High intensity interval training has been my jam as of late
It's allowing me to spend a good amount of time to work on my imbalances which I take my sweet time doing and still get a solid amount of volume done
I've also stopped taking pre workout so having shorter rest periods keeps me engaged
And its a different type of training than I've been used to which is refreshing
Pair it with a walk after *good for losing fat/increasing endurance* *Not great for gaining muscle or strength* (unless you havent been working out or your current workouts are complete trash. You'll see a slight increase compared to traditional strength training)
Download a tabata timer app
Choose a moderate difficulty to very difficult movement and do it for a set time
Choose a lower difficulty to moderate difficulty movement (standing/walking counts) and do it for a set time
Or do 1 movement (work : rest)
Or do all the movements
Your times can vary (example times)
30 seconds to 30 seconds
1:1 most difficult - you're an animal
30 seconds to 60 seconds
1:2 moderately difficult - good start if you're consistently active
30 seconds to 90 seconds
1:3 easiest - if you've started to be more active and want to progress
Start then slowly implement progressive overload
The reps in a given time
The work ratio
The overall volume
HIIT 10 - 30 minutes
Release the fat from your cells
Walk 10 - 30 minutes
Burn the fat released ****Given you're eating enough of the right foods/ resting enough/are not overly stressed**** Give it a try ...unless you're a powerlifter
Enjoy those 5 minute rest times
You deserve it
1 04 minutes ago
Roll downs have become my favorite time of day🥀
Taking this moment to pause, deep INHALE, reflect on the day, EXHALE, articulate forward one vertebrae at a time Checking in with your body. INHALE , Are those shoulders tight?( let your arms and hands become heavy to release those shoulders) Is your lower back stiff?( soften through the knees to relieve pressure on the lower spine) Are those hamstrings limiting you?( soften knees to stretch more in the spine, shift your weight slightly onto your toes to get a deeper hamstring stretch) Stiff neck? (Let the head hang heavy, nodding the chin, looking left and right )
EXHALE articulate that spine back up lengthening as you engage pelvic floor, standing as tall as you can with those shoulders relaxed ...REPEAT
⁉️WORKOUT & NUTRITION TIPS FOR XMAS🎁
Let’s go straight to the point: it would be silly to try to convince you to not treat yourself during the holidays. Balance is key after all.⚖️
Try following these solid, simple tips and your efforts won’t go to waste.
1. Get your workout in before the day starts: set your alarm early in the morning so you won’t miss out on anything with your family and friends.⏰
2. Set in advance an exercise goal for the next day: you’ll be much more likely to stick to it if you set it the day before.🗓
3. Keep it Short. You don’t have to run a marathon. Schedule a quick HIIT circuit to keep your body moving (the shorter the higher the intensity can be!).🤾🏻♀️
High intensity interval training workouts (HIIT) don’t require much time, can be done anywhere for as little as 10 minutes, while still being super effective, in small spaces and without equipment.
And nutritionally speaking, Indulge, but don’t over indulge.😋
So over the holidays, eat clean as best as you can, get your workouts in quickly and efficiently, and all of your hard work will not go to waste.
By indulging every once in a while, you’ll simply have a better mindset which will then motivate you to work harder.
MOVEMENT AND TECHNIQUE
With movement and technique, comes correct muscle activation and control for maximum results.
Carly and the team will guide you through your session, with a focus on building strength and definition through controlled movement.
Check out the Adrenaline App for our weekly timetable and to book your next class. #weareadrenaline#adrenalinebuilt
📷 | @shotbykyzephotography
HOW TO LOSE FAT
Consume less calories. “But how...?” Consume less than you burn. “But how can I?” Stop eating junk food, and find high volume foods that have less calories.
There is nothing else. Although working out plays a huge role in your fatloss, nutrition, especially caloric intake, is the only thing that decides if or if you will not lose excess fat.
This is our star patient Andrea in action in the Pilates studio. Thanks to Today Tonight for sharing her story.
