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The most effective way to get fit and lose fat: H.I.I.T. High Intensity Interval Training

As trainers, we often get asked what type of exercise is the best exercise to do. Specifically, one of the most common reasons to do exercise for many clients is to lose weight. So what exercise is best for you, and will help you the most in your endeavor to lose weight? This article will take you through an up and coming method of training that is being brought in to training facilities all across the world and is known as High In-tensity Interval Training, or HIIT. As university educated trainers, we use research to ensure that all of our workout styles and methods have been proven to be beneficial, safe and effective for all our clients. This arti-cle will go through some of the research that shows how effective HIIT training is. So, what is HIIT training? This style of training is focused on short, high intensity bursts of exercise followed by short periods of rest. This design is used to increase the amount of high intensity work that can be completed during a session. By keeping the high intensity time short, it allows the participants to maintain that high level through-out the whole set. The rest breaks are taken in between each set of high intensity work, and are designed to be at a lower intensity to allow the body to recover enough to be able to repeat another high load. However, these rest breaks are strategically not long enough to allow for the body to recover completely, and as such the body will be slightly more fatigued each round. This allows for adaptation to occur as the body improves its ability to work under fatigue (1). Through using this training, areas such as the cardiovascular system, the heart and lungs, have shown adaptations that improve their performance. It has also shown great benefits for increasing fat loss in both men and women, even though they are burning less total energy than they would during a longer exercise session. In clinical popula-tions, the results have also been very encouraging. HIIT has shown to improve insulin resistance in diabetics, improve heart health for those with heart failure or coronary artery diseases (3). Of course, these changes aren't only limited to those with previous health conditions. Anybody can reduce their risk factors of developing diabetes, heart problems or obesity by doing this sort of training.

It also has many advantages over previously used styles of train-ing. One of these styles is known as 'steady state' training. This is one that most of you will have done, and involves exercising at the one intensity on the one style or type of exercise for an extended period of time. This is like running on the treadmill for 10mins, on the rower for 15mins or riding an exercise bike for 30mins, all at the one speed or resistance for the full work-out. This type of training has its positives, such as burning a large number of calories during training. However, studies have shown that HIIT causes the levels of fat burned to increase, burns more carbohydrates, improves the ability of the muscles

to use oxygen (2). The bonus is that while all of this energy is used during the sessions, the body continues to burn more energy hours after the workout! (1) So what does a normal HIIT session look like? Well, it can be performed in many different ways. Depending on your fitness level, you can either make the rest periods longer than the work periods, such as 30seconds

NEWSLETTER 24, JUNE 2013

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This is known as the work to rest ratio, and the closer this ratio is to 1:1, (or further over, such as 2:1) the harder the sessions will be. If you haven't done this type of training before, it is advised that you start at about a 1:4 high intensity to low intensity ratio.

HIIT can be completed as well as resistance training, as they use a different set of energy systems. This is what is typically done in our group training sessions at Outcomes Fitness, as it allows for us to deliver a tough cardio workout, within the confines of the 1hr session, as well as targeting the necessary areas during the strength training component. This type of training is also very useful for those who want to complete extra exercise on their own, but feel like they haven't got the time to commit to a full hour. If you have access to a spin bike, cross trainer, treadmill or simply want to run outside, try working at a comfortable pace for 1min, then for 20secs sprint/pedal as hard as you can. As soon as this 20secs is up, return to the original pace, and start again. Try to repeat this up to 10 times. By the end you should feel as though you have had a decent cardio workout, yet this has taken less than 15mins to complete.

References: 1. Evidence based exercise: Clinical benefits of high intensity interval training, Shiraev T & Barclay G, 2012, Accessed at http://www.racgp.org.au/afp/2012/december/evidence-based-exercise/ 2. The Scientific Basis for High-Intensity Interval Training, Larsen PB & Jenkins DG, 2002, Accessed at http://www.fmh.utl.pt/agon/cpfmh/docs/documentos/recursos/112/LaursenIntervalTraining.pdf 3.Effectiveness of High-Intensity Interval Training for the rehabilitation of patients with coronary artery disease, Warburton DER et al, 2005, Accessed at http://blog.sme.sk/blog/3928/155928/Warburton_CAD.pdf 4. Metabolic Adaptations to Short-term High-Intensity Interval Training: A Little Pain for a Lot of Gain?, Gibala MJ & McGee SL, 2007, Accessed at http://blog.sme.sk/blog/3928/155928/GibalaIntervalTraining_2008.pdf 5. Extremely short duration high intensity interval training substantially improves insulin action in young healthy males, Babradj JA et al, 2009, accessed at http://www.biomedcentral.com/1472-6823/9/3/

John Haylock. Bachelor of Applied Science: Human Movement. Graduate Diploma Clinical Exercise Practice

Outcomes Fitness has a FREE app!!!

