The 5 types of high intensity training or HIIT you should know

The word HIIT is not unknown to most athletes who have investigated a little in the world of training methods. These four letters are the acronym for High Intensity Interval Training. It was used in the 1970s by athletics coach Peter Coe, who in the 1970s trained his son with this method. Peter Coe had Sebastien run in 200-meter sprint series, among which he rested for only 30 seconds.

Today, the Peter Coe method is still used in many athletic workouts, maintaining this same structure. In addition, a whole series of types of HIIT have emerged, such as the Tabata method or the Timmons that you will be interested in knowing. Keep reading!

What are HIIT workouts?

The HIIT workouts are based on alternating series or stages of high intensity training with small recovery periods. These breaks, which are of short duration, do not allow a total recovery of the pulsations. In this way, we work with very demanding exercises that report very large benefits in a very short time.

High intensity training systems are more effective proven today. Therefore, there are many athletes and coaches that incorporate them into their routines. One of its main benefits, without going any further, is its great ability to burn fat. However, there are many types of high intensity training, and although HIIT is the best known, it is worth seeing some more.

Remember that these training methods are very demanding . Therefore, they are discouraged for beginners or people with obesity or heart problems.

1. Tabata method

The Tabata method was created by the researcher and skating coach Izumi Tabata in 1996. His method was created seeking to optimize the HIIT to improve the VO2Max increase further. To do this, he designed a routine that consists of alternating 8 series of 20 seconds at maximum intensity with only 10 seconds of rest between them. You can lose weight by practicing Tabata every week.

2. Gibala method

Developed in 2009, this type of high intensity training is created for non-professional athletes. Your routines should be done three times a week. In them, between 8 and 12 series of maximum intensity are carried out for 60 seconds, followed by a rest of 75 seconds. There is a less demanding version in which the intensity is reduced a little, and the recovery period is 60 seconds.

3. Timmons method

This is a method of training of high intensity of especially short duration, since it has only 3 series or cycles of maximum intensity for 20 seconds, with 2 minutes of rest at a low or medium intensity. It is prepared to be practiced 3 times a week, providing some benefits in exchange for a very short time of maximum intensity.

4. Method of descending stairs

In this method, we work with series that begins with a certain duration, which decreases with each subsequent repetition. For example, we could do a series of 50 seconds of push-ups, rest 20 seconds and continue with another series of 40 seconds, rest, then one of 30, and so on until we reach a final series of 10 seconds.

The number of series can be increased or reduced depending on the physical form and the exercise in particular. The idea is always to reach the last limit.

5. Crossfit

The crossfit, well known today, is also a kind of high – intensity training. It is a high intensity training that seeks to reproduce functional movements, combining them with exercises typical of gymnastics or weightlifting, among others. Its popularity is due to the wide variety of exercises it offers.

Habits of a healthy woman, have nothing to do with being thin or curvy

A healthy woman never overlooks these healthy habits, no matter if she is thin or curvy.

It is common that in these times, we get to confuse the concept of healthy with stop eating, make extreme diets, or subject our body to strenuous exercises. But the reality is that any woman, whether thin or curvy, can lead a healthy lifestyle that has nothing to do with limits.

To stay active, energetic, and better with yourself, you just have to follow these simple healthy habits.

Drink water, lots of water

Recommended is two liters of water a day, preferably pure, forget about sugary drinks so that you will feel hydrated for longer. Remember that sugar hurts your body. Therefore you must be responsible for its consumption and drink soda, for example, from time to time. Healthy women can consume sugar, only moderately.

Perform exercises 3 times a week

Exercising is an indispensable activity that goes beyond staying strong or healthy; in fact, the body requires exercising at least three times a week. If time is the problem, you can start by doing small 15-minute routines at home at least 3 times a week.

Do not skip the meal

Among the habits that any healthy woman should have is to comply with their respective meals a day, which should be divided between breakfast, lunch, and dinner, plus two snacks. It is essential to know what foods can harm your body and what are the hours to feed. Junk food goes to the backdrop, taking into account that you can only accept a craving from time to time, without passing the limits or falling into excess.

Consume little alcohol

The measure to take in women is much smaller than that considered for men, taking into account the weight and size of each. Women who have healthy habits do not consume large amounts of alcohol, as these types of drinks dehydrate the skin, and some are full of calories and sugars.

Always have a positive attitude

Maintaining a positive attitude towards life is more powerful than all the diets, exercises, and remedies that detoxify the body. Healthy women always smile and are positive, keeping their heads up and looking for the best way to achieve all their goals. The attitude to face life has to do with the success you succeed in all your goals.

