8-Week Body Transformation Challenge in Pinjarra Hills | Gym/Physical fitness centre

8-Week Body Transformation Challenge

Locality: Pinjarra Hills

Phone: +61 410 529 843

Address: 12 Vyner Street 4069 Pinjarra Hills, QLD, Australia

Website: http://www.PersonalTrainingPinjarraHills.com.au

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22.01.2022 HIIT VS LISS CARDIO: WHICH SHOULD YOU BE DOING TO LOSE WEIGHT? Have you ever wondered if the cardio exercises youre doing are really the best way to reach you...r goals? Whether you want to run faster, sleep better, lower your body fat percentage or have more stamina during your workouts, its super important to understand that not all cardio is created equal! Especially when it comes to running, there are two very different types of cardiovascular exercise available HIIT and LISS cardio. HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training. So, now that we know the names of these two types, its important to understand the differences between them, especially if you want to fine tune your results so you can reach your goals faster! Each cardio type, both HIIT and LISS, provides very different benefits and results. And ideally, a great exercise program factors in a balance of both! So, what is the difference between HIIT & LISS cardio? Lets dive in LISS VS HIIT CARDIO Cardiovascular exercise is any exercise that increases your heart rate. All cardio works the heart and circulatory system, generating increased blood flow throughout the body to sustain movement. But the body has three different energy systems, which is very important to understand when we are looking at the difference between the two different types of cardio HIIT and LISS. 1. THE PHOSPHAGEN SYSTEM This is the energy system in your body that kicks in during the first 10 seconds of all movement and is primarily used in intense but short spurts of high-intensity exercise. The body relies on stored ATP, creatine and phosphates to generate energy during these first 10 seconds. The phosphagen system is especially helpful for power-based athletes or anyone interested in improving their performance during rapid and/or explosive movements. Though HIIT exercise is included in this realm, for most people (and especially runners), learning about this system isnt as vital as discovering the difference between the other two energy systems in the body. Just know that this is the first system that fires up when any movement begins. 2. THE ANAEROBIC SYSTEM The anaerobic system is utilized for energy during short bouts of intense exercise lasting from 10 seconds to up to 2 minutes of work. This system is the one the body uses during proper HIIT workouts. During this 10-second to 2-minute phase, the body primarily uses stored glycogen in the muscles, but no oxygen is yet involved in the energy transfer process. Training anaerobically and doing HIIT workouts a few times per week is a great way to get stronger and faster, have more endurance in your runs, burn more calories (even while you sleep), increase your metabolism, and improve your overall physical performance. Its also great for helping boost metabolism, preserve the bodys lean muscle mass and gaining cardiovascular and fat burning benefits. Because anaerobic training is so intense, it should not be done every day because the body needs time to recover and rebalance. HIIT cardio should only be done 1-2x per week for the average person. Since these high-intensity workouts push the bodys anaerobic threshold or capacity to continue high-intensity work, the body experiences an afterburn effect post-workout where it takes several hours to return back to a state of homeostasis, or a rebalancing of the bodys energy in, energy out balance. Even though you shouldnt do HIIT cardio every day, this means that between your HIIT sessions you will continue to burn more calories even after the workout has ended. So you will still be burning calories, even while you sleep! A great way to tell if youre training anaerobically is to use the Talk Test to measure your effort and intensity. You should not be able to hold a conversation or even get out more than one word at a time while doing this type of exercise. Make sure you push yourself to your physical limits, but keep in mind it is critical that your exercise form is perfect. The second your form fails, you should stop or rest. 3. THE AEROBIC SYSTEM After 2 minutes, the body starts using oxygen for energy inside the muscular system. Aerobic exercise can last from 10 minutes up to 2 hours by using this oxygenated blood to transfer energy to the working muscles. In the case of running, marathon training or long-distance running are great examples of aerobic exercise. LISS is a low intensity, long duration example of this type of training. LISS is great for increased energy, better blood flow, a stronger heart, overall cardiovascular health, and in the initial stages of a workout program, effective fat burning. However, due to the principle of adaptation, the body quickly adapts to become more aerobically efficient, so only doing LISS training can eventually become counterproductive to your goals, especially if one of your goals is long-term fat loss and maintenance. To keep up with the bodys quick aerobic adaptation process, a person would need to continually run for longer and longer distances and durations just to burn the same amount of calories they did when they first started. Thats why having a balance of both types of cardio is so vital. It keeps the body guessing, and it helps prevent cardio plateau. Most people can (and should) fit some sort of low-intensity steady state cardio into their daily routine, simply for the massive cardiovascular benefits it brings. But if youre aiming to be faster, stronger, fitter, and have more endurance, plus want to capitalize on the long-term benefits of increased metabolism make sure to add in 1-2 HIIT workouts per week as well! Hopefully, this simple comparison of the bodys energy systems and how to utilize HIIT vs LISS cardio in the most effective ways has increased your understanding of whats going on when youre doing your cardio routines. Now you know how to make your cardio routine more efficient so you can reach your goals faster!

