Cardio: High-Intensity Vs. Steady Rate

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We all know that cardio is important, even if you fall into the category of people who dread it. Whether you’re a lover or hater of cardio, the fact remains that it burns fat and calories, increases the strength of your heart, reduces stress and helps you to sleep better! [1]

There are so many different ways of getting cardio into your day. Here are a few of my favourites:

  • Dancing to music (I even do it in my living room)
  • Swimming at the gym
  • Stair stepper / elliptical
  • Running
  • High-intensity interval training

The Different Kinds of Cardio

There’s always talk about whether to do steady rate cardio (traditional cardio), such as going for a jog, or high-intensity interval training, such as quick sprints with rest in between. Steady rate cardio is aerobic and tends to burn using fat while high-intensity cardio is anaerobic and mainly uses carbohydrates.

To lose one pound of weight you need to burn 3,500 calories more than you would consume over a period of time [2]. Steady rate cardio takes longer to burn these calories, but it tends to be easier on your body (think, jogging). However, if you’re on the go and don’t have a full hour to exercise, high-intensity cardio can burn the same amount of calories much quicker because of the high level of intensity. Steady rate cardio burns fat while high intensity burns more stored carbohydrates.

Confused? Let’s break down what each format is best for.

Steady Rate (Traditional) Cardio

  • A huge majority of bodily functions such as digestion, walking, standing and sleeping, all depend on the aerobic system. Even high-intensity cardio depends on the aerobic system to restore the body to its natural state after each interval [3].
  • Working at a steady pace can be meditative and a huge stress reliever.
  • It is easy on your joints and bones so you can continue to do it as you age.

running is a form of steady rate cardio

High-Intensity Cardio

  • You can work out for a lot less time but burn the same amount of calories (or even more) than steady rate. Excess Post Oxygen Consumption allows your body to burn calories even after you are done exercising!
  • If you get bored doing steady rate cardio, high-intensity cardio may be what you need to keep you motivated. The exercises are quick and hard so you really need to pay attention to what you’re doing.
  • You generally become faster if you practice a lot of HIIT (sprints, etc), as your body gets used to the movement.

As you can see, there are points in favour of both types of cardio. As far as choosing which one is better, I think that depends on your lifestyle, your fitness goals and what’s reasonable for you. On the whole,  I  believe that incorporating both steady rate and high-intensity cardio into your lifestyle is the best way to go, as they each offer their own benefits to your overall health.

References:

[1] Waehner, Paige. “Everything You Need to Know About Cardio-How Long, How Hard, How Much.” About.com Health. About.com, 16 July 2015. Web. 18 Dec. 2015.

[2] Mitchell, Stephanie. “The Fat Loss From Long Cardio Vs. HIIT.”LIVESTRONG.COM. LIVESTRONG.COM, 20 Oct. 2013. Web. 18 Dec. 2015.

[3Heffernan, Andrew. “Steady-State Cardio Vs. High-Intensity Interval Training.” Experience Life. N.p., 1 Feb. 2014. Web. 18 Dec. 2015.

 

 

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3 Things to Add to Your Post Workout Routine

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You just finished an hour of challenging exercises at the gym; you’re sweaty, getting hungry, and ready to head home. What do you do now?

Your post workout routine, when done correctly, can improve recovery, increase ability to build muscle and lessen muscle soreness [1]. Here are 3 things you should add to your post workout routine:

1. Get Some Protein

After a workout, you’ve used a lot of energy. Your muscles have taken a beating and it’s time to replenish them with some protein. Eating a meal after working out  within an hour or two of finishing is ideal, but that’s not always realistic, so a quick recovery drink is a good option.

Generally, a recovery drink can be taken after any workout that involves weight training, endurance, or cardio that last 45 minutes or longer. For the drink, 20 grams of protein is a great starting point, with around 30 grams of carbohydrates (that’s about all I would take).

When I don’t have a recovery drink on hand, I plan my workouts and bring food in Tupperware, eating literally right after my workout is done.

2. Take an Epsom Salt Bath

Epsom salt has a lot of magnesium in it, which is absorbed through your skin as you soak. This mineral helps relax your skeletal muscles by flushing the lactic acid buildup, which can happen during exercise [2].

Fill your tub up with hot water and sprinkle a cup or two of Epsom salt in. Then climb in, relax and soak for 20 – 30 minutes!

3. Foam Rolling

Self myofascial release (foam rolling) can increase blood flow throughout your body and increase range of motion. There are differences in firmness of foam rollers, I always go with the most firm (black coloured) ones. You can foam roll all different muscles throughout your body – my favourite is my back!

