Workplace Fitness: A Gym Full Of Useful Advice For Continual Learning
“Where do you get all your energy?” That’s a question many of us are asked as we finish leading an intense management retreat, conducting a training session, or keynoting a major conference. My answer, after I jokingly say, “Drugs!” is “Exercise”.
I’ve realized that some of the lessons learned in a physical fitness program are appropriate for our personal and professional growth and have also have application in the training room.
Cross train. It’s essential for continual improvement. We all get into our ruts, doing the same routines over and over again and wondering why we don’t see any improvement. The body (as well as the mind) slips into neutral. Cross-training challenges different parts of our physical structure. We have to learn a new way of holding weights, of balancing, of breathing. We gain a new appreciation for a different skill set. The parallels in organizational behavior are immediate.
Hydrate. The body demands water when it is being physically taxed. So too does the brain. Notice I didn’t say “coffee”. Just plain old clear water. Water might not be our favorite beverage but hydration actually helps our endurance. No wonder we want pitchers of water in our training rooms!
Push beyond your barriers. There are two kinds of barriers; those imposed by others and those imposed by ourselves. The latter are the most restrictive. I finally took a spinning class. This class uses a stationery bike that can be adjusted to tighten or loosen the gears. I can literally feel like I am pedaling up Mt. Everest or cruising along the beach sand. It’s the hardest class I have ever taken. I love and hate it. And I go because it makes me push against what my mind says “you can’t do”. Now, I’m NOT going to challenge Lance Armstrong. My body DOES know its limits. But I AM doing that which I said I could not. It’s a thrill!
End performance anxiety. Walk into a gym and you see the jocks who grunt and lift huge weights vying with their buddies for the most reps. Go to a class and you’ll see the double-stepping, dance-twirling footwork of some double-jointed exerciser. If you try that move, you’ll twist your knee and land in surgery. We are not built alike. While pushing beyond barriers, also know that each one of us has specific abilities. To demand that I hop and dance like the knee-torking guy in the front row is ludicrous. I am here to improve my body-not resemble theirs!
Talk is cheating. At my gym, there are members who spend most of their time swapping war stories and giving updates on current sport matches. Instead of working out, they talk. And then, they’ll ALSO talk about how hard they worked out. I call that cheating. Stick to the task at hand. Action ALWAYS is louder than words
Get a trainer. We can’t see our postures with free weights. We don’t know what different exercise might improve a specific problem area. And we don’t always stick to a regimen unless we’re accountable to someone besides ourselves. Call it a coach, an advisor, a mentor-whatever. But all of us can benefit from the advise and new eyes of someone outside of ourselves.
Celebrate your success. I admit: I despised exercise when I started. But I KNEW that I had to begin. I set a goal of 3 exercise times per week-30 minutes to start. Every time I exercised, I put a sticker in my appointment book. Yes-a fun sticker: animal, cartoon face, flower, you name it. Amazing but my appointment book began to blossom with crazy kid stickers. I could literally see progress every week. When beginning any new behavior, we all know that rewards are important. Stickers are cheap and visual. Whatever the reward, it’s the consistency of the giving that matters.
Workplace workouts, in the context of learning, can promise growth, stamina, productivity, AND ultimately profitable performance.
(c) 2004, McDargh Communications. All rights in all media reserved.
About The Author
Eileen McDargh, CSP, CPAE is head of McDargh Communications, a training and consulting practice founded in 1980. She’s also an award-winning author, radio commentator, and on the Board of the National Speakers Association. Eileen can be reached at EileenMcDargh.com” target=”_new EileenMcDargh.com, mailto:mcdargh@aol.com mcdargh@aol.com.
Bird Flu
The recent growth of bird flu cases popping up around the globe has triggered a world wide concern to prevent the spreading of this lethal disease.
Firstly, avian flu or bird flu caused by the H5N1 virus is a very common affliction with wild birds. Although they are only carriers without being affected by the infection, the disease is deadly for domestic poultry and humans.
