[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 high intensity training – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Tue, 28 Mar 2017 08:05:08 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 7 Benefits of High Intensity Interval Training https://www.thehumantrainer.com/7-benefits-of-high-intensity-interval-training/ Mon, 12 Sep 2016 17:39:01 +0000 http://www.thehumantrainer.com/?p=12045 A lot of people convince themselves that they will work out more consistently if time allowed them to. But, guess what? High-Intensity Interval Training or HIIT could be the answer if you do not want to or dont have the time to slog it out every day at the gym.

As the name suggest, HIIT integrates a system of high-intensity workouts and short intervals to attain maximum benefits. HIIT can boost your metabolism and burn a lot of calories in limited time.

Still not convinced? Take a look at the great benefits of HIIT workouts below.

Burn Fat

We burn both carbohydrates and fat when we workout. But, the impact varies according to the nature of the exercise. Studies have proven that shorter high-intensity workouts can help in increasing fat loss than constant cardio sessions. HIIT is bang for your buck as you can do it in half the time that will take you for cardio exercises.

Lose Weight And Not Muscle

Certain typical diets prove that it is challenging to lose weight without losing muscle. Cardio workouts also tend to facilitate muscle loss. On the other hand, HIIT workouts can aid you in building muscle and maintaining it as well. The energy you need for HIIT is sourced from the fat stores, thus creating a leaner version of yourself. If you add a bit of resistance to your training routine, then it will promote lean muscle building.

Boosts Metabolism

According to the American College of Sports and Medicine, High-Intensity Interval training can aid you in consuming more oxygen when compared to workout routines which are non-interval. The excess intake of oxygen helps in increasing the rate of your bodys metabolism. The impact takes place within around 2 hours after a quality session of High-Intensity Interval training. As the bodys metabolism increases, it also helps us burn extra calories at a quicker rate than before.

No Equipment Necessary

HIIT exercises are value for money because you don’t need any equipment. All you have to possess is some open space. These workouts make use of your own bodys weight. As a result, exercises that can speed up your heart rate swiftly like plyometrics, jumping jacks, and high knees can be included in HIIT workouts.

Good For Heart Health

It is said that extreme workouts can aid in achieving extreme results. But, it is often difficult for most of us to push ourselves to an anaerobic environment where you feel the loss of breath and pounding heart. But, with HIIT or High-Intensity Interval Training, it is less difficult to push yourself to the anaerobic zone as you get ample rest in between. This can also aid in maintaining a healthy heart and stabilizing blood flow through the whole body.

Choose Your Workouts

The best thing regarding HIIT is that you need not restrict yourself to biking or running. In fact choosing a cardio workout and converting or integrating it with your interval training is also possible. For example, try cycling at maximum speed for half a minute and the take a 45-second interval. Next day, substitute it with aerobics or jogging.

Efficient Energy Use

HIIT executes a system where you work hard and then recover. With the help of HIIT, your body adapts to use energy efficiently and keeps the body’s energy system in balance. The training method also helps in eliminating toxins from the muscles during your recovery period. As you are alternating during the workouts; you get ample time to stabilize your breath as well.

Other Benefits Of Hiit

HIIT helps us in building endurance. Studies suggest that people who practiced HIIT for eight weeks were able to double the amount of time they could bike at the same pace.

  • According to the University of Western Australia, HIIT can suppress your appetite. It was proven that the hunger ?stimulating hormone- ghrelin was suppressed in people who practiced HIIT thus decreasing their appetite.
  • HIIT workouts put your bodys repair cycle in the hyper drive as you will end up burning calories even hours after leaving the gym.

These days, HIIT workouts are challenging seasoned workouts in many sectors. It is one of the best ways for beginners to see quick results. The Fat to fit infographic can tell you more about HIIT workouts and other means of being fit. At the end of the day, HIIT workout make sure that you always push yourselves out of the comfort zone and as result workouts will never be as boring as before!

]]> Top 7 Reasons You Aren’t Gaining Leg Muscle https://www.thehumantrainer.com/legs/ Sat, 21 May 2016 20:18:49 +0000 http://www.thehumantrainer.com/?p=11566 As winter recedes so do the pant legs, revealing the sun and workout deprived “legs of winter.”

Winter or not, many people neglect their legs because they just dont get seen as much as the upper body does. But even if your goal is to have a big chest and biceps you cant afford to forget about training your legs. There are 2 main reasons not to neglect your leg workout: one is cosmetic, the other is health.

Firstly, muscle imbalance look awful! No one like a pack of muscles sitting atop of chicken legs. And the main reason is: when your body is imbalanced it can affect everything from strength, to posture, to flexibility, which hello! can lead to injury. If youre legs are not proportionately strong to your upper body, then youre eventually going to run into problems.

And the thing that people generally dont realize is…

Working your legs positively affects the growth of muscle over your ENTIRE body. After a kick-ass leg workout your body produces more anabolic muscle-building hormones than usual, which equates to greater size and strength ALL OVER your body.

Are you working out regularly but still not gaining muscle in those gams?

