June22,2022
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HIIT Training: Is it worth it? 

High-Intensity Interval Training (HIIT) is a repetition of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7.

Most HIIT workouts are shorter, about 10 to 30 minutes than a full cardio conditioning or strength training session.

 

If you want to tone up and forget about boring cardio, HIIT is for you. 

When it comes to burning calories, HIIT training is an interesting procedure that will help you lose those extra pounds, as well as help you improve your physical condition. So, if you want to know about this interesting workout.

HIIT training is a type of training that effectively pushes your body with techniques and activities that activate each muscle group to help you lose weight and help the process of "toning" your entire body.

Is HIIT training worth it?

When it comes to burning calories, no need for spending hours on the cardio machine, on the other hand, a short 15 or 30 minutes  HIIT training workout will be more efficient. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise

Types of HIIT training exercises.

HIIT training as we have been saying is a type of training that keeps you in constant movement, so each of the activities you perform through this training will push you to lose a lot of calories.

Being in constant physical activity HIIT training is perfect for all those who want to increase their fitness quickly, below, we will discuss some exercises that make for an effective HIIT training routine.

  • Burpees. Burpees are effective when it comes to doing some activation in all muscle groups, which means that you can easily be training all your muscles with Burpees, in this case, it is recommended to do a maximum amount of Burpees or half Burpees in a period of exactly 1 minute.
  • Static or dynamic lunges. This is another effective means by which to tone the leg area, in our HIIT routine it is important to give our legs plenty of strength and the Strides are more than enough to push your body to its best physical condition. 
  • Jumping Jack. Another type of exercise that is commonly one of the classics when doing any HIIT routine or wanting to lose weight quickly is a routine that exposes all muscle groups. 
  • Mountain Climbers. The mountain climber is a type of exercise that helps to tone the shoulders, legs, and abdomen, so it is very important and highly seen in any weight loss routine, this exercise will help you tone and build muscle where there was only flab or fat. 
  • Stationary jogging. This is an excellent exercise that serves to activate the lower muscular zones, in this case, stationary jogging pushes the body to a better activation, as well as warms up the body to the maximum before the real physical activity.
  • Frog Jumps. Frog jumps are a type of training that requires power that is especially useful for these HIIT routines in this case frog jumps help the lower body area can tone up and get an excellent image of the body that you want so much.

How much rest time and how to perform the exercise?

The duration of the HIIT workouts and rest between exercises will depend on your current fitness level. If you are just starting, We suggest starting with a 30-second training interval and 30 seconds of rest. Then repeat this about 8 to 10 times, again depending on your current fitness level. Also always make sure to warm up and cool down for about 5 mins each. The total time per workout will depend on how many sets of intervals you do.

When executing this routine, the fundamental thing is to keep the body in constant activity. So even when you rest, stay up, and walk around. This is important when it comes to fat loss, to stay at a constant intensity in order to burn calories.

Shouldn't you do HIIT workouts every day?

You shouldn't perform HIIT workouts every day. You are pounding hard on your joints and nervous system when you perform HIIT so you definitely need to give your body at least 48 hours to recover. Rest days are really important to prevent injury but also help muscles/nervous systems/joints to heal properly so you can perform your exercises correctly and you actually make more progress that way.

When we constantly perform a high level of sports and physical activities, it is essential to eat accordingly to the level of the effort. Nutrition is extremely important when practicing strength and cardio exercises of any style.

A balanced diet incorporating the right amount of proteins, carbohydrates, and fat is the key to losing weight, but also for athletic performance.

High protein foods such as chicken, red meat, fish, or eggs can be fundamental when practicing a HIIT routine in order to have a healthy body.

How long does it take to lose weight with a HIIT routine?

You can start seeing results in 6-8 weeks from HIIT training on a cardiovascular level, which means HIIT workouts will increase your VO2 max. HIIT training can help you lose fat, although shedding pounds off will depend on the ability to place yourself in a calorie deficit mode.

In addition there are other benefits of HIIT training, such as:

  • Improves mood.
  • Improves the body's circulation.
  • Increases lung capacity.
  • Stimulates and accelerates the body's metabolism.
  • Tone every muscle in your body.
  • Helps to lose abdominal fat easily.

