The gauge that HIT (High Intensity Training) has conquered the world of fitness is the fact that it is integrated in many training programs which are more popularly known as High Intensity Training Programs.
High Intensity Training advocates the principle of low volume-High Intensity Training to increase muscle size and strength. It is corollary to the tenet “less is more” which means highlevel performance in lesser time. With advancement, the active rest is increased and the repetitions and weights are increased. High Intensity Training programs push performance to a higher level when it is a marriage of HIT and other equally productive exercise routines. For athletes who want to step up before a competition or those who need immediate weight loss or effects, this combination program is ideal. These are those people who are into a sports training for a forthcoming competition or weight-conscious individuals who do not want to gain a pound before or after a holiday like Hannukah or Christmas.
There is definitely an advantage if High Intensity Training Programs are used as an anchor of weight loss and fitness programs. Such kinds of programs generally have the following components: Diet, HIT on Cardio, HIT on Circuit Training, HIT on Weight Training.
Stay on a healthy diet that consists mainly of fibers and proteins and with less fats and sugars or carbohydrates. For diet to work or to lead to weight loss, energy deficit must be created. This is done by either reducing food intake from the usual amount or increasing energy expenditure through exercise.
The benefits of moderate to high intensity cardio routine include the working out of vital cardio-respiratory organs which are the heart and lungs as well as the eradication of bad cholesterol along blood vessels.
The advantage of high intensity circuit training is that it is brief and effective and will work to grat advantage to those people who have heavy schedules.
High intensity weight training improves strength and tones muscles.
The last and certainly not the least is REST. High Intensity Training Programs advocate doing it from two to three times a week to give the muscles the time to recover. Rest is empowering to sustain energy and interest.
HIIT or High Intensity Interval Training is characteristically an exercise program that utilizes HIT (High Intensity Training) with cardio training and with active intervals in between. In the process of HIIT, an MHR or Maximum Heart Rate of 80% or better should be reached or a 7 in an effort scale of 1 to 10. Like HIT, training sessions are brief but effort and performance are much more intense or higher. Simply put, it is efficient and effective.
The effective results experienced by those who stayed with the rigors of high intensity interval training basically explains its extraordinary popularity. The motivating reasons for staying with HIIT among enthusiasts are:
It lets the body gets used to efficient utilization of energy, specifically the mitochondria or the power generator of the cell, using the anaerobic systems where most of the energy are generated.
The body is trained to eradicate metabolic wastes like lactic acid which is a by-product of anaerobic energy system with efficiency.
Small muscle fibers that are infrequently used are worked out following the high intensity interval training. The burning of fuel in the form of fats and sugars in these once idle muscles add up to increase the normal metabolism.
HIIT also improves lung capacity with the alternate burst and active interval that normal aerobics cannot achieve.
HIIT can also control, prevent or even reverse the symptoms of metabolic syndrome better and faster that other forms of exercise. The condition that is referred to as metabolic syndrome is indicated by a complicated medical state where triglycerides and bad cholesterol are combined with insulin resistance of the diabetes.
HIIT is also effective in restoring the body mass and bone quality of elderly women in their postmenopausal stage who already lack the hormone estrogen. This works against osteoporosis or bone loss.
There are those who have fought against fats and obesity for eternity and have gone to great extents to lose weight but have failed. High intensity interval training has revolutionized the entire concept of burning fats, developing muscles and strength and in maintaining integrity of bones with its intense bursts and active interval strategy. What about giving it a try?
You may well wonder as to what optimum nutrition is all about, and the answer you should get is that it is a point when the metabolism of your body achieves perfect balance where calories get burnt leaving nothing that can later turn into fat. No doubt, the body must have a certain minimum amount of body fat that comes in handy when a person falls ill and this means that trying to achieve zero fat is not worth the effort and nor is it advisable. Nevertheless, you can still aim for a level of body fitness that will be perfect for your body.
Match Food Intake With Level Of Exercising
Thus, as a first step in achieving optimum nutrition, you need to ensure that you intake food depending on the amount of exercise you do on a daily basis, and this is something that is achievable and therefore should be your main aim. Thus, to achieve optimum nutrition levels, you must ensure that you do enough exercises everyday because this will elevate the body’s ability to burn more calories and thus reduces the possibility of storing excess calories in the form of body fat.
Another factor that plays an important role in optimum nutrition is the density of muscles in the body, and this is not the size of the muscles, but is a result of exercising. No doubt, exercising will not change the size of your muscles, though it will cause the muscles to become denser and that in turn means that more calories are burnt when you exercise and also when the body is resting, which will means that the muscles can remain at the same size though they become denser and thus burn extra calories and thus contributes the most to maintaining optimum nutrition.Obviously, optimum nutrition is also greatly dependent on the amount of nutrition you get from the foods that you consume and thus your diet should be appropriate to maintaining proper body mass, which means that your meals should be well balanced so that the body is kept well nourished and which is thus able to recuperate from damages caused when exercising. A good diet would therefore include things such as fruits as well as vegetables and carbohydrates and even protein that are especially important as it helps build muscles and thus is also conducive to making muscles achieve greater density.
