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Spring Has Sprung! How’s That Fitness Resolution Coming Along?

Since today is the first day of Spring for 2019, time is ticking to see if you’re really going to get that body of yours into shape for swim season this year. Yes, it's only the middle to end of March, but with the warmer weather soon to make its appearance, it's not going to be too long until you’re going to be seen wearing those clothes of Summer. So, how do you think you’re going to look wearing that tank-top and shorts?

With the Spring sun ascending higher and higher each day, each week, you don’t have much time to shed a few pounds and tone up those saggy arms and leg muscles. Remember, the summer season is only a mere 12 weeks away. It's now crunch time, literally!

It’s all too easy during the winter to get into a routine of lounging around on the couch when you get home from work while you catch up on the latest episode of your favorite shows. But now is the time to kick those habits to the curb. And get yourself active, I mean, really active!

Take advantage of the warmer weather and longer days to get outside and hit the pavements or recently thawed mountain trails around your home. Get that blood pumping again. Try and do something every day even if it’s just a walk. But walk briskly and swing those arms as you put a couple of miles behind you.

How Much Exercise Do I need?
Any movement you get in during your day is better than nothing, but health professionals recommend the following:

150 Minutes of moderate aerobic exercise a week. This works out to around 30 minutes a day if you only want to exercise during a work week, or 20 minutes a day if you include weekends.

When you look at it this way, fitting in 20–30 minutes a day is a lot more manageable. For example, you could even break this up into chunks: do a quick 15-minute workout in the morning and an evening brisk walk when you get home.

Two strength training workouts a week. There is no time limit specified for toning exercises, so you could even include a few squats, lunges and push-ups with your quick cardio session on two of those days. Strength exercises help you build muscle mass, which boosts your metabolic rate and helps you burn more calories – even when you’re resting. It’s also a great way to improve your bone health.

Even quick workouts offer great health benefits. Find out what you enjoy doing and build a routine around it. Does an early evening walk around the neighborhood with the family make you want to lace up your shoes and hit the streets? Does going to the gym motivate you? Or, do you prefer to exercise at home with a Jillian Michaels DVD or a fun YouTube video? Would you rather get your heart rate up with a good cardio session, or are toning exercises more up your alley?

It’s important to find exercises that you enjoy doing; this way you’ll be more likely to stick to them and make them a daily habit.

Keep in mind that the key to getting that body of yours into the kind of shape that you won’t be embarrassed about this summer is to set a goal. Really quite a few goals so that after you’ve mastered the first, you move onto the second, then the third….. People are naturally competitive, but you need to set an expectant goal that can be achieved. This is what will motivate you to help you keep going till you reach and surpass that goal. In order to measure just how you're doing on reaching that goal, we recommend using an activity tracker. There are many out there, selecting the right one sometimes depends on the type of exercise you're going to be working on. For our purposes, we like the Garmin Forerunner 235 GPS Running Watch, With its built in GPS and Strapless Heart Rate, the Garmin Forerunner 235 is a must have for any runner, or exercise buff looking to get valuable feedback during their run, or exercise regimen. It's GPS functionality, created by Garmin, along with Wrist-based Heart Rate Tracks distance, pace, time, heart rate and more
The connected features automatic uploads to Garmin Connect, live tracking and the continuous "Activity tracking²" counts daily steps, distance, calories, and sleep.

Sometimes, even if you’re training like an Olympian, your nutrition and caloric intake can hold you back. If you’re struggling to see results, taking a look at what you’re putting into your body can be a good place to start. Everything needs balance, including your diet. The right combinations of carbs, protein and fat, yes, we said fat, but good fat is necessary as you begin to be more active and push your body so that those calories you ingested provide the breakdown into fuel that propels you to a healthier way of life.

As they say, you can’t out-train a bad diet. Usually, a few simple tweaks are all that is needed to start seeing results. It’s no good working out every day, but you’re eating badly – or skipping meals. When you exercise regularly, you automatically crave healthier food options.

Your metabolism also increases, which means that you’ll be peckish, more often than what you’re used to. Make sure you have some nutritious snacks with you to nibble on during the day. Fruit, low-fat yogurt, nuts, seeds, raw veggies, and hummus are all tasty and good for you. Start your day with a good breakfast, like a bowl of oats with low-fat milk and a banana. Don’t skip meals and stay hydrated with plenty of water throughout the day.