20.01.2022 DON'T TRADE LIFTING BIG FOR ROLLING ON A PIECE OF FOAM! I get it. A lot of athletes would rather take their chances and LIFT SOMETHING, than take the time to d...o mobility work. MOST OF IT IS BORING. MOST OF IT HURTS. YOU DON'T GET A SCORE OR A RECORD FROM IT. REALLY, THERE IS "PR" FOR FOAM ROLLING YOUR HIP FLEXOR. But...if we don't do some of these things we are likely to get hurt, be in pain and MISS WORKOUTS. With that being said, here are 5 rules to help you NOT spend extra time doing mobility so you can avoid missing workouts. 1. TRAIN YOUR CORE. "WHY?" - No matter what your pain is, a weak core can be linked to. We always like to say that "everything is connected." Your core is what makes this possible. It is the center of your bod. If you look at that group of muscles they actually attach from your pelvis to your rib cage. If it is weak, good luck when trying to do anything we consider a "functional movement" that involves the upper and lower body. 2.SET YOUR RIB CAGE. "WHY?" -This really should say, "Make sure your shoulder blades are stable." Eventually everyone will feel a littler snag in their shoulder. The key to preventing that little snag from turning into a BIG PROBLEM, is not think about your shoulder rather to start training your shoulder blade position. Remember your shoulder is made up your a little ball at the end of your arm sitting in a socket at the end of your shoulder blade. 3.DON'T ARCH YOUR BACK. "WHY?" - This is another way of telling you to train your glutes. This doesn't necessarily mean more lunging or squatting. This means actually taking the time to activate your butt after you have been sitting on it all day long. 4.LEARN TO HIP HINGE "WHY?" - The hip hinge (aka deadlift) is hidden in every single movement we make. From running and walking to high level movements like olympic lifting you will find that you need to be to use your hips as a driver for how you move. If you can't do correctly, your brain will figure out a new way to move. We call this compensation. Too much of this and you will eventually hurt something. 5.SQUAT CORRECTLY "WHY?" - Most of will squat a hundred times a day doing things like getting in and out of chairs and then we go to the gym to squat more. If can't do it without thinking about, then disaster will loom. Set yourself up the right way. Think about things like how your feet feel on the ground and what your knees are doing when you push your hips back. Do this more when you are not loaded and it becomes more natural when you are. I hope this makes sense. Keep working guys! Become a Better Human

17.01.2022 DONT TRADE LIFTING BIG FOR ROLLING ON A PIECE OF FOAM! I get it. A lot of athletes would rather take their chances and LIFT SOMETHING, than take the time to d...o mobility work. MOST OF IT IS BORING. MOST OF IT HURTS. YOU DONT GET A SCORE OR A RECORD FROM IT. REALLY, THERE IS "PR" FOR FOAM ROLLING YOUR HIP FLEXOR. But...if we dont do some of these things we are likely to get hurt, be in pain and MISS WORKOUTS. With that being said, here are 5 rules to help you NOT spend extra time doing mobility so you can avoid missing workouts. 1. TRAIN YOUR CORE. "WHY?" - No matter what your pain is, a weak core can be linked to. We always like to say that "everything is connected." Your core is what makes this possible. It is the center of your bod. If you look at that group of muscles they actually attach from your pelvis to your rib cage. If it is weak, good luck when trying to do anything we consider a "functional movement" that involves the upper and lower body. 2.SET YOUR RIB CAGE. "WHY?" -This really should say, "Make sure your shoulder blades are stable." Eventually everyone will feel a littler snag in their shoulder. The key to preventing that little snag from turning into a BIG PROBLEM, is not think about your shoulder rather to start training your shoulder blade position. Remember your shoulder is made up your a little ball at the end of your arm sitting in a socket at the end of your shoulder blade. 3.DONT ARCH YOUR BACK. "WHY?" - This is another way of telling you to train your glutes. This doesnt necessarily mean more lunging or squatting. This means actually taking the time to activate your butt after you have been sitting on it all day long. 4.LEARN TO HIP HINGE "WHY?" - The hip hinge (aka deadlift) is hidden in every single movement we make. From running and walking to high level movements like olympic lifting you will find that you need to be to use your hips as a driver for how you move. If you cant do correctly, your brain will figure out a new way to move. We call this compensation. Too much of this and you will eventually hurt something. 5.SQUAT CORRECTLY "WHY?" - Most of will squat a hundred times a day doing things like getting in and out of chairs and then we go to the gym to squat more. If cant do it without thinking about, then disaster will loom. Set yourself up the right way. Think about things like how your feet feel on the ground and what your knees are doing when you push your hips back. Do this more when you are not loaded and it becomes more natural when you are. I hope this makes sense. Keep working guys! Become a Better Human

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