Letting fitness slide over the holidays is easy to do. Tight schedules, short days, and frequent celebrations sap the motivation of even dedicated gym goers. Your best weapon? Create a go-to workout that's time efficient (less than 30 minutes), convenient (in your home on your schedule), and effective enough to keep you coming back for continued results. HIIT (High Intensity Interval Training) meets those requirements and is adaptable and effective for any level of athlete. Here's what you need to know.
HIIT is effective.
Despite the shorter duration of these workouts (less than 30 minutes), the intensity of HIIT workouts results in a higher calorie burn both during and after the workout. This means that the post-exercise oxygen consumption (an indicator of resting calorie burn) is higher following HIIT workouts than other forms of training, and will stay high for two hours afterwards. After HIIT training your body is primed to use your holiday meal building muscle and fueling for your next workout, rather than putting on fat. HIIT is also demonstrated to specifically target abdominal fat. Additional health benefits of HIIT over steady state cardio include improvement in insulin levels, cholesterol, blood pressure, cardiovascular fitness, and body weight (ACSM)
HIIT is efficient.
A true HIIT workout is short in duration. 20-30 minutes is ideal. These workouts are well suited to busy schedules that require results in less time. HIIT workouts also deliver results with 2-3 workouts each week. While you can complement HIIT training with active recovery, strength, and endurance training for a full program, using HIIT sessions as your go-to during the last few weeks of the year will maintain fitness, provide mental health benefits, and support a healthy metabolism while you enjoy your holidays.
HIIT is adaptable.
You don't have to be a well-conditioned athlete to benefit from HIIT workouts. HIIT training targets work periods of 85% or greater of your personal maximum heart rate, which makes it responsive to your ability. HIIT workouts can also be adapted to any piece of exercise equipment to provide intense workouts that are lower impact and directed at the fitness level of the user. Elliptical machines and Indoor Cycles are both incredibly effective means of delivering HIIT workouts without the impact of running and jumping.
HIIT is motivating.
Knowing that your workout is limited to less than 30 minutes makes working hard more approachable. Understanding the benefits of HIIT also makes it easier to push into a level of training difficulty that you might normally avoid. The repetition of specific intervals in HIIT training sessions, as well as the constant variation in intensity, makes these workouts fly by. The post-workout benefits are also motivating in completing the workout.
Here are two of my favorite HIIT workouts.
Minutes 1-3, Warm UP: Work into a target heart rate of 75% of your maximum at a pace of 80-100 RPM under moderate load.
Minutes 3-8, Interval 1: Speed
Alternate 3 1 minute speed bursts with 1 minute recovery periods. During the speed portion, maintain the load that you established during the warm-up, increasing your cadence to as fast as you can control. During rest periods, focus on recovering and then returning to your warm-up pace and effort before your next work.
Minutes 8-12, Interval 2: Climb
Alternate three 45 second climbs with three 45 second recovery periods. Reduce your cadence to 60-80 RPM's and increase to a heavy load pushes you up out of the saddle. Maintain this load for 25 seconds then return to the saddle and maintain the load for 20 seconds more. Rest for 45 seconds by reducing the load and returning to a cadence of 60-80 RPM's. Repeat. You can also choose to maintain your position in the saddle if you prefer.
Minutes 12-15, Interval 3: Power Tabata
During your recovery from your final climb, return to a cadence of 60-80 RPM's with a moderate load (a level that returns you to about 75% of your maximum heart rate). Maintaining the same load, increase your cadence to close to 100 RPM's for 20 seconds. Rest completely during the ten second break. Repeat the effort for a total of six work periods.
Minutes 15-20, repeat Interval 1, Speed.
Minutes 20-24, repeat Interval 2, Climb.
Minutes 24-27, repeat Interval 3, Power Tabata.
Minutes 27-30, cool down.
Continue riding at a reduced load and speed until your heart rate returns to 75% or less of your maximum heart rate. Finish by stretching your hips, quads, calves, hamstrings, and shoulders.