Furthermore, the increased number of people affected by avian flu and its high mortality rate prove that the H5N1 virus has the power to mutate and redevelop its structure. The virus can be detected in the saliva and nasal secretions of birds. The possibility of new strains being developed is more likely to happen in under-privileged communities where people live in close quarters with poultry. For example, sharing the same water between various types of domesticated animals can determine animal-to-animal transmission and even more drastically animal-to-human transmission.
Additionaly, even the common flu virus manifests a permanent antigenic shift. For this reason, the vaccines must be constantly updated to be able to fight-back the newest strains of the virus. Until now there have been detected three types of influenza viruses: A, B and C, the former being the most dangerous to humans.
Moreover, immunity deficiency against avian flu can generate a world wide pandemic. Even more the virus does not respond to Amantadine (drugs used to treat flu). Among the manifestations of the infection are: fever, sore throat, muscle aches, headaches, lethargy, conjunctivitis (eye infections), chest pains and breathing problems. Death occurs because of respiratory illnesses in no more than weeks after contacting the infection. The cases of avian flu affecting humans have provoked the killing of millions of domestic birds in South-East Asia in a desperate try to prevent the further spread of the virus.
All in all, the possibility of the H5N1 virus to cause a flu pandemic has put scientists on a tight race to protect human existence by creating an efficient vaccine against this dreadful disease.
So, if you want to find out more about bird-flu-info-center.com/bird-flu-vaccine.htm bird flu vaccine or even about bird-flu-info-center.com/asian-bird-flu.htm asian bird flu please click this link bird-flu-info-center.com/ bird-flu-info-center.com/
Management Of Appendicitis Before And After Surgery – Part One
Appendicitis is a frequent digestive disease, an inflammation of the appendix hanging on incipient part of the intestines called Ilion. The inflammation can be caused by a foreign body obstructing the connection to the Ilion, or by an anatomic obstacle.
In the beginning pain occur in the navel area known as hypogastria; after several hours they advance towards the right ileac fossa, where high sensibility appears and the patient desperately tries to protect it. Nausea, vomiting, fever and diarrhea are primer symptoms of appendicitis. Movements with the right inferior limb will also cause pain.
If not treated in time, the inflamed appendix may perforate and cause A severe infection of the abdominal layer known as peritoneum; the patient’s status will worsen by high fever and generalized abdominal pain. Although pains in appendicitis usually start and then go away before a continuous pain installs, you should immediately call a doctor if you or your child accuse this kind of aches.
The surgeon will need specific data about the début of pain, its character and their localization. The diagnosing process will be based also on blood analysis searching for signs of infection, rectal and abdominal examination. Abdominal X-ray or echography can also provide information about the obstruction or inflammation in the abdomen.
The classical treatment for a confirmed appendicitis is removing the appendix through an incision in the ileac fossa. As the risk of perforation is present, the surgery must be done as an emergency, right after the proof of a positive diagnosis.
In order to minimize the risk of major infection, antibiotherapy is required before and after surgical intervention. In case of perforation the administration of antibiotics will be intra venous and the time in the hospital might last for a week or two, according to the sever ness.
Because of the traumatic intervention on the digestive system during the operation, the intestinal transit will slow down or stop for a period of time; a nasogastric sound will be introduced in the patient’s oral cavity down to the stomach to prevent nausea and vomiting that can damage the surgical incision and healing process. Until the transit is resumed, the child won’t be allowed to eat or drink, except for an ice-cube to help hydration.
Patient’s handle in the post-operator stage include intra-venous fluids to nourish the body and prevent dehydration, and also pain-releasing medication to improve the comfort during the first days after the operation.
For more resources about appendicitis-center.com/chronic-appendicitis.htm chronic appendicitis or even about appendicitis-center.com/signs-of-appendicitis.htm signs of appendicitis please visit this website appendicitis-center.com/ appendicitis-center.com
6 Steps to a Healthier Pizza
When working towards weight loss goals there are many food items that just seem taboo. It is true that many foods are higher in fat, sugar, and calories than other foods but you don’t have to omit them. People can maintain their weight loss more effectively with a plan that includes moderation and balance.
