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...
How a food diary can help you achieve your dream body

How a food diary can help you achieve your dream body

When looking to lose weight or change our body type, changes in our diet are just as important as exercise. To achieve our goals, we need to look at our current habits and alter them in a productive manner. In order to work out what needs to be adjusted, a food diary can be a useful tool.   For starters, using a diary opens our eyes to just how much we eat on a daily basis. Many of us tend not to think about all the small snacks we have between our vital meals and do not realise how much they can add up to in terms of sugar, salt and calories each day. When you begin to keep track, you will focus on what you are eating and when. This way you will start to consume more wholesome meals and will think about the type of things you snack on. You can also spot the particular foods that contain higher calories and learn how to make substitutions or reduce the amount you intake.   Keeping a diary also makes you a lot more organised with your meals. To keep the diary accurate you are more likely to take measurements of your food to moderate your intake accurately. Overall, this will improve your portion control and you will start to eat the right amount of the right things. When you start to realise what foods are good and what foods are bad for you, you may also notice that you can plan healthier meals in advance.   If you include the likes of time, location and feelings in your...
Keep yourself warm with a visit to The Stable

Keep yourself warm with a visit to The Stable

Over the last few days, we have been subjected to both ‘The Beast from the East’ and Storm Emma. This unwelcomed duo has caused chaos all across the UK, bringing freezing temperatures, snow and strong winds. If you just can’t seem to get warm, we’d love to welcome you to The Stable where the temperatures are toasty! If you really want to break a sweat you can choose from our beautifully hot steam room or sauna. Both facilities provide benefits for problems the cold may have caused. The sauna is perfect for relieving unwanted aches and pains and the steam room can open up your sinuses if the weather is having an effect on your health. While cold weather is prevalent, our immune systems are severely at risk. We would definitely recommend a visit to the sauna as a way to raise your core body temperature. Doing this keeps the immune system strong and in good condition so you can fight off any unwanted illnesses. For a little less intensity, you can come and relax in our pleasantly warm spa pool. The heat combined with the motion of the water is a great way to increase your body’s temperature. At the same time, it relaxes and repairs any sore muscles you may have worked recently. The pool provides plenty of room for a number of people so you can get to know our other guests who have come to escape the cold. If you want to join us for the perfect winter warming session, we’re very easy to find! We are just a short walk from Covent Garden and...
Looking to bulk up? Consider your protein intake.

Looking to bulk up? Consider your protein intake.

When attempting to build-up your muscles, your body needs to make more of the filaments and proteins, actin and myosin. To produce these, the amino acids in our muscles must join together. We have two types of amino acids – essential and non-essential. Essential amino acids cannot be made by our bodies alone. We have to get these in their original form through protein-rich food. However, our bodies can make non-essential amino acids from others that exist within our body. How should protein be consumed to make a difference? For athletes and anyone who is looking to build muscle, around 1.2-1.7g of protein per kg of their body mass should be consumed each day. Eating the protein-rich foods such as meat, fish and eggs helps the digestive system break these down into those essential amino acids. Our bodies are then able to use these for a range of functions, one of which is the build-up of muscle! If bulking is your goal, the best time to consume your protein is straight after a workout. To achieve your ideal results, try to take in equal amounts of protein and carbohydrates simultaneously. Carbs increase your insulin levels, which aids the muscles in taking in amino acids that are needed for your bulking process. Try spreading your protein intake out to optimise your amino acid levels in the blood. Doing this will also promote muscle repair and growth for a better recovery. It is important that you do not exceed 2g of protein per kg of body mass per day if you are trying to gain muscle. If you do, it could...
Explore the physical and mental benefits of a post-workout massage

Explore the physical and mental benefits of a post-workout massage

You know it’s been a particularly good workout if you already know you’re going to wake up feeling sore in the morning. We believe that nothing is better for your post-workout body than a blissfully relaxing massage.   Your willingness to exercise regularly is already one sign of loving your body, but you shouldn’t stop there.   To speed up the recovery process after an intense workout, massages can be the perfect way to loosen the muscles you have worked. You will find it easier to get back into your routine as there will be much less strain from your previous exercises.   It is not uncommon to overwork your muscles during intense and strenuous exercise. A good massage can work out knots you may have formed that are causing discomfort. Not only this, but it will assist in flushing out nasty toxins. It helps to get the blood flowing around your body again, leaving you feeling like a huge weight has been lifted!  It is a great way to relieve pressure if you are feeling particularly tense.   As well as the physical benefits of massages, they are also an effective way of improving your mental well-being! When combining the relaxing feeling of the massage and the endorphins released from working out, you will seriously notice the benefits. It will be particularly noticeable if you were feeling low or stressed beforehand.   The more you exercise, the more you should consider getting massages to keep your body in the best condition possible.   At The Stable, we have luxury massage rooms available to help you unwind after all...
Live life to the full with regular sauna visits

Live life to the full with regular sauna visits

Studies from a group of researchers at the University of Eastern Finland have revealed a range of physical benefits linked to regularly visiting a sauna.   According to the research, people who frequently attend sauna sessions had lower rates of hypertension, cardiac death and dementia in comparison those who rarely visit or never have.   More recently however, they have also found that each visit can directly affect blood pressure, heart rate and overall vascular health. The study proved that spending at least 30 minutes in the sauna reduced both systolic and diastolic pressure and it managed to stay low for another 30 minutes after the session.   As well as this, evidence showed that spending time in the sauna increased heart rates to an average of 120 beats per minute from the normal resting rate of 60-100 beats per minute. This is roughly what we would be achieved from moderate exercise.   Though this is impressive, it does not mean that the sauna is a great alternative to exercise. At The Stable, we recommend using the sauna post-workout or as a way to relax between workout sessions. This way, you can enjoy the benefits of both...