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How Beachbody on Demand Compares to Daily Burn - The Fitness Focus

How Beachbody on Demand Compares to Daily Burn - The Fitness Focus | Health & Fitness | Scoop.it
Comparing the top two streaming workout sites Daily Burn and Beachbody On Demand was not easy. We covered workouts, nutrition, community support and more.
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Dear Mark: When Walking Is No Longer Enough; Fermented Foods and Depression

Dear Mark: When Walking Is No Longer Enough; Fermented Foods and Depression | Health & Fitness | Scoop.it
For today's edition of Dear Mark, I'm answering two questions. First up, what happens when a brisk walk isn't enough to attain the optimal fat-burning heart
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Homemade 21 Day Fix Salad Dressing vs Store Bought

Homemade 21 Day Fix Salad Dressing vs Store Bought | Health & Fitness | Scoop.it
Learn how to make this super simple 21 Day Fix salad dressing of olive oil and balsamic vinaigrette. We also cover how to select a store approved brand.
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Rescooped by Bethany Lyn from Physical and Mental Health - Exercise, Fitness and Activity
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Running Tips For Beginners (Including How To Get Started)

Running Tips For Beginners (Including How To Get Started) | Health & Fitness | Scoop.it
You'll be a bona fide Forrest Gump in no time.

Via Peter Mellow
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Why You're NEVER Too Busy to Exercise

Scratch "too busy" off your list of excuses to not work out today. Just a single minute of hard exercise may improve your fitness, suggests new Canadian research. 

In the study, participants trained on stationary bikes three times a week for 6 weeks. Their sessions involved three 20-second sprints--for a total of 1 minute of all-out effort--as part of an otherwise easy 10-minute workout.

At the end of the program, the participants saw a 12 percent spike in their cardiorespiratory fitness. They also significantly improved their muscles' ability to use oxygen to produce energy--which translates to an increase in fat-burning capacity, says study author Martin Gibala, Ph.D., professor of kinesiology at McMaster University.

"You can stimulate the same training adaptations that you would get from endurance training through extremely short interval sessions," Gibala says. 

How so? The quick sprints are so intense that they activate your fast-twitch muscle fibers, which are dormant during daily activity and moderate exercise, he says. That means you recruit more muscle in less time, so your workouts can be very brief.

(Even on your most jam-packed days, you can squeeze in The Unbelievable 4-Minute Cardio Workout.)

The short bursts of hard work also make your heart stronger and your blood vessels more elastic, so you can deliver more oxygen to your muscles, Gibala says. 

There's one big caveat in this study: The participants were sedentary and overweight. But other research indicates that the benefits would still hold true for fit guys. In 2013, Canadian scientists applied a similar exercise regimen to active men and found that the guys improved their cardiovascular and muscle health.

So does this mean you should slash all your workouts down to 10 minutes? Obviously not, says Gibala. 

For one thing, science hasn't yet proven that sprint interval training is as effective as more time-consuming, moderate exercise in the long run, he says. Most studies on this type of exercise follow participants for a few months at most. 

Plus, you obviously need resistance training to build strength and muscle.

But here's what you can take away: Incorporating short, very intense sprints into your workout can help take your fitness to the next level, Gibala says.

And more importantly: "If you don't have 45 minutes to spare, you don't have to blow off exercise," he says. "Even if you have as little as 10 minutes, you can get a very high-quality and effective workout. The tradeoff is you gotta go hard."

To crank up your metabolism and pack on muscle in no time, try the The 10-Minute Transformation.

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Tracking Your INSANITY MAX:30 Time Progress with Printables

Tracking Your INSANITY MAX:30 Time Progress with Printables | Health & Fitness | Scoop.it

Are you going to go as hard as you can for as long as you can? Then learn how to find and track your Insanity MAX:30 time with printables.

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10 Primal Superfoods to Help You Perform Ten Times Better - For Dummies

10 Primal Superfoods to Help You Perform Ten Times Better - For Dummies | Health & Fitness | Scoop.it
Primal superfoods will help get you from where you are now to where you want to be. They have deep nutrition that stand out from the pack of Paleo foods. Primal
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Rescooped by Bethany Lyn from itsyourbiz
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Take The 12 Days Of Fitness Challenge

Take The 12 Days Of Fitness Challenge | Health & Fitness | Scoop.it
We've found the ultimate holiday season workout, and we're kind of obsessed. Presenting, the 12 Days Of Fitness:

Via Skip Boykin
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PiYo Hybrid Workout Schedules and Calendar Downloads

