HighIntensity

A cracking pairs workout with @bdar68 at the new @white_cliffs_crossfit. Smashed It 💪🏻💪🏻 #PairsWorkout #CrossFit #HighIntensity #WeAreWhiteCliffsCrossFit #IAmWhiteCliffsCrossFit #LoveTheProcess #GetYourSweatOn

. Bit more action from last night . @13bengboi starting to use upper body movement👍 . @grant10000000 counter punching / timing his punches well . Remember this is their first sparring session, and overall it's impressive👍 . Keeping their shape, keeping composed, not crossing their feet over (walking motion), keeping the right hand by the chin to block the jab . When sparring for the first time, there's a lot of nervous energy exerted, plus people tend to tense up...so it's important to keep relaxed and enjoy it . Your brain wants to tell you to turn your back and shut your eyes as you get hit, so you need to re-train your brain to stay facing your opponent and also keep your eyes open, which is easier said than done! . That's why we start with just jab sparring, get used to that and then introduce the right hand (straight shots only for now) . The more you spar, the more easier you find it, and the more confident you get in each situation . Well done all👏👏👏 . #Herts #Workout #BoxingPadwork #Boxer #PadHolder #PadMan #PadWork #FitnessGoals #Hertford #HighIntensity #Classes #Ware #BoxingClass #GroupExercise #GroupTraining #GroupFitness #PersonalTrainerHertford #BoxingCoach #PersonalTrainer #PT #Athletic #Strength #Conditioning #StrengthAndConditioning #FitFam #LearnBoxing #LearnToBox #WomensBoxing #KidsBoxing #1on1

When your team is at the end of the heavy tabata set and they still find the drive and strength to do these badass lateral jump squats! They're #limitless ... Much respect! I'm proud! #lesmillsgrit #lesmillslove #lesmills #grit #gritstrenght #fitdutchies #fitdutchie #reebok #polar360 #training #groupfitness #hiit #highintensity #intervaltraining #fitness #workout #30min #teamwork

Skinny girls look good in clothes; Fit girls look good naked ❤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 💭 Like - Tag a Friend - Save 👉 Follow @bodymagic25 ⠀ 🗣 SHOUTOUTS ➡ DM me - #fitnesswomen #musclemodel

#TuesdaysWithMikey: Whatever your fitness goals, Trainer Mike (@trainermikeyv) has your back! Make sure that you have a spot reserved before you get here because they will fill up quick! Local residents? First class free! 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 #tuesday #tuesdaymotivation #tuesdaytransformation #bodytek #grouppersonaltraining #highintensity #intervaltraining #southflorida #workout #bootcamp #gymlife #gainz #upperbody #everydayislegday #core #committobefit #sweatisfatcrying #motivation #determination #gymlife #groupworkout #feeltheburn #successtrains #failurecomplains #BTBitesAndBlendz

So PB time this week, 100kg clean and jerk. Might not look pretty but it happened. @miss_monbon very well done on your pb. Getting very strong. @evolvefitsa @npl_international @reebok_sa @reeboknanoclub ______________________________ #evolvefitness #burstclass #jointheevolution #purposepassionplay #highintensity #functionalfitness #grouptraining #thegoalisfitness #crossfit #health #fitness #strength #weightlifting #looseweigth #bebetter

Part 1. - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ When an individual is looking to reduce their body fat, the first step to be taken is to ensure they are in a negative energy balance (also known as a calorie deficit). This is the main factor behind weight and fat loss. (1) - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Increasing energy expenditure also largely contributes to fat and weight loss. One of the most popular methods used, is cardiovascular training as this can easily be incorporated into your daily routine. - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ High intensity interval training (HIIT) is a form of cardio which is highly effective and beneficial. - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ HIIT is performed by alternating between short periods of intense anaerobic exercise, followed by a light recovery period. The cycle is then repeated various times. - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ For example: Sprint 30 seconds. Power walk 60 seconds. Repeat. - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Depending on preference and the level of difficulty, a HIIT session can take up to anything between 15 – 30 minutes. - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The benefits of HIIT: - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ There is a vast amount of evidence to support the benefits of HIIT. A 2007 study examined the physiological effects of HIIT on fat oxidation in moderately active individuals. They found that 7 HIIT sessions over a two-week period (every other day) increased whole body fat oxidation and the capacity for skeletal muscle to oxidise fat. (2) Further research stated that HIIT sessions produced significant reductions in whole body fat mass. (3) - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Incorporating HIIT sessions into a workout routine also induced other physiological effects such as increased growth hormone (GH) response levels. (4) One study found GH concentration increased up to 10 times greater than baseline level one hour post-exercise. (4) - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This increase in GH response could have a number of positive knock-on effects including, increased protein synthesis and the sparing of protein degradation, which leads to the maintenance and increases off muscle mass (3). Other benefits of HIIT include increased aerobic and anaerobic fitness, skeletal muscle adaptations, a decreased level of fasting insulin and insulin resistance. (5)

