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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Aerial Yoga: High Flying Fitness

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“The Suspense Is Killing Me!” – Said No Aerial Yogi Ever!

The Eastern form of exercise, yoga, has become a modern day symbol of serenity, peace and well-being in all over the world. According to the 2012 Yoga in an American study, more than 20 million people in America practice it with practitioners spending over $10 billion per annum on yoga related classes and products. The more we explore yoga, the more we realize its benefits. Yoga helps people to relax, relaxing the mind and making the heart beat go down, which is great for people with blood pressure issues. The different yoga poses help increase strength and flexibility, bring relief in all the muscles of the body.

A new form of yoga has recently been introduced by aerial performer Christopher Harrion’s. He is a former Broadway choreographer and a gymnast. Aerial yoga is a hot new fitness trend making its way across the world.

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What is Aerial Yoga?

Aerial yoga is different in its technique and practice from the other forms of yoga, but far more relaxing and soothing. It involves a series of exercises inspired by Pilates, yoga, aerial acrobatics and calisthenics in a hammock like apparatus. It is practiced to achieve a total body workout.

Aerial yoga combines the traditional mat yoga the postures suspended in hammocks. With the help of the hammocks and gravity, we can playfully explore fluid movements, floating and create space in our bodies without compressing the spine and joints. With practice, the body feels exquisite.

Aerial Yoga training is easily accessible

Aerial yoga started more than a decade ago, as the trainers began combining conventional yoga with aerial techniques in their classes. Today, there are a number of distinct schools and classes, conducting it regularly on studio schedules and at different festivals around the world. As it involves suspending hammocks, so it is mainly done in an indoor space.

How it works

Aerial yoga or anti-gravity yoga is an exciting complement to your mat practice. It unwinds facial tangles and knots, builds core strength, quiets the mind, and leaves your body feeling integrated. The hammock, same like other props in yoga, is to assist alignment of the body and deepen the awareness. The wonderful fabric becomes a tool of learning and the students often find moments that bring a new life and understanding of the poses and postures they previously feared. The classes are alternate between practicing with the mat and the hammock to play with gravity in different ways.

You sit on a soft fabric hammock suspended from the ceilings that looks like a long scarf. The hammocks are specially designed for the yoga purpose. They are made out of high density nylon material that support more than 2,000 pounds of weight. The hammocks are held up by webbing straps, carabineers and support chains. The hammock’s height can be adjusted according to personal preference, or for better maneuverability. You also need a normal yoga mat in an aerial yoga class so you can have a mat to stand on.

Throughout the aerial yoga class, you do a variety of yoga poses and aerial adaptations with the help of the hammock. Some of the most basic practices involve stretches, while sitting in the suspended hammock, while other poses progress to hanging in different styles, especially upside down and grabbing your thighs, ankles and feet for balance and support.

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Why Aerial Yoga is the best exercise?

As we know that aerial yoga is a combination of traditional yoga poses, dance and Pilates with the use of a hammock, it provides the best posture and gravity situation that allows you to perform various yoga poses that might be difficult on the ground. It’s fun and acrobatic. It offers the same benefits and enjoyment of the normal yoga, but it has some additional benefits attached to it.

Total body workout: Due to its unique suspension style, it gives all the body parts refinement and toning. Joints are regenerated and strengthened due to the movements.

Heals back pain: It allows to lengthen your spine freely by hanging freely. With less strain on your back, it eases the tension in the hip joint and spinal cord.

Psychologically beneficial: It helps rebuild your emotional system by clearing your mind and relieving stress. It helps in combating stress and increasing creativity.

Increases stamina and strength: It improves body’s overall strength and stamina. The core workout is important cross training, as it assists runners increase stamina and be able to recover faster.

Improves mood: Aerial yoga gets your adrenaline going, while going against the gravity. It produces happy hormones, such as oxytocin, endorphins, serotonin and dopamine, which boost your mood and provide energy.

Aids digestion: The various types of movements and stretches helps improve the digestive system of the body. Thus, helping in healing different digestion related problems.

Improves memory: IT fortifies the neural connections, thereby, improving memory power. In a way, it can make you smarter.

Is Aerial Yoga safe?

Aerial yoga is a safe form of exercise if practiced under a supervision of a trained yoga instructor. The instructor will tell you how to perform aerial yoga properly, so that you don’t harm yourself. Furthermore, the height of the hammock from the ground is hardly three to four feet during the aerial yoga class. Therefore, the risk of injuring yourself is quite minimal.

Some important considerations to take into account are the multiple risks associated with hanging upside down for a long period of time. Most of the people engage in an aerial yoga experience few to no problems. However, if you feel any difficulty immediately contact the instructor and consult a doctor.

Precautions

For those who are looking forward to practice aerial yoga for the first time, here are some tips which help them to avoid injuries.

Wear well-fitted, but comfortable clothes. Loose clothing will make the movement difficult and has the potential to get tangled in the hammock.

You will feel more comfortable, if you go barefoot in the aerial yoga practice session.