The bottom line is that optimum nutrition is very attainable provided you expend enough energy into achieving your goals, and even a tiny amount of work may bring your body to peak condition, and working in order to achieve optimum nutrition is something that will also keep the body in perfect shape. Thus, making a few small changes can suit you more than a bumpier and complete change in your workouts, and even a baby step can often prove more effective than making a giant change in your routines.
Gym equipments and weight training tools are required for back exercises that are designed for body building purposes. The regular back exercises at home on the other hand doesn’t require any equipment. The investment can comprise of a rubber mat, an exercise ball, and a pair of light dumbbells at the most. The top of the line and latest exercise equipment in a home gym will not serve its purpose if you don’t know what particular back exercises to do and how to do these exercises properly. Also, commit to a regular back exercise routine without ifs and buts. This attitude can lead to the benefits of a stronger back muscle and support structure. Back pains may be averted through back stretching which is also considered as one of the best back exercises for this concern. Individuals may also be protected from back injuries through this exercise. What is important to note in doing back exercises is that movements should be done in a controlled manner rather than in bursts. For example, gradually contracting the muscles in order to lift the upper body from the floor and holding the position for a few seconds, is the proper way to do sit-ups and crunches that are part of your back exercise routine. Back exercises that involve dumbbell lifts, like the dumbbell row, also require the same controlled execution.
In case there is any unusual pain or discomfort that may be associated with any of the back exercises, a physician must be consulted at the soonest possible time. Adding back exercises at home in your daily routine is a case where no pain is gained as far as the back is concerned.
Mirrors always reflect the truth. What you see is an impressive form that is a product of tedious and rigorous working out in the gym. It is actually possible to remain muscular and have a happy personal life too. How can both be pursued without sacrificing one? Easily and that is by High Intensity Training workouts.
High Intensity Training workouts follow the principle advocated by Mike Mentzer which is “Less is more”. Momentary muscular failure is the goal of HIT’s every quality weightlifting training session as it focuses on performing repetitions. HIT advocates basic principles like: brief, intermittent, intense but movemenets are slow and controlled. The High Intensity Training workouts do not take so much time so gives one enough time for other things.
According to Dennis B. Weis, there are 7 simple high intensity workouts that can be easily squeezed in one’s regular schedule. Weis is also a bodybuilder, a freelance writer and an investigative research consultant immersed in the concepts of power lifting, bodybuilding, psychology nutrition as well as physiology. One can keep the form earned through hard work by sustaining it with any of the following high intensity workouts.
Behemoth Muscle Bulk and Power –begin with supine barbell bench press, followed by the barbell back off squats, and the barbell bent over rows, and end this routine with 45° leg presses using a machine. It is recommended to do five to six reps with the least rest possible.
Rotating Sets and Reps Workout – there are two routines done twice a week, either barbell back squats or barbell upright rows for 12 reps twice a week. For another two alternating days, supine barbell bench press or barbell bent over rows are done for 12 reps as well.
Non-Stop H.U.G.E Workout – clean and press over head is performed with 6-8 reps for warming up, and then another 4-6 reps. With each set, an additional of 5 pounds is added to the barbell until one is already unable to perform another repetition.
If you need variety, there are other High Intensity Training workouts recommended by Dennis Weis that will keep your form yet make time for other things in life like family, friends and fun. Now that is life!
If you are a person that is conscious about what you eat, you will no doubt have come across a lot of nutrition information that are displayed on most of the favorite foods that you buy, and may also have used this very nutrition information to make informed decisions about the proper foods to buy. If you are looking for a good source where you can find all the nutrition information that you need, then visiting the website www.nutrition.gov is recommended and this information comes to you from the US Department of Agriculture and also the National Agricultural Library.
Suits All Kinds Of People
At the website you can learn about the latest news with regard to nutrition, and you can also get your queries answered regarding dietary guidelines for different ages. Thus, everyone can get nutrition information even if you are a grown male or female adult, child or infant and even adolescent or old and even for pregnant women. In addition, you can also learn about Food Guide Pyramid wherein you can learn about different food groups, daily serving’s recommendations and also the best method of getting the required foods into your daily diet.