Let’s take pizza as an example. I have never met anyone who does not enjoy pizza but we are all well aware that pizza, with its white flour crust and melted cheese and high fat meats can add up in calories fast! It can, however, be part of your diet and not affect your weight if you follow some ground rules.
1). Choose a lower fat crust
How do you do this? Thin or regular crust pizzas are a better choice than pan pizzas. The pan pizzas have more fat added to the crust. This may make the crust more rich and crusty but it also adds about 80 more calories per slice.
2). Avoid cream and oil/pesto based sauce
Using traditional tomato sauce is the best way to go. Many gourmet pizzas offer a variety of sauces now but they can add up in calories. Stick with a traditional tomato sauce to save those additional calories.
3). Pizza size
Have you ever noticed that your pizza slice is a different size at different restaurants? This is so important because one slice of pizza at your favorite parlor may actually be 2 servings. One medium slice pizza should be around 6 inches long. You don’t have to break out the ruler but be aware of how big your slices are.
4). Have a side dish
Traditionally, when we eat pizza that is all we eat with that meal. This can lead to excess calories with large portion sizes. Order a side salad with your pizza so you can eat less servings of pizza and still have a complete meal. Having a side salad instead of an extra slice of pizza saves around 100 calories.
5). Avoid the high fat toppings
Pepperoni and sausage add a lot of calories to pizza. Choosing Canadian bacon, vegetable, or just plain cheese can help you avoid excess calories.
6). Avoid adding extra high fat toppings
Adding extra meats and cheese will add anywhere from 50 to 100 extra calories per slice.
Let’s do a pizza meal makeover:
Original pizza dinner
3 slices of pan pizza with extra cheese and pepperoni
12 ounce soda
Total: 1140 calories
Pizza dinner makeover
2 slices of regular crust pizza with tomatoes and mushrooms
1 side salad with ranch dressing
Water
Total: 530 calories
Second pizza dinner makeover
2 slices of thin crust pizza with tomatoes and mushrooms
1 side salad with ranch dressing
Water
Total: 470 calories
The moral of this article is that you don’t have to give up higher calorie foods. It is all about balance and moderation. Making good choices with your pizza will help you manage your weight loss goals and also allow you to have some fun foods once in awhile.
© 2006, Meri Raffetto
Owner of Real Living Nutrition Services, Meri Raffetto is a recognized professional in the area of nutrition and wellness. She specializes in weight management and offers online programs to help people reach their weight loss and health goals. For more information or to sign up for a free newsletter visit reallivingnutrition.com reallivingnutrition.com
Everything You Never Knew About Asthma
Do you suffer from that old evil called Asthma? Are you tired of pumping those nasty inhalants into your body? Let’s face it we all know that the chemicals that makeup these inhalants are not good for our health. On the other hand, if you’ve ever suffered from Asthma, you and I both know that, chemicals aside, we’ll take whatever we can find to bring relief when an attack occurs.
Asthma – What is It?
According to the dictionary definition, Asthma is a chronic, inflammatory disease of the respiratory system, characterized by sudden, recurring attacks of difficult breathing, wheezing, and coughing.”
Symptoms – How Do you Know if You Have Asthma?
Symptoms sometimes vary significantly from person to person and from situation to situation. The most common symptoms would include: shortness of breath, tightness in the chest, wheezing and chronic coughing to name a few. However, to be sure I would suggest you pay a visit to your doctor for a complete diagnosis.
How Many People Suffer With Asthma?
Asthma is a rapidly growing public health problem in America. According to the Centers for Disease Control and Prevention, approximately 20 million people suffer from asthma. Approximately 6.1 million of which are children.
Asthma accounts for more than 14 million outpatient clinic visits, and nearly 2 million emergency room visits each year. Nearly 12 million people reported having an asthma attack in the past year alone.
Who is More At Risk For Asthma?
According to the latest studies, African Americans seem to lead the pack when it comes to emergency room visits, hospitalizations, and deaths due to asthma than do Caucasians. The rate of emergency room visits is 380% higher, the hospitalization rate is 225% higher, and the death rate is nearly 200% higher.