This workout can be adapted to an elliptical trainer or recumbent bike using the same variations in load and speed. It can be used as a template for treadmill workouts as well.
Workout 2: Sprint 8
Vision Fitness's Sprint 8 Treadmills take the guesswork out of designing a HIIT workout. Backed by research, this patented program combats body fat gain, declining energy, and reduced metabolism through a HIIT style training program. Your workout will start with a warm up period followed by eight 30 second training segments with an intensity that is based on your fitness and performance level. This entire workout takes only 20 minutes and is a proven way to keep holiday weight gain at bay this year.
Posted: October 06, 2016||
Shopping for a used piece of fitness equipment can at times feel a little overwhelming, especially with all of the different terms being thrown around to describe the condition of the equipment. Reconditioned, refurbished, and remanufactured are the big three when it comes to fitness equipment terms. Here’s a quick breakdown of the differences between each one: Reconditioned: Reconditioned equipment typically means there was little work done to bring the machine back to proper working order. A reconditioned machine is typically tested, reassembled, lubricated, and cleaned. Reconditioned might sound a little more risky compared to a refurbished or remanufactured machine, but what it really means is that the machine was in pretty good working condition in the first place. It can also be the best value because the dealer will have less investment, or costs, into the machine so it can be sold for less. Refurbished: Like a reconditioned machine, a refurbished piece of fitness equipment will go through a testing, reassembly, lubrication, and cleaning process. However, refurbished fitness equipment will have non-functioning parts replaced. This does not typically include cosmetic items such as upholstery or shrouds unless they are severely damaged. Remanufactured: Remanufactured equipment is probably the closest you can get to a “like new” machine, and also consists of the most work. Nearly all parts, shrouds, and upholstery will be replaced and in some cases the machine will be repainted. While typically remanufactured equipment will be more expensive than reconditioned or refurbished equipment, it is still a great value for someone looking for the true “like new” machine.
Lastly, one thing to keep in mind is that “as is” warranties will vary by condition and dealer. Typically, you will see anywhere from 30-90 days. Some reconditioned, refurbished, and remanufactured equipment will also have the option to add an extended warranty plan for 1-2 years. You can visit our used equipment here: shopused.2ndwindexercise.com
Posted: October 03, 2016||
Yoga is a great way to start your morning. Your practice can help wake you up and ease stiff joints or achy muscles. It also improves digestion, flexibility, and focus heading into the day. While you might think this means you need to commit to a lengthy morning practice, taking the time for even a few postures can provide many of the same benefits. Here's an approachable practice that will increase strength and flexibility, improve balance and alignment, and leave you focused and energized before your first cup of coffee.
Benefits: Increases circulation, lung capacity, and mindful concentration
Standing with feet together and arms at your sides, inhale through the nose while moving hands together above your head; exhale while bringing palms together through your center. Repeat seven or more times allowing your breaths to become longer and deeper with natural pauses between the breaths.
Standing Half Moon
Benefits: Improves posture and core strength while gently lengthening each side of the spine.
Standing with feet together and hands at your side, reach hands together overhead. Interlace your fingers while extending your index fingers. On your exhalation, reach your fingers towards the right while your hips press to the left, making a crescent moon shape. Hold the position for several breaths, finding strength in your stomach and reaching slightly further with each exhalation. Emphasize alignment by strongly engaging your thighs and pulling your right shoulder and left hip forward. Release to your starting position on an inhalation and return to the posture on the other side on an exhalation
Back Extension followed by Hands to Feet Pose (variations)
Benefits: Fully extend and flex the spine, completing the range of motion of the spine. Compress the digestive system and improve overall flexibility.
Return to your starting position, raising hands overhead. While inhaling, look up and work to press your hips forward and tailbone down. Continue to lift your chest up, extending your hands and gaze behind you, creating a lifted backbend. Remain grounded by engaging your thighs strongly as you lift back.
