LOW INTENSITY INTERVAL TRAINING (LIIT) VS HIGH INTENSITY INTERVAL TRAINING (HIIT)
We all are aware of the Rabbit vs Turtle race. This is a learning lesson in our day to day practical life. When it comes to exercise or fitness training, we might start off with full stamina and confidence but get tired or injured very soon and end up taking long breaks from our workout routine to recover. What happens in the process is we fall prey to bad internal damages. Today, it is much wiser to follow the ‘Turtle way’ and go slow but steady in order to win the race of a ‘fit life’.
Forget the severe muscle cramps and hop into LIIT
LIIT OR HIIT
There has been a significant shift from HIIT to LIIT off late realizing the benefits of the later. HIIT is definitely effective, but it comes along with the slogan-“No pain no gain”. For many of us specially, people with some prior injuries or elderly, HIIT thus become a big challenge. Studies show today, many people prefer to choose LIIT over HIIT.
LIIT – THE BENEFITS
It is the best form of workout for beginners or people recovering from any injury.
These workouts are programmed with low intensity thus are easier on our joints.
It can be easily opted by elderly people who cannot go for high intensity workouts.
Since it leaves us with almost no injuries, we can be more consistent with our workout routine.
LIIT helps to build up stamina before you opt for higher intensity exercises.
It is very helpful for people having issues like anaemia, thyroid etc.
It has a steady positive result and thus brings us close to that fit self we dream of.
HELP US TO HELP YOU
However, every body type is different from one another and so is our demands and capacity. Whether you choose HIIT or LIIT the main idea is to work towards leading a healthy and fit life. So don’t let your today ruin your tomorrow. Get up, find yourself a fitness coach or a workout partner or a personal trainer and achieve an overall health and fitness all year round!
In the first place, it is very important to understand that, we need to train for life and not for events. Functional fitness is all about training ourselves to build a stronger body for our everyday activities. This fitness cum weight loss program is a bridge between personal training and physical therapy.
1. Strengthen muscles
The target of functional exercises is to strengthen various muscle groups of our body. When our muscles are strong, it improves the overall physical stability and thus helps us to perform daily activities with minimum risks and greater ease.
2. Brings in balance and coordination
Functional exercises include various exercises like single leg balance exercises, lunges, step-ups etc. all of which trains our body to balance and coordinate and thereby create a synergy within our body.
Girl UGI Ball for Functional fitness
3. Good posture
We all fall prey to bad postures through our day to day activities. People with desk bound jobs often suffer with spinal issues. Functional fitness exercises are a solution to such bad posture problems.
4. Improves muscle memory
Functional fitness involves repetition of same exercises in few sets which boosts our muscle memory as they exercise our brain too.
5. Core strength and stability
Functional fitness exercises like crunches helps to strengthen our core and in turn betters our spine too.
A strong core means ownership of power, strength and stability
6. Power
Functional exercises focus on both upper and lower body. Multiple reps of exercises like push-ups, squats, bur pees helps to develop total body strength and power. This further helps us to move quickly in real life activities.
7. Reduces joint pains
Functional fitness helps the body to get back to basics i.e. back to the form it is designed to move and perform. These exercises are very beneficial for chronic joint pains in back, neck or knee.
spine of man and woman in pai
So, the idea is to stay fit year-round. Personal trainers teach these functional exercises which helps to train the muscles and prepare them to perform daily tasks proficiently. So get in touch with the right weight loss trainer or bodybuilding trainer and get more functionally fit!
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One of the hot favorites in the world of fitness is the UGI Ball. It is a great buddy for workout as it does not restrict us to exercise only in the gym. We can work out with it at home or carry to a hotel or beach while on vacation!
Since it is a hybrid of a medicine ball and stability ball, we can kneel on it, stand on it, and do our planks or crunches. However the trick is, the softness of the ball makes the surface unstable and thus our body has to work harder. In the process it helps to lose more!
It is a 30-minute full body workout routine but it makes workouts fun. Using UGI is awesome to work on our body balance, to build our core strength and also helps to strengthen and stabilize our muscles. It is recommended by various fitness trainers or personal trainers as well to their clients who look forward to achieve that dream body but in a fun way.
This UGI Ball can be used variously for various exercises like –
1. Dips
Dips are great to get our upper body toned!
