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A Beginner’s Guide to HIIT Training

If you didn’t already know, HIIT stands for High Intensity Interval Training. The simplest way to explain HIIT is that it’s an organized cardiovascular training method. It’s comprised of high intensity exercise intervals of short durations mixed with low intensity intervals for recovery. It requires high effort (on an intensity scale of 1-10, at least a 7) of sprints lasting from thirty seconds to two minutes, followed with a different low intensity exercise lasting 1-2 minutes. The low intensity part of the workout is designed to be a break in order for your body to recover from the sprints and prepare itself to begin sprinting again.

What are the benefits of HIIT?

Why would someone choose HIIT over a standard, lengthier cardio session? The difference between the two is the amount of calories burned after the workout is complete. After finishing a long distance jog, your body stops burning calories as soon as you stop jogging. After HIIT training, you’re body continues to burn calories even after you’re done sprinting. That means you can spend less time on your cardio workout and still burn at least the same amount of calories, if not more. More benefits include:
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Best Black Friday Deals for Fitness Gear

We’re only a few days out from the biggest shopping day of the year. That’s right, Black Friday is just two days away. Have you made your shopping list?

You probably never thought about the calories you burn during your Black Friday extravaganzas, but you should because it can actually be a beneficial workout to help burn off your Thanksgiving indulgences. A 140-pound person can burn up to 226 calories just by standing for three hours, and some of those door-buster lines will no doubt last that long. That same person can burn up to about 982 calories when shopping for five hours (this includes the average estimated standing time as well). Needless to say, going out on Black Friday could be a way to help burn off the estimated 3,000 calories we consume on Thanksgiving Day.

To reduce your chances of holiday weight gain even further, we combed through the Black Friday ads and found impressive deals on fitness gear, kitchen appliances, and more that will help you stay on track with you health and fitness goals.

Aspire Yoga Products: 25% off at Sports Authority. We’re giving away a yoga prize pack valued at $240!

Wieder 3-Piece Kettlebell Kit
: Found at Sears for only $29, which saves you $20.

BodyFit Medicine Balls: BodyFit will be 50% off at Sports Authority

Sodastream Geness Soda Maker
: With the purchase of this item at Target you will receive a $20 gift card. The flavors, which are sold individually, are also on sale for buy two flavors get one free.
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Fat Burning Workouts for Non-Distance Runners

One of the best ways to lose fat is with some type of cardiovascular activity. The goal is to increase your heart rate in order to throw your body into fat burning mode. But the question is, which type of cardiovascular exercise is right for you?

It’s pretty common for the average American to only think of running as far and as long as they can when the word ‘cardio’ is mentioned. We tend to think that’s the only way to make an impact on the goals we’re trying to achieve.

The truth is, there are many different types of cardio that are either forgotten about or just plain ignored that can actually be extremely beneficial for our health. Try incorporating some of these workouts into your regular routine and note if you see any differences. Changing things up now and again is a great way to get out of plateau stage.

Walking on Incline
While on a treadmill, try adding at least a 5 percent incline. The benefits of walking upwards are tenfold over walking on a flat surface. For starters, it burns almost twice as many calories – walking flat for 30 minutes will burn around 145 calories; but if you raise the incline by only 5 percent, you can burn close to 243 calories.


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Trauma on a Treadmill: Real Life Treadmill Accidents

Treadmills are great. On a day when you want to jog but look out your window and there’s three feet of snow outside, treadmills are nice to have. Or when it is so hot and muggy that you start dripping sweat as soon as you step outside in your running shoes, they are a nice alternative. But beware – these helpful machines can sometimes lead to nasty bruises or just a bruised ego when mishaps happen. This week’s FitCrypt describes those awful moments that have happened to us all, when things get out of hand on the treadmill

Sometimes we get distracted watching TV, changing our music, or zoning out and thinking of something else. But that small strip of rubber is moving quickly and it demands our attention.

Patricia Vee knows the feeling: “I don’t know if I was too busy looking at the TV, or everyone’s reflection in the mirror. (Thinking…why am I so red in the face? How does that man run at 8.0 on the treadmill? That woman is going over her 30 minute treadmill rule.) Suddenly, my left foot slipped, don’t know how but it did. It was like a slow motion movie as I saw myself in the mirror, slipping. The treadmill grabbed me and seemed to vomit me like yesterday’s lunch off the back of the treadmill. Klu pump!”
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New Cardio Machine Features Soft Platform for a ‘Beach Running’ Feel

Image via The Independent

Running on the beach is one of my favorite things to do. Unfortunately, I live in the Midwest, so my chances to run on a beach are limited to vacations and work trips to the coast. But a new piece of fitness equipment on the market is hoping to bring that beach-running feel to people in all areas, even those in land-locked parts of the country. Recently launched at the IDEA World Fitness Convention in L.A., the Sproing cardio machine uses bungee resistance and a soft platform to create a running experience that is low-impact.

Unlike a treadmill that has a moving platform, the Sproing has no moving pieces. Instead, you wear a chest strap that it attached to a tethered bungee with resistance and run forward, pulling away from the tethered platform as far as you can. Below your feet is a stationary soft platform. Users have two types of surface options to run on. One is filled with air for an easier workout, and one is filled with special high-density foam for a more intense workout that feels like running on the beach. Although there’s no treadmill belt, the Sproing can measure your movement and steps. With custom built-in sensors, it measures your footsteps and tells you how far you’ve run.


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