High-Intensity Interval Training

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What is High-Intensity Interval Training?

High-Intensity Interval Training or HIIT involves short burst of high intensity exercises alternating with less intense activity or even complete rest with a short recovery time. This type of training is ideal for people who want to build muscles and burn fat at the same time. One good example of HIIT is running or sprinting as fast as you can for one minute and then walking for 2 minutes.

High-Intensity Interval Training is very popular today in the health and fitness industry but many professional trainers warn people that without proper guidance, they can easily sustain injuries.

The Popularity of High-Intensity Interval Training

HIIT is very popular nowadays and more people are trying out this new and exciting training program. One of the reasons why this type of interval training is so popular is because it only takes 15 or 20 minutes. Many people who have a busy schedule do not have the time to spend one or two hours in the gym, so they can burn off excess calories and fats. A 15-minute interval training, which you can do at least three times a week, can burn more calories than spending one hour jogging or half an hour on the treadmill. You can finish high intensity training in just four minutes and you will feel like you’ve been working out for over an hour.

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The American College of Sports and Medicine has compiled a list of best fitness trend for 2015. They call it the Top 20 Worldwide Fitness Trend 2015. The top spot was body weight training and the second place goes to High Intensity Interval Training. Many people have chosen HIIT as their ideal training program simply because it works and it is the most suitable for them.

Another reason why High Intensity Interval Training is so popular in the US and around the world is because it doesn’t need any fitness machine or equipment. You can do interval training for running, biking, swimming, rowing, jump roping and other exercises that does not require equipment. It is cheap and convenient for everyone. In fact, some fitness equipment such as the dumbbell can make your interval training less effective. The goal is to push yourself to the maximum until you feel that your heart is ready to burst out.

Different Types of HIIT Workout

Walk-Back Sprint

The Walk-Back Sprint is perhaps the most common and the straightforward type of HIIT workout. If you love running and you live near a running track, then this one is for you. A running track is not really necessary but if you are in a running track, you can choose your sprint distance such as 50 meters, 100 meters or 200 meters. Sprint as fast as you can on your selected distance and then walk back to your starting point again to recover. This workout is repeated 4 to 10 times. Before you do your sprint, you should warm up first with a series of stretches.

Lunge and Sprint Combination

With the Lunge and Sprint Combination workout, you will alternate between a high-rep strength exercise and an anaerobic cardio. You have to be careful when doing this type of workout since this is considered as an advanced type of HIIT. Your workout will start with 15 dumbbell walking lunges on each leg. This means that there will be a total of 30 lunges. Then you have to follow it immediately with a 30-second hill sprint on the treadmill. Recovery time is 30 to 90 seconds and then you should repeat the workout 3 to 5 times.

Jump Squats and Jump Lunges

You should complete 15 reps of jump squats and rest for 30 seconds. Start again by completing 24 reps of jump lunges and then rest for 30 seconds. Repeat the process 5 times. You can also put on a weighted vest or hold a dumbbell if you want to make this workout a lot tougher.

Reasons Why You Should Start HIIT

Here are just some of the best reasons why you should consider High-Intensity Interval Training:

• It strengthens your heart. During a high intensity workout, your heart works harder, which is very good because it becomes stronger. A study also found that HIIT could effectively improve your cardiovascular strength.
• With HIIT, you can lose some pounds without losing your muscle mass. This means that you only lose the excess fat while preserving and improving your muscles.
• HIIT stimulates the production of human growth hormones. This hormone is responsible for increasing your caloric burn as well as keeps you younger looking by slowing down the aging process.

High-Intensity Interval Training is your ideal workout program if you want to achieve a leaner, muscular, healthier and good looking physique.

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Far From Alaska: A Rock Band From Brazil

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Great things happened in 2012 – one of which being the formation of Far From Alaska – a band with a, what is best described as, stoner-rock sound. The band hails from the distant land of Natal, Rio Grande do Norte, Brazil. The band consists of Emmily Barreto on the microphone, and Chris Botarelli on the synthesizer, lap steel, and vocals. Originally, it was just these two members who aimed to have something consistent musically, but as time went on, it was decided that Rafael Brasil (on guitar), Edu Filgueira (on bass) and Lauro Kirsch (on drums) just made sense and completed their outfitting.

A Brief History

Far From Alaska was originally just a project between Emmily and Chris, and decided together to have a side project including the other three above-mentioned band members, influenced by the kinetic sounds of Queens if the Stone Age, Kyuss, and Nine Inch Nails. None of the members, however, were foreign to being in a band, as all five had been dabbling in bands prior to Far From Alaska’s formation.

