The pattern of eating called “Intermittent Fasting” usually means one fasts for a period of time and eats for a period of time. Many choose a 24 hour cycle of fasting, then eat healthy the next day, and continue this process as a lifestyle change. In this article, yo will learn the wonderful benefits of intermittent fasting. …
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Before you start your own Tabata training, you need to have some background first. A lot of people are easily enticed to try this workout routine since they think that the four minute workout is a very easy one. After all, most people would spend hours in gyms and even in sports activities just to have their workout. But with Tabata training, all you need is a solid four minute workout program.Tabata training is named after Dr. Izumi Tabata.
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5:2 intermittent fasting thread–open to all – VerticalSleeveTalk
Here we go again. Another one from the beach. Sticking with the same intervals this week, just changing up the moves.Roll-ups and Lateral Push-ups back to back. 1 min work
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NHF Weekly HIIT (high intensity interval training) | Nick Holt Fitness
Cutting Out Gluten Cuts Out Kids’ Asthma 5 Comments Monday, July 22nd, 2013 Written by: Elize van der MerweEver since my oldest son was a toddler (around 2yrs), he would grow short of breath fast. He was a very heavy boy, strong and muscular, but not fat, and definitely not overweight. Come winter time he would be almost continuously on bronchio-dilators, double dose, as single dose didn’t clear his chest. Come summer, all symptoms would clear and only the occasional closed chest and wheezing would bother him.Adam was 4 years old and in that winter had his worst attack ever
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I’m sure by now you’ve heard of Tabata Training, or some version of it.Tabata training was designed in the 90’s by a Japanese scientist, Izumi Tabata and his colleagues, at the National Institute of Fitness & Sports in Tokyo. They compared the results of moderate high intensity training and high intensity interval training (HIIT) among athletes. They concluded that the athletes who performed HIIT saw increases in their aerobic (cardiovascular) system as well as anaerobic (muscle) system capacities, whereas athletes who did moderate high intensity training only improved their aerobic system, but had little to no increase in their anaerobic system.So what does that mean for you? Tabata training is an excellent training method to add to any fitness program. You can throw it in at the end of your regular exercise routine, supplement your usual cardio with it (I do- you’ll almost never see me on an elliptical or treadmill.
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Tabata and HIIT workouts are here to stay. Both workouts are based on a brief period of intense exercise followed by an exercise of lower intensity or a rest period.In the case of HIIT training, the participant does about one minute of a high-intensity cardio exercise, followed by a lower intensity exercise that can be either cardio or strength based. My favorite form of HIIT training is to do a high intensity cardio exercise (burpees, mountain climbers, power air jacks) followed by a strength training exercise that uses multiple muscle groups (clean and press, split squats with bicep curls, lateral lunges with lateral shoulder raise). It’s a good way to get a full-body workout in a short amount of time.Below is a HIIT workout that you can do at home with minimal equipment. To get the most benefit from the workout you’ll need a set of dumbbells in the five to 10 pound range.Ten Minute HIIT WorkoutBefore you begin, do a warm up for about three minutes. Walk or march in place, or back and forth across the room, while doing arm swings and circles.Then, complete all of the exercises in the following circuit for one minute.*Note – the cardio exercises are intense, but they only last one minute. If they seem hard at first, just know that they will get easier each time you do them.Cardio One – Mountain Climbers – from a plank position with both hands and toes on the floor, quickly exchange your feet as though you’re running place on your hands for one minute. If you can’t do a full minute when you start, no worries. Take a little break and start again when you’re ready.Strength One – Clean and Press – With a dumbbell in each hand, squat making sure you push your hips behind your knees. As you come up from the squat, do a bicep curl with both arms. When you’re back in the standing position, push both arms overhead and do a shoulder press. Return to the squat position and repeat.(This picture shows doing the clean and press with a kettle ball. If you have a kettle ball and want to use it, that works. A dumbbell works as well.)Cardio Two – Plank Jacks – from a plank position with both hands and toes on the floor, do a jumping jack with your feet (hands stay in place) as quickly as you can for one minutes. As with the mountain climbers, do as many as you can at first, rest, then start jumping again.Strength Two – Stepping Lunge with Bicep Curl – with a dumbbell in each hand alternate stepping feet out to a lunge position while arms do a bicep curl.Cardio Three – Burpees – you probably remember these from P.E
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