Everything You Need to Know About High Intensity Interval Training

Fitness Research Papers
What is the most effect way to increase your physical fitness and improve your health? In the 1970's jogging became a popular form of fitness. The
1980's brought us Jane Fonda, Jazzersize, and other forms of dance aerobics; while Billy Blanks had us punching and kicking our way to health with
Tae–Bo in the 1990's. The new millennium gave birth to Insanity, P90X, Zumba, and the whole Beach Body franchise. The Army still clings to the idea
that running, push–ups and sit–ups are the only way to measure physical fitness; while Cross–Fit fanatics prefer to lift hard and heavy. There is so
many ways to train, so many fads to wade through in the search for a technique that works. The conflicting research and opinions when it comes to
physical training and overall health is confusing at best. Mostly, the overwhelming amount of information, techniques, programs, workouts,
self–proclaimed YouTube experts, and google search results leave the average American not knowing where to start or what kind of training would
move them towards their goals. One of the most ardently debated fitness topics is which form of cardiovascular training is most effective for weight
loss; steady state cardio or high intensity interval training. As a Drill Sergeant, there is always limited time to physically train; an issue most soldiers
have, particularly those in combat zones. Limited by time and equipment, but driven by the constant need to remain in top physical condition, soldiers
are always searching
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The Competitors Of The Fitness Industry
INTRODUCTION The area of Shred415 that I research was the competitors of the fitness industry. From big gyms with basketball courts, pools, and
juice bars such as Lifetime Fitness to videos you can watch and work out to at home like P90X, there are thousands of different places to turn to
improve your fitness and health. However, Shred415 takes a new approach at fitness with small classes of about 30 people that work out in intervals
of either 5, 10, or 15 minutes. During these intervals, people alternate between cardio work on the treadmill and weight training. Shred415 is already
taking a different approach at fitness, but will enough people make the transition to their new approach is a question that they need to ask themselves.
Many... Show more content on Helpwriting.net ...
However, with this new business plan, Shred415 can make more people become "shredders" by making their gyms big enough to withstand more
people and by introducing a pre–recorded training video for the customers to watch while working out. The new business plan is to be able to get
more customers in to workout and be able to get in without scheduling a month in advance. Also, it will address the problem of having a shortage
of trained instructors for their gyms. Question We came to our idea by asking ourselves, what are the biggest problems with Shred415 right now
and how can we take this already unique fitness club to the next level. Shred415 already has a lot of strengths. It is an innovative new way of
working out and the people love it, as I stated above. Ultimately, our idea came from the side of your customers because they are what drive your
company. We asked ourselves, how can Shred415 expand enough where they can keep their waitlist to a minimum and become more available for
customers? And how can they address their shortage of trained instructors? Situation Currently Shred415 is doing a great job at drawing customers in
and keeping them loyal. However, the problems for Shred415 right now are their availability and the ability to get enough trained instructors on their
staff. As of right now, the maximum amount of people

Obese And Overweight Women Essay
The Benefits of High Intensity Interval Training on Obese and Overweight Women Jamela Rabino San Francisco State University The Benefits of High
Intensity Interval Training on Obese and Overweight Women Obesity is a prevalent and life–threatening health condition among our nation as a
majority of individuals become3 more sedentary, exercise programs such as high intensity interval training (HIIT) have been developed. HIIT has
become a widely known form of training that consists of alternating rest and work periods. During the work period, the individual uses about 80 to
95% of their maximum heart rate, whereas the rest period is about 40 to 50% of the person's maximal heart rate (American College of Sports
Medicine, 2014). According to the American College of Sports Medicine (ACSM), HIIT has become popular because an exercise program can be
easily developed and tailored towards individuals of any fitness level and there are many benefits. Previous studies have shown evidence and benefits
for men, but there is not much data available for women (Smith–Ryan, Trexler, Wingfield, & Blue, 2016). The purpose of this paper is to explore the
benefits of HIIT among overweight to obese women. Article Summaries Kong, Sun, Liu, and Shi (2016) analyzed the body's response to high intensity
interval training (HIIT) and moderate intensity continuous training (MICT) within a group of women who were classified as overweight or obese.
Eighteen sedentary females between 18–30

Finding The Magic Cure On Shredding Body Fat
Losing body fat is one of the most common goal out there that everyone has! For most, too much body fat will always hold us back. But does it
have to be? Sure you could try some crazy diet that makes you eat like a rabbit and you can not even enjoy what you are eating. You have to enjoy
what you are doing in order to stick with it. Over the years of finding the magical cure on shredding body fat, I have realized that it is not as hard
as you think it is. We just make it extremely hard! Summer is coming upon us and now is the time to try out some simple tips for shredding body
fat. 5 Tips on Shredding Body Fat If you hate running around in circles, make it fun!! This has always been a trend for me. I used to hate doing
cardio, running for long periods of time have never been amusing for me. I would run for a month and then not run for 6 months. What makes
cardio not fun for people is they either are impatient about getting in shape or they just go too hard too fast. Starting out slow and building up more
and more every week or so really helped me enjoy doing cardio. Mixing up your cardio routine is also a must when trying to build muscle and shred
fat. People tend to think that more is better such as you need to run miles upon miles every day. When you are incorporating HIIT (High Intensity
Interval Training) is designed to help keep your metabolism burning fat for you hours after working out. A great way you can do HIIT is performing
8–10 x :20/:10 Tabata runs.

Lit Review on High Intensity Interval Training Essay
High intensity interval training (HIIT) is a new popular method of exercising that optimizes your workout by completing a series of short, high
intensity exercise (90% of your maximum heart rate =220–age)., followed by longer, lower–intensity exercise (55 to 70 % of your maximum heart
rate=220–age). High intensity interval training is said to be significantly more beneficial than other forms of cardiovascular workouts because it
challenges the body differently and is more extreme then a moderate cardiovascular workout (Omidi, 2010). Moderate cardiovascular workouts do
increase cardiovascular fitness and muscular fitness, but if there is a faster way to achieve your goals, then that method should be utilized. HIIT can
increase the effects ... Show more content on Helpwriting.net ...
(Bayati, 2011)
Another study that shows the effects of improved cardiovascular fitness with HIIT, looked at the benefits to individuals with coronary artery
disease (Gremeaux et al, 2011). The study showed the effects of different training methods on coronary artery disease patients after an acute
coronary syndrome. The study took 27 individuals with coronary artery disease and separated them into three groups of 9; one with moderate
intensity continuous exercise (MICE) at 70% of max HR, one at MICE at maximal 6 minute walk test HR, and one using HIIT. The methods used
were comparing VO2 peak, six minute walk test, and 200 meter fast walk test every two weeks for six weeks. Though this was a pilot study with a
very small amount of individual; the study did find that peak VO2 improved in all groups and was higher in the HIIT group on average by 2
ml.min kg. This study was very basic and short and future research needs to look at the longer effects of HIIT on individuals with coronary artery
disease. HIIT is beneficial to all for cardiovascular purposes, and it also is a significant benefit to muscular strength. (Gremeaux, 2011) A study done
by Gurd et al, 2010 looked at the effects of a six week HIIT workout on the SIRT1 levels in human skeletal muscle. SIRT1 is the silent mating–type
information regulator 2 homolog1; which signifies increases in gene expression of mitochondrial (mitochondrial biogenesis) and fatty

