Tag Archives: HIIT

Metafit Cleveland to be a permanent event

Cleveland Metafit
Cleveland Metafit

With the first Metafit trial session at Caloundra on NOV 7 aside, I was looking forward to the Friday 13th Cleveland event in every way possible. I was looking forward to the challenge of attracting a crowd using nothing more than existing contacts and a few facebook posts. I was also heartened by what I had learned from the Caloundra experience and felt more than prepared. I had shirts, kick-ass workout, the confidence to pull it off and the support and kind words of encouragement from friends.
On the day before the Cleveland event, I had a call from an old friend who had expressed interest in attending. She said she was bringing 2 other people! Plus unbeknownst to her, her sister had liked and tagged a friend in the event as well. I was feeling good about it.

The location and time allows for a wonderfully shady and breezy location by the Bay, with toilets, water and a kiddy park.

I love this stuff!!

Thanks to Nicole, Kelli, Kahlia, Chloe, Krystyne for support on the day and I look forward to talking with you and working out your goals and how I can help with the future.

Fitness++ Metafit Trial – Caloundra 1

Caloundra metafit
Good work guys

With the first Metafit trial session at Caloundra  on NOV 7 completed, I have breathed a little sigh of relief.  Surprisingly I wasn’t particularly nervous and I was surrounded with lovely words of support leading up to the event and friends on the day. I spoke with my cuzzie just this week and she said that when starting a new business each day bring its challenges. In that she meant that you can’t necessarily plan for what will happen (although you can prepare) but rather allow the days to roll towards you and see what each day requires. I saw this in action while preparing for this first Metafit event. Promotion, flyers, shirts, facebook events, web updates, word of mouth etc. Finally on the day before, I decided my music arrangements wasn’t robust enough and I wanted more redundancy, so I went out and bought a Bluetooth speaker.  The day itself went of with out a hitch and was a mere formality. To me it was just a Kung Fu power training session…People arrived, we warmed up, we trained, we warmed down and stretched. The structure of the Metafit class is brilliantly easy. The oral commands make running the class a breeze. The music is upbeat and energetic and a pleasure to work out to.

Some things for future consideration; data collection, merchandise sales ( where and how ), exit surveys/feedback. Anyhow looking forward to Friday 13th at Cleveland. It will be a tougher assignment as I will potentially have fewer friends on hand and will have to sell the event much more thoroughly to make it a success. It’s what I’ve signed up for, but highlights the “behind the scenes” work that goes on which will make these events and ultimately me a success.

Thanks to Luke, Janelle, Dave and Phil for your efforts and support on the day.

Exercising with your baby

A new baby around the house is a quiet time of adjustment for you and your family. But it needn’t be a time when your good lifestyle habits go out the window. When the dust has settled and you have your baby in a routine, be sure to make enough time for yourself by working exercise back into your day.  As well as being important for you and making you feel good, exercising can actually be a pretty special time to connect with your baby.

Initially this will be just walking until you are ready to resume exercise and when your baby is physically strong enough for the rigours of exercising with you. At around 3-6 months, depending on the exercise and the strength of your baby, he should be ready to start training with you. The exercises depicted are not vigorous and are normal actions you would normally undertake when interacting and playing with you baby.

When you shop, clean, pack and unpack your car, your arms, back and legs are already working out without you even being aware of it. Lifting, holding, squatting, bending ( from the waist) are all exercises being performed that benefit your body and muscles. The number of lifts (reps), how often you do them (sets) and weight are important in your work out, but you must have a bit of a goal in mind. “I want to lose weight”, “I want to grow stronger” etc. These goals will determine how heavy you should lift, for how many sets and how long you should rest for. Aim for two to three sessions a week. Have a look below at how your sessions should be structured depending on your goals.

If you wish to improve your strength in your legs and arms:

  • Lift (or squat ) with heavy weights, (no you won’t look like a man)
  • 3-6 times (reps),
  • 2-3 minutes rest (between sets),
  • about 3-6 sets,
  • 2-3 times a week.

If you wish to lose weight from your body:

The goal should more focused on keeping your heart rate at between 120-140 beats a minute for a 30 year old woman. Around the house this going to vigorous house work like vacuuming. Cycling, jogging, jumping, sit-ups, push-ups, kicking, punching, burpees, etc.