Dips are a very good workout if our target is to tone Upper Body. We should start in a bridge position, keeping our hands on the ball and feet should be flat on the floor. One thing very important here is that we should keep our lower back close to the UGI Ball. Now all we need to do is to bend our elbows in order to lower our butt without touching the floor. After this we need to extend our elbows to return to the starting position. Now repeat.
2. Right & Left Leg Lifts
UGI Balls – Great for Right & Left Leg Lifts.
This Right and Left leg lifts are good when we target to lose fat and tone our Lower Body. It is quite easy too. All we need to do is to balance our right/left knee on the UGI ball. Now we need to extend our other leg straight out with toes pointed to the side. We must remember to keep our leg straight and toes pointed and then raise our extended leg up and down. Throughout the workout we must focus to keep our Abs tight and maintain a flat back. Now we have switch sides and repeat the same on the other leg.
3. Plank Mountain Climbers
Plank Mountain Climbers using the UGI Ball
Another great way to use this ball is to do Plank Mountain Climbers. This is a great Cardio workout that helps to get our heart rate up. We should always begin in a plank position keeping our forearms resting on the ball. We need to keep our legs straight and feet on floor. After this position is set all we have to do is to alternately drive our knees towards chest. Our back should be flat throughout the exercise.
The UGI Ball enables us with so many various forms of exercises UGI Caterpillar, Toss and catch UGI, UGI Swing, Side Lunge Jumps with UGI, V-Ups, Reverse Lunges with Shoulder lifts, UGI Push ups to Jump Squats etc.
This great exercise ball helps us to workout with versatility and thereby enables us with cardio, strength training and core training. UGI Ball thus helps us with a full-body workout.
So without any further delay, let’s get our own UGI Ball and start working out today with a personal trainer to guide us with the correct postures!!
Exercising alone itself is quite demotivating. After a tiring day, it gets quite challenging to find the motivation to stay physically active and fit. This is why a certified or qualified personal trainer can help us achieve our goals while keeping us motivated too.
Having a personal trainer means we have someone for long-term guidance and motivation.
Personal trainer provides structure to our workout as needed and does the thinking for us so that we can focus more on ‘the doing rather than the planning’.
A sincere trainer usually does not only help us to workout but also helps us with proper nutritional diet keeping in mind our body type and our goal.
Fitness trainer guiding her client with proper nutritional diet
We become more accountable when we have our own Personal trainer. We soon stop finding lame excuses for not to go to the gym as we realize that somebody is waiting for our session.
Most trainers charges around $60-$80 for each session. Sometimes we even get discounts when we purchase multiple numbers of sessions from them. Considering on what we are spending i.e. our own health, this amount is not much indeed!
It is very common that we get bored with our gym routines very easily. Certified Personal trainers with their vast knowledge of exercises, trains us to do wide variety of creative exercises which keeps us going.
Personal trainer teaches us it’s all about doing what is more effective for us. Spending many hours at the gym but doing inefficient workouts would not help us to achieve the body we desire. Our trainer trains us how to maximize our efforts and our results.
Hiring a qualified personal trainer, means we are investing for a healthier and functionally active future!
Yes, sometimes it does get a little confusing to understand whom to hire as our own trainer as we get into dilemma that what if he is not good or it doesn’t work for us.
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Certified Personal trainer during a session with his client.
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The TRX Suspension Trainer is perhaps on the best workout system. It is also known as Total Resistance exercises.
The best thing is that this TRX can be used by people at all fitness levels as it mainly requires the trainee to use his/her own body weight to exercise. This is a specialized form of suspension training that helps to develop core stability, flexibility, body strength, balance etc. However, it is very important that we do all the forms correctly and do not injure ourselves.
There are specialized and certified TRX Suspension Trainers for the purpose and it is a safer idea to have a personal trainer or TRX trainer to train us in order to yield maximum benefits from this tool.
Benefits we get from working out withTRX Suspension Trainer
It is a total-body workout that benefits people of all fitness levels.
Exercising with TRX helps to improve both mobility and stability.
It helps develop functional strength.
The best part is it does not necessarily be a gym, but it can be set-up anywhere like outdoors, home or even in hotels!
Workout with TRX Suspension Trainer anywhere indoor or outdoor!
