vrijdag 18 september 2015

Difference Between Aerobic And Anaerobic Training

Physical exercise is a great way to have a healthy body and mind. It is better to attend a class where you are trained by an expert coach. You must have seen high energy aerobic classes and also classes where they claim to tone your muscles into shape those are dependent on Aerobic and Anaerobic trainings to be specific. So, what is the difference between the two?

To answer in simple terms, aerobic exercises are those which are of low to high intensity, where the amount of oxygen intake is sufficient to sustain. Oxygen is carried to muscles in just about adequate quantity. Anaerobic exercises on the other hand, are intense activities, which are of high intensity, performed for shorter duration of time. There will not be enough supply of oxygen for muscles to sustain it for a longer duration of time. Sounds very confusing? Now let us get into some basics.

There are many forms of physical exercises. Any form of physical exercise is where energy is burnt doing some kind of bodily activity. Now, energy is produced in the body through carbohydrates and fats. Carbohydrates are nothing but sugar. When we eat, sugar is circulated in our blood. A type of hormone called Insulin is released by the body which helps to convert sugar into glycogen. Glycogen is a form of glucose, which can be stored in the body cells. Glycogens however, can be stored in limited quantity by the body.A small amount in liver and muscle cells. This forms the base for muscle based fuel, which can be burnt quickly to produce instantaneous energy.

Glucose is burnt when we do physical exercise. Glycogens reserves are burnt when we do intense exercises like running, weight lifting, climbing stairs etc. Burning glucose produces a lot of carbon dioxide, which is exhaled through breathing. When a lot of glucose is burnt instantaneously, which is what happens during an anaerobic exercise, there will lot of waste materials produced in the form of lactic acids. When all of glycogen in liver and muscle cells is used up, along with effects of these waste materials, you hit a state of conditions where muscles give up. This is called fatigue. This is the limit to which body muscles will work using all its glycogen that is stored. This is why an athlete like sprinter will hit the state of fatigue very quickly.

On the other hand, fat is burnt at slower rate. Fat is that reserve which is not mobilized and burnt for a quick requirement, but when glucose is released into blood during exercising, when glycogen reserves go down, fat metabolism increases. Hence, during aerobic exercising, that is when the low intensity exercises are performed, 40 to 60% of energy source is said to come from fat. This is in contrast to anaerobic exercises which burn only glycogen reserve hitting the fatigue state. This can be correlated to a marathon runner. When a marathon runner is running at a slow and steady pace, he will be using up combination of fat and glycogen. He would not hit the fatigue state until he has a little amount of glycogen left in his body. Also, he should be avoiding accumulation of lactate. When he comes to his final lap, he can afford to run at faster pace, which is balanced use of glycogen.

Aerobic exercising has benefits of its own. Since it helps in burning fats rather than glycogens, it helps in keeping the body in shape and loses weight. It is good to keep your heart and lungs in shape. Anaerobic exercises are important as well. They are helpful to lean your muscles, tone the body and increase your fitness levels. So, which one of them is good for you?

There is no right or wrong answer for this. It totally depends on your goal, what you need to achieve by attending the training. For an athlete, it is important to build high fitness levels and tolerance. Hence anaerobic exercises and training is advisable. For most of us, exercising is done with a goal to keep the body healthy and to lose weight. Aerobic exercises here helps by longer hours of working and burning extra fat and carbohydrates. It is also less stressful for people with joint and muscle problems. It helps for people with heart related problems and blood pressure.

There is a thin line between aerobic and anaerobic exercises. While walking is aerobic, brisk walking become anaerobic. As and when the demand for oxygen increases, it becomes anaerobic, though it is good to burn fat by low intensity activities, one need to also have good fitness. It is always a combination of both that is recommended by trainers. Most of them start with aerobic and move towards anaerobic trainings.

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donderdag 17 september 2015

These 7 tips will give you more energy!

Do you recognize the feeling that you do not get the most out of your day? Do you have an energy slump during the day? Here are some simple tips to recharge yourself for a workout when you’re tired.

Tip 1

Water

Perhaps you recognize the feeling that after a long night sleep is awake and disoriented experiences a general fatigue during the first hours? An American study has shown that this feeling is similar to the crippling effect of a number of glasses of alcohol. The body needs at least 20 to 45 minutes to get rid of that feeling. Do you want to speed up this process?

