HIIT – do you know what is that?

HIIT training is the most popular hit of the moment. It has been seen as the best method to muscle fat burning, but what is HIIT?

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HIIT Interval means High Intensity Interval Training. Looking closely, the training is to perform an exercise with full intensity for a short predetermined time (1 to 2 minutes, for example), interspersed either the same exercise or another one at low intensity (for 2 to 3 minutes, a kind of active rest). This lasts around 30 minutes between exercises and intervals. Some trainers suggest that the gap does not need to be active, leaving the person to rest and do nothing, completely keeping the focus on the minutes of intense activity.

The great advantage of HIIT is to use the benefits of EPOC effect. EPOC is the increased consumption of post-exercise oxygen. When you train hard, the body takes several hours to return to its normal state. During this time the metabolism continues to be accelerate and, therefore, more calories are expended during the rest of your day.

Some studies can prove that in 2 weeks of HIIT increases the capacity of fat oxidation in women.

Here is the link if you want to read more about this research:

http://jap.physiology.org/content/102/4/1439

One example of 4 min of HIIT:

 

So now you already know what is HIIT. Let’s move!!

Beijos,

Viviane

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Have you tried “suspension training” ?

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Functional capacity is the ability to perform normal activities of life with daily efficiency, autonomy and independence (CAMPOS & NETO, 2004) . The man is functional by nature , non-functional by habit.

The functional training makes use of the power of balance and proprioception ; it seeks to join these parts in order to well use them and build a solid foundation on it and seek construction new structures.

The suspension training is one kind of functional training which also includes exercises specific to characteristics , seeking motor development and a range of movement, exercises that make use of proprioception , balance , power , stability , sensitivity , requires the sensorimotor system, the vestibular system , and mainly the functional stability of CORE , known as the Body Centre.

What are the core muscles?

CORE is the central mass that sustains the whole body structure , surrounded by about 29 muscles that support the hip – lumbar – pelvic complex, particularly internal trunk are essential for stabilization of the spine vertebral , where this is the most important region to perform actions that require vital strength and endurance, even when strengthened this region , is the basis for having strength on the extremities (arms and legs (GALLAHUE and OZMUM , 2003).

 

So, now you already know what is functional training and what is core!! It is time to see some suspension training…

According to the Harvard Medical School, a 30-minute resistance training session burns between 180 and 266 calories, depending on body weight, intensity and speed.

This is a video with some few exercises for beginners. If you want to try,  just contact me and let’s get started!

 

Beijos,

Viviane Treche

Effects of smoking and how to quit

Hello everyone!

Living in Istanbul I could realize that there is a huge number of smokers, including women as well. I decided to write about this not to be annoying and tell you: “stop smoking!” , but to let you read and take your own decision.

I have some tips, some links and some videos that can help you to quit smoking once you realize that is time… and it is always a good time to start something new and healthy. 🙂

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Let’s start to talk about it

According to Dr.Jalal Karlıkaya, from Trakya University (TU), Turkish smokers increase every day in the number of women, Karlıkaya says “Cigarette companies are targets our women and our children”. Turkish multinational cigarette companies will last 20 years. On Turkey every 5 women, 1 smokes.

In this picture we can see that we have a biggest number of smokers are here in Turkey:

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How tobacco affects you

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Tips to help you to quit!

Think Positive

You might have given up before, but tell yourself that you’re really going to do it this time.

Make a plan to quit smoking

Make a promise, set a date and stick to it. Don’t be put off by a wedding, party or other time when you’d normally smoke.

Change your diet

Is your after-dinner cigarette your favorite? An US study revealed that some foods, including meat, make cigarettes more satisfying. Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead.

Change your drink

The same study looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you’re out, drink more water and juice. Some people find that simply changing their drink (for example, switching from wine to a vodka and tomato juice), affects their need to reach for a cigarette.

Identify when you crave cigarettes

A craving can last five minutes. Before you give up, make a list of five-minute strategies. For example, you could leave the party for a minute, dance or go to the bar. And think about this: the combination of smoking and drinking heavily raises your risk of mouth cancer by 38 times.

