Courtesy of @macrosinc!
🔑 takeaways: creatine is one of the best supplements out there and should be taken by almost everyone! Weight loss, weight gain, strength athletes, general population, and even the 50+ year olds benefit!
Are #HIIT and #IntervalTraining the same? 🤔The simple answer is NO. HIIT is a TYPE of interval training, and is more intense than a typical interval workout. Both are effective for #FatLoss , but we must know the difference between the two so we can program each one for certain populations. 🔹▪️🔹▪️🔹▪️🔹▪️
HIIT is a max intensity, 100% effort workout which has an increased work to rest ratio due to the metabolic demand (example: 30 seconds sprints with 4 min rest) with only 15-20 mins of total work. As opposed to standard interval training that is less effort, around 75% of your heart rate max or RPE and can be done up to an hour. Due to less effort, we can implement both a longer workout and decrease the work to rest ratio (30 seconds of increased intensity, 90 seconds at a steady pace). So why would we institute HIIT over interval training? If they both achieve fat loss/burn over steady state cardio?
Here’s what you need to know:
1. Our client has demonstrated sufficient cardiovascular fitness and overall functional capacity to ensure they can work out at maximal levels without detriment to their health/injury.
2. In addition to this, HIIT has not only shown to increase fat burning more than interval training, but also can actually grow muscle. Although studies have shown long bouts of steady state cardio can not only restrict muscle growth, HIIT will more specifically target fat and increase muscle growth due to the high anaerobic demand nature of the workout.
3. Time constraints. If your time does not allow for a whole interval training workout, then doing a quick HIIT workout may be a better option. You can achieve the same results with less time, just more effort.
4. We have programmed proper rest after a HIIT day knowing that this causes more CNS strain on the body. An overlooked, but very important variable.
5. If you’re going to program any type of cardio, it should be done POST resistance training. Cardio will sap energy reserves if done beforehand, causing muscle fatigue and would be better suited to be done after your workout. Additionally, doing cardio AFTER your resistance training session burns more fat. 🔹▪️🔹▪️🔹▪️🔹▪️
Hoje vamos falar do Pilates mais uma vez!
Muito utilizado como ferramenta para reabilitação por muitos fisioterapeutas, muitos estudos apresentam a diminuição de dores na região da coluna! Outros estudos também indicam ganhos de flexibilidade e de força nos membros inferiores, em pessoas de idade avançada!
Além do ganho de força nos membros inferiores, o equilíbrio e também a melhora do condicionamento físico, resistência cardiovascular, são fatores de destaque que nos mostram a importância e a relevância desta atividade como ferramenta na promoção da saúde!!!!
Força , equilíbrio, flexibilidade, fatores importantes para evitar quedas em idosos por exemplo, a consciência corporal também importante para qualidade de vida de qualquer pessoa!
Então aqui temos mais uma alternativa de atividade que pode te auxiliar a uma vida mais saudável!
O que estamos esperando!? #saúde#vida#fit#fitness#vidasaudável#swim#run#ncsf#acsm#who#oms#sedentarismo#health
"Improve How You Move" is the new fitnphys motto! Health and fitness is more than traditional gym time, it's about mobility, flexibility, trying new sports, getting out more, and over all having more fun! "Improve How You Move" is also a call to action to always strive to be better and improve your situation!
So improve how you move by going to fitnphys.training/ and choosing one of our fitnphys training programs, courses and ebooks!
I really wanted to make some healthy (vegan of course) tacos. The meat is basically the quinoa and mushrooms. 😋 🌮🌱
Yellow corn taco shells (Whole Foods 365)
Black beans ( I soaked and cooked mine)
Coconut aminos sauce
1. Cut onions, tomatoes, mushrooms, avocado and cilantro into small pieces.
1. Cook quinoa: 1 cup quinoa to 2 cups water for 15-20 minutes.
2. Sauté onions, mushrooms, quinoa and black beans in olive oil.
3. Add coconut aminos soy, cumin, chili powder, garlic, salt and pepper. I like my quinoa slightly crispy/ crunchy.
4. Once cooked, add the chopped up tomatoes, avocado, cilantro and squeeze a ton of lime juice all over.
5. Pop in the corn tortillas in the oven FACE DOWN on a baking tray for 3 minutes at 425 degrees.
6. Let the tortillas cool for a 1-2 minutes and stuff your tacos.
Side 📝: I forgot to buy corn 🌽 and salsa would have made this super bomb but I wasn’t a fan of the ingredients. 🙅🏽♀️
Inspired by @minimalistbaker recipe 🙌🏽 .
