Archive for the ‘Interval Training’ Category

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Watch this video by Ben Greenfields about Endurance training, HIIT, and the Pareto Principle:

I recommend Ben Greenfield, author of Author of the popular “Beyond Training” book. He is currently the founder and owner of Human Wellness Solutions, a company that develops innovative and cutting-edge fitness and nutrition services and solutions to help people reach their physical and mental performance goals, whether that be to cross the finish line of an Ironman triathlon, or simply shed a few pounds.

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

    From 2006-2009, Ben was Director of Sports Performance and managed the physiology and biomechanics laboratory at Champions Sports Medicine in Spokane, WA, offering metabolic-based weight loss, bicycle fitting, running gait analysis, swim stroke analysis, VO2 max testing, blood lactate testing, resting metabolic rate analysis, and other cutting-edge procedures for weight loss and performance. He is now a full time coach, trainer, nutritionist and author.

     Ben also owns the Rock Star Triathlete Academy, the internet’s top school for learning the sport of triathlon and how to be a better triathlete, the Superhuman Coach Network, a mastermind and mentorship program for personal trainers and health experts, and Endurance Planet, the world’s leading resource for endurance sports entertainment and podcasts. He was voted in 2008 as the Personal Trainer of the Year, by the National Strength and Conditioning Association, an internationally recognized and respected certifying agency.

His credentials include:

-Bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology

-Personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA)

-Sports nutrition certification from the International Society of Sports Nutrition (ISSN)

-Advanced bicycle fitting certification from Serotta, the “Harvard” of bicycle fitting schools

-Over 9 years experience in coaching professional, collegiate, and recreational athletes from all sports

 

Download these books by Ben Greenfield:

$1.10
Endurance Training Nutrition: Top 20 Fueling Myths Exposed
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$7.66
Run With No Pain
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$10.97
The Low Carbohydrate Diet For Triathletes
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$9.99
Weight Training for Triathlon: The Ultimate Guide
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High Intensity Interval Training (HIIT) is a kind of workout that alternates between an intense burst of exercise and a short active rest. It is somewhat a mix of anaerobic and aerobic exercises that is sure to fire your metabolism. The workouts are shorter and may or may not require equipments.


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According to studies, HIIT has been shown to significantly reduce subcutaneous fat (don’t mind the technical term- fat burned is good news! There’s even a study that it burns abdominal fat specifically, more than other forms of exercise), improve body composition, develop VO2 max (the capacity of your lungs and body to deliver and use oxygen), and insulin sensitivity. It also burns more calories and increases what is called “post-exercise fat oxidation” –you keep burning even after the workout! A new study also suggests that HIIT results in the same health benefits that we get from endurance activities that take twice or thrice the time.

Below is a sample HIIT that you can do at home using only bodyweight! You can add small weights or theraband as you progress. Do each exercise for 40 seconds, then do an active recovery exercise for 20 seconds. The active recovery aims to keep your metabolic level high even in between your sets.

40 on – Ankle jacksSHOP
20 off – Jog in place
40 on – T push-ups
20 off – High knees
40 on – Mountain Climbers
20 off – Heel kicks
40 on – Alternating lunges
20 off – Leg shuffle

The routine above mixes exercises that works around the lower and upper extremities and requires you to keep your core engaged.

Yes, HIIT can be hard and painful but it surely works,
so be ready to hit the floor for your HIIT workout!

 

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