• This is a common question with no simple answer. It IS possible, but not easily accomplished, particularly for fit individuals who exercise regularly. Individuals who are overweight or new to exercise, or […]

  • Mindfulness is a mental state achieved by focusing one’s awareness on the present moment. It is used as a therapeutic technique to reduce stress and anxiety, improve mental focus and attention, and even to […]

  • Losing weight is hard. You’ve likely encountered more diets than you can count, none of them effective. What actually works are scientifically proven, small habit changes. Below are 6 simple strategies for […]

  • short random workout
    What are trans fats?
    There are two types of trans fat- naturally occurring and artificial. Naturally occurring trans fats are produced in small quantities in some animals. These are considered safe. Artificial trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are called partially hydrogenated oils.
    Trans fats were initially introduced as an alternative to saturated fat which was thought to increase coronary heart disease. Trans fat was considered a healthier alternative to saturated fats such as butter.
    Why do manufactures use trans fat?
    Trans fats are easy to use, inexpensive to produce and have a long shelf life. They give food a desirable taste and texture and can be used many times over when frying.

    How do trans fats affect my health?
    In the early 1990s, studies showed trans fat increased the risk of coronary heart disease. Trans fat raises bad (LDL) cholesterol levels and lowers good (HDL) cholesterol.[1] Eating trans fat increases the risk of heart disease and stroke. It’s also associated with a greater risk of developing type 2 diabetes.[2] Trans fat is linked to higher body weight, heart disease and memory loss.[3]

    What is the FDA’s position on trans fat?
    In 2006, the Food and Drug Administration (FDA) required manufacturers to label trans fat content in food. As a result, trans fat consumption declined significantly.

    In November 2013, the FDA announced that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) in human food.
    The FDA recently took steps to eliminate trans fat, though many manufacturers and restaurants were already doing so. Companies such as McDonald’s stopped cooking french fries in trans fat more than a decade ago. Chick-fil-A removed all artificial trans fat from its menu in 2008.
    Dr. Steven Nissen, chair of cardiovascular medicine at the Cleveland Clinic said,
    “Trans fat is a tragic story for the American diet. In the 1950s and ’60s, we mistakenly told Americans that butter and eggs are bad and pushed towards margarine, which is basically trans fat. We now know that saturated fat is relatively neutral. It is trans fat that is harmful.”
    Nissen praised the FDA for its “bold courage” and said it “deserves a lot of credit” for making this “enormously important” move.
    References
    1. Willett, WC, et all, Intake of Trans Fatty Acids and Risk of Coronary Heart Disease Among Women, Lancet, 1993 Mar 6;341(8845):581-5.
    2. Clandinin, Tom and Wilke, Michaelann, Do Trans Fatty Acids Increase the Incidence of Type 2 Diabetes?, American Journal of Clinical Nutrition, June 2001 vol. 73 no. 6 1001-1002
    3. Bui, Alexis, Trans Fat Consumption is Linked to Diminished Memory in Working-aged Adults, American Heart Association Meeting Report Abstract 15572, November 18, 2014 Categories: Scientific Conferences & Meetings

  • High intensity interval training (HIIT) has gained recent popularity in the fitness industry. HIIT consists of intermittent sessions of intense exercise alternated with brief rest periods. Its popularity is […]

  • short random workout
    High intensity interval training (HIIT) is particularly beneficial for people with type 2 diabetes. Research shows that HIIT workouts can lead to improvements in blood glucose levels and improved muscle mass. Relatively small amounts of high intensity intervals can be as beneficial to health as longer periods of conventional cardiovascular exercise, such as continuous jogging at a steady pace. An interval training workout plan is also more convenient due to it’s short time commitment.

    HIIT for the Prevention of Type 2 Diabets
    Diet and exercise are the primary recommendation for the prevention of type 2 diabetes and cardiovascular disease. The American Diabetes Association (ADA) recommends that adults with pre-diabetes engage in more than 150 minutes per week of a moderate exercise plan and target a 7% weight loss i. However, traditional workout programs are difficult to sustain due to lack of time. HIIT is an equally effective fitness plan that requires less time.

