Burst training, HIIT, Tabata…Oh My!

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Anyone else a bit confused about what the difference is between the three?  Each one is meant to maximize calorie burn and boost the metabolism with the minimum amount of time spent.

Here is a quick and easy breakdown of the three:

Burst Training – Going all out (90% of your maximum capacity) for a maximum of 1 minute sporadically throughout your day. Long enough to raise your heart rate and boost your metabolism, but not long enough to really break a sweat.

  • Ex: Wake up, and do as many pushups as you can in a minute, then get ready for your day. Mid morning, do 1 minute of jab flurries at your desk. At lunch, do 1 minute of jumping lunges. Mid afternoon, squat pulses for 1 minute. Then, sprint up and down your condo stairs for 1 minute when you get home from work. End your day with 1 minute of burpees.

HIIT (High intensity interval training) – is a number of consecutive intervals in which you work at 70-90% of your maximum for a set period of time, followed by an equal or longer period of active recovery in which you work at 50-65% of your maximum.

  • Ex: Sprint at 9mph for 1 minute, jog at 5.5 mph for 2 minutes…complete 10x for a 30 minute workout

Tabata – a more specific version of HIIT in which you work all out (90%) for 20 seconds with a 10 second recovery; complete that 8x for a 4 minute intense workout.

  • Ex: Jumping lunges as fast and as high as you can for 20 seconds, shake out your legs for 10…x8.  Or, change the exercise for each 20 seconds to complete a full body circuit.

Recent studies show burst training as one of the best ways for an obese individual to take up exercise and lose weight.  It doesn’t require a lot of time, space, money, or discomfort.

HIIT is great for anyone who wants to maximize their calorie burn during their workout.

Tabata is great for the advanced exerciser that is limited on time but wants to get a quick and effective workout in before they tackle the next part of their day.

The following link is an article that provides a bit more detail about burst training, since that is the newest training method of the three to come onto the scene.  Burst_Training

The Benefits Of Color

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Healthy fitness salad

All of you know that I’m a big promoter of incorporating as much color into your diet as possible. I found a great article that details the benefits of each color.  http://www.todaysdietitian.com/newarchives/110308p34.shtml

Basically the brighter the color,  the more phytonutrients exist in that food.  Phytonutrients act as antioxidants and provide additional nutritional support to the body above and beyond vitamins and minerals.

Here is a summary:

Blue/purple (anthocyanin): heart health, reduce blood pressure, reduce risk of blood clots

Green (isothiocyanates): reduces risk of cancer,  helps to remove carcinogens from the body. Great source of vitamin k, folic acid,  and potassium

Yellow/green (lutein): eye health; great source of Vitamin C

Red (Lycopene): reduces risk of cancer and heart attacks, reduces inflammation

Yellow/Orange (beta-cryptoxanthin, alpha-carotene and beta-carotene): eye health and improved immune system, great source of Vitamin A