Brief History Of Field Hockey
Introduction: A Brief History
Field hockey's origins can be traced back 4000 years to ancient Egypt, Greece and Persia, although the game, as we have all come to know it, was
developed in Britain in the late 19th century (Longstreth, 2014) . It is said to be the oldest team sport in history (Girasole, 2010) . Field Hockey's
original name was the "ball and stick" game. Hockey was initially played with a cube, instead of the ball we use today. Hockey was initially
considered to be too dangerous for women, but it became socially accepted when women were allowed to play sports such as lawn tennis and
croquette (Girasole, 2010). The first Women's field hockey team was formed in 1887 in England. Hockey made its debut in the Olympics in 1908 and
thus the International Hockey Federation was assembled (Girasole, 2010). Today, field hockey is the second largest team sport in the world, played in
over 100 countries (McBryde, 2013).
Identification of Problem
In a sport with so much ... Show more content on Helpwriting.net ...
These different responses can be a result of genetics, body size and shape, chronic conditions, past experience, injuries, gender and so forth. For
example, the training program for a women's hockey team will be different to the training program for a men's hockey team. This would be due to
factors such as men having higher testosterone levels, allowing them to build muscle mass faster, and men having lower flexibility, the men would
thus have to do more flexibility exercises in order to abstain from injury. Another example would be that the links would have a different training
program to the goalkeeper. The links would have a greater emphasis on fitness and speed, while the goalkeeper would have more of an emphasis on
flexibility and skill, although fitness would also be a large aspect. It is imperative that a goalkeeper knows how to save a goal and is able to do so
without injuring

Effects Of Cardiac Rehabilitation On The United States Essay
Coronary artery disease is the leading cause of mortality in the United States (Hall & Lorenc, 2010). Evidence has shown that cardiac rehabilitation
(CR) is beneficial for the secondary prevention of cardiovascular disease (McLeod, Brooks, Taylor, Currie, & Dewhurst, 2004; Zullo, Dolansky, &
Jackson, 2010). Cardiac rehabilitation is a versatile program that encroaches upon many disciplines in order to create an optimal medical therapy that
seeks to educate patients through counseling to make behavioral changes that will improve their health status. The goal of CR is to reduce the risk of
repeat cardiac events, improve cardiovascular health, and reduce all–cause mortality with the use of evidence–based guidelines (Lawler, Filion, &
Eisenberg, 2011; Lobelo, Stoutenberg, & Hutber, 2014).Exercise therapy is a key factor to programming. Effective training protocol that elicits a high
rate of compliance will produce positive outcomes. Although moderate intensity continuous training has been the main training regimen recommended
in cardiac rehabilitation guidelines, Ito, Mizoguchi, and Saeki (2016) found high–intensity interval training reported to be more effective in the clinical
and experimental setting from the standpoint of peak oxygen uptake and central and peripheral adaptations in their review. This study is essential to
the field of exercise science, particularly cardiac rehabilitation (CR), because it adds to the ever–evolving paradigm of program design

High Intensity Interval Training
There is a current obesity epidemic in the United States. More and more Americans, both men and women, are turning to exercise as a means of
weight loss. Participating in an exercise program can help facilitate weight loss by increasing caloric and fat expenditure. Many people begin an
exercise regime with hopes of gaining muscle and losing fat at the same time; however, often times it is more complicated than that. Different modes
of exercise have various effects on the body. For example, hormonal responses vary with type of exercise training and gender. Men tend to have more
testosterone, which contributes to higher levels of fat free mass, compared to women. Resting metabolic rate is also lower in women. These factors
result in women having lower energy expenditure during activity than men, and often have a harder time losing weight and body fat. So what modes
of exercise are best to promote fat loss and preserve lean body mass? It was once believed that regular steady state low intensity exercise such as
walking and jogging at a moderate intensity was most effective to induce fat loss. Unfortunately, these types of protocols have failed to produce
significant weight reduction. More recently, many studies have examined the effects of high intensity interval training on weight loss and body fat
reduction. High intensity interval training is a highly controversial exercise method that is argued to promote a lean body. This type of training
involves intermittent

Essay On Triple Jump
From creating a performance profiling sheet for the triple jump I have found out what my two key qualities that are strengths and three key qualities
that are areas for improvement in the triple jump.
Performance profile
My two strengths are my rhythm and avoid wasting my energy; it is important that everyone has a good rhythm when performing the triple jump this is
because as the triple jump consists of 3 phases you will need a good rhythm so you are most likely not to mess it up meaning your score will not be
cancelled. And as you have a good rhythm going you will gain momentum and power, increasing your jump resulting in a higher score. The reason
why... How I could maintain this strength is by practicing only the 3 phases on a regular basis. From the performance profiling sheet my discrepancy
value for rhythm was 9.
My second strength was using my energy efficiently and effectively. This is important key quality to have in triple jump because the triple jump
consists of many stages and ... Show more content on Helpwriting.net ...
Power is one of the most important key qualities to have when performing the jump phase in triple jump; this is because power is required for an
effective long jump take–off, resulting in you jumping further giving you a high score, which other competitors may struggle to beat. To improve my
power in the triple jump I will perform exercises such as squat leaps, this is because it will develop power in my lower body meaning that my
vertical jump will be higher allowing me to get a higher score in the triple jump. I will perform this exercise with 5 reps and 10 sets. I will also
perform interval sprinting which involves high intensity short distance sprinting for 10–15 seconds which will improve my power, this is because it
will increase power in my leg resulting in also increasing my vertical jump. I will also do these 3 times a week with 30 seconds rest i will rinse and
repeat this 5

Effective Weight Loss : What You Avoid?
Effective Weight Loss– What To Avoid
By Nico Valla | Submitted On October 27, 2012
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this article on Pinterest
Expert Author Nico Valla
Mistake number 1: Isolation exercises such as bicep curls and the adductor machine (you know the one, where you have to push your legs together
whilst seated)
For effective weight loss and to get the physique you really want it 's no good trying to 'spot target ' certain areas of your body such as your ... Show
more content on Helpwriting.net ...
Compound v Isolation Exercises
Compound and Isolation and Functional Exercises. Since you are training for a balanced and healthy body, and you want to tone up, lose weight and
get fit, it is necessary to incorporate functional exercises into your training regime. The term 'functional exercises ' is a greatly misused description of
exercise, and many personal trainers rave about their functional exercise sessions when in fact every exercise serves a function.
Whether that function is to burn calories, sports performance, or to improve your ability to lift a dumbbell whilst balancing on a wobble board is a
question you should ask yourself. When I describe an exercise as functional what I mean in the case of training for weight loss and muscle gain is that it
is effective in just that – burning calories and creating enough stress to elicit a growth response and fitness, fat–loss, and toning.
This brings me on to the use of compound and isolated resistance exercises as a means of bringing on improved fitness and body composition. A
compound exercise describes a movement about 2 or more joints such as a squat, lunge or press up. An isolation exercise 'isolates ' muscle fibers,
involving motion about only one joint.
Compound exercises rely on (and stimulate) excellent neuromuscular coordination between an abundance of muscles around the body all playing

different roles from the prime movers to the stabilizing effect of fixators and synergists. Great for both

