HIIT Workout #1
- At January 21, 2023
- By Holly Gish
- In Exercise of the Week, Videos
0
Are you ready for a HIIT? Follow along to reap the benefits of interval training. Try for 5 minutes, or push yourself for all 20 minutes!
⏱ BENEFITS OF INTERVAL TRAINING #1⏱:
Burn more calories!
Did you know that HIIT (High Intensity Interval Training) will burn more calories during and after a workout than a continuous aerobic format? The bursts of increased intensity increase your caloric expenditure. You’ll even continue burning calories for up to two hours after exercise due to the effect of EPOC (exercise post-oxygen consumption), a measurably increased rate of oxygen intake following strenuous activity!
Exercise Fights COVID, New Study Reveals
Did you know that even small amounts of exercise can help you fight against a COVID infection? Check out The Washington Post article that outlines this amazing study:
“Men and women who worked out at least 30 minutes most days were about four times more likely to survive covid-19 than inactive people, according to an eye-opening study of exercise and coronavirus outcomes among almost 200,000 adults in Southern California.
The study found that exercise, in almost any amount, reduced people’s risks for a severe coronavirus infection. Even people who worked out for as little as 11 minutes a week — yes, a week — experienced lower risks of hospitalization or death from covid than those who moved about less.”
https://www.washingtonpost.com/wellness/2022/12/21/covid-exercise-hospitalization-mortality/
✓ SMART Goals- Timely & Trackable
- At January 09, 2023
- By Holly Gish
- In Uncategorized
- 0
New Year’s Resolutions are well and good, but if you don’t set a time period within which you’d like to accomplish them, did they even exist? Try these tips to finish what you set out to do in 2023!:
• Setting a time limit or date by when you want to achieve the goal will hold you accountable.
• By what date will you finish the goal?
• What can I today? What about next week? Next month?
Pick a time amount and a date, as well as a way to track your improvement over time. Perhaps write your efforts down in a journal or track them on an app so you can see how far you’ve come and feel proud of what you’ve accomplished. Tracking your progress means you can see it, feel it, and want to keep going to the finish!
Example: Instead of “I want to run more”, break it down into specific, measurable, achievable time periods.
Try: I will run three days a week (specific), for 30 minutes (measurable & attainable) so that I am able to run the St. Pat’s 5k (relevant) on March 18th, 2023 (timely). All that’s left is to log the days and bask in your running achievement glory!
✅ SMART Goals- Relevant & Realistic
Why do you want to accomplish this goal?
Does it fit in with your long-term plan?
“Losing 10 pounds a week” sounds great, but an impossible goal will leave you discouraged and set you up for failure. Instead, think about why you’d like to lose weight:
Fit into those skinny jeans and feel great
Move better and have more energy during the day
Keep up with the kids/grandkids
Run a faster 5k
Whatever the reason, find the why, foster your motivation, and then focus on how to get there:
Cook 5 meals a week (specific) with at least 3 vegetables (measurable & achievable) that are delicious and still nutritious and that I’ll enjoy making ad eating(relevant).
