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(via shaeliveswell)

8/21/2014 ▲ 1296 notes

mitchlions:

hard-workpaysoff:

Interval training allows you to improve your fitness performance by mixing high-intensity work efforts with periods of recovery. Interval training works both the aerobic and anaerobic systems. 
BENEFITS OF INTERVAL TRAINING!
Adaptation ResponseWhen exercising your body begins to adapt to changes. Interval training puts varied stress on the body which causes the body to start producing more capillaries. This increase in capillaries allows blood to flow through the muscles and parts of the body with less effort. This benefits the body as it develops the capacity to work harder for longer and recovery much faster. It also results in cardiovascular fitness gains. Once your body has adapted to the new level of fitness it should then be challenge further to a higher level of fitness to prevent fitness plateaus. 
Cross-Training BenefitsInterval training puts your muscles through a series of tests which causes the muscles to build up in strength and firmness making them less prone to injury. These changes result in improved fitness, particularly in the cardiovascular system.  
Calorie BurningMore calories are burnt during high-intensity, shorter duration intervals than in moderate-intensity, steady-state training. Interval training also keeps burning the calories long after the workout was complete. 
Building Aerobic and Anaerobic CapacityInterval training is an extremely effective way to improve the aerobic and anaerobic capacities. It does this by greatly improving the strength of cardiovascular and respiratory systems. This is the body’s ability to take in oxygen and deliver it to the working muscles with greater efficiency. 
Aerobic Exercise:This is described as exercise in the presence of oxygen. This would mean that you’re probably sweating, breathing heavily and feeling the endorphins during the exercise. You would generally be working 50-80% of your maximum heart rate. The key is that you are not breathless.Effects of aerobic exercise on the cardiovascular system:
Improved heart strength
Increase stroke volume (volume of blood pumped per beat or stroke)
Increase blood flow
Increased number of capillaries in the muscles
Anaerobic Exercise:This involves working the body at high-intensity levels. This would be working at 80 -100% of your maximum heart rate for a short duration - 10 seconds to several minutes. This type of exercise is so strenuous that muscles start working beyond their oxygen capacity. This should mean you’re breathless and pushed completely to your maximum. Working in intervals of aerobic and anaerobic training is an effective way to improve fitness levels and break through fitness plateaus. 
BENEFITS OF ANAEROBIC INTERVAL TRAINING!
EfficiencyInterval training is the most recommended and ideal workout for a busy schedule. It has been proven that you can achieve more progress with 15 minutes of interval training (approx 3 times a week) than jogging on a treadmill for an hour (also done approx 3 times a week). According to a study; 2 weeks of high-intensity training can improve aerobic capacity as much as 6-8 weeks of endurance training.
A Healthier HeartDuring exercise, your body requires more oxygenated blood. This puts stress on the heart and lungs to pump the blood and your cardiovascular system to deliver the oxygenated blood to the appropriate areas of the body. Doing exercise regularly improves this system by strengthening both the cardiovascular and respiratory systems, making them more efficient.
Losing Weight NOT MuscleInterval Training workouts allow the body to keep the well earned muscles while ensuring that most of the weight loss comes from fats storage.
Increased MetabolismInterval Training helps stimulate the production of human growth hormone by up to 450% during the 24 hours after your workout. This is beneficial as human growth hormone is responsible for increased caloric burn and also slows down the aging process which helps in making you younger inside and out. 
Burning More Fat During and After ExerciseIf burning a lot more calories wasn’t enough; Interval Training causes the body to burn fat and calories in the 24 hour period after the Interval Training is complete! How awesome! This phase of training is called EPOC (Excess Post-exercise Oxygen Consumption) WHAT IS EPOC?

Thanks Sarah! So helpful :)

mitchlions:

hard-workpaysoff:

Interval training allows you to improve your fitness performance by mixing high-intensity work efforts with periods of recovery. Interval training works both the aerobic and anaerobic systems. 

BENEFITS OF INTERVAL TRAINING!

  • Adaptation Response
    When exercising your body begins to adapt to changes. Interval training puts varied stress on the body which causes the body to start producing more capillaries. This increase in capillaries allows blood to flow through the muscles and parts of the body with less effort. This benefits the body as it develops the capacity to work harder for longer and recovery much faster. It also results in cardiovascular fitness gains. Once your body has adapted to the new level of fitness it should then be challenge further to a higher level of fitness to prevent fitness plateaus. 

  • Cross-Training Benefits
    Interval training puts your muscles through a series of tests which causes the muscles to build up in strength and firmness making them less prone to injury. These changes result in improved fitness, particularly in the cardiovascular system.  

  • Calorie Burning
    More calories are burnt during high-intensity, shorter duration intervals than in moderate-intensity, steady-state training. Interval training also keeps burning the calories long after the workout was complete. 