As you can see there are benefits to be gained from consistently practicing a HIIT routine every day, and it is certainly worth it. Usually, when we talk about losing weight, it is important to take into consideration that it will not happen overnight.

So it must be with discipline and constancy, for this, you must constantly focus on the execution of the exercise, as well as a totally healthy diet with high levels of protein and low in carbohydrates.

In this way we hope to achieve weight loss and tone muscles in the process, the best part is that if we do that we are not only making our body start in a new healthy stage, but we will also learn to consume delicious and low carbohydrate foods.

We hope you find the HIIT routine useful to boost your physical activities, remember that only 30 to 40 two to three times a week is more than enough to burn calories and lose weight.

Looking to try a HIIT training workout, join Audrey's class below. Need help with a Workout appropriate to your own need, WhatsApp or email us!

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June14,2022
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To get the body of your dreams you must know a little about physical complexions.

physical complexions.

Exercising or training the body in order to get the dream body often becomes difficult if we do not know where to start. Especially when it comes to nutrition and basic knowledge about the body.

Therefore, today we will talk about those physical complexions that should be commonly known in order to create a workout routine that will help you lose fat and gain muscle mass if you so desire.

What does physical complexion mean?

When we talk about physical complexion, we refer mainly to those characteristics that each body commonly has and by which we can identify in their respective classification. The physical complexion has 3 divisions and each of these has specific characteristics such as:

  • Ectomorph.
  • Endomorph.
  • Mesomorph.

Each of these physical complexions previously mentioned have unique characteristics, which serve to identify themselves. In the sports world this is very important if you want to practice any type of sport professionally.

Since the physical complexions serve to help us to know the type of classification in which we find ourselves to then simply get a style of training that suits our physical characteristics.

Having the knowledge of a body build can lead to a more effective workout, an eating routine according to the body type and as icing on the cake you can get a healthier body in the process.

How is it done to determine the type of physical complexion? 

Usually this is something we are told at any doctor's visit, however, knowledge of complexion goes further when we consult with a nutritionist who can take us by the hand.

However, it is also important to know that the physical complexion is very easily determined with certain characteristics that will help us to determine it.

Types of physical complexion and their respective definition.

 

As you already know the physical complexion has certain types of characteristics, but in reality it is only through these that we can know to determine those limitations and benefits that we can get to know our body, here are their definitions:

  • Ectomorph Body: When we talked about Ectomorph bodies we were actually talking about those tall people with long arms and relatively thin bodies, they tend to have small shoulders and chest muscles. 

 

This type of person usually has a really low percentage of fat, as well as the opportunity to quickly define their muscles by having a lower amount of fat. In other cases they are known as those who can eat and eat without getting fat. 

 

The interesting thing about Ectomorph bodies is the fact that they can gain weight quickly as well as build muscle mass with a specialized carbohydrate and protein diet that helps the body itself along with exercise to stimulate muscle growth.

 

  • Endomorphic Body: Endomorphic bodies are that type of body "stuffed" is the counterpart of the Ectomorph, that is the type of body that we commonly observe of short stature, with wide bodies, fat arms and legs and with very little definition.

 

Although many people find it difficult to lose weight with this body type, the reality is that the Endomorph body can build muscle faster than others. 

 

The bad thing about this type of body is the fact that they have the characteristic of getting fat extremely fast. In general, the Endomorph body is characterized by the fact of doing exercises with little weight and many repetitions, in fact, the favorite exercise for this type of body is crossfit, as well as performing HIT routines.

 

  • Mesomorph body: This type of body is characterized by a relatively muscular body, in men it is noticed that mesomorphs have a body with a high muscular volume, it is usually observed that this type of Mesomorph body has a wide upper body, with a narrow waist. 

 

The best thing about this type of body type is that they can consume any type of food and convert it into energy for the muscles, they usually retain a lot of fat and muscle regeneration is really fast.

 

What makes these mesomorph bodies characteristic and partly a negative aspect is that they have a very easy time gaining muscle and building a competitive athlete's body, however, having easy access to an excellent body, they tend to easily give up any sporting activity or discipline.

 

Mesomorph bodies are usually seen in power sports or heavy lifting. This type of body type is really powerful when practicing any type of discipline.