Follow with Hands to Feet pose. Fold down towards the ground, bending your knees substantially to allow contact between the body and legs. Reach your hands down to the ground and squat a few times allowing your heels to lift. >
Finally, reach behind your legs to take hold of your calves. Place your heels down and begin to lift your bottom up, lengthening the back side of your body. Continue to keep contact between the belly and thighs as well as the hands and calves as you continue to work to gently straighten the legs and spine.
Plank Position with Kaphalabhati Breathing (optional)
Benefits: Increases strength throughout the entire body, especially the core.
Step Back into a full or half plank by bringing your hands under your shoulders and stepping your feet out to a push up position. Engage your abdominals as though you are about to cough and press the ground strongly with your hands. Contract the front of your thighs to assist in bringing your hips lower than your shoulders. Hold for several breaths, choosing to place your knees on the ground if that leaves you feeling better supported or add in several Kaphalabhati breaths to build additional circulation, warmth, and core strength. You can do this by quickly breathing in and out through the nose, pulling the belly sharply and strongly into the spine on your exhalation and allowing the inhalation to happen naturally. Try this for seven or more breaths for two or more rounds.
Seated Spinal Twist:
Benefits: opens the hips and shoulders, massages the digestive system, increases mental focus.
To begin with a twist to the right, bring your left knee in front of you and place your left foot outside of the right hip (option to keep the left leg straight). Cross the right leg to the outside of the left with the right knee pointing towards the ceiling. Place your right hand on the ground behind your back, pressing into the floor to assist in lengthening your spine. Twist towards your right thigh, while inhaling and bringing the left arm up, taking hold of the right knee, or placing the elbow to the outside of the right knee. Hold for several breaths while turning your head to the right and breathing deeply into the belly and back of the shoulders. Repeat on the other side.
Finish your practice with five or more minutes of a seated meditation or resting on your back to absorb the work you have done and begin your day refreshed, focused, and ready to move forward!
About the writer: Joli Guenther is a certified personal trainer, yoga instructor and clinical social worker practicing in and around Madison, Wisconsin.
Whether you have trained on ellipticals for years or are just starting to fit an elliptical into your fitness routine, elliptical cross training has a variety of benefits that can help a person get into shape and stay healthy. The following list describes some of the benefits elliptical cross training brings!
- Elliptical cross training is a low-impact workout that is great for cardiovascular health! Before elliptical cross trainers were made widely available to the public, people who wanted intense cardio activity were limited to high-impact exercise.
- Ellipticals can be used by all ages of people and they are easy to figure out. Most allow you to hop on and go.
- It is a workout that is easy on the joints. With an elliptical, you can get in a vigorous, heart-pounding workout that doesn’t pound on your joints!
- Elliptical cross trainers provide excellent weight-bearing exercise which helps strengthen the bones and reduce the risk of osteoporosis. There are also muscle-toning benefits because of this!
- You will work your upper and lower body at the same time. With some workouts your focus is either on just the legs, or only the arms. With an elliptical you can work both! Ellipticals also have built in programs that allow you to change up your program and provides some workout variety
- Ellipticals do provide for some multi-tasking. If you need to read the latest magazine or catch up on emails, you usually have the capability to get these done while continuing to get your cardio on.
- And last, but not least, you can pedal in reverse. There are claims that pedaling in reverse works the calves and hamstrings more than pedaling in forward motion. It's fun to try, so give it a go.
Old, worn-out running shoes are one of the most common reasons for running injuries. Running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out running shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries.
After about 300 to 400 miles of use, running shoes should be replaced, depending on running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your running shoes sooner than if you primarily run on a treadmill.
Try to mark your calendar when you buy a new pair of shoes so you know when to replace them. If you use a training log, record new shoe purchases on that. Or try writing the purchase date on the inside of each shoe's tongue.
If you want to make your pair of running shoes last longer, buy a second pair of running shoes about halfway through the life of your original pair. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.