Anybody who reads this blog even casually knows that I am a great fan of HIIT fitness training. That refers to High Itensity Interval Training, which refers to a method of training in which you exercise very hard for a very short burst followed by a much longer recovery period. This regimen is then repeated just for a few minutes. It has been determined that the bursts of intense exercise such as cycling for as little two seconds (yes, you read that right) can be enough to enjoy the benefits of HIIT, including a longer life span.
Showing posts with label HIIT. Show all posts
Showing posts with label HIIT. Show all posts
Tuesday, October 10, 2023
Tuesday, March 25, 2014
Fast Exercise: The Very Latest on High Intensity Interval Training
Dr. Michael Mosley appeared today on ABC's Good Morning America to discuss his book, "Fast Exercise." He discussed and demonstrated his high intensity interval training (HIIT)program that I have written about on numerous occasions in this blog. Weight Watchers Endorses High Intensity Training for Weight Loss, October 6, 2013.
The program involves just one minute of high intensity exercise three times a week. The exercise program is said to result in weight loss as well as better overall health. Specifically, Dr. Mosley says that it can reduce the likelihood of developing diabetes.
I have followed this program on several occasions and I believe in it. If your doctor permits you, give it a try and let me know your results.
The program involves just one minute of high intensity exercise three times a week. The exercise program is said to result in weight loss as well as better overall health. Specifically, Dr. Mosley says that it can reduce the likelihood of developing diabetes.
I have followed this program on several occasions and I believe in it. If your doctor permits you, give it a try and let me know your results.
Monday, February 10, 2014
Concept 10 10: The Latest High Intensity Interval Training for Strengh
Do you want to develop your strength in your body but just don't have the time to work out at the gym on the Nautilus for 1 or 2 hours a day? I know I don't. And I'm supposed to be retired and have all the time in the world. Well, I have the answer: Concept 10 10.
I have written quite a bit about the benefits of high intensity interval training or HIIT. See e.g.,http://notjustforboomers.blogspot.com/2013/10/weight-watchers-endorses-high-intensity. Most of those involve aerobic activity which is done at a very high level of exertion, followed by an even longer period at a much lower level of exertion. The entire session generally lasts only between 3 and 6 minutes. It can involve cycling, running, walking on a treadmill or just plain old walking.
If you haven't heard of Concept 10 10, you are not alone. I hadn't heard of it either until I read about it in the local newspaper down here in Southwest Florida.It sounded fascinating so I thought I would share it with you with a slight variation of my own that I am working on.
Basically, the concept is that you work out on the Nautilus or other strength building machines for about 20 minutes just once a week. During that twenty minutes, you perform various of the standard strength exercises. The difference is that you only do a limited number of those exercises at a very slow pace until muscle failure. The slower, the better. By doing the exercises slowly, you actually use more effort and therefore the muscle failure comes faster. Usually, the exercises are observed by a Concept 10 10 trainer, but once you learn the routine, I would think you should be able to perform the exercises on your own. But I would strongly recommend consulting with a trainer and your physician before undertaking these or any other form of exercise.
Earlier, I mentioned that I developed a variation of this training method. Very simply, it involves doing the same exercises with a resistance band. I have tried it and it does seem to work. A good source of information on resistance band exercises that can be done in twenty minutes can be found at www.sparkpeople.com/.../fitness_articles.asp?id..
As I said before, please consult with your physician before any exercise program. If he or she approves, give this approach a try and let me know what you think.
I have written quite a bit about the benefits of high intensity interval training or HIIT. See e.g.,http://notjustforboomers.blogspot.com/2013/10/weight-watchers-endorses-high-intensity. Most of those involve aerobic activity which is done at a very high level of exertion, followed by an even longer period at a much lower level of exertion. The entire session generally lasts only between 3 and 6 minutes. It can involve cycling, running, walking on a treadmill or just plain old walking.
If you haven't heard of Concept 10 10, you are not alone. I hadn't heard of it either until I read about it in the local newspaper down here in Southwest Florida.It sounded fascinating so I thought I would share it with you with a slight variation of my own that I am working on.
