What are calories and how they effect your fitness and weight loss plans are described.

Posts

Tabata Training: The 4 Minute Miracle

/in /by

woman sprinting training on a track

If you’re thinking you’re legs are about to fall off, and sucking wind like crazy, signs are you’re doing a Tabata workout correctly. You may be wondering why anyone would intentionally do that to themselves, but there is a reason that high-intensity interval training (HIIT) is a go-to workout. 

This Japanese exercise import is super effective and super hard! Tabata is the name of the Japanese researcher who discovered a way to increase both anaerobic and aerobic pathways at the same time. It’s an excellent training program. It fits across all training disciplines, for athletes and beginners looking to increase their VO2max and lose fat quickly. To read the whole study, check out this article published by the National Center for Biotechnology.

How to do a HIIT Workout

It’s simple! After warming up, choose a maximum intensity exercise and perform it in the following manner:

  1. For 20 seconds, do as many reps as possible of your maximum intensity exercise. Or run/bike as hard as you can–with 110% output.
  2. Rest for 10 seconds.
  3. Repeat seven more times for a total of 4 minutes.
  4. Cool down and stretch.

Yes, it’s short, but you have to go ALL OUT to get the big benefits.

Getting Started with Tabata/HIIT

Choose the Right Exercise or Movement

Tabata can be done with any exercise, but the best exercise options are those that use a large number of muscles. Examples include bicycle sprints, squats, jumping rope, mountain climbers, push-ups, row machine, or running on a mini-tramp or treadmill. Start with the one you’re comfortable with.

Watch the Clock

Get a timer. Many apps are available for your iPhone, iPod or a gymboss works great.

Be Your Own Cheerleader

Get the right mental attitude; a positive mantra that will get you through it!

Increase your weight or intensity if you are able to complete each round without reaching MMF (momentary muscular failure). 

A ten-second break is a ten-second break! Ten seconds is not watching a video, talking to the cute girl on the bike, talking to a friend, then doing the next set. If you cheat, you’re only cheating yourself out of reaping the rewards of this intense workout.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

The Fun Theory

/in /by

Volkswagen, that clever German car manufacturer who brought us the Bug, is now peddling straight up, joyous, no strings attached, fun. Their fun theory is a clever marketing campaign that has nothing to do with their cars, and rather focuses on ways that people can add more fun to their lives.

The fun theory is based on the simple premise that fun is the easiest way to change people’s behaviour for the better. As such, the peeps at Volkswagen made a video that pits taking the escalator against taking the stairs. By making the stairs a fun experience they were able to move people away from the escalator.

Now that kind of change of behaviour reinforces exactly what James Levine, a researcher at the Mayo Clinic in Rochester Minn, has based a study in obesity on. The study examines how much people move and how much they don’t.

Furniture at Weight Loss SpaDr. Levine investigated why do some people who consume the same amount of food as others gain more weight? What he found out was that the people who didn’t gain weight were unconsciously moving around more. The study prevented participants from actually exercising but the participants found other ways to move their bodies like taking the stairs, trotting down the hall to the water cooler, doing chores at home or simply fidgeting. On average, the subjects who gained weight sat two more hours per day than those who hadn’t.

When sitting, electrical activity in the muscles drop — “the muscles go as silent as those of a dead horse, leading to a cascade of harmful metabolic effects. Your calorie-burning rate immediately plunges to about one per minute, a third of what it would be if you got up and walked.

Read the full study at the NY Times

So find your fun and go do it! Get up from your desk and go fill your water bottle, take the stairs instead of the elevator, get out and dig in the garden. Whatever it is, just get out of your chair and do it. And if you’re having fun doing it, it’s likely that you’ll keep doing it. A sure way to increase your vitality, lose weight and be happy.