    HIIT Improves Insulin Sensitivity in People with Type 2 Diabetes
    Two hours of high intensity circuit training over two weeks improved insulin sensitivity in sedentary overweight men and women with type 2 diabetes ii. Average blood glucose levels over 24 hours improved after a calisthenics workout. This means that after only two weeks, participants had better blood glucose control. Better glucose control means better metabolic health for individuals with type 2 diabetics.
    Exercise is Beneficial for Type 2 Diabetes Regardless of Weight Loss
    The benefits of exercise for type 2 diabetics is independent of body weight. Structured exercise programs, such as HIIT fitness, had a statistically and clinically significant beneficial effect on glycemic control, and this effect was not primarily mediated by weight loss iii.

    Exercise has Better Effects on Insulin Sensitivity than Diet
    Improving insulin sensitivity requires less exercise than does losing weight.
    The amount of HIIT exercises necessary to improve glycemic control and cardiovascular health is less than the amount of exercise needed to achieve weight loss iv.

    Higher Intensity Exercise is More Beneficial for Type 2 Diabetes than Lower Intensity
    A meta-analysis v showed that exercise intensity predicted greater benefits than exercise volume. These results encourage individuals with type 2 diabetes who are already exercising at moderate intensity, to increase intensity in order to obtain additional benefits in health and fitness as well as glycemic control.

    Research shows that exercise, especially brief high intensity interval training workouts, are the cornerstone of diabetes management, along with diet and medication. The points highlighted in this article summarize research on type 2 diabetes and offer fitness tips for it’s practical application.

    i Rynders CA1, Weltman A.,Phys Sportsmed. 2014 Feb;42(1):7-14. doi: 10.3810/psm.2014.02.2042.
    ii Jonathan P. Little, Et Al, Low-volume High-intensity Interval Training Reduces Hyperglycemia and Increases Muscle Mitochondrial Capacity in Patients with type 2 Diabetes, Journal of Applied Physiology December 1, 2011 vol. 111 no.6 :1554-1560.
    iii Ronald J. Sigal, Et Al, Physical Activity/Exercise and Type 2 Diabetes:
    A Consensus Statement from the American Diabetes Association, doi: 10.2337/dc06-9910
    Diabetes Care June 2006 vol. 29 no. 6 1433-1438.
    iv Ronald J. Sigal, Et Al, Physical Activity/Exercise and Type 2 Diabetes:
    A Consensus Statement from the American Diabetes Association, doi: 10.2337/dc06-9910
    Diabetes Care June 2006 vol. 29 no. 6 1433-1438.
    v Boulé NG, Kenny GP, Haddad E, Wells GA, Sigal RJ: Meta-analysis of the Effect of Structured Exercise Training on Cardio-Respiratory Fitness in Type 2 Diabetes Mellitus. Diabetologia 46:1071–1081, 2003

  • short random workout
    Why HIIT?
    HIIT (high intensity interval training) burns calories in less time. Most fitness apps incorporate HIIT training due to its ease and effectiveness. Intermittent sessions of intense exercise that alternate with brief rest periods require extra oxygen consumption. This is key to melting calories through the effectiveness of high intensity exercises.
    What are effective, high intensity exercises and how can you perform them?
    A common misconception is that HIIT contains complex exercises that require machines. Not so. There are plenty of highly effective workout techniques that are both simple and easy. A few are explained below. For 50+ simple HIIT exercises, checkout the ShortRandomWorkout App in the App store or at Shortrandomworkout.com. Let’s get started!

    Leg raises

    You do not need a machine to perform leg raises. Simply lie on your back. Use your core muscles to raise both legs such that they form a ninety degree angle with your upper body. Lower back down and repeat. Control the movement without using momentum. This exercise works your leg and abdominal muscles.