Basically, the concept is that you work out on the Nautilus or other strength building machines for about 20 minutes just once a week. During that twenty minutes, you perform various of the standard strength exercises. The difference is that you only do a limited number of those exercises at a very slow pace until muscle failure. The slower, the better. By doing the exercises slowly, you actually use more effort and therefore the muscle failure comes faster. Usually, the exercises are observed by a Concept 10 10 trainer, but once you learn the routine, I would think you should be able to perform the exercises on your own. But I would strongly recommend consulting with a trainer and your physician before undertaking these or any other form of exercise.
Earlier, I mentioned that I developed a variation of this training method. Very simply, it involves doing the same exercises with a resistance band. I have tried it and it does seem to work. A good source of information on resistance band exercises that can be done in twenty minutes can be found at www.sparkpeople.com/.../fitness_articles.asp?id..
As I said before, please consult with your physician before any exercise program. If he or she approves, give this approach a try and let me know what you think.
Sunday, October 6, 2013
Weight Watchers Endorses High Intensity Interval Training for Weight Loss
As those who read this blog know, I am a strong advocate for Hight Intensity Interval Training or HIIT. Weight Watchers, of course, is the largest and arguably most successful weight loss plan. I am pleased to report that Weight Watchers has acknowledged the benefits of HIIT as an important part of a weight loss plan.
In its September/October 2013 issue of its Weight Watchers Magazine, Weight Watchers discusses a plan for HIIT, referring to it as the "hottest" approach to walking. Referring to a study published in the Journal of Physiology, it says that three thirty minute sessions of HIIT are as effective as 5 sixty minute sessions of moderate activity. The article states that not only can HIIT supercharge your weight loss program, it can reduce the risk of diabetes and heart problems, at the same time increasing stamina.
The article suggests three plans, one for the rookie walker, another for the regular walker and a third for the pro. For the rookie, it suggests 12 repetitions of alternating 30 second push activity followed by 2 minutes of a recovery walk. For the regular, it involves 15 periods of 1 minute of push followed by 1 minute of recovery. and the pro, 20 periods of 1 minute of push followed by only 30 seconds of recovery.
Finally, the article points out three considerations while walking during the push period: 1. take small steps; 2 focus on stepping first on your heel; and 3. pump your arms as though you were running.
Source: Weight Watchers Magazine, September/October 2013.
In its September/October 2013 issue of its Weight Watchers Magazine, Weight Watchers discusses a plan for HIIT, referring to it as the "hottest" approach to walking. Referring to a study published in the Journal of Physiology, it says that three thirty minute sessions of HIIT are as effective as 5 sixty minute sessions of moderate activity. The article states that not only can HIIT supercharge your weight loss program, it can reduce the risk of diabetes and heart problems, at the same time increasing stamina.
The article suggests three plans, one for the rookie walker, another for the regular walker and a third for the pro. For the rookie, it suggests 12 repetitions of alternating 30 second push activity followed by 2 minutes of a recovery walk. For the regular, it involves 15 periods of 1 minute of push followed by 1 minute of recovery. and the pro, 20 periods of 1 minute of push followed by only 30 seconds of recovery.
Finally, the article points out three considerations while walking during the push period: 1. take small steps; 2 focus on stepping first on your heel; and 3. pump your arms as though you were running.
Source: Weight Watchers Magazine, September/October 2013.
Friday, June 21, 2013
The 4 Minute Workout: High Intensity Training Really Works
I have written several times in this blog about the potential health benefits of High Intensity Interval Training or HIIT. That approach to fitness involves cycling or some other aerobic activity for a short period of time (as little as 30 seconds) followed by a rest period. This procedure is repeated three or four times, three times a week. It works as evidence has shown.
http://notjustforboomers.blogspot.com/2013/04/high-intensity-interval-training.html
There is a new twist on high intensity training that deserves a further look. We all complain that we never have enough time to exercise. We are too busy at work, at home and everywhere else to make it to the gym for an hour workout. Well, you may only need four minutes, three times a week to achieve similar results. And you can do it anywhere and no special equipment is required
As reported in the New York Times, "The 4 Minute Workout", researchers at the Norwegian University of Science and Technology conducted a study to determine whether 4 minutes of aerobic exercise at 90% of maximum heart rate performed three times a week would have the same effects on maximal oxygen uptake, blood sugar and blood pressure as longer training sessions. After ten weeks, the researchers determined that the answer was a definite "yes."
