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Gearing Up This Holiday Season To Be Ready To Train In The New Year.

Yes, its hard to believe but pretty soon, 2018 will be just another notch on your life’s tally stick. How well did you do this year in reaching your fitness goals? This past year, and yes, you might as well say this past year since there’s only a little over 3 weeks left till that old glass ball drops on New Year’s Eve. Did you go the distance in your fitness journey? Shed a few pounds? Turn that flab to muscle mass? Or just follow through on your commitment to eating healthy and incorporating a few little lifestyle changes into your daily routines that, over time made it seem natural to go that extra mile on your fitness journey.

When you started to change your lifestyle, it was probably in small ways. Maybe taking the stairs more often, parking at the far end of the parking lot in order to walk those extra steps into your place of work. Having a salad or a lunch of light protein and follow it up with a walk around the building once or twice. Then taking that after dinner walk in the evening and increasing your distance and your pace as your conditioning improved. All this took time, but you committed to it and by doing so, you found yourself missing NOT doing these things if something cropped up in your daily life that prevented you from going about your new healthy practices.

2018 may have been your transition year, that awakening of knowing you do need to be in better shape as you get a bit older. Maybe a physical during the year prompted this or it may have been that you got tired of buying clothes a size larger every couple of months. Whatever the reason, Good for you on making that change and working towards a healthier way of living.

Now, that you made that commitment, you may be ready to ramp up your fitness routine for 2019. Well, according to the fitness trends reports, published in the November issue of ACSM's Health & Fitness Journal®, an official journal of the American College of Sports Medicine (ACSM). High-Intensity exercising, like HIIT (High-Intensity Interval Training), CrossFit Training, or basically, any kind of workout that you start off with a high amount of rigorous expenditure of energy and then take a cool-down rest for a minute or two and then beginning again.
No matter which direction of physical training you choose to take up, tracking your activity, your intensity levels itself are important in order to measure your progress. Not to mention the amount of energy you are expending in doing your fitness routines. Depending on the type of workout you decide to embrace, tracking that expenditure of energy will allow you to gather important data that you can use to see just where you are exceeding in your training and where you need to concentrate more in order to achieve the goals you set for yourself for 2019.

There are many activity trackers, fitness monitors, with GPS capabilities and heart rate monitoring functions that can provide you with the data you’re looking for. In order to help you choose from some of the most popular ones available. HeartRateMonitorsUSA.com has provided a place for you to view select Models of Garmin Fitness Trackers, from running watches with GPS capabilities to multi-sport watches that can track your energy expenditures while you're participating in exercises like the HIIT and CrossFit programs. These “Smartwatches” can even track your VO2 Max and Lactate levels. Both of which are important as “Mean” points that can tell you how your body is reacting to your training, both during the exercise and while you’re at rest!

So, like I said up above, this year is just about in the books, now is the time to take a serious look at just where you want to be at this time, NEXT year. Make that new fitness plan, set your goals and arm yourself with the right tools in the way of the proper fitness tracker that will allow you to reach and maintain those new goals. And if you have any questions regarding which fitness tracker would be best for you, based on the type of training your going to be doing, you can simply ask our trained staff, here at HRMUSA by clicking on this Link  and answering a few questions that will allow our staff to recommend the proper fitness tracker that will benefit you the most.

Hope this post gets you motivated to dial it up a notch with your fitness training. We look forward to seeing how well you're doing in 2019!

Your fitness friends here at HeartRateMonitorsUSA.com.


 

Read more

Yes, its hard to believe but pretty soon, 2018 will be just another notch on your life’s tally stick. How well did you do this year in reaching your fitness goals? This past year, and yes, you might as well say this past year since there’s only a little over 3 weeks left till that old glass ball drops on New Year’s Eve. Did you go the distance in your fitness journey? Shed a few pounds? Turn that flab to muscle mass? Or just follow through on your commitment to eating healthy and incorporating a few little lifestyle changes into your daily routines that, over time made it seem natural to go that extra mile on your fitness journey.

When you started to change your lifestyle, it was probably in small ways. Maybe taking the stairs more often, parking at the far end of the parking lot in order to walk those extra steps into your place of work. Having a salad or a lunch of light protein and follow it up with a walk around the building once or twice. Then taking that after dinner walk in the evening and increasing your distance and your pace as your conditioning improved. All this took time, but you committed to it and by doing so, you found yourself missing NOT doing these things if something cropped up in your daily life that prevented you from going about your new healthy practices.

2018 may have been your transition year, that awakening of knowing you do need to be in better shape as you get a bit older. Maybe a physical during the year prompted this or it may have been that you got tired of buying clothes a size larger every couple of months. Whatever the reason, Good for you on making that change and working towards a healthier way of living.

Now, that you made that commitment, you may be ready to ramp up your fitness routine for 2019. Well, according to the fitness trends reports, published in the November issue of ACSM's Health & Fitness Journal®, an official journal of the American College of Sports Medicine (ACSM). High-Intensity exercising, like HIIT (High-Intensity Interval Training), CrossFit Training, or basically, any kind of workout that you start off with a high amount of rigorous expenditure of energy and then take a cool-down rest for a minute or two and then beginning again.
No matter which direction of physical training you choose to take up, tracking your activity, your intensity levels itself are important in order to measure your progress. Not to mention the amount of energy you are expending in doing your fitness routines. Depending on the type of workout you decide to embrace, tracking that expenditure of energy will allow you to gather important data that you can use to see just where you are exceeding in your training and where you need to concentrate more in order to achieve the goals you set for yourself for 2019.

There are many activity trackers, fitness monitors, with GPS capabilities and heart rate monitoring functions that can provide you with the data you’re looking for. In order to help you choose from some of the most popular ones available. HeartRateMonitorsUSA.com has provided a place for you to view select Models of Garmin Fitness Trackers, from running watches with GPS capabilities to multi-sport watches that can track your energy expenditures while you're participating in exercises like the HIIT and CrossFit programs. These “Smartwatches” can even track your VO2 Max and Lactate levels. Both of which are important as “Mean” points that can tell you how your body is reacting to your training, both during the exercise and while you’re at rest!