Part 2. - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Although the duration of a HIIT session may only take up to 20 minutes, the increase in aerobic fitness levels can be significant. One study also showed that performing HIIT three times per week for two weeks resulted in a 7% increase of VO2 max in previously untrained males (6) - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ While all this evidence suggests that incorporating HIIT into a training programme may have a number of benefits, there are also some down sides to this training method. - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This training method can be very demanding both mentally and physically. Adding to this, un-trained, elder and overweight individuals may struggle with the intense nature of the exercise. - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This exercise type can also place the central nervous system (CNS) under a great deal of stress and requires extensive recovery time. Meaning it shouldn’t be performed every day. - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pros: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Increased fat oxidation and capacity for skeletal muscle to oxidise fat • Significant reductions in whole body fat mass • Increased growth hormone levels • Increased aerobic and anaerobic fitness • Increased skeletal muscle adaptations • Decreased insulin resistance • Time efficient ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cons: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Mentally and physically demanding • Very intense • Can lead to overtraining/increased injury risk - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Conclusion: If an individual is looking to incorporate a time efficient, effect method of cardiovascular training to enhance their aerobic performance and aid weight loss then HIIT may be beneficial for young, healthy adults. - ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ References 1.https://www.ncbi.nlm.nih.gov/pubmed/18025815 2.https://www.ncbi.nlm.nih.gov/m/pubmed/17170203/ 3.https://www.hindawi.com/journals/jdr/2017/5071740/ 4.https://www.ncbi.nlm.nih.gov/m/pubmed/8925817/ 5.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/#!po=27.3913 6.https://www.ncbi.nlm.nih.gov/pubmed/20153487

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Hoje foi dia de conhecer a nova aula da @bioritmo o GRIT. A modalidade inédita no Brasil combina a metodologia HIIT aplicada no treino de 30 minutos, que promete resultados rápidos em perda de gordura, melhora da força do corpo e construção de massa muscular (e é pesada viu?). São 3 estilos diferentes de treinamento: GRIT Strenght, com foco em força, que utiliza barras e anilhas, o GRIT Cardio, específico para agilidade e velocidade, realizado sem equipamentos, e o GRIT Plyo, focado em movimentos explosivos, com o step e anilhas. Interessados em conhecer a aula podem consultar o site, escolher a unidade e solicitar o free pass! . . #webrun #bioritmo #GRIT #LesMills #HITT #intensive #fit #perdadegordura #cardio #treinamento #training #highintensity #step

Celebrity Personal Trainer, @joeythurmanfit, can now functionally high five at HiFi.

We sure did get it in today. Dr. Hill is leading her team by being a great example. She pushed very hard today and by the looks of it the results speak for themselves. I'm excited to see you keep getting results and helping others do the same. BEST DOCTOR, BEST TRAINER JOIN US!! #MobileTraining #PullUpServices #HighIntensity #FullBody #Lifestyle #Results #Simple #Nutrition  #Jbhmedical #SwirveNation

Putting @nattjopp11 through my sport specific training....30 min of high intensity resistance training with bands. As an athlete it's important to strengthen through movement that you would apply in a ⚽️game. Nathan has come a long way in the few weeks..he's alot sharper....weight has dropped and increased in strength. 💪💪 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ CONTACT BY DM OR EMAIL FOR ALL PERSONAL TRAINING AND ONLINE COACHING ENQUIRIES🏋️‍♂️🏋️‍♀️💪🏃‍♀️🏃‍♂️🥑🥥 💻[email protected]m 🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️🔸️ #sportspecific #football #training #workout #highintensity #circuit #trainsmart #workhard #consistency #dedication #motivation #instafit #picoftheday #diet #nutrition #fitness #fitspiration #fit #gym #gymlife #focus #noexcuses #justdoit #highwycombe