Drink cold water

The solution to the problem in the morning is to drink cold water or splash cold water on your face. Due to the cold water your body gets awaken by adrenaline that is being released. An additional advantage is the cells get a new supply of water after being dehydrated as a result of the long sleeping hours.

Tip 2

During an intense workout or stressful day your body will react similar to an attack by a bear. Large amounts of cortisol are being released into the bloodstream giving you a momentary increase of your energy level. The problem is that your body can not continue to meet the demand and release of cortisol. This allows your body gets exhausted and you get a long-term energy slump.

Solution: Drink green tea

Try not to drink too much coffee, as too many caffeine creates a feeling of restlessness and of being agitated according to some nutritionists. A better method is to drink green tea because it contains just enough caffeine for the production of adrenocorticotropic hormone (ACTH), which provides for the release of cortisol. Furthermore fruit tea also contains ECGC. This is a flavonoid that provides more focus and calm (please note that these are studies, the effects remain unsubstantiated in humans). Green tea takes longer to be effective than coffee. For the right effect is wise to drink one or two cups of tea about an hour before your workout.

Problem 3

Sometimes you probably suffer from heavy eyelids. Your body is not a machine that can go on and on forever like the energizer bunny. It is important to give your body a rest, because the body is constantly being renewed and rebuilt. A large part of the growth of new cells, heart and brain will take place during sleep. If you consistently are not sleeping enough your body will demand that you rest more.

Solution: Take a break break

Take a power nap. Or go have a nice chat with a colleague. Research from Caldwell NASA showed that participants with sleep deprivation responded better on problem situations if they had had a short break. The mere fact that you’re at all of that chair lifts, has been helping with the increase of concentration. Recent research also revealed that tired people are more alert when they are standing instead of sitting.

Problem 4

Do you often notice an energy slump for about two hours after breakfast? Then it is important to read the following. Your breakfast, stipulates how your blood sugar moves the rest of the day. If you skip breakfast, this implies that your brains and muscles lack the necessary glucose. If you eat refined carbohydrates like white bread as your breakfast, you will experience a really short period of energy peak throughout the day. After that, your energy level falls even lower than normal.

Solution: Eat protein at breakfast

Try to get in at least 10 grams of protein during your breakfast. For example eat muesli with cottage cheese and a piece of fruit. Or two hard-boiled eggs for a controlled rise in your blood sugar and energy levels. Some people even take a protein shake as breakfast. This will prevent that energy collapse. Proteins release peptides that provide a feeling of fullness and your cortisol and insulin levels remain stable for longer.

Problem 5

Perseverance is partly between your ears. The feeling that you’re exhausted and you stop exercising has mainly to do with motivation.

Solution: Listen to music

Music not only provides a higher motivation, but also enhances the performance. Research has shown that when people listen to music while running that they can go about 15 percent longer. But besides the endurance, there is another advantage which is increase in the maximum force. Recent research by the University of Fullerton shows that people who can perform powerful squats while listening to uplifting music. Preferably choose numbers between 125 and 140 bpm (this is the perfect pace for running).

Problem 7

Don’t drink coffee before you go to sleep. Furthermore, the combination of alcohol and caffeine is dangerous because caffeine partly camouflages the drunkenness which makes you take more risks. If the energetic feeling of caffeine has been pulled away, you are drunk with sleep deprivation.

Solution: More powernaps

Take a power nap if you have no energy. Irish research has shown that if you take a nap late in the day, you’re more likely to hit deep sleep later in the evening. Australian research shows that a nap of 10 to 20 minutes is short enough sleep to have effect.

Problem 8

Do you struggle to stay awake in the evening? Your body gives you about one hour before you normally go to bed a signal to take it easy. This is done by means of a reduction in the cortisol level. This is necessary because your brains can recover for the next day. Actually, this is a moment to obey your body and go to sleep. If you still want an energy boost, you should read the tip below.

Solution: Chewing gum

In the US Army, it frequently happens that soldiers must make long shifts. As a solution, they have caffeine gum to stay sharp. For a quick boost eat gum with about 100 milligrams of caffeine as Military Energy Gum (MEG). Caffeine in chewing gum is a lot more efficient than coffee. The caffeine in coffee will start working after a minute, while tea takes fifteen minutes to half an hour. Another solution caffeine pills.