Effective Training Program Essay
Exercise is done by majority of people in order to improve one's health and fitness. Everyone is able to improve their own health and fitness by
exercising in order to achieve proficient physical abilities. Not only can an individual perform and commit to particular activities for personal health,
but also purposes such as sport performance, body size, strength and conditioning, etc; all of which can be achieved from specific exercises performed
consistently with the appropriate nutrition and rest in place. Athletes typically do exercise in order to become proficient at their own fitness and
specified skills of their sport. Thus if all individuals perform exercise, we can refer even those that do not compete at sports as being athletes in
respective of their fitness and becoming proficient at it; the difference being individuals training for only their personal well–being. The most important
aspect upon the outputted training performed is ... Show more content on Helpwriting.net ...
Thus, a training program must be utilized to help adapt the body to perform specific tasks at a certain level. An effective training program is essential
in order to maximize results over time, and programs can be adjusted to the goals of the individual. There are 4 major programs that can be viewed:
periodization, interval training, fartlek training, and calisthenics; widely used systems of exercise training. This report will examine the structure of
each program, and their major benefits and drawbacks.
The first training program is called periodization. This program divides the training process into specific phases or mesocycles, over a certain amount
of time, focusing the manipulation of training variables such as loads, sets, and repetitions, in order to maximize training adaptations. Selye's General
Adaptation Syndrome was the classic understanding of periodization, stating that systems will adapt to any stressors experienced in attempt to meet the

Fat Persuasive Speech
H.I.I.T the Weights and Diet!
Every time you look at an ad commonly you'll see someone who is thin and beautiful. Being lean does not necessarily signify that they are healthy.
This shouldn't have to be explained, but when people starve themselves to be "beautiful" those people are slowly dying. In opposition to these people
there are people who are also at an unhealthy weight, but are several sizes bigger than they ought to be. These people's bodies are also shutting down
due to their health. Being underweight and being overweight are unhealthy. These conditions threaten people's lives every day if these people don't
change their lifestyle. This change doesn't have to immense or extremely hard. There is a way to look and feel your best without depriving yourself
and a way to be full while eating healthy while allowing some exciting food every now and again. There are multiple ways to achieve fit, healthy, and ...
Show more content on Helpwriting.net ...
H.I.I.T stands for High Intensity Interval Training and is used for running and weightlifting. This is a high stress exercise and requires that lower
intensity exercises are done between each session. When doing H.I.I.T the participant will sprint or lift rapidly for a certain period of time, for instance
a minute, then said participant would take a minute of rest. Doing about 20–30 reps of H.I.I.T would burn more calories than just sprinting. Len
Kravitz, a coordinator Program Coordinator of Exercise Science and A Researcher at University of New Mexico, stated in his article, "A 150 lbs
woman can burn about 350 on low intensity running and can burn up to 380 calories in higher intensity running with in the same 40 minutes, also with
H.I.I.T you burn even after you are done running." Using H.I.I.T get's your heart pumping to about 80–90 percent of max capacity and and promotes
muscle growth while shredding through fat and calories. This will enhance heart muscle stregth and increase your body's resilience while you

Insider Secrets : Superior Mental And Physical Conditioning
5 Insider Secrets to Superior Mental and Physical Conditioning By Robert Choat | Submitted On December 06, 2011 Recommend Article Article
Comments Print Article Share this article on Facebook 1 Share this article on Twitter 1 Share this article on Google+ Share this article on Linkedin
Share this article on StumbleUpon 1 Share this article on Delicious 1 Share this article on Digg 1 Share this article on Reddit Share this article on
Pinterest Expert Author Robert Choat Complete mind and body conditioning go hand–in–hand in being able to sustain the drive to having success in
any arena. The late Coach John Wooden would often stress the importance of both areas. This was also part of his guidelines within his Pyramid of
Success. His practices were much harder than any game they encountered. It 's also the reason we was able to win so many games and win 10
National Championships during his reign as coach of the UCLA Basketball team. As we look into every endeavor of superior performance,
conditioning played a vital role. The Special Forces Units are among the best conditioned in their branch of the military. And that 's both mental and
physical conditioning. The best athletes, especially in combat sports, are extremely well–conditioned. For years, the former Eastern Bloc nations made
it their mission to discover how to increase the mental and physical capabilities of their athletes. This was kept a secret to the rest of the world and
even within their own borders,

Interval Training Research Paper
When it comes to a desirable and attractive physique, it simply cannot be denied that a toned and powerful back is extremely appealing and easy on
the eye, and when you are able to really bring out your V–taper as it is known, it can create the illusion of having a smaller waist, which we all will
want to achieve, surely? The problem is that many people find themselves storing unsightly body fat around their backs, which can make them
looking bigger than they actually are, and can certainly not do any good for a person's self confidence either. If you're looking to lose your back fat,
sadly there is no quick fix as it takes a great deal of time and effort before you begin to see any real improvements or developments. The thing to
remember... Show more content on Helpwriting.net ...
When this happens, try your hand at interval training instead. With interval training such as HIIT (High Intensity Interval Training) you will alternate
between bursts of intense exercise, and slow and steady exercise. Put simply, imagine walking for 60 seconds, sprinting for 30 seconds, walking for
60 seconds, and sprinting for 30 seconds again and again for around 20 – 30 minutes. Interval training is especially beneficial because it is over much
quicker, and you can naturally burn more calories thanks to the "afterburn effect" where you increase your metabolism and can burn more calories for
several hours after training, even in a rested state. Train your back – Ok, by training your back and performing back exercises, this won't help you to
lose your back fat, per se, but what it will do is help you to build muscle, which can replace the fat as you lose it. With back exercises, you are
strengthening and toning the muscles in your back, which, when combined with fat burning activities, will really help to get shredded and lean
physique to be proud

High Intensity Interval Training (HIIT)
"Time is Money." Actually, time is time and you use it to make money, but that's not very catchy. The point is, you want to save time, and we have a
way to get an effective workout in less time. And that's plenty catchy.
Whether you're short on time or simply just tired of your current workout, HIIT (High–Intensity Interval Training) is an effective way to get in an
intense workout in a short amount of time.
What is HIIT?
HIIT is a form of cardiovascular exercise that uses short bursts of intense workouts followed by short, less intense workouts (active recovery). This
cycle repeats itself until you've reached your desired time limit.
With HIIT, you will work up a sweat fast, as this workout requires you to give 100% during each session.... Show more content on Helpwriting.net ...
It's an effective way to exercise and you can easily add it to cardio routines such as running on the treadmill, using the stair climbing machine and even
weight lifting.
Where can you perform a HIIT routine?
HIIT is an exercise routine that has no limitations on space. If you love the outdoors, take your training outside. If you are new to HIIT, try a few
classes at your local gym until you get the hang of it.
The use of weights and machines aren't required, as HIIT exercises generally don't require equipment, only your body weight.
What type of HIIT programs are out there?
HIIT programs can range from boot–camp style workouts to DVDs and printable workouts, but the workout possibilities are endless since you can turn
any routine into a HIIT exercise.