So, like I said up above, this year is just about in the books, now is the time to take a serious look at just where you want to be at this time, NEXT year. Make that new fitness plan, set your goals and arm yourself with the right tools in the way of the proper fitness tracker that will allow you to reach and maintain those new goals. And if you have any questions regarding which fitness tracker would be best for you, based on the type of training your going to be doing, you can simply ask our trained staff, here at HRMUSA by clicking on this Link  and answering a few questions that will allow our staff to recommend the proper fitness tracker that will benefit you the most.

Hope this post gets you motivated to dial it up a notch with your fitness training. We look forward to seeing how well you're doing in 2019!

Your fitness friends here at HeartRateMonitorsUSA.com.


 

Read more

So Just Why A Heart Rate Monitor?

The following post is a little redo of one that we did previously, but we added a few points and wanted to just put it out there for anyone who is considering to invest in a good reliable tracking HRM, that will provide them with all they need to help them on their way to a healthier lifestyle.

Ever take in a local marathon race? Have you noticed that the serious runners are all decked out wearing the latest gear including compression socks, technical shirts, iPods, Garmin’s and yes heart rate monitors, or HRM ’s as they are called.

Do you know how to get the most out of your workout using a heart rate monitor? Unfortunately, most runners and those into fitness training don’t either, or rather they may not use them as effective as they should.

But you may ask, why really use a heart rate monitor?? One of the best reasons is to track your endurance, against your heart rate but the most important reason to use one is that they can ensure you recover properly!

Most runners overdo their easy runs (and fail to run hard enough on their fast workout days), thus undercutting their recovery and going into important workouts or races with too much fatigue.
The right heart rate monitor training can help you avoid this – enabling smarter training, better recovery, and ultimately faster racing. More importantly, since you won’t be pushing yourself too hard when you should be prioritizing recovery, you’re less likely to get an injury from demanding too much of your body too soon.

Not every run lends itself to heart rate monitor training. It wouldn’t make sense to wear an HRM for a 5k specific track workout. You have to choose your workouts wisely; fortunately, three types of workouts are perfect.

Tempo Runs: This is the obvious one – almost every runner does a tempo run with some regularity (or should!) and can easily incorporate a heart rate monitor. Tempo runs are done at about 85-90% of your maximum heart rate. After determining your max HR, so you can program your HRM to beep whenever your HR creeps over or under the range that corresponds to 85-90% of your max.

It doesn’t help you to run faster than your target heart range during a tempo run, so make sure you stay within your personal limits. When you run faster, you exceed your lactate threshold (This is the point at which your body goes from aerobic running to anaerobic running – or without oxygen) and the workout isn’t as effective. Don’t turn tempo runs into races.
So what’s your maximum heart rate?

A better way to determine your max HR is to wear your heart rate monitor for a very hard work out and note the highest Beats per Minute (BPM) that it records. Make sure that your workout is tough because you need to really challenge yourself to get an accurate maximum reading.

Heart Rate Recovery Workouts: A constant question among runners is, “how much time do I take for recovery in-between intervals?” It’s a great question and it depends on when you are in the training cycle.

If you want to prioritize your performance on each interval and start each one fully rested, you can use your heart rate to guide the recovery time.
Here’s what to do:
Wear your heart rate monitor for the entire workout! When you finish an interval, keep jogging easy, (or walk) until your heart rate reaches about 65-70% of your Maximum Heart Rate. Start the next interval only when your heart rate has recovered to an easy effort level.

This type of workout ensures you’re not starting the next interval too soon. Your heart rate won’t lie – it tells you exactly how hard your body is working to deliver oxygen to your muscles.

Need extra recovery from that last tough interval? Just glance at your heart rate and you’ll know when to start your next repetition.

Recovery Runs: Your shortest run per week – typically the day before or after your long run or a race, isn’t meant to gain fitness. Instead, these strategic runs help you maintain your weekly mileage while being a form of active recovery. So, running too fast is counter-productive but unfortunately, its something almost all of us do. This is an all-important element of your training. Your body needs a period of rest, (less strenuous exercise), to help it recover and allow it to grow accustomed to the rigors you’re putting it through.

Not only are you allowing your body (heart, muscles, connective tissue) to recover, but also your brain. Most of us only think about the physical side of recovery, but the brain needs time to rest as well. Remember, easy runs keep you on point and your enthusiasm high so that you won't mind training hard on the days that matter!

Now, for this example of why using a heart rate monitor is an important part of your training regimen, we concentrated on runners. But by no means is using a heart rate monitor used exclusively for those who run. Any person engaged in vigorous physical activity will benefit from knowing their heart rate during and after they expend their energy.

Those who train for any sport can benefit from using a heart rate monitor, another example of using one during a training session would be those that engage in CrossFit training or HIIT training. Both of these exercise routines engage in intense workouts that push your body to its limits for an intense workout in a short period of time. Knowing what your heart rate is during that workout and also important while you're at rest, can go a long way from knowing your body's limits and when you need to provide that all-important resting period.

Now, choosing a good heart rate monitor is always a matter of personal choice, but our recommendation for those that engage in high-end physical training and take their exercise seriously would be the Garmin Forerunner 935 Multi-Sport GPS Watch. Whether you are a triathlete, trail runner, HIIT fanatic or just a person who wants to get the most out of their workout by knowing your numbers, you cannot pass up on the Forerunner 935xt. Super concise data is an athlete's best friend and with the Forerunner 935, you'll have all of the data you need. Multi-Sport dynamics (Running, Swimming, and Cycling), VO2 Max, wrist-based heart rate, recovery time, race predictor, and more. The 935 also offers you more ways than ever to store and track your data. Use automatic uploads to Garmin Connect, or use Strava live segments to turn every run into a virtual race. The FR935 is truly the most powerful Forerunner ever.

So, there you have it, our version on the "Skinny" on why and how a heart rate monitor works for you by providing you with the necessary information on how well your body is performing during those intense workouts you’re putting it through.

We hope this helps offers some insights on why you should be using a heart rate monitor and if you have any questions, as always, our staff here at HeartRateMonitorsUSA.com are here to help.

Read more

The following post is a little redo of one that we did previously, but we added a few points and wanted to just put it out there for anyone who is considering to invest in a good reliable tracking HRM, that will provide them with all they need to help them on their way to a healthier lifestyle.

Ever take in a local marathon race? Have you noticed that the serious runners are all decked out wearing the latest gear including compression socks, technical shirts, iPods, Garmin’s and yes heart rate monitors, or HRM ’s as they are called.

Do you know how to get the most out of your workout using a heart rate monitor? Unfortunately, most runners and those into fitness training don’t either, or rather they may not use them as effective as they should.

