Here's the start to a new journey.
I went through all the previous posts and kept those that I thought were beneficial and that didn't contain personal information about anyone. Note that several of the recipes posted are from others. I can't take full credit there! ;)
I will try to post at LEAST weekly some tips regarding information on exercises, fitness, races, recipes, and anything else to improve our lives. Let me know if there is something you have a question about or want more information about too!
Enjoy reading!
PS- The page will be under construction for a little bit as I try to organize everything a little better.
Showing posts with label Info. Show all posts
Showing posts with label Info. Show all posts
Sunday, April 1, 2012
Tuesday, April 7, 2009
Work-out Idea/Info
High-Intensity Interval Training
I LOVE LOVE LOVE HIIT training! Here is some info on it directly from wikipedia! Such a KILLER workout!
Begin with a five minute warm up jog at about a 4-5 followed by a couple of minutes of stretching.
Then start with a jog at about a 5-6 intensity level for 60 seconds and then sprint at an 8-9 intensity level for 30 seconds.
Repeat this cycle 6-8 times depending on how fit you are (Beginners should limit themselves to 6 cycles and more advanced HIIT users should strive for 8 cycles).
Your HIIT session will look something like this:
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds),
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds),
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds),
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds),
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds),
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds).
After you complete your cycle, you should also have a cool down run to help your heart rate return to normal.
A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cool down period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes. HIIT is an excellent way to maximize your workout if you are limited on time as well. Many fitness experts such as Jeff Halevy, a major proponent of HIIT, have made this methodology a cornerstone of their routines for these reasons.[1]
Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men. HIIT may therefore represent a viable method for prevention of type-2 diabetes."
I LOVE LOVE LOVE HIIT training! Here is some info on it directly from wikipedia! Such a KILLER workout!
"High-intensity interval training
From Wikipedia, the free encyclopedia
High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 15-30 minutes. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds jog, 30 seconds sprint.Procedure
An example of a HIIT session may be as follows: Use this scale of 1-10 (1 being a casual walk and 10 being sprinting as hard you can) to help clarify the intensity level of the run. For this exercise, it is most efficient if it is done on a track or at least outdoors instead of on a treadmill.Begin with a five minute warm up jog at about a 4-5 followed by a couple of minutes of stretching.
Then start with a jog at about a 5-6 intensity level for 60 seconds and then sprint at an 8-9 intensity level for 30 seconds.
Repeat this cycle 6-8 times depending on how fit you are (Beginners should limit themselves to 6 cycles and more advanced HIIT users should strive for 8 cycles).
Your HIIT session will look something like this:
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds),
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds),
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds),
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds),
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds),
Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds).
After you complete your cycle, you should also have a cool down run to help your heart rate return to normal.
A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cool down period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes. HIIT is an excellent way to maximize your workout if you are limited on time as well. Many fitness experts such as Jeff Halevy, a major proponent of HIIT, have made this methodology a cornerstone of their routines for these reasons.[1]
Benefits
Studies by Tabata[2], Tremblay[3] and others have shown this method to be more effective at burning fat and maintaining, or building, muscle mass than high-volume, lower intensity aerobic work-outs. A study by Gibala et al[4] demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits. According to a study by King [5] , HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.[6][7][8][9] Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men. HIIT may therefore represent a viable method for prevention of type-2 diabetes."
Wednesday, February 25, 2009
Interesting Article from my Momma!
Middle-aged Women Cutting Calories Significantly Cut Weight Gain
Maria Walton - LDS Living
02/24/2009 01:04 PM MST
Eating a whole bag of chips or an entire pint of ice cream may have
done minimal to no damage to your waistline when you were 20, but if
you’re over 40, the aftermath of such indulgences can be significant.
While, culturally, 40 may be the new 30, when it comes to what you
eat, there is a definite distinction, according to a new study from
Brigham Young University researchers.
In the January/February issue of the American Journal of Health
Promotion, Larry A. Tucker, PhD, and Laura Bates, reported the results
of their new study that will put a sour taste in the mouth of
middle-aged women not already monitoring their eating habits.