If you follow these tips and work at making a commitment to incorporating a set time schedule you can use these 12 weeks to lose those extra pounds, tone those flabby, well not too flabby arms, thighs and calves and give you the thing you're looking forward to getting. A healthier, leaner you in time for bathing suit season! So, what are YOU waiting for? Get up and MOVE!

Read more
Since today is the first day of Spring for 2019, time is ticking to see if you’re really going to get that body of yours into shape for swim season this year. Yes, it's only the middle to end of March, but with the warmer weather soon to make its appearance, it's not going to be too long until you’re going to be seen wearing those clothes of Summer. So, how do you think you’re going to look wearing that tank-top and shorts?

With the Spring sun ascending higher and higher each day, each week, you don’t have much time to shed a few pounds and tone up those saggy arms and leg muscles. Remember, the summer season is only a mere 12 weeks away. It's now crunch time, literally!

It’s all too easy during the winter to get into a routine of lounging around on the couch when you get home from work while you catch up on the latest episode of your favorite shows. But now is the time to kick those habits to the curb. And get yourself active, I mean, really active!

Take advantage of the warmer weather and longer days to get outside and hit the pavements or recently thawed mountain trails around your home. Get that blood pumping again. Try and do something every day even if it’s just a walk. But walk briskly and swing those arms as you put a couple of miles behind you.

How Much Exercise Do I need?
Any movement you get in during your day is better than nothing, but health professionals recommend the following:

150 Minutes of moderate aerobic exercise a week. This works out to around 30 minutes a day if you only want to exercise during a work week, or 20 minutes a day if you include weekends.

When you look at it this way, fitting in 20–30 minutes a day is a lot more manageable. For example, you could even break this up into chunks: do a quick 15-minute workout in the morning and an evening brisk walk when you get home.

Two strength training workouts a week. There is no time limit specified for toning exercises, so you could even include a few squats, lunges and push-ups with your quick cardio session on two of those days. Strength exercises help you build muscle mass, which boosts your metabolic rate and helps you burn more calories – even when you’re resting. It’s also a great way to improve your bone health.

Even quick workouts offer great health benefits. Find out what you enjoy doing and build a routine around it. Does an early evening walk around the neighborhood with the family make you want to lace up your shoes and hit the streets? Does going to the gym motivate you? Or, do you prefer to exercise at home with a Jillian Michaels DVD or a fun YouTube video? Would you rather get your heart rate up with a good cardio session, or are toning exercises more up your alley?

It’s important to find exercises that you enjoy doing; this way you’ll be more likely to stick to them and make them a daily habit.

Keep in mind that the key to getting that body of yours into the kind of shape that you won’t be embarrassed about this summer is to set a goal. Really quite a few goals so that after you’ve mastered the first, you move onto the second, then the third….. People are naturally competitive, but you need to set an expectant goal that can be achieved. This is what will motivate you to help you keep going till you reach and surpass that goal. In order to measure just how you're doing on reaching that goal, we recommend using an activity tracker. There are many out there, selecting the right one sometimes depends on the type of exercise you're going to be working on. For our purposes, we like the Garmin Forerunner 235 GPS Running Watch, With its built in GPS and Strapless Heart Rate, the Garmin Forerunner 235 is a must have for any runner, or exercise buff looking to get valuable feedback during their run, or exercise regimen. It's GPS functionality, created by Garmin, along with Wrist-based Heart Rate Tracks distance, pace, time, heart rate and more
The connected features automatic uploads to Garmin Connect, live tracking and the continuous "Activity tracking²" counts daily steps, distance, calories, and sleep.

Sometimes, even if you’re training like an Olympian, your nutrition and caloric intake can hold you back. If you’re struggling to see results, taking a look at what you’re putting into your body can be a good place to start. Everything needs balance, including your diet. The right combinations of carbs, protein and fat, yes, we said fat, but good fat is necessary as you begin to be more active and push your body so that those calories you ingested provide the breakdown into fuel that propels you to a healthier way of life.