Here are The Top 7 Reasons why:

1.Youre Not Really Working Your Legs

People think that running or cycling is enough of a leg workout. You gotta do the strength training to build up that mass. Never skip out on squats and deadlifts for instance.

2. Youre Not Changing It Up

Changing your workout is essential to avoiding muscle plateau. But REMEMBER?change extends beyond the type of exercises. Try different rep schemes: do giant sets, pyramids, and interval training.

3. Too Much Cardio

If your goal is to put on size, focus on strength training and minimize the cardio. Sure we need cardio, but going long on the cardio is when you get catabolic and you start breaking down muscle. Even if youre looking to get leaner, focus on metabolic conditioning and high-intensity intervals, so youll keep muscle mass AND burn fat.

4. Not Enough Carbs

Carbohydrates are critical when it comes to building muscle. Carbs allow you to perform at a high level and help with recovery.

5. You’re Not Spending Enough Time on Calves

In general, youre looking at about a 20 second time frame if you want to build strength. For mass a set should take 40 seconds, and for muscular endurance it should take about 60 seconds.

6. Do Explosive Reps

Bodybuilders have found that doing reps quickly and with force helps muscles build faster and bigger. Get through your reps as fast as possible. Time yourself to see how fast you do them, and work toward getting through your routine more quickly as the weeks pass. Make sure you got your form down pat before attempting this!

7. Get Plenty of Rest between Workouts

Muscles get stronger when youre resting in between workouts because this is when healing happens. That’s why it’s mandatory to get plenty of sleep every night when you’re training heavily. On days when you don’t work out, let yourself actually rest. And, dont exercise same muscles groups two workouts in a row. Rotate muscle groups so you’re training your arms, back, chest, and other areas on the days you aren’t working out your legs.

If youve been neglecting your legs, then its time to start training them regularly. Try the Astone Fitness Legs for Days Workout!

Article By: Fitness Dame
Resources: wikihow.com, safegrowth.com, muscleandfitness.com

]]> Spring Tune-Up Human Trainer Workout https://www.thehumantrainer.com/spring-tune-up-ht-wod/ https://www.thehumantrainer.com/spring-tune-up-ht-wod/#respond Tue, 19 Apr 2016 22:38:07 +0000 http://www.thehumantrainer.com/?p=11352 Let’s get that bathing suit back before summer hits! This workout is taken from The Human Trainer 50 Day Challenge. Start today for incredible results in less than 2 months.

Warmup:

This warm up is done with The Human Trainer X50 Agility Kit:

– Cone Side to Side Skaters (50 Seconds / 10 sec. rest)

– Agility Ladder High Knee Shuffle (50 Seconds / 10 sec. rest)

– Cone to Cone Forward Touch (50 Seconds / 10 sec. rest)

– Agility Ladder Hip Turn Toe Touch Shuffle (50 Seconds / 10 sec. rest)

Core:

– High Pushup Alternating Sprinters (30 sec / 10 rest)

– Alternating Bicycle (30 sec / 10 rest)

– Dead Bug (30 sec / 10 rest)

– Scissors (30 sec / 10 rest)

Bodyweight / Band Strength:

– Resistance Band Squat & Shoulder Press?(50 sec / 10 sec. rest)

Ripcords Resistance Band Squat

Arms straight up overhead when coming up from your squat…

Ripcords Resistance Band Overhead Shoulder Press

– Resistance Band One Arm Row?(30 sec per side / 10 rest)

Ripcords Resistance Band 1 arm Row to strengthen and develop the back muscles.

– Resistance Band Lateral Raise?(50 sec / 10 sec. rest)

Ripcords resistance band Side Raise to target the shoulder muscles

Human Trainer Strength:

– Foot Cradle 2 Push Up & Knee Tuck (50 sec / 10 sec. rest)

push up knee tuck (1)

– Foot Cradle Plank (50 sec / 10 sec. rest)

HT_Difference_Banner_2_1920x685

– Foot Cradle Alternating Hamstring Curl (50 sec / 10 sec. rest)

The Human Trainer Hamstring curl is a great postural leg exercise that builds strength in the back of the legs.

– Two Arm Rotating Grip Row (50 sec / 10 sec. rest)

The Human Trainer Suspension Trainer is the industries best bodyweight tool for indoor and outdoor exercise to build strength and conditioning.

– Two Arm Bicep Curls (50 sec / 10 sec. rest)

The Human Trainer 2 Arm Bicep Curl

– Two Arm Overhead Triceps Press (50 sec / 10 sec. rest)

The Human Trainer Tricep Press targets the back of the arms to build a strong lean upper body.

– Chest Flies (50 sec / 10 sec. rest)

The Human Trainer Chest Flies is a great exercise to build a strong, lean and muscular upper body.