But you may ask, why really use a heart rate monitor?? One of the best reasons is to track your endurance, against your heart rate but the most important reason to use one is that they can ensure you recover properly!

Most runners overdo their easy runs (and fail to run hard enough on their fast workout days), thus undercutting their recovery and going into important workouts or races with too much fatigue.
The right heart rate monitor training can help you avoid this – enabling smarter training, better recovery, and ultimately faster racing. More importantly, since you won’t be pushing yourself too hard when you should be prioritizing recovery, you’re less likely to get an injury from demanding too much of your body too soon.

Not every run lends itself to heart rate monitor training. It wouldn’t make sense to wear an HRM for a 5k specific track workout. You have to choose your workouts wisely; fortunately, three types of workouts are perfect.

Tempo Runs: This is the obvious one – almost every runner does a tempo run with some regularity (or should!) and can easily incorporate a heart rate monitor. Tempo runs are done at about 85-90% of your maximum heart rate. After determining your max HR, so you can program your HRM to beep whenever your HR creeps over or under the range that corresponds to 85-90% of your max.

It doesn’t help you to run faster than your target heart range during a tempo run, so make sure you stay within your personal limits. When you run faster, you exceed your lactate threshold (This is the point at which your body goes from aerobic running to anaerobic running – or without oxygen) and the workout isn’t as effective. Don’t turn tempo runs into races.
So what’s your maximum heart rate?

A better way to determine your max HR is to wear your heart rate monitor for a very hard work out and note the highest Beats per Minute (BPM) that it records. Make sure that your workout is tough because you need to really challenge yourself to get an accurate maximum reading.

Heart Rate Recovery Workouts: A constant question among runners is, “how much time do I take for recovery in-between intervals?” It’s a great question and it depends on when you are in the training cycle.

If you want to prioritize your performance on each interval and start each one fully rested, you can use your heart rate to guide the recovery time.
Here’s what to do:
Wear your heart rate monitor for the entire workout! When you finish an interval, keep jogging easy, (or walk) until your heart rate reaches about 65-70% of your Maximum Heart Rate. Start the next interval only when your heart rate has recovered to an easy effort level.

This type of workout ensures you’re not starting the next interval too soon. Your heart rate won’t lie – it tells you exactly how hard your body is working to deliver oxygen to your muscles.

Need extra recovery from that last tough interval? Just glance at your heart rate and you’ll know when to start your next repetition.

Recovery Runs: Your shortest run per week – typically the day before or after your long run or a race, isn’t meant to gain fitness. Instead, these strategic runs help you maintain your weekly mileage while being a form of active recovery. So, running too fast is counter-productive but unfortunately, its something almost all of us do. This is an all-important element of your training. Your body needs a period of rest, (less strenuous exercise), to help it recover and allow it to grow accustomed to the rigors you’re putting it through.

Not only are you allowing your body (heart, muscles, connective tissue) to recover, but also your brain. Most of us only think about the physical side of recovery, but the brain needs time to rest as well. Remember, easy runs keep you on point and your enthusiasm high so that you won't mind training hard on the days that matter!

Now, for this example of why using a heart rate monitor is an important part of your training regimen, we concentrated on runners. But by no means is using a heart rate monitor used exclusively for those who run. Any person engaged in vigorous physical activity will benefit from knowing their heart rate during and after they expend their energy.

Those who train for any sport can benefit from using a heart rate monitor, another example of using one during a training session would be those that engage in CrossFit training or HIIT training. Both of these exercise routines engage in intense workouts that push your body to its limits for an intense workout in a short period of time. Knowing what your heart rate is during that workout and also important while you're at rest, can go a long way from knowing your body's limits and when you need to provide that all-important resting period.

Now, choosing a good heart rate monitor is always a matter of personal choice, but our recommendation for those that engage in high-end physical training and take their exercise seriously would be the Garmin Forerunner 935 Multi-Sport GPS Watch. Whether you are a triathlete, trail runner, HIIT fanatic or just a person who wants to get the most out of their workout by knowing your numbers, you cannot pass up on the Forerunner 935xt. Super concise data is an athlete's best friend and with the Forerunner 935, you'll have all of the data you need. Multi-Sport dynamics (Running, Swimming, and Cycling), VO2 Max, wrist-based heart rate, recovery time, race predictor, and more. The 935 also offers you more ways than ever to store and track your data. Use automatic uploads to Garmin Connect, or use Strava live segments to turn every run into a virtual race. The FR935 is truly the most powerful Forerunner ever.

So, there you have it, our version on the "Skinny" on why and how a heart rate monitor works for you by providing you with the necessary information on how well your body is performing during those intense workouts you’re putting it through.

We hope this helps offers some insights on why you should be using a heart rate monitor and if you have any questions, as always, our staff here at HeartRateMonitorsUSA.com are here to help.

Read more

Getting Your Game On, This Summer…We Mean The Fitness Game!

Summer’s here, hot weather, days at the beach if you're lucky enough to live by one. If not, there are plenty of water parks around the country that are offering great rates to all those summer sun worshipers. The thing that you want to remember is how well you're going to look in that swimming attire? Or did you pack that extra-large t-shirt in your bag to help aid you In the cover-up conspiracy?

The key factor to remember in being able to look good out there no matter where your going to be enjoying your summer vacation is just like looking on Travelocity for the best airfare and room rates, you have to spend more time making sure your physically in the best shape you can be in so you can walk with your head held high, knowing that your looking pretty good.

But, taking a step back about a month, how did you get that confidence in the first place? Well, it was by hitting the workout routines about 3 times a week and going a little different route then your norm. You decided to use a routine that can provide the best results out there in a short amount of time.

Yes, we are speaking about HIIT Training (High-Intensity Interval Training). This form of exercise has been around for a few years, but this year, it seems that it’s the “Go-To” exercise to get the results you're looking to achieve in the shortest amount of time. HIIT typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery: intermittently sprinting for 30 seconds, for example, during a moderate-pace jog.

The US national physical activity guidelines recommend 150 minutes of moderate activity or 75 minutes of vigorous activity each week with additional muscle-strengthening exercise for adults and 60 minutes a day for children, noted Walter R. Thompson, author of the report and president of the American College of Sports Medicine. "So, if you step it up a little bit and get your heart rate up and move from, say, walking to jogging, it decreases to 75 minutes per week."