As they say, you can’t out-train a bad diet. Usually, a few simple tweaks are all that is needed to start seeing results. It’s no good working out every day, but you’re eating badly – or skipping meals. When you exercise regularly, you automatically crave healthier food options.

Your metabolism also increases, which means that you’ll be peckish, more often than what you’re used to. Make sure you have some nutritious snacks with you to nibble on during the day. Fruit, low-fat yogurt, nuts, seeds, raw veggies, and hummus are all tasty and good for you. Start your day with a good breakfast, like a bowl of oats with low-fat milk and a banana. Don’t skip meals and stay hydrated with plenty of water throughout the day.

If you follow these tips and work at making a commitment to incorporating a set time schedule you can use these 12 weeks to lose those extra pounds, tone those flabby, well not too flabby arms, thighs and calves and give you the thing you're looking forward to getting. A healthier, leaner you in time for bathing suit season! So, what are YOU waiting for? Get up and MOVE!

Read more

Are You Up To the Army’s New Fitness Training Test?

A lot of us think we’re in pretty good shape, especially if we like to keep ourselves active, watch the carbs we eat and exercise on a regular basis. But, if you’re in the right age group, which is between the ages of 18- to 35 and 35 is pushing it! You may want to see just how good of shape you really are in by taking the Army’s new physical fitness test. You can see how well you measure up against those young men and women that would like to be all that they can be by joining the army.

The main reason the army is changing up their fitness tests is to make it a more overall test of a recruit ability to perform so that they are ready for combat. The current one that had been modified in the 80’s does not measure how well a soldier will perform under fire. The service has spent more than a decade looking for a better way to not only measure combat readiness but also to train soldiers to that standard while reducing injuries.

Now, the army has a core fitness program that they feel addresses this obstacle to helping instill stamina, strength/ and agility training into a fitness program. They’ve created a 6-module exercise readiness test that consists of 6 fitness sets. They have called it the “Army Fitness Readiness Test”.

The way this was created is that When you reverse-engineer combat specific tasks, you end up needing to train five different domains of physical fitness, Lt. Col. David Feltwell, the principal doctrine developer for the Army ‘s physical readiness program. Those domains include muscular and cardiovascular endurance — which is measured by muscular strength, explosive strength and agility.

There were a lot of difference choices to represent all of those types of fitness.

“We then selected somewhere in the neighborhood of 30 field-expedient tests — everything from pullups and sit-ups to bench press and dead lift, to vertical jump to sumo squats — and we administered those to a large sample at Fort Riley [in Kansas] in 2014,” East said.

They narrowed those options down to six:

1. A two-mile run.

2. A 250-meter sprint/drag/carry. Soldier begins in the prone position, stands up and sprints 25 meters to the far line, returns to the start line, pulls sled backwards to the far line, returns backwards with sled to the start line, grasps two 30-pound kettlebells and runs 25 meters to the far line, returns with the kettlebells to the start line, drops kettlebells at start line, turns and sprints 25 meters to the far line, and returns to the start/finish line.

3. A maximum weight deadlift.

4. The leg tuck. Soldier grasps a climbing bar with alternating neutral grip in the dead hang position; flexes with elbows, hips, and waist to bring knees up, touching both elbows with knees; and returns to the dead hang position. Repeat.

5. Standing power throw. Soldier tosses a 10-pound medicine ball backward.

6. T-pushup. The soldier begins in the down position, pushes the body into up position, lowers body to the ground, extends arms out to the sides into the T position, and then returns to the starting position

“The sprint/drag/carry is actually pretty rough,” said Sgt. Thomas Masi, of B Company, 2nd Battalion, 75th Ranger Regiment. “I didn’t think it was going to be that bad.”

A 2017 Best Ranger Competition winner agreed that it was the most challenging event.
“I think the sprint, drag and carry — just because it’s an all-out event and incorporates a bunch of different muscle groups so it stresses you more than just an individual muscle group,

“When that test was developed, they were still under the guidance of zero equipment,” said East, the research physiologist at CIMT. “What we know is that we can’t assess muscular strength with no equipment. You have to pick something up and put it down.”

