     

     

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