Also if you wish to lose weight, there are two clear paths you can follow. High intensity workouts (HIIT), Long Slow Distance (LSD). A few other things worth mentioning here are you should also focus your efforts on portion control, a good balanced diet to ensure you baby is getting nutrition from you and if you are breast feeding then that baby is going to suck that fat right off you! Also work with your doctor and be guided by them when you are ready to start exercise.

Long Slow distance is where you should start exercising. Doctors and nurses now start getting patients up and about sooner these days. The focus of your efforts here should be on getting mobile for 30-60 minutes a day, 3-5 times a week, getting your heart rate in the 65-75% range and gradually increasing the intensity or duration of your work out. With regards to your heart rate an average healthy women of 30 should aim for a heart rate of 125-145 beats per minute. You can measure your pulse for 15 seconds and it should be aim for between 30 – 36 beats. The intensity should start quite easily, walking on a flat ground or slight incline and gradually build it up, walking with pram, increase weight in pram, walking up steep hill etc. Always be guided by your heart rate. If you are ready start jogging to raise the intensity. Also if you choose a walking path, do some workouts at the council provided exercise stations.

High Intensity work outs are now proven to raise your metabolism for longer that just moderate exercise alone by up to nine times. HIIT is the principle of raising your heart rate to up to 90-95% of your max capacity (up to 175 bps for a 30 year old woman) for short bursts then resting for bit then raising it again. Chemicals in your body are released that facilitate bone and muscle growth which sends your metabolism through the roof! The work to rest ration should be 1:3, (10 seconds of HIIT followed by 30 seconds of rest) repeated at least 5 times and up to as many times as you feel comfortable, down to 1:2 (10 seconds exercise 20 seconds of rest) when you are feeling fitter. The rest should also be determined by your heart rate. You should resume your HIIT session when you heart rate falls to approx 135 bps. HIIT exercise should be conducted 2-3 times a week.

HIIT exercise can be sprinting in a park, tuck jumps, cycling a bike or any exercise that allows you to raise your heart rate in a short explosive burst. Note the largest muscles in the body are the legs and will be required to get that heart rate up. You won’t get into the HR zone by doing bicep curls or situps.

I’ve included the HIIT work out here for general information but obviously the theme of this blog is exercising with your baby so HIIT may not be practical unless they are content in a pram or are with a friend in the park. So jogging and using your baby as weights may be more practicle.

A baby can be used as hand weights and the following can be used as a guide for the types of exercises that can be performed.

Raising baby bicep curls
Raising baby bicep curls

 

 

Bicep curls. Hold you arms down straight with your baby by you waist. Feet shoulder width, engage your core. Bending your arms at the elbow, raise your baby using your biceps until you can kiss them. Ensure your head is up straight, your core is engaged and your shoulders are square and flat.

 

 

 

Sit Up With Baby
Sit Up With Baby

 

 

Situps. Lay down on your back, holding your baby in a kangaroo cuddle or just above your body. Raise your knees and keep your feet flat throughout the movement. Engage you core, raise your shoulders and lower back off the ground. Keep you head in a neutral and your back straight.

 

 

 

 

Pelvic bridge with baby
Pelvic bridge with baby

 

 

Pelvic Bridge. Lay down on your back, holding your baby at your waist line. Slide you feet in so you knees are a right angles. Engage you core and raise you waist off the ground. Hold this position for up to 30 seconds, less if new to this position.

 

 

 

 

Leg Extensions with baby
Leg Extensions with baby

 

Leg Extensions. Lay down flat on your back. Raise you knees so they are tucked up over your chest with your shins parallel to the ground. Place your baby on your shins, raise you feet up pivoting from the knees.Hold your baby securely so your baby doesn’t slide back towards you. (use common sense here. You’ve probably done this one when playing with them. I still do it with my 14 year old daughter.)

 

 

 

 

 

 

Squats with baby
Squats with baby

 

 

 

 

 

Leg Squats. Standing up, hold your baby in a comfortable position in your arms. Stand with legs at shoulder waste toes pointing forward. Engage core, keep back remaining upright, head up eyes forward. Lower your self to a half Squat, hold for a few seconds if you are able to and slowly return to the upright position. Focus on slow controlled movements.

 

 

 

 

 

 

 

 

baby overhead press
baby overhead press

 

 

Over head shoulder press. Stand holding your baby, ready to lift them straight up, feet shoulder width apart. Slowly raise you baby straight up. Focus on slow controlled movements. Stop well before you arms are straight. Keep your back straight and eyes forward.