    Chair dip

    This an extremely effective upper body workout performed by using a chair. Sit with the chair behind your back. Place your hands behind you on the seat of the chair, palms facing forward. Lift your upper body by straightening your arms. Come back to starting position and repeat. This exercise works the muscles on your shoulders, chest, back and abdomen.

    Bicycle

    Lie on your back with hands behind your head and knees bent with feet off the floor. Press your lower back to the floor and pull your navel in to also target deep ab muscles. Extend one leg parallel to the floor while bringing the other knee up to touch the opposite elbow, twisting slightly through the abs. Be sure not to pull on your neck. Switch legs and repeat.

    Standing oblique crunch

    Stand up straight with both hands behind your head. Raise your right leg to touch your left elbow by twisting slightly through your torso and bending your upper body down. Return to starting position and repeat on the other side. Remember to control the movement through your core muscles. This exercise works almost all the muscles in your body.

    Chair Step-up

    You do not need a machine to perform leg raises. Simply lie on your back. Use your core muscles to raise both legs such that they form a ninety degree angle with your upper body. Lower back down and repeat. Control the movement without using momentum. This exercise works your leg and abdominal muscles.

    Scissor exercise

    Lie on your back. Lift both legs slightly off the floor. Flutter your legs up and down in scissor movements by raising one leg while keeping the other straight. Alternate the movement quickly as many times as you can. This exercise is great for core muscles.

    Incorporate these fat burning exercises in your regular workout routine to improve overall health and fitness. Get started now! Check out the ShortRandomWorkout App for more awesome workouts!

  • short random workout

    High intensity interval training workouts (HIIT) are generally considered a means to shed extra pounds. But HIIT has more benefits than just weight control. This workout routine improves overall health more than any other fitness plan. In this post, we discuss in detail, the benefits of HIIT on heart health and related conditions.

    Effects of HIIT on Cardiovascular Health
    HIIT fitness is labelled as the “best therapy” for heart patients. Research shows that HIIT improves patient compliance and is linked to healthy cardiovascular and metabolic outcomes.[1]
    HIIT reduces plasma cholesterol levels and the incidence of plaque formation. The risk of atherosclerosis decreases by incorporating daily interval training workouts. A daily exercise program also improves heart rate and decreases stroke volume (the amount of blood pumped out by the heart with every beat). Left ventricular health improves significantly as does the cardiovascular profile.
    Are HIIT Workouts Safe for Patients With Coronary Heart Disease?
    Coronary heart disease is one of the leading causes of mortality in the modern world, especially in the US. It constitutes the formation of plaque in the arteries that provide oxygen to the heart. It can lead to immediate death. HIIT training is reported to increase oxygen consumption in patients with coronary heart disease. It also aids in its recovery and helps patients with heart failure. Research shows HIIT workouts to be safe and effective in the rehabilitation of coronary heart disease and heart failure.[2]

    The Effects of HIIT on High Blood Pressure?
    Hypertension is associated with high cardiovascular morbidity. High blood pressure is effectively controlled through an interval training exercise program. HIIT exercises are important for individuals with hypertension and cardiovascular risks. 12 weeks of intermittent fat burning exercises positively impact diastolic and systolic pressure in hypertensive patients. A HIIT workout routine also improves cardio-respiratory fitness and decreases the risk of hypertension.
    The Effects of HIIT on High Cholesterol
    Raised cholesterol levels lead to cardiovascular disease. High intensity training lowers body fat and raises HDLs (high density lipoprotein). HDLs are good fats that keep cholesterol under control.