Get some quitting support

If friends or family members want to give up too, suggest to them that you give up together.

Get moving!!!!!

A review of scientific studies has proved that exercise (even a five-minute walk or stretch) cuts cravings and may help your brain to produce anti-craving chemicals.

Core-Muscle-Exercise

Make non-smoking friends

When you’re at a party, stick with the non-smokers. “When you look at the smokers, don’t envy them!

Keep your hands and mouth busy

Nicotine replacement therapy (NRT) can make you twice as likely to succeed. As well as patches, there are tiny tablets, lozenges, gum and a nasal spray. If you like holding a cigarette, use an inhalator. Try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.

Make a list of reasons to quit

Keep reminding yourself why you gave up. Make a list of the reasons and read it when you need support. Example: ” I use to take a picture of my baby daughter with me when I went out. If I was tempted, I’d look at that.”

Some videos that can help…

web site smoke free

http://smokefree.gov/

…and if you decide do quit I will be very happy for you 😉

Beijos,

Viviane Treche

Source of research

http://smokefree.gov/

http://www.milliyet.com.tr/sigara-icen-kadin-sayisi-artiyor-genelsaglik-1247708/

http://ajcn.nutrition.org/content/87/4/801.full

The Benefits of Water

I was thinking about my first post and I just realize that I would start with the most simple and important think we have: WATER.

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  • Water helps regulate our body temperature through perspiration, which dissipates excess heat & cools our bodies.

  • The kidneys remove wastes such as uric aced, urea & lactic acid, all of which must be dissolved in water. When there isn’t sufficient water, those wastes are not effectively removed, which may result in damage to the kidneys.

  • Water lubricates our joints. The cartilage tissues found at the ends of long bones & between the vertebrae of the spine hold a lot of water, which serves as a lubricant during the movement of the joint. When the cartilage is will hydrated, the two opposing surfaces glide freely, & friction damage is minimal. If the cartilage is dehydrated, the rate of “abrasive” damage is increased, resulting in joint deterioration & increased pain.

  • The actively growing blood cells in the bone marrow take priority over the cartilage for the available water that goes through the bone structure.

  • Rheumatoid joint pain frequently decreases with increased water intake & flexing exercises to bring more circulation to the joints.

  • 75% of the upper body weight is supported by the water volume that is stored in the spinal disc core. 25% is supported by the fibrous materials around the disc. The spinal joints are dependent on different hydraulic properties of water which is stored in the disc core. Back pain is frequently alleviated with hydration.

  • Brain tissue is 85% water. Although the brain is only 1/50th of the body weight, it uses 1/20th of the blood supply. With dehydration, the level of energy generation in the brain is decreased. Depression & chronic fatigue syndrome are frequently results of dehydration.

  • Migraine headaches may be an indicator of critical body temperature regulation at times of “heat stress.” Dehydration plays a major role in bringing on migraines. Dehydration causes stress & stress causes further dehydration.

How much is enough?

According to the American College of Sports Medicine (ACSM), about 500 mL of fluid on the two hours before the exercise must be ingested. During exercise, they propose that athletes should start fluid replacement since the beginning in regular periods and should drink enough fluid to restore all the sweating losses or ingest the maximal volume tolerated. The National Athletic Trainer’s Association (NATA) proposes the following recommendations: ingestion of 500 to 600 mL of water two or three hours before exercise or other sport drink and ingestion of 200 to 300 mL 10 to 20 minutes before exercise starting.

So, after we see how important is the water in our life, let’s drink it more often! One nice tip is carry a 500ml bottle with you all the time, everywhere and drink, fill it up, drink, fill it up…

Just have look in this video about water and have a great day and great workout!

Beijos,

Viviane Treche

Source of research

Machado, Cristiano Antonio, Exercice fluid replacement: Is this enough? Rev Bras Med Esporte, V.12, N.6, 2006

Welcome to my blog!

I am a Brazilian Personal trainer with 8 years of experience in fitness/wellness and well being and I would love to share some information about how to get into a healthy lifestyle.

aguilar_viviane@hotmail.com

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