Andrea was bitten by a King Brown snake and unfortunately due to a delay in receiving the anti-venom suffered a stroke. After 3 months in hospital and many more months of rehabilitation she has made amazing progress and continues to each week. Well done Andrea 💪👏
1 115 minutes ago
올해도 어김없이 어린이 방학 특강 !!!!!
키즈 성장 플라잉요가 를 진행합니다
20.1.6 일 월요일 부터 시작~ 합니다
매주 월,수 오후 12시~
자녀들의 성장판 자극과 자세교정에 도움이 많아 되는프로그램으로 구성 되어 있습니다
이미 많은 아이들이 효과를 보고 계속 수업을
받고 있는중입니다^^ 이번 구성은 키성장에
포커스가 맞추어져 아이들 키성장에
많은 도움이 될 예정이에요^^ 키즈 전문 선생님이 수업을 진행 합니다~
Exercise to Help Treat Cancer
Cancer affects so many Australians and in this article I want to raise awareness of one of the lesser known but surprisingly effective treatments for cancer - exercise.
By the age of 85, 50% of Australians will have been diagnosed with cancer and in 2019 it has been the leading cause of death in Australia with approximately 50, 000 deaths. On a more optimistic note the survival rates for cancer have been steadily improving (from less than 50% to around 70%), much of which is due to our continuing improvement in the way we treat it.
A treatment for cancer is that many people aren’t aware of is exercise. Exercise has long been known to be beneficial in preventing cancer but is now known to be effective in counter-acting the effects of cancer and its treatment. Research has shown that people who perform appropriate exercise while being treated for cancer experience fewer and less severe side effects from treatments. They also have a lower relative risk of cancer recurrence and a lower relative risk of dying from their cancer.
Luckily in Western Australia we have fantastic access to programs such as the “Life Now” course which thanks to generous community donations are free of charge for people affected by cancer and their primary carers. The Life Now course offers exercise classes directed by an exercise physiologist trained in exercise oncology as well as meditation, mindful art, mindfulness, tai chi and yoga classes. The next courses start in February so if you or someone close to you in being treated for cancer follow the link below for more information.
For more information on how exercise can be useful for treating many other diseases and disorders including Osteoarthritis and Chronic lower back pain book in to see one of our friendly and experienced physiotherapists. www.horizonphysio.com.au or call 92457007
To donate to the Cancer Council to help them continue helping people with cancer go to https://donate.cancerwa.asn.au/
1 115 minutes ago
#에스바디워크필라테스구의역점 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
회원님들에게만 드리는 혜택 그 첫번째 !
조금 더 저렴한 가격으로 운동복을 구매하실 수 있습니다 !
요즘엔 운동복도 패션이라고 하죠 ! 알록달록 레깅스 입으시고 예쁜 몸매도 한번 뽐내주시고 사진도 찍으시면 어떠실까요 😎
Push Up to Down Dog is one of our fave #POPPilates moves because you get SO MANY benefits out of it! 💪 This move helps warm up your body and stretch your muscles out so you can get the most out of your workout. Plus it works your arms, legs & core as your whole body works together toward stability.
Get down on your mat, with your knees hip distance apart and wrists stacked directly below your shoulders, back flat at a 45 degree angle. Lower down to the mat using your upper arms, keeping your elbows in toward your sides. As you lift back up, curl your toes in and lift your knees, going into a downward dog. To return to starting position, gaze toward the front of the mat and propel your hips forward, curving your spine in a rolling motion until your knees reach the mat. Option to do push up on your toes.
Get down on your mat, with your knees hip distance apart and wrists stacked directly below your shoulders, back flat at a 45 degree angle. Lower down to the mat using your upper arms, keeping your elbows in toward your sides. As you lift back up, send your hips back into child's pose, extending your arms in front of you. To return to starting position, lift your hips up and forward, until your wrists and shoulders are stacked again.
Find a class near you using the class locator at poppilateslife.com (bio link) #POPPILATES#POPARMY