Far From Alaska has their distinct sound. With the additional members, and being born as a band only six months prior, they won an award known as “Som Para Todos” and landed themselves distribution of their music through DeckDisk. Later they were so gratefully privileged to grace the audience attending the Planeta Terra Festival in Sao Paulo. This being only their second live performance together, they had to opportunity to meet and be complimented by the lead singer of the band Garbage. Chris comments on this experience Far From Alaska has with Shirley Manson by saying that it was an unusual experience, though it was through the same contact between bands that always happens behind the scenes of festivals. She was quite shocked and pleased that Shirley not only heard them, but also made a post on Garbage’s site about them on quite a positive note. Not bad for an emergence right?

Some Decisions Were Made

Having hurled themselves into such a quick success, as you may be able to call it, the band made a few edits and some decisions. Chris described naming the band as, to paraphrase lightly, five annoyed/annoying people who could not come to an agreement. Thankfully, Emmily’s mother had some whimsical input for the band name, and everyone just went with it! Something we do not believe many bands to face is the issue of language – not necessarily the usage of colloquialisms and vulgarities, but actual language. Some parts of the country appreciate the music despite the band singing in English, where as other regions question as to why they do not sing in Portuguese. Their reply to such petty questions, “Because we like it!” Really, though, if it isn’t broken, don’t fix it! According to fans of the band, there is not a single thing that needs to be fixed, and their success tells a similar story.

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Then Some Progress Was Made

In 2014 they released their first album modeHuman, containing 15 tracks, including re-recordings of all four of their previously released EPs. Far From Alaska has made as far as to playing for Lollapalooza and the FIFA Fan Fest event in Natal during the 2014 FIFA World Cup. This is coming a long way considering that their release prior to this was in October 2012 when they pre-recorded Stereochrome, their first EP. All the while, some of the members maintain other work outside of music itself.

The band expressed some of the difficulties they face – it’s been said that Brazil is rather large and the northeast, where they are from, is very expensive. Far From Alaska has moved their base from Natal to Sao Paulo to make things more conducive to their growth. The move from Natal to Sao Paulo was fascinating, to say the least: the people are more somber and tend to spend Christmas on the beach. Perhaps the move worked in their favor, as in 2015, they played at Lollapalooza again!

New Releases

This year they have released Chills, a song off of their new album. In June 2016, Far From Alaska was mentioned by Forbes as a band that is to be watched at Midem Festival 50th Anniversary in Cannes. All things considered, getting hundreds of plays on Pandora, thousands upon thousands of views on YouTube, and constantly collecting Facebook followers is pretty impressive. It’s estimated that Far From Alaska has nearly ten times the amount of popularity than is normal of a band with their short history and limited scope. Surely, their popularity could be attributed to their playing big-named stages. But they earned those spots and continually prove why and how they earned them!

Far From Alaska – Far From the End

In all modesty, a questions was answered pertaining to their success and where the band intends to go with their career: right now, they are playing things safe. It is frequently questioned as to whether they intend to sing in their mother tongue or not, but it had not been a serious consideration for Far From Alaska. As it was stated, “We do not have plans for world domination… and that was not a consideration when we started writing,” further concluding that if ‘world domination’ did happen, great! If not, that would be alright as well.

Having won the “We Are the Future” award for new artists at Midem (one of the biggest fairs in the world for the music industry!), world domination just may happen into their path. Up against 11 other bands and artists, they won by nearly a landslide. They had a celebratory performance of Politiks from their much-fussed-over album modeHuman.

If anyone will be in Sao Paulo, Brazil, you can catch Far From Alaska playing at the Rolling Stone Festival on Saturday, December 3. The only other date before the winter solstice kicks in is this October in Brasilia, Brazil where the band will be playing Porao do Rock.

Keep up-to-date with the band on their Facebook to see when they will be opening shows and ears in a town (or country!) near you.

by Angelique Harris

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Thrill Girl Lorraine Tully

Green Is Not The New Black

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Why envy, jealousy and schadenfreude should be left in the back of the closet.

Admit it. At one time or another, a quiet flush of anger has washed over your cheeks as you’ve eyed your partner getting attention from another.

It could also have been that time a lithely modelesque figure walked past you, wearing painfully tight leggings, on your fat day.

Then there was the time you read about a celebrity securing yet another multi-million dollar deal, the stupid piece of art work that made you feel you could have done better, or the old school buddy with the hottest wife…

You’ve been jealous and if you say that you haven’t you’re lying. You certainly have, at one time or another, fallen into the 73 per cent of women and 27 per cent of men (the rest were too mucho to admit it) that have experienced the green-eyed monster.