As we can see, each of these bodies tend to have a series of advantages and disadvantages when it comes to practicing a specific type of exercise or sports discipline. However, this is all relative.

It should be remembered for those who want to get the dream body, is that the most important phase of each of these bodies is the constancy and discipline as well as the performance that is dedicated to the execution of the exercise.

So, even though it is not easy to perform a sport activity, even though it may seem difficult, when you perform each exercise you will be able to obtain excellent results when you already have the knowledge of the type of physical complexion in which you are.

That is why when it comes to the world of training, you must take into account certain prior knowledge in order to be able to push and get the maximum result when it comes to making the leap to quality training.

To get the body of your dreams you must know a little about physical complexions.

 

Exercising or training the body in order to get the dream body often becomes difficult if we do not know where to start. Especially when it comes to nutrition and basic knowledge about the body.

Therefore, today we will talk about those physical complexions that should be commonly known in order to create a workout routine that will help you lose fat and gain muscle mass if you so desire.

What does physical complexion mean?

When we talk about physical complexion, we refer mainly to those characteristics that each body commonly has and by which we can identify in their respective classification. The physical complexion has 3 divisions and each of these has specific characteristics such as:

  • Ectomorph.
  • Endomorph.
  • Mesomorph.

Each of these physical complexions previously mentioned have unique characteristics, which serve to identify themselves. In the sports world this is very important if you want to practice any type of sport professionally.

Since the physical complexions serve to help us to know the type of classification in which we find ourselves to then simply get a style of training that suits our physical characteristics.

Having the knowledge of a body build can lead to a more effective workout, an eating routine according to the body type and as icing on the cake you can get a healthier body in the process.

How is it done to determine the type of physical complexion? 

Usually this is something we are told at any doctor's visit, however, knowledge of complexion goes further when we consult with a nutritionist who can take us by the hand.

However, it is also important to know that the physical complexion is very easily determined with certain characteristics that will help us to determine it.

Types of physical complexion and their respective definition.

 

As you already know the physical complexion has certain types of characteristics, but in reality it is only through these that we can know to determine those limitations and benefits that we can get to know our body, here are their definitions:

  • Ectomorph Body: When we talked about Ectomorph bodies we were actually talking about those tall people with long arms and relatively thin bodies, they tend to have small shoulders and chest muscles. 

 

This type of person usually has a really low percentage of fat, as well as the opportunity to quickly define their muscles by having a lower amount of fat. In other cases they are known as those who can eat and eat without getting fat. 

 

The interesting thing about Ectomorph bodies is the fact that they can gain weight quickly as well as build muscle mass with a specialized carbohydrate and protein diet that helps the body itself along with exercise to stimulate muscle growth.

 

  • Endomorphic Body: Endomorphic bodies are that type of body "stuffed" is the counterpart of the Ectomorph, that is the type of body that we commonly observe of short stature, with wide bodies, fat arms and legs and with very little definition.

 

Although many people find it difficult to lose weight with this body type, the reality is that the Endomorph body can build muscle faster than others. 

 

The bad thing about this type of body is the fact that they have the characteristic of getting fat extremely fast. In general, the Endomorph body is characterized by the fact of doing exercises with little weight and many repetitions, in fact, the favorite exercise for this type of body is crossfit, as well as performing HIT routines.

 

  • Mesomorph body: This type of body is characterized by a relatively muscular body, in men it is noticed that mesomorphs have a body with a high muscular volume, it is usually observed that this type of Mesomorph body has a wide upper body, with a narrow waist. 

 

The best thing about this type of body type is that they can consume any type of food and convert it into energy for the muscles, they usually retain a lot of fat and muscle regeneration is really fast.

 

What makes these mesomorph bodies characteristic and partly a negative aspect is that they have a very easy time gaining muscle and building a competitive athlete's body, however, having easy access to an excellent body, they tend to easily give up any sporting activity or discipline.

 

Mesomorph bodies are usually seen in power sports or heavy lifting. This type of body type is really powerful when practicing any type of discipline.

As we can see, each of these bodies tend to have a series of advantages and disadvantages when it comes to practicing a specific type of exercise or sports discipline. However, this is all relative.