 

 

 

 

 

 

 

Lunges with baby
Lunges with baby

 

 

Lunges. Standing up, hold your baby in a comfortable position in your arms. Engage your core and step one leg out. Lower you wast down but don’t allow your front knee to travel forward over your toes. Focus on your rear knee travelling to the ground. Travel as deeply and hold for as long as comfortable.

 

 

Push Ups with baby
Push Ups with baby

 

Pushups. Place your baby flat on their back on a towel on the floor. Move over them as though you were going to kiss them. Assume a push up position, arm shoulder width and knees on floor. Slowly move down until you can kiss you baby. Push away from the floor until you have reached maximum extension.

 

 

 

All of these exercise depicted can be done to suits your level of fitness or your desired outcome. If you wish to lose weight, focus on achieving a suitable cardiac outcome, (work until you are puffed) with shorter rests. If you are after strength or muscle gains,  work with heavier weights,  lower repetitions and have longer rests. Also modify you body leverage to achieve the desired weight. For example use knees instead of toes for pushups, sink to half depth squats, or pushup on incline, borrow heavier baby etc.  Speak with your doctor about exercisign and focus on correctness of technique. Shoot me a question if you have any questions about the exercises.

 

Joe

What is HIIT?

HIIT or High Intensity Interval Training is the process of training at an extremely high intensity for short periods of time.  It is recommended the subject reaches peaks of 90-95% of their maximum heart rate, with short rest breaks, for between 20 – 60 minutes.

At this point I want to discuss a few things before I go on. Training is an individual thing. The factors affecting training abilities are age, body type, sex, current fitness and genes medical conditions etc. Two people training side by side doing the same thing will not feel exactly the same. As in, one fit person training with a unfit person will have differentrates of perceived exertion”. The fit person may be training at coasting 50% or their maximum ability where as the unfit person may be struggling at 80% and won’t have much more to give. SO the best indicator across all people is their max heart rate for their age. (220 beats per minute – age). Endurance training for anyone places their heart rate in the 65-75% zone. HIIT places their heart rate in 85-95% zone regardless of the various factors mentioned above. NB consult a doctor before beginning or increasing your training intensity.

There have been numerous studies showing that HIIT is superior to Endurance Training (ET) for weight loss.

I want to quote the “Journal of Applied Physiology Published 1 December 2011 VOL. 111 no. 6.”  (Please don’t be put off by the big words, I will decipher them.)

HIIT has been shown to be more effective than moderate-intensity continuous exercise training for improving endothelial function (normal functioning of the inner lining of blood vessel) and ….. for reducing central body fat (losing weight) and fasting plasma insulin in young women (improves diabetes risk), and for improving maximal oxygen uptake (getting oxygen into your system) in subjects… HIIT has also been reported to be more effective than continuous, steady-state exercise training for inducing fat loss in men and women, despite considerably less total energy expenditure required during training sessions.“

I may have already lost a few of you here, and I won’t turn the rest of you away by explaining too deeply why this is the case. You have a car…It runs and you don’t care why. HIIT kicks Endurance Training and that’s a fact.

This particular article sited above goes on to say the HIIT sessions can last from as short as 8 seconds and typically from 1-4 minutes per set. With 60 seconds rest between each set.

 

SO a typical session may look like this:

  • 5-10 minute warm up 65-75% max heart rate. (That’s jogging/exercising at a mild puff)
  • 5 minute stretching session targeting large muscle groups
  • 5 by x minute HIIT sessions + 60 seconds rest
    • (5×60 second plus 60 seconds rest equals 10 minutes work out)
    • (5×90 second plus 60 seconds rest equals approx. 14 minutes work out)
    • (5×120 second plus 60 seconds rest equals approx. 20 minutes work out) You get the idea
  • 5-10 minute warm down 65-75% max heart rate
  • 5 minute stretching session targeting large muscle groups

SO a basic session can be short as 30 minutes and can be broken down

Assuming 5 x 30 second HIIT sets

  • 10 minutes total warm up cool down
  • 10 minutes stretching
  • 5 minutes HIIT
  • 5 minutes rest

 

A more advanced session (assuming 5 x 120 second HIIT) sets looks like this:

  • 10 minutes total warm up cool down
  • 10 minutes stretching
  • 10 minutes HIIT
  • 5 minutes rest

That’s still only 10 minutes of extremely high heart rate.

 

SO if you have read this far. This is the crunch line…

Essentially the chemical processes that occur or chemicals that are released in the body at this very high heart rate continue to keep the metabolism high and burn fat at a higher rate for longer. This is why HIIT is superior to normal endurance training.