    Impact of HIIT on Metabolic Syndrome?
    Metabolic syndrome involves a variety of problems like high blood pressure, elevated triglycerides, decreased HDL (good fat) and increased waist size. HIIT decreases the risk of stroke, heart attacks and cardiac arrest. HIIT workout plans also improve blood lipid profiles.[4]
    High intensity interval training workouts are superior to steady workouts in improving endothelial function, insulin sensitivity, and sympathetic markers in hypertensive patients.[3] HIIT is the workout plan of choice for heart health.
    References
    1. Shiraev T1, Barclay G. Evidence based exercise – clinical benefits of high intensity interval training. Aust Fam Physician. 2012 Dec;41(12):960-2.
    2. Guiraud T1, Nigam A, Gremeaux V, Meyer P, Juneau M, Bosquet L. High-intensity interval training in cardiac rehabilitation. Sports Med. 2012 Jul 1;42(7):587-605. doi: 10.2165/11631910-000000000-00000.
    3. Emmanuel Gomes Ciolac1,2 High-intensity interval training and hypertension: maximizing the benefits of exercise? Am J Cardiovasc Dis. 2012; 2(2): 102–110.
    4. Musa DI1, Adeniran SA, Dikko AU, Sayers SP. The effect of a high-intensity interval training program on high-density lipoprotein cholesterol in young men. J Strength Cond Res. 2009 Mar;23(2):587-92. doi: 10.1519/JSC.0b013e318198fd28.

  • short random workout
    HIIT (high intensity interval training) is an exercise technique that alternates short intervals of strenuous exercise with brief rest periods. Because HIIT workouts are short, they can easily be incorporated in your daily routine. This reason alone makes HIIT very popular. For those with more time available or who desire a more rigorous workout, HIIT can be added to your existing exercise routine for greater benefit.

    Common myths about HIIT?

    The longer the workout, the greater the calorie burn
    Not true. The secret of HIIT lies in excess post-exercise oxygen consumption (EPOC). It refers to superfluous consumption of oxygen by energy-starved cells of the body after an intense burst of exercise. This makes the rest intervals crucial. Thus, HIIT training burns more calories in less time than a longer, easier cardio workout.

    Diet is less important than exercise
    The fastest way to reduce weight is through diet. Cutting excess sugar alone, without changing anything else, will help reduce weight. Next, focus on a proper diet that contains twice as much protein as carbs. Try to eat carbs from whole grains, fruits, veggies, and grains. Protein aids in repairing muscles and carbohydrate restores glycogen deposits. [1]Research shows that intake of protein and carbohydrates enhances the amount of glycogen deposits immediately after HIIT. Starving yourself is not the answer.

    HIIT is not for beginners
    Don’t let high intensity training scare you away because of its strenuous nature. It benefits all levels-beginners to experts. It is experience specific in that the intensity level is individual to you. What you find intense may be more or less than someone else. In any case, the benefits are there.
    References

    1. Berardi JM, Price TB, Noreen EE, Lemon PW. Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement. Med Sci Sports Exerc. 2006 Jun;38(6):1106-13.
    2. Francois ME1, Little JP1. Effectiveness and safety of high-intensity interval training in patients with type 2 diabetes. Diabetes Spectr. 2015 Jan;28(1):39-44. doi: 10.2337/diaspect.28.1.39.
    3. Sim AY1, Wallman KE, Fairchild TJ, Guelfi KJ. Effects of High-Intensity Intermittent Exercise Training on Appetite Regulation. Med Sci Sports Exerc. 2015 Apr 18.

  • short random workout
    Perfect Form Push-Up
    Push-ups are an excellent upper body workout recommended by personal trainers for sculpted arms. Plus no equipment is necessary so they can be done at home or virtually anywhere.
    There are many variations, each with specific techniques to squeeze out results. Check out our tips for proper form below.

    Classic Push-Up
    Plank your body on palms and toes. Keep a straight line from head to toe – your hips should not sag down or pop up. Arms should be directly below the shoulders and slightly wider than shoulder width apart. Push your shoulders back, away from the ears.
    Once you’re in the position described above, lower your body until your chest nearly touches the floor. Then push up forcefully back into starting position. You can also get a mini ab workout at the same time by engaging your core and tightening the abs.
    Easier Push-Up Variations
    If you can’t do the push-up described above, no biggie. Follow the modifications below to still see great results while working your way up to the classic push-up.

