High Intensity Interval Training for Enhanced Fitness

There are many different types of fitness training, and someone embarking on the search for a new exercise regimen may find themselves facing an array of choices and some tough decisions. If you're looking for results, High Intensity Interval Training may be one style to consider.

High Intensity Interval Training (known as HIIT) is alternating short, vigorous bursts of exercise with short (or slightly longer) recovery intervals, which are less intense. It's great cardiovascular exercise, and a session can last from four minutes to thirty minutes. Many athletes use this type of training, especially for running. It can improve your glucose metabolism and maximize your fat burning.

A typical HIIT session might start with a warm up, then three to ten intervals of the high intensity exercise and recovery period of exercise, followed by a cool down. The intervals should be tailored to the participant's level of exercise, and it's best to have a trainer guide you on this-at least for one session. You should also get your doctor's approval before beginning any new exercise regimen, especially given the intensity of this workout style.

For example, after warming up, you might run very hard for thirty seconds, followed by thirty seconds of a light run, then thirty more seconds of hard running, then thirty seconds at a light run again, and so on. The level of intensity and the length of each interval should be chosen with your fitness level in mind.

Traditionally, the sprints were done at a 2:1 ratio, such as thirty seconds of hard running followed by fifteen seconds of walking or jogging. But it isn't necessary to stick to that. An out-of-shape or overweight person might only start with a light run for thirty seconds, followed by sixty to ninety seconds of at a walking pace to recover.

This strategy isn't only good for running-you can use it on an elliptical machine, a rowing machine, a bike, and for other forms of exercise. Just let your body-and your personal trainer, if you have one-be your guide.

Because a HIIT session often lasts approximately 30-40 minutes, it can be an excellent way to fit an effective workout into a busy schedule. It also can be more fun for people who tend to get bored with gym routines-it mixes things up a bit, and allows the person to get out of the gym faster, instead of seemingly endless, monotonous runs on the treadmill.

HIIT training has been shown to burn fat more effectively, in spite of the shorter workout time. HIIT can increase your resting metabolic rate, lower your insulin resistance significantly, improve your glucose tolerance, and enhance your skeletal muscle fat oxidation.

The HIIT method of training is great on its own, but if you add in High Intensity Strength Training-guided by a properly-trained personal trainer-you can boost your body's fat-burning capabilities and maximize the health benefits of your training routine. If you choose to use both methods, you can do the strength training two to three times a week, and do your HIIT routines on any or all of the other days.

If you're looking for a way to kick your fitness routine into high gear, or maximize your weight loss, High Intensity Interval training just might be the method for you.

Author: Roshan


Your health is something that can be deteriorated easily if you don't pay enough attention. Your regular diet can determine your overall health in the long run. It is important to pay due attention to your diet so that your health can be safeguarded. Thus we have listed and explained a few important diet tips that can take you a long way forward.

1. Fruits and vegetables

Fruits and vegetables should not be consumed on a seldom basis. It should be part of your everyday diet because of the health benefits associated with them. You need to choose a variety of these items because of the different combinations of minerals and vitamins that they contain.

2. Fish

You need to aim for at least two portions of fish per week. If one of these fish is oily, you will benefit more. An oily fish is said to be a very rich of vitamin D. it is also important for the health of your bones. These include fresh tuna, salmon, trout and mackerel.

3. Cut down saturated sugar and fat

We obviously need some sugar and fat in our diet. However too much of these can complicate our health condition. There can be an increase in the risk of tooth decay when it comes to regular consumption of sugar. Too much of sugar has never done at good to any person in this world.

4. Consume less of salt

High amount of salt intake is associated with a very increased risk of development of high blood pressure which can put you at a much greater risk of developing heart disease and stroke. This intake is mostly from processed foods and not on salt that is added while cooking.

5. Water, never get thirsty

Save yourself from the thirst. Consume equal amounts of water at regular intervals in order to avoid thirst throughout the day. You need to aim for at least 8 glasses in a day. Water is an essential for all of us and there is no reason for us to avoid it.

6. Breakfast- the most important meal of the day

Skipping breakfast can do you a lot of harm in the long run. It can improve your appetite and keep you healthy. If you skip breakfast, the other healthy activities you follow the rest of the day will not be very useful. You will also not be any productive and efficient. It is one of the important things to remember.


