Okay crunch time.. Holidays are over :icon_sad: time to get to work. I've started detoxing.. could be interesting or not.. diet started... and just heard about this new work out.. 3 min work out.. going to give it a try see what happens Anything is better than nothing I say, and with my time limitations could be the thing.
I am used to not getting a lot of sleep but trying to get motivated when I am running on 2 hrs of sleep is just not happening. This is when I REALLY HATE the dietary cut backs... need coffee asap. I will sleep when I am dead! Hey, just tryingto stay positive and upbeat, we should be used to it or at least consider it as part of the training for TTR when we are up partying until the weeee hours of the morning and head right back to it the next day.
well now, do tell about this 3 minute work out Deb. cause if it works why the hell would I want to work out for an hour.. hahah!!
I know eh ??? LOL There is welcome news for anyone who’s resolved to get fit in the New Year. Scientists claim we don’t have to spend hours every week slogging in the gym or jogging around a park in all weathers, along with the other January resolution makers. Instead, they advocate a pioneering new quick fitness regime that makes remarkable claims: just a few 30-second bursts of intense exercise, amounting to only three minutes a week, could deliver the health and weight-loss benefits of hours of lengthy, conventional regimes… The ongoing study is led by leading exercise expert Jamie Timmons, a professor of systems biology. The team call their system High Intensity Impact Training (HIIT). So far, their tests on hundreds of unfit middle-aged volunteers in Britain and Canada over the past eight years have shown those three minutes of exercise a week deliver the same significant health improvements as can be achieved through hours in the gym or on the running track. But scientists do not yet entirely understand why the short-burst exercise regime so profoundly boosts volunteers’ stamina and the fitness of their lungs, heart and blood vessels. ‘The truthful answer is we do not fully understand this,’ says Professor Timmons. ‘But a growing body of independent research shows this is the case and that the textbook explanation of the science of exercise requires revision.’ Ta Da... LOL What’s more, it appears to do something even more beneficial, according to Professor Timmons. ‘We have found that people feel their appetites are suppressed,’ he says. ‘We should have the final evidence for this next year.’ The regime should also raise people’s metabolic rates after they stop exercising, as it builds muscle — and this tissue makes metabolisms run faster. In turn, this stimulates the breakdown of fat and burns calories. Shorter: Instead of lengthy endurance exercise, the study recommends short bursts, such as running up and down the stairs at home Timmons’ team also speculates that high-intensity training uses far more muscle tissue than aerobic exercise. They say: ‘Cycling really vigorously uses not just the leg muscles, but also the upper body including arms and shoulders, so 80 per cent of the body’s muscle cells can be activated, compared to 20 to 40 per cent for walking or moderate intensity jogging or cycling.’ It will be about two years, though, before the British scientists publish their full findings as part of a Europe-wide study. In the meantime, they point out: ‘You don’t need a scientific explanation to enjoy the benefits.’ The team’s theories about short-burst exercise are increasingly supported by other research. Australian scientists last June found sprint training for 60 minutes a week is as effective in burning male body fat as jogging for seven hours per week. The study, led by Steve Boutcher at the University of New South Wales, Sydney, recruited 50 overweight men for short, high-intensity cycle sprints. They had to sprint for eight seconds on an exercise bike followed by 12 seconds’ recovery in a training cycle lasting 20 minutes and repeated three times a week over 12 weeks. Boutcher reported in the Journal Of Obesity that by the end, the volunteers, who were in their 20s, lost on average 4lb of abdominal fat and increased their muscle mass. Importantly, they had also reduced fat around their liver, kidneys and other internal organs by 17 per cent. This is the fat most strongly linked with an increased risk for cardio- vascular disease. ‘Other studies using aerobic exercise have found the amount of exercise needed to produce a similar decrease in visceral fat was about seven hours per week for 14 weeks,’ says Professor Boutcher. He believes he has found a crucial clue as to why high-intensity regimes may work. Rapid bursts of muscle movement appear to flood the blood with hormones called catecholamines. These break