    Rest your planked body on knees instead of toes. The closer to the ground you drop your feet, the easier the push-up becomes.
    Bring your arms in slightly so they are directly below your shoulders rather than wider apart.
    If both of the above are too difficult, ease yourself in by doing standing wall push-ups.

    More Challenging Push-Up Variations
    Looking for some serious body building? Not feeling the burn with a classic push-up? Spice it up using these great modifications:
    Wide Arm Push-Up
    Keep your arms below the shoulders, but MUCH wider than shoulder width apart. Palms facing outward rather than forward.
    Diamond Push-Up
    Place your hands directly under your chest, making a diamond shape by touching the tips of your thumbs and index fingers together.
    Arms By Your Side
    Bring your arms in close to the body – underneath and parallel to your body rather than away and perpendicular to it.
    Any of the push-up modifications above are excellent toning exercises to enhance your fitness program.

  • short random workout
    The Importance of Proper Nutrition
    HIIT (high intensity interval training) is an intense exercise technique for burning extra calories and attaining a wide array of cardiovascular benefits. The sole purpose of this exercise regime is to maximize results in a minimum amount time.
    During bouts of intense exercise, your body endures vigorous physical activity. Proper nutrition is necessary to fuel a workout and maintain its benefits afterwards. To meet energy demands for strenuous exercise, healthy glycogen stores are required along with other micro and macronutrients. During the recovery phase, glycogen stores are replenished and muscles are repaired for which adequate proteins and carbohydrates are important. A complimentary diet also helps in increasing stamina for HIIT. In a nutshell, a balanced diet including protein, carbohydrates, fats and micronutrients is crucial for desired HIIT outcomes

    Pre-Exercise Nutrition
    Sufficient energy is required for strenuous exercise. This energy is derived from the breakdown of carbohydrates. In the early stages of exercise, muscle glycogen stores are used as energy. After these stores have been depleted, in later stages, blood glucose takes over. Therefore, pre-workout snack of carbs combined with protein helps meet the demands of your body. Research shows that taking 200-350g of CHO (carbohydrates) a few hours before exercise considerably increases performance by maximizing liver or muscle glycogen stores, and providing CHO from the small intestinei
    Below are some options 1-2 hours before an intense HIIT workout:

    A cup of milk with whole grain cereal
    Banana with almond butter
    Dried fruits
    Whole grain toast with peanut butter

    Post-Exercise Nutrition
    High intensity exercise exhausts the body and depletes its glycogen stores. Fatigued muscles need to replenish their energy stores. To compensate the effects of an intense exercise session, a combination of protein and carbohydrates is recommended as post-workout meal. A ratio of 1:3 protein to carbs, within 30 minutes after a HIIT workout, appears to be the most effective. Research demonstrates that carbohydrates plus protein immediately after exercise enhances re-synthesis of glycogenii
    Meal suggestions include:

    Hummus with carrots or pita bread
    Berries with cottage cheese
    Protein shake
    Protein bars
    Whole-grain crackers and soy milk

    The Importance of Fluid Intake
    Hydration is equally as important as nutrition. Research shows that 150% fluid intake may be necessary for complete fluid replacement after intense exerciseiii
    HIIT constitutes short intervals of intense cardio alternated with strength training. It burns relatively more calories than a sustained cardio workout and causes more fluid loss through sweating.
    Keep a water bottle handy to avoid dehydration. Drinks with a little salt or electrolytes also help retain fluid in the body. Watch out for sugar laden drinks and avoid beverages containing alcohol and caffeine.

    i Coggan AR, Swanson SC. Nutritional manipulations before and during endurance exercise: effects on performance. Med Sci Sports Exerc. 1992 SEP;24(9 Suppl):S331-5.
    ii Berardi JM, Price TB, Noreen EE, Lemon PW. Post exercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement. Med Sci Sports Exerc. 2006 Jun;38(6):1106-13.
    iii Burke LM. “Nutrition for post-exercise recovery” Aust J Sci Med Sport. 1997 Mar;29(1):3-10.