The best part is that it is not all that difficult to include the proper foods into your diet and there is nothing complicated about it though you must have the required nutrition information from a reliable source and you may also need to get advice from a nutritionist whenever required. There is a lot to learn about including herbs, multi-vitamins and even supplements though these should not be considered as substitutes to eating well balanced diets, and you should, whenever possible, consume your nutrients from natural foods instead of consuming those that are manufactured.As of now, nutrition information is a federal requirement that must be displayed on the food labels which can then be used by consumers to plan their diets. This is important because many people are generally ignorant about what is contained in the foods that we consume, and even though there are also many that do not care to check the nutrition information, it is still the best means of planning a healthy diet.
Being conscious about eating healthy is something that we should all take seriously and it pays to check the nutrition information to weed out those foods from our diet that contain too many additives or whose food preparation process is detrimental to good health. In this regard, the Food Guide Pyramid hold all of the essential nutrition information and is thus a good starting point to plan your diet and you can use it to make necessary adjustments to the diet so that you meet your weight goals and also keep to the proper levels of calorie intakes.
When the mere suggestion of High Intensity Training cardio work out gets you upset, and handy alibis are sought so as not to do it, it is time to switch to something more hip and inspiring.
One very popular way to burn fat is by dancing. Top choices are Zumba, Pole Dancing and Hip Hop. Zumba is a Latin-inspired dance considered as an exercise in disguise burning between 500 to 1000 calories per session. Any High Intensity Training routine is characterized by rigorous repetitions and active intervals just like Zumba with its fast and slow tempo of music and moves. It is a dance-exercise that is actually a blending of many dance moves like Hip Hop, Latin and aerobics.
Pole Dancing is a fitness craze that has taken the world by storm. Its sensuality excites women as its exotic moves give them the opportunity to live out certain fantasies and repressed sexuality. Pole Dancing however, demands impressive muscle strength, grip and overall fitness. For all its worth, it only requires a bouncy tune and it can be a good substitute for any high energy training cardio routine.
Get fired up with Hip Hop and its pumping music. It may even be integrated with HIIT or High Intensity Interval Training that can foster the so called “afterburn effect” or the burning of fats long after the routine has been completed.
There are other equally intense and rigorous dances like ballet, belly dancing and jazz. Groove with the right tune, gyrate and turn and have fun with the High Intensity Training cardio exercises.
A fitness gym workout is one of the most effective forms of exercise nowadays. In this day and age, the huge, bulky Hulk-ish build is no longer preferred anymore. Unless you are aiming to land the role of The Thing in the next Fantastic 4 movie then it is not necessary to mimic the workout routines of the Ninja Turtles. What is hot nowadays are lean and beautifully toned body. Here are several fitness gym workout tips that may just help you achieve your goal.
A fitness gym workout or any other strenuous activity must always be preceded by proper stretching. Your muscles work like a rubber band and therefore you need to let each stretching to linger. In order to warm your muscle properly, you have to tug them slowly and gently. Begin stretching with your legs and work your way to the top. Apply that method when doing lower back and leg stretches. Start by counting up to 5 seconds as you reach down to touch your toes, holding that position for 10 seconds, and then count another 5 seconds as you move back up again. The same counting is to be applied as you work on the neck, arms and legs.
In a fitness gym workout, do not forget that simplicity is beauty. Do not rush yourself when working out. Nor is it necessary to carry heavy weights and do everything all in one session. As a matter of fact, if your aim is to become leaner, you just need to do simple exercises like light weights with numerous repetitions. It is the routine that truly brings out the shape of our bodies and squeezes out every single ounce of fat and excess water.
Sometimes in a fitness gym workout, you may be tempted to impress your gym companions. Focus on yourself and do not pay attention to what the others are doing. Just remember, using equipment of reasonable weight is the best so long as you complete the repetitions and you are in the correct position every single time. Enjoy but concentrate. All in all, the efforts that you put in your workout will give you a great light body that will let you move freely.
When it comes to fitness and health, this industry has become a successful business because it generates millions and millions of dollars through different fields. This pertains to recreational gyms, fitness equipments, supplements, and such. These are the reasons why many fitness and gym businesses are willing to set up fitness goals that can be considered as myths just to sell their products or increase their clientele.
In some cases, there are individuals who really fall for this kind of agenda. Nobody can blame them; it is because almost everyone wants to achieve a healthy lifestyle, which normally involves losing weight and becoming healthy. However, there are people who realize that they have been fooled when it comes to the promises offered to them. This is why it is important to define what the myths are and what is real when it comes to fitness goals.
- One of the fitness goal myths is the treadmill vs. manually. Treadmill avoids knee problems compared to manual running. Running shows a great result in workout; however, the common problem of running is the risk of knee injury. Most fitness associates explain the benefits of treadmill, which again is to avoid knee injury.This is not true, whether you are running on a treadmill or on pavement, there are still risks of injury. Proper warm-up or stretching and consultation with certified health experts are the best ways to know and prevent knee injuries.