This TRX Suspension Trainer gives much greater performance than many of those large and expensive exercise machines.
Moreover, it helps to increase our metabolic results too.
TRX Suspension Trainer is great for strength training, increasing muscular endurance and for building lean muscles.
One of the major benefits working out with TRX is it makes our core very strong and stable.
TRX Suspension Trainer-helps to strengthen and balance the core
Most Common TRX Exercise
1. TRX Push up
It is known to all of us that push-up is still one of the most dependable exercises when it comes to weight loss, muscle building or toning. Other than the on the floor style, doing push-ups on TRX suspension trainer gives our body a total new dimension.
For this we need to stand facing away from the TRX. We have to hold the handles of the TRX right at the chest height with extended arms and our palms should be facing the floor. Our feet should be kept apart too i.e. it should be shoulder-width apart and body should be aligned from head to heels. Now we have to shift our body weight to the balls of our feet and bend our elbows. Thus do the push up and return to starting position again.
Push-ups on TRX suspension trainer – gives our workout total new dimension.
2. Lunges
Lunges are again very popular and common fitness exercise. It improves our lower limb strength and balance. It is a very good functional exercise that betters our overall function of legs.
All we need to do is stand facing away from the TRX, one foot should be on the foot cradle and hands on hips. Now we have to bend our knees until the other thigh is parallel to the floor. Thereafter, we have to rise up to starting position. The same movement needs to be repeated on the other leg. Together that’s one set.
3. Triceps Extension
For this exercise, we need to stand underneath the anchor point, facing the TRX. Lean forward and hold both the handles and extend our arms in the front. Our elbows should bent 90 degrees and our palms should face away from us. Now we have to raise the handles of the TRX towards our eye level, while keeping our palms facing towards the floor and our arms must be extended. Then we need to return to the position where we started from.
4. High Bicep Curls
At first we need to stand with feet hip-width apart, facing away from the TRX. Thereafter, we have to hold the handles by leaning forward. Our elbows should be bent at 90 degrees while it is important to keep our palms facing away from us. Thereafter we need to extend our arms followed by bending our elbows to return to starting position.
Certified TRX Trainer helping his client with the correct forms.
Other exercises are like – TRX Chest Press, Kneeling Triceps Press, Low Row, Alligator, Glute Bridge, Single-Leg Squat etc. All of these exercises are very good for weight loss, muscle building and toning. However, proper guidance as to how to move about with these workouts is very essential for which it is recommended to have a personal trainer or TRX trainer who is certified for the same.
Many of us, even though we want to work out and loose those extra kilos , often we find ourselves laid back and move it to the next day. However, when we have a personal trainer, he motivates us and we find ourselves to hit the gym more often.
Working out with a personal trainer has numerous benefits! We definitely see better and faster results. They help us to change our overall lifestyle and thus lead a much healthier life.
Personal trainer brings in the right balance needed through the right exercises and helps us to lose weight and also build muscles at the same time. This is often not possible without proper guidance and training.
Personal trainers, have proper regime in mind for their clients which means there is no wasting of time. This indirectly leads us to achieve faster and maximum results.
Personal trainers train us the proper form and techniques of each exercise. They demonstrate the correct posture and technique. In this way, he helps us to reduce our chances of getting injured.
Personal trainers ensure that we spend the required time on the exact type of exercises as per our goals. Thus he ensures that we get faster and better results.
A good personal trainer not only takes care of our workout but also provides the right nutritional advice or proper diet, so that we can achieve our goals faster.
Personal Trainer giving nutritional advice to his client
Personal trainers help us to set realistic goals. He exactly knows how much we can take and accordingly sets a target that is achievable. In this way we also can see results and get more motivated.
When we think of working hours, personal training is one of the most versatile professions. Personal trainers always consider our availability and accordingly fit into our schedule. This enables us to workout as per our convenience.
Having a personal trainer means we have prior appointments with our trainer for a session. This makes us more committed to go to the gym. Thus, our personal trainers make us more accountable.
The above mentioned, are just some of the benefits we get from our personal trainers. They really understand our goals, our body type and accordingly plan the correct workout routine for us. So, let’s not delay anymore, but hire a personal trainer and take a step ahead to better and healthier life!
Personal trainers help us with the correct forms and postures of each exercise
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