Problem 9

For men, it applies that the testosterone level decreases during the day. This decrease can cause your sex drive decreases significantly during the day. Furthermore, even your endurance decrease due to the decline in testosterone. Testosterone is actually the most powerful energy booster that men have.

Solution: Go to the gym more often

Men who exercise regularly have more testosterone and perform better in bed. A higher base level of testosterone means that your evenings more slowly collapses. Your testosterone is already increasing after a workout, so dive especially in the gym, before you have a date. From Spanish research shows that it is wise to no more than an hour of training, because that reduces the positive effect of the training.

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maandag 14 september 2015

Goji Berries

Goji Berries, beneficial for mind and body

Goji berries are among the group of superfruits and are also called happy berries in China. A handful of these berries per day has a positive effect on your overall health and your mood. The high doses of antioxidants and vitamins provides a better resistance, and the berries have a beneficial effect on the functioning of organs such as the liver and the kidneys. The Goij berry is an ancient aphrodisiac. Goji berries can increase the sex drive of both men and women.

What does Goji Berries Contain?

Goji berries contains:

  • 18 kinds of amino acids
  • 8 essential amino acids including isoleucine and tryptophan
  • 21 minerals, including zinc, iron, copper, calcium, geranium, selenium, and phosphorus
  • Carotenoids, including beta-carotene in carrots as a higher dose
  • Vitamin C in very high doses of
  • Vitamin B1, B2, B6, and vitamin E.
  • Beta-sisterol (an anti-inflammatory)
  • Linoleic acid (good for heart and blood vessels)

Origin and processing
The Goji berry grows originally in cultivated areas in Mongolia and Tibet. Partly due to the high demand Goji berries from Tibet it can be very expensive. Although Tibetan goji berries are sweeter, they seem not to differ in nutritional value of the much more favorable Chinese Goji berries. The ripe berries should never be touched by hand as they will then oxidize and become black. Therefore, they are shaken on mats, and then dried in the shade. The dried berries can be eaten, a small handful a day is sufficient. They can also make the muesli or nuts mix. The Goji berry is used to make tea. There is also Goji berry juice. For nearly anything you can think of you can buy capsules containing the dried, crushed goji berry.

Goji Berrie Uses

Goji berries contain polysaccharides. This is a powerful plant hormone, which increases the resistance by improving the immune system. It stimulates the pineal gland, which allows for growth (of cells) and rejuvenation.
The liver filters free radicals from the blood. Toxins released during the digestion process. These free radicals are very harmful to humans. They are combated with specific antioxidants. Research has shown that Goji berries contain very specific antioxidants, and the highest dose. On the list of products with antioxidants, the Goji berry on top, with six times as many antioxidants as next on the list; prunes.

Goji berries contain pyrroles and cerebrosides which have strong liver regeneration abilities, with recent research has also zeaxanthin dipalminaat discovered in Goji berries that the liver but also protects the eyes.

Goji berries and fight against obesity

Many people are overweight because of our Western lifestyle probably a deficit

  • Zinc
  • Thiamine (vitamin B1)
  • Niacin (vitamin B3)
  • Chrome

This is because the power supply is made up of almost entirely of refined raw materials. A daily dose of goji berries (a small handful) contains 100% of the recommended daily amount of these substances. In addition, still other good substances as mentioned earlier.

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Want to build muscle? Read this!

Gaining muscle is absolutely not difficult, you just need to understand how the process works. In this article you will get to knoweverything about building muscle tissue. Are you not gaining results in the gym or at home? You’ll definately know why after reading why.

Muscles Training Goes this way

Let us take a look at how muscles building works. Building muscle tissue goes like this: you run a certain fitness exercise. While performing the fitness exercise you will make very small tears in your muscle tissue. Many hours after the training, these cracks are repaired, this happens during the sleep.

Click here to view the video on YouTube.

After 24 or 48 hours, all the tears are repaired (this depends on how much “damage” you have done to the muscle) and the muscle become stronger and grows. This is basically how muscles building works.