  • short random workout

    Much controversy and confusion exists around the health effects of High Fructose Corn Syrup (HFC). It is well known that excess added sugar is detrimental regardless of its source, however, there is a difference between the effects of high fructose corn syrup compared to sucrose (table sugar).

    Difference Between the Chemical Nature of HFC And Sucrose (Table Sugar)

    Sucrose is 50% fructose and 50% glucose. HFC is 55% fructose and 45% glucose.
    In sucrose, the fructose and glucose molecules are joined by a chemical bond. In HFC, they are separate molecules.
    Sucrose is derived from sugar cane or beet. HFC is derived from corn.

    Negative Consequences of HFC
    Weight gain
    HFC consumption promotes faster weight gain and increases abdominal fat compared to sugar. One study found that rats who drank an HFC solution had greater increases in body weight and fat mass compared to rats drinking sucrose.i In another study, rats on a diet including HFC for six months, showed abnormal weight gain and fat accumulation. In both studies, the HFC solution promoted faster weight gain compared to sucrose.ii
    Decreases satiety
    Satiety refers to the feeling of fullness that tells our brain to stop eating. Fructose produces smaller increases in satiety hormones compared with glucose. Fructose causes rats to eat more, whereas glucose promotes satiety.iii This is important because HFC contains slightly more fructose than does table sugar, thus causing greater detrimental health effects. Fructose consumption also causes insulin resistance and hypertension in animal models.iv
    Reduces life span and reproduction in rats
    Research funded by the National Institute of Health and National Science Foundation compared two groups of mice that were fed a healthy diet with 25% of their calories from processed sugars. For one group, the processed sugar was HFC, for the other, sucrose. This study found that HFC females died at almost twice the rate of females on the sucrose diet. They also produced 26% fewer offspring. Males on the HFC diet were 25% less likely to hold territory and reproduce.v

    “This is the most robust study showing there is a difference between high-fructose corn syrup and table sugar,” says biology professor Wayne Potts, senior author of the study.
    While it is best to avoid added sugar as much as possible, it’s nearly impossible to do so 100% of the time. The use of high fructose corn syrup has been on the rise for many years. It is the sweetener of choice by manufactures because it is cheaper than other sweeteners. Based on the studies above, the type of sweetener added to beverages is an important factor in health, fitness and weight management. When purchasing foods containing sugar, opt for sources other than high fructose corn syrup.

    i Light HR1, Tsanzi E, Gigliotti J, Morgan K, Tou JC. Exp Biol Med (Maywood). 2009 Jun;234(6):651-61. doi: 10.3181/0812-RM-368. Epub 2009 Apr 9.
    ii Miriam E. Bocarsly, Pharmacol Biochem Behav. 2010 Nov; 97(1): 101–106. Published online 2010 Feb 26. doi: 10.1016/j.pbb.2010.02.012.
    iii Kathleen A. Page, JAMA. 2013;309(1):63-70. doi:10.1001/jama.2012.116975.
    iv Sharon S Elliott, Am J Clin Nutr November 2002 vol. 76 no. 5 911-922
    v Potts, Wayne, J. Nutr. 2015 145: 434-441; first published online December 10, 2014. doi:10.3945/jn.114.202531