– Alt. Forward Lunge w/ T Fly (50 sec / 10 sec. rest)

lunge w Y fly

Human Trainer Stretch/ Cool Down:

– Two Arm Rounded Back (60 seconds)

HT Fold Stretch

– Overhead Lat Stretch (60 seconds)

HT Lat Stretch

– Cross Leg Hip Stretch (60 seconds)

HT HIP STRETCH

– Standing 1 Leg Quad Stretch (60 seconds)

cradle quad stretch

 

]]> https://www.thehumantrainer.com/spring-tune-up-ht-wod/feed/ 0 Is HIIT a HIT for Muscle Building and Toning? https://www.thehumantrainer.com/is-hiit-a-hit-for-muscle-building-and-toning/ https://www.thehumantrainer.com/is-hiit-a-hit-for-muscle-building-and-toning/#respond Thu, 18 Jun 2015 07:00:00 +0000 http://thehumantrainer.com/is-hiit-a-hit-for-muscle-building-and-toning/

In a word, yes. While many trainers argue that going slower and longer with cardio is best to burn fat and protect muscle mass, the opposite appears to be true.

Cardio done at a higher intensity for a shorter period of time will not only help you maintain your muscle, but can actually help you build muscle mass. When you train at a slow and steady pace for a longer period of time, you are training your muscle fibers to be more aerobic and have greater endurance.

Do you know how muscle fibers adapt to becoming more aerobic and gaining greater endurance? By becoming smaller and weaker! The smaller a muscle fiber is, the less time it takes for nutrients to travel within the muscle fiber. This speeds up the rate that the nutrients can be burned for fuel.

But even if you think of this from a common-sense perspective, it makes perfect sense. Stating that slow and steady cardio for longer periods of time is best for maintaining muscle mass is similar to saying that curling 5-pound dumbbells for 30 minutes straight will build more muscle than curling 40 pound dumbbells for sets of 10 reps with 2 minutes of rest between sets. See, the higher-intensity workout clearly builds muscle better. If you think about it, weightlifting is actually a form of HIIT!

Actually,  High Intensity Interval Training has begun incorporating strength training exercises. Some fitness professionals many alter the name slightly, but it is all pretty much HIIT. READ MORE on the various types of High Intensity Training.

 

The research backs this up:

HIIT THE BETA-ALANINE FOR MASSIVE MUSCLE GROWTH

One study in the Journal of the International Society of Sports Nutrition reported that male subjects following a 6-week HIIT program (done for 15 minutes per day at a ratio of 2:1 for exercise-to-rest, 3 days per week) while supplementing with beta-alanine gained more than 2 pounds of muscle after 3 weeks—despite no weightlifting during the program.

 

INCREASE YOUR TESTOSTERONE BY 100% WITH HIIT TRAINING

In another study, New Zealand researchers had competitive cyclists complete 4 weeks of HIIT training involving 30-second sprints on a stationary cycle separated by 30 seconds of rest. One group sprinted with high resistance on the pedals, making it harder to pedal, while the other group used a lighter resistance, which was easier to peddle. Both groups peddled as fast as they could during the 30-second sprints. They found that the men peddling at the highest resistance increased their testosterone levels by almost 100 percent, while the group peddling at a lighter resistance only increased test levels by about 60 percent. Since testosterone is critical for boosting muscle size and strength, doing HIIT with greater resistance may aid muscle growth and strength.

 

The Proof is in the Pudding!

Let’s HIIT it!

 

Don’t know where to start?

Our X-50 Challenge will guide you through 50 days worth of HIIT, all from the comfort of the device of your choosing!

COMING SOON…

X 50 - 2.2

 

 

Article by bodybuilding.com

]]> https://www.thehumantrainer.com/is-hiit-a-hit-for-muscle-building-and-toning/feed/ 0 The Difference between HIT, HIIT, and HIIRT. https://www.thehumantrainer.com/high-intensity-differences/ https://www.thehumantrainer.com/high-intensity-differences/#respond Thu, 28 May 2015 07:00:00 +0000 http://thehumantrainer.com/high-intensity-differences/

Acronyms have taken over the world as a way to get to the point quickly, but for those who are attempting to learn something new, they can be quite frustrating when you don’t know a given acronym’s meaning. I came across this with HIIT, HIT, and HIIRT. 

 

HIIT, HIT, and HIIRT are all forms of High Intensity Training, with HIIT being the celebrity of the group. HIIT has lately become the recommended form of exercise over the conventional hour or more workout routine.

 

 

If you’re as acronym deficient as I am, here are the needed definitions to get you started:

 

HIT – High Intensity Training: involves doing one set of each exercise, up to momentary muscle failure or exhaustion. The main principle of HIT is that the workout is short (usually 10-20 minutes) and intense with reps performed slowly and controlled. READ MORE on HIT

 

HIIT – High Intensity Interval Training: involves short period intervals of high intensity (usually cardio exercise) training done just shy of max effort, followed by a short recovery period of low intensity movement. There is no set number of reps to accomplish, just do as many as you can at high intensity for the allotted time period.

 

HIIRT – High Intensity Interval Resistance Training: can be considered a hybrid of HIT and HIIT. (Some fitness professionals may just qualify HIIRT as HIIT) It is pretty much HIIT including resistance strength exercises.  

 

 

What would qualify as high intensity?

On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7. When using max heart rate (MHR) as a guide, high intensity can be considered exercising above 80% of MHR.