If you are looking a HIIT program you can do in the comfort of your home, try Turbo Fire by Beachbody. It's an intense 90–day workout program that
will help you achieve all your weight loss and workout goals.
Whether you're looking for an exercise program that you can do in the privacy of your home or one that allows to venture outdoors, HIIT is versatile.
To talk more about this, or anything else, please contact us.

Disadvantages Of Rowing Machines
A rowing machine offers you a great chance to get a full–body workout. It does so by providing a low–impact exercise without having to damage your
joints. The trainee enjoys all the benefits of cardio workouts in one room. Thus, there is no high risk of getting injuries as with other kinds of fitness
machines. However, it is important to first understand the various types of these machines prior buying. By doing so, you are sure of getting the best
machine that will suit your needs. Such types include the following.
1.Piston resistance machine
This rowing machine contains arms that are mounted with hydraulic cylinders. It has features that make it more beneficial for use. In need to know
some of these features and how beneficial they are? ... Show more content on Helpwriting.net ...
This is very crucial especially to the beginners in order to have a comfortable training session. It is also very vital for warming up at a lower stroke rate
prior vigorous session.
4.High intensity rowing machine
This is yet another great workout machine that you may use. Is it not clear to you what makes it very important? Well, it is none other but its features
that are associated with the following benefits. To start with, this machine is as fast and hard as you can for a pre–determined period. This stimulates
the racing conditions needed. However, this one is not good for beginners. On the other hand, it is very beneficial for both intermediate as well as
advanced rowers. It is favored by the elite competition rowers for building stamina both physical and mental.
5.Water resistance rowing machine
The water resistance machine keeps on increasing its resistance as the pace of the trainee keeps on increasing. Its resistance changes as the trainee
removes or add water in the resistance tank. This gives the user more control over the workout. It operates silently since it uses water to operate. It
is the best choice for those looking for a machine that they can keep in one place for long periods of time. it is also good for those who want a real
feeling of rowing on

Health & Fitness
BOUTIQUE GYMS (FITNESS STUDIO'S)
A NEW TREND TO HEALTH AND FITNESS ....
What use to be an environment with one simple concept to improve fitness and health has evolved to a fitness vibe. For starters, nutrition is the key to
reaching and maintaining your individual weight loss and fitness goals. What once required a proper diet has now evolved into "nourishing "your body
in order for it to function properly and to its upmost potential.
In doing so, millions of Americans are making their way to the versa climber. A machine reincarnated from the 80's for the heart pounding climbing
classes. Speaking of what's old is new again there's the treadmill for running and to jumpstart the heart even more is a mini trampoline. ... Show more
content on Helpwriting.net ...
If you are incorporating any of the aforementioned exercise regiments into your daily routine and are interested in tech toys. You will probably have
purchased the latest tech gadget which uses the science of Telemetry (data tracking). These trendy gadgets will track your daily activity, heart rate
monitors which sync up with your personalized apps.
Online workouts, web based fitness, short workouts (1 hour or less) and fitness for kids just to name a few are other alternatives to the traditional
gym workout. However, statistics show of 54 million, online streaming and sweating has increased up to 60% and apps 87% faster. That's to say,
boutique fitness is the fastest growing and hardest workout there is in recent years. What once was dominated by big–box gyms, the boutique trend is
rapidly gaining class by itself. Personalized fitness is the way to go. According to a 2014 Health Club Consumer Report personalized fitness studios, or
"boutique gyms" had profits of Twenty One billion dollars and captured twenty–one percent of the market.
Fitness routines and exercises in these boutique gyms personalize fitness programs targeted towards the individuals. Workouts include the
aforementioned exercise trends but can also include workouts with medicine balls, pilates and trampoline bouncing. With

High Intensity Interval Training Research Paper
HIIT
High Intensity Interval Training (HIIT) is an amazing workout for burning fat. But some people don't give it a chance because the name is a bit
misleading. This type of training isn't a high intensity workout all the time. It is actually a mix of low intensity, moderate intensity, and high intensity
exercises.
It works so well because the body never knows what it should expect, so this helps a person to avoid hitting plateaus. Usually, a person who does the
same workout routine for the same intensity will get to the point where it no longer becomes effective for them. Losing weight will get harder too. So
by mixing things up all the time, this doesn't happen.
HIIT workouts can be tailored to a person's individual needs too. For example, ... Show more content on Helpwriting.net ...
It also reverses poor posture and helps burn calories. And since it is so effective, this form of exercise has quickly gained popularity with many female
celebrities, such as Kelly Ripa and Lady Gaga.
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Bodywork
Bodywork focuses on the deeper connection between the mind and body that so many are unaware of. It is based on the belief that the main cause of
injuries and pain lies in the emotional resistance and beliefs that a person has. So by changing these beliefs, someone can heal their body. Massage and
energy therapy are also included in bodywork because it is thought to help heal a person's "aura."
Massage also promotes relaxation and relief from stress that may be contributing to pain and illness, and it increases blood flow throughout the body.
Blood carries important nutrition and oxygen, so if an area that is injured doesn't have good circulation, there is a good chance that it won't heal as

Crossfit Annotated Bibliography
Bibliography for Crossfit Research
Source: "What Is CrossFit?" What Is CrossFit. Web. 15 Mar. 2016. . This link talks about what crossfit is all about, an activity that incorporates
gymnastics, weightlifting, and high intensity work in different forms. Greg Glassman founded this now widely popular form of exercise when he was a
young gymnast. Crossfit's official definition is "constantly varied functional movements preformed at relatively high intensities." In my research, I
will use this to talk about how crossfit was discovered and what the goal of crossfit is overall. I will also use this to talk about the history and
development of crossfit.
Source: Blake, Jack. "The Power of the CrossFit Community | BOXROX." BOXROX. 20 Jan. 2014. Web. 15 Mar. 2016. .... Show more content on
Helpwriting.net ...
Crossfit is a unique environment were competitors congratulate each other and provide motivation to other to keep pushing through the workout. In my
research, I will use this to talk about the environment crossfit gyms provide to athletes. I plan on also using this to provide what it is like from the
prospective of an athlete that notices the impact the community makes on the activity.
Source: "Fitness." Exercise: 7 Benefits of Regular Physical Activity. 5 Feb. 2014. Web. 15 Mar. 2016. . In this article, Mayo Clinic gives short
examples of how exercise in general can be beneficial to a person. It talks not only about physical benefits, but mental benefit. It also addresses that
exercise helps improve sleep patterns and boosts energy. In my research, I plan to use this article, and similar articles, to really show that exercise in
general improves lives in more ways than just physically. I also hope to find articles that talk more about crossfit.
Source: "Origins of CrossFit." Origins of CrossFit. 9 Oct. 2012. Web. 15 Mar. 2016.