Would you like So Muscles Than:

It is important to know that you have to break down as much tissue as possible during your fitness workout. If you do not then you will simply NOT develop muscle tissue! You have to force your muscle to react.

So when you have gained no results for a while with muscles, that can be usually blamed to not making tears in your muscle tissue. Healthy diet also plays a major role in the training of muscle tissue but for now we will focus on muscle tissue.

 

There are different ways for each other get muscles. These are the points which gives you faster cracks can develop:

Fitness exercises on a steady pace with correct form

Do you perform a fitness exercise not looking good then you can forget making cracks. Because then you are not optimal tears in the muscle.

Use the correct Weight

If you don’t feel any burn when doing the exercises then you will not create tears in your muscle tissue. So use a weight that allows you to feel good at each repetition. Please note! The exercise can be carried out should be fine, so please never use too a heavy weight. You should be able to just complete your last form.

– Perform Multiple sets and repetitions per exercise.

You make a lot of tears when you will be working with sets and repetitions. Try for each exercise 4 sets of 10 to 12 reps.

– Switch exercises often.

You can the above points during muscles still as good, but if you do not regularly follow other fitness exercises for the muscle group, than word still hard. After every training you have completed, the muscle that is bigger and stronger. At some point the muscle become so strong, that it becomes extremely difficult to create new tears. If you use same exercises then there’s nothing more to be done. When you know every week other fitness exercises, become the muscle stimulated every time in other places, allowing you to weather cracks developed. Regulary change your fitness routine so you can create muscle confusion.

Apply the above points in muscles and I guarantee you that you will achieve success faster. Do you have any questions, feel free to ask in the comment section.

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zondag 13 september 2015

HIIT on an empty stomach, recommended?

Exercising the right ‘weight’!

Every once in a while, high on motivation and high on weight, we decide to recharge the dead and rusty muscles by crossing unheard boundaries, also known as a GYM. With exciting times ahead, we all set (at times unrealistic) targets for ourselves. Some take a snails approach and build up gradually, some hit the iron on day one itself and are left feeling the aftereffects at night. Suddenly, our feel good cells are activated but 30 minutes into the workout we are drained. We question ourselves, did I eat too much or too less before this session?

One question which has existed since the egg & chicken theory is what and how much to eat before a workout or is it better to exercise on an empty stomach. Let’s try to break all the myths around this topic and present you with the perfect response.

Empty Stomach Exercising

One popular belief is to start the day with a round of cardio completely empty stomach. Once we have had our fair share of carbohydrates and fats at supper, we tend to burn some of the carbohydrate, called as glycogen, in our sleep. Now in the morning, with reduced glycogen in the body, if we start exercising, the demands of energy would be fulfilled from the stored fats in the body leading to burning of the non-desirable fats. This sounds great right? The results are not so great when glycogen is fully exhausted as we tend to lose our muscles since the energy is oaked out from them.

Another probable advantage of exercising on empty stomach is improving our Insulin Sensitivity. After we eat a meal, the essential nutrients need to be redirected to cells to be later used as form of energy. Insulin is a hormone which helps in reducing the sugar from our bloodstream while at the same time passing it to storage areas in liver, muscles and fat cells. Higher insulin sensitivity means that glucose from the meal goes into energy cells rather than being stored as fat which is attained better though fasted state exercising.

Research has shown that empty stomach exercising can help achieve a leaner and fitter body. Running in a fasting state trains the body to aptly utilize the energy stores. It is equally beneficial for people looking to build muscles as exercising boosts generation of Testosterone hormone. This helps reduce body fat and ups the energy levels, even fighting against cardiac issues. These also help absorb the post workout meal more effectively hence reducing the storing fats.

Fed State Exercising

Some people feel more comfortable exercising with some gas in the tank. This can lead to advanced intensity exercising and sustained workout sessions rather than fizzle out midway due to empty tank, eventually leading to higher calories burnt.

Another research published in the “Journal of Science and Medicine in Sport” concluded how eating a high protein meal just 30 minutes before the workout had higher positive effects as compared to empty stomach exercising.

We should definitely try to reduce the amount of calorie intake before a workout session so the question is what to eat? Some of the food items that are beneficial for a moderate to high intensity workout are listed here.

