You may have heard the term HIIT training floating around in the last couple of years but have absolutely no idea what it means. Don’t worry, it has nothing to do with hitting anyone or any form of physical abuse.
HIIT actually stands for high intensity interval training which is a training technique in which you vary periods of all-out, 100% effort followed by short, sometimes active, periods of recovery. This method of training increases your heart rate and keeps it high, which means you are able to burn more fat in less time.
Why bother? That sounds like torture?
Well here are some benefits that may change your mind.
It’s super short and convenient
Most HIIT sessions are 30min or less, can be done with minimal or no equipment and can be completed nearly anywhere!
Variety of exercises
There are so many different exercises that can be used in a HIIT program - there’s something for everyone!
Not just for the young and “springy”
Muscle strength is an important component of any exercise program, particularly in the older population. Strength training is important for bone health, balance and being strong enough to complete daily activities such as climbing stairs or carrying groceries. It is particularly important for older adults as sarcopenia (or the loss of skeletal muscle with advancing age) can result in weakness, reduced activity levels, decreased bone mineral density, and an increased risk of falls or injury.
Strength training can also help manage conditions such as blood pressure, blood sugar levels and cholesterol levels as well as prevent and control heart disease and type 2 diabetes. Improvements in cognitive function and depressive symptoms in older adults have also been found as a result of regular strength training.
However, one of the most common reasons for lack of improvement in an individual’s program is lack of a progressive overload.
Progressive overload....What is it?
Kettlebell? No. It’s nothing to do with boiling water. (Although, on that note, I’m going to grab a cup of tea quickly to write this with)
Now that’s done...I’m actually here to chat to you about using kettlebells for weight training.
Kettlebells are large cast iron ball shaped weights with a handle on one side. You may have seen these odd looking weights in the corner of your gym (there’s a big beautifully coloured stack in the corner of the bemobile physio clinic)
Subtle aren’t they?
Side note: This is our beautiful studio in Elanora Heights which you should definitely come and visit.
A quick round of ‘did you know’.
It is thought that the kettlebell as we know it today originated in Russian approximately 350 years ago! They were originally used as handled counterweights for market scales but then people decided it would be much more fun to swing them around for fun and were later incorporated into strength...
Let’s paint out a scenario. You’re at home, as always everyone in the house that week has seemingly changed full outfits three times a day and the laundry basket weighs a tonne. Let’s now say the maximum weight you can lift from the ground is 10kg. The laundry basket is 9kg. This essentially means that to do a simple household task like the washing is making you work at 90% of your capacity. This then means you are worn out and utterly exhausted from completing one basic task. I’m already exhausted just writing that.
Wouldn’t it be amazing if there was an amazing pill you could take that would help you lift heavier things off the floor? There is! (Kind of)
...We really love exercise over here.
(Especially lifting heavy things)
People often underestimate exercise and use it as just a way to lose weight or “look better”. When in reality there are so many more benefits to simple things in everyday life that really make...
If you find yourself more often than not, starting an exercise program, going really well for two or three weeks then slowly slipping off the perch well then please let me help you. This is a story I hear over and over and over again. People start to search for answers in google. You begin to scour the internet for that magical exercise that will be the answer to all your life questions. The fact is there is no jewel of an exercise you can search in google that is being guarded by the security guards of the internet.
The fact is that for most people, any type of exercise will have a beneficial effect. The key is sticking to the exercise. This is why I want to give you six simple rules you can follow if you want to better stick to exercise in the long run.
1. The Golden Rule - Little and Often
The number one piece of advice I give is to do exercise often and in little amounts. Humans are creatures of habit and doing things more frequently will create stronger habits for the...
The Greeks told a vast collection of wondrous myths which served as stories to learn, entertain and explain the world around them. Unfortunately many myths have crept into the health and fitness industry, confusing people about exercise and how to achieve a healthy lifestyle.
Weight training is one of the most powerful medicines we have to combat sickness and aging however there are a lot of myths out there which can discourage people from starting or stop people from reaching their potential once they have started.
Lifting weights in the gym for strength training can be one of the most effective forms of exercise to help build a robust body that keeps you confident and strong in everyday activities. It is an incredibly potent stimulus and can help in the fight against many conditions such as diabetes, osteoporosis, arthritis, metabolic disease and much more.
So maybe Athena, the Greek Goddess of reason, wisdom and intelligence could lend us some of her thoughts in the matter. With...
Lifting weights has long been associated with big football players, steroid fuelled gym junkies and Arnold Schwarzenegger. However there is a growing movement backed by a solid chunk of scientific evidence which is pushing for more strength training in older adults. Before we go on, if you have doubt about either the safety or validity of lifting weights in older age, have a read of my previous article .
Firstly, let me briefly tell you about some of the benefits of weight training as you get older. The health benefits are almost endless but I want to list some of the most important, so here we go.