If in looking at this test you recognize the fact that it is pretty similar to a “HIIT” exercise program. (High-Intensity Interval Training) which has gained in popularity with fitness buffs over the past several years.

So, you don’t have to enlist to go through this grueling test. You can join a gym or fitness training group and see just how well you measure up against what the new army recruits are doing to get in the best possible shape to defend our country.

Keeping track of your results as you put yourself through the paces of a HIIT workout is important to make sure your performing at your maximum, and also that your rest periods are also being taking at the right time and right duration. In order to track these results properly using an Activity monitor with a heart rate function along with V02Max functionality can be beneficial to your end results. One such device is the Garmin Vivoactive 3 GPS Smart Activity Tracker  With help from Elevate™ Wrist-based heart rate technology², Vivoactive 3 lets you monitor key aspects of your fitness and stress to show how your body responds under various circumstances. For example, it’s able to estimate your VO2 max and fitness age, 2 indicators of physical fitness that can often improve over time with regular exercise. It also tracks your heart rate variability (HRV), which is used to calculate and track your stress level. Vivoactive 3 can make you aware when physical or emotional sources cause your stress level to rise so you can find a way to relieve the pressure.

So with using a fitness tracker like the Vívosmart, you can monitor your progress as you put yourself through your own PT training. Then you can prove it to yourself that you are really performing at your peak and being “All That You Can Be”!




Read more

A lot of us think we’re in pretty good shape, especially if we like to keep ourselves active, watch the carbs we eat and exercise on a regular basis. But, if you’re in the right age group, which is between the ages of 18- to 35 and 35 is pushing it! You may want to see just how good of shape you really are in by taking the Army’s new physical fitness test. You can see how well you measure up against those young men and women that would like to be all that they can be by joining the army.

The main reason the army is changing up their fitness tests is to make it a more overall test of a recruit ability to perform so that they are ready for combat. The current one that had been modified in the 80’s does not measure how well a soldier will perform under fire. The service has spent more than a decade looking for a better way to not only measure combat readiness but also to train soldiers to that standard while reducing injuries.

Now, the army has a core fitness program that they feel addresses this obstacle to helping instill stamina, strength/ and agility training into a fitness program. They’ve created a 6-module exercise readiness test that consists of 6 fitness sets. They have called it the “Army Fitness Readiness Test”.

The way this was created is that When you reverse-engineer combat specific tasks, you end up needing to train five different domains of physical fitness, Lt. Col. David Feltwell, the principal doctrine developer for the Army ‘s physical readiness program. Those domains include muscular and cardiovascular endurance — which is measured by muscular strength, explosive strength and agility.

There were a lot of difference choices to represent all of those types of fitness.

“We then selected somewhere in the neighborhood of 30 field-expedient tests — everything from pullups and sit-ups to bench press and dead lift, to vertical jump to sumo squats — and we administered those to a large sample at Fort Riley [in Kansas] in 2014,” East said.

They narrowed those options down to six:

1. A two-mile run.

2. A 250-meter sprint/drag/carry. Soldier begins in the prone position, stands up and sprints 25 meters to the far line, returns to the start line, pulls sled backwards to the far line, returns backwards with sled to the start line, grasps two 30-pound kettlebells and runs 25 meters to the far line, returns with the kettlebells to the start line, drops kettlebells at start line, turns and sprints 25 meters to the far line, and returns to the start/finish line.

3. A maximum weight deadlift.

4. The leg tuck. Soldier grasps a climbing bar with alternating neutral grip in the dead hang position; flexes with elbows, hips, and waist to bring knees up, touching both elbows with knees; and returns to the dead hang position. Repeat.

5. Standing power throw. Soldier tosses a 10-pound medicine ball backward.

6. T-pushup. The soldier begins in the down position, pushes the body into up position, lowers body to the ground, extends arms out to the sides into the T position, and then returns to the starting position

“The sprint/drag/carry is actually pretty rough,” said Sgt. Thomas Masi, of B Company, 2nd Battalion, 75th Ranger Regiment. “I didn’t think it was going to be that bad.”

