EXERCISE & MOVEMENT
MOVEMENT
Movement- Before i start this pillar in detail, I'd like to share with you that movement and exercise are different. If movement is a circle, then exercise is a very small circle that sits inside the movement, covering a very little portion of it. One hour of workout is just 4% of your day. Daily movement has bigger impacts than exercise alone. Let's start the journey with the most important question.
"How many cells do you have in your body? 1 million, 10 million or 100 million?"
Our bodies are of 100 trillion cells. Each cell contain 23 pairs of chromosomes(46). Each chromosome contains strands of hundred to even two thousand genes. Chromosomes and genes are made up of DNA. This means each 100 trillion cell has DNA, which is controlling replication of these cells.
One think that seems impossible but is awe-inspiring is that all the 100 trillion cells have a built-in mechanism to sense our movement. Therefore movement is the most important epigenetics factor we must pay attention to, throughout the day and once you do that, you are triggering the healthiest expression of the genetic code. It's not only about exercising more but moving more.
LET ME EXPLAIN HOW?
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Your chair might be killing you silently.
Scientist at NASA explained that, when Astronauts leave gravity fields, they
deteriorate their physical health. Above the age of thirty, if we are
physically inactive we lose up to 3% to 5% of our muscles mass every decade.
In the case of 50 plus people, it is 3% each year. This is called ‘Sarco
Penia’ and 80% of current Indians are
suffering from it.
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Over a trillion cells are host to your DNA but people are missing out on one factor called Epigenetics. Above genetics there is Epigentics. The environment influences the expression of genetic code. Which means, you may be predisposed to diabetes or health problems, it may genetically run in your family. But those dirty genes will be turned on or off by the day to day lifestyle choice you make with every single movement. Which means genes load the gun, your lifestyle choices presses the trigger. We know the we need to eat well, we need to sleep in a sound and peaceful environment but we are "born to move" in order to best express our genes. It is coded in our DNA.
When Astronauts leave the gravitational force, their bone density goes down. Their Blood plasma goes down. Their aerobic capacity goes down at an astonishing speed. Gravitation rule can be applied on us as well. Once we disengage with gravity, our health deteriorates faster.(We are exposed to diseases also.) Let's have a look at a NASA study on comparison of Astronauts in space to a sedentary person on earth.
Here is the comparison data on how health goes down if we don't move\
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Astronauts in
space
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Sedentary adults
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Aerobics capacity decrease by 25%
In 7-14 days
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Aerobic capacity decrease 10% per
Decade.
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Plasma volume decreases by 10%
In 7-90 days
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Plasma volume decreases by 1%per
Decade.
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Bone density decreases by up to
5% per month
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Bone density decreases by 1% per
Year.
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Muscle mass decrease by 1%
Per month
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Muscle mass decrease by 1% per
Month.
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Muscle strength proportionately
reduced
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Muscle strength proportionately
Reduced.
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Flabby muscles
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Flabby muscles
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Curved posture
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Stooped posture
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HOW
SITTING ALL DAY IS
SLOWLY KILLING YOU
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You are literally sitting in for a slow death . BUT HOW?
The answer is "Compression". The gravity is working on us every single second; every day. it is literally forcing us in to the earth day, it is kind of a mini version of astronauts leaving the earth. When we are sitting on chair, slouching, our whole body gets compressed because of the gravity.
Our breathing becomes shallow and our rib cage become tiny. When the rib cage compressed, lungs can't expand properly, not getting enough O2 then everything suffer in the body. Shoulder pain, neck pain are just a few of the side effects of excessive sitting.
As soon as you will sit, electrical activity in the legs muscle shuts off and the calorie burning drops to 1 per minute, enzymes that breaks down fat also drop upto 90%. After 2 hours of sitting, the good cholesterol drops by 20%. So sitting is as dangerous as smoking a pack of cigarette!
What's the solution?
A NEAT IDEA NON EXERCISE ACTIVITY THERMOGENESIS
Non exercise activity thermo genesis is a new way of living, that simply involves you using your body more, rather relying on cars&chair. Example- standing instead of sitting, chossing stairs over elevator, walking instead of driving, sitting desk replaced with a standing desk. All those small tiny muscular movements add value throughout the day. Changing the position from sitting to static standing can make a huge difference.
