Advertising
Advertising
Published July 1, 2009
Your Ad Here!
Call the News Booster Office at 318-339-7242 and
Find Out How!
Your Ad Here!
Call the News Booster Office at 318-339-7242 and
Find Out How!
Krause’s Korner By Mark Krause
Hello readers! Hope all is well with everyone.This week we will be looking at
interval training. High-Intensity Interval Training also called HIIT, is a very
effective training method that is used by many health enthusiasts and
proffessionals around the world. HIIT training has many benefits associated
with its use, and can dramatically transform your body as well as health in a
much shorter time frame as just the normal ol' cardio regimen. Regular cardio
is great, but by implementing 2-3 HIIT sessions per week into your training
plan may and will be very beneficial to your goals.
What is High-Intensity Interval Training (H.I.I.T.)
H.I.I.T. is an exercise strategy that is intended to improve performance with
short training sessions. It is a form of cardio which is beneficial to burning
fat in a short and intense workout. Usual H.I.I.T. sessions may vary from 15-30
minutes in duration.
H.I.I.T. Procedure
A H.I.I.T. session consists of a warm-up period of exercise, followed by six to
ten repetitions of high intensity exercise, seperated by medium intensity
exercise, and ending with a period of cool-down exercise. the high intensity
exercise should be done at near maximum intensity. The medium exercise should
be about half-maximum intensity. The goal is to do at least six cycles, and to
have the entire H.I.I.T. session last at least fifteen minutes and not more
than twenty minutes, not including warm-up and cool-down..
H.I.I.T. Examples
Most H.I.I.T. sessions have a 2:1 ratio in terms of time. For example, for
running, a H.I.I.T. session may be something as 60 seconds of jogging and then
a 30 second sprint. This would equal one repetition. Try for 6-10 of these
repetitions. For a beginner this could be 60 seconds of walking at a fast pace
and then 30 seconds of jogging. If you are totally new to exercise or not in
good physical condition you could use 60 seconds of walking at normal pace and
then power walking for 30 seconds.
Benefits of H.I.I.T. Training
It adds variety to your exercise routine.
It will speed up the typical workout. You will get more exercise in a shorter
amount of time because during your quick bursts you are pushing it harder than
you normally do.
Because of the "less time factor involved" you will find time to exercise.
Every time you do an activity that is harder than one you would normally choose
more calories get burned. This can make it much easier to burn off extra fat.
And it works even if you only include a few short bursts per workout.
When you increase the intensity of a workout you naturally improve your personal
best aerobic capacity and your cardiovascular fitness.
You feel amazing the rest of the day. With interval training, endorphin
production is ramped to the max. These naturally occuring opiates are produced
by your brain in response to strenuous exercise.
Your resting pulse rate is lowered. Resting pulse is a good measure of stroke
volume- the amount of blood your heart pumps on each beat. The more blood pu
mped per beat the LESS your heart needs to beat each minute.
Saves "wear and tear" on your heart. Because of the increase in stroke volume, your heart beats less during the course of the day to provide the amount of
blood you need flowing to your tissues.
Makes day-to-day activities much easier and less stressful to perform.
Decreased risk of high blood pressure.
Lower cholesterol levels. Lower cholesterol has many medical benefits, inluding
lowered risk of heart disease, arthritis, and other inflammatory disorders.
Stronger immune system.
You get younger! The benefits of exercise are profound and impact both physical
and personal aspects of your life. You sleep better.You wake up more refreshed.
Your digestion improves. Overall you are healthy and well. Your attitude
throughout the day becomes consistently positive. You are more fun to be
around.
Who Should NOT use H.I.I.T. Training
If your doctor has placed you on a low intensity exercise routine, do not try to
include this type of training.
If you are pregnant, have an illness or other health condition, or just have not
exercised since the late 90's, ALWAYS check with your doctor before starting an
exercise routine!
Published May 27, 2009
Krause’s Korner By Mark Krause
Hello everyone. I hope everyone had a happy and safe Memorial Weekend. This
weekend was very special because we celebrated Karlie's (my little girl) 3rd
birthday on Sunday. Now I understand what the adults used to tell me about
years flying by. My sister (Dana Mayo) just brought it to my attention the
other day, that Christmas is only about 6 months away. Wow! I still have toys
from this past Christmas that are still yet to be assembled! Just kidding. But
the truth is that we are halfway through 2009. It seems like yesterday we were
making those highly motivated resolutions for 2009. I hope everyone has stuck
with them, but if you are like me, probably not. This is definitely not good
news coming from a man who not only owns a gym, but also has a Personal
Trainer's Certification.
I was and have always been very active in sports and working out, but somewhere
along the line I completely "fell off". The very point that I "fell off" was at
marriage. We and I can just about all say this as a point for blame, but
everytime I look in the mirror, guess what? I am the only person looking back.