A 2017 Best Ranger Competition winner agreed that it was the most challenging event.
“I think the sprint, drag and carry — just because it’s an all-out event and incorporates a bunch of different muscle groups so it stresses you more than just an individual muscle group,

“When that test was developed, they were still under the guidance of zero equipment,” said East, the research physiologist at CIMT. “What we know is that we can’t assess muscular strength with no equipment. You have to pick something up and put it down.”

If in looking at this test you recognize the fact that it is pretty similar to a “HIIT” exercise program. (High-Intensity Interval Training) which has gained in popularity with fitness buffs over the past several years.

So, you don’t have to enlist to go through this grueling test. You can join a gym or fitness training group and see just how well you measure up against what the new army recruits are doing to get in the best possible shape to defend our country.

Keeping track of your results as you put yourself through the paces of a HIIT workout is important to make sure your performing at your maximum, and also that your rest periods are also being taking at the right time and right duration. In order to track these results properly using an Activity monitor with a heart rate function along with V02Max functionality can be beneficial to your end results. One such device is the Garmin Vivoactive 3 GPS Smart Activity Tracker  With help from Elevate™ Wrist-based heart rate technology², Vivoactive 3 lets you monitor key aspects of your fitness and stress to show how your body responds under various circumstances. For example, it’s able to estimate your VO2 max and fitness age, 2 indicators of physical fitness that can often improve over time with regular exercise. It also tracks your heart rate variability (HRV), which is used to calculate and track your stress level. Vivoactive 3 can make you aware when physical or emotional sources cause your stress level to rise so you can find a way to relieve the pressure.

So with using a fitness tracker like the Vívosmart, you can monitor your progress as you put yourself through your own PT training. Then you can prove it to yourself that you are really performing at your peak and being “All That You Can Be”!




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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Staying In Your Heart Rate Zone, Maximizes Your Fitness Routines!

Anyone can go through the motions of working out, hitting that treadmill, lifting some iron and working up a sweat. But if your goal is to push your body through the fitness grind, with the goal of getting that body of yours toned up and ready for a summer beach, are you sure you're going about it the right way?

Today, most fitness trainers will tell you that in order maximize your fitness training in the amount of time that’s available to you on a regular basis you need to get the most out of what you’re asking your body to accomplish for you. And that means by monitoring your heart rate as you work out!

To achieve your fitness goals of strengthening and toning those muscles and your body, you need to find the heart-rate zone where your workout yields safe, efficient and beneficial results.

You first need to understand your maximum heart rate (MHR), or the peak amount of beats your heart has the potential to reach. Now a straightforward way to calculate this is by subtracting your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get an MHR of 175.

Once you know your MHR, calculate your desired heart rate training zone, i.e. the level at which your heart is being exercised and conditioned but not overworked.

The American Heart Association recommends a general target heart rate of:

Moderate Exercise Intensity: 50 to about 70 percent of your MHR
Vigorous exercise intensity: 70 to about 85 percent of your MHR

Now if you’re just starting out with an exercise program, aim for the lower end of your target zone. Then, gradually build up the intensity. If you are healthy, and regularly take part in a fitness routine, opt for the higher end of the zone. But first, and this is important, you had better check with your family doctor to make sure you’re physically capable of starting a new exercise program. You need to be in a moderately healthy physical shape before you begin any strenuous exercise program, where you’re going to be pushing your body, and your doctor can monitor you to make sure you won’t cause yourself any problems. Usually, they are only too happy to support a person who is looking to getting back on the good side of that bathroom scale.

There are two tried and true methods to know if you're in your target heart rate zone:

The Manual Method: Stop exercising for a moment and take your pulse for 15 seconds over your carotid artery. Place your index and third fingers on your neck to the side of your windpipe. Multiply this number by four to calculate your beats per minute.

The Tech Way: Most smartwatches today have the capability of providing you with your Maximum Heart Rate and what your recommended “Target Heart Rate” should be. Most Garmin fitness watches, with the Heart Rate capability, can provide you with this information simply after you enter the necessary information regarding creating your profile. One such watch that fits the bill is the Garmin Vivoactive 3 Smart Activity Tracker  While it is an excellent runner’s watch, it also provided double duty as being an “All-Around” Activity Tracker as well, capable of monitoring your heart rate performance with the new “Elevate Heart Rate Technology! This watch comes preloaded with various sports activity programs that allow you to select the sports activity your taking part in, while your watch will be monitoring your progress.

