Why HIIT Works so Well

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Usually associated with circuit training, High Internal Intensity Training, abbreviated as HIIT, is like crescendoing staccato notes upon a march, a punctuation along a hard to traverse path. However, it’s a myth that only the experienced athlete can participate in HIIT training. It’s true, the athlete shouldn’t push past a reasonable point, but a high-intensity interval may be included in any circuit. The HIIT can be modified for athletes of all levels.

High-Intensity Interval Training burns calories and increases endurance. Modern gyms are beginning to include a HIIT during a typical circuit, expectingly those who recognize the role oxygen plays in weight loss and muscle sculpting.

Circuit exercises are a form of high-intensity training. The circuit focuses on creating strength and endurance. An athlete completes the circuit upon finishing all prescribed exercises. The athlete should strive for balance during a circuit: an equal amount of time should be dedicated to each muscle group unless you are using the circuit to train for specific sports such as Discus.

Typically, the interval between exercises is brief. The athlete completes one set and begins the next, after a brief rest. High-Intensity Interval Training includes an additional element to the circuit – periods of aerobic high energy output.

How does the HIIT method burn calories and enhance endurance? A HIIT strength circuit begins with a warm-up and continues along the circuit into the HIIT phase. The HIIT phase – a high intensity interval training is an oxygen-consuming cardiovascular exercise. These 60-minute intervals are so intense the body continues to burn calories for 48 hours after completion of the circuit. High-intensity interval training episodes become more intense throughout the circuit as the reps increase and the athlete encounters heftier weights or objects that offer greater resistance.

For those looking to lose weight or tone muscle, a HIIT circuit is a superb option. High-Intensity Interval Training relies on Health Science’s newfound understanding of the role oxygen plays in weight loss and sculpting mass. Moreover, HIIT sessions continue to burn calories well after the session is complete.

What is Intermediate Fasting

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Upon a bygone era, fasting was commonplace among ascetics: the devout hidden in cloisters and obscure wandering holy men. These men of devotion practiced Intermittent Fasting, abstaining from food consumption for a specified length of time to reach a goal. Moreover, fasting has achieved the status of perennial eating pattern – a fad that comes and goes with available resources and the era’s zeitgeist. Fasting was practiced throughout Human evolution.

Currently, Intermittent Fasting, referred to as IF, is consuming popular culture – excuse the pun. Intermediate fast is quickly becoming one of the World’s most popular health and fitness fads, or more accurately, perennial eating pattern.

You may wonder, with all the technological advances in weight-loss, VO2 Max and space-age scales, where does this seemingly archaic diet method find a home in this contemporary world? Athletes are deploying this technique to lose weight, improve health and simplify life. – among these days of chaos and technologist’s expanding grip upon us, we all need a little simplification. Additionally, the diet is known to be effective, it’s linked to our shared ancestors.

Intermediate fasting is a diet that cycles between periods of fasting and consuming. The IF diet is unique among weight-loss methods, it doesn’t provide a list of foods to eat and those to avoid, it merely suggests when to and not to eat. Conventionally, intermediate fasting isn’t a diet; it’s a pattern of eating. Commonly, those who adhere to the IF diet fast for 16 hours a day or 24 hours twice a week – no sneaking in a snack!

While fasting, changes occur on the cellular and molecular level. Among other changes, the body releases hormones that allow for burning stored fat. Moreover, fasting stimulates RNA: fragments of the DNA helix that initiate cellular repair. Many studies demonstrate the powerful effects IF may have on your body, brain, and well being.

Intermediate Fasting is a powerful weight-loss tool. This technique overhauls the release of hormone and insulin into the bloodstream. This overhaul allows for the burning of fat. Moreover, IF is most likely the eating pattern of our ancestors, those who roamed the Earth before the Paleolithic.

Pros and Cons of the Keto Diet

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The Keto Diet is quintessentially American; a reflection of the Twentieth Century zeitgeist. During the Victorian Era and Turn of the Century, the nation became obsessed with aesthetics: the printing press circulated the new ideal of beauty, the hourglass figure. Among the eras’ weight loss fads, the corset, ingesting tapeworms, elixirs, and fasting.

Although the diet was conceived, at The Mayo Clinic, by Dr. Russell Wilder as a cure for Epilepsy, it caught on with the nation’s increasingly image-conscious masses – the Flappers.