HIIT is a worthy way to meet your physical activity guidelines, he said. "But there's a word of caution with that: Anytime you do high-intensity anything, there may be an increased risk of injury."

While HIIT is leading the pack of this year’s top exercise trends the next in line is Group Training. Which if you think about it, HIIT is ideal for group participation. Survey Responses from 4,133 fitness professionals around the globe, placed "Group Training" -- classes involving more than five participants -- in the No. 2 slot. Meanwhile, "Wearable Technology" -- such as activity trackers and Smartwatches  -- came in third, and "Body Weight Training" -- the use of your own body weight as a form of resistance while doing modified pushups and other exercises -- came in fourth. "Strength training," or the use of barbells and weights, placed fifth.

THE SCIENCE BEHIND HIIT
When you’re performing your exercise at very high intensity, your heart rate will pick up and stay high. Even when you have your rest period, your heart will still be beating quite fast due to the effort you are putting in. Your heart rate will be faster because your body suddenly requires you to take in larger amounts of oxygen.

As such, during your recovery periods, your body is still crying out for oxygen. This effect is known more scientifically as EPOC (Excess Post-exercise Oxygen Consumption). This gives you a sustained period of burning off fat and calories. More so than standard aerobic workouts which keep your heart rate lower and steadier for sustained periods.

Incorporating HIIT into your weekly workouts gives you access to a number of benefits that you cannot obtain from other exercises. This includes the following.

A DRAMATIC BOOST IN METABOLISM
Performing HIIT causes your metabolic rate to increase dramatically both at the gym and after. This means it gives you fat burning benefits right away, as well as for a long time afterward. In fact, some studies find that your metabolic rate remains increased for up to 48 hours following HIIT.

IT’S QUICK
Oftentimes, the thought of jumping on the treadmill and doing an hour long run is not very appealing. On the flip side, you need far less time spent performing HIIT exercises and can access even greater benefits from it. So, if you’re pushed for time it’s easy to squeeze into your day.

IT CAN BE DONE ANYWHERE
Below we will discuss in more depth the ways in which you can incorporate HIIT into your workouts. However, it is safe to say that it is one of the few exercises that can be done anywhere. Including when you’re on the road and don’t have access to a gym environment.

If you are working out from home or on the road, then good HIIT sessions would involve either running or cycling. Here’s a simple plan to follow:
If you have access to a hill, then a good running exercise would be the following:

– Run up the hill flat out for 30-45 seconds
– Then, turn around and slowly walk back down for 60 seconds
– Turn and repeat for 20 minutes

One important thing to note is that, even during your rest periods, you should not get comfortable. Before you reach that relaxed state, start running again!

However, the best place to perform your HIIT workout is at the gym, Why? You have access to a much broader range of equipment and monitoring tools, which then allow you to better vary your workouts. Here are our top 3 ideas for HIIT workouts you can do at the gym.

Perform a bodyweight circuit
A bodyweight circuit is a great HIIT session as it allows you to exhaust a whole bunch of muscles in your body. Here’s a sample workout that you can vary to suit your needs:
– 50 jump squats
– 40 sit-ups
– 30 push ups
– 20 split jumps
– 10 tricep dips
– 30 seconds of burpees
– 45 seconds rest

It is important that you give 90-100% effort on every exercise to reach the full benefit. Then, during your break, make sure your heart rate doesn’t fully stabilize. If you’re not tired enough after, then incorporate some other exercises or up the rep count on each one.

Weights circuit
Performing a weights circuit for your HIIT is a great way to maximize fat loss alongside muscle growth. It is important that you set out space to perform your circuit and get all of the equipment ready ahead of time. Here is a good template for a weights circuit. You should be able to do most of it with similar weights. You should do all 4 sets of each exercise before moving onto the next one. However, you have the flexibility to alter this in any way that fits your goals.

– Do 30 seconds of overhead squats for 4 sets. Have a 30-second break between each one.
– Do 30 seconds of deadlifts for 4 sets. Have a 30-second break between each one.
– Do 30 seconds of lunges with alternating dumbbell curls for 4 sets. Have a 30-second break between each one.
– Do 30 seconds of clean & press for 4 sets. Have a 30-second break between each one.
– Do 30 seconds of renegade rows for 4 sets. Have a 30-second break between each one.

Use the Cardio Machines
Cardio machines are possibly the best ways to perform HIIT at the gym as they include pre-set workouts that you simply switch on. They will automatically count down how long you should be performing at a certain speed for and then tell you when to take a quick break. Common cardio machines now have HIIT programs built in include treadmills, static bikes, and rowing machines. The staff at your gym should be able to help.

The very nature of HIIT training means you can get tired in a shorter period of time than you would whilst doing other exercises. That’s why it’s important you give your body sufficient fuel to sustain your energy levels throughout. Here’s what you’ll need:

You should be consuming a moderate to high carbohydrate meal roughly 3 to 4 hours before starting your workout. This should ensure your body has suitable energy reserves to sustain it throughout. However, try not to eat too much or you’ll make yourself sluggish and require more exercise to burn off the excess calories. Its always a balance thing and you knowing how your body reacts to the food you put in it will dictate the kinds of foods that do well for you.

So there you go, embracing the HIIT training routines can get you results much faster than traditional cardio and weights. But again, different strokes for different folks is always a factor when trying a new exercise routine. You need to find your own balance on how best to incorporate HIIT into your exercise lifestyle.

But doing so will get you beach-body ready to hit the sandy beach this summer. And if you stick with it, just think how you're going to feel when the Autumn season makes its appearance and the Fall sports start making their appearance. But that’s another topic for another blog post. See you all soon, maybe on that beach.

Your Hip HIIT training partners here at HeartRateMonitorsUSA.com


Read more

Summer’s here, hot weather, days at the beach if you're lucky enough to live by one. If not, there are plenty of water parks around the country that are offering great rates to all those summer sun worshipers. The thing that you want to remember is how well you're going to look in that swimming attire? Or did you pack that extra-large t-shirt in your bag to help aid you In the cover-up conspiracy?

The key factor to remember in being able to look good out there no matter where your going to be enjoying your summer vacation is just like looking on Travelocity for the best airfare and room rates, you have to spend more time making sure your physically in the best shape you can be in so you can walk with your head held high, knowing that your looking pretty good.