Setting Up Those Max Heart Rate Zones: A heart rate zone is a set range of heart beats per minute. The five commonly accepted heart rate zones are numbered from 1 to 5 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate. This is just some basic information provided by Garmin to show you how easy it is to set up and monitor your Max Heart Rate Zones.

The Garmin device with this capability uses your user profile information from the initial setup to determine your default heart rate zones. For the most accurate calorie data during your activity, set your maximum heart rate. You also can set each heart rate zone and enter your resting heart rate manually. You can adjust your zones manually on the device or use your Garmin Connect™ account.

Whichever method you use to determine your Maximum Heart Rate and Target Levels, using this information to monitor your progress is essential to your getting the most out of your workouts. By making use of this technology and having your watch send that data once created, up to Garmin Connect you will have access to it in order to track your progress and to see in what areas you need to improve on, especially if you want to get that toned body in time for the summer sun.

So, doesn’t it make sense to get the most out of your workouts by knowing and managing your own, Heart Rate Zone?

Brought to you by your work-out friends, here at HeartRateMonitorsUSA.com!

 

Read more

Anyone can go through the motions of working out, hitting that treadmill, lifting some iron and working up a sweat. But if your goal is to push your body through the fitness grind, with the goal of getting that body of yours toned up and ready for a summer beach, are you sure you're going about it the right way?

Today, most fitness trainers will tell you that in order maximize your fitness training in the amount of time that’s available to you on a regular basis you need to get the most out of what you’re asking your body to accomplish for you. And that means by monitoring your heart rate as you work out!

To achieve your fitness goals of strengthening and toning those muscles and your body, you need to find the heart-rate zone where your workout yields safe, efficient and beneficial results.

You first need to understand your maximum heart rate (MHR), or the peak amount of beats your heart has the potential to reach. Now a straightforward way to calculate this is by subtracting your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get an MHR of 175.

Once you know your MHR, calculate your desired heart rate training zone, i.e. the level at which your heart is being exercised and conditioned but not overworked.

The American Heart Association recommends a general target heart rate of:

Moderate Exercise Intensity: 50 to about 70 percent of your MHR
Vigorous exercise intensity: 70 to about 85 percent of your MHR

Now if you’re just starting out with an exercise program, aim for the lower end of your target zone. Then, gradually build up the intensity. If you are healthy, and regularly take part in a fitness routine, opt for the higher end of the zone. But first, and this is important, you had better check with your family doctor to make sure you’re physically capable of starting a new exercise program. You need to be in a moderately healthy physical shape before you begin any strenuous exercise program, where you’re going to be pushing your body, and your doctor can monitor you to make sure you won’t cause yourself any problems. Usually, they are only too happy to support a person who is looking to getting back on the good side of that bathroom scale.

There are two tried and true methods to know if you're in your target heart rate zone:

The Manual Method: Stop exercising for a moment and take your pulse for 15 seconds over your carotid artery. Place your index and third fingers on your neck to the side of your windpipe. Multiply this number by four to calculate your beats per minute.

The Tech Way: Most smartwatches today have the capability of providing you with your Maximum Heart Rate and what your recommended “Target Heart Rate” should be. Most Garmin fitness watches, with the Heart Rate capability, can provide you with this information simply after you enter the necessary information regarding creating your profile. One such watch that fits the bill is the Garmin Vivoactive 3 Smart Activity Tracker  While it is an excellent runner’s watch, it also provided double duty as being an “All-Around” Activity Tracker as well, capable of monitoring your heart rate performance with the new “Elevate Heart Rate Technology! This watch comes preloaded with various sports activity programs that allow you to select the sports activity your taking part in, while your watch will be monitoring your progress.

Setting Up Those Max Heart Rate Zones: A heart rate zone is a set range of heart beats per minute. The five commonly accepted heart rate zones are numbered from 1 to 5 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate. This is just some basic information provided by Garmin to show you how easy it is to set up and monitor your Max Heart Rate Zones.

The Garmin device with this capability uses your user profile information from the initial setup to determine your default heart rate zones. For the most accurate calorie data during your activity, set your maximum heart rate. You also can set each heart rate zone and enter your resting heart rate manually. You can adjust your zones manually on the device or use your Garmin Connect™ account.