A simple formula is not to do anything in excess, including eating or even exercise.…

Sports Injury advancements

Get a good warm up

To many times a great athlete is let down by their own body becuase they did not take the time to warm it up. Doing a short 5-10 minute routine before a full body workout will begin to get the blood flowing to the areas needed for optimal performance

allow your muscles to relax

During your warmup you need to stretch. This will lengthen the muscle and give it time to rebound and relax. Allow for about 10 seconds per muscle.

Muscles are like rubberbands

Now that your body is warmed up you can begin to bounce around and perform at a high level. Keeping this elastically in your muscles will prevent you from stretching and tearing a muscle or tendon.

Perform the movements correctly

During your workout be sure to perform each movement with grace and full range of motion. If you dont use the proper form then you are asking for more time on the couch and out of the game.

Gear Matters

Advances in modern day fitness have been amazing. You can have great protection from the type of gear you choose. Do not overlook this step!

Balance your need for activity

As fun as the court or field may be – dont over do it. Make sure you have time to relax and let your body repair from the tasks you book yourself through.

Try something new

The body has a remarkable way to adapt to changes. So thats why you want to keep it guessing. By doing different routines every 90 days.

Fuel your body correctly

Good fuel means good energy. Make sure your meal plan is balanced with lots of natural whole foods for energy.

Water is the number 1 nutrient

Speaking of fuel! Water is the most critical element for your performance. Water helps to create the body functions you need for engery and homornonal balance. When hydration drops your body is not operating at its highest potential.

See a professional

A full physical exam is a great preventative measure to take before the start of your new adventure.

Stay tuned for our next post where we talk about the advances in regenerative medicine like Stem Cells! This youtube video gives you a great introduction!

Five Tips for Thriving and Managing your Diabetes

For a person living with a chronic illness like diabetes, each day comes with extra planning. Unlike other people, the average day for people with this condition requires a lot of forward thinking and other factors to consider. Visiting a family practice doctor who specializes in diabetic care is highly recommended. It’s important that you manage your diabetic condition by coming up with small, tangible steps that will help you overcome burnout and distress thereby improving your everyday life. Here are tips to help you stay healthy and keep smiling.  

Take your Medication

First things first, taking your medication should be so obvious as it will help you live a long, happy, and healthy life. Of course, living with this condition can be overwhelming at times, but you don’t what to ignore your medication, whether in injections or pill form. 

Dine out Right

Well, no one said you should eat a special ‘diabetes diet.’ There’s no such a thing. What you need is a healthy nutritious diet. Making healthy choices isn’t an option. If you’re visiting a friend during the holiday, you might want to request for some modifications to the menu. It’s not going to always be easy to stick to a healthy diet. However, it’s possible when you prepare and plan ahead of time.  Avoid junk food, cakes, fizzy drinks, cakes, and refined carbohydrates. These foods aren’t good for you. 

Make Exercise Fun and Easy

The goal is to stay active. Slowly ease into an exercise routine that works for you. You could start with something as simple as walking and jogging. At least get thirty to sixty minutes of exercise most days of the week. Of course, you’ll have to plan ahead for this to work, especially if you have a busy schedule. Choosing activities you enjoy doing will motivate you to keep exercising. Whether it’s walking, gardening, bike riding, swimming or running, be sure to find time to be active each day. 

Ask for Support and Consider Joining a Community

You need a team that can not only educate you and hold you accountable but also support you when it comes to clarifying your struggles and thoughts and improving your blood sugar management. Whether you think you’re well controlled or you’re still trying to get yourself together, it’s important you seek support from family, friends, or your doctor. You don’t have to be alone. Remember this is a chronic condition and it’s exhausting and relentless. Joining a community will help you cope up with all the struggles and daily irritations about the condition. 

Check your Levels often

No matter how long you’ve had your condition and how much you know about it, you still need to keep going for regular checkups. That’s one way to keep your motivation up. You also have to check your blood sugar levels often. You want to be aware of where you are at the moment so you can know the best decisions to make when it comes to meals and activities. Work hand in hand with your clinic or doctor to monitor the condition and implement the necessary changes in your daily routine. 

In conclusion, there are other small steps that can help you manage this condition including getting enough sleep, managing your stress, and adjusting your attitude to focus your energy on things you can control. The chronic condition doesn’t have to hold you back or limit you from traveling, eating well at home, going to school, working, and doing other things you enjoy. Just be sure to plan yourself well with the mentioned steps.