down fat stores in the body, and burn them up as energy. By comparison, conventional moderate exercise such as cycling for 40 minutes does not raise the blood-levels of catecholamines much at all. And the professor has discovered another trick for raising levels of these catecholamine hormones in the blood: drink green tea after high-intensity exercise. ‘The tea stops the hormones from being degraded, so they keep burning fat for longer,’ he says. Tests on women have found fat-loss increases significantly if they drink the tea after exercising. Three minutes of exercise and a cup of tea to follow? Has there ever been such an appealing New Year exercise regime? Read more: http://www.dailymail.co.uk/health/a...es-intense-bursts-activity.html#ixzz2GxfnEhV4 Follow us: @MailOnline on Twitter | DailyMail on Facebook
That is an amazing find! The research being new and all however is not all that new of a theory. We used this in our drill exercises during swimming. Only of late they have realized that close to 80% of the body's oxygen is used through vigorous use of the legs. The biggest ticket to burning fat is to increase your heart rate to and beyond anaerobic state being the VO2 MAX. You need to find your target heart rate for your age and weight and then get to it as fast as possible otherwise if your heart rate is not there, it won't work. There is a fitness club in Vegas that is doing this as we speak, but it is a max of 10 min regimen. Crossfit Las Vegas This will give you the maximum heart rate for oxygen consumption giving your body no choice but to go after what is extra looking for oxygen wherever it can grab it from, thus burning the hell out of the fat stores. There are a few catches to it also though. If you don't give your body a chance to properly warm up and thus are VERY prone to accident and injury. If you work a cold body that is not in shape and you can pull/strain muscles, and also cause internal problems with the organs that are not ready for this kind of training. Think of it this way.... you have a car, call it a 1970 challenger. In the day it was an extremely fast car right off of the factory floor. If kept in good shape it will run VERY strong and just about as strong as the day it was made. On the other hand if you found this old relic sitting in some old ladies garage and it hasn't been romped on in 40 years but still made it around the block to keep everything running, are you gonna take and try to race a 2012 Lamborghini? probably not. You will blow the motor and then need to take the time and rebuild it. But if you were to take it home, clean up the motor, change the air filter, change out the plugs and wires, give it a lil love you would be safe to run it against that supercar and still hold your own. I understand being on time constraints and wanting to maximize your outcome for the time put in, but weigh the risks carefully. When we would do this kind of thing I was doing weight training from 5:30-7am, going to school until 3, doing dryland exercises(anaerobic calisthenics)for 1/2 hr and then swimming for 2.5 hrs. I was 18 years old and it was killer! If you are not in shape for anaerobic workout you are in for a VERY big surprise. This will give you an idea as to where you need to be to start burning fat. Notice the title that accompanies the "fat burn" , being weight control? That area is just to maintain your current weight with a controlled diet. If you are looking to burn fat and loose weight along with getting more fit in a short time your beats per minute need to be on the high side of the aerobic state for the duration of your exercise time. the more time you spend in that target zone the faster you will reach your target weight. Hope this helps.
lol rabbit 6 times a day = 300 calories. Lol add watching a fireman stripping video and well over 500 for sure. I am thinking it is way more fun too.
I heard on the radio here locally they opened up a new gym near one of the Jr. Colleges. It is called the CougarPlex. Granted the cougars are the school mascot, I could not help but want to go check it out and get a few of their t-shirts. What a concept, working out while watching the "pups" pump iron..... Cardio = does a body and eyes good On the serious side, I did get my 3rd workout in this week with my trainer. Feels good to be back into it. Feeling like jello when I walk out and feel "used and abused" the next morning reminds me the workouts are working. I don't have a scale, so I never step on one, I go by nakid visuals and how my clothes feel while on.
Thanks for the info sweetchildomine, just so you know like the .. 1970 Charger i to will take it slow...., for me step one to my new exercise regime, I'm starting with the tea. I'm in the middle of detoxing so any exercising will wait....
