New Study Investigates Painkiller Use (and Abuse) Among People Who Exercise -
I’ll say it again… These things are not good. You body is being manipulated by a drug - “a medicine or other substance which has a physiological effect when ingested or otherwise introduced into the body.”
Do you really believe you are aware of ALL of the physiological effects? Do you think anyone really knows? After all a “NEW” ligament was discovered in the knee LAST year!
I would think three times and look at potential trigger points as a source, then seek out a Naturopath.
by Paul Rogers
The high-intensity train has got quite a lot of momentum in recent years. Maybe it’s the Hogwarts Express that carried the famous Harry Potter to magic school? Because that’s how some trainers are talking about high-intensity training — to be more descriptive, high-intensity interval training. Yes, it is a good way to work out and you should include some high intensity in your workouts. But it’s not magic and you still need to do the work and expend the energy. Here’s a run down.
Training principles identify ‘intensity,’ ‘volume’ and ‘time’ as elements of training programming performance parameters.
Intensity is how hard you work. Volume is how many exercises or routines you do in any given workout or program. Time is how long you work at any given intensity.
Although overlapping in some respects, all three determine the ultimate work done in a session, and how well any particular workout targets your goals.
For example, you will expend more energy and lose more weight the harder and longer you work out, all other factors (like food consumption) being equal. That’s a basic law of physics. Intensity, volume and time are all determinants, in one way or another, of total work done.
Whether you can save time by doing shorter sessions, harder, and get the same fitness and weight loss results is what is in question here.
The High-Intensity Push
That being so, in recent years, there has been a ‘fad’ sweeping through the personal training industry that says that high-intensity training is king. Some trainers at least are ascribing somewhat magical properties to high-intensity training, especially high-intensity interval training (HIIT). However, there is no magic, only physical laws. Ten minutes of high-intensity training will not make you fitter, stronger, healthier or lighter than a more considered program of longer duration with mixed intensities.
It’s also useful to distinguish high-intensity interval training — characteristic of short sprints on bike or treadmill, or on a track or oval, as you might include in a CrossFit or Bootcamp type session — from high-intensity weight training (HIT) that is essentially a form popularized in the 1970s by Arthur Jones, the founder of Nautilus equipment.
HIT Weight Training
- Repetitions and sets with a load that will lead to complete muscle failure at the end of each set. This means choosing a relatively heavy weight for 8 to 12 repetitions of each exercise. Your muscles should feel exhausted at the end of your session. - If you reach complete failure at the last repetition of just one set, further sets may not be required. - Because of the fewer sets advocated, HIT enthusiasts say that less time is required in the gym to do full-body workouts and to achieve results superior to more traditional workouts involving less intensity and more sets. - You should attempt to increase the load at each successive workout, which is said to rapidly provide strength and muscle development.
Because this protocol relies on high effort and low repetitions, it will not expend as much energy as a more metabolic program that includes a higher number of reps and sets. HIT weight training probably builds good strength, but it is not the ideal program for providing fitness or weight loss.
High-Intensity Interval Training (HIIT)
High-intensity interval training is a system of training that utilizes short bursts of repeated running or cycling or similar activity. A HIIT training workout in a cycle spin session might look like this:
1. Warm up. Spin for five minutes at slow pace or resistance (60%). 2. Cycle for 30 seconds at about 95% of your maximum effort. Spin easy for sixty seconds. Do this six to eight times. 3. Recover at slow pace as for step 1. 4. Cycle flat out for fifteen seconds, rest for sixty seconds. Do this six to eight times. 5. Recover at slow pace as for step 1. 6. Cycle for three minutes at 75% of you maximum. Spin slow for one minute. Do this three times. 7. Warm down similar to step 1.
Some advocates suggest that the first set of intervals in the above list (30 seconds x 8), that is, about 12 minutes of high-intensity is enough to get you fit and lose weight. It’s probably not enough. For a start, it will not match the energy expenditure of jogging slowly for 30 minutes. Second, it is unlikely to increase aerobic fitness (VO2) as significantly as the jog.
Substituting Intensity for Time
Thus we come to the question: “Can you substitute intensity for time in your training and get equivalent results?” For most training outcomes, no you cannot. Doing sprint training, no matter how much, will not prepare you to run a marathon. Low reps and sets of high mass will build strength, but it is not ideal for muscle building or aerobic and anaerobic fitness. For weight loss, it should be possible, but you have to do the math to ensure you are matching the energy expenditure of longer and less intense sessions, which we know help with weight loss because of the energy expended. An aerobic session of 45 minutes of walk/jog/run is a good example.
In summary, ‘high-intensity’ is certainly an efficient and productive way to train, but it’s not all things to all people — or outcomes — and substituting intensity for time probably works if you find the ‘sweet spot’ of time and intensity.
Don’t Let One Bad Day Stop You From Reaching Your Goal.
This is SO important for people to realize…so often i have had people ask me why they are the same weight as myself or someone else, but they wear a different size, or complain that they look so very different. Body composition people, and skeletal structure. We are each unique. Don’t ever compare yourself to someone else in a negative way.
(Source: artist-refs, via bodyreshapingprogram)