How effective is HIIT?

How effective is HIIT?

High-intensity interval training is quite self-explanatory. It is a type of workout that consists of various intervals with various intensities. Doing the most intense exercises with sufficient rests in between means you will get the maximum benefits!   Participating in HIIT workouts are a great way to use your body’s natural energy in the most effective way. Alternating between intense exercise and rest periods means your body learns how to use the energy that comes from your own energy system. The rest periods are also great for removing any toxic waste residing in your muscles. As well as this, rest periods can really help with your breathing technique, so that the exercise is much easier to handle.   The more you practice in HIIT, the more you will improve your overall endurance for any type of exercise. This is because high-intensity training can adapt to the cellular structure of your muscles. Because of this, you will eventually be able to take part in exercise for longer. This means that it will offer long-term benefits for your fitness.   HIIT has also been proven to be great for heart health. For many people, it is extremely hard to push yourself to the point where the heart is pounding and you’re losing breath in one exercise. As HIIT involves small breaks and is done in intervals, it is much easier to push yourself to those limits because a rest is always guaranteed. This technique helps to work your heart to its optimum capacity and keep the blood flowing through the body adequately.   You will also find that you will not...
Look after your mental health with regular exercise

Look after your mental health with regular exercise

It is extremely important to remember that your mental wellbeing is just as significant as your physical wellbeing. Luckily, regular exercise has the ability to benefit both of these things. Working out has proven to be a great way to reduce physical and mental stress that your body may be experiencing. During exercise, the concentration of norepinephrine increases and this moderates the brain’s response to stress. Physical activity can actually make you happy! Exercising causes a release of endorphins which is why you often feel great when you finish your routine. There have been studies that have shown that exercise relieves symptoms related to clinical depression. Heading to the gym is actually recommended to those who suffer with depression and anxiety. If the gym isn’t your thing, it is worthwhile developing a few 30-minute workouts throughout the week to get your endorphins flowing. If you do have anxiety, a 20-minute jog can calm you better than a bubble bath. As well as this, it has also been found that taking part in high-intensity interval training can reduce anxiety sensitivity. For many drug and alcohol addicts, it is actually the feeling of pleasure from what they take that they become addicted to. The feeling of pleasure comes from the release of the chemical dopamine. Exercising fairly regularly in short sessions can be a great distraction and stops them from prioritising the harmful substances. Alcoholics also regularly struggle with falling and staying asleep. Along with the initial effects, over time exercise can help to reboot your body’s natural body clock so a more regular pattern can be formed. Long-term mental wellbeing...
How can you benefit from using a steam room?

How can you benefit from using a steam room?

If you love the heat and love to relax, a steam session will be your ideal activity. To make things even better, steam rooms provide a host of overall health and post-workout benefits. Spending time in a steam room can work wonders for your cardiovascular system. The moist heat in the room has the power to dilate the small blood vessels and capillaries in your body. This means that blood can course through your body and transport oxygen much more easily. An improved blood flow means improves circulation! When you start using steam rooms more often, you may also begin to notice a difference in your skin. The level of heat in the steam causes your body to start sweating and as you sweat, your pores open up. Opening up your pores allows for the outer layer of skin on your face to be cleansed by the moist air. Steam rooms also create a warm condensation on your skin and this helps to wash away any dirt or dead skin that is lying on your face. In the past, it has been shown to assist in treating acne. Not only this, but steam rooms also have the unique power to remove the toxins from under your skin. If you are affected by stress, spending time in the steam can help you to unwind. As well as the relaxing atmosphere, the hot steam encourages the body to release endorphins. These ‘feel good hormones’ are a natural way of relieving stress. Relaxing in the steam room also decreases your levels of the stress hormone cortisol. Lowering these levels will not only...
6 healthy breakfast choices to start your day right

6 healthy breakfast choices to start your day right

It has always been said that breakfast is the most important meal of the day, but are you doing it right? As much as we all love a tasty fry up or a good old bacon sandwich, they do not provide us with the nutritious start to the day that we all need. Here are 6 great healthy breakfast options… Eggs Eggs are an extremely versatile food. They can be cooked in a variety of ways and can be mixed with plenty of other foods. Eating eggs first thing in the morning has proven to increase the feeling of fullness for more of your day. This allows you to eat less and to consume fewer calories during your next meal. As well as this, eggs are a great source of choline, an important macronutrient. This is a key nutrient for the health of the brain and the liver. You can also use eggs as a source of protein! If you eat 3 large eggs, you can consume around 20g of protein. It is best to choose options that are not cooked in oil. Boiled or poached eggs would be the healthiest choice, but you could cook scrambled eggs or omelettes if you use a healthier cooking liquid. Oatmeal In oatmeal, you will find a unique fibre called beta-glucan. Not only does this fibre help to reduce cholesterol, it also makes you stay fuller for longer. Oatmeal is highly rich in antioxidants and this stops its fatty acids from being foul. These antioxidants are also great for heart health and helping to decrease your blood pressure. For higher protein levels...
Why aren’t your muscles growing anymore?

Why aren’t your muscles growing anymore?

You may have made many changes in your diet, exercise and lifestyle. From these changes, you might have started to see results. Your muscles have improved significantly and you feel much healthier! But why has it suddenly come to a halt?   Are you getting enough sleep? If you are not sleeping well, your body will produce a lot more cortisol, which is a stress hormone. The production of cortisol will fight against the human growth hormone and make your body unable to store glycogen. All these factors will play a part in hindering your muscle growth.   Being overly tired will also mean that you will not train to 100% of your ability, so you will not get the results you desire.   Are you training too hard or too long? When you take part in intense training, it actually breaks down your muscles. You will need to ensure each muscle group gets the correct recovery time to grow stronger. To make sure of this, you are best to train each group only 1-2 times per week.   High-intensity exercise is the best way to improve your muscles, but you should only work to your limit at an hour a time. Around 45 minutes into a high-intensity workout, your body will begin to produce cortisol, which can destroy the muscle cells.   Are you eating enough protein? The amino acids in protein are what helps to build and repair your muscle tissues. You cannot successfully build your muscles without it.   Remember to consumer 1.2-1.7 grams of protein per kilogram of your body weight every day for maximum...