What to Eat before Workout

  1. Bananas – high in digestible carbohydrates, keeps nutrients level high. Best Natural source of energy.
  2. Fruits and Yogurt – fruits give us carbohydrates and greek yogurt is packed with protiens, although make sure to have in limited quantity.
  3. Wholegrain Bread – high in carbohydrates and can be topped up with boiled egg for protien intake.
  4. Oats – full of fibre and vitamins, releases carbohydrates during the exercise regime

What to Avoid before Workout?

  1. Refined Sugar – large amounts of sugar makes you feel lazy lethargic during the workout
  2. Spicy foods – lead toindigestion and heart burn causing uneasiness
  3. Salty foods – cause dehydration leading to cramps & headaches, refuel with lots of H2O to avoid aftereffects.
  4. Heavy foods – creamy, fried food items take longer to digest and would be a hindrance while running and floor exercises

To Eat or Not to Eat?

There is no one answer to this question, it depends on lot of factors like the time of workout, body type, intensity, desired output etc. At the end of the day, you need to do what suits YOUR body and not just blindly go with the myths. If you feel comfortable eating, have a light meal at least 2 hours before the workout. If you feel comfortable on empty stomach, keep refuelling with water and energy drinks during the exercise regime to avoid getting dehydrated.

All in all, exercising should be a pleasant and comforting experience. You should not come out of the gym feeling sick due to under or over eating. If eating light snacks gives you the right mind set and apt energy, then surely have it before pumping iron.

Just listen to the body and it will tell you what suits you best!

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woensdag 9 september 2015

Nearly at the end of your goal? Tips to burn the last few remaining pounds!

The last pounds of fat are the most persistent. Especially that belly fat. Follow these to help burn the last pounds.

Eat slower and eat less

When you eat at a lower pace you will have more time to enjoy your food. Research shows that if you eat at a  lower pace that you will actually consume 60 kilocalories per meal less. Teach yourself to only put food in your mouth when your mouth is empty. As a result, you will eat up to 4625 kcal less in a month! This is easily 2 pounds of fat per month!

Choose interval training instead of endurance training

Interval training is a more efficient way to get you back into shape. An interval training is not necessarily better for fat burning, but will cost you just a lot less time. Interval training is the best way to help you lose weight while retaining muscle.

No television during meals

If are eat while watching tv then you eat faster and more because you will connect the television with your eating habits. Many people associate food television, there is the risk that you unconsciously go snacking and thus will end up eating more unnecessary food.

Eat less cheese and spreads on your bread

Replace on spreads and cheese on your slices of bread by chicken breast. If you want to lose those excess pounds fat you better not eat too much cheese. If you do eat cheese then choose the skinny variant, as for instance for the 20 + or 30 + variant where less saturated fat in it. Spreads are usually filled with unhealthy fats like mayonaise.

Coffee during your breakfast

Drink a cup of strong coffee when having breakfast. This increases your energy consumption that day with a few percentage points. A higher power consumption ensures that you lose weight faster. Non coffee lovers can drink green tea.

Drink a glass of water before you go have lunch

If you are having lunch or dinner, drink dinner drink a glass. You can easily eat easy one-fifth less!

Replace your normal schedule in the gym once by supersets would you like extra burn, change for supersets instead of maximum force. Do two or three exercises right after each other and rest only when you have done everything exercises twice. In this way you burned more calories.

donderdag 3 september 2015

Chia Seeds

Chia seed is the superfood of the moment. It is a natural product that is originally derived from Central America. At the time of the Aztecs, chia seeds have been used as medicine. Chia seeds provide long-term energy and contain more omega-3 than any other food. They are a source of fiber, vitamins, minerals and antioxidants. Because of their good qualities chia seeds slows down the aging process, strengthens your immune system and brings your blood sugar in balance.

Chia seeds have a neutral flavor. Through this neutral taste, the seeds can be easily combined in a lot of dishes. Sprinkle chia seeds in your yogurt, smoothie, soup, put them through a healthy salad or use them in recipes for cakes, muffins and energy bars. One or two tablespoons a day is enough to give you health and energy level a huge kick. You can eat them raw as a crunchy seeds. Or you can buy the chia seeds in water overnight so they become soft / gelatinous. Soaked chia seeds are especially recommended for proper bowel function.