FITNESS REALITY & MOTIVATION

The results suggest that although HIIT protocols are time efficient, but they are not superior to conventional exercise training in sedentary young adults.
PROS AND CONS OF HIIT TRAINING

PROS (In HIIT cardio, you use 80-90% of your maximum heart rate for a shorter period. When you’re doing HIIT cardio, you shouldn’t be able to hold a conversation.)

· Improved Performance: Some studies have shown that while steady-state training taxes the aerobic system, HIIT workouts can stimulate both the aerobic and anaerobic systems. That means your body has more stamina and performs better in all your workouts, no matter what they are.

· Improved Insulin Sensitivity: The more sensitive your body is to insulin, the less your body needs that insulin to lower blood glucose levels. In terms of exercise, that means your HIIT can help your exercising muscles use glucose for fuel more efficiently.

· Improved Calorie Afterburn

· Improved Heart Health: HIIT training can help lower blood pressure and improve your heart health.

CONS of HIIT:

· Can Be Uncomfortable: While you can modify the workouts to fit your fitness level, the idea is to get as far out of your comfort zone as you can. So these workouts are tough.

· Not for Beginners: If you're coming from a completely sedentary lifestyle or returning to exercise after an injury.

· Risk of Injury: Exercises like sprints, plyometrics, and jumps come with a risk of injury if your body isn't prepared for that kind of movement.

Risk of Burnout or Overtraining: Too much HIIT can be lead to burnout, an increased risk for dropping out of exercise. 1-2 x's wk recommended.
PROS of STEADY-STATE (about 50-60% of your max heart rate for at least 45 min.)

Advantages
Exercising below the ventilatory threshold for an extended period of time puts less physical stress on the cardiorespiratory system and can be an effective way to prepare for an endurance event.

• Increases mitochondrial density in type I (slow-twitch) muscle fibers, which can improve aerobic metabolism.
• Increases cardiac efficiency; specifically, elevating stroke volume and cardiac output at a lower heart rate.
• Steady-state training to improve aerobic efficiency generates less metabolic waste and cellular damage than HIIT workouts.
• Less Stress on the Cardiorespiratory System: Because you're working at a lower intensity, you can improve your endurance without putting as much stress on the heart and body as higher intensity exercise.
• Increased Endurance: Longer, slower exercise helps build endurance in both your heart and your muscles.
• improved Ability to Use Fat: When you work at a lower intensity, fat is your main fuel source. Staying at that level allows you to save glycogen stores.

When you exercise at a high intensity your heart often beats so fast that the left ventricle — which stores oxygenated blood momentarily before pumping it out — can’t refill completely between contractions. At a slightly lower intensity (thus lower heart rate), the left ventricle fills completely before it contracts, which causes it to grow in capacity — and pumps more blood with each contraction — over time. This triggers your HR to drop substantially, both at rest and during exercise.

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Yes, you can change (mix-up) your exercise routine every time you train - BUT... there are distinct caveats to this.

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ALKALINE WATER & ACIDIC FOOD

References: MAYO CLINIC. MEDICAL NEWS TODAY. HARVARD HEALTH.

For most people, alkaline water is not better than plain water.

Alkaline water has a higher pH of about 8-9 than tap water of about 7, due to a higher mineral or salt content. So proponents say that it can neutralize acid in your bloodstream. Some say that alkaline water can help prevent disease, such as cancer and heart disease. However, more research is needed to verify these claims.

Some water sources can be naturally alkaline if the water picks up minerals as it passes over rocks. However, most commercial brands of alkaline water have been manufactured using an ionizer that reportedly separates out the alkaline components and filters out the acid components, raising the pH.

Some studies also suggest that alkaline water might help slow bone loss. But further studies are needed to find out if it influences overall bone mineral density and if the benefit continues over the long term.