Whichever method you use to determine your Maximum Heart Rate and Target Levels, using this information to monitor your progress is essential to your getting the most out of your workouts. By making use of this technology and having your watch send that data once created, up to Garmin Connect you will have access to it in order to track your progress and to see in what areas you need to improve on, especially if you want to get that toned body in time for the summer sun.

So, doesn’t it make sense to get the most out of your workouts by knowing and managing your own, Heart Rate Zone?

Brought to you by your work-out friends, here at HeartRateMonitorsUSA.com!

 

Read more

Just How Long and How Fast Can You Go?

Depending on just what type of team sport you’re into. Or if you’re a solo athlete that likes to run, do marathons or someone who likes to push the envelope by taking part in Tri-Athlons on a regular basis. It all comes down to being in great shape and having an endurance level that just keeps you pushing on.

Endurance training can have you reaching pre-set-goals that perhaps otherwise you would not be able to attain. The definition of “Endurance” (according to the Merriam-Webster dictionary is: The ability to withstand hardship or adversity; the ability to sustain a prolonged stressful effort or activity.

Sound like you during your exercise workouts?? If your doing it right, then you know we are always pushing ourselves to go that extra bit further in our routines. But to be able to do this you need to provide your body with the tools it needs to build itself up so that you can meet the goals you are setting for yourself. And it really doesn’t matter if you’re a runner, cyclist, swimmer, football, baseball player or just upping your weight sets to increase your strength. Increasing your endurance levels will help you to reach or even surpass your goals.

Endurance allows people to work out at a certain intensity or for an extended amount of time (hello, marathon!). There are many factors that combine to create an athlete's "endurance profile," and two of the most important are VO2 max and lactate threshold. VO2 max, or the maximum rate at which an athlete's body can consume oxygen during exercise, is the most popular measurement of aerobic capacity (although it’s unclear if it’s necessarily the most accurate). Although endurance ability is mostly a matter of genetics, maximal oxygen uptake can be improved with targeted training. High-intensity interval training (HIIT) workouts have been shown to do the trick of increasing an athletes' VO2 max. Another piece of the endurance puzzle is the athlete's lactate threshold or the level of exertion at which lactate accumulates in the muscles. In simple terms, your lactate threshold is how hard you can push yourself for a prolonged period without blowing up!

Luckily, it's possible for virtually any athlete to improve both of these measures.  Naturally, your going to want to measure your performance and in order to do this to the maximum you need a reliable fitness tracker and with a combined heart rate monitor and one that fits this bill is the Garmin Fenix 5 GPS Multi-Sport Watch With its ability to track your heart rate, it in turns also keeps track of your VO2 max levels along with the lactate thresholds based on the profile you enter into your tracker. With this type of monitoring capability, you're going to be able to monitor and track your workouts like you’ve never been able to do before. In this way, your going to know just where your low points are from the various readings and know when to take advantage of your “Rest Periods” in order to have your body to be able to recoup and in turn build your endurance levels up on a consistent basis.

Adequate Rest: Resting up is nothing to take for granted. In order to go long and hard, athletes need fresh muscles, any good trainer will tell you this. You need to "Go hard on hard days; Go easy on easy days; and never string hard days together without adequate rest.” Feeling fresh can help anyone go the distance.

Fueling Up (Eating 😊): When it comes to exercise nutrition, carbs, the right carbs, are key, since the body uses glycogen for fuel when the going gets tough. Once glycogen (a substance deposited in bodily tissues as a store of carbohydrates), runs out, the body turns to energy from other sources and begins to burn fat. For extended cardio sessions, consume 30-60 grams of carbs every hour, depending on body weight. Studies have also found a mix of carbs and protein can enhance endurance performance and reduce muscle damage. Which we do NOT want to do! That said, keep in mind that the best mix of carbohydrates, fat, and protein varies considerably amongst athletes. A lot depends on your body’s metabolism rate, along with the type of physical exercise you opt for your fitness regimen. You need to “Experiment, experiment, and experiment”, some more to find the right combination for you.