For the full article, see http://well.blogs.nytimes.com/2013/06/19/the-4-minute-workout/
http://notjustforboomers.blogspot.com/2013/04/high-intensity-interval-training.html
There is a new twist on high intensity training that deserves a further look. We all complain that we never have enough time to exercise. We are too busy at work, at home and everywhere else to make it to the gym for an hour workout. Well, you may only need four minutes, three times a week to achieve similar results. And you can do it anywhere and no special equipment is required
As reported in the New York Times, "The 4 Minute Workout", researchers at the Norwegian University of Science and Technology conducted a study to determine whether 4 minutes of aerobic exercise at 90% of maximum heart rate performed three times a week would have the same effects on maximal oxygen uptake, blood sugar and blood pressure as longer training sessions. After ten weeks, the researchers determined that the answer was a definite "yes."
For the full article, see http://well.blogs.nytimes.com/2013/06/19/the-4-minute-workout/
Friday, April 12, 2013
High Intensity Interval Training For Fitness and Lowering Blood Sugar
Michael Mosley, the author of the best-selling diet book, The Fasting Diet (more on that diet, which is all the rage in England, in a subsequent post) recently appeared on public television in a special entitled "The Truth About Exercise." In that episode, which is part of a three part series on health issues, Mosley, a British physician and journalist, explored the research surrounding High Intensity Interval Training. Moreover, he submitted himself as a guinea pig to determine its effectiveness. Now, I have previously written about HIIT as it is usually called, http://notjustforboomers.blogspot.com/2012/04/high-intensity-interval-training-for.html, this program provides dramatic evidence of its effectiveness.
At a research facility in Scotland, Mosley learned the technique which involves cycling on a stationary bicycle for 20 second intervals at maximum speed three times a day for three days a week. That's it. Dr. Mosley followed this non-demanding regimen for one month or for a total of 12 minutes. At the end of the month, his blood sugar was measured and compared to a reading prior to beginning the program. His blood sugar, which had been in the borderline or pre-diabetic range, was down by over a remarkable 23%! However, his aerobic intake measured by the so-called VO2 max showed no improvement. Other tests have shown that in some people up to 20% improvement can be shown following an extended use of the regimen. Apparently, Mosley's genetic makeup was responsible for his lack of improvement in that area as measured by particularized gene testing and not some failure of the program itself.
What does all this mean for you and me? I think it means that you don't have to run 25 miles a week to improve your chances of reducing blood sugar and increasing your aerobic capacity. Al for 12 minutes a month. What a great return on investment. http://notjustforboomers.blogspot.com/2012/04/high-intensity-interval-training-for.html Shop Amazon - Perfect Gifts for Mother's Day
At a research facility in Scotland, Mosley learned the technique which involves cycling on a stationary bicycle for 20 second intervals at maximum speed three times a day for three days a week. That's it. Dr. Mosley followed this non-demanding regimen for one month or for a total of 12 minutes. At the end of the month, his blood sugar was measured and compared to a reading prior to beginning the program. His blood sugar, which had been in the borderline or pre-diabetic range, was down by over a remarkable 23%! However, his aerobic intake measured by the so-called VO2 max showed no improvement. Other tests have shown that in some people up to 20% improvement can be shown following an extended use of the regimen. Apparently, Mosley's genetic makeup was responsible for his lack of improvement in that area as measured by particularized gene testing and not some failure of the program itself.
What does all this mean for you and me? I think it means that you don't have to run 25 miles a week to improve your chances of reducing blood sugar and increasing your aerobic capacity. Al for 12 minutes a month. What a great return on investment. http://notjustforboomers.blogspot.com/2012/04/high-intensity-interval-training-for.html Shop Amazon - Perfect Gifts for Mother's Day
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