I’ll even grant you this: there are times when your jealousy is justified – when a stranger puts their hand on your man’s leg, or when another offers to buy your girl a drink right in front of you.

It’s territory. We want to protect what we have with our significant other and, therefore, jealousy is part and parcel with the whole experience of love or lust.

However, when your jealousy reaches unsightly levels, you’re on your own, kid. There is no means to justify the cattiness, leg-tripping, frothing-at-the-mouth antics that you’ll engage in.

The following situations should be kept locked away from the public, much like the portrait of Dorian Gray, to be seen as often as that pair of satin pajama pants you used to rock – ie. never.

WHEN YOU GLEEFULLY LAUGH AT ANOTHER’S DEMISE

Sure, it’s all fun and games until someone gets hurt.

Is it not revenge enough for you that their life is in tatters?

This may not apply to watching the rise and fall of dictators but it certainly does to the recent display of misdirected schadenfreude that accompanied the recent Ashley Madison hack.

No, we shouldn’t feel sorry for those that willingly cheat on their significant other. However, the discretions of these internet adulterers were made public for not only their partners to see but for pretty much anyone that can navigate their way through a simple search tool. Their names, home addresses, company emails (if they were stupid enough to register from work) and other delicate information could also be accessed.

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The fall out resulted in certain users taking their own life.

The gleeful schadenfreude also failed to acknowledge that certain users engaged with the service to explore their sexualities away from persecution. Such as the anonymous gay man from Saudi Arabia whose sexuality would be considered punishable by death:

“I only used AM to hook up with single guys. Most of you are Westerners in countries that are relatively liberal on LGBT issues. For those of you who are older–try to think back to a time 10 or 20 years again when homosexuality was intensely stigmatized. Multiply that horrible feeling of stigma by a million, and add the threat of beheading/stoning. That’s why I used AM to have discreet encounters…”

Still feeling gleefully giddy about riding on your moral high horse?

WHEN YOU NIT PICK AT ANOTHER PERSON’S LOOKS

“I don’t get why Miranda Kerr is everywhere! She looks like an alien!”

“Giselle Bundchen is not even hot! Her face is very manly….”

 Oh, OK, doll. So you seem to be the queen of reigning beauty and everyone else is just a pale comparison.

An assault on the looks of those earning millions on them is a clear cut sign you’re about to turn a Hulk-like hue of green with jealousy.

You don’t need a psychiatrist to realize your catty comments are merely holding up a mirror to your own insecurities.

If you genuinely feel that Amal Clooney looks like a horse, or Kate Moss has fish eyes, you better have the perfection to back it up.

Remember, beauty is in the eye of the beholder, or many beholders if you’re Gigi Hadid.

WHEN YOU THINK ANYONE THAT DRIVES A SPORTS CAR IS A WANKER

Image Credit: Telegraph UK

Sure they’re a wanker and so are you. Everyone wanks but that’s beside the point. They didn’t get to purchase a car through the act of self-love.

Unless nepotism, or corruption was involved, most of the time the sports car drivers earned their wheels through blood, sweat and tears. Something that you can do yourself.

Same rule applies to those that can’t stand the girl with the Chanel bag, or hate the fact that she’s dating someone wealthy or successful, too.

What’s the problem? Think that anyone that dates someone wealthy is only after their money? You’d only be happy if she was dating a bum?

No. The truth is that you feel that you’re deserving of the cars, bags and wealth and that’s why you can’t tolerate anyone else having what you assume is your God-given right.

Well, I’ve got news for you, bud. The world owes you NOTHING and that chip on your shoulder needs to be fixed stat.

Got that, Paris?

WHEN YOU THINK YOU COULD HAVE DONE A BETTER JOB

Why didn’t you? You know why. Because you wasted your time attacking those that actually did do something instead of focusing on what you should’ve done.

Hey, if you think you deserved that contract, or raise, or a statue of yourself on Capitol Hill, then log out of Twitter, stop wasting your time attacking others with your ill-placed comments and get on with the job.

You may not get all that your heart desires but at least you’ll be more welcome in social circles. No one wants to hang with a disgruntled curmudgeon.

So, kids, the moral of the story is that mindless jealousy is a waste of time.

To counteract your envious ways, I suggest you firstly discover why you’re so envious. It’s usually an indication as to what you want or what you’re lacking.

Use those that drive your blood to boiling point as inspiration instead of another outlet for your hatred.

And always come from a place of kindness.

In the Ashley Madison example, it may be easy to shake your fist at adulterers, especially if you’ve been hurt by cheating partners yourself. However, when you look at the bigger picture – the breach of privacy, suicide, ruined lives and lost jobs – there’s really nothing to be condescending about.

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