Tagged: Intensity

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From fidgeting and eating fat to starting the day with apple cider vinegar: Experts reveal the top 10 ways to boost …

Daily MailFrom fidgeting and eating fat to starting the day with apple cider vinegar: Experts reveal the top 10 ways to boost …Daily MailTrainer Christina Howells also recommends combining high-intensity interval training with traditional cardio to r…

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Instagram’s hottest mum? Fitness star reveals secrets behind killer figure


Daily Star

Instagram’s hottest mum? Fitness star reveals secrets behind killer figure
Daily Star
Brittany’s exercise routine consists of intense weight training six to seven days per week and HIIT (high intensity interval training) cardio three to four days. A regular day for Brittany would include weight training in the morning, home to shower

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Losing Weight Will Feel Easy If You Do These 4 Things


POPSUGAR UK

Losing Weight Will Feel Easy If You Do These 4 Things
POPSUGAR UK
Fitness instructor John Kersbergen said, “The most efficient way to get results is to do some form of high-intensity interval training (HIIT) that includes strength training for a total-body workout that burns fat and builds calorie-burning muscle.” He

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How To Up Your Fitness, Fast – Without Spending On A Gym Membership – HuffPost UK

Summer might be coming to an end but that doesn’t mean your workouts have to slow down. When autumn rolls around and the evenings get dark, it’s nice to head to a warm gym to keep fit. But what if you don’t fancy giving a third of your take-home pay to your local gym?

Never fear. There are alternatives that don’t involve fighting another gym-goer for the treadmill. You don’t even have to get dressed to try out kettlebell exercises at home in your pyjamas. Take your fitness to the next level and save pennies while you’re at it.

Todor Tsvetkov via Getty Images

Kettlebells

When you’re short on time and you don’t want to get dressed to workout, try kettlebell exercises at home. A kettlebell is a cast iron weight that looks like a cannonball with a handle. You can use them for strength and cardiovascular exercise. Swinging a kettlebell around is seriously hard work. You’ll work up a proper sweat while burning calories and toning muscles.

Cecilie_Arcurs via Getty Images

Wild swimming

Swimming pools can be pricey and they are often filled with screaming children. If you don’t mind braving the cold, find your local wild swimming spot and go for a dip. Hampstead Ponds is a famous wild swimming lake in London and is a lot cheaper than regular pool, at £2 a dip. 

Swimming is a low-impact workout so it’s great if you are recovering from an injury, plus you’ll start to see your fitness improve in a whole new way. Take a look at the Wild Swimming[1] website for local swimming ponds near you.

Johner Images via Getty Images

Plenty of cities have pay-as-you-ride bikes now, making it cheaper than ever to go cycling. It’s fantastic for building cardiovascular fitness and toning your muscles. Regular short cycle rides are the best way to get fit. Start biking twice a week and gradually build it up – before long you’ll be that person powering uphill on your bike with legs of steel.

NKS_Imagery via Getty Images

Tennis doesn’t have to involve signing up to an expensive club. Whacking a ball around is one of the best ways to get fit while having fun. Tennis is all about quick explosive movements and dynamic strength, plus it builds stamina and encourages coordination. There are dozens of free access tennis courts around the country. Some even offer free coaching for families. Find your nearest free tennis court on the Tennis For Free[2] website.

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While not traditionally thought of as a fitness regime, yoga can be an intense workout if you practice the right style. Ashtanga and vinyasa style yoga not only stretches muscles but also strengthens your core and tones your upper and lower body. A one-hour vinyasa class burns nearly 600 calories. You can easily practice yoga at home by following YouTube videos or join a pay-monthly site. Try Yoga With Adriene’s 45-minute Power Yoga class[3] for starters. 

Portra via Getty Images

All you need to start running is a pair of trainers. The beauty of pacing pavements is you can do it anywhere – whether it’s on your commute to work or along the coastal path on holiday. Start with a short 10 minute jog and slowly build up to 30-40 minutes. Don’t berate yourself if you have to walk.