 

 

Benefits of high intensity type training:

 

– Shorter workout times allows exerciser more free time and causes one to be more motivated to workout.

 

– Intense, intermittent physical activity results in increased metabolic rate, expedited release of fat stores and increased release of fatty acids to be used as fuel (weight loss), decreased inflammation, improved insulin levels, and reduced cortisol secretion.

 

 

NOTE:

  •  Due to the high level of intensity and the amount of time necessary to appropriately recover from the exercise session, it is recommended to do no more than two days of  high intensity exercise per week, allowing at least one full day of recovery between training sessions.
  • High Intensity Beginners: Start with a lower number of work intervals and work up to doing 10-12 high intensity work intervals.
  • If you are not particularly fit and/or overweight it is recommended to stick with the traditional way of exercising until your muscles are stronger in order to prevent injury. 

 

Don’t know where to start?

Our X-50 Challenge will guide you through 50 days worth of HIIT, all from the comfort of the device of your choosing! COMING SOON…

 

X 50 - 2.2

 

 

 

 

 

Resources: acefitness.org, ancestralmomentum.com

]]> https://www.thehumantrainer.com/high-intensity-differences/feed/ 0 HIIT Proves to be More Efficient in Fat Loss https://www.thehumantrainer.com/hiit-more-efficient-fat-loss/ https://www.thehumantrainer.com/hiit-more-efficient-fat-loss/#respond Mon, 18 May 2015 07:00:00 +0000 http://thehumantrainer.com/hiit-more-efficient-fat-loss/

As far as cardio training goes, high-intensity interval training, aka HIIT, has been exactly that among serious fitness enthusiasts—a big “hit.”

 

This form of cardio intersperses intervals of high-intensity exercise (such as sprinting) with intervals of either low-intensity exercise (such as walking at a slow pace). This style is a departure from continuous steady-state (slow and steady) cardio that most people do at a moderate intensity for 30-60 minutes.

 

With HIIT, you’ll be running (or cycling or whatever) like a bat out of hell for brief stretches, but the net effect when all’s said and done is better results in less time.

 

HIIT was developed decades ago by track coaches to better prepare runners. At the time it was known by the oh-so-catchy name of “Fartlek” training, the conjoining of the Swedish words for speed (fart) and play (lek). So it means “speed play,” which is a good description of HIIT training.

 

GROWING BODY OF EVIDENCE

HIIT has crossed over to the fitness industry due to beneficial results established through both anecdotal reports and published research studies.

 

In fact, studies comparing HIIT to continuous steady-state exercise have shown that HIIT is far superior for fat loss, despite requiring less time to complete.

 

One of the first studies to discover that HIIT was more effective for fat loss was done in a 1994 study by researchers at Laval University (Ste-Foy, Quebec, Canada). They reported that young men and women who followed a 15-week HIIT program lost significantly more body fat than those following a 20-week continuous steady-state endurance program. This, despite the fact that the steady-state program burned about 15,000 calories more than the HIIT program.

 

The research has continued along the same lines:

 

DROP 2% BODY FAT IN 8 WEEKS

A 2001 study from East Tennessee State University demonstrated similar findings with obese subjects who followed an 8-week HIIT program (subjects dropped 2 percent in body fat) as compared to those who followed a continuous steady-state program (subjects had no percentage drop in body fat) on a treadmill. The same study also found that subjects following the HIIT program burned almost 100 more calories per day during the 24 hours after exercise. 

 

LOSE 6 TIMES MORE BODY FAT

A study from Australia reported that females following a 20-minute HIIT program, consisting of 8-second sprints followed by 12 seconds of rest, lost six times more body fat than the group who followed a 40-minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate.

 

30% INCREASE IN OXIDATION

A 2007 Study in the Journal of Applied Physiology reported that young females who performed seven HIIT workouts over a two-week period experienced a 30-percent increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidation.

 

The major reason that HIIT works so well to drop body fat to a greater degree than continuous steady-state cardio appears to be due to the greater increase in resting metabolism following HIIT:

 

NO REST FOR YOUR METABOLISM

In a study presented at the 2007 annual meeting of the American College of Sports Medicine by Florida State University (Tallahassee), researchers reported that subjects who performed HIIT burned almost 10 percent more calories during the 24 hours following exercise as compared to those who performed continuous steady-state exercise, despite the fact that the total calories burned during the workouts were the same.

 

In addition to the increase in resting metabolism, research confirms that HIIT is effective at enhancing the metabolic machinery in muscle cells that promote fat burning and fat production.

 

FAST-BURNING MUSCLE

The Laval University study that found a decrease in body fat with HIIT also discovered that the HIIT subjects’ muscle fibers had significantly higher markers for fat oxidation (fat burning) than those in the continuous steady-state exercise group.

 

DECREASE YOUR FAT ENZYMES

A study from the Norwegian University of Science and Technology (Trondheim), reported that subjects with metabolic syndrome who followed a 16-week HIIT program had a 100 percent greater decrease in content of the fat-producing enzyme fatty acid synthase as compared to subjects who followed continuous moderate-intensity exercise.

