Physical activity Archive

High Intensity Interval Training: A Woman’s Secret Weapon For Fat Loss

For all of my ladies who are going to the gym and mindlessly slaving away on treadmills and stationary bikes, I’m going to talk to you today about a BETTER way to use these machines for fat burning; a way that 99% of women are NOT doing.  The method is called high intensity interval training, or HIIT for short.  After you read this post, you’ll never go back to your old ways again!

If you want to burn a ton of calories during your cardio workouts, endurance style “steady state” activities are NOT the best way to burn fat.  Sure, you’ll burn a few hundred calories during that hour that you’re walking or “jogging” on the treadmill, but what you don’t realize is that you are actually slowing down your metabolism by doing these endurance exercises.  The fat burn will come to a near stop once your workout ends.

Here’s a better way…

Instead of these hour long workouts, instead try a short 20-30 minute HIIT session.  During a HIIT workout, you’ll be mixing in short bursts of high intensity exercise, followed by brief rest periods.  You’ll be repeating this sequence for 5-15 times during your workout.

For instance, lets say you’re riding the stationary bike.  You would pedal as fast as you can (without killing yourself or falling off!), for 30-45 seconds, rest briefly, then continue to repeat the sequence until your 20-30 minute workout is over.

So how much more fat will HIIT exercise burn vs. the old endurance “steady state” exercises?

Great question!  You can burn as much as 9 times the fat

How do we know?

Dr. Angelo Tremblay PH. D from Laval University in Canada performed a study of people doing HIIT workouts versus endurance exercises.  The HIIT group lost 9 times as much subcutaneous fat in 15 weeks as the ET group did in a whopping 21 weeks!

Even though the endurance training group would burn twice as many calories during the exercise period versus the HIIT folks(who had shorter workout periods), the fat burn would almost come to a halt once the workouts ended.  The exact opposite held true for the HIIT group.  Once their workouts finished, their metabolisms stayed substantially elevated.  This caused the massive calorie burn POST  WORKOUT!

The number of calories you burn during the workout isn’t NEARLY as important as the calories you burn during the other 23 plus hours of the day.  When performing high intensity interval training, you can burn calories when you are sleeping, fixing the kids breakfast, at the office, clipping coupons, reading a book, or any other of your daily activities.

A well balanced diet associated with these physical activities can greatly accelerate the process of weight loss. That’s why I recommend the dieta de 21 dias.

I don’t know about you, but I would MUCH rather burn fat while doing nothing versus slaving away on a treadmill for an hour at a time! This type of exercise prevents breast cancer.

Give high intensity interval training a try!  It’s fun, will burn tons of fat, and will get you in and out of the gym in no time.

Oh, by the way, you don’t have to use a gym or exercise machine to do HIIT.  You can walk/run, ride your mountain bike, swim at the pool, etc…any type of exercise where you can alternate your intensity level.

Until next time!

Heather

P.S. Be sure to check out my recent post about how to lose weight fast.  You can also learn how to get free online personal training and free online diet plans. Go to: http://vivabemonline.com/dieta-de-21-dias-dr-rodolfo-aurelio/

 

 

What Are Sleep Apnea Symptoms? Finding the Best Sleep Apnea Treatment

Did you know that snoring could be a sign of a condition known as “sleep apnea”?  Women with sleep apnea typically make periodic “gasping” noises that can interrupt their sleep.  They may also experience sleepiness during the day.  Treatment of sleep apnea symptoms really depends on the root cause.  If some other medical conditions are present, such as congestive heart failure for example, you may be able to get rid of sleep apnea by treating the condition. Interruption of breathing during sleep can pose serious health complications for women.  Sleep apnea symptoms should be taken very seriously.

Sleep Apnea Treatment

There are several goals for successfully treating sleep apnea.  These goals are:

  • Restore regular breathing during sleep
  • Get rid of symptoms such as loud snoring and daytime sleepiness
  • Possibly lessen other medical conditions linked or related to sleep apnea (high blood pressure, heart disease, stroke, and diabetes)

Ways of treating sleep apnea include:

  • Lifestyle changes
  • Mouthpieces & breathing devices
  • Surgery

If you are experiencing  sleep apnea (or think you may be), talk to your doctor or sleep specialist about your treatment options.   Lifestyle changes and/or mouthpieces could be enough to relieve mild sleep apnea. If you have moderate to severe obstructive sleep apnea, you may require breathing devices or surgery.

Lifestyle changes that can help you…

  • Avoid alcohol and medicines that can make you sleepy.
  • Lose weight if you are overweight or obese, use the plano detox.
  • Try to sleep on your side instead of your back.  This will help to keep your throat open. You may even try special pillows that will prevent you from sleeping on your back.
  • Nose sprays or allergy medicines can help your nasal passages stay open at night.
  • Stop smoking!

Mouthpieces and Breathing Devices…

A mouthpiece may help some women who have mild sleep apnea.  A mouthpiece will adjust your lower jaw with your tongue so as to help keep your airways open at night.  Be sure to notify your doctor if you experience any discomfort or pain while using the device. You may also need periodic adjustments.

The most common sleep apnea treatment for moderate to severe sleep apnea is Continous Positive Airway Pressure (CPAP).  a CPAP machine has a sleep apnea mask that fits over your mouth and nose, or sometimes just over your nose.  It will gently blow air into your throat.

Many women will use a CPAP machine for a while, but then think they can stop because the snoring has gone away.  The fact is, sleep apnea will return if CPAP is stopped or not used correctly.

Most of the time, a technician will come to your home and bring the CPAP equipment. The technician will set up your CPAP machine according to your doctors orders.

If you have any side effects to CPAP (such as irritated skin, stomach discomfort, etc), be sure to tell your doctor or sleep specialist.  Steps can be taken to reduce side effects.

There are many different kinds of CPAP machines and masks. If you’re not happy with one you are using others are available…just talk to your doctor. Watch out for workout clothes to avoid causing vaginal infection.

You may be able to qualify for CPAP supplies at little to no cost you.  Click here to find out.

You will also be give a free guide on sleep disorders.  Just fill out the form to get your free guide and see if you qualify for the FREE CPAP equipment.