Just challenge yourself, next time, to run a little further. Running is the perfect fitness regime if you want to see results fast and it is totally free.

Hoxton/Ryan Lees via Getty Images

HIIT stands for high-intensity interval training. It involves short bursts of exercise that you can do at home to build strength, stamina and increase your metabolism. Fitness Blender[4] is one of our favourite YouTube channels for HIIT exercises. You can choose different length workouts, from quick 10-minute cardio sessions to kickboxing and skipping. You don’t need any special equipment and you won’t have to pay a penny. If the sun is shining, take that HIIT regime outside and do it in your local park.

skynesher via Getty Images

References

  1. ^ Wild Swimming (www.wildswimming.co.uk)
  2. ^ Tennis For Free (tennisforfree.com)
  3. ^ Power Yoga class (www.youtube.com)
  4. ^ Fitness Blender (www.fitnessblender.com)
  5. ^ Suggest a correction (www.huffingtonpost.co.uk)
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7 Minutes and 13 Moves Are All You Need for a Hard-Core Workout

One foolproof way to make the most out of a super-short workout[1]: Crank up the intensity. This HIIT workout will leave you drenched in sweat by working your entire body in just seven minutes. 



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[2]

The cool thing about this workout is that it’s not made up of your standard (sometimes boring) push-ups and squats. Instead, the trainers offer a variety of dynamic exercises that will challenge muscles all over your body but also keep you engaged in the workout. Seven minutes will fly by! Because these moves are different from basic bodyweight exercises, it might take a minute to get the hang of them. Try quickly skimming through the video first to get an idea of each so you don’t waste any time when the clock is ticking. 

[embedded content]

To recap: An exercise mat is optional. Perform each exercise for 30 seconds with 10 seconds of rest in between. You’ll want a towel on hand. 

Workout:
1. Downward Dog to Upward Dog 
2. Alternating Reverse Lunge With Knee Drive
3. Burpee Variation to Low Squat 
4. Lying Starfish to V-Up With Clap
5. Y Pose With Thumbs Up
6. Squat Thrust to Bent Arm
7. Narrow Squat to Wide Squat to Alternating Split Lunge
8. Rocking Leg Lift to Jump-Through Push-Up
9. V-Up With Wide Leg
10. Skydive and Push-Up to Two-Point Plank 
11. Walk-Out Plank to Roll-Down Starfish 
12. Vertical Jump to Lateral Jump 
13. Plank Variation 

Looking for more short and effective at-home workouts? Grokker[3] has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium[4] (just $9 per month) and their first 14 days free. Sign up now[5]!

References

  1. ^ super-short workout (greatist.com)
  2. ^ {{displayTitle}} READ (greatist.com)
  3. ^ Grokker (grokker.com)
  4. ^ Grokker Premium (grokker.com)
  5. ^ Sign up now (grokker.com)
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7 Minutes. 13 Moves. One HIIT Workout That’ll Make You Sweat

One foolproof way to make the most out of a super-short workout[1]: Crank up the intensity. This HIIT workout will leave you drenched in sweat by working your entire body in just seven minutes. 



You might also like




{{displayTitle}}


READ




[2]

The cool thing about this workout is that it’s not made up of your standard (sometimes boring) push-ups and squats. Instead, the trainers offer a variety of dynamic exercises that will challenge muscles all over your body but also keep you engaged in the workout. Seven minutes will fly by! Because these moves are different from basic bodyweight exercises, it might take a minute to get the hang of them. Try quickly skimming through the video first to get an idea of each so you don’t waste any time when the clock is ticking. 

[embedded content]

To recap: An exercise mat is optional. Perform each exercise for 30 seconds with 10 seconds of rest in between. You’ll want a towel on hand. 