Do not use hand lotion as it may make your hand slippery on the hammock and will loosen your grip.

Avoid soft drinks or any acidic liquid before the class. Drink plenty of water and have a light meal.

Remove watches, jewelry and anything which can tangle in the hammock. Fingernails and toenails should be trimmed.

After an hour of swinging back and forth, pushing your body in a new way and flipping it up and down, it’s hard not to leave the class with a great smile. It seems like an intimidating exercise, but it can be incredibly exciting and rewarding. Aerial yoga is a chance to play and dream together, to try something different altogether, and put yourself in a position in which you feel no gravity or earthly force on you taking you in a world of comfort and solitude.

by Angelique Harris

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Virtual Reality Fitness Workouts

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Workout the Fun Way with VR Technology

Introduction

Virtual Reality was a quantum leap in the field of technology for most of the industries. There is a lot that technology helps us with, and once we start understanding its possibilities, there is no reason to stop short. Virtual Reality is a technology that helps you immerse yourself in a virtual world. You can play a game, take a tour or plan a workout session in the world of virtual reality.

Fitness on the other hand has seen its own evolution through technology and the fitness industry is usually the first to consider some of the technological advancements that happen in the world. Blend VR and fitness you have Virtual Reality Workouts which are immersive training sessions that you can go through without having to leave your room. The joy of virtual reality workouts are that it can be in the form of a game or a private training session. It sounds a lot better than anything else and makes it easier for you to sweat it out.

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Are you made for virtual reality workouts?

VR workouts, often referred to as immersive fitness is taking the whole world on a swirl. Everyone likes the idea of it but there aren’t many people who are using it. So who all can use virtual reality workout? Chances are that most of us are going to like it. Gyms are trying to incorporate VR fitness into their regimes and if you have a gaming PC or a PS4 at home, you can carry out your VR workout regime without leaving the comfort of your home.

It is for children who love gaming, teens who enjoy exploring new things, mid-age office workers who do not have time to spare for a gym, busy women at home who can work out without stepping out of their houses, Socialites who want to experience fitness through the latest gadgets and trainers who would like to be in sync with technology. The list goes on and there are hardly any groups or sections of people who cannot benefit from it.

If you have the entire setup at home then there is nothing better than that or else you can look for a gym to enjoy immersive fitness which allows you to trek the Himalayas, do some Wild West racing or ride Pegasus into the sky.

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Do the Pros Overshadow the Cons?

VR is fairly new technology which limits its accessibility to people. As it gets more widely available and as industries embrace the different ways in which it can be used, the pros are finally beginning to overshadow the cons. In fact, a lot of things that we heard may not be true about VR. Many people feel that nausea can be a problem, but with comfortable headsets like the Oculus Rift, HTC Vive and PlayStation VR nausea is hardly an issue when you are so lost in experiencing the world of VR.

Some of the advantages of the VR workout are:

• You can choose from a number of apps depending on the device you are using.
• If you have chosen to work out through gaming, then you wouldn’t even realize that you are working out. It helps in burning out some fat effortlessly.
• You also get the chance to workout at your own pace. You can choose from quick sessions to lengthy ones depending on the amount of time you have.

As for the cons, the only thing that you may have to worry about is the sweat making the headset somewhat uncomfortable. Not to forget you should have all the equipment you require.

Equipment

So let us talk about the equipment that is needed for a VR workout.

Headset – A VR headset is required for the work out. Investing in one that is comfortable for you and will be easy to wear even when you are sweating it out is important. Try to check for the apps that will work for you so that you do not feel limited with the apps available for the headset you buy. At this time, some of the most popular headsets are Oculus Rift, HTC Vive and PlayStation VR.

Gaming PC or TV – A gaming PC or TV to which the headset can be connected and the apps can be used. The specifications for the devices are different for each headset. Depending on the one you buy, you may have to check for specifications as well.

Other equipment – You can either use an app which takes you through sets of exercises which do not require any equipment or you can choose to invest in additional equipment like the bike built by VirZoom game. Another one is being designed by German design company, Hyve and it is known as Icaros. These equipment take VR workout to the next level because you can either cycle on the bike to enjoy a VR game with the headset strapped on and you wouldn’t even realize how fun cycling got for you, and then there is Icaros which intends to take you through ocean dives and interstellar flights.

Where Can I Do A VR Workout in USA?

Since VR technology is still at its nascent stages, especially in the world of fitness, there aren’t a lot of gyms that are currently offering VR workouts. However, the best place to try it out is at the comfort of your home where you can work at your own pace and track your success through the different apps. With your own VR gear and equipment the advantage of VR workouts are that you can do it at your own house.

Conclusion

VR has definitely arrived and it is here to stay. We have enjoyed the experience and we know that workouts could only get better, especially if you live in a crowded city where you cannot step out for a walk or a jog. The advantages outweigh the disadvantages and the element of thrill ads to the experience. It also helps you embrace technology in one of the most fantastic ways. VR Workouts are your gateway to a fun way of sweating it out.

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