 

And yet another way that HIIT appears to work has to do with getting the fat to where it will be burned away for good.

 

USE MORE FAT FOR YOUR WORKOUT FUEL

A new study published in the American Journal of Physiology sheds some light on another way that HIIT burns more body fat. Researchers reported that 6 weeks of HIIT increased the amount of special proteins in muscle that are responsible for carrying fat into the mitochondria (where fat is burned away for fuel) by up to 50 percent. Having more of these proteins in muscle means that more fat can be burned up for fuel during workouts and when resting.

HIIT also helps you to maintain your sanity by getting you done with cardio quicker. With HIIT the intensity bursts may be more grueling, but they are short and challenging. That makes the workout more “fun” and completes it quicker.

Another benefit of HIIT is that you can do it almost anywhere with any piece of equipment—or without any equipment at all!  The possibilities are virtually limitless. You can use it with a jump rope, with weights, with resistance bands, with your own body weight… Tabata training is even a form of HIIT.

 

So consider doing less slow and long workouts in the cardio area and do more HIIT. The benefits will be maximal fat loss due to a ramping up your resting metabolism and fat burning enzymes, while building muscle, all in a minimal amount of time.

 

Don’t know where to start?

Our X-50 Challenge will guide you through 50 days worth of HIIT, all from the comfort of the device of your choosing! COMING SOON…

 

X 50 - 2.2

 

 

 

Content by: Bodybuilding.com

]]> https://www.thehumantrainer.com/hiit-more-efficient-fat-loss/feed/ 0 Tabata Training: What is it? https://www.thehumantrainer.com/what-is-tabata-training/ https://www.thehumantrainer.com/what-is-tabata-training/#respond Thu, 20 Feb 2014 08:00:00 +0000 http://thehumantrainer.com/what-is-tabata-training/

The promise of Tabata training sounds like a miracle: Get great results from working out in just 4-minutes. Wow! 

But is it good for you? Is it right for you? This article is where you find out.

Definition & Origin of Tabata Training

Tabata training is a form of High Intensity Interval Training (H.I.I.T.) or High Intensity Training (H.I.T.) that lasts for 4 minutes. The sequence to follow is 20 seconds on, 10 seconds off of exercise for a total of 8 times/sets, lasting for 4 minutes. It may sound easy, but for that 20 seconds of exercise you are pushing yourself to the max; and trust me after 8 times, you feel it! If you don’t feel wasted after the 4 minutes, you aren’t pushing yourself hard enough.

I’m not going to bore you with the whole history of the thing, but Tabata was founded by scientist Izumi Tabata by having two groups of athletes workout at different intensities. Group one’s athletes trained at moderate intensity 1 hour a day, 5 days a week, for a total of 6 weeks. Group two trained in high intensity workouts 4 days a week, for a total of 6 weeks. The sessions for group two were in the Tabata 4-minute style. The results were that while the athletes training at moderate intensity saw aerobic improvement, the high intensity group not only had more noticeable improvement in their aerobic systems, but also saw improvement in their anaerobic system. 

Other studies (Journal of Applied Physiology and another conducted by Michele Olson, PhD of Auburn University) found that HIIT marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise, and a much higher calorie burning rate compared to moderate exercise levels. 

What You Need

A Timer or Stopwatch: to keep track of the 20 seconds on/10 seconds off. I personally use this Tabata Timer I found online: Fitlb. I love that it sounds an alarm to stop and go between rounds. There is also one available in an App. 

A Journal: to keep track of your exercises and what weight you lifted (if the exercise requires weights) and to keep track of improvements. 

Creating a Tabata

There are so many pre-made Tabata’s that you can find on youtube and other online sites. 

Here are two great suspension gym Tabata video using The Human Trainer:

– Human Trainer Two Knee Pike Tabata

– Human Trainer Elevated Arm Plank Tabata

If you want to make your own, virtually any exercise can be used in Tabata Training. Try to choose exercises that work towards your specific workout goals (i.e. weight loss, endurance, muscle toning, etc.) Tabata was originally done using only cardiovascular exercises with one exercise used for the entire 4-minute span. However, it has now been found to work just as well with bodyweight and strength exercises, and with alternating different exercises. I personally don’t recommend doing more than two exercises because then the muscle you are working isn’t getting enough of a workout. 

So for example, if you are doing pushups and squats: start with pushups, do 20 seconds hard, rest for 10 seconds, and then do squats hardcore for 20 seconds. Rest for 20 seconds and then go back to the pushups. Continue for 8 sets in all. Feel free to do as many Tabata’s (always changing the exercises from Tabata to Tabata) as you can handle.

NOTE: Always warm up before starting a Tabata workout. Do 8-10 minutes, slowly increasing your intensity level from easy to moderate. Cool down and stretch afterwards. Hydrate properly and listen to your body. Stop if you feel sharp pain, are dizzy, or light headed.

Tabata vs. Tabata Style

There are plenty of gyms getting on the Tabata train and offering Tabata 30 – 60 minute classes. Please note that if you were doing Tabata at the full out, balls to the wall intensity that you are meant to you would not be able to make it to 30 minutes. These classes are at a much lower intensity, but though they may not be true Tabata, you will still get a good workout.