Following the above recommendations might just have you going further in your training then you've ever gone before. Naturally, we also recommend talking things over with your physician to make sure everything (body wise) is in good condition for you to start pushing yourself harder, faster and most importantly smarter as you build up your endurance levels.

So, let me ask you, just how far did you go today? From the “Go-Getter Staff” here at HeartRateMonitorsUSA.com.

Read more

Depending on just what type of team sport you’re into. Or if you’re a solo athlete that likes to run, do marathons or someone who likes to push the envelope by taking part in Tri-Athlons on a regular basis. It all comes down to being in great shape and having an endurance level that just keeps you pushing on.

Endurance training can have you reaching pre-set-goals that perhaps otherwise you would not be able to attain. The definition of “Endurance” (according to the Merriam-Webster dictionary is: The ability to withstand hardship or adversity; the ability to sustain a prolonged stressful effort or activity.

Sound like you during your exercise workouts?? If your doing it right, then you know we are always pushing ourselves to go that extra bit further in our routines. But to be able to do this you need to provide your body with the tools it needs to build itself up so that you can meet the goals you are setting for yourself. And it really doesn’t matter if you’re a runner, cyclist, swimmer, football, baseball player or just upping your weight sets to increase your strength. Increasing your endurance levels will help you to reach or even surpass your goals.

Endurance allows people to work out at a certain intensity or for an extended amount of time (hello, marathon!). There are many factors that combine to create an athlete's "endurance profile," and two of the most important are VO2 max and lactate threshold. VO2 max, or the maximum rate at which an athlete's body can consume oxygen during exercise, is the most popular measurement of aerobic capacity (although it’s unclear if it’s necessarily the most accurate). Although endurance ability is mostly a matter of genetics, maximal oxygen uptake can be improved with targeted training. High-intensity interval training (HIIT) workouts have been shown to do the trick of increasing an athletes' VO2 max. Another piece of the endurance puzzle is the athlete's lactate threshold or the level of exertion at which lactate accumulates in the muscles. In simple terms, your lactate threshold is how hard you can push yourself for a prolonged period without blowing up!

Luckily, it's possible for virtually any athlete to improve both of these measures.  Naturally, your going to want to measure your performance and in order to do this to the maximum you need a reliable fitness tracker and with a combined heart rate monitor and one that fits this bill is the Garmin Fenix 5 GPS Multi-Sport Watch With its ability to track your heart rate, it in turns also keeps track of your VO2 max levels along with the lactate thresholds based on the profile you enter into your tracker. With this type of monitoring capability, you're going to be able to monitor and track your workouts like you’ve never been able to do before. In this way, your going to know just where your low points are from the various readings and know when to take advantage of your “Rest Periods” in order to have your body to be able to recoup and in turn build your endurance levels up on a consistent basis.

Adequate Rest: Resting up is nothing to take for granted. In order to go long and hard, athletes need fresh muscles, any good trainer will tell you this. You need to "Go hard on hard days; Go easy on easy days; and never string hard days together without adequate rest.” Feeling fresh can help anyone go the distance.

Fueling Up (Eating 😊): When it comes to exercise nutrition, carbs, the right carbs, are key, since the body uses glycogen for fuel when the going gets tough. Once glycogen (a substance deposited in bodily tissues as a store of carbohydrates), runs out, the body turns to energy from other sources and begins to burn fat. For extended cardio sessions, consume 30-60 grams of carbs every hour, depending on body weight. Studies have also found a mix of carbs and protein can enhance endurance performance and reduce muscle damage. Which we do NOT want to do! That said, keep in mind that the best mix of carbohydrates, fat, and protein varies considerably amongst athletes. A lot depends on your body’s metabolism rate, along with the type of physical exercise you opt for your fitness regimen. You need to “Experiment, experiment, and experiment”, some more to find the right combination for you.

Following the above recommendations might just have you going further in your training then you've ever gone before. Naturally, we also recommend talking things over with your physician to make sure everything (body wise) is in good condition for you to start pushing yourself harder, faster and most importantly smarter as you build up your endurance levels.

So, let me ask you, just how far did you go today? From the “Go-Getter Staff” here at HeartRateMonitorsUSA.com.

Read more