- The more hours spent in the fitness gyms shows superior results. One of the fitness goals of many individuals is to acquire a good result. There are people who think that spending more hours working out inside the gym can give faster results to the reduction of weight.This is also a myth. The specific hours are ranging within 2-3 to do intense training. However, overdoing it can result to muscle tissue break down when overtraining is done. Muscles need to rest to enable muscle healing and rebuilding these results in bigger and stronger muscles.
- Abs Machine is better compared to manual core exercise. Developing abs is the most common mainstream topic when talking about fitness and health. This is why some fitness companies introduce and sell abs machine to the consumers believing that this abs machine can develop faster results compared to a manual workout.According to some health and fitness experts, there are no other alternatives to creating and developing abs compared to manual workout. Abs is the result of sweat and hard work done by a person. Though, a machine can tone abs, it cannot create strong and firm abs. This is also why; abs machine myths are used only to sell their products.
- There are a lot of recreational gyms that compete with each other when it comes to the upgraded fitness equipments they have to showcase to their clients. The latest gym or fitness equipments are said to be more effective compared to the old ones.However, keep in mind that the latest and old-fashioned equipments give the same result. Though the advantages of having the latest gym equipments are staying in touch with the trend, the result will only differ depending on the determination and perseverance of a person to achieve his or her goals. Thus, it is not true that the latest gym or fitness equipment is more efficient compare to old-fashioned equipments such as stationary bike, dumbbell and barbell.
Wherever you go, there will always be different sources of information related to people’s fitness goals. This information may be facts or myths. The best way to identify which one is true or not is to take time to understand and dig a little deeper through research before applying information about a certain goal. Therefore, the next time you encounter such information, you are fully equipped to know if it is a myth or a fact.
Do you want to have a perfect body? When discussing about men’s fitness, core conditioning is always a helpful tool for a lot of men to achieve not only the perfect body but it can also boost their confidence. What is core conditioning? It is a conditioning or exercise to strengthen the core muscle of the body. Core conditioning is also known as core training and must not be confused with abs exercises.
Abs exercises are exercises that only affect a certain muscle of the body while core conditioning pertains to various muscles. It is characterized as stabilizers in the body that enhances the body to function more productively. The muscles that are affected in the core conditioning are the six packs (rectus abdominis), external and internal obliques, erector spinae and the transverse abdominis.
Getting men’s fitness by means of core conditioning is not easy to begin with. A person must observe proper discipline and hard work to achieve good results. Here are some benefits that come with core conditioning:
• Lessens the Risk of Injury
When working out to have a perfect body, there are possibilities to be at risk of injury. This is why; one of the benefits of core conditioning is that it helps to prevent injury. A well-developed core helps the muscle to be strong particularly in the areas of shoulder joints, pelvis, and spine, whereas these are the areas of the body that commonly experience injury during a workout.
• Decreases the Risk of Lower Back Pain
Core conditioning exercises prevent individuals to experience lower back pain not only at the gym but also aside from the gym activities. Most people experience lower back pain because of bad posture. It simply develops to strengthen and stretch the muscles, ligaments, and tendons that protect and support the lower spine.
• Cut Down Fatty Belly
For the past decades, one of the common problems among men is fatty build-ups in their belly. Core conditioning towards men’s fitness can be the solution for a lot of individual’s problems, which includes a fatty belly. Proper core training can burn fats and eventually turn these fats into a strong perfect core body that everybody wants to develop. Another important fact is it does not require any age group to participate core conditioning, which means it can include teens, young individuals or older men.
• Improve Bowel Movements
Another common problem of most men is the difficulty of eliminating solid waste. Hence, core conditioning affects and improves the area of the pelvic floor muscles. These muscles are factors that aid in the elimination of waste products by means of contractions. The more developed the core muscle is, the more improved the bowel movements are.
• Increase Athletic Performance
Even if a person is not athletic in nature, the benefits of core conditioning bring out the inner athletic performance of most individuals. Athletic movements are originated from the core of the body, the more improved the core is, the more powerful and more coordinated the movement of a person becomes.
• Prevent Serious Health Condition
Finally, the best benefit when it comes to engaging in core conditioning exercises is that it can prevent a person to acquire different health condition such as abdominal diseases, heart diseases, lung diseases, and other serious complications. Some studies show that the more active a person is in different body exercises such as core training the higher the chance to reduce the risk acquiring different diseases.
Men’s fitness when it comes to core conditioning offers a lot of benefits in the body’s health. It may take some time to create a well-strong core in the body, but the end game of a perfect core can be paid-off once it is developed. If you want to have strong core muscles in the body and you think you have what it takes. Start including core conditioning exercises into your gym routine.