Is Tabata Right for You?

It is recommended not to do Tabata unless you are fairly healthy, do not have any prior injuries, and are already an intermediate to advanced exerciser who knows the proper form for the exercises he or she will be using. It is very easy to get hurt if you do not know your body’s limits or know how to maintain form even when tired because of the level of intensity you are going at. That being said, though you won’t get the full benefit of Tabata training this way, beginners can try Tabata at lower intensity and work their way up. 

If you don’t like high intensity workouts this is obviously not going to work for you.

Can I Replace my Regular Workouts with Tabata?

Oh! I wish it was that easy my friend, to say that you can get away with working out only 4 minutes at a time, always. Though Tabata training may help you get some great results, it certainly shouldn’t replace all of your workouts, as working out at this level can cause injury. It’s at such high intensity you should only do it a few times a week in order to give your body enough time to fully recover. 

 

Consider Tabata Training to be an extra boost to a regular routine, or as a quickie if you are short on time. It’ll help up your metabolism, aid with weight loss, and is said to deliver big results in improved aerobic endurance, anaerobic endurance, muscular strength and toning, and weight loss.

 

 

Resources: huffingtonpost, tabatatraining.org, active.com, sparkpeople.com, lisajohnsonfitness.com, breakingmuscle.com

]]> https://www.thehumantrainer.com/what-is-tabata-training/feed/ 0 High Intensity Training: The Good and The Bad https://www.thehumantrainer.com/61high-intensity-training-the-good-and-the-bad/ https://www.thehumantrainer.com/61high-intensity-training-the-good-and-the-bad/#respond Tue, 21 Feb 2012 06:00:02 +0000 http://thehumantrainer.com/61high-intensity-training-the-good-and-the-bad/

You may have noticed that Astone Fitness’ Blog is kind of on a role with giving you all the info you need to know about today’s trends in fitness. We filled you in on Boot Camp Training and Crossfit. High Intensity Training is next in the line up. Though there are a lot of conflicting beliefs, researchers are finding that High Intensity Training is a more efficient way to get workout results than the way we have been doing it for years.

 

What is High Intensity Training?

The common way to weight train involves doing a predetermined number of reps in several sets. (Avg. 3 sets X 12-15 reps per exercise) High Intensity Training or H.I.T. refers to a training method that involves doing one set of each exercise up to momentary muscle failure or exhaustion. Exercises are usually only done once a week in order to give that muscle group a sufficient rest period. The main principle of HIT is that the workout is short (usually 10-20 minutes) and intense with reps performed slowly and controlled. This training technique can provide you with a wide range of benefits such as muscle conditioning, fat loss, increased muscle strength and enhanced cardiovascular fitness. Studies are finding that low volume/high intensity training is the most effective way to increase both muscle size and strength.

How it Works

The idea with HIT is that you put your muscles under extreme stress; creating a huge growth impulse. Then you give the muscles a lot of time to recover and build. There are two main factors in doing a HIT workout properly:

Perfect Execution done Slowly Each exercise must be done with perfect form and done at a natural slow pace. Because this means there is less room for cheating or yanking the weights, the workout is all on the muscle you are working, creating better results.

Going to “Real” Failure In most training methods, repetitions are done to failure. (i.e. you keep pushing until you just can’t move the weights anymore no matter how hard you try, and this is the end of your set) In HIT, you go beyond that point.

Some options that are used to help you go beyond failure are: Human Assistance Your spotter will wait until you reach the point of muscle failure and then support you for another two to three reps.

Pyramid Training Immediately lower the weights after failure is reached and do a few more repetitions with reduced weights. With machines, you can have a spotter who removes a couple of plates for you. With free weights you can prepare a lighter set and quickly and safely switch from your heavy weights to your lighter ones.

Short Breaks Another option is, once you reach the point of failure go back into a neutral position, wait for five seconds and then have another go at completing as many reps as you can.

Static Holds Although you may not be able to lift a weight for another rep you will almost certainly be able to hold it statically for a further period and finally lower the weight at a slow controlled speed.  This will take you over the edge to complete exhaustion.

Pros and Cons of HIT

PROS

  • Less Injury: Because of the slow movements there is no excessive tension in any body parts that are not directly involved in the lifting. You are less likely to cause injury to joints because with the slow movements there is no jerking motion and less room for posture error.
  • Plateau Breaker: Many weightlifters will use a HIT routine to help break a plateau; meaning they will use HIT temporarily when another routine stops giving desired results.
  • Easier to be Motivated: Though the training is extremely intense it helps to know that you only have to complete one set, and have about a week before you have to that exercise again.
  • Less Time Consuming: It is a lot easier to be motivated to do a workout when you know it’ll be over and done with in 20 minutes or less.