Think of these small tiny dynamic movement are much important than your 30 min workout. The bulk of the energy we burn on daily basis is not from 1) the collective little movement, 2) shifting your weight, and 3) stretching.
1. start counting the number of times you get up from the sitting position. Download an app in your phone just now to remind you to stand up after every 20 min. Just get up and sit down 32 times.
2. just stretch: Anytime you are wondering what to do? just stand up and improve your posture. Equal bodyweight on the legs, shoulder back, chest up, chin parallel to the ground. That's it.
3.Stand tall and feel walk tall. Who is working? You are working against gravity.
4. Walk Fast: How quickly you walk will decide how long you'll live"?
5. Sit straight when you are typing, writing , a mail. Feel that posture. Imagine there is a thread on the top of your head lengthening your spine . put a book on your head & see how long you can balance?
6. Park your car far away from the grocery store. You have two doctors, your right leg & left leg.
Measuring makes you move more, create a running streak.
In 2012, I bought a small gadget called jawbone to measure my daily steps and activity. It showed my total steps on my phone screen so i can check my progress throughout the day. At that time, this was revolutionary way to track steps, miles walked, and what percentage of my day was active.
When i started tracking my progress, I was walking only 3 KM a day. After tracking this for more that 7 years, I now walk at least 10 KM, even on a slow day. If I had not started measuring my daily steps and miles, there is no way I would be as active as today. But their is a secret behind every success story. The step tracker comes with an application and they congratulate you once you hit your target. Let's say , your target is 7000,8000 or 10000 steps a day. This app motivate you, by showing what other people are doing on the same platform. Then Mr."Mo" joins in, Mo is often called "Momentum". He is the best friend of Newton's third law. An object in motion stays in motion. This gives a new high and an inner drive to maintain on your running streak and keep going. Winning is a habit and this small act of daily wins uplift your self-esteem. When it shows that you are ahead of 80% of PPL around... your mindset shifts and you keep going. if you want to increase your activity, measure how much you move? As per Howard research, when people are assigned to wear a pedometer as a part of daily life, they walk at least 1.60 KM more per day on an average. Overall activity levels go up by 27 percent. Body Mass Index (BMI) decreases and blood pressure goes down.
There are now hundreds of devices that can measure your activity all day long. They come in the form of wristbands, GPS watches. I recommend you to pick up any band that suits your budget.
TIP: I prefer wearing this device on my leg for better accuracy if u want to wear on your leg then please buy a bigger size.
These trackers monitor the duration and quality of your sleep also. Others track your heart rate as well, alerts you if you are inactive for a prolonged period. You can also achieve much of this using the free app but I still recommend you to buy a pedometer. It is a good investment.
Whether you prefer high tech,low tech or no tech, find some ways to track your activity. Today our energy expenditure per unit of the body mass is less than 38% to our ancestors and even if we follow our recommended allotment for exercise, we would still have half the energy expenditure for which our genes are encoded. A Paleolithic man had to walk 5 to 8 mile on an average day, just be able to eat. Based on the latest research, 10000 steps per day is a good target for overall activity; this equals to 5-8 mile/ day. On the other hand, people who walk fewer that 5,500 steps are considered sedentary.
When researches compared the average number of steps per day across different nations, they discovered that the average person takes 5,117 steps per day.
Every night, the last thing I look at before going to bed in my step count for the day and it gives tremendous happiness to cross my goals. There are 3 steps to achieve this-
Step 1(1-7 days) - Set the bar low in the beginning, say, walk 7000 steps and create a walking streak for 7 days.
Step 2(8-21 days)- 8th day onwards raise the steps by 10000 steps each day, till 10000. Keep the movement going on and do it for next 20 more days.
Step 3 - Try and plan for walks of 2500 steps x 3 times in a day. I walk 2500 steps at a time and it is better than one long 7500 steps walk. Your body craves for movement throughout the day.