  • short random workout
    HIIT (High Intensity Interval Training) melts calories, boosts metabolism and aids in weight loss. It also improves cardiovascular health and skeletal muscle tone and sharpens mental acuity.However, HIIT workouts must be performed correctly in order to produce results, according to Jon Domingus, a personal trainer at Eclipse Fitness in Toronto.Below is a how-to guide for an effective and efficient HIIT workout.
    DO Stay Hydrated
    Research shows that drinking 3.5 – 4.5 liters of fluid (mainly water) is necessary during intense exercisei. High intensity workouts are characterized by bouts of activity that produce sweat. Sweating rids the body of waste and jump starts metabolism, but also depletes water. Thus, water intake is crucial to protect from dehydration and provide maximum results from an HIIT training session.
    DO Change Up the Cardio Routine
    According to Jon Domingus, the body rapidly adapts to the same, repeated cardio workout decreasing results over time. Spice it up with running, biking, swimming, hill sprints, squatting, etc. to make an HIIT routine more effective. The Short Random Workout app for example, is designed to challenge you differently every time you use it.
    DO Use Different Muscle Groups
    Limiting HIIT to a particular muscle group decreases its effectiveness. HIIT is a full body workout. The goal is to work various muscles throughout the body. Strength training circuits can alternate using different muscles on alternate days.
    DON’T Skip Rest Intervals
    Shortening recovery period while increasing the intensity circuit, in the hopes of rapidly burning more calories, is another mistake. HIIT works on the phenomenon of excessive, post-exercise oxygen consumption (EPOC) during the rest phase. This means the body requires a sufficient recovery period to burn fat. Research shows a 2:1 ratio which constitutes 5-10 minutes of vigorous activity followed by 3-5 minutes of rest, yields the greatest fat burn. Therefore, it is equally as important to track the resting phase of HIIT as the intense phaseii. The ideal method to accomplish this is by using an interval timer.
    DON’T Ditch Proper Nutrition
    Cutting calories to achieve weight loss is a common mistake and a misguided approach. Instead, focus on calories from food containing complex carbs, protein and unsaturated fat.
    A pre-workout meal or snack may include a piece of whole grain toast with peanut butter, a bowl of salad or a handful of nuts. Nutritious post-workout choices include milk, humus with pita, whole grain cereal and seasonal fruits.
    Adding supplements to your diet can also speed weight loss and improve exercise results. Research at Oklahoma University demonstrated that taking 200-400 mg of caffeine combined with 1.5 – 3 mg creatine, 30 minutes before a HIIT session, significantly enhances fat burn iii
    Following these basic guidelines should help you get the most out of your HIIT workout routine.

    i Ann C. Grandjean. Water Requirements, Impinging Factors, And Recommended Intakes. Retrieved from http://www.who.int/water_sanitation_health/dwq/nutrientschap3.pdf
    ii Laurent CM1, Vervaecke LS, Kutz MR, et al. Sex-specific responses to self-paced, high-intensity interval training with variable recovery periods. J Strength Cond Res. 2014 Apr;28(4):920-7.
    iii Smith AE, Fukuda DH, Kendall KL, et al. The effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance. J Int Soc Sports Nutr. 2010 Feb 15;7:10.

  • short random workout
    HIIT (High Intensity Interval Training) consists of short bursts of intense exercise followed by a brief recovery period. This enhanced fitness program is designed to burn significantly more calories in less time compared to a steady cardio workout.
    Requires Less Time
    While steady cardio is better than no exercise at all and fine for those with enormous amounts of spare time devoted to physical fitness, circuit training (HIIT) is crucial for maximum results in a limited amount of time. It is the workout of choice for top athletes, like Finnish Olympic runner Hannes Kolehmainen.
    Burns More Fat
    HIIT workout routines create an after burn effect (known as EPOC) which makes them an excellent fat burning workout. The body’s metabolic rate is relative to its oxygen supply. Intense exercise followed by a rest phase peaks oxygen quantity and greatly increases metabolism. This after burn effect aids in shedding superfluous fat in noticeably less time. Researchers at the American College of Sports Medicine, Florida State University (Tallahassee) found that individuals following a HIIT program lost 10% more fat and burned more calories than those who exercised steadily for the same amount of time i.
    Additionally, Researchers at the East Tennessee State University reported that individuals subjected to eight weeks of High Intensity Interval Training had a significant drop in body fat compared to none at all in subjects who spent more time on a treadmill ii.
    Decreases Fat Enzymes
    HIIT reduces the fat synthesizing enzyme, fatty acid synthase, which converts supplemental energy into fat. A study by the Norwegian University of Science and Technology demonstrated that individuals subjected to 16 weeks of HIIT training sessions reported a 100% decrease in fat producing enzymes compared to those who followed steady state exercises iii.
    Health Benefits
    Cardiovascular
    HIIT is better than sustained cardio exercise for heart health. Research shows that high intensity workouts cause a 13% greater increase in the incidences of heart contractility and 12% heart mass iv.
    Skeletal Muscle Adaptations
    Muscles contain mitochondria (a structure within cells) that use oxygen to extract energy by the breakdown of fats and carbohydrates. When the body endures intense physical activity, the number of mitochondria increase to meet the energy demands of muscles. Research shows that HIIT exercises increase mitochondrial density as compared to sustained cardiovascular exercise so skeletal muscles of individuals who follow endurance training adapt to high density mitochondria. This helps gain lean muscle mass at the expense of fat loss.
    If you still haven’t incorporated some aspect of HIIT into your workout routine, perhaps it’s time to consider doing so.