So I have come to the realization that it is not marriage that caused this, it
is Mark Krause! That was one reason why I opened Goal Line Fitness. To finally
get in the best shape of my life! One problem though. I have been in business
almost a year and a half now (all praise to Jesus) but I still am in no better
shape than when I opened the doors on the gym. Why?? I would say #1 is
laziness, but that is really not it because I know I enjoy it. I would say #1
is mentality. Getting mentally prepared, focused, and set on changing is the
greatest challenge in my opinion. I have seen many members come through the gym
that was all but "bursting at the seams" (no pun intended) to get started to a
new and healthier way of living, and within the first month, were nowhere to be
found. On the other side of that coin are numerous members who have made that
commitment and are now "reaping" the rewards that consistent exercise offers.
Ah-Ha!! I found it finally. CONSISTENCY!! That's it! Consistency! That is where
i have failed. Upon opening the gym I designed all types of extravagant workout
regimens for myself very similar to the ones we used at L.S.U. What was I
thinking about? I am not 19 years old anymore! These workouts are not by any
means enjoyable. I couldn't stick with it because the next day after working
out my joints would ache, my knee would hurt, or my back would go out. Which is
even more of a reason to workout, right? Yes, but in a different way. That way
is CONSISTENCY! Not pain and torture, but rather being consistent day in and
day out about training. Not by saying on Monday, Wednesday, and Friday I will
run 3 miles. Not many people would look forward to that, so that means I will
not be consistent with that. What if I say this, "On Monday, Wednesday, and
Friday I will do at least 20 minutes of cardio"? Notice I said "at least". That
means that I will only do 20 minutes of cardio, BUT if I am feeling good at the
20 minute mark, I can always do more. Mentally if I know that I am going to
spend 1 hour doing cardio, I will do it a couple of times, but is that
something that I can realistically commit to and be consistent? No. So doing
and commiting to 20 minutes of cardio 3 days per week is way better than doing
0 minutes of cardio, which would happen if I set up these "grueling" workout
plans.
In conclusion to this article, I have been practicing this philosophy for the
past 3 weeks. This is the longest that I have commited myself to working out
"consistently" since opening the gym. Most of all the 20 minute cardio days
turn into 45 minute workouts because of the positive feeling that I get from
exercise. But if I am not "feeling it" it will shut down at 20 minutes. And in
strength training, instead of
starting out with 4 exercises, 3 sets and 15 reps per body part, I have been
doing a total body routine 3 days per week. I started by doing 2 sets of nine
different exercises and I now am doing 4 sets of those exercises already. In 3
weeks I have lost 2 inches off of my waist and I can honestly say that I have
enjoyed doing it. I will detail my workouts next week to give you a better idea
of what is going on. Until next week, take care and God bless you!
Published May 13, 2009
Krause’s Korner By Mark Krause
Hello everyone, sorry I missed you last week. In the previous article we were
talking about goal setting. We touched on setting short-term, mid-term, and
long-term goals for yourself. This week we will discuss the Goal-Setting
Checklist. The checklist is designed to push the goal-setting process along.
Below is som questions you may want to ask yourself about the goals you are
wanting to set.
1. Why are you currently exercising or why do you want to exercise? You could
say to feel, perform, or look better but those are long-term goals. Do not
forget to set the short-term goals for yourself. (Ex) To participate in
strength training 3 days per week.
2. What motivates you to exercise? Write a list of your motivations. This will
help develop goals that work for YOU.
3. What activities do YOU like? Selecting a number of activities that you enjoy
will help overcome boredom.
4. Do you enjoy exercising? If you select things that you enjoy you will be
more likely to incorporate fitness as a per
manent lifestyle change.
5. Can you commit to regular exercise? Set minimal training goals if you are
EXTREMELY busy and set optimal training goals if your life is under control
(not real busy days). Remember health and fitness is easier to MAINTAIN than to
REGAIN.
6. Is the program reasonable? Ask yourself is this a schedule that I can
realistically commit to for a lifetime. Make sure your number of workouts and
days to workout are in line with what you are looking to accomplish.
7.What is the "big picture"? Remember the ultimate goal is to chang your QUALITY
of life.
8. What are your specific goals? Be as specific as possible about your goal and
the steps you will take to attain it.
9. How do you schedule and organize your day? Take the steps necessary to make
it happen (schedule exercise). View this commitment as an appointment.
10. Do you spend a reasonable effort exercising? If you are going to do it, make
your time worth it. Do not just mindlessly go through the motions, put some
effort into it. Maximize your fitness return.
11. Do you avoid missing workouts? Do you feel "a little" guilt about missing a
workout. If its for a reason that you know that you shouldn't have it is okay
to feel a little guilt. If it is for a sickness or injury do not beat yourself
up over it.
12. Do you feel good after you workout? If you do not feel that post-exercise
glow, then it is not likely that you will stick to your workout plan. Know that
after each workout you are one step closer to the goals that you have set.
By answering these questions as truthful and specific as possible, it will help
you in your process of setting and achieving your goals. Remember to write them
down and put them in a place that you can regularly review them. Until next
week take care and God Bless!