Research shows that HIIT (high intensity interval training), burns more calories in 15 minutes than an hour run on a treadmill Not only do you burn double the calories during your HIIT workout, you will burn more calories for the next 24 hours after your HIIT session. How it works By pushing your body to its absolute limit while doing cardio, you are starving it of oxygen. This causes your body to ask for more oxygen during recovery. Ever felt your muscles burn during a worko
Swimming is very different to other types of sports training. When you're in the water, you do not have the ground to push off to help you generate momentum and help you move faster.
This is where your core, legs, and arms come in. When swimming you use a mixture of your core to keep you afloat and your legs and arms to push you through the water.
However, having these muscles already strengthened before hitting the water can help to prevent incorrect movements and can al
Much debate and research continues on the pros and cons of shod versus barefoot. Let’s take a peek at some of the research out there, especially on the issues of safety, running economy, running speed, and oxygen consumption (VO2). A recent study by Hanson, et al. reported that running shod requires greater rates of oxygen consumption than running barefoot. Compared to running barefoot, they reported 2.0 % greater VO2 for running shod on a treadmill. This difference was not s
Back squat or front squat: Which one is best for you? One is not merely better than the other, they target different areas, and the one you choose depends on your goals, flexibility, and posture. However, the one thing they do share is the ability to target every major muscle group in the body when performed effectively. First we need to establish the difference between the two. Back squat: Traditionally the bar is place on the top of the shoulder blades. It focuses more on t
HEALTH & FITNESS TIPS The foundation of a proper exercise programme should achieve the following:
1. Increase strength
2. Increase muscular endurance
3. Increase cardiovascular function
4. Increase mobility and flexibility
5. Decrease risk of injury
Unlike other forms of exercise, strength training is the only form of exercise which targets all these areas making it a crucial part of your exercise week.
In order to target these different areas we can adjust a few
Sore Back? HEALTH & FITNESS TIPS Have a sore back after sitting for too long? When sitting for long periods of time our posture can change dramatically. Typical things we notice are: forward shoulder posture coupled with a flexed upper back, and an excessive posterior pelvic tilt (where your lower back rounds out). This all puts excessive load on the spine and forces other muscle groups to do the work which they are not intended to do, leading to pain and other issues. Theref
Here is an interesting article from world renowned triathlon and endurance coach Brett Sutton. Although the article relates to triathlon the context is transferable to all forms of training. Train smarter not harder to achieve your goals. Specificity, Periodisation and accountability is the foundation to success. Triathlon is a sport of strength endurance, which benefits from consistent training, day after day, week after week. Of course, the goal is to swim faster, bike stro
Apple cider vinegar which is unfiltered, such as Bragg's, is special due the high amounts of acetic acid which is formed as a by-product of the fermenting process. It also contains powerful enzymes, bacteria and proteins which have a number of effects on the body as outlined below. I recommend going for the unfiltered option as it contains the 'mother'. So what are the proven benefits of drinking apple cider vinegar? ⦁ Helps with heart burn and acid reflux
⦁ Promotes h
Sports Specialization Is Making Youth Less Athletic A new study by the University of Wisconsin School of Medicine and Public Health which included over 1,500 high school athletes found that athletes who specialized in one sport were twice as likely to report a lower extremity injury as compared to those who played multiple sports. It was also found that 60% of athletes that specialized in one sport sustained a new lower extremity injury1. This study got a lot of publicity bec