Approximately 2 million Hispanics in the United States suffer with asthma and Puerto Ricans seem to be disproportionately impacted. It appears that the rate of asthma among Puerto Ricans is nearly 80% higher than in non-Hispanic whites.
Cost Associated With Asthma
According to the National Heart Lung and Blood Institute, the annual costs for healthcare and lost productivity due to asthma are estimated to be at 16 billion dollars.
There you have it. A short synopsis of what asthma is, how to know if you have it, how it affects you, who are most at risk. If you’re an asthma sufferer and would like to know how you can bring your asthma under control and possibly eve find a cure for it pleas check out my site below.
The information in this report is not meant to diagnose, treat, cure, or replace your current treatment for asthma. This report is meant purely as an educational resource only. As with any disease, ailment, or condition, please consult with your physician before starting any program or regime.
Discover How You Can Cure Your Asthma In Just One Week – 100% Guaranteed!
cure-your-asthma.backendsales.com cure-your-asthma.backendsales.com
Do You Know The Top Teeth Whitening Options?
Every one wants a whiter brighter smile. Due to age, smoking or caffeine, teeth can end up stained and yellow looking. Putting up with discolored teeth is a thing of the past and so is hiding your smile. With so many different options available, it is possible to find teeth whitening systems to suit anyone and any budget.
Before trying any teeth whitening options, it is advisable to seek the opinion of an oral health care professional who can advise you on which teeth whitening products are the best option for you and your teeth. Below are some of the many options that are available so that you can compare teeth whitening systems.
Laser Bleaching
There are a few popular laser-bleaching methods available. Feed back from other users is quite positive. Laser bleaching is a recommended procedure by oral heath professionals as well as many users.
Zoom
Zoom is a laser whitening gel with a special light that penetrates the teeth, breaking up stains and teeth discoloration, treatments take around 1 hour. The results of this treatment are immediate. This type of teeth whitening system is approved by many oral health care professionals and is done under their supervision. Zoom is very safe with very few complications or side effects and relatively painless. Whiteness will vary among different people depending on the structure and condition of teeth before the procedure.
Brite Smile
Brite smile is another laser bleaching system that uses the same type of products as Zoom. A whitening gel is applied to the teeth then a blue laser light is applied under direct supervision of an oral health care professional. This procedure is very safe with very few complications or side effects. Treatment will take about an hour and results can be seen immediately.
Bleaching
Bleaching is a popular method of teeth whitening using peroxide as the whitener. This is a popular and effective method that can be used in the comfort of your own home.
Night Guard Bleaching
Night Guard is a bleaching system that can be done at home. A whitening solution, usually peroxide, is placed in a tray that resembles a mouth guard. This tray is custom fitted for each person to avoid discomfort while the tray is in use. This custom fitting is usually performed by an oral health professional. Solutions vary in strength and the amount of time the night guard is worn varies, too, depending on the teeth whitening procedure that you choose. An application may take between 1 hour or over night. An oral health care professional will discuss the best procedure for you based on tooth discoloration and personal needs.
Arctic White System
Arctic white is another popular at home teeth whitening procedure. There are several steps to this tooth whitening system.
*The first step is to give teeth a really good cleaning to remove tartar with specially formulated toothpaste that is included.
*Then a thermoplastic tray that has been customized for each individual is used.
*A tooth conditioner is rinsed through the mouth to open the pores in the teeth.
*Whitening solution is then placed in the plastic tray. Whitening generally takes 9 minutes. A 6% solution of peroxide is the main ingredient used in the teeth whitening stage.
*A strengthening solution is then used to close the pores in the teeth and strengthen them.
White Strips
White strips are a very convenient way to whiten teeth. Pieces of flexible plastic made of polyethylene are coated on one side with hydrogen peroxide. Half of the white strips are made for the top of the teeth and the other half for the bottom. Treatment takes approximately 30 minutes per day for 7-14 days. This system is very convenient and can be used at any time of the day or night.
Cosmetic Dentistry
Cosmetic dentistry is one of the most effective methods of teeth whitening. It is also one of the most expensive. These procedures can only be performed by a qualified oral health care professional.