Lower Ab Research Paper
"Why can't I see my lower abs?" Maybe have asked yourself this question. You might have the latest ab gadget, whether it's an "Ab Lounge," "Easy Ab
2000," or "Get Abs While You Sleep!" Or maybe you skipped the gimmick route and instead are doing hundreds of crunches and situps every day.
Regardless, despite your dogged and determined efforts, your lower abs are still covered by a layer of flab. What is missing? Is there some secret
abdominal exercise contraption or exotic abdominal routine that will give you ripped lower abs and make your midsection look like Brad Pitt's in
Fight Club? You Already Have Six–Pack Abs Well, let's just start with this simple fact: you already have ripped lower abs. They just happen to be
covered up by a... Show more content on Helpwriting.net ...
One example would simply be to run fast for one minute, then walk for a minute, and repeat for a total of 10–15 minutes. HIIT helps to release fat into
the bloodstream, as we discussed above. Doing 20 or more minutes of moderate intensity cardio exercise immediately after your HIIT session will
help to burn the fat that has been released. Here is a sample schedule that I have found helpful: (Always make sure to warm up properly before each
session, and consult your physician before beginning any new exercise routine) 2–3 days per week – HIIT (sprinting for 1 minute, slower pace for 1
minute, for a total of 10–12 minutes) followed by 20 minutes of moderate intensity cardio 2 days per week – Cardio (moderate intensity) for 20–30
minutes 3 days per week – Resistance training –15 minutes of pullups, pushups, and squats, taking 60 seconds rest between sets Try to vary your
workout methods for HIIT and Cardio. Don't just run or just ride a stationary bike. Mix it up to prevent overuse injuries. Likewise, for resistance
training, work on variations of pulling, pushing, and lower body motions as well. Now, you might be asking yourself, "But what about ab exercises?"
Don't worry, here is the next

Accelerometer Accuracy : Assessing Energy Expenditure
Accelerometer Accuracy in Assessing Energy Expenditure Introduction/Background: The use of accelerometers and pedometers are highly associated
with increases in the amount of physical activity that is performed by an individual. Setting a step goal ranging from 2,000–10,000 steps, depending on
the individual, seems to be a motivational factor for increasing the amount of daily physical activity (Bravata, Smith–Spangler, Sundararm, Gienger et.
al., 2007). Those individuals who work in a white collar job setting may be unaware of the lack of physical activity being performed daily due to their
job environment. Accelerometers and pedometers help gage the amount of physical activity that is being performed, whether it is walking through...
Show more content on Helpwriting.net ...
It is important to determine whether or not these accelerometers are measuring exactly what they are claiming to measure in a correct manner. It is
also important for consumers and for professional personnel to be knowledgeable about the activity monitors they are purchasing. These
accelerometers will be tested against a portable metabolic analyzer (COSMED) that will be worn for the duration of the body weight resistance
training. By utilizing the portable metabolic analyzer in this study, we will be able to analyze the validity of the accelerometers based on actual
exercises and various movements instead of just counting steps while walking, compared to the energy expenditure calculations of the portable
metabolic analyzer. Accelerometers and pedometers can measure steps and energy expenditure easily based upon movement from one spot to another.
For agility drills such as shuffling, pivoting, and anything involving quick steps, accelerometers seemed to underestimate the energy expenditure. This
is likely due to various, complex movements that are being performed while completing the agility exercises. Small, quick steps may not be registering
with the accelerometers and therefore underestimating the energy expenditure. There is typically less major arm movement involved in exercises
involving quick steps, which then effects the accuracy of the accelerometers worn on the wrist and arm (Stackpool, 2013). When subjects wore a
portable metabolic

HIIT Training Research Paper
PE 160
4/24/2018
HIIT Training Topic Paper
Aynslie Skye Glendenning
High–intensity interval training has been gaining more recognition as a way to boost weight loss and improve muscular, among other benefits. But
what exactly is it? What is the science behind why it's so effective? And what are the risks associated? (Kravitz, Ph.D., L. (2014). ACSM Information on
High–Intensity Interval Training.)
According to the American College of Sports Medicine, High–Intensity Interval Training (HIIT) is an exercise done with periods of high intensity,
these periods are done repeatedly, with small recovery breaks. These types of workouts can be done in as little as 20 minutes, up to an hour. The
high–intensity intervals can be done for 5 seconds, ... Show more content on Helpwriting.net ...
In this time period, the body uses more energy than normal because it is trying to "restore" everything back to the level it was, before exercise.
Because EPOC is more significant after HIIT workouts, it allows the body to burn more calories. (Kravitz, Ph.D., L. (2014). ACSM Information on
High–Intensity Interval Training.)
Recently, a study done by Hakan Westerblad explored why HIIT training is effective in terms of building muscular endurance. He and his team
analyzed muscle samples from participants engaging in High–Intensity Interval Training. The participants "...alternated between pedaling a stationary
bike for 30 seconds at top intensity and resting for three minutes six times." (Park, A. (2015, November 03). Interval Training: Scientists Explain Why
It Works.) After analyzing the muscle biopsies, Hakan and his team concluded that because of the HITT exercise, changes in the muscle occurred at a
cellular level. He says, "When stressed by the extreme exercise, certain chemical channels in the muscle cells that regulate calcium changes in the cells
broke down. What we found was a breakdown of these channels that was totally unexpected." (Park, A. 2015, November 03. Interval Training:
Scientists Explain Why It

Circuit Conditioning Is A Workout Scheme
Tabata circuit conditioning is a workout scheme which was founded by Doctor Izumi Tabata from the National Institute of Sports and Fitness in
Tokyo, in 1996 (Tabata et al., 1996). The first stages of the Tabata circuit began in the midst of coaching the Japanese speed skating team as he
conducted a study using an interval based training model (Tabata et al., 1996). The main objective of the research conducted in 1996 was to identify
whether it was possible to improve the performance of his elite levelled skating team by using a certain protocol. As a result, Doctor Izumi was able to
create a time efficient workout which "builds muscle, burns fat and increases VO2 max'' (Tabata et al., 1996). The workout is a combination of eight
short repeated exercises which last a total of four minutes. The eight intervals are broken down into twenty seconds of intense exercise, followed by a
ten second rest (Tabata et al., 1996). With academic evidence, this literature review will analyse Tabata circuit and establish how it has progressed from
use for aerobic training to then into a workout.
According to the American council on exercise (2016), "An effective cardiovascular and muscular–conditioning program can be accomplished in a
short period of time, but only if the level of intensity is extremely high". Dr Tabata uses this technique in his infamous Tabata workout scheme.
Furthermore, tabata implemented this as he created his training experiments. The first experiment was to pedal on an