Oxygen is the most important element for sustaining life on earth. It is said to constitute half of the mass of our planet. Apart from being vital for sustaining life, it is the 2nd largest consumed gas in the industry. Because of its oxidation properties, it is used in sustaining burning processes in the industry. Coming back to our point-oxygen being the vital element for sustaining life, it is transported to our lungs via respiration. After reaching the lungs, it gets dissolved into blood.

After dissolving into blood, it travels throughout the length and breadth of our bodies. How does oxygen travel to different parts of the body from lungs? It is an important question for understanding the circulation of the non-metallic element in every cell. Each cell inside our body needs oxygen to stay alive. It is needed in each cell of the body for burning of food in order to release energy, which is used for running their functions.

Now, you might just as well ask how oxygen reaches into every cell of the body. Being dissolved into blood, it travels via blood through what can be called a National Highway of blood circulation. It is said that around 2000 gallons of blood travels everyday through around 60,000 miles of blood vessels linking every cell and organ of the body.

However, taking oxygen into every cell is done in three steps. First, it is breathed from the air and is taken to the lungs. Then, it is dissolved in the blood for transportation. Lastly, it is transported to each cell in the body. There are fine capillaries that go into the walls of air sacs of lungs and it is these capillaries that carry blood into our bodies. Air sacs are also known as alveoli.

However, once oxygen reaches inside the body, it undergoes changes so that it could dissolve into a solution within blood's plasma, which is situated within the capillaries of the alveoli. In the air, oxygen circulates as gas molecules. When oxygen is dissolved into a solution of blood, 98% of the dissolved oxygen is used up by the blood cells traveling in the vicinity. And the remaining 2% continues to be used in the solution.

Transporting the dissolved oxygen to different parts of the body is done by red cells, which are excellent vehicles for transportation. Red cells also contain hemoglobin, which contains four molecules of "heme". What is more, heme comprises of an iron-containing pigment that can bind oxygen. However, the binding is not permanent and can be undone.


See how FORTEO helps reinforce bone in 2 ways. It is the only FDA-approved osteoporosis medicine that helps build new bone. FORTEO: Helps increase bone mass. Helps increase bone strength. Is similar to part of a protein your body produces.

It has been on the market for over 10 years to treat osteoporosis in people like you.

FORTEO is a prescription medicine given as a 20-microgram once-daily dose available in a 2.4-mL delivery device for subcutaneous injection over 28 days. Think of your commitment to FORTEO as a commitment to yourself.

Here is some Important Safety Information you should know about FORTEO: Possible bone cancer. During drug testing, the medicine in FORTEO caused some rats to develop a bone cancer called osteosarcoma. In people, osteosarcoma is a serious but rare cancer. Osteosarcoma has rarely been reported in people who took FORTEO. It is not known if people who have taken the drug have a higher chance of getting osteosarcoma.

Before you take it, you should tell your healthcare provider if you have Paget's disease of bone, are a child or young adult whose bones are still growing, or have had radiation therapy. See the difference FORTEO can make Postmenopausal patient with osteoporosis before they have taken the drug.

This small sample of bone was taken from the upper part of the pelvis of a postmenopausal patient with osteoporosis and viewed using microscopic imaging technology (CT). Same patient after 21 months on FORTEO After 21 months of treatment with FORTEO, another sample taken from the same patient shows new bone has been formed.

Bone biopsies were obtained from a subgroup of 51 women who participated in a clinical study of 1,637 postmenopausal women with osteoporosis (of whom 90% had a spine fracture). In the overall study, 541 women took a daily 20-mcg dose of FORTEO and 544 took a placebo for a median time of 19 months and a maximum of 24 months (all women took calcium and vitamin D daily). FORTEO BENEFITS & RISKS FORTEO is a prescription medication used in both men and postmenopausal women with osteoporosis who are at high risk for having broken bones, or fractures The drug is used in both men and women with osteoporosis due to the use of glucocorticoid medicines, such as prednisone, for several months, who are at high risk for having broken bones, or fractures. FORTEO can be used by people who have had a fracture related to osteoporosis, or who have several risk factors for fracture, or who cannot use other osteoporosis treatments.

During drug testing, the medicine in FORTEO caused some rats to develop a bone cancer called osteosarcoma. In people, osteosarcoma is a serious but rare cancer. Osteosarcoma has rarely been reported in people who took FORTEO. It is not known if people who take FORTEO have a higher chance of getting osteosarcoma.