But, taking a step back about a month, how did you get that confidence in the first place? Well, it was by hitting the workout routines about 3 times a week and going a little different route then your norm. You decided to use a routine that can provide the best results out there in a short amount of time.

Yes, we are speaking about HIIT Training (High-Intensity Interval Training). This form of exercise has been around for a few years, but this year, it seems that it’s the “Go-To” exercise to get the results you're looking to achieve in the shortest amount of time. HIIT typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery: intermittently sprinting for 30 seconds, for example, during a moderate-pace jog.

The US national physical activity guidelines recommend 150 minutes of moderate activity or 75 minutes of vigorous activity each week with additional muscle-strengthening exercise for adults and 60 minutes a day for children, noted Walter R. Thompson, author of the report and president of the American College of Sports Medicine. "So, if you step it up a little bit and get your heart rate up and move from, say, walking to jogging, it decreases to 75 minutes per week."

HIIT is a worthy way to meet your physical activity guidelines, he said. "But there's a word of caution with that: Anytime you do high-intensity anything, there may be an increased risk of injury."

While HIIT is leading the pack of this year’s top exercise trends the next in line is Group Training. Which if you think about it, HIIT is ideal for group participation. Survey Responses from 4,133 fitness professionals around the globe, placed "Group Training" -- classes involving more than five participants -- in the No. 2 slot. Meanwhile, "Wearable Technology" -- such as activity trackers and Smartwatches  -- came in third, and "Body Weight Training" -- the use of your own body weight as a form of resistance while doing modified pushups and other exercises -- came in fourth. "Strength training," or the use of barbells and weights, placed fifth.

THE SCIENCE BEHIND HIIT
When you’re performing your exercise at very high intensity, your heart rate will pick up and stay high. Even when you have your rest period, your heart will still be beating quite fast due to the effort you are putting in. Your heart rate will be faster because your body suddenly requires you to take in larger amounts of oxygen.

As such, during your recovery periods, your body is still crying out for oxygen. This effect is known more scientifically as EPOC (Excess Post-exercise Oxygen Consumption). This gives you a sustained period of burning off fat and calories. More so than standard aerobic workouts which keep your heart rate lower and steadier for sustained periods.

Incorporating HIIT into your weekly workouts gives you access to a number of benefits that you cannot obtain from other exercises. This includes the following.

A DRAMATIC BOOST IN METABOLISM
Performing HIIT causes your metabolic rate to increase dramatically both at the gym and after. This means it gives you fat burning benefits right away, as well as for a long time afterward. In fact, some studies find that your metabolic rate remains increased for up to 48 hours following HIIT.

IT’S QUICK
Oftentimes, the thought of jumping on the treadmill and doing an hour long run is not very appealing. On the flip side, you need far less time spent performing HIIT exercises and can access even greater benefits from it. So, if you’re pushed for time it’s easy to squeeze into your day.

IT CAN BE DONE ANYWHERE
Below we will discuss in more depth the ways in which you can incorporate HIIT into your workouts. However, it is safe to say that it is one of the few exercises that can be done anywhere. Including when you’re on the road and don’t have access to a gym environment.

If you are working out from home or on the road, then good HIIT sessions would involve either running or cycling. Here’s a simple plan to follow:
If you have access to a hill, then a good running exercise would be the following:

– Run up the hill flat out for 30-45 seconds
– Then, turn around and slowly walk back down for 60 seconds
– Turn and repeat for 20 minutes

One important thing to note is that, even during your rest periods, you should not get comfortable. Before you reach that relaxed state, start running again!

However, the best place to perform your HIIT workout is at the gym, Why? You have access to a much broader range of equipment and monitoring tools, which then allow you to better vary your workouts. Here are our top 3 ideas for HIIT workouts you can do at the gym.

Perform a bodyweight circuit
A bodyweight circuit is a great HIIT session as it allows you to exhaust a whole bunch of muscles in your body. Here’s a sample workout that you can vary to suit your needs:
– 50 jump squats
– 40 sit-ups
– 30 push ups
– 20 split jumps
– 10 tricep dips
– 30 seconds of burpees
– 45 seconds rest

It is important that you give 90-100% effort on every exercise to reach the full benefit. Then, during your break, make sure your heart rate doesn’t fully stabilize. If you’re not tired enough after, then incorporate some other exercises or up the rep count on each one.

Weights circuit
Performing a weights circuit for your HIIT is a great way to maximize fat loss alongside muscle growth. It is important that you set out space to perform your circuit and get all of the equipment ready ahead of time. Here is a good template for a weights circuit. You should be able to do most of it with similar weights. You should do all 4 sets of each exercise before moving onto the next one. However, you have the flexibility to alter this in any way that fits your goals.

– Do 30 seconds of overhead squats for 4 sets. Have a 30-second break between each one.
– Do 30 seconds of deadlifts for 4 sets. Have a 30-second break between each one.
– Do 30 seconds of lunges with alternating dumbbell curls for 4 sets. Have a 30-second break between each one.
– Do 30 seconds of clean & press for 4 sets. Have a 30-second break between each one.
– Do 30 seconds of renegade rows for 4 sets. Have a 30-second break between each one.

Use the Cardio Machines
Cardio machines are possibly the best ways to perform HIIT at the gym as they include pre-set workouts that you simply switch on. They will automatically count down how long you should be performing at a certain speed for and then tell you when to take a quick break. Common cardio machines now have HIIT programs built in include treadmills, static bikes, and rowing machines. The staff at your gym should be able to help.

The very nature of HIIT training means you can get tired in a shorter period of time than you would whilst doing other exercises. That’s why it’s important you give your body sufficient fuel to sustain your energy levels throughout. Here’s what you’ll need:

You should be consuming a moderate to high carbohydrate meal roughly 3 to 4 hours before starting your workout. This should ensure your body has suitable energy reserves to sustain it throughout. However, try not to eat too much or you’ll make yourself sluggish and require more exercise to burn off the excess calories. Its always a balance thing and you knowing how your body reacts to the food you put in it will dictate the kinds of foods that do well for you.

So there you go, embracing the HIIT training routines can get you results much faster than traditional cardio and weights. But again, different strokes for different folks is always a factor when trying a new exercise routine. You need to find your own balance on how best to incorporate HIIT into your exercise lifestyle.

But doing so will get you beach-body ready to hit the sandy beach this summer. And if you stick with it, just think how you're going to feel when the Autumn season makes its appearance and the Fall sports start making their appearance. But that’s another topic for another blog post. See you all soon, maybe on that beach.