Benefits Of Functional Aerobic Exercise
CrossFit is a program created to provide a full body workout to prepare the body for everyday activities and the unexpected. CrossFit is constantly
varied functional movements performed at a high intensity. Millions of people across the globe participate in this high intensity fitness regimen every
day. CrossFit exercises consists of performing many simple movements that make up one complex movement. These movements are based on
movements that we perform in our everyday lives. The base of all of the complex movements is the core, so it is important to have good core
stability. To achieve a successful workout and improve one's physical well–being, one must train under the ten major fitness domains: cardiovascular
and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Crossfit is a very intense fitness
program that results in many benefits from functional exercising, and nutrition. There are many benefits of functional exercising. Functional exercises
are exercises that train parts of the body to make everyday activities easier. In a study conducted in 2014 by the CDC 69% of American adults are
overweight and about 35% of those adults are obese (Miller III). It is recommended that adults get 150 minutes of physical activity every week to
maintain a healthy lifestyle. When surveyed, most adults say that the reason they lack physical activity is because they do not have time. This is the
first benefit of functional

Health Effects Of High Intensity Interval Training On Type...
HEALTH EFFECTS OF HIGH–INTENSITY INTERVAL TRAINING ON TYPE 2 DIABETES
Many people suffer from type 2 diabetes, a type of metabolic disease (Curry et al., 2015; Hawley & Gibala, 2012). The prevalence of this disease has
been increasing; one reason for this increase could be increased consumption of food as well as decreased prevalence of physical activity (Hawley &
Gibala, 2012). Patients with type 2 diabetes are not able to metabolise glucose properly (Curry et al., 2015). Type 2 diabetes can cause patients to be
very thirsty, excessively weary, and to experience a broad variety of other symptoms (Tovi & Engfeldt, 1998). It is often treated withinsulin in order to
help the body metabolise glucose (Tovi & Engfeldt, 1998). However, taking insulin can result in weight gain (Tovi & Engfeldt, 1998). Fat of the
abdomen can be an indicator of the likelihood of developing cardiovascular disease in an individual with type 2 diabetes, which is heavily
correlated with type 2 diabetes (Siren, Eriksson, & Vanhanen, 2012). In terms of lifestyle choices, type 2 diabetes patients are often told to focus on
diet, but are also encouraged to increase frequency of physical activity (Alvarez et al., 2016; Hawley & Gibala, 2012). Physical activity has been
shown to decrease the amount of deaths resulting from diabetes related causes (Church et al., 2004). Increased physical activity has been shown to help
glucose metabolism in patients with type 2 diabetes (Curry et al., 2015). People who suffer

Descriptive Essay On Fitness
Chillin' with Dillon As I knocked on the heavy, black door to our local fitness center, I stood and waited as a woman put down her dumb bells and
made her way over to the door to let me in. The moment I entered the gym I immediately noticed the smell of rubber mats and disinfectant spray. I
sat quietly in the single black chair placed by the door, watching a few people silently do their workouts, as I waited for Jess Dillon to be done with her
last client of the day so we could talk. Soon, a small, petite woman, who seemed no taller than 5' 3" walked out of the back room wearing black
workout pants along with a light pink tank top. She had her short, dark hair up in a ponytail and met my gaze with a soft smile. I immediately
recognized her as Jess and followed her out of the gym. We walked through a brown door placed on the far west side of the fitness center which led
to the lobby area outside of her private lessons studio. It was clean and had a calming aroma. There was a single wooden table with four matching
chairs placed around it. Jess sat down very comfortably on the far side of a table, talking with ease from the very beginning. Jess is an outstanding
woman in our small community due to her hard–worth ethic, belief in others, and confidence to overcome any obstacle she faces. Jess wasted no time
as she began to explain everything she was active in throughout our community. The small town she has grown to love provided her with the
opportunity to be the President of

Fitness For Tennis Research Paper
INTRODUCTION
This paper will be analysing and critiquing a training program designed specifically for pre–season fitness for tennis. Tennis is a sport that requires
May different fitness components but the four main abilities needed to be a successful tennis player include agility, flexibility, speed andmuscle power.
These four components are extremely important in tennis, agility is obviously important for a tennis player as they need to be able to move and change
directions around the court quickly and efficiently, flexibility enables the player to slide and reach for the ball without straining or injuring muscles,
speed is important to the tennis player as they will undoubtedly need to quickly chase down wide balls hit by the opponent, ... Show more content on
Helpwriting.net ...
The programme also utilises the principle of progressive overload, this can be seen in the plan after week 3 the sets all increase as do most of the
repetitions and the frequency increases adding one extra day in addition to the previously stated overload and progression techniques which will
ensure that the player continues to develop and enhance their athletic ability. Finally the program does a great job of keeping the frequency of
training consistent and as stated in the last sentence. The programme also has specific days that cater to developing each section of the body which
allows for the previously worked section to recover, while also preventing any injury to the muscle group by not over exerting one muscle group. To
conclude this programme is good for developing the important fitness components needed for tennis, the only problem I can see with the programme
are created by the restrictions of this

Endurance Training For High Intensity Interval Training
This study was conducted by Ana Carolina Corte de Araujo, Hamilton Roschel, Andreia Rossi Picanco, Danilo Marcelo Leite Do Prado, Sandra Mara
Ferrira Villares, Ana Lucia de Sa Pinto, and final Bruno Gualano in the country of Brazil. According to the authors the purpose of their study was to
compare two types of exercise between a program known as ET which also known as endurance training as well as another exercise program
formerly known as HIT which stands for High Intensity Interval Training. They used these two different programs on obese children between the ages
of 8 and 12. For this study outpatients were recruited from the obesity clinics located at the University of Sao Paulo, Brazil). There were a total of 100
patients taken ... Show more content on Helpwriting.net ...
Once the participants were picked out for the study they had to go through several protocols before starting. The participants had their pubertal
development stage determined, body mass was measured, body compositing was measured by a bioelectrical impedance, blood samples were
collected and lastly they had to take part in cardiorespiratory test. Food intake was also determined by having three separate pre and post dietary
recalls. These were put into place to help the participants to stay on track and to learn about appropriate portion sizes when eating. After these
pre–measurements were taken the study began. The group of 39 participants were split into two groups. One group would take part in the
endurance training while the other groups would take part in the high interval training. Each group would take part in this training exercise twice a
week for a total of 12 weeks. During the training a total of 9 participants dropped out of the study which allowed the researchers to break the groups
into two even groups of 15 and 15. For the endurance training the participants exercise for a total of 30 minutes at 80 percent of their heart rate max.
This workout was modified every three weeks when an additional 10 minutes was added to increase the exercise duration. For those participating in
the HIT training they would repeat 60 second intervals at 100 percent effort with 3 min active recovery period in between. The modification added to
the HIT