Bonding
Bonding is the use of a resin molded into the teeth to change the color and shape of the existing tooth. This is quite an expensive procedure and it is possible that over time, the bonding may chip or crack. This procedure takes one visit for results and is only available from a qualified oral health care professional.
Porcelain Veneers
Porcelain veneers are a shell like coating that covers and bonds to stained teeth. Porcelain veneers are also used to reshape teeth as well as whiten them. Treatment usually requires 2 visits to an oral health care professional. This procedure is very effective but is the most expensive teeth whitening option.
Tooth Whitening Pastes
There are many whitening toothpastes available on the market some better than others. As a rule of thumb, whitening toothpastes are better than regular toothpastes for getting your teeth cleaner. This makes the teeth look whiter in the process. Be aware that some whitening toothpastes are abrasive and should be avoided. When choosing a whitening toothpaste, read the ingredients or speak to an oral health care professional for recommendations on what type of whitening toothpaste would suit you.
There are many teeth whitening options available. Some are better than others, some cheaper than others. When choosing a tooth whitening product or option be sure to speak to your oral health care professional about the associated risks and benefits. The best type of teeth whitening system depends a lot on your budget as well as your teeth. Since teeth are very personal and everyone has his or her own unique set of teeth, it is hard to recommend one particular method as different systems work better with some people than others.
Looking for whiter teeth and a teeth-whitening-options.com/bright_smile/ bright smile? Look no further than Teeth-Whitening-Options.com, a comprehensive website that can help you decide on the teeth-whitening-options.com best teeth whitening system.
Bras – To Wear Or Not To Wear – That Is The Question-Do You Wear A Bra?
We all know women who’s breasts are always right where they should be. We have all have seen women who’s breasts are hanging down to their belly button. We have all seen women who pull up their bra straps, pull down the back of their bra, or just plain adjust “the girls” in public.
For women who don’t feel it necessary to wear a bra I applaud you. I wish I was as comfortable with the way my breasts look as you are but to be perfectly honest I find it unattractive. I feel that I must wear a bra whenever I am in public. The only time I do not wear a bra is at home but if unexpected company shows up I run to my room and put one on. I do this not only because I have large breasts but because after two children I do not like where they sit without a bra.
If you are like me and must wear a bra then it is very important that the bra you buy fits properly. You probably know that an ill fitting bra can cause shoulder pain, back pain, and breast pressure but did you know it can actually cause damage to the breast tissue. I have designed a web site with proper bra wearing in mind. When I designed this site I couldn’t believe how many women wear the wrong size bra. The estimate is up around 70 percent. I never realized how important proper measuring is and that a woman’s bra size will change many different times in their lifetime. Log on to www.brasforyou.com to order a free report and learn all you need to know about buying the right size and type of bra.
Maryann is a woman who wore an ill fitting bra for years. Once she realized that her bras didn’t have to hurt to be supportive she felt compelled to share this with others by designing the website brasforyou.com brasforyou.com
Acid Reflux Treatment
Acid Reflux although it seems to be a common problem can also lead to more serious medical conditions requiring hospitalization and even surgery. Proper care should be taken regarding the disease.
There are various drugs that can be taken as a relief to such a situation, one of the most common drugs is Histamine Receptor Antagonists, and this type of drug actually works as it decreases the amount of acid the stomach produces. It gives a relief in conditions where the stomach produces excessive acids and the acid comes up into esophagus. A histamine antagonist is one of the most effective drugs, as it stimulates acid production released within the stomach wall. Histamine Antagonists work by blocking the receptors of histamine. This in turn prevents histamine from stimulating the cells that produce acid in the stomach.
Another common medicine used for Acid Reflux treatment is antacids. Antacids are actually neutralizers and thus neutralize acid when coming in contact with acids within the stomach. The best way to take antacid is about one hour after meals or just before you think there will be symptoms of Acid Reflex. The food from the meal slows the emptying of stomach and thus the antacid stays in the stomach for a longer period of time. A second dose of antacid should be taken about two hours after having a meal. Antacids can be aluminum, magnesium or calcium based.