Your Hip HIIT training partners here at HeartRateMonitorsUSA.com


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Fitness trends for 2017

Well it's here! 2017:
A new year symbolizes a fresh start—and the perfect chance to reboot your stale workouts maybe with one of 2017's top fitness trends.

In the upcoming year, wearable tech, body weight training, and high-intensity interval training (HIIT) will be the too go to exercise regimens, according to an annual report published by the American College of Sports Medicine (ACSM). They surveyed 1,801 fitness professionals, including personal trainers, wellness coaches, exercise physiologists, and college professors.

Fitness trackers and smartwatches have been hot holiday gifts for the last few years, and the ACSM says that trend won't be going anywhere in 2017—and in fact, it only got bigger. Recent updates from brands like Garmin, Apple, and Fitbit have sent the trend to number one for the holiday sales fitness picture for the year. Surprisingly, wearable tech products remained at the top of the list. In past years, there were questions about the accuracy of this technology. But the brands have upped their games and the especially accurate wearables have kept this trend around.

Today’s wearables track distance, and also provide heart rate readings, GPS route tracking, move reminders, and so much more. So even though newer smart phones have their own apps to monitor activity up to a point the smart wearables are not going anywhere anytime soon.  

Case in point the Garmin Forerunner 35 GPS Watch, with a Wrist Based HR, that tracks your Activity from HeartRateMonitorsUSA.com is one to keep your eyes on. If you're serious about tracking yourself in 2017, this is the one monitor you want strapped to your wrist.

Body weight training
It's easy to see why no-equipment workouts are so popular: They're relatively easy to learn, they can be modified to suit any ability level, and they can be done just about anywhere. Plus, body weight exercises are an efficient way to get fit for free. Push-ups and pull-ups are classic bodyweight moves, but there are plenty more to choose from, like squats, lunges, and planks, just to name a few.

HIIT
It's been around for a year or two and trainers know this is one exercise that keeps delivering the results your looking for.
HIIT's helps you torch calories fast by alternating quick bursts of high-intensity exercise with short rest periods. It can be found in all types of workouts, from Pilates to CrossFit and boot camp classes. High profile fitness companies are huge proponents of this form of exercise. 

To try a high-intensity interval training workout yourself, spend 20 to 30 minutes total combining repeated shorts bursts of work with short break periods, like 45 seconds of burpees with 15 seconds of rest followed by 45 seconds of squats, can burn around 190 calories per session and will keep your metabolism fired up long after you finish the routine.  And remember, a good Heart Rate Monitor is worth it to make sure your pushing yourself to your utmost and keeping track of your "Cool-Down" times. More importantly, one that also tracks your VO2 max estimate.  A good example of this is the Garmin Forerunner 735. Check it out by clicking on the name

Educated, certified, and experienced fitness professionals
The number of people who want to become personal trainers keeps growing, and they have more options than ever to earn accreditation. “Overall, people who work in the fitness industry are much more accountable and professional.

Not only is there continued growth in college and university programs, but there are more than 250 third-party certification organizations committed to teaching personal trainers best practices. As for the future of personal trainers and fitness professionals, the U.S. Department of Labor Bureau of Labor Statistics predicts these occupations to only increase in popularity, with employment of fitness professionals to rise 8% between 2014 and 2024.

Strength training
Gone are the days when the biggest fitness buffs out there stuck to cardio. Today, they know they can't miss strength training's science-backed benefits, such as boosting longevity, building muscle mass, and protecting against diabetes, back pain, and more. Plus, a growing number of women, in particular, have come to realize that lifting weights won't necessarily make them bulky, and in fact, will help them burn more fat and boost their metabolism.

Group training
SoulCycle, PureBarre, Orangetheory, CrossFit—they're all forms of group training, a huge fitness trend that will continue to thrive in 2017. The current group training movement kicked off in 2008 in conjunction with the beginning of the Great Recession, when the expense of personal training became a luxury many Americans could no longer afford. With many people using services like ClassPass to replace a gym membership entirely, we don't see the group training trend dying down anytime soon.

Exercise Is Medicine
Regular exercise lowers your risk of heart disease, stroke, cancer, dementia, and other chronic diseases, and serves as a powerful stress-reducer and mood-booster. That's why the ACSM and the American Medical Association co-launched Exercise Is Medicine, a global movement that encourages physicians to refer patients to fitness professionals in their communities, and likewise, encourages fitness professionals to make connections with physicians. With health-care costs on the rise, and with the future of the U.S. health insurance industry uncertain, using exercise as a preventive health tool is perhaps more important than ever.

Yoga
Just maybe your serene yogi friend is onto something: this ancient mind-body practice can be practiced on the go and can boost your mood, improve your life-senses, and strengthen your entire body. Yoga has been around for thousands of years and has been a modern fitness trend for at least a decade, so how does it continue to be so popular? ACSM notes that while traditional Ashtanga, Hatha, and Vinyasa classes are readily available, fitness pros are also constantly finding new ways to reinvent yoga—think aerial yoga, hot yoga, and rope wall yoga. Do yourself a serious favor and check out available yoga classes that may be in your area.  For an incentive to help you commit, why not get yourself your own yoga mat. You can select from a variety of colors and densities from a brand name like Aurorae

Exercise and weight loss
Achieving a healthy weight will never go out of style, and a healthy diet combined with regular exercise is the best way to reach your weight loss goal. Most of the well-publicized diet plans integrate exercise in addition to the daily routine of providing prepared meals to their clients, as a rule.  We will provide some additional information later regarding the recommended diet or as we would rather say, "Life Wellness Meal Plans" as a topic for a future blog.

Fitness programs for older adults
Baby Boomers ushered in an unprecedented fitness revolution back in the '80s, and now, they're reaching retirement age and still enjoying the perks of physical activity, the survey suggests. More businesses are tailoring classes to better serve this aging population. Even the frail elderly can improve their balance and ability to perform activities of daily living when given appropriate functional fitness program activities.

Today's health trainers and doctors are happy to see this group targeted by the industry. Another group that needs to be targeted as well are the overweight and obese children and teens, that seem to become more sedentary as not only video games but everything social is keeping them glued to their electronic devices instead of getting out and being active. The industry seems to be giving up on this population because they aren’t profitable, but now schools and civic-minded groups are now focusing on them as well. Programs for overweight and obese youth ranked in the top 20 of last year's reports but was kicked off the list for 2017, despite the fact the youth obesity rate has yet to decrease in recent years. It is the hope that fitness professionals and businesses reconsider this important segment in future years, as they have with older adults.