Low Volume-High Intensity Exercise Analysis
1.Wadley, Alex J., et al. "Low volume
–high intensity interval exercise elicits antioxidant and anti–inflammatory effects in humans." Journal of sports
sciences 34.1 (2016): 1–9. In this study, researchers used untrained male subjects to compare the effect low volume–high intensity exercise interval
(LV–HIIE) and steady state exercise has on anti–inflammatory (IL–6 & IL–10) and antioxidant levels in the blood during and afterwards. Cytokines
are proteins, connected to the level of oxidative stress present at that time. Steady state exercise, along with the magnitude of intensity, causes an
increase in the production of pro– and anti–inflammatory cytokines. A small sample (10) of untrained male subjects completed 3 different exercise
bouts.... Show more content on Helpwriting.net ...
Researchers tested IL–6 levels in both male and female subjects, by gathering sweat, capillary and venous blood samples of the participants. Males
were instructed to cycle for a total of 75 minutes at a workload of 60% of VO2peak W, breaking at the 45–minute mark to collect venous and capillary
samples. Females cycled for 60 minutes of a workload 60% of their VO2peak. Sweat and venous samples were collected at 20 minutes and the
conclusion of exercise. The experimenters were hoping that since HIIT has the ability to produce elevated amounts of IL–6 circulating in the blood, it
would be detectable in all 3 measurements. However, concentration of IL–6 were undetectable in the sweat samples collected. Venous and capillary
blood samples did show significant increases in their concentrations. A higher level was noted before the start of exercise, but was linked to the
under–vasodilated venous vessels. IL–6 continued to increase in both samples following the cycling exercise conducted by males. The study did not
specifically if there were any gender differences or if that played a role, if at

High Intensity Interval Training ( H.i ) Essay
Acute: sharp or severe in effect; intense
Conjugated: joined together, esp. in a pair or pairs; coupled
There are tons of articles trumpeting the benefits of high intensity interval training (H.I.I.T.), making claims of accelerated fat loss and increased heart
function when compared to steady–state cardio. There are tons more articles espousing the benefits of high intensity weight training for these same
goals as well as increased bone density. Literally, there are tons. I 've printed them out and weighed them all.
Luckily for you, I also read all of those articles I found and I 've come to the conclusion that they 're onto something. H.I.I.T. is much better for most
individuals ' overall health and fitness than long endurance–type cardio sessions. Weight training builds bones, just like milk was supposed to. Both
forms of exercise affect the hormonal system positively, eliciting a post–exercise response that uses a substantial amount of energy from optimal
sources throughout the day. This is the basis of A.C.T., or Acute Conjugated Training.
Benefits of High Intensity Exercise
Before I tell you about A.C.T., let 's get a brief review of the benefits of both high intensity resistance and interval training. Below is a
non–comprehensive list of clinical evaluations that show the many benefits of high–intensity exercise:
Heart Health Overview
Many studies showed improvements in a number of indicators of a healthy cardiovascular system with high intensity exercise

High Intensity Midterm Training
A relatively new and popular workout regimen called HIIT or high intensity interval training appears to be the solution that the United States military
needs. High intensity interval training, also called high intensity intermittent exercise, is a form of interval training that has short periods of very
intense activity then a very short period of a low intensity activity. An example of this would be a 200m sprint then a 30 second rest time. You would
repeat this around 8 times, higher depending on the persons current fitness level. The beautiful thing of HIIT is that it can be molded to whatever
workout the individual prefers. The main goal behind HIIT is to spike your heartrate to around 90% of your maximum beats per minute then allow for

High Intensity Interval Training
If weight loss is at the top of your list for your fitness goals, then cardiovascular training should be part of your workouts regularly. Cardio is essential
to burn unwanted fat stores to enable you to see your awesome defined muscles.
The best fat burning cardio method is high–intensity interval training (HIIT). An HIIT session is tough, it's not easy, but the results and benefits are
more than worth it. You can literally burn fat with less time doing HIIT cardio, that means you will have more time to accomplish your "to do list" for
the day by incorporation interval training into your fitness program.
There are two methods of HIIT, short intervals lasting from 20 – 30 seconds and long intervals lasting 45 – 60 seconds. Intervals are ... Show more
content on Helpwriting.net ...
The entire exercise time period should last about 22 to 45 minutes, which includes warm up and cool down.
HIIT is an excellent way to maximize your workouts to burn fat faster and make the most of your time when working out. You will see results much
sooner by making HIIT a part of your regular workout regimen. Be mindful of your body when doing HIIT, this exercise is not for the faint–of–heart.
It takes energy, determination, and sweat when done correctly. Do what you can and don't push your body to the point of wanting to pass out or if
you can't breathe well. As you continue to do HIIT your endurance will improve, so make it a point to simply do your best and forget the rest.
You can do HIIT on any cardio machine or by jogging and doing sprint intervals on a treadmill or outdoors. You can also do them without a cardio
machine by incorporating them into your regular cardio routine. As always, if you're new to exercise or training high–intensity intervals be sure to
consult your physician prior to beginning a new exercise

The Importance Of Physical Activity
The use of pedometers and tracking tools for physical activity has allowed me to measure my energy expenditure per day though tracking my steps,
calculating the duration of physical activity completed per week and analyzing the intensity and the type of activity I engage in. There are specific
guidelines set out for all age groups to attain the goal of the exercising while increasing the levels of intensity and decreasing sedentary behaviors'. This
reflection will outline tips and tricks to staying active and reducing sedentary activity. I will identify the facilitators and barriers to exercising through
the analyses of my physical activity log while highlighting the strengths and weakness of my physical activity habits. Exercise overtime will improve
current fitness; it will increase Cardio respiratory fitness and muscular fitness, decrease the risks associated to chronic disease and improve mental
health.1
Being a student, I am aware of the commitment to completing my school work and attending all of my classes in the University. Unfortunately, this
result to more sedentary activity then I would like. I attend three classes a day that vary in length, but accumulates to five hours a day of sitting, this
does not include the time spent studying and completing assignments. I spend an average of a minimum of three to six hours per day studying aside
from going to class, this contributes to eight to eleven hours per day of sedentary activity. The average time adults spend in

High Intensity Interval Training ( Hiit )
INTRODUCTION: High–Intensity Interval Training (HIIT) is known as one method to treat Cardiovascular Diseases (CD), such as Coronary
Arterial Disease (CAD) and Heart Failure (HF), due to its potential to improve cardio respiratory fitness (1, 15). This exercise format is characterized
as aerobic exercise performed in a high intensity – usually controlled by either maximum oxygen uptake or maximum heart rate – with active and low
intensity. Performing exercise in high intensities mixed with active rest allows patients to tolerate a higher effort before they become tired. Heart
failure patients present a diminished exercise capacity, due to a smaller Ejection Fraction (EF), which tells us how well the heart pumps blood to body.
To these patients, High–Intensity Interval Training has been reported for improving Systolic Function due to the increased effort in which the heart is
working (16). The necessity to provide nutrients through circulation during exercise leads to an increased contractility and consequently LV
Remodeling (15). Coronary Arterial Disease Patients have a decreased blood flow to the myocardial tissue due to an obstruction inside the coronary
arteries. HIIT increases the arteriovenous O2 difference, which means there is an elevated consumption of oxygen by the tissues as result of a higher
stroke volume. All those benefits have been shown in the literature, but most of the studies present data with short–term interventions. A few studies
discuss the benefits