Why am I mentioning 3 walks? Because 2500 steps can be done automatically. First 2500 steps are more important; empty stomach in an open park while taking sun charge. Next 2500 steps post lunch and last 2500 post dinner or before dinner to finish your daily dose of movement.
Going to gym everyday is not enough for the best health. Your sitting desk must shift from sitting to standing and the next step can be standing to moving. Take calls in office, while taking mini movement snacks. Many people are installing standing desks, which has lot of benefits.
Active and Sedentary: You can be actually active and sedentary at the same time. How can it be? You get up in the morning, do you workout. Then come back home, take your car, reach office, sit whole day long, hop back, in the car and reach home. Set back and have your dinner. You are active once but all day is sedentary mode. Imagine our ancestors were active for 3000 min/week and elite fitness people who spend 1 hour in gym, 5 days a week are just 300 min active. It is way too less. There's a tenfold difference.
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MOVEMENTS-OTM(OPPORTUNITIES TO MOVE)
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Workouts are important...Great! It is even less than 5% of your day. We need to focus on 95% and make it active with mini/ Micro movements.
1. Get up alarms- Take out your phone and download an app, which gives you buzz every 30 min to get up and sit down. If you wish to move a little bit, it's a bonus.
2. Perpetual motion machine- OTM- after every 30 to 60 min take a 3 min walk, which equals to 48 extra min of walk a day by picking mini movement.
3. Water bottle- Keep a water bottle , a little up in front of you, on the shelf so you need to get up and take it every time you want to drink water and guess what? By just getting up from sitting position you worked on 300 sleeping muscles. This is the one of the example of micro movement.
4. O2 stretch- just stand up and take your hands up and stretch side to side; you have just stretches your thoracic cavity and given extra O2 to your lungs. Take a break, extend your arm out from shoulder.
Calls on the go: The movement phone buzzes, get up and take cells on the Go. Ensure you take safety into condition. Do not ever think of doing this on a busy road. Plan your meeting on the go... in the Nature, on the beach or in the park. Big companies like Google, Apple have allotted people working treadmill desk. They do all their calls while moving. Their health improves, Stress level goes down and productively enhances. It is a win-win situation for the company and the employee.
TAKE YOUR BRAIN FOR A WALK OUTSIDE IN SUN (100 STIMULATIONS IN PARK)
Sun bathing and muscle stimulation has great connection. While taking a walk, do micro stimulation at least 100 times. Example: making strong fists and releasing it forcefully, shoulder shrugs(just up down), moving your neck side to side(releasing tension from neck), doing some quick 20 squats,wall pushups, rolling your shoulders 20 times, stretching your face muscles 20 times... and the list goes on.
These morning stimulation have greater impact on brain when done in open space between 7 am to 8 am.
Circadian rhythms:- every cell in human body has a built in master clock that is governed by sunlight. Light bulb was invented in 1879 and we have already lost 2.5 hrs of sleep and invented many diseases with this invention. Our brain gets confused whether it is moonlight, sunlight, artificial light. These blue lights disrupt our melatonin production. They are great disruptors of human health.
Your brain works better post exercise. A team of researchers in the UK made this discovery through a relatively simple experiment. They asked a group of students to watch certain photos. Each photo included a name and a face of a stranger. Then after a brief break, the students tried to recall the names of faces that moved across the computer screen. After this initial test, half of the students were asked to go out in sunlight and walk at a brisk pace until they reached exhaustion. The other half of the students sat quietly for 30 minutes. Then both groups took the test again to see how many names they could recall.
The group of students who walked outside in sun, performed much better on the memory test than they had on their first attempt. The group who simply sat in another room did not improve. As part of this experiment, the scientists also collected blood samples, through which they discovered a biological explanation for the increase in students' performance. Immediately after the strenuous activity, students in the movement group had much higher levels of the protein known as brain-derived neurotropic factor, or BDNF, which promotes the health of nerve cells.
Based on this research and other emerging experiments, we can say that exercise creates immediate benefits for your memory. Once your brain initially process something. you are less likely to retain information if you are not physically active in the period following this learning. If you learn then move, you will have more effective recall when you need it most.
