Tag Archives: 30 minute workouts


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High Intensity Interval Training and Rest equal a strong immune system. Find out how you can boost your immune system during your next workout. Our Immune System & Exercise: Can long workouts actually harm you?

As I unfortunately found out this week, yes my long stretch of no sickness has ended, and I was graced with a lovely nor’easter cold. And although it can be quite challenging for me to rest and recover, I know that if I do take a week off, I will not only come back better but stronger!

Recently some scientists found that HIT training, high intensity-short duration workouts, can be better for your immune system than long exercise programs. Find the published study here in the Medicine and Science in Sports and Exercise.

The study found that prolonged, moderate-intensity exercise, but not short-lasting high or short-lasting moderate-intensity exercise, decreases the induction of in-vivo immunity. Scientists and researchers used this method that relies on the antigen diphenylcyclopropenone (DPCP), which can trigger the body’s immune response when administered through a patch on the lower back. With the DPCP patches, scientists were able to go back four weeks after they applied the patch and, by administering more DPCP, measure redness and skin thickening.

The test: One runner doing 30 minutes of moderate running on a treadmill, one doing 30 minutes of intense running (80 percent of peak oxygen uptake) on a treadmill, another doing 120 minutes of moderate running, and the last group not exercising at all.

Researches noticed that those runners doing intense running for 30 minutes did not have any affect on their immune response. However, after the group ran for 2 hours at a moderate pace their immunity lowered. Often this can be from the fact that during prolonged activity such as a marathon, the blood stress hormones like cortisol increase. This can temporarily inhibit immune function. This is why I encourage my runners to rest a few days after a big event.

2011 study by David Nieman, director of the health and exercise department at Appalachian State University, discovered that those who exercise 5 or more days a week are 43 percent less likely to catch an upper respiratory tract infection than people who exercise once a week or not at all.

And don’t forget to fuel. Yes frequent shorter workouts are a better choice than longer workouts as far as a immune system is concerned but those training for marathons need to remember to eat their carbs! Complex carbohydrates supply a quick accessible energy source to your body and do not deplete your energy when exercising loner that 1 ½ hours

Whole Body Fitness
Form Is Everything! At least once a day I find myself engaged in a conversation with a client about creating a muscle memory, setting up neuro pathways to specific muscles. There are many reasons that micro focusing on the muscle groups you use while performing an exercise creates much better results. When my clients come through the front door of the studio I encourage them to leave all their distractions outside-they can pick them after the workout! This can often be easier said than done. Here are a few ways to get you super focused during your next personal training session or workout.

Focus on Quality over Quantity – GOOD FORM = MAJOR MUSCLE MOTIVATION
Often we find ourselves rushing through the exercises and are focusing on all the other things we need to do after our workout. Learning how to do the exercise properly and practicing all the stages of the exercise is important and we must master the basics before we can focus on how much weight or reps we need to do. Let’s take a push-up. I don’t want my clients just do a push up. I want my clients to use their chest muscles to lower and raise their bodies towards and away from the floor. But often many beginners have to use their low back and butt to accomplish this. So we break it down. Here are the steps:
-start in a standing position. Move shoulders inward by squeezing your chest, pull shoulders back by lifting chest up to ceiling.
-next reach your arms out to your sides; close your eyes and bring your hands together by just using your chest. ( I typically will tap the upper chest of my clients to engage their muscles to fire.) After they accomplish those two moves I will have them do a push up to a bar at counter height. Only after that are my clients ready to perform a pushup.

Have a Solid Foundation – ITS ALL IN THE SHOES

I know I admit I have a bit of a shoe problem –I have shoes in every closet of the house. But seriously, I cannot stress to clients how important their shoes are in their workout. Having a good, stable foundation for an exercise is important. Many of our exercises need stability from the ankle and that starts at the floor. When your foot is stabilized you are able to focus on the exercise and feel grounded. This gets much more important as the difficulty of an exercise increases. For example a squat on a BOSU ball.

For your next workout try putting these steps into practice. If you are struggling with form or just want to push it just a little harder! Set up an appointment with one of our trainers and make sure you are getting the most out of your workouts! Remember it is mind over matter!