Before you take FORTEO, you should tell your healthcare provider if you have Paget's disease of bone, are a child or young adult whose bones are still growing, or have had radiation therapy. Who should not take FORTEO? You should not take FORTEO for more than 2 years over your lifetime. Do not use FORTEO if you are allergic to any of the ingredients in FORTEO. Serious allergic reactions have been reported. What should I tell my healthcare provider before taking FORTEO? Before you take FORTEO, you should tell your healthcare provider if you have a bone disease other than osteoporosis, have cancer in your bones, have trouble injecting yourself and do not have someone who can help you, have or have had kidney stones, have or have had too much calcium in your blood, take medications that contain digoxin (Digoxin, Lanoxicaps, Lanoxin), or have any other medical conditions. You should also tell your healthcare provider before you take FORTEO, if you are pregnant or thinking about becoming pregnant. It is not known if FORTEO will harm your unborn baby. If you are breastfeeding or plan to breastfeed, it is not known if FORTEO passes into your breast milk. You and your healthcare provider should decide if you will take FORTEO or breastfeed. You should not do both. What are the possible side effects of FORTEO? FORTEO can cause serious side effects including a decrease in blood pressure when you change positions. Some people feel dizzy, get a fast heartbeat, or feel faint right after the first few doses. This usually happens within 4 hours of taking FORTEO and goes away within a few hours. For the first few doses, take your injections of FORTEO in a place where you can sit or lie down right away if you get these symptoms. If your symptoms get worse or do not go away, stop taking FORTEO and call your healthcare provider. FORTEO may also cause increased calcium in your blood.

Tell your healthcare provider if you have nausea, vomiting, constipation, low energy, or muscle weakness. These may be signs there is too much calcium in your blood. Common side effects of FORTEO include nausea, joint aches, pain, leg cramps, and injection site reactions including injection site pain, swelling and bruising. These are not all the possible side effects of FORTEO. You are encouraged to report negative side effects of Prescription drugs to the FDA. There is a voluntary patient registry for people who take FORTEO. The purpose of the registry is to collect information about the possible risk of osteosarcoma in people who take FORTEO. The FORTEO Delivery Device has enough medicine for 28 days. It is set to give a 20-microgram dose of medicine each day. Before you try to inject FORTEO yourself, a healthcare provider should teach you how to use the FORTEO Delivery Device to give your injection the right way. Inject FORTEO one time each day in your thigh or abdomen (lower stomach area). Do not inject all the medicine in the FORTEO Delivery Device at any one time. Do not transfer the medicine from the FORTEO Delivery Device to a syringe. This can result in taking the wrong dose of FORTEO. If you take more FORTEO than prescribed, call your healthcare provider.

If you take too much FORTEO, you may have nausea, vomiting, weakness, or dizziness. How should I store FORTEO? Keep your FORTEO Delivery Device in the refrigerator between 36°F to 46°F (2°C to 8°C). Do not freeze the FORTEO Delivery Device. Do not use FORTEO if it has been frozen. Do not use FORTEO after the expiration date printed on the delivery device and packaging. Throw away the FORTEO Delivery Device after 28 days even if it has medicine still in it.

With the only FDA-Approved osteoporosis medicine and for further assessment click on the link below and take look at some of our vitamins and supplements at [http://www.healthwealthandrealtionship.com/]


Have you noticed you're tired, but you shouldn't be? You had a good night's sleep, but you could take a nap right now. You have activities you would love to do but you would rather stay home and just vegetate.

Some people think it is normal for adults to be tired. I don't agree. Look at a child - he's never tired. What's the difference between a child and you? A chronic feeling of fatigue is a definite sign that something is amiss it is not 'just a sign of age'. The fact that you are tired means something. You need to put on your Sherlock Holmes hat and do some detective work to figure out what is causing your fatigue.

Does Your Body Run Out Of Gas?

Science tells us that the human body is designed to last 120 years. The headlines recently showed a French woman dying at 122 years of age. Many of my patients say they would not prefer to live that long, feeling the way they feel right now. They key to the aging process and please accept the fact that you are going to age is the quality, not the quantity of your life. If you are presently suffering from fatigue, the quality of your life is also suffering.

Interrupted Sleep

There are common causes for short-term tiredness. Perhaps your mattress is uncomfortable, or the temperature in your bedroom is too extreme, hot or cold, for you to sleep well. Noise, such as from a TV in another room in the house, may be distracting. These problems can easily be remedied. If your neighborhood is noisy at night, perhaps a comfortable set of earplugs would help you get the rest your body needs. Sometimes the constant drone from a fan helps. If you use caffeine, alcohol, or nicotine late in the day, or watch TV into the wee hours, try changing your habits for a while and see if your sleep improves. You may have to dig around a little bit to spot the cause. However, if after making changes you suspect that you may have an underlying health condition, a visit to your health care practitioner is the proper course of action.