Certain foods can slightly lower the pH of blood especially in the absence of eating foods supporting a higher alkaline blood pH like fruits, vegetables, and legumes. Controlled clinical trials have not shown that diet alone can significantly change the blood pH of healthy people. Moreover, a direct connection of blood pH in the low-normal range and chronic disease in humans has NOT been established.

Multiple studies have shown Acid from the modern diet does NOT cause osteoporosis. It’s also concluded that an alkaline diet or alkaline supplements or salts do notPREVENT osteoporosis.

Of the estimated 10 million Americans who have osteoporosis, 80% are women. Another 22 million women are at increased risk for the disease.

Smoking and excessive alcohol use can DECREASE bone mass.

We needed another reason to eat more fruits and vegetables. Well, here is one anyway. Fruits and vegetables can strengthen bones. Whoa...you say. Calcium and vitamin D are what we need to prevent osteoporosis.

So how is it that Asians, with a lower calcium intake, are less prone to osteoporosis. Because it is the overall content of the diet that matters, not just the amount of calcium or vitamin D it contains.

The acid-base balance of the diet seems to be an important feature. But this is not quite what people may think. You think acid, and you think of vinegar or orange juice or soda pop. Think base, and baking soda probably pops into your mind. However what matters is not the acidity or alkalinity of the food or beverages we may put in our mouth, but what happens to their components after ingestion and metabolism. Foods with a lot of protein are acid forming because proteins contain sulphur and the sulphur eventually is converted in the body to sulphuric acid. Eggs, fish, meat and poultry are therefore acidic foods. Breads and cereals are also metabolized to acids, but surprisingly, citrus foods are not acid producing. That’s because citric acid is broken down in the body to non-acidic substances. Most fruits and vegetables yield an alkaline residue in the body, although corn and lentils are acid forming.

Our findings demonstrate that drinking alkaline water improves spine T-scores in postmenopausal women with osteoporosis. Hence, alkaline water can be used to treat osteoporosis due to increased bone density in postmenopausal women. Long-term interventions are necessary to confirm the effects of alkaline water on femur density. (study however were women in IRAN, a totally different diet than the US

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Despite racking up almost 40% more time under tension when using the slower weightlifting tempo, the subjects in this study were able to do about 60% more total reps when they used a faster weightlifting tempo. On the whole, this translated into much more total “work” (weight x reps) being done, producing more powerful muscle-building stimulus.

“Instead of focusing on the number of reps of an exercise, TUT training aims to make athletes slow down and perform an exercise with less momentum.”
And science is on her side: Research from the Journal of Physiology found that athletes who performed eccentric and concentric movements at six seconds each, versus one second each, “increased the acute amplitude of mitochondrial and sarcoplasmic protein synthesis and also resulted in a robust, but delayed stimulation of myofibrillar protein synthesis 24 to 30 hours after resistance exercise.” In other words, you get those same metabolic benefits post-workout as you would a day after performing short, powerful bursts of high-intensity intervals.

Benefits

TUT "allows the body’s proprioceptive responses to endure a challenge in cohesion with the weight or resistance being used." So, instead of focusing on simply your ability to lift the weight itself, you can slow down a movement and challenge yourself even more during each phase of that movement, she explains.

Ultimately with TUT, you get more out of each rep, which can be super beneficial if, say, your heaviest 10-pound dumbbells are starting to feel a little light and you’re looking for a new challenge to gain strength.

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Here are some alternatives for meeting weekly requirements.
The first step to overcoming these obstacles is to break down the time commitment into manageable segments. For example, 150 minutes is 2.5 hours, which comes to 30 minutes five days a week, or about 20 minutes daily. "And you don’t have to do those 20 to 30 minutes all at once," says Dr. Apovian. "You can further divide into two or three 10-minute daily segments. Everyone has 10 minutes to devote to exercise."

Next, change your perception of "moderate intensity." "People automatically feel overwhelmed because it sounds difficult, but this level of exertion is not as physically demanding as people may think and is quite doable.

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