Walking just 20 min a day can even keep your brain from shrinking. When brain volume decreases, it suggests cells are dying. A study revealed that higher levels of physical activity are consistently related that higher brain volume. For a health adult even walking about a mile a day is enough to maintain brain volume. It also significantly enhanced cognitive flexibility. Other studies have shown similar levels of activity could reduce the risk of early death. In addition to all obvious benefits of walking, it is also essential for maintaining cognitive ability as you age, To fuel creativity and prevent memory loss over time, get walking.Even better to walk in sunlight before 8 am or post 5 pm. We need understand daily rhythms are set by light and we need to create a differential between our minimum and maximum light exposure. The dark room has zero lux ( a unit of luminance) in it and if we go out in sun at 8 am, we get 30000 lux approx in 20 min which also help us to sleep better at night with obvious benefit of BDNF.
STUDY 2
THINK STRONG: An amazing study was done at Howard University. They divided a group of house cleaners in two groups.
The first group was explained: What they were doing was an exercise and it will be helping to improve their heart, lungs, joints, posture and muscles. While the first group was explained about movements and exercise, second group did the routine work of changing the bed linen, vacuuming, moping etc. Without any explanation. Guess what? After just four weeks of close observation, the first group's body fat percentage went down, high blood pressure got normal, self-esteem had increased and overall the stress level had reduced. They were more energetic at work.
Through yet no changes were made in their work, but their mindset towards their work had changed and they all got healthier than group 2. Second group remained the same.
Moral of the story- Think strong!
By simply assuming you are strong, it improves your performance in all the aspects of life.
EXERCISE
Biological age v/s Chronological age:
Chronological age is the number of years a person has been alive while biological age refers to how old a person looks... basically how a person is in regards to his body. Biological age is also referred to as physiological age, takes many lifestyle factors into consideration including diet, exercise and sleeping habits to name a few.
Biological age is independent to chronological age:
Have you ever noticed that people who eat healthier and workout consistently look younger? Why is that? It's because our body is essentially recreating itself. Within 90 days to a couple of months, every single organ and tissue in your body is regenerated. It means literally it gives microscopic tears in muscle fibers.
Your body repairs itself in sleep with nutrition and makes you even younger than before. It's extraordinarily cool that our biological age is independent of our chronological age. Some people look a lot older than they are. Why is that? It is because they don't exercise and they eat sugar and processed food, take too much stress and no sleep.
But the most common excuse they give is " I don't have time for exercises." If I tell you exercise does not need time. I urge you to do 1 Tabata set per day ( 4 Min high intensity interval training workout) and you will get benefit of equal or more than 1 hour long burning steady state cardio. But before that let's learn the concept of "MED".
The Minimum Effective Dose
The minimum effective dose (MED) is defined simply as the smallest dose that will produce a desired outcome.
Anything beyond the MED is a waste. For boiling water, MED is 100`C (212 F), that is the temp at water will be boiled. Any less will be of no use to boil the water. Also higher temperatures will not make it ' more boiled'. Higher temperatures will just consume more productive.
If you need 25 minutes in the sun to optimize your vitamin D level, 20 minutes is your MED for vitamin D. More than 20 minutes is redundant and less is not enough.
In biological systems, exceeding your MED can freeze progress for weeks, even months. In the context of body redesign, there are two fundamental MEDs to keep in mind:
To remove stored fat- do the least necessary to trigger a fat loss cascade by scrutiny of specific hormones.
To add muscle- do the least necessary to stimulate the specific muscles.
For a given muscle group like the shoulders, activating the local growth mechanism might required might required just 80 seconds of tension using 23 kg(50lb) once every seven days.
In our context: 80 seconds is the target that we need to understand. Above 80 seconds, will be wasteful, it will be a predictable path for preventing and reversing gains. The glands that help repair damaged tissue have more limitations than your enthusiasm .
More is not better. Indeed, your greatest challenge will be resisting the temptation to do more. The MED not only delivers the most dramatic results, but it does so in the least time possible. "REMEMBER": it is impossible to evaluate, or even understand , anything that you cannot measure."