Workout:
1. Downward Dog to Upward Dog 
2. Alternating Reverse Lunge With Knee Drive
3. Burpee Variation to Low Squat 
4. Lying Starfish to V-Up With Clap
5. Y Pose With Thumbs Up
6. Squat Thrust to Bent Arm
7. Narrow Squat to Wide Squat to Alternating Split Lunge
8. Rocking Leg Lift to Jump-Through Push-Up
9. V-Up With Wide Leg
10. Skydive and Push-Up to Two-Point Plank 
11. Walk-Out Plank to Roll-Down Starfish 
12. Vertical Jump to Lateral Jump 
13. Plank Variation 

Looking for more short and effective at-home workouts? Grokker[3] has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium[4] (just $9 per month) and their first 14 days free. Sign up now[5]!

References

  1. ^ super-short workout (greatist.com)
  2. ^ {{displayTitle}} READ (greatist.com)
  3. ^ Grokker (grokker.com)
  4. ^ Grokker Premium (grokker.com)
  5. ^ Sign up now (grokker.com)
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How your DNA can reveal the perfect workout

We might like to think we’re brilliantly unique, but we share the majority of our DNA makeup with all the other humans on the planet, and slight genetic[1] variations make us who we are. Now, this information is being harnessed to help both athletes and the average Joe achieve their fitness potentials. 

This technology is the next step in the personalised fitness[2] dominated by Fitbits and other tracking devices. It is science that Olympic athletes including Greg Rutherford premier league football teams are said to swear by.

Most recently, health firm DNA Fit rolled out its Elevate software, which enables clients to access workouts built around their genetic coding on their smartphones and other devices.

To fetch this data, clients swab the inside of their mouths, and post off the cotton bud to the DNA Fit lab. There, technicians test for sensitivity to fats, lactose, gluten, carbohydrates, salt, alcohol and caffeine, among others things. A week or so later, a 25-page diet report and 15-page fitness rundown is sent back. 

As well as determining whether a person is particularly sensitive and prone to putting on weight after eating certain food groups, DNA markers can pinpoint if a person is more predisposed to training for endurance – such as cycling or running – or power – including weight lifting, high intensity resistance training and sprinting. Even details like the number of reps per exercise and recovery times are said to be lurking in our DNA. Trainers use this data to tailor efficient workouts and diets to help their client maximise their health.

The exercise it takes to burn off high-calorie foods – in pictures

“Thanks to the lowering cost of genotyping analysis researches studies are now possible at a fraction of the cost, this helps the science move forward,” DNA Fit founder, Avi Lasarow told The Independent. This is how the team informs the training plans with Elevate, he explains.

Nicholas Jones, the head of firm DNA Sports Performance, has worked with the England rugby and hockey teams and carried out studies into using genetic markers to enhance fitness at Lanchashire University. In a study on rowers published in the ‘Biology of Sport’ journal, Jones pinpointed whether participants fell into the endurance or power bracket. 

“If you match your genotype with your training the likelihood of significant improvement was 21 times more in the power test and 28.5 times more in endurance, test compared with people who were mismatched,” he told The Independent.

“Let’s flip that to yourself who’s just at the gym after Christmas and you want to get fit. You go to gym you and don’t see improvements. You don’t get more strong or powerful you get disgruntled and leave after four weeks. Whereas if you had done the genetic test you’d be much more likely to see the results you’re after quicker. You’re more likely to carry on in the gym as a result,” he argues. 

However, sceptics aren’t so convinced. Focusing on 45 of the 10million gene variants in the human body, as such tests do, gives only a small glimpse into our genetic profiles. 

“If you want to know how good someone is likely to be at sport, you’ll probably get a better idea by looking at them and their body shape,” Mark Thomas, professor of evolutionary genetics at University College London told The Telegraph. 

Maintaining a healthy diet is also key to hitting peak levels of performance.

“You have to think about environmental factors,” says Jones. “Take Team GB runner Mo Farah and his twin brother. Side by side you can see photos of them. His brother is quite overweight and isn’t a world class athlete. His environment has identical genes to Mo but his environment hasn’t allowed him to use the potential of the genes.” 

So, genetic test or no, at the end of the day none of us will become an Adonis without putting the hard work in at the gym. 

Reuse content[3]

References

  1. ^ genetic (www.independent.co.uk)
  2. ^ fitness (www.independent.co.uk)
  3. ^ Reuse content (www.independent.co.uk)