Functional fitness
Functional training gives you the type of strength that really matters: the kind that lets you move furniture, lift a suitcase into an overhead bin, or carry your toddler. In other words, it improves your coordination, balance, force, power, and endurance and helps enhance your ability to perform normal daily activities. This trend has moved up and down on the survey ranking since 2007. In addition to being a big part of CrossFit programs, functional fitness is often used in clinical programs to help with rehabilitation and independent living for older adults.

Outdoor activities
Think a  trainer will only have you working out in a gym? Not so much—these days, they're recommending all kinds of outdoor activities to clients as a way to enhance their overall fitness. Serious trainers consider outdoor activities as anything from kayaking to pick-up basketball to high-adventure excursions like camping and rock climbing. Experts say you can burn upward of 530 calories an hour when hiking, and even more if the wind resistance is high. Outdoor excursions have mental benefits too: greenery elicits a mood-boosting response after just five minutes. Plus, doesn’t a breathtaking mountain view sound much more exhilarating than your gym’s television screen?  Sounds again like another great topic to get you outside and enjoying the (your) environment.

Group personal training
This trend mixes the effectiveness of a one-on-one personal trainer with the economic sensibilities of a group class. Between two and four people can elect to use a group personal trainer, who can focus on this small group while not charging the same high prices they would for a purely individual session. In these challenging economic times, personal trainers are being more creative in the way they package personal training sessions and how they market themselves to small groups. That explains why this trend has made the list since 2007 and remained through 2017.

Wellness coaching
As opposed to personal training, health and wellness coaching focuses on "the more" mental aspects of wellness, like goal-setting. These coaches provide support and encouragement for clients who want to meet certain goals in their health, like participating in rehabilitation or disease prevention. Recently, personal trainers have implemented the techniques of wellness coaches into their fitness practices, blending the two trends into one.

Worksite health promotion
Companies are beginning to realize that a healthy employee is a happy, more productive employee—and that creating programs and services that promote positive behaviors like working out, quitting smoking, and losing weight ultimately controls rising health care costs. If your company already offers things on-site yoga, gym reimbursement, or Weight Watchers, they now realize that they will see more of their employees at work in 2017.

If that is not enough of an incentive to get you working to motivate your employees to be healthy and fit. There are a lot of incentives out there. One that we like is the benefit of walking and if your company implements the 10,000 step programs that are available, you can get access to a lot of goal setting guidelines to help you start the program up at your company.  And what better way to start the program off then by providing an accurate pedometer to every employee that steps up (get it? Steps up) and takes the challenge. At HeartRateMonitorsUSA.com we offer pedometers that can be imprinted with your company logo or slogan so that the program becomes one with you and your employees.  To see a variety of imprintable pedometers that you can select from, simply Click Here.

So go ahead and choose the physical activity that best fits you and your lifestyle and lets see just how you do by December 31st. 2017

Please remember, as always, check with your physician before undertaking any new fitness regimens, especially if you were NOT actively exercising your body!

Excerpts about this topic were taken from Fox News

 

Read more

Well it's here! 2017:
A new year symbolizes a fresh start—and the perfect chance to reboot your stale workouts maybe with one of 2017's top fitness trends.

In the upcoming year, wearable tech, body weight training, and high-intensity interval training (HIIT) will be the too go to exercise regimens, according to an annual report published by the American College of Sports Medicine (ACSM). They surveyed 1,801 fitness professionals, including personal trainers, wellness coaches, exercise physiologists, and college professors.

Fitness trackers and smartwatches have been hot holiday gifts for the last few years, and the ACSM says that trend won't be going anywhere in 2017—and in fact, it only got bigger. Recent updates from brands like Garmin, Apple, and Fitbit have sent the trend to number one for the holiday sales fitness picture for the year. Surprisingly, wearable tech products remained at the top of the list. In past years, there were questions about the accuracy of this technology. But the brands have upped their games and the especially accurate wearables have kept this trend around.

Today’s wearables track distance, and also provide heart rate readings, GPS route tracking, move reminders, and so much more. So even though newer smart phones have their own apps to monitor activity up to a point the smart wearables are not going anywhere anytime soon.  

Case in point the Garmin Forerunner 35 GPS Watch, with a Wrist Based HR, that tracks your Activity from HeartRateMonitorsUSA.com is one to keep your eyes on. If you're serious about tracking yourself in 2017, this is the one monitor you want strapped to your wrist.

Body weight training
It's easy to see why no-equipment workouts are so popular: They're relatively easy to learn, they can be modified to suit any ability level, and they can be done just about anywhere. Plus, body weight exercises are an efficient way to get fit for free. Push-ups and pull-ups are classic bodyweight moves, but there are plenty more to choose from, like squats, lunges, and planks, just to name a few.

HIIT
It's been around for a year or two and trainers know this is one exercise that keeps delivering the results your looking for.
HIIT's helps you torch calories fast by alternating quick bursts of high-intensity exercise with short rest periods. It can be found in all types of workouts, from Pilates to CrossFit and boot camp classes. High profile fitness companies are huge proponents of this form of exercise. 

To try a high-intensity interval training workout yourself, spend 20 to 30 minutes total combining repeated shorts bursts of work with short break periods, like 45 seconds of burpees with 15 seconds of rest followed by 45 seconds of squats, can burn around 190 calories per session and will keep your metabolism fired up long after you finish the routine.  And remember, a good Heart Rate Monitor is worth it to make sure your pushing yourself to your utmost and keeping track of your "Cool-Down" times. More importantly, one that also tracks your VO2 max estimate.  A good example of this is the Garmin Forerunner 735. Check it out by clicking on the name

Educated, certified, and experienced fitness professionals
The number of people who want to become personal trainers keeps growing, and they have more options than ever to earn accreditation. “Overall, people who work in the fitness industry are much more accountable and professional.

Not only is there continued growth in college and university programs, but there are more than 250 third-party certification organizations committed to teaching personal trainers best practices. As for the future of personal trainers and fitness professionals, the U.S. Department of Labor Bureau of Labor Statistics predicts these occupations to only increase in popularity, with employment of fitness professionals to rise 8% between 2014 and 2024.

