How ya been?
Been doing your cardio lately?
Snuggle up with your blanky,
Get yourself a coffee,
Maybe a cup of tea,
Whatever floats your boat…
[Well time to cut the shit and get on with the post...]
I’m going to be talking about HIIT Cardio (High Intensity Interval Training)
What is HIIT you might be wondering? - The basic premise is that instead of doing steady state cardio on a treadmill or bike where you’d spend all of 20-60 minutes at a steady pace you insert intervals of more intense (i.e High Intensity) efforts followed by slower recovery periods. That’s it… easy peasy lemon squeezy.
Why would you even consider HIIT Cardio?
For one it’s scientifically proven to improve heart health and cardiovascular performance significantly faster than conventional cardio. Second of all it also provides faster fat loss results. Lastly it takes less time to do than conventional cardio.
-Faster fat loss
-Faster results overall
-Improved VO2 Max
-Avoid muscle catabolism
-All of the above in half or sometimes much less than half the amount of time you’d spend doing conventional cardio workouts?
So by now I’m hoping you can see the value of HIIT cardio and why you should be incorporating HIIT training into your program.
Now here’s a quick rundown on the parameters of a HIIT cardio workout:
The Length Of The Sprint -
The shorter the sprint the harder you can push and the faster you can go but that will also be determined by how long you spend recovering in between the sprint intervals. For athletes that require more speed and power and participate in sports that involve shorter periods of intense activity and longer periods of rest (i.e Football [American Football that is], Competitive Sprinting) the length of the sprint should be kept low and rest periods should be kept high (3-6 minutes) and one should strive for maximal speed.
Note that when you perform short and more explosive sprinting this tends to fatigue the legs quite a bit and this should be taken into account when considering the weight training and cardio you will be doing the rest of the week. If you sprint at maximal speeds (50-100 meter sprints) I’d recommend limiting this kind of training to once a week if not less.
The Length of the Recovery Period-
This is determined by your goal, how good of shape you’re in, and how fast or slow you chose to go during the recovery period.
If you’re goal is fat loss then I’d recommend sprinting 45-60 seconds and making your rest periods 45-60 seconds.
When you’re just starting you may not be in the best of shape and after sprinting for a minute it might take you a while to gather your energies for the next sprint. So when you’re just starting I’d recommend walking slowly during the recovery period until you’re in good enough shape that you can jog during the recovery period and recover well enough for the next sprint..
If you’re an athlete who participates in a sport that requires you to be constantly moving at a moderate pace with intermittent sprinting (Soccer players come to mind) I’d still recommend sprinting for 45-60 seconds with a recovery period of 45-60 seconds. With any kind of athletic training your training should mimic the actions that will be performed on the field.
Quick Note: This type of cardio is intense and it can be easy to over train so I would only do it 2-3 times a week.
HIIT Cardio Best Practice For Fat Loss:
So I’ve spoken about how to structure the sprint to rest ratio for your purposes.
Once you do that I would strive to keep upping the intensity until you manage to decrease total workout time to 15-20 minutes.
Immediately after your intervals when you’re sucking wind and cursing at the sky I would slow down and walk at a moderate pace for an additional 30 minutes. Now I know said that HIIT cardio is the best form of cardio you could possibly do but this last step is the extra push to get you to really burn more fat.
You see when you perform intense intervals your body undergoes a slew of adaptations and one of the things that happens is your body releases fatty acids into your blood stream.
The general rule is that the more intense the cardio the more glycogen you deplete from your muscles and the slower you go with a lower heart rate the more of the calories you’re burning come from fat. So why not just walk your way to fat loss? Because the minuscule amount of calories you burn on an hour long walk would be instantly replenished with something as little as a handful of nuts, rendering the walk useless for the purpose of fat loss. But when you perform HIIT cardio you increase EPOC(Excess Post-Exercise Oxygen Consumption). Studies show that EPOC lasts a minimum of 38 hours after a HIIT cardio workout in essence helping you burn fat while you sit on your ass. So you can see that HIIT cardio still reigns supreme vs steady state cardio in terms of fat loss benefits.
But here’s how you can take your fat loss to the next level. Now that you’ve released the fatty acids by way of a killer HIIT cardio session you can take advantage of the slower cardio that tends to burn calories exclusively from fat by walking for 30 minutes right after you’re done with your intervals.
This Really Works
I’ve done this myself and have actually experimented with it on my clients. The verdict is in… this shit rocks. So do yourself a favor if you’re goal is fat loss and give this a try, you won’t regret it.
Other Interesting Articles:
1)If you are a shopper and are always thinking ahead of time, you will like black Friday deals especially the great deals you can find on Shop BF. This day comes around once a year and people all over the country prepare to wake up early to get the special deals from all the stores. On black Friday, there will be deals on special items from many departments in the store including clothing, electronics, lawn, and garden, automotive, health and beauty, appliances and more. This is a one-day event during the year where items from these departments are set at a special price.