    i Meuret, J.R., et al. A comparison of the effects of continuous aerobic, intermittent aerobic, and resistance exercise on resting metabolic rate at 12 and 21 hours post-exercise. Medicine & Science in Sports & Exercise 39(5 suppl):S247, 2007.
    ii King, J.W. A comparison of the effects of interval training vs. continuous training on weight loss and body composition in obese premenopausal women (thesis). East Tennessee State University, 2001.
    iii Tjonna, A.E., et al. Superior cardiovascular effect of interval training vs. moderate exercise in patients with metabolic syndrome. Medicine & Science in Sports & Exercise 39(5 suppl):S112, 2007.
    iv Micah Zuhl, et al. HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans. Retrieved from https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html

  • short random workout
    HIIT Basics
    Why are HIIT workout plans so popular at the gym and recommended by personal trainers? According to a survey by the American College of Sports Medicine, HIIT was the top fitness trend for the year 2014. So what’s the hype and how can I do it?

    HIIT, or high intensity interval training, is a fat burning workout program that alternates between intervals of high and low intensity exercise. In other words, a short burst of exercise at max capacity, followed by a brief rest period. This combination of intermittent exertion and rest has proven extremely effective in reducing body weight along with providing numerous metabolic benefits.

    The primary reason people are unable to stick to a regular workout routine is lack of time rather than lack of motivation. Old school, low intensity workouts provide results, but require more time. Interval training is an excellent solution. “Most people have a limited amount of time available for exercise. HIIT tends to be a more practical approach,” says Robert dos Remedios, director of speed, strength and conditioning at The College of the Canyons in Santa Clara, Calif.

    The effectiveness of a HIIT workout program lies in the body’s increased demand for oxygen during bursts of intense exercise. This demand is met during rest intervals which in turn causes fat burn. The body’s oxygen demand and the rate of metabolism are proportionate- the greater the oxygen demand, the higher the metabolism. Thus, a HIIT workout routine quickly increases metabolism to induce fat loss. This effect is called excess post-exercise oxygen consumption (EPOC). It keeps the body’s metabolic rate accelerated for up to 48 hours after exercise. This means that, even at rest, your body is still burning fat. HIIT fitness trains your body to be more effective in burning calories at all times and adds to overall health and wellness, in addition to weight loss.

    HIIT is clearly a superior weight loss method as well as a multifaceted fitness plan that provides numerous benefits. According to researchers at the University of Notre Dame, School of Medicine in Sydney, in addition to causing fat loss, bursts of intense exercise help improve athletic endurance, better glucose metabolism, and maintain a healthy basal metabolic rate. The cardiovascular benefits are among the most valuable, and the cost is just a few minutes each day.

    References
    1. Thompson, Walter R. Now Trending: Worldwide Survey of Fitness Trends for 2014. ACSM’S Health & Fitness Journal: November/December 2013 – Volume 17 – Issue 6 – p 10–20.
    2. Shiraev T, Barclay G. Evidence based exercise – clinical benefits of high intensity interval training. Aust Fam Physician. 2012 Dec;41(12):960-2.
    3. Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.