The Keto Diet has experienced both accolades and criticism from the medical community, however, it must be examined within context. The diet came about during the end of the Victorian Age. An age in which the corset and ingesting tapeworms were common methods of losing weight. The corset shifted the body’s organs and ingesting parasites must be detrimental to health. It was, at the time of conception, one of the few diets created by physicians. The Keto Diet, until recently was regarded as Twentieth Century ephemera, however, it has re-emerged and is gaining popularity among fitness enthusiasts.

Pros

Among diet trends, the Keto Diet is relatively painless. The challenge, for most, is obtaining from certain foods: consuming sugar is prohibited and carb consumption is limited: practitioners, of the Keto Diet, must avoid fruits, legumes, and nuts – this is a carnivorous diet. However, there’s no need to buy a gym membership on this diet.

The Keto Diet, when overseen by a physician, is an effective method of weight loss. “The ketogenic diet can be a useful tool to treat obesity in the hands of the physician,” states The International Journal of Environmental Research and Public Health. However, to avoid the diet’s inherent downfalls (it hacks the body into a starvation-like state), it should be overseen by a physician.

Cons

The Keto Diet, much like other fads in weight loss, may possess unforeseen health risks. Katie Hill (a practitioner of the diet) stated that “you can easily become depleted in Potassium and Sodium so you have to make sure to take a [Potassium] supplement and salt your food.” Potassium deficiency may cause muscle cramping and heart palpitations. Moreover, some practitioners may experience the Keto Flu.

A board-certified Cardiologist, Dr. Amnon Beniaminovitz, states that “some people can feel unwell when they first start the keto diet, a phenomenon known as the “keto flu:” brain fog, fatigue, dizziness, nausea, and irritability are the Keto Flu’s most common symptoms. Symptoms are much like Caffeine withdraw.

Aside from flu-like symptoms, serious health risks may be associated with the Keto Diet. Although the diet dates back to the Twenties, there’s a dearth of research on long-term effects of the diet. Physicians are concerned about the diet causing high cholesterol and Heart Disease.

Conclusion

Evidence is lacking that supports long-term benefit of Keto Diet. Although the diet experienced short-term notoriety during the Twenties, there’s been the dearth of contemporary clinical studies. The Keto Diet may be beneficiary for short-term weight loss, but unforeseen dangers may reveal themselves in the long run. Alternatively, a balanced diet and exercise, as suggested by the USDA, may be the most sustainable diet.

Pros and Cons of the Paleo Diet

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The Paleo Diet consists of the foods eaten during the Paleolithic Era. Many believe that the dietary shift directly after this era was detrimental to the wellbeing of Mankind, however, the Paleo Diet, like all diets, possesses advantages and disadvantages.

Pros

The Paleo Diet’s notion of excluding Starches may reduce Diabetes and Obesity. According to Livestrong.com, consumption of starchy foods, such as grains, causes fluctuations in blood sugar. These fluctuations are a contributing factor to food cravings and overeating. Moreover, “if you have prediabetes, diabetes or reactive hypoglycemia, eating starchy foods can exacerbate your blood sugar roller coaster and make it more difficult to manage your condition.” The Paleo Diet adheres to the Discordance Hypothesis, the belief that the Human body is “genetically mismatched” to the agricultural practices of the consumption of grains and legumes. Nutritionist believe that the consumption of grains, legumes, and dairy has lead to obesity and a sedentary lifestyle.

Cons

Recent studies may reveal that our concept of the Paleolithic diet is altogether wrong. According to the Guardian.com, the New Zealand Nutritionist, Jamie Scott, who created the Paleo Diet is removing himself from what the “movement has become.” Recent studies demonstrate that more fat is lost on a low-fat diet than a low carb diet. Moreover, the University of Chicago’s Quarterly review has found that “carbohydrates played an essential role in the developing of bigger brains. A high-functioning human brain needs lots of glucose, which carbs provide.”

Conclusion

The evidence is lacking that supports the long-term benefit of the Paleo Diet, there’s been a dearth of clinical studies. The Paleo diet may be beneficiary for short-term weight loss, but unforeseen dangers may reveal themselves in the long run. Much like the Miami Diet, the Paleo Diet isn’t intended for perpetual use.

Our concept of the Paleolithic diet may be askew. Geography causes limitations in food resources and diet. There were populations that subsided off bugs during the Paleolithic and Neolithic Era and those that gathered berries or hunted large game. Moreover, some archaeologists believe that Mankind practiced agricultural practices well into the Paleolithic Era.