Outcomes Fitness has just launched a free app to keep up to date with all the latest info on your smartphone. Currently live on Google play and will be available on Apple in the coming weeks. The app features:

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CLIENT ACHIEVEMENT

Having just celebrated my 70th birthday I’m pleased to be able to write a few words of encouragement for those who are hesitant about becoming involved in physical activities. Five years ago after a minor operation it was recommended by my then physician to improve my life by being actively involved in physical exercise.

Outcomes Fitness have been helping me over the last 8 years to not only to improve my fitness but also have changed my whole outlook on the need for fitness. I now have a positive outlook rather than seeing exercise as a chore. Through weekly participa-tion with Outcome Fitness plus a daily personalised program set out for me, I ave not only been able to energise myself but also to control the pain associated with my arthritis. The exercise regime plus diet support have been life changing for me. I have no doubt that I now have achieved what the physician had recommend years ago, that is to maintain an active lifestyle as I aged.

I would recommend Outcomes Fitness for their dedication to per-sonal programs for the individual and their continual profes-sional improvement of their services. John Steele Principal Essendon

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Farfalle with Mint Walnut Pesto

Making your own pesto is just about as easy as it gets – ours uses a fragrant mix of fresh mint and basil, while walnuts offer an omega-3-rich alternative to pine nuts! Serves: 4 Hands-On Time: 20 minutes Total Time: 25 minutes INGREDIENTS:

1/2 packed cup fresh basil (with stems)

1/2 packed cup fresh mint (with stems)

1/4 cup toasted unsalted walnuts

3 tbsp grated Parmesan cheese

1/4 tsp fresh ground black pepper, plus additional to taste

1 1/2 tbsp extra-virgin olive oil

1 tbsp fresh lemon juice

8 oz whole-wheat farfalle

2 cups grape tomatoes, halved

9 oz frozen artichoke hearts, thawed and quartered

Sea salt, to taste INSTRUCTIONS: Bring a large pot of water to a boil. Meanwhile, prepare pesto: To a food processor, add basil, mint, wal-

nuts, Parmesan and 1/4 tsp pepper. Pulse until roughly chopped, five to seven times, scraping down bowl as needed. Add oil and lemon juice and process for 10 to 15 seconds or until a thick, slightly chunky pesto forms. (NOTE: Try to not process to a smooth paste, keep it slightly chunky.) To boiling water, add pasta and cook al dente according to package directions. Before draining pasta, ladle about 1/2 cup cooking water into a heat-proof measuring cup and set aside. Return drained pasta to pot and add tomatoes, artichokes and pesto. Place on low heat and stir to combine. If more moisture is de-sired, add reserved pasta cooking water 1 tbsp at a time to achieve desired texture. Heat until vegeta-bles are heated through, about 2 minutes. Season with salt and additional pepper.

Nutrients per serving (1 3/4 cups pesto pasta): Calories: 345, Total Fat: 13 g, Sat. Fat: 2 g, Monounsaturated Fat: 5 g,

Polyunsaturated Fat: 4 g, Carbs: 52 g, Fiber: 12 g, Sugars: 4 g, Protein: 13 g, Sodium: 137 mg, Cholesterol: 3 mg

REFERENCE: http://cleaneatingmag.com

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Abdominal Muscles and how to activate them.

This group of muscles is sometimes referred to as your ‘core’ or just simply ‘abs’. There are 5 main muscles that make up the abdominal group.

The pelvic floor muscles which are a group of small muscles located at the base of the pelvis. Their primary role is to help stabilise the pelvis and control bodily functions. To activate this group of muscles, imagine you are stopping yourself going to the toilet or to imagine you are drawing your sit bones together. Your sit bones are the bones on the bottom of your pelvis that you feel when sitting down. As you breath out imagine you are gently drawing the bones together and you should feel a lift inside you.