Promotability Agents are also used as an effective medicine in providing relief to patients of Acid Reflux. They speed up the digestion and prevent acid from staying in the stomach for a longer time.
Proton Pump Inhibitors are a group of medicines that can be taken with prescription from a competent medical advisor. These drugs prevent the release of excessive acid in the stomach or the intestine. Actually the proton pump inhibitors block the secretion of acid from the acid secreting cells in the stomach. Proton Pump inhibitors are considered to be better then Histamine Antagonist as they stop acid production better and for longer periods of time.
Foam barriers have also proved to be an effective treatment for acid reflux. These tablets are actually made up of antacid and a foaming agent. As the tablet breaks down in the stomach, it produces foam, which floats on the top of the stomach liquid. This foam behaves as a physical barrier to the reflux of liquid. Also the antacid in the foam neutralizes the acid, which comes in contact with the foam.
Some times Acid Reflux reaches to a level that is incurable by mere administration of drugs, in these cases surgery is needed in the treatment of Acid Reflux. Fundoplication is a surgical procedure and is the effective acid reflux treatment. In this surgery any hiatal hernical sac is pulled below the diaphragm and stitched there. The opening in the diaphragm through which the esophagus passes is tightened around esophagus. Also the upper part of the stomach is wrapped around lower esophagus to make esophageal sphincter artificially. This surgery provides excellent relief to the patients of Acid Reflux for about five to ten years.
Another way of treating Acid Reflux is the endoscopic technique. Endoscopy also involves tightening the esophageal sphincter. Radio frequency waves are also used to treat Acid Reflux. The radio frequency waves cause scarring beneath the esophageal lining as the tissues get damaged. When the scar shrinks it pulls the surrounding tissues and thus tightens the sphincter and the area above it. Endoscopy is also carried out by injecting a material into the esophageal wall in the area of LES.
One the best treatments of Acid Reflux is changing of your eating habits. Poor eating habits often lead to Acid Reflux. One should take smaller and earlier evening meals which reduce the problem of Acid Reflux to a great extent. Also one should elevate the upper body when in bed. This elevation raises the esophagus above the stomach and partially restores the gravity, which in turn reduces the problems of Acid Reflux.
You can learn how to squidoo.com/acidrefluxtreatments/ Stop Your Acid Reflux Now. Visit my squidoo.com/acidrefluxtreatments/ Acid Reflux Treatments page.
The Low-Down On Atkins, South Beach, and the Zone Diets
With all the low carb diets out there it can be difficult to ascertain which one is right for you, and even what the differences between all of them are! Low carb diets are all the rage, and they have proven to be very effective. But, which one do you choose? Which one is right for you? Are they all the same? These are all fair questions, and we’ll attempt to clarify the differences in all three of these popular diets so that you can choose the one that is right for you!
The Atkins Diet
The book is an affordable $14.95 for the paperback version, making this program affordable, for starters. The Atkins diet was also the first and the most successful low carb diet, which is attractive for those that want a diet with a history. Basically, the Atkins diet is all about high protein, high fat, low carb, and low sugar. If you are worried about being able to prepare the foods and snacks, Atkins offers a whole line of controlled carb snacks and has Atkins brand foods like Endulge, as well as shakes and pasta side dishes. Atkins is so popular that it has major national restaurants such as Subway and even TGI Friday’s offering Atkins approved items on their menus.
The high fat content of the diet has earned the Atkins diet a lot of criticism because the large amount of red meat, dairy products, and butter leaves many with higher LDL cholesterol rates, leading to clogged arteries. This may or may not be true for you, but what is true is the first phase of the diet allows no more than 20 grams of carbohydrates per day! No fruit, bread, grains, starchy veggies, or caffeine! Eventually you’ll be able to eat some of these things again, but giving it all up can be rough! This is definitely not a good diet pick for vegetarians but is great for those that love red meat, fish, eggs, and salad.
The South Beach Diet
The South Beach Diet book will run about $25 and is considered to be much like the Atkins diet, but has been successful because it is easier to understand, better organized and simply a better read. The South Beach Diet is also more flexible than the Atkins diet, which many find appealing. It’s true that The South Beach Diet also has a two week induction period where you will eliminate most carbs, but it is low in saturated fats and high in fiber.