Strength training
Gone are the days when the biggest fitness buffs out there stuck to cardio. Today, they know they can't miss strength training's science-backed benefits, such as boosting longevity, building muscle mass, and protecting against diabetes, back pain, and more. Plus, a growing number of women, in particular, have come to realize that lifting weights won't necessarily make them bulky, and in fact, will help them burn more fat and boost their metabolism.

Group training
SoulCycle, PureBarre, Orangetheory, CrossFit—they're all forms of group training, a huge fitness trend that will continue to thrive in 2017. The current group training movement kicked off in 2008 in conjunction with the beginning of the Great Recession, when the expense of personal training became a luxury many Americans could no longer afford. With many people using services like ClassPass to replace a gym membership entirely, we don't see the group training trend dying down anytime soon.

Exercise Is Medicine
Regular exercise lowers your risk of heart disease, stroke, cancer, dementia, and other chronic diseases, and serves as a powerful stress-reducer and mood-booster. That's why the ACSM and the American Medical Association co-launched Exercise Is Medicine, a global movement that encourages physicians to refer patients to fitness professionals in their communities, and likewise, encourages fitness professionals to make connections with physicians. With health-care costs on the rise, and with the future of the U.S. health insurance industry uncertain, using exercise as a preventive health tool is perhaps more important than ever.

Yoga
Just maybe your serene yogi friend is onto something: this ancient mind-body practice can be practiced on the go and can boost your mood, improve your life-senses, and strengthen your entire body. Yoga has been around for thousands of years and has been a modern fitness trend for at least a decade, so how does it continue to be so popular? ACSM notes that while traditional Ashtanga, Hatha, and Vinyasa classes are readily available, fitness pros are also constantly finding new ways to reinvent yoga—think aerial yoga, hot yoga, and rope wall yoga. Do yourself a serious favor and check out available yoga classes that may be in your area.  For an incentive to help you commit, why not get yourself your own yoga mat. You can select from a variety of colors and densities from a brand name like Aurorae

Exercise and weight loss
Achieving a healthy weight will never go out of style, and a healthy diet combined with regular exercise is the best way to reach your weight loss goal. Most of the well-publicized diet plans integrate exercise in addition to the daily routine of providing prepared meals to their clients, as a rule.  We will provide some additional information later regarding the recommended diet or as we would rather say, "Life Wellness Meal Plans" as a topic for a future blog.

Fitness programs for older adults
Baby Boomers ushered in an unprecedented fitness revolution back in the '80s, and now, they're reaching retirement age and still enjoying the perks of physical activity, the survey suggests. More businesses are tailoring classes to better serve this aging population. Even the frail elderly can improve their balance and ability to perform activities of daily living when given appropriate functional fitness program activities.

Today's health trainers and doctors are happy to see this group targeted by the industry. Another group that needs to be targeted as well are the overweight and obese children and teens, that seem to become more sedentary as not only video games but everything social is keeping them glued to their electronic devices instead of getting out and being active. The industry seems to be giving up on this population because they aren’t profitable, but now schools and civic-minded groups are now focusing on them as well. Programs for overweight and obese youth ranked in the top 20 of last year's reports but was kicked off the list for 2017, despite the fact the youth obesity rate has yet to decrease in recent years. It is the hope that fitness professionals and businesses reconsider this important segment in future years, as they have with older adults.

Functional fitness
Functional training gives you the type of strength that really matters: the kind that lets you move furniture, lift a suitcase into an overhead bin, or carry your toddler. In other words, it improves your coordination, balance, force, power, and endurance and helps enhance your ability to perform normal daily activities. This trend has moved up and down on the survey ranking since 2007. In addition to being a big part of CrossFit programs, functional fitness is often used in clinical programs to help with rehabilitation and independent living for older adults.

Outdoor activities
Think a  trainer will only have you working out in a gym? Not so much—these days, they're recommending all kinds of outdoor activities to clients as a way to enhance their overall fitness. Serious trainers consider outdoor activities as anything from kayaking to pick-up basketball to high-adventure excursions like camping and rock climbing. Experts say you can burn upward of 530 calories an hour when hiking, and even more if the wind resistance is high. Outdoor excursions have mental benefits too: greenery elicits a mood-boosting response after just five minutes. Plus, doesn’t a breathtaking mountain view sound much more exhilarating than your gym’s television screen?  Sounds again like another great topic to get you outside and enjoying the (your) environment.

Group personal training
This trend mixes the effectiveness of a one-on-one personal trainer with the economic sensibilities of a group class. Between two and four people can elect to use a group personal trainer, who can focus on this small group while not charging the same high prices they would for a purely individual session. In these challenging economic times, personal trainers are being more creative in the way they package personal training sessions and how they market themselves to small groups. That explains why this trend has made the list since 2007 and remained through 2017.

Wellness coaching
As opposed to personal training, health and wellness coaching focuses on "the more" mental aspects of wellness, like goal-setting. These coaches provide support and encouragement for clients who want to meet certain goals in their health, like participating in rehabilitation or disease prevention. Recently, personal trainers have implemented the techniques of wellness coaches into their fitness practices, blending the two trends into one.

Worksite health promotion
Companies are beginning to realize that a healthy employee is a happy, more productive employee—and that creating programs and services that promote positive behaviors like working out, quitting smoking, and losing weight ultimately controls rising health care costs. If your company already offers things on-site yoga, gym reimbursement, or Weight Watchers, they now realize that they will see more of their employees at work in 2017.

If that is not enough of an incentive to get you working to motivate your employees to be healthy and fit. There are a lot of incentives out there. One that we like is the benefit of walking and if your company implements the 10,000 step programs that are available, you can get access to a lot of goal setting guidelines to help you start the program up at your company.  And what better way to start the program off then by providing an accurate pedometer to every employee that steps up (get it? Steps up) and takes the challenge. At HeartRateMonitorsUSA.com we offer pedometers that can be imprinted with your company logo or slogan so that the program becomes one with you and your employees.  To see a variety of imprintable pedometers that you can select from, simply Click Here.

So go ahead and choose the physical activity that best fits you and your lifestyle and lets see just how you do by December 31st. 2017

Please remember, as always, check with your physician before undertaking any new fitness regimens, especially if you were NOT actively exercising your body!

Excerpts about this topic were taken from Fox News

 

Read more