PiYo Hybrid Workout Schedules and Calendar Downloads | Health & Fitness | Scoop.it
What do you do after 60 days of PiYo- follow a PiYo hybrid workout calendar. Here are six PiYo hybrid workout schedules combining PiYo with another program.
Bethany Lyn's insight:

Link to 6 PiYo hybrid workout schedules:.
PiYo & Body Beast
PiYo & 21 Day Fix
PiYo & Brazil Butt Lift
PiYo & T25
PiYo & P90X3

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Best Chest Workout Routine | Being Healthy Tips

Best Chest Workout Routine | Being Healthy Tips | Health & Fitness | Scoop.it
We’d all like that magic bullet in our weightlifting program, that best chest workout routine, that best bicep workout, that get ripped quick cure.
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Rescooped by Bethany Lyn from health
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Army Workout Schedule | Emmy Chijn

Army Workout Schedule via Army Workout Schedule Army workout schedule are considered elite forces trained in the U.S. Army workout programs. As the Navy Seals, U.S. Army Rangers must undergo strenuous physical tests and training plans in the qual... http://emmychijn.tumblr.com/post/58670563829/army-workout-schedule


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All Out Effort Personal Training And Coaching: What Is A Modern Trainer Supposed To Do?

All Out Effort Personal Training And Coaching: What Is A Modern Trainer Supposed To Do? | Health & Fitness | Scoop.it
The modern fitness professional is dealing with different issues from years past

There is this "old school" mentality in the industry.
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My Approach to Health Coaching

My Approach to Health Coaching | Health & Fitness | Scoop.it
I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Doe...
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Is All Yogurt Created Equal?

Is All Yogurt Created Equal? | Health & Fitness | Scoop.it
While yogurt is billed as a health food, some versions should be avoided. Find out which ones to eat and which to avoid.
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21 Day Fix While Pregnant? Be Safe for You & Baby - The Fitness Focus

21 Day Fix While Pregnant? Be Safe for You & Baby - The Fitness Focus | Health & Fitness | Scoop.it
Following the 21 Day fix workout and nutrition program while pregnant with baby is something you need to talk to your doctor first for safety.
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21 Day Fix Tools for Success with the Diet and Workouts

21 Day Fix Tools for Success with the Diet and Workouts | Health & Fitness | Scoop.it
Here I present you with the 21 Day Fix tools that I personally used to help simplify the nutrition and workouts for best results.
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Rescooped by Bethany Lyn from itsyourbiz - Travel - Enjoy Life!
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Fitness guru Shaun T just became fashion week's unexpected hero

Fitness guru Shaun T just became fashion week's unexpected hero | Health & Fitness | Scoop.it
Dig deeper, fashion week
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The Science of HIIT Cardio

The Science of HIIT Cardio | Health & Fitness | Scoop.it

What in the world do these crazy acronyms HIIT and LISS mean? HIIT stands for high intensity interval training, which consists of short sprint intervals coupled with low-moderate intensity work. An example of this would be a 10-30 second sprint followed by a 3-5 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it.


LISS stands for low intensity steady state cardio, which consists of purely low-moderate intensity work. An example of this would be walking on the treadmill or riding the bike and being able to hold a conversation.
Why testing the lactate threshold (LT) and anaerobic threshold (AT) is a good idea. The AT and LT are extremely powerful predictors of performance in aerobic exercise (cardio). (1) There are 2 ways that muscle can burn glucose (blood sugars) and that is through aerobic work (with air) and anaerobic work (without air).


HIIT produces better changes in exercise capacity as opposed to LISS cardio. High intensity training will hit the AT and LT, that’s what causes the body to make metabolic changes.


When you are doing LISS, you are considered below the AT and LT. A simple test is being able to hold a conversation while doing cardio.
When doing HIIT you are above the AT and LT and when you are above the AT and LT you push for greater improvement in metabolism which thus leads to better fat loss over time.


With lack of time being one of the biggest elements people always identify as “what’s wrong” with their health, HIIT cardio seems to be the most time efficient exercise strategy.


A study by Metcalfe et al. showed if you perform what Metcalfe and colleagues call the “minimal amount of exercise for improving metabolic health” a 3 time per week, 10 minute exercise regimen, with no more than two all-out sprints, everything you’ve got, you will make changes to your metabolic rate.


Moreover, Trapp et al. Showed 20 minutes of HIIT, performed three times per week for 15 weeks compared to the same frequency of 40 min of steady state intensity training was associated with significant reductions in fasting insulin, total body fat, subcutaneous leg fat, and abdominal fat.