Pros And Cons Of Hiit
4. I just bought the 'Insanity Workout DVD.' Is it any good? A. Workouts like 'Insanity'... ....are examples of High Intensity Interval Training [HIIT]. It
therefore makes more sense to talk about HIIT. B. So What exactly is HIIT? HIIT are exercise routines consisting short bursts of intense activity
lasting usu. 30 seconds, followed by low intensity activity lasting around 45–60 seconds. HIIT should not really last longer than 15 minutes on average.
[This excludes warming up, stretching, cooling down, etc] C. So What exactly are the Pros and Cons of HIIT? Advantages of HIIT вЂЈ You get up to
50% more fat loss than you do doing traditional cardio [eg. an hour on treadmill, etc]. вЂЈ Improves aerobic and anaerobic endurance. This means you
can perform better in sports utilising similar concepts to HIIT e.g.. football, basketball, sprinting.... Show more content on Helpwriting.net ...
In other words, HIIT switches on a fat burning switch in your body that can go on for a day or two. вЂЈ Shorter workout. You're in and out of the gym
in 30 minutes. Disadvantages of HIIT вЂЈ Injury–prone. HIIT can cause injury due to the amount of pressure and stress placed on joints/tendons.. вЂЈ
Not suitable for beginners. This is because HIIT is very intense and, as a result, does require the individual to have some experience with regular
exercise routines. If this is not the case, injury is more probable. вЂЈ Not suitable for people with cardiovascular disorders. вЂЈ Will compromise
muscle growth if done too often, especially for those on strength training programs. 5. So Do I Count My Calories or

Atp Pcr System Lab Report
My second physiological goal for a BMX racer is to improve peak power. The start of a BMX race depends highly on the function of ATP
–PCr system
allowing the rider to apply the highest levels of peak power. Stressing this in training allows for the rider to preform at the highest level during
racing. A BMX race can be broken down into two smaller parts the race to the first turn and the race to the finish. The race to the first turn takes
about 15 seconds and the race to the finish take about 40 seconds. The race to the first turn is a huge decider of the overall outcome of the race. If
you can lead to the first corner you can block riders from passing you for the rest of the race. It is much easier to block riders then it is to accelerate
around them to make a pass. In order to lead into the first turn the start is highly important. The start is ruffly a 30 foot down hill sprint into the first
jump. The start is a max power drag race to the... Show more content on Helpwriting.net ...
This graph was adopted from Serresse, et al. (1988) study. The ATP
–PCr System is the simplest metabolic system, with the least amount of steps
(Kenney, et al., 2012). The ATP
–PCr system creates ATP by using the molecule PCr. In this process a Pi is taken from PCr and given to ADP there
form making ATP. This system makes ATP very fast but once PCr is depleted ATP precaution slows. In order to enhance the ATP
–PCrA system and
increase peak power a form of high intensity interval training known as sprint interval training has been beveled and has shown results in sprint
cyclist (Bayati, et al., 2011). This style of high intensity interval training has been shown to increase peak power. Another study by Laursen, et al.
(2002) used highly trained cyclists and prescribed them a training plan incorporating repeated sprint interval training for 2 weeks. There was a mean
increase in power of 4.3%.

Benefits Of Different Types Of Participaton
DESCRIBE THE BENEFITS OF DIFFERENT TYPES OF PARTICIPATON TO THE INDIVIDUAL & COMMUNITY SHERYL MARSHALL
LEVEL 6B ADVANCED SPORTS AND FITNESS TUTOR: BRIAN WOOLFSON
Table of Contents
Page 1 Terms of Reference; Procedure; Findings; Benefits to the Individual
Page 2Benefits to the individual continued
Page 3Benefits to the community
Page 4Conclusion
Page 5Reference page
Terms of Reference
In September 2016, our class was asked by Elizabeth Smith to collate a report describing the different types of participation to the Individual and
community.
Procedure
Research was carried out by visiting Irvine Community Sports Club, interviewing members of the public and exploring various online sources.
Findings
There are compelling benefits to carrying out regular exercise to an individual, such as weight loss, increased strength, physical as well as mental health
improvements, confidence and social aspects. Similarly, the benefits to the community are also noteworthy, including improving community spirit,
reduction of NHS costings and greater infrastructure.

Benefits to the individual
The NHS states ''adults require at least one hundred and fifty minutes of moderate aerobic activity'' or ''seventy–five minutes of vigorous aerobic
activity a week''.
The main result of exercise which people are looking for is weight loss. If we exercise and burn more calories than

STOP Making Exercises
Click HERE to signup to the Fit Freak newsletter and you'll receive a 25% off storewide coupon, exclusive member discounts, and informative blogs!
Everyone want's to be fit and healthy these days, yet most people fall short of accomplishing the feat due to various reasons. To make sure you aren't
one of them, here are the top 10 ways for you to get fit fast!
1. STOP MAKING EXCUSES!
It's that simple. STOP MAKING EXCUSES. Realize that working out is not a hassle. By deciding to stop making excuses you will notice how fun
exercising can be and in no time you will be living a healthier lifestyle by habit. Develop the right mindset, fall in love with the process, and positive
results will come your way.
Fit Freak Gym Wear– No Excuses ... Show more content on Helpwriting.net ...
Write down all the things that are causing you stress and get them out of your head. Think about the positive things going on in your life and focus on
them. Hang out with your friends and family and talk to people you trust about the things that are causing you stress. Finally, exercise is proven to
release endorphins in your brain which will not only make you feel happier, but less stressed as well.
Fit Freak Gym Wear– Stress
13. Don't Get Hungry.
If you eat small meals frequently, you are less likely to feel hungry when compared to eating large meals. This will help your energy distribution
and you'll avoid the dreaded afternoon crash. Snacking can also be beneficial if you choose to eat a healthy protein bar or some fruit, but stay away
from sweets and junk as it's easy to binge! It is also important to stop eating when you start to feel full, but if you get hungry soon after, just drink a
glass of water which will make you feel full once again!
14. Be Patient.

This one is simple. Rome wasn't built in a day, and you won't get fit in a day. Give yourself at least a month before you start to expect results. It is
also crucial to avoid the mistake of comparing your day 1 to someone else's day 1000. Everything takes time and everyone started off in your

Hi-Intensity Training
Is Hi–Intensity Training Good for Seniors? What is High–Intensity Training? Hi–Intensity Weight Training (HiIT) is a highly intensive workout that is
done infrequently using heavier weight and shorter brief rest periods between sets. Most people who train use typical training methods which involve
more frequent work–outs, using lighter weights at a lower intensity. HiIT became a big hit in the 1970's when the inventor of Nautilus machines said
that if you train harder, briefer, and less often, your physical gains will outdo the typical training methods. Those who use HiIT in their workout, go all
out for a brief amount of time. This method is definitely advantageous to someone who doesn't have much time to spend in the gym, but could be

Everything You Need to Know About High Intensity Interval Training

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