The problem with South Beach is that it isn’t really the healthiest program, though you will lose weight. The problem is that it encourages the consumption of processed foods, which isn’t good for long term health. While the induction period doesn’t allow alcohol, fatty meats, pasta, sugar, sugary vegetables, fruits and fruit juices, cookies, potatoes, milk and ice cream, healthy carbs will be allowed back into the diet in subsequent phases. South Beach is very specific about what should and should not be eaten, which is different than the Atkins Diet. If you love pasta, this isn’t the diet for you, but if you are a lover of eggs, lean meats, fish, nuts, and ricotta cheese you’ll love this diet!
The Zone Diet
The Zone has been around since 1995, and is a diet that is composed of 40% carbs, 30% fat, and 30% protein. The diet was originally created to increase the performance of athletes and will require a lot of math to figure how much of each thing you will need to eat!
The Zone doesn’t allow high glycemic index carbs such as white bread and sugary goods as well as egg yolks, deli meats, and fatty red meats. It’s been said that Jennifer Aniston and Renee Zellweger are firm believers of the Zone.
This simply is not a good diet for you if you want a simple diet with simple instructions, but works for those that want a very obsessive compulsive diet that will allow you to control every portion exactly as prescribed. Simply put, the Zone Diet is very complicated!
To learn more about different fad diets and low carb diets, visit newdiets.net newdiets.net.
Is Your HIIT Really HIIT?
Sprinting is one hell of a way to shed body fat and increase power. Sprinting is also one hell of a way to accumulate some pretty annoying injuries. HIIT has become known as the best way to utilize sprints. However, are you truly using HIIT or are you simply interval training?? My friend there is a BIG difference in the two. I usually hear folks talk about doing some rounds of HIIT, but in reality they are simply doing interval training not high intensity interval training. There is absolutely nothing wrong with this method. It would be like comparing maximal strength training to hypertrophy (muscle mass) training. However, if you are interested in HIIT, here are some big clues that you are not doing high enough intensity:
- You are sprinting all out for more than 15 seconds (and 15 seconds is seriously pushing it).
- You only need a few seconds or minutes between one circuit before you are able to go again (I seriously doubt the most elite sprinter could get away with that).
- You really have no technique you just run…fast. There are some who are born to sprint and can go with this. Just for the sake of argument, let’s say you are not one of them.
I hate to be the one to bring you the bad news but, this is interval training. Not to be confused with the hardcore all out HIIT you want it to be.
Like I stated earlier, interval training is just fine and will most likely serve you well to get to your fat loss goals. I’m just here to show you how to add some horsepower to your engine. First of, let me backtrack and make sure we are all on the same wavelength here when talking about HIIT. HIIT sprinting is bouts of sprints maintained at 95% of maximal strength/speed or higher (1). The bouts are high intense in nature and thrive on ATP-CP (alactic) energy system. Because of the very nature of the beast, long rest breaks are needed between sets to allow for ATP-CP recovery and alleviate oxygen debt (1).
I would argue many gym goers lack the skill set to reach their maximal potential. So HIIT is simply unreachable. The HIIT is thought to be created to increase power and strength gains as well as lowering bodyfat in advanced sprinters. I wouldn’t jump the gun and say you need to be elite to use HIIT, but you do need to understand and be able to execute some sprinting skills to truly harness HIIT sprint training. I am going to outline some drills to give you what you need to get to the next level. All I ask is you follow the prescribed rest times and give the drills a chance. Trust me, they are already proven to work. I’m just setting them up for you to use.
First, you need to find a decent field “to get your sprints on”. If you have access to a nice soft track, use that. Second, get some cleats. Cleats are pretty inexpensive. I would recommend the general soccer cleat for grass fields and short distance sprinter cleats for a track.
Third, assess your physical abilities and shortcomings before starting. Sprinting is pretty unforgiving. Your body will be moving in millisecond speed and using/absorbing a LOT of generated force. So, before commencing know where you stand and take care of any shortcomings. I would recommend investing a few bucks and getting a postural and kinetic assessment done by a physical therapist or very knowledgeable personal trainer. Finally, recovery (active and passive) is 60% of the game. Eating, sleeping, stretching, massages, and implements such as these will serve you well.