For tips on how to get the most benefits from foam rolling, read this Greatist article, How to Foam Roll Like a Pro.

References:

[1] Andrews, Ryan. “All About Post-Workout Nutrition | Precision Nutrition.”Precision Nutrition. N.p., 11 Jan. 2010. Web. 27 Nov. 2015.

[2] Kurelo, Cheryl. “What Does Epsom Salt Do for Soreness?”LIVESTRONG.COM. LIVESTRONG.COM, 08 May 2015. Web. 27 Nov. 2015.

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Outdoor Exercise: Winter Tips

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During the Winter, it can get pretty cold in many parts of the country. And the days are short too. Outdoor exercise can be a tough proposition when you’re up against these conditions, but Winter offers so many heart-pumping activities that double as a great workout, you don’t want to stay locked up inside!

Here are my tips for enjoying outdoor exercise during winter:

Plan for the Dark

Most of us get up in the dark and come home in the dark, so when possible, outdoor exercises either should be done earlier in the evening or late morning for safety reasons. If you are planning on exercising outside either before the sun rises or after it sets, make sure to wear reflective clothing and bring a small flashlight with you.

Take advantage of the weekends and use the glorious hours of daylight sunshine as a motivator! Did you know that you’re likely to burn more calories exercising outdoors during the winter [1]? This is because your body needs to work harder regulating your temperature. So brave the cold, and get your heart pumping outside!

Layers are Good

The great thing about dressing in layers is that you can take them off as you warm up. It’s easy to wrap a long sleeve jacket around your waist or put your ear warmers and gloves into your pocket.

Dressing in layers is the perfect way to ensure your body doesn’t chill or overheat during your workout. Start your warm up fully layered, and as you progress, your body will tell you when it’s time to start removing layers. Once you cool down, you should get those layers back on.

It’s a good idea to use layers made from moisture wicking fabrics, to keep your body from feeling damp with sweat.

Outdoor Exercise: Winter Tips

Drink a lot of Water

Your body may not feel thirsty during winter because your body’s thirst response acts differently when you’re cold, versus when you’re feeling overheated and hot [2]. It’s easy to become dehydrated during winter, so remind yourself to hydrate before, during, and after an outdoor winter workout.

Take Advantage of the Small Crowds

During winter a lot of people hermit and stay indoors. But I can personally say that hiking during winter is not only a great workout, but it also offers a reprieve from the busy summer trails. Enjoying the beauty of nature while moving your body is one of the easiest, most enjoyable ways to exercise during winter.

Whether it’s urban hiking through your favourite city or driving to a state park or hiking area, just keep that body moving and you’ll be good to go!

References:

[1] Hall, Alena. “7 Big Benefits Of Exercising Outside This Winter.” The Huffington Post. TheHuffingtonPost.com, n.d. Web. 03 Jan. 2016.

[2] Walters, Jennipher. “Don’t Let Winter Dehydration Slow Down Your Workouts With These Tips.” Don’t Let Winter Dehydration Slow Down Your Workouts With These Tips. Shape Magazine, n.d. Web. 03 Jan. 2016.

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Are Low-Fat Diets Effective?

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On the surface, a low-fat diet sounds like a logical way to lose weight. After all, fat contains nine calories per gram while carbohydrates and protein contain only four. Therefore, cutting out fat should help you to lose weight by lowering your calorie intake—right? Not so fast, there’s more to consider.

Scientific Evidence

Studies do show that low-fat diets support weight loss. For example, a recent analysis of dieting strategies found that diets with less than 20% of calories from fat helped people lose weight. After 12 months of following this type of diet, overweight participants lost an average of 16 lbs [1].

On the contrary, evidence also shows that diets with moderate fat intakes support weight loss. All diets have pros and cons.

Pros of Low-Fat Diets

  • Support weight loss in some people.
  • May reduce the intake of unhealthy saturated fats and trans fats.

Cons of Low-Fat Diets

  • You need dietary fat to absorb vitamins D, E, A, and K.
  • Research shows that low-fat diets make female athletes more prone to lower body injuries.
  • Fat is essential to many physical and mental functions.
  • Meals may not be satisfying or satiating.

You Need Some Fat!

Whether you plan to follow a low-fat diet or not, get the most out of your meals by eating sources of good monounsaturated and polyunsaturated fats, including:

  • Coconut oil
  • Flax seeds
  • Fatty fish
  • Avocados
  • Nuts

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References:

[1] Gerlach, K., Harold Burton, Joan Dorn, John Leddy, and Peter Horvath. “Fat Intake and Injury in Female Runners.” Journal of the International Society of Sports Nutrition 5.1, (2008). Web. 9 December 2015.

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