The 2012 black Friday deals are limited to a certain amount so people who want to take advantage of these deals should arrive at the store early. If you do not get there when the store opens its doors, you may not get the items that you want. Many people will want the same items at the special price and they tend to sell out fast. Some stores get a limited amount of these special items in stock and do not restock them when they sell out, so it is important to be there early when the stores first open their doors.
This is the day people decide it is time to do all or most of their Christmas shopping. It is a good time to save money and get the most popular items that you need for all the people on your Christmas list. You can find anything from the most popular toys, TVs, Stereo Equipment, phones, clothing and more. There is usually something for everyone on your list, so it is considered one of the best times to go out shopping during the year. You will save money on all the items that you need and get your Holiday shopping done so that you have no worries.
2)Safelink is a very inexpensive cell phone service that could eliminate the need to worry about a cellular phone bill depending on your financial situation. This service is provided by the government, it is intended to assist those that do not have the financial means of being able to pay the high cost of service that is charged by one of the large cell phone companies in the market. If you are a person that currently relies on government programs to feed your family or get back on a regular basis, you may want to look into this service. Every person that signs up would get at least 250 minutes free each month. Additionally, it is possible to earn extra minutes when you are able to get friends to try the service. Texting with this company is also possible without having to worry about your cell phone bill coming in the mail.
Additionally, Safelink does not tie users to a contract that would require them to hold onto service for the next two years. There are many situations where you may want to switch carriers, you should have the right to do so without feeling trapped by a contract. The signal provided by this company is very reliable, it would be great for any voice communications that you need to do during the month. In fact, it makes use of many of the same towers that the larger providers do. As such, it offers the exact same service that you would otherwise have to pay out of pocket for. When you belong to Safelink, you can also get a phone without having to pay anything at all. New cell phones can typically cost several hundred dollars. However, you would be able to get one with free service when you qualify today.
3)Payday loans are loved by many people around the country. Just as the name suggests, these types of loans are usually offered in between paydays and are normally designed specifically for financial emergencies. Knowing how to apply for one is essential since such knowledge will always come in handy whenever you face a financial emergency.
Applying for a payday loan normally starts by analyzing the problem at hand and the best solutions available. Some of the things to look at include the amount of time you have, the amount of money you need and your current financial position. According to analysts, one should settle for a payday loan after exhausting all other avenues simply because many of them usually charge exorbitant interest rates.
The second step entails searching for the right payday loan lender. Currently, there are so many lenders around the country who are desperately looking for payday loan borrowers. This being the case, you should exercise caution when picking one. The lender you pick should basically have a good reputation, have a service license and most importantly, have your interest at heart.
In case you are not able to identify a reliable lender on your own, you should seek help from different avenues such as the Credit Bureau. You can also seek advice from people you trust such as your close friends, family members or even workmates. Basically, by seeking advice from different areas, you will be able to make a more informed decision in terms of picking the right cash advance lender.
The last step involves making a loan application. When applying, make sure that you through the terms and conditions set by the lender. In addition, make sure that you fill all the questions asked by the lender before submitting the loan application form. In many cases, you will be asked to provide information about your current job, checking account and residential area.
4)Nobody had heard of green coffee bean extract, until the Dr. Oz episode, which made it quite popular in a short time. It now known to be the ideal weight loss supplement, and has many health benefits as well. The market is flooded with a range of supplements meant for reducing weight, and the question is whether this product really works. Here are some surprising facts about this product.
According to studies conducted by a group of medical experts, it was found that this extract was able to reduce 16 percent of body fat in test subjects over a 12-week period. However, the most surprising fact was that it was able to do so without the subjects having to alter their regular eating habits or perform additional exercise routines. Secondly, each person in the test was able to lose weight, and nobody suffered any side effects.
The main reason for such a spectacular loss in weight is attributed to chlorogenic acid, which is naturally found in green beans of coffee. This substance blocks the glucose from releasing in the blood stream, which in turn induces the liver to increase its metabolism rate, and fat burns much faster. This results in the prevention of fat absorption and fat storage in the body. However, as mentioned earlier the most stunning fact is that people do not have to change their diet, nor start any special exercise workouts. What makes this supplement even better is the absence of any harmful effects.
Apart from weight reducing properties, pure green coffee extract can also improve health. Research shows this extract to be highly effective antioxidant, which slows the process of aging, and improves muscle tone and circulation. For diabetics also, this supplement is a boon, as it can stabilize sugar levels in the blood. This is truly, an amazing product, which can reduce weight and promote good health.
5)”I think my girlfriend wants to break up” is one of the things that most men are fearful of saying. However, when a man really realizes that his girlfriend is going to leave him, he knows it is time to start looking for someone else.
Getting back into the dating games may be a little difficult especially if the previous relationship was a long term one. However, a man, whether young or old, can’t stop living and should be smart about the way he approaches meeting women, getting them to date him and to like him.