To sprint, one needs optimal dorsiflexion (that’s about 15-20 degree bend in your ankle as your toes point ot your shins) so every day I would advise doing bouts of heel walking. This can be done during daily chores or any other daily activities. Also, the muscles in the foot that assist in dorsiflexion and “clawing” (extensors and flexors) should be strengthened frequently. You can simply practice by spreading and gripping with your toes as you walk around the house or between drills.
To make sure we all have the basis for sprinting posture, I’m going to go over a few checkpoints of the upper body during the “lift” phase of the sprint and these drills:
- Eyes and head focused forward. Chin should not jut forward.
- Jaw is loose (jelly jaw).
- Shoulders are depressed and retracted (down and back).
- Arms drive forward and back with a 90 degree elbow bend
- Hands are loosely clenched
- Arms drive back and forth remaining close to body and not crossing torso.
Here are the drills to do before sprinting. These are not the only drills out there, but they are easy to learn and have great influence on your ability to sprint. Also, the upper body plays a crucial role in the quality of your sprint, so keep good upper body form for drilling:
1) Heel Walks
20 yards
2) Ankle Jumps
20 jumps
3) Low Step Shuffle
20 yards
4) Mid Step Shuffle
20 yards
5) Butt kicks
20 yards
6) A-march
20 yards
7) A-skip
20 yards
Heel Bounds
20 yards
9) Heel Bounds in partial squat
20 yards
rest
Heel Walks:
Walk on the heels of your feet with toes pointed towards shin. Point your toes slightly inward (should feel “pigeon toed”). Keep your legs straight and pull yourself forward with each step.
Ankle Jumps:
Jump in place with hands at your side. Only allow a very slight bend of the knee. Jump as high as possible. Upon landing explode as fast as possible into another jump. The purpose is to develop fast reaction time and mobility in the feet and ankles.
Low Step shuffle:
These are down with your feet remaining dorsiflexed the entire time. Almost what a quick heel walk would look like. With your feet dorsiflexed, shuffle as quickly as possible, only allowing your feet to barely clear your ankles. The steps will be very short and small but you must attempt to maintain a high speed. Pretend the ground is on fire and you need to keep your feet in air as long as possible and on the ground as little as possible.
Mid Step Shuffle:
Same as low step, except this time you can bend your knees to allow your feet to raise approx. mid shin level. When you are doing it right, your legs will be in front of your body as if bike riding.
Buttkicks:
Pretty self explanatory. Remember, we need quality so your calves should make contact with your hamstrings each time (as one coach put it “smash your hammies with your calves…”).
A-march:
This is a marching sprint. Form is really crucial here. You will march bringing your knee as high as possible of the ground. Attempt to bring your calf in contact with your hamstrings. Quickly bring that same foot “directly” down under your body (not in front).
A-skip:
You will take the same method used in A-march and now add a skip into it.
Heel Bounds (or leaps):
Keeping your legs straight and feet dorsiflexed, bound from on foot to another. Really emphasize pulling your body forward with your leg. Do not bend knees.
Heel Bounds (in partial squat):
Same as heel bounds, but this time you are in a partial squatting position. You will bend your knees and accelerate your body forward with each step.
Take 2-5 minutes active breaks (active stretching, backwards walking etc.) Re-fuel with whatever your sports drink is and do this again. I would recommend going through two to four times for beginners and six times for the “seasoned guys and gals”. Also, don’t over analyze this information I wrote. These are movements that you are trying to make “subconscious” for yourself. So feel for correct posture and biomechanics. Hopefully, this will increase your sprinting ability and allow you to truly reach the level of HIIT.
References:
1. Bompa, Tudor and Carrera Michael. Periodization Training for Sports. 2005: 27 -33.
Ty Ferrell is a NASM certified personal trainer and a constant student of the vast field of fitness. He is the founder of thefitnessroad.com thefitnessroad.com and can be reached there.