Tag a friend and try this out next taco Tuesday! 👯♀️
NASM tests only NASM. Do you want to be pigeonholed for the rest of your training career? At the Academy in West Hollywood, you'll learn ACSM, NSCA, NASM, movement, nutrition, and how to run a successful training business. Learn from the best to become the best. Tag a friend who wants to become a trainer.
DOMS | delayed onset muscle soreness.
I’ve had it, you’ve had it, we’ve all had it at some point. That can’t walk down the stairs can’t put your arms above your head soreness that even hurts to the touch. But what really causes it!?
For years you’ve probably hear people say “lactic acid build up!!” which is a lie and I’ve posted about this.
Muscle soreness is due to the muscle fiber damage. When you engage in activity you’re
1) not adapted to and/or
2) is more volume than your used to that’s when this occurs. The soreness appears ~6-8 hours post workout and peaks around 48-72 hours later... which is why 2 days after you feel like you got hit by a bus 🏋🏼♀️🚌 💨 .
🔬 When this muscle fiber damage occurs it induces an inflammatory response where white blood cells and it’s other little cellular friends participate in this and start to accumulate at the damaged muscle to remove the cellular debris. The accumulation of these puts pressure on free nerve endings at the muscle cell. This response is slow and peak about ~48-72 hours aka why you feel it then. These free never endings sense this pressure and send a signal to your brain saying I CANT MOVE!
Some important things to note are:
👉🏻 Eccentric exercise is the only type of exercise that induces muscle damage. Aka why you go “slow and controlled” in the gym.
👉🏻While some muscle damage is necessary for hypertrophy- High levels of DOMS is not indicative of “making more gains” or necessarily a good thing. .
👉🏻 The more trained you are the less soreness you experience due to the “protective mechanism” which is essentially your body adapting and going “ok we’ve seen this before!” .
👉🏻 If you are trained, and don’t feel extreme soreness after every lift/run that does not mean you are not adapting. In reality you probably are getting more true adaptation than someone who destroys their muscles once and doesn’t come back for 2 weeks (...months) .
👉🏻 Soreness is not always indicative of muscle growth. A good example is run down hill. Your quads will be destroyed from the eccentric breaking but that doesn’t mean it’s stimulating muscle!
A few clips from yesterday’s 8 am class at @greater_fitness_daytona!
If you live in Port Orange/Daytona Beach and are looking for fun workout that will give you balance & coordination, strength & endurance, plus help with injury prevention, then this class is for you!
Every MWF at 8 am & Saturday at 9 am. Message for details 💪🏾❄️😁
Another week another 40 hours of sitting for 9-5? Make sure you release and roll something out!!! @hyperice with @get_repost
FOAM ROLL YOUR BACK PAIN AWAY!
Beginner- moderate tip from @vinnierehab
Most people don't know! Want to relieve your back pain? All you need to do is balance out your pelvis!!
Here's a foam-rolling protocol designed to realign your pelvis by resetting all the muscles surrounding it!
⛔️Notice that I DO NOT foam roll the lower back! It is not a good idea if you have back pain (but if you don't, it's an okay exercise to do!)
Make sure you go slow and roll out for at least 30 secs per segment. I went a little faster to fit it under a minute
“I like to use a Vyper 2.0 from @hyperice because the vibrating feature allows me to ease into the tissue easier and I don't have to move as much when rolling to get the same release.” @vinnierehab
Weight room intimidation doesn't go away by avoiding the weight room. Set your mind to defuse this fear and welcome in a new world of growth. Never be closed minded and be confident to know you already belong. You'll find once that barrier is taken down, you have nowhere to go but up. #greatness