It should be remembered for those who want to get the dream body, is that the most important phase of each of these bodies is the constancy and discipline as well as the performance that is dedicated to the execution of the exercise.

So, even though it is not easy to perform a sport activity, even though it may seem difficult, when you perform each exercise you will be able to obtain excellent results when you already have the knowledge of the type of physical complexion in which you are.

That is why when it comes to the world of training, you must take into account certain prior knowledge in order to be able to push and get the maximum result when it comes to making the leap to quality training.

Fitness Gym
April28,2022
by

How to improve gut health

Biggest myths about weightlifting

Weightlifting, strength training, resistance training, lifting weight for women, using weight in your workouts however you want to call it, however, the benefits to both immediate and long-term health are the same.

 

Weight training is surrounded by myths, which often causes people to prefer to do other exercises to strengthen and shape their body; however, it is an activity that can improve your quality of life.

Before starting this kind of activity, we recommend that you approach a trainer at the club and talk to him/her about your goals and expectations for the use of weights. Now, be clear that there are many myths that you must dispel, for example, the following:

Myth #1: Weightlifting is for men

"The training with weights allows to develop a very good base for the body", "and this applies to both men and women".

Although men are the ones who most often monopolize the weight areas in gyms, it is not an exercise exclusive to them.

When menopause comes, we are more at risk of osteoporosis than men. Weight training is one of the best things a client can do to help increase bone density. Strong, healthy bones are essential for quality of life and healthy movement.

Myth #2: You will see results immediately.

weightlifting results

Muscles need time, so you can't expect to do an exercise and get results immediately.

It can give a mental health boost, too, experts say. It can help with your overall health and fend off chronic illness.

It is advisable to seek the advice of professionals to know the type of exercise that should be performed depending on your gender.

The essential thing is to stay motivated and have patience.

"The appearance is simply a consequence of the work and it is going to be that follow-up one week after another that will let you stay motivated when you don't see much progress in front of the speculum."

Myth #4: Weightlifting causes women to get bulky.

weightlifting results in womens

Fact, women don't have enough testosterone to build big muscles.  A total body weight training done consistently, will give you that "toned" and "defined" muscle definition and a more proportionate appearance.

In fact, it is more difficult for women to achieve the muscle volume of men, as they have considerably lower levels of the male sex hormone, testosterone, which is responsible for the increase in muscle volume.

Myth #5: Weight lifting stunts growth

DOES WEIGHTLIFTING STOPS GROWTH.

Due to the observation that many weightlifters have a shorter than average height, many people have the misconception that weightlifting stunts or reduces stature development. However, science has proven that short stature is related to genetic inheritance.

So why are there so many shorter than average people in the sport? This is because short stature can be a mechanical advantage when lifting weights and holding balance. As in basketball practice, being taller than average is an advantage, however, the practice of the sport is not what makes them achieve that height.

Myth #6: weightlifting decreases agility and speed

Does weightlifting decreases agility and speed.

Some people have the belief that weightlifting slows down speed and agility because of their musculature. In reality, high-performance athletes practicing agility sports such as gymnastics, track, and field, or boxing include weightlifting as an essential part of their training.

There are many fears or myths that can dissuade us from practicing any sport, therefore, we invite you to always, and whenever you have any doubts, approach a professional who can advise you and solve your concerns before discarding it completely.

 

Want to lose belly fat?

Weight training is actually an excellent way to lose the flab. Doing crunches won't get rid of belly fat but regular weight training can help you build lean muscle mass. No need for spending time on the cardio machine, strength training is often the solution to the aesthetic look so many women chase.

If you want to reduce your belly fat and future-proof your body you need iron in your week as you do your diet. Muscle burns calories, even at rest. So, the more muscle gain you have, the more calories you will burn throughout the day.

NB: getting rid of your belly fat is mainly through nutrition

 

Training with weight has many benefits as you can read above. However, you want to gradually increase weight as your form improves.

It's essential to have a specialized trainer guiding you throw each movement and being able to modify each exercise to your personal needs and level to introduce you to the activity without compromising your well-being and enjoying this exercise.

Weightlifting is a very good exercise but if you really want to do it right it is recommended that you do it with a certified professional if you are interested in one I recommend starting with me as your personal training coach.

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