The Transverse Abdominus is the deepest of all the core muscles with it’s fibres running across ways. It acts like a corset that wraps around the abdomen. It begins from the top of the pelvis and runs up along the ribs to the diaphragm. It is also connected to the fascia in the lower back which is why it so helpful in core stabilisation. It joins in at the midline of your stomach and then continues the same way across the other side. It is activated by compressing the abdomen. The easiest way to think of this to imagine you are zipping up a tight pair of jeans. From your pubic bone, imagine you are zipping up and drawing your belly inwards as you come up to the belly button.

The Internal Oblique muscles sits above the transverse abdominus and runs from the top of the pelvis to the ribs and the midline of your abdomen. It’s primary actions are to rotation and side bending. It will pull the ribs down to-wards the hip on the same side as well as rotate towards the back.

The External Oblique muscles sits above the internal obliques and runs from the ribs down to the top of the mid-line of the abdomen and top of the hips. It’s primary ac-tions are rotation and side bending. It pulls the ribs down towards the hip on the opposite side as well as rotate to-wards the front. The two oblique muscles generally work together to create rotation with the in-ternal oblique on one side and external oblique on the other side.

The Rectus Abdominus is the most superficial of all the abdominal muscles and runs from the pubic bone up to the centre of the ribs. It’s primary actions are to flex the torso, that is, pull the ribs down towards the hips. This is the muscle that is used to complete a sit up or crunch movement. The best form of activating this muscle is to complete a shortened version of the sit up with the shoulder blades off the floor—curling up and down 5cm.

Heath Maplestone Bachelor of Applied Science: Human Movement Australian Pilates Academy: Pilates Instructor

Flip over to see 5 simple Pilates exercises to add to your routine that work the entire abdominal group.

0400 244 329

Single Leg Stretch Technique: One leg in tabletop position, the other extended away on 45° angle. Curl up ribs to hips (so shoulders are off mat) and lightly hold bent knee. Slowly alternate leg position (one breath for each change). 10 repetitions each leg. Muscles worked: Rectus Abdominus, Transverse Abdominus, Pelvic Floor.

Abdominal Curls Technique: Legs in tabletop position. Hands behind neck, elbows out, shoulders relaxed. Begin with head and shoulders off mat. Curl ribs towards hips then lower chest back down 5cm only. Abdominals should be engaged throughout. 10 repetitions. Muscles worked: Rectus Abdominus, Transverse Abdominus, Pelvic Floor.

Prone Hold Technique: Elbows directly under shoulders, body straight. Press elbows into mat and tuck hips under (arms and abdominals working hard). Easier level from your knees, harder from your toes. Hold for 10 deep breaths. Muscles worked: Rectus Abdominus, Transverse Abdominus, Pelvic Floor, Internal Oblique, External Oblique.

Cycling Crunch Technique: Begin with legs in tabletop postion (knees directly above hips, knees bent at 90 degrees) As you breathe out, turn shoulder towards opposite hip, at the same time extend opposite leg until straight. Breathe in to return to start position. Slowly alternate sides. 10 repetitions each side. Muscles worked: Internal Oblique, External Oblique, Rectus Abdominus, Transverse Abdominus, Pelvic Floor.

Side Bridge Technique: Elbow under shoulder, waist as far away from the floor as you can. Raise hips off floor and hold for 10 deep breaths each side. Muscles worked: Internal Oblique, External Oblique, Transverse Abdominus, Pelvic Floor.

GROUP EXERCISE TIMETABLES

STUDIO—COBURG NORTH

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

GROUP EXERCISE GROUP EXERCISE

GROUP EXERCISE

6am

PILATES ACTIVE OVER 50s

GROUP EXERCISE

7am

7:30am GROUP EXERCISE

8:30am GROUP EXERCISE

GROUP EXERCISE PILATES GROUP EXERCISE

PILATES GROUP EXERCISE

PILATES 9:30am

ACTIVE OVER 50s

10:30am

ACTIVE OVER 50s

4:30pm

5:30pm GROUP EXERCISE

GROUP EXERCISE

6:30pm GROUP EXERCISE

GROUP EXERCISE

7:30pm PILATES PILATES YOGA

ABERFELDIE SPORTS CLUB- CLIFTON PARK

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

6AM 6AM 8AM