GAIN STRENGTH: For anybody who has not done any kind of strength training, MED for strength gain is 4 min of HIIT, 20 sec work, 10 sec rest, 8 intervals, that's it.
the maximum bang for the buck is:
20 sec- lower body example squats (no 1 exercise for fat loss whole body strength gain)
10 sec- Rest
20 sec- Upper body example push up ( no.1 exercise for upper body strength gain).
10 sec- rest
20 sec- core example plank( No. 1 exercise for building your core).
KNOW YOUR FITNESS NUMBERS
Now that you have basic understanding of what to eat. let's talk about how much you should eat. Through calories have little relevance nowadays, Let's figure it out. To figure out how many calories you should eat per day to lose weight, you need to calculate your basal metabolic rate (BMR)= the number of calories you burn in a 24 hours period if your body was completely at rest.
BASAL METABOLIC RATE (BMR)
CALCULATION (FROM THE HARRIS-BENEDICT EQUATION)
For women:
655+(4.35*weight in pounds) + (4.7 * height in inches)- (14.7 * age in years)
For men:
66+(6.23*weight in pounds) + (12.7*height in inches)-(6.76*age in years)
Let's take an example of 50 yrs old and 6 feet tall, and weight into inches= 72 inches.
Using the formula above , my BMR is:
66+(6.23*195) + (12.7*72) - (6.76*50) or 66 + 1,214.85 + 914.4-338= 1,857.25
BMR= 1857 calories
Try it for yourself - plug in your numbers and see what you get.
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ACTIVITY
FACTOR
CALCULATION
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Once you figure out your BMR, you must determine how active you are from below chart.
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Sedentary or very activity:
Seated activities (computer work, reading, telephone work, driving) about
5000 steps/day of walking / standing daily.
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(Multiply
BMR
with this
number)
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Mild activity: Some
walking throughout the day, standing activities (teaching, retail work) ,
light housework (7000 steps/day)
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1.2
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Moderate activity: Fast walking , housework, cycling,
weight-lifting (10000 steps/ day)
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1.3
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Strenuous activity:
Dancing, swimming, physical labor, some running (120000 steps+5 days of
gymming/ week
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1.5
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Extreme activity:
Endurance training, long- distance cycling/ running, team sports(football,
soccer,basketball)
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1.7
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TMR- your total metabolic rate (TMR) is your BMR multiplied by your activity factor. Written in the chart.
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BODY
FAT
PERCENTAGE
CALCULATION
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There are different methods for measuring body fat the most accurate and cost-effective way is to be tested via bioelectrical impedance. However, to give you a general sense of your body fat percentage, researchers have created another formula. It will give a guideline as you go forward to determine if you are losing body fat and / or muscle. This equation is called the Jackson pollock formula. Please check the formula on Google or visit a nearby gym and get it through a proper bio-impedance machine. For more accuracy, please get your "DEXA" scan done.
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BODY
MASS
INDEX
CALCULATION
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CALCULATE YOUR BMI NOW!!!!!! FROM HERE!!!!!
Body mass index (BMI) is a tool that shows if you are at a healthy weight . Determining your BMI is a healthy weight for your height. Determining your BMI is a simply Calculation.
To calculate your BMI, divide your weight in kilograms to your height in meters squared.
The basic formula is :
BMI= weight(kg)/ Height (m2)
Let's use a person who weights 160 pounds and is 5 feet 8 inches in height as an example.
First convert the pounds to kilograms by dividing the weight by 2.2 .
160 pounds / 2.2 = 73 kg (72.72 rounded off)
Now let's convert the inches to meters: Multiply the heights in inches (5 feet 8 inches= 68 inches)
by 2.54, then divide the total by 100.
68 inches * 2.54/100 = 1.73 meters
Multiply the resulting number by itself. 1.73 * 1.73= 2.99 to get the height in square meters.
Now let's divide those two numbers to get the BMI.
73 kg/ 2.99m= 24 (24.414 rounded off)
this person has a body mass index of 24.