  • Building Aerobic and Anaerobic Capacity
    Interval training is an extremely effective way to improve the aerobic and anaerobic capacities. It does this by greatly improving the strength of cardiovascular and respiratory systems. This is the body’s ability to take in oxygen and deliver it to the working muscles with greater efficiency. 

Aerobic Exercise:
This is described as exercise in the presence of oxygen. This would mean that you’re probably sweating, breathing heavily and feeling the endorphins during the exercise. You would generally be working 50-80% of your maximum heart rate. The key is that you are not breathless.

Effects of aerobic exercise on the cardiovascular system:

  • Improved heart strength
  • Increase stroke volume (volume of blood pumped per beat or stroke)
  • Increase blood flow
  • Increased number of capillaries in the muscles


Anaerobic Exercise:
This involves working the body at high-intensity levels. This would be working at 80 -100% of your maximum heart rate for a short duration - 10 seconds to several minutes. This type of exercise is so strenuous that muscles start working beyond their oxygen capacity. This should mean you’re breathless and pushed completely to your maximum. Working in intervals of aerobic and anaerobic training is an effective way to improve fitness levels and break through fitness plateaus. 

BENEFITS OF ANAEROBIC INTERVAL TRAINING!

  • Efficiency
    Interval training is the most recommended and ideal workout for a busy schedule. It has been proven that you can achieve more progress with 15 minutes of interval training (approx 3 times a week) than jogging on a treadmill for an hour (also done approx 3 times a week). According to a study; 2 weeks of high-intensity training can improve aerobic capacity as much as 6-8 weeks of endurance training.

  • A Healthier Heart
    During exercise, your body requires more oxygenated blood. This puts stress on the heart and lungs to pump the blood and your cardiovascular system to deliver the oxygenated blood to the appropriate areas of the body. Doing exercise regularly improves this system by strengthening both the cardiovascular and respiratory systems, making them more efficient.

  • Losing Weight NOT Muscle
    Interval Training workouts allow the body to keep the well earned muscles while ensuring that most of the weight loss comes from fats storage.

  • Increased Metabolism
    Interval Training helps stimulate the production of human growth hormone by up to 450% during the 24 hours after your workout. This is beneficial as human growth hormone is responsible for increased caloric burn and also slows down the aging process which helps in making you younger inside and out. 

  • Burning More Fat During and After Exercise
    If burning a lot more calories wasn’t enough; Interval Training causes the body to burn fat and calories in the 24 hour period after the Interval Training is complete! How awesome! This phase of training is called EPOC (Excess Post-exercise Oxygen Consumption) WHAT IS EPOC?

Thanks Sarah! So helpful :)

(via fitbeliever)

8/21/2014 ▲ 2947 notes

fullcravings:

Cinnamon Sugar Doughnut Muffins

fullcravings:

Cinnamon Sugar Doughnut Muffins

(via profashionall)

8/13/2014 ▲ 993 notes

beautifulpicturesofhealthyfood:

Zucchini Crust pizza…RECIPE

beautifulpicturesofhealthyfood:

Zucchini Crust pizza…RECIPE

8/12/2014 ▲ 1818 notes

(Source: seeminglyinsignificunt, via fatt-cheerleaders-suck)

8/9/2014 ▲ 47739 notes

zovafit:

Dumbbell Sumo Squat: Perfect for shaping your butt & inner thighs. The sumo squat works your entire lower body & engages your core, shoulders and back. A great all round exercise!

zovafit:

Dumbbell Sumo Squat: Perfect for shaping your butt & inner thighs. The sumo squat works your entire lower body & engages your core, shoulders and back. A great all round exercise!

(Source: zova.com, via fitbeliever)

8/8/2014 ▲ 9913 notes


(Source: symphonyofawesomeness, via fitbeliever)

7/29/2014 ▲ 7226 notes


redefiningfood:

An ambitious, and delicious, dinner project: Eggless, Gluten-Free Chia Quinoa Turkey Burger Patties

This all began because I wanted to try the Chia seed egg substitute, and evolved into a fun, long awaited journey to my first homemade burger. I’ve always looked at healthy homemade burgers online but also always found them to be very daunting (a burger? homemade?) so I’ve decided to deconstruct it for others who might want to break their own homemade burger virginity. This recipe for the perfect healthy burgers is (as you can obviously tell) simple, and absolutely delicious. For the recipe, click the Read More. 

Read More

(via beautifulpicturesofhealthyfood)

6/19/2014 ▲ 485 notes

(via fitspocean)

6/18/2014 ▲ 50236 notes

(Source: carlsquared, via fitspocean)

6/4/2014 ▲ 19836 notes

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