After following 192 women with an average age of 40 for three years
and tracking information on lifestyle, health and eating habits,
researchers found that the middle-aged women they studied had more
than twice the risk of substantial weight gain if they did not become
more restrained in their eating.
Although the conclusion that women tend to gain weight and body fat as
they age and become less physically active is no surprise, it is
interesting to note that, even with exercise, those who did not become
more restrained in their eating over time gained weight, but those
that did not exercise more and made an effort to eat less were 69
percent less likely to gain more than 2.2 pounds.
Columbia University researcher Lance Davidson, who was not involved
with the analysis, said the findings illustrate an important principle
of weight management.
“Because the body's energy requirements progressively decline with
age, energy intake must mirror that decrease or weight gain occurs,”
Davidson, a research fellow at Columbia’s Obesity Research Center,
said in a BYU news release. “Dr. Tucker's observation that women who
practice eating restraint avoid the significant weight gain commonly
observed in middle age is an important health message.”
But what is restrained eating? Tucker described it as choosing not to
eat certain things or not to eat as much as you'd like.
"We're not saying you need to go around hungry. That won't work. You
need to restrain from unhealthy foods, from high-calorie foods. If you
don't, you will gain weight," he told the Deseret News.
Tucker and Bates also admitted that eating properly is a skill that
needs to be practiced, and as such, they offered some tips for helping
you in your quest to eat better and get trimmer.
Record what you eat and how much. Put less food on your plate, you
don’t have to feel full or stuffed. Eat more fruit and vegetables, and
substitute low-calorie foods for their fatty, calorie-dense
counterparts. Be careful about butter and gravy, and if you have
“problem foods,” don’t keep them around
Maria Walton - LDS Living
02/24/2009 01:04 PM MST
Eating a whole bag of chips or an entire pint of ice cream may have
done minimal to no damage to your waistline when you were 20, but if
you’re over 40, the aftermath of such indulgences can be significant.
While, culturally, 40 may be the new 30, when it comes to what you
eat, there is a definite distinction, according to a new study from
Brigham Young University researchers.
In the January/February issue of the American Journal of Health
Promotion, Larry A. Tucker, PhD, and Laura Bates, reported the results
of their new study that will put a sour taste in the mouth of
middle-aged women not already monitoring their eating habits.
After following 192 women with an average age of 40 for three years
and tracking information on lifestyle, health and eating habits,
researchers found that the middle-aged women they studied had more
than twice the risk of substantial weight gain if they did not become
more restrained in their eating.
Although the conclusion that women tend to gain weight and body fat as
they age and become less physically active is no surprise, it is
interesting to note that, even with exercise, those who did not become
more restrained in their eating over time gained weight, but those
that did not exercise more and made an effort to eat less were 69
percent less likely to gain more than 2.2 pounds.
Columbia University researcher Lance Davidson, who was not involved
with the analysis, said the findings illustrate an important principle
of weight management.
“Because the body's energy requirements progressively decline with
age, energy intake must mirror that decrease or weight gain occurs,”
Davidson, a research fellow at Columbia’s Obesity Research Center,
said in a BYU news release. “Dr. Tucker's observation that women who
practice eating restraint avoid the significant weight gain commonly
observed in middle age is an important health message.”
But what is restrained eating? Tucker described it as choosing not to
eat certain things or not to eat as much as you'd like.
"We're not saying you need to go around hungry. That won't work. You
need to restrain from unhealthy foods, from high-calorie foods. If you
don't, you will gain weight," he told the Deseret News.
Tucker and Bates also admitted that eating properly is a skill that
needs to be practiced, and as such, they offered some tips for helping
you in your quest to eat better and get trimmer.
Record what you eat and how much. Put less food on your plate, you
don’t have to feel full or stuffed. Eat more fruit and vegetables, and
substitute low-calorie foods for their fatty, calorie-dense
counterparts. Be careful about butter and gravy, and if you have
“problem foods,” don’t keep them around
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