Another study by Burgomaster et al. demonstrated that short interval training is a time efficient strategy to induce changes in whole body and skeletal muscle carbohydrate and fat metabolism during exercise that are comparable to changes induced by traditional endurance training.
In a 2008 study, the researchers showed that high-intensity intermittent exercise led to a significant decrease in central abdominal fat, whereas the steady state intensity and control group had non-significant decreases in central abdominal fat.


To support this, research from the University of Lethbridge showed that six weeks of HIIT three times per week reduced both body fat and waist circumference.


Furthermore a study conducted by Wilson et al. From the University of Tampa, shows when you add in LISS you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and it became their new set point to what they had to do just to maintain.


A study by Trapp et al. showed subjects in the high intensity interval group gained lean mass in their legs compared to the steady state intensity and control group.


Moreover, Burgomaster et al. stated that the very intense nature of sprint interval training might stimulate rapid skeletal muscle remodeling (possibly due to fiber recruitment), whereas adaptations to lower intensity accrue more slowly.


HIIT is quicker and more time efficient, proves to be more effective for fat loss, creates metabolic changes, and helps with muscle retention but not everybody can do HIIT. LISS is safer, but takes twice as long to accomplish similar things and it still has its place for fat loss in moderate amounts, from a pure calorie burning standpoint (meaning only to burn calories & not make changes to your metabolism). Then again, many people enjoy doing LISS cardio for cardiovascular and relaxation purposes and there’s nothing wrong with that.


Via The New Media Moguls
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The Pomegranate! All About this Nutritonal Powerhouse

The Pomegranate! All About this Nutritonal Powerhouse | Health & Fitness | Scoop.it
The health benefits of the pomegranate fruit can't be overlooked. To bad they are a pain to deseed. Not anymore, learn my simple six step method to deseed.
Bethany Lyn's insight:

I love how easy this method is to deseeding a pomegranate.

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Rescooped by Bethany Lyn from The Man With The Golden Tongs Goes All Out On Health
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#HealthyRecipe / Superfood Overnight Oats

#HealthyRecipe / Superfood Overnight Oats | Health & Fitness | Scoop.it

INGREDIENTS:

½ banana, mashed
40 gr (or ½ cup) rolled oats
200 ml (or 1 cup) almond milk, unsweetened
2 tbsp ground flaxseeds
¼ cup strawberries, chopped
¼ cup blueberries
3 tbsp dried goji berries
2 tbsp raw dark cocoa nibs

1 c diced green onion

 

DIRECTIONS: http://www.paleolland.com/2013/superfood-overnight-oats/


Via The New Media Moguls
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Ekaterina's curator insight, November 24, 2013 10:22 PM

Well well if it looks too good to be true it is.... Calling this recipe sugar free is a like calling iPhone cheap.

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All the Workouts You Need For Your Holiday Party Dress

All the Workouts You Need For Your Holiday Party Dress | Health & Fitness | Scoop.it
It's almost that time of year — when everything seems to sparkle a little bit more, including your wardrobe. Outshine even the most sequined party dress with these workouts that will help you dazzle this holiday season.
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About National Rural Health Day

About National Rural Health Day | Health & Fitness | Scoop.it

The above link has information about National Rural Health Day from the National Organization of State Offices of Rural Health.


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Lisa Piscatelli's curator insight, November 9, 2013 11:42 AM

Join Healthy Steps and YWCA Rhode Island at Rhode Island's local celebration. On Thursday, November 21 from 8:30-11:30am at North Scituate Community House, HealthSourceRI and the Center for Emergency Preparedness and Response will hold presentations. For more information on this free event, call 401-222-1488. It is hosted by the Rhode Island Department of Health with support from the Rhode Island Rural Health Network and New England Rural Health Roudtable.

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My Brazil Butt Lift and Focus T25 Hybrid Schedule | The Fitness Focus

My Brazil Butt Lift and Focus T25 Hybrid Schedule | The Fitness Focus | Health & Fitness | Scoop.it

This hybrid workout schedule combines the best of two programs - Brazil Butt Lift and Focus T25. It was put together to in a unique way that targets sculpting the butt with the Brazil Butt Lift program and the thighs with the T25 workouts.

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P90X Classic Workout Schedule

Great post from Bob called P90X Classic Workout Schedule!


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App To Have for iPhone: South Beach Diet ® - Everyday Health, Inc. → Now in the Top 300 Fitness Apps for iPhone!

App To Have for iPhone: South Beach Diet ® - Everyday Health, Inc. → Now in the Top 300 Fitness Apps for iPhone! | Health & Fitness | Scoop.it
South Beach Diet ® - Everyday Health, Inc. → Now in the Top 300 Fitness Apps for iPhone! http://t.co/OsO3ErPsUg
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