Physical Illness

Quite often when you are sick your body will feel tired since it is using its energy reserves to help heal itself. This is normal, and getting extra rest in order to recover from any illness is essential. The more serious the illness the more time you will need to rest and recover.

Overweight or Underweight

The body of an overweight person is much more susceptible to tiredness, as it has to work a lot harder to accomplish regular, daily activities. The strain on the heart is tremendous, and in the United States, obesity is fast approaching cigarette smoking in its position as the number one preventable cause of death.

Conversely, an underweight person may simply not have enough muscle strength to perform everyday tasks without becoming tired. In addition, many underweight people have a reduced caloric intake, which is another way of saying they are not putting enough fuel into their body. They may not be eating enough or not eating good quality food. Consult a chart to discover your ideal weight range for your height and age, and have that general range as a target for yourself. Your ideal weight should include your ability to enjoy a full active life. You should have the energy to work and to play every day.

Lack of Regular Exercise

in today's computer/television/electronic world, we tend to do a lot less physical activity. This leads to muscle atrophy, a condition whereby the muscles in the body fall into disuse and become slack and fatty instead of firm and lean, as they should be. The body literally becomes 'out of shape' - with fat deposits bulging out in unwanted places, such as the hips, waist, thighs, and abdomen. Here is a good example of how we justify the aging process. Muscle tone changes as we age, not because we age but because we don't continue exercising. There's one of the differences between children and adults. Exercise. The less you exercise, the more out of shape you become, and the more tired you feel. Daily, patients come to me asking for the magical pill, the magical diet or program so that they can look like they did years before, and feel like they did years ago. I hate to say it because it sounds too simple, but the magic is in exercise. Diet or no, the body needs exercise. Exercise is one of those ignored anti-aging techniques. You can name your own exercise. The ideal exercise for you is the one that you will continue to do long after your resolve has worn thin. It should become a habit, a part of your life style.

The years has taken its' toll on us and we can't always exercise as we should staying in shape. We say to ourselves, I don't have time for working out or jogging or you had a hard day at the office and we just want to go home and chill out. Well I have something that will help, so click on my link below and check out the line supplements and vitamins which will defiantly help: [http://www.healthwealthandrealtionship.com/]


The recipe for getting fit is actually an easy one. Eat well, workout and take good care of your body. If you have spent the last several months or years leading a sedentary lifestyle, however, getting a new diet and exercise plan off the ground can be challenging. Following are a few, simple strategies that will help you get off to a proper start.

Don't throw yourself headlong into a workout routine that is far too advanced for your current level of fitness. Although it's important to continually challenge yourself in order to build up your strength and endurance, pushing yourself too hard can lead to extreme post-workout soreness. It can also increase your risk of injury.

Avoid high-impact activities until you have a good feel for how your body will stand up to them. This is especially important for people who are significantly overweight. These can be very jarring on the joints and bones, particularly if the joints and bones are already bearing excess weight. Start with low-impact and non-impact activities and then gradually move on to more high-energy exercises as your body feels ready.

Always talk to your physician about adding new workouts to your exercise plan before actually engaging in them. He or she can advise you on building a workout plan that is in line with your current fitness needs and your current level of health. Your doctor can also recommend specific exercise types for helping you meet your health and weight loss goals.

Start by working out just two to three days per week and then gradually build your way up to a more robust and active plan. Structured workouts should last between 20 minutes and 45 minutes. They should also include a warm-up and a cool-down segment for preventing physical injuries.

Enlist a few friends to take part in your workout routine with you. This is a great way to keep your motivation levels high and stay on track with your new fitness routine. Working out in the gym provides a social component so that you can make new friends who are like-minded and share similar fitness goals.

Take advantage of the many opportunities that you get to engage in light exercise throughout the day. If you work in an office, find a nice park or trail nearby and take a quick stroll each day during your lunch break. Consider walking to work rather than driving or start commuting on your bike. Remember, exercise does not always have to come as part of a structured class. Anything that you do to put your body in motion will have benefits for your health and your overall fitness levels.

Sign up for a low-impact class that simultaneously builds both strength and flexibility. Activities like yoga training will assist in protecting and rebuilding your bone density while lengthening and strengthening your muscles. Given that this training is considered non-impact, it is a great way to gain greater strength and endurance and to prime your body for the rigors of higher impact and more challenging forms of exercise.

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