CONS

  • You Need a Boost: It is extremely difficult and painful to train as hard as is required to workout past the failure point. Without someone spurring you on it’s extremely hard to be motivated to push yourself that hard workout after workout.
  • Working with Heavy Weights: It is argued that if you are not doing HIT with a trainer it is hard to know when a heavy weight may be just too heavy for you. This could result in serious injury.
  • Everyone is Different: HIT recovery time varies from 48 hours up to a full week depending on the trainer and the exercise. But every person recovers a different rates and there are a lot of things to factor in, such as:
    • Some muscles take longer to recover than others
    • Men recover faster than Women
    • The older you are, the longer it takes to recover
    • If you are fit it will take you less time to recover than someone who is not
  • It’s PAIN: Though the workout may be shorter it may be hard to motivate yourself because pushing your body that hard can be extremely painful and takes a lot of energy.

Important tips for HIT Training

  • You should not perform the same exercise at the same weight for more than eight weeks in order to keep progressing. Increase the weight and reduce the repetitions, as you get stronger with each workout.
  • The weights should be regulated properly so that your muscles reach full failure after 5 to 8 reps. Muscle failure is reached when you will not be able to perform even a single more repetition.
  • Enjoy the benefits of the negative parts of the exercise. The negative part of weight training refers to the lowering of the weight. The weight should be lowered down slowly, and you need to concentrate on the muscle being worked. This will stimulate further growth and strength because muscles are weakest in positive/contracting movements.
  • You should not rest for a period longer than 35 seconds in between exercises. Long rest periods causes the intensity of the workout to be reduced resulting in difficulty reaching the failure point.
  • Supplements for muscle recovery are recommended when doing HIT, due to the reason that this technique puts a large amount of pressure on the muscles.

Though High Intensity Training has the perks of achieving greater results in a shorter period of time than the typical multiple set workouts, it should be reserved for those who are already fit and looking for an additional challenge or quick boost. If you are not particularly fit and/or overweight it is recommended to stick with the traditional way of exercising until your muscles are stronger in order to prevent injury.

 Check out getbulky.com’s  new HITMAN High intensity training manual: http://www.getbulky.com/high-intensity-training.html

 

Resources: http://www.bradgouthrofitness.com, www.workoutexperiment.com, www.backformfitness.com

]]> https://www.thehumantrainer.com/61high-intensity-training-the-good-and-the-bad/feed/ 0 Get hot and sweaty this Valentine’s… GET YOUR MIND OUT OF THE GUTTER! I’m talking Couples Workouts. https://www.thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/ https://www.thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/#respond Mon, 06 Feb 2012 06:00:26 +0000 http://thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/

 

Research shows that people who have a workout buddy are more likely to stick to an exercise program; and there is no better partner to workout with then… your partner! You’ll give it your best shot simply because they’re watching, spend more quality time together, and you’ll get the gift of a better lookin’ gluteus maximus to pinch!  So grab your love off the couch and help each other get fit this year!

 

But how do you workout together when you are both at different fitness levels and like to work out in such different ways? I knew you’d ask that.  🙂

Here are some great ideas to get you started:

Just try it! Most of the time one partner tends to prefer cardio (usually women) while the other tends to prefer strength training (usually men). By working out together you can balance your workout program to include more of both. Plus, switching up your workout routine can help you avoid workout plateaus. So, why not try the yoga class your wife attends every Sunday, and you can teach her how to do suspending weight training? You may end up working muscles that you didn’t even know were there!

Sign up for a class together. Consider trying something new that interests you BOTH: karate, indoor climbing, 5K training, or sports: How bout a co-ed softball team? Or JUST GET OUSIDE! Take up hiking, canoeing, or cycling.

Cardio: Do cardio that allows you both to work at your own intensity level. Group classes like spinning allow each participant to workout at their own level; meaning that you both get the workout you want while staying side by side. 

Jog Much? If you are a slow jogger and your significant other is faster, try intervals. Work at one partner’s faster pace for a few minutes, and then recover at the other person’s slower pace. More and more research studies are showing that short bursts of high intensity exercise is better for you than the typical hour or more long workouts at moderate intensity.

Strength Training:  Switch places with one another between sets. While you rest, your partner can switch the weights to their own level and complete their set. ADDED BONUS: You’ll have someone to watch your form and tell you if you need an adjustment.

Stretch together. Assisted stretching has major benefits like increased flexibility, reduced muscle pains and headaches, and better sleep. Aiding your partner by giving her leg a little extra push when doing a hamstring stretch for instance can be very helpful. Just don’t overdo it.

 

ADDED BONUSES:

  • You’ll have more shared interests and more to talk about.
  • It’s Sexy. Taking care of your body and your health shows that you want to be your best for yourself. Ambition and self-esteem is a huge turn on! Which leads me to…
  • A deeper bond & A BETTER SEX LIFE! Exercise produces chemicals in the brain that create feelings of happiness, reduced stress, and also increases arousal and libido. Several studies show that men and women who exercise regularly report better and more frequent sex with their partners. And think about it: heavy breathing, sweating, touching – this sort of physical contact at the gym can’t help but translate into bedroom benefits. GRRRR!

So don’t skip the workout this Valentine’s Day. You’ll feel less guilty about indulging in that heart shaped box of chocolates, and even one couple workout a week can help bring you lovebirds closer.

