By Lisa Steuer
High-intensity interval training was listed as the top anticipated fitness trend for 2014 in the November/December 2013 issue of the American College of Sports Medicine’s Health & Fitness Journal. It was the eighth consecutive year of the annual survey of health fitness professionals, and the survey helps the fitness industry make important decisions based on growth and development the following year.
Since high-intensity interval training continues to be a top fitness trend, let’s take a look at the science behind the workout and how to incorporate it into your own fitness routine.
A More Effective Workout
High-intensity interval training is a method of exercising that constantly challenges your body, which is what makes it so effective. In addition, research has shown that HIIT limits muscle loss that can occur with traditional steady-state cardio workouts. So if you’re looking to preserve muscle while blasting fat, HIIT is definitely the way to go. It’s also been reported that the most effective cardio workouts combine high and low intensities— which is exactly what HIIT training consists of. As a result, HIIT tends to burn more calories because of the intense bursts.
What’s also interesting about HIIT training is that even though it is shorter in duration, it induces muscle metabolic and performance adaptations that are actually similar to longer duration, low-intensity exercise, but in less time. There’s also the “post-exercise” benefit of HIIT. For more than 24 hours after an HIIT workout, the body’s metabolism is increased, which means that even when you are done with your high-intensity workout, you continue to burn calories at a higher rate. In fact, a study by Canadian researchers found that, indeed, excess post-exercise oxygen consumption— which is a measure of additional calories burned— was higher following HIIT compared to endurance training.
An aerobics workout like jogging or cycling continuously for 20 minutes will burn about 150 calories at 70 percent of maximum effort. So what about interval training? According to a University of Buffalo study led by Luc Gosselin, 10 minutes of interval training at 90 percent effort burned 195 calories. For this study, the interval training included exercise-rest durations that varied between 30 and 90 seconds of exercise, and 30 and 60 seconds of rest at maximum effort.
HIIT FOR HEALTH
Another study conducted by Perry and colleagues examined the skeletal muscle and whole-body metabolic adaptations that occurred following six weeks of HIIT. The researchers found that the HIIT training resulted in an increase in citrate synthase and cytochrome c oxidase, which means an increase in fat oxidation. The study also found an increase in the total GLUT 4 receptors, which are located on the muscle membrane and act as the doorways that allow insulin to transport glucose into the muscle. With the increase in total GLUT 4 receptors, benefits may include improved insulin sensitivity and decreased risk of type 2 diabetes, obesity and coronary artery disease.
Leading Australian fitness trainer and well-being expert Mark Moon is a firm believer in high-intensity interval training. Creator of the Get Fit Fast program, which includes workouts that combine strength and cardio for every fitness level, Mark has more than 15 years of experience as a master group fitness instructor.
To help us put the benefits of HIIT into practice, Mark shared a total-body, high-intensity interval training workout that can burn up to 1,000 calories.
MARK MOON’S 5 HIIT TIPS
1. You MUST always warm up for at least 5 minutes to ensure your body is ready for the intense work ahead.
2. You MUST always be working about and 8/10 perceived rate of exertion or 80 percent of your maximum heart rate in the working phases.
3. You MUST always focus on keeping perfect technique on every exercise to avoid any injuries.
4. You MUST get to the end of your working phase feeling like you couldn’t possibly keep going… if you don’t then you are not working to your maximum.
5. You MUST spend a good 10 minutes at the end of your workout to bring your body back to a resting state, to de-stress your body and bring yourself back to a resting/fat-burning state.
For more info on Mark Moon and the Get Fit Fast program, visit markmoonfitness.com.
Hazell TJ, Olver TD, Hamilton CD et al. Two Minutes of Sprint-Interval Exercise Elicits 24-hr Oxygen Consumption Similar to That of 30 min of Continuous Endurance Exercise. International Journal Sports Nutrition Exercise Metabolism, 22: 276-283, 2012
Gosselin LE, Kozlowski KF, DeVinney-Boymel L. et al. Metabolic response of different high-intensity aerobic interval exercise protocols. J Strength Cond Res 26(10): 2866-2871, 2012
Greenwood, Tracey. “The Ultimate Fat-Busting Cardio Workout,” FitnessRx for Women Feb. 2012: 72-74. Print.
The post Total-Body HIIT Workout appeared first on FitnessRX for Men.
By: Team FitRx
Title: Total-Body HIIT Workout
Sourced From: www.fitnessrxformen.com/training/total-body-hiit-workout-copy/
Published Date: Mon, 09 Nov 2020 14:54:18 +0000
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Ripped Leg Blast for Carved Thighs
Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.
Active Muscles in Leg Extensions
The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1
Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.
The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.
The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.
The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.
1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.
2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.
3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).
4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.
5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.
6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.
7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.
8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.
The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6
Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.
This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.
1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.
2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.
3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.
4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.
5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.
6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.
7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.
8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.
9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.
The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.
By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000
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COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.
Training hard and intensely is the only way to train – you can’t step into the gym in low gear or
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it every time you train. Bottom line, you need to maximize your workouts by pushing yourself to
your limits and that’s what Animal’s PRIMAL Preworkout delivers.
A Better Pump
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How to Use PRIMAL
30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
favorite beverage. Users that are sensitive to stimulants should start off with 1 rounded scoop
(10.1g) to assess tolerance.
• Enhances energy and endurance†
• Supports muscle hydration†
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• Contains AstraGin ® to support nutrient uptake†
• Contains Senactiv ® which helps the production of citrate synthase, an important enzyme that is
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• Absorption and nutrient enhancers
• Great tasting, easy to mix
PRIMAL is a pre-workout that will power your performance and enable you to crush it every time you train.
For additional information, visit animalpak.com
†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.
The post PRIMAL Preworkout appeared first on FitnessRX for Men.
By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000
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