Why HIIT (High Intensity Interval Training) Is the Best Workout for Fast Results
These 10-minute workouts can slow down your biological clock.When you hear “high intensity,” you might imagine CrossFitters climbing ropes or hauling heavy chains around the gym. And sure, that could be one version of a HIIT workout—but HIIT can actually be far gentler and more approachable than many people think, all while improving your health, slowing down your biological clock, and toning your body.
When Davey Hoops was laid off, he started to spiral downward. The 29-year-oldfrom Newcastle Upon Tyne, UK, was diagnosed as clinically depressed the following month, and stopped leaving the house. A former professional soccer player, he quit exercising and instead comforted himself with takeout food. He was depressed, listless, and embarrassed to do anything about it.
He gained 70 pounds, hitting 224 pounds. At 5’8”m that made him morbidly obese. He was 27. “I just wanted the world to swallow me up and I really felt like there was no way out,” he says. “It was a never-ending spiral of feeling depressed, eating to make myself feel better, weight gain and feeling depressed again.”
Does High-Intensity Exercise Boost Memory?
New study shows that high-intensity exercise, like HIIT, could help improve brain health and memory even in adults older than 60 years.Exercise directly affects the parts of the body that you use in each activity. Your arms, legs and abs may look better, and even your heart functions improve as you breathe faster and deeper.
Hoops confronted himself one morning, taking stock of the situation. “I decided that I wasn’t going to let this period of my life define me and I was going to achieve everything I had ever dreamed of,” he says. He got off the couch and made himself take a half-hour walk. He came back motivated. “I decided my legacy was going to be how I overcame this illness, lost my weight and started to help others do the same,” he says.
He disciplined himself into getting up at 4 a.m. every morning to exercise:(HIIT) and . He prepared all his meals and tracked his calories. Where previously he had no motivation to do much of anything, he forced himself into a routine. “I would prepare my food the day before,” he says, “I would lay out my gym clothes the night before, and I would plan my workouts in advance.”
Trainers Share The Best Ways To Get Abs—And Keep Them
Spoiler alert: It’s a lot of work. “It can take anywhere from three months to a year to get a six-pack, and it’s not just about doing a ton of abs exercises," says one pro.That's because it’s insanely hard to create muscle definition in your midsection — even if it's super strong — and not all of the factors that influence whether or not you can actually see your abs are under your control.
He had a friend who kept him accountable through online coaching, and had a pretty good knowledge base on his own from which to draw. As he got fitter, he felt like a better person; that, too, kept him motivated. “Going back to that terrible life I had before just simply was not going to happen,” he says.
In five months, he lost 70 pounds, putting him back to his pre-layoff weight. He was motivated again, ready to face any challenges in his life. “I had more energy,” he says, “and I developed awesome habits such as being an early riser, regular gym goer, and confident public speaker.”
It happened so quickly that even his family and friends were surprised at the change; they started to ask if he could help them lose weight, too. Heto do just that. “Giving value and support to others is all I want to do and being able to do this was a great feeling,” he says.
For Hoops, it was a remarkable turnaround. But he believes anyone can do it. “Start small and do the simple things,” he says. “It will be scary and hard, but with consistent hard work and the right guidance you can achieve anything.”
Exercise Significantly Reduces Depression, Study Says
Exercise will do your body and mind a world of good, keeping you further away from depression.Increased levels of physical activity can significantly reduce depression, even among people genetically predisposed to the condition, according to a study conducted at Massachusetts General Hospital. An 11-year study also confirms this point. It found people who engaged in regular leisure-time exercise for only one hour a week were less likely to become depressed. On the other hand, those who didn’t exercise were 44 percent more likely to become depressed compared to those who did so for at least one to two hours a week.
The 50 all-time best exercises for weight loss (The Active Times)
Here's Why You Should Do HIIT Before You Lift .
Here's Why You Should Do HIIT Before You LiftThe guys reported feeling equally fatigued, explains study author Tony Nuñez, an exercise scientist at Metropolitan State University of Denver. But doing intervals before weights netted higher energy expenditure and greater post-exercise oxygen consumption—which means the workout challenged the body more during and after. By measuring the blood lactate concentration, Nuñez and his team tracked the exercises’ intensities. The segmented exercise, where weights and cardio were mixed together, gave the guys recovery time between the HIIT rounds, so they expended less energy.