Check in for my next article. I’ll have a Couple Workout for you to try!    

]]> https://www.thehumantrainer.com/56get-hot-and-sweaty-this-valentine-s-get-your-mind-out-of-the-gutter-i-m-talking-couples-workouts/feed/ 0 What You Need to Know About Crossfit https://www.thehumantrainer.com/51what-you-need-to-know-about-crossfit/ https://www.thehumantrainer.com/51what-you-need-to-know-about-crossfit/#respond Thu, 26 Jan 2012 06:00:51 +0000 http://thehumantrainer.com/51what-you-need-to-know-about-crossfit/

Crossfit is increasingly growing in popularity in the fitness world, and it doesn’t seem to be just another trend, but an all around new way of doing things. If you are curious about Crossfit but need to know more about what you’re getting yourself into, here’s what you need to know.

 

What is Crossfit?

According to their webpage, Crossfit specializes in not specializing, meaning that there is no specific type of workout they focus on. By design their program is broad, general and never doing the same routines over and over. The key aim is to confuse your muscles with an ever-changing variety of exercises and exercise types. It contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as increased work capacity across all these domains. They do not have different programs for different fitness levels. They use the same routines for elderly individuals and professional athletes alike, but adapt the scale load and intensity of the program based on your ability. CrossFit adaptations include programs for children, pregnant women, seniors, police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

CrossFit athletes do exercises such as: sprinting, rowing, jump rope, rope climbing, carry large loads quickly over long distances, and use powerlifting, gymnastic, and Olympic weightlifting techniques. CrossFit athletes also use dumbbells, Olympic rings, pull-up bars, kettlebells, and many bodyweight exercises.

As a Crossfit-er, you can train at a “box” which is a gym affiliated with CrossFit, or on your own. Those who workout on their own typically follow a “Workout of the Day” or “WOD” which are posted daily on the Crossfit website. Classes at affiliated gyms typically include a warm-up, a skill development segment, and a high-intensity workout that lasts around 10-20 minutes. Some affiliates offer additional classes such as Olympic weightlifting classes.

 

Crossfit Pros & Cons

Though Crossfit is extremely popular it has come under quite a bit of criticism lately. So let’s talk Pros and Cons.

 The PROS

  • Very Time Efficient: Don’t think you have the time to workout? Most Crossfit Workouts don’t last longer than 20 minutes.
  • High Intensity: More and more research studies are showing that short bursts of high intensity exercise is better for you than the typical hour or more long workouts at moderate intensity. Crossfit is all about this.
  • Workout is planned for you: – No need to figure out what you’re going to do. Your workout is just a mouse click away!
  • No Expensive Gym Equipment Needed- nuff said.
  • Variety: The workouts are always changing, which definitely keeps things interesting.
  • Timed Workouts: Most Crossfit workouts are timed, which usually make the exerciser push themselves harder, resulting in faster and better results. Plus, moving quickly in between sets keeps the heart rate elevated and burns more calories.
  • Muscle Confusion: The fact that the workouts vary so greatly from day to day means the body is always guessing.  It never has the chance to settle into that “workout groove” where it knows what’s coming, which may lead to a workout plateau.
  • Comradery: If you are working out at a Crossfit gym you will be paired up with people in some exercises. You are in a class environment, which leaves plenty of room to meet and interact with new people.
  • Focuses on Compound Movements: Meaning it works several muscles at a time as oppose to isolating the exercise to focus on one specific muscle. The more major muscles you use in a given movement, the more calories you’ll burn.
  • Competition: If you have a competitive spirit and are good enough you can tryout to compete in the Crossfit Games.

 

The CONS

  • Injury Risk: Because Crossfit can be done on your own; there is no guidance on proper exercise form. Timed workouts add the extra risk because people rush through the exercises without properly positioning themselves.
  • Random Programming: Crossfit is often criticized for random exercise programming, which leads to overworking certain muscles and under utilizing others. This may bad posture, unbalanced symmetry and injury.
  • The workouts are HARD! Crossfit is a high intensity form of exercises; pushing the limits in speed and strength. If this doesn’t sound like fun to you then maybe Crossfit isn’t your thing.
  • Results Posting: It is common for everyone’s times and numbers to be written on the board at the gym. If you are more of a private person, you may not like this.
  • Trying for a Specific Goal: CrossFit is so anti-specialization that it will not suit you well if you are training for a specific goal such as a marathon or particular sport.
  • Not sure exactly what you’re getting: CrossFit Inc. certifies CrossFit trainers and licenses the CrossFit name to gyms. Affiliates are free to develop their own programming, pricing, and instructional methods.

 

The CONCLUSION

Crossfit is a great workout for people who are already quite fit and looking to improve their all-around fitness and performance. Those who are looking to train for a specific sport or event should probably look to programs that are more tailored to their goals. And as for beginners, well, Crossfit claims to be very welcoming to those who are just starting out, and if you enjoy high intensity workouts it may be right up your alley. Just make sure to learn proper form and technique before you add more weight or try and beat your time.

Resources: Crossfit.com, changing-bodies.com.       

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