A BMI of 18.5 to 24.9 is considered as normal weight. A BMI of 25 to 29.9 is considered on over weight and anything 30 or above is obese. Calculate your own BMI record it in the table on page 186 Calculate your own BMI record it in the table on page 186 Calculate and record your BMI again after 21 days to track your progress.
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BODY
MASS
INDEX
CLASSIFICATIONS
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CLASSIFICATION
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RISK
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BMI SCORE
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Underweight
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Moderate
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Less than 18.5
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Normal
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Very low
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18.5-24.9
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Overweight
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Low
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25.0-29.9
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Obese
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High
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30.0-39.9
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NOTE: Someone who is classified as overweight by their BMI may not necessarily be 'Over-fat'.
A 5'9 ", 250 pound obese person and a 5'9 ", 250- pound body builder have the same BMI. Why? That is why you need to know your body fat percentage in addition to BMI.
Along with your BMI and body fat percentage, physical measurement of your body will provide additional points of change and progress to keep you motivated.
- CHEST: Measure around your chest, across the nipple.
- WAIST: Measure around you waist, across your belly button.
- HIPS: Measure around your hips and buttocks at the widest part.
Record these measurements on the worksheet and take them again after 21 days. See how your body composition is improving. In addition to tracking your measurements, take before and after pictures to show your progress. I suggest you take the photos from front, from the side and from the back. These pictures will be the proof of your hard work. Remember, that the goal is to focus on losing fat while maintaining the lean muscle, not just on losing weight.
Remember my acronym DIET-D for decide, I for indulge, Enjoy and Transform. Tracking your medical test results and taking pictures of you before and after will be evidence of your transformation.
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BASAL METABOLIC RATE (BMR):
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DAY 1
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DAY 21
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Activity factor:
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Total Metabolic Rate (TMR):
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BMI
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CHEST
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WAIST
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HIPS
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HIPS TO WAIST RATIO
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BODY FAT%
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Lose the Fat, Save the Muscle-at Any Age
just focus on losing fat. From today on , divorce yourself from notion of 'weight loss' and focus on 'fat loss'.
Fat (adipose tissue) is the body's built-in safety. It's main role is storage of energy, insulation and cushioning the body. Fat can be classified as subcutaneous (under the skin, surrounding the organs) &. It produces hormones like leptin, which helps control hunger, and adiponectin, ( which helps to burn fat). Fat also makes estrogen. It is also a source of inflammation and ultimately leads to chronic disease. But fats are the most unappreciated component of the body. They are as necessary part of basic cellular structure. But it takes, more space than muscle.
Muscles are like fixed deposits in your bank. They are active organs and eat a lot more calories to survive. The more lean muscle in your body bank, the faster your metabolism is; which in turn and allows you to burn more calories in a day. There are three types of muscles in the body- smooth, cardiac and skeletal. Smooth muscle makes up the walls of organs and blood vessels. After the age of 30, we tend to lose 1% of our lean muscle mass each year. So target must be to decrease the body fat and increase the lean muscle. Without exercise, if we try to lose weight , we lose fat and lose muscle both. That's not healthy. Skeletal muscles help us in movement.
There is one more kind of muscles called cardiac muscles which make up the heart and are completely involuntary in future.
Big belly fat determines your risk for illness;
circumference of 40 inches or more for men and 35 inches or more for women is a red flag for cardiovascular disease and diabetes but research shows that the waist-to-hip ratio is a far better way for determining the risk for serious disease than just the waist measurement alone.
To get your waist-to-hip ratio measure your waist and hips. Divide your waist measurement by your hip measurement. (Waist divided by height in cm) . For men, any number at 1 or above indicates disease risk; for women, any number 0.8 or above is significant risk.
Big Belly Fat v/s Big Butt Fat: (Apple shape body vs pear shape body)
The ' apple-shaped' body is far riskier than pear body. Research suggests that a buildup of fat around the midsection poses a higher risk for diseases than fat buildup around the hips. This body shape is also associated with increased risk of type 2 diabetes, and BP and triglycerides.