Women want a man who is confident and carries himself well. They don’t want a liar or someone who is overly pretentious. Instead, a woman wants someone who is open, willing to listen and can carry on a good conversation. A man does not have to overdo it in anyway; he just needs to be himself and be confident.
Women desire to wooed but without feeling they are being harassed. Men should be cool in their approach and never be too pushy. Corny lines are a turn-off for some women, while others find it endearing and cute. The key is not to be rude or perverted when approaching a woman that you would want to date.
If a man is looking for a girlfriend, he has to make himself available and go to places where he can meet women that he might like. First, a guy has to put himself out there and actually go places where he can meet women.
Go to the mall, the bookstore, the library, the club or anywhere where people come alone or in a group. Finding a woman to date is not hard and once you are confident, you can win her attention. A man just needs to be himself.
6)Being a racing driver is not easy. The career is very high risk and drivers have to train for several years before they can become accomplished national level drivers. Top drivers like Michael Schumacher were actually tootling around on Go-Kart racetracks when he was 4-years-old which helped him become on the master on the track that he is today.
Most drivers do not have the skills and expertise to become professionals and they tend to drop out after struggling for several years. Scott Tucker is one such professional who spent several years struggling to become a professional racing driver but he succeeded.
The 48-year-old driver is the chairperson of several prestigious companies but he always had a lifelong dream to be able to compete at national level. In the early days of his professional career, he worked as an investor in several different fields like real estate, restaurants and hotels and even financial services. He used to practice racing on his own time and he was only able to go profession in 2006 while still working for Westfund, a US equity company, as its full time chairperson.
Watchers who saw his first run were pleasantly surprised at the skill that the novice driver showed on the run. His first run at Le Mans was in front of about 300,000 spectators and he still managed to hit the top ten cars in the race. The fact that he managed to do this only after 4 years of practice bears witness to the commitment that Scott has towards racing.
Drivers who watched the novice on the track were impressed with the skill and hard work that Scott showed towards learning the skills of the trade. The Le Mans track is specially dangerous and is one of the most intelligently designed and vicious tracks and the fact that Scott managed to stay on it till the end was especially impressive for other drivers.
7)AT&T is offering its customers several different types of AT&T uverse coupons and deals that can be used online. This fiberoptic network was first released in 2006 but quickly became the network of choice for AT&T consumers. According to the latest records, Uverse now has more than 4.1 million customers in the US and it is expected to have a 7% growth rate every quarter. For consumers, this is a very lucrative deal as the company now offers a connection that can be used on your computer, on your Smartphone and even on your tablet. The service offers several different packages that the customer can decide from and they form a very effective package for most consumers. Most consumers can choose from a mixture of TV, movies, music, and even sports channels that are open for viewing.
When you choose a package, you can pick the channels and features that you want. Average channel rates vary from $50 to about $400 but this is quite ok. Along with the special packages, the channel also offers AT&T voucher deals that you have to add to the right voucher field when you pay for your package. You can pick the AT&T code and promotional offers from discount websites on the internet. Make sure to check the expiration date on the coupons before you use them and enter them into the requisite field when you are paying for the package.
You have to remember that AT&T also offers special discounts when you pay online. For example, one package is priced at $29 per month only with a TV connection for 6 months. It does not offer the optional VoIP connection or online phone call. The consumer can choose to close the connection or renew it. As a result, make sure you combine offers with the coupon to get a much better rate.
8)Anyone in tune with the health and fitness world has probably heard of raspberry ketones, which is a supplement available mostly in pill form. An enthusiastic endorsement from television’s Dr. Oz set this weight loss supplement into high gear, but do you really know what the benefits of this natural ingredient are? Here is a look at three benefits you can expect.
A Fast-Acting Supplement
When combined with a healthy diet, raspberry ketone can present results in as little as two weeks. The secret to getting quick results with this supplement is following the instructions from the manufacturer. For example, most products require two doses each day with an entire glass of water.
An Increase in Hormones
The supplement increases a certain protein hormone in your body. This isn’t the type of hormone that will make you emotional. Adinopectin is a hormone that helps control the way your body uses or saves fat. Increasing the amount of adinopectic in your system can reduce the chance of developing obesity or weight-related diseases.
A Decrease in Fat Growth
Specific elements within raspberry ketone can help decrease the production of fat in the body. Past studies showed that mice who were fed both raspberry ketone and high-fat foods gained less weight than mice who went without the ketone. Experts believe that the supplement has some ability as a fat blocker.
All these benefits aside, you can’t expect to take the supplement, eat anything you want and still lose weight. The best results come from a combination of supplements, healthy diet, and exercise. You always need to be aware of overall health concerns. Blocking a high-fat diet with ketone may help keep your weight down, but you will still need to worry about a lack of nutritional elements in your food or developing problems with high blood pressure or cholesterol.