WARNING: YOU CAN’T OUT-TRAIN A BAD DIET |
I must make one point clear, you can't out-train a bad diet, when you combine exercising with eating healthful foods, you'll get a healthy lean body composition. But if you work just to eat every crap available in the market . You will always be disappointed in terms of results. An exercise workout does not give you license to eat whatever crap you want to eat.
According to the exercise and sports sciences Reviews, TV watching time was associated with metabolic syndrome, a condition with increased body fat, abnormal blood sugar, and insulin levels,high Triglycerides. The authors of the study also found that higher watching TV (sitting) time, was associated with 18 percent increased risk of heart disease independent of other risk factors like diet, smoking and blood pressure. A study published in medicine and Science in Sports and Exercise concluded that riding in a car for more than ten hours a week increase the likelihood of death from heart disease by 48 percent.
Finally, data from the American journal of Preventive Medicine revealed that sedentary behavior was associated with higher levels of inflammation produced by fat. When your fat gets energy, it splits out the inflammatory agents leptin, and 1L-6, which are liked to serious diseases.
Ideas:- Buy a super human bike and place in front of tv. Use this (recumbent bike or spin bike, epoc bike , rower etc) for 20 min, while you watch your favorite T.V serial.
4 MINUTE HIIT (TABATA) WORKOUT= 1 HR WORKOUT IMPACT
high- Intensity Interval Training(HIIT) - Introducing (4 min=1 Hour Workout) (HIIT). Let me introduce a more time efficient way to work out.
THE RESEARCH BEHIND HIIT: (High Intensity Interval Training-Backed with science)
1. In then Journal of Applied Physiology, researchers found that seven sessions of HIIT over a two-week period improved whole-body fat oxidation ( burning) of fat. Studies from different sources all show that HIIT is an important way to burn visceral fat.
2. A study published in British medical Reviews that intense exercising for short periods increased the activity of natural killer cells- a type of white blood cell that kills cancer- for hours after exercising, perfect, HIIT: a self- induced cancer treatment.
3. Studies published in the European Journal of Nutrition and Metabolism says HIIT naturally boosts growth hormone and help balance insulin and glucagon. If you remember, insulin stores fat and glucagon burns fat. Growth hormone, released after exercising, helps build muscle, causes the body to burn fat for fuel.
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DON’T
MISS
ON
THE
12
HOUR
BOOST
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Cortisol follows a circadian rhythm; it is highest in the morning and lowest at night. Some research studies have found that exercising in the afternoon is the best; others advise exercising in the afternoon is best; others advise exercising in the morning. My opinion is that you should work out in the morning
because HIIT releases EPOC O2 ( Excess Post Consumption ) for next 12 to 21 hours. That means you burn calories for next 12 to 24 hours even while sitting in the office. You also get 12 hours of mood boost so morning is the best time. Try to avoid working out in the late evening is the best time. Try to avoid working out in the late evening 2 hours before sleep.
Workout must me done under the guidance of certificated trainer.
Single rule for exercise: Do some Freestyle body exercises in the beginning. But once you make sure you are physically active then train with weights. " It's Consistency over intensity". Next, develop a resistance - training protocol for yourself ; this depends on your abilities.
To begin with pick light weights that allow you to do 10-12 repetitions. As you get stronger, you can increase amount of weight you are using per exercise. Here's an example of combining HIIT with strength training using weights: a shoulder exercise like a seated dumbbell press. I will usually start with 5 kg dumbbells as my first set . I press the dumbbells for 8 reps under 20 seconds. Once I'm done with that set, I rest for 40 seconds. I then grab the 7.5 kg weights and press the 10 kg dumbbells set for 4-5 reps.
This completes 4 minutes of set. This is the HIIT set. Once completed, I cool down for couple of minutes. You can do different body parts exercise in 4 minute and repeat the 4 minutes cycle again. The first rule when you start exercising is never get hurt is important.
There is no right or wrong here. You just need to choose what works for you. There are many ways you can build on this program. These charts show my exercise schedule; I alternate resistance with HIIT aerobic exercises. Allowing yourself for sufficient recovery time is just as important as the training.
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