blog 46: maximize your caloric burn with interval training

Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.


still dont get it?
interval training alternates HIGH intensity exercises with LOW intensity exercises. 
(The intensity, duration and frequency vary per person, per goal.)


length and speed of each interval can be modified per person per workout (this means almost anyone can customize this workout for their needs) 


why is interval training so important?
interval training utalizes both anaerobic and aerobic systems in the body.
aerobic=walk or run for a lenthg of time
anaerobic=short burst of energy like sprinting, lifting heavy objects or jumping
UTILIZING BOTH SYSTEMS ENHANCES YOUR FITNESS LEVEL




so whats an example of interval training at the most basic level?
training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.


what about a more intense version of interval training?
Intensity of the interval depends on your goals and abilities


If you have started experimenting with interval training while walking (by adding in jogging/running) and now you are ready to increase the intensity then try this:


jump rope for one minute
walk on treadmill for 2 minutes at a moderate speed with a high incline (levels differ per person)
jumping jacks for 40 seconds
row machine at moderate pace for 1.5 minutes



I use interval training for ALL my clients, and depending on their abilities and energy level I vary the routines because eveyone is at different levels. Its important to challenge your body, and when you feel like giving up or not working for so long, or so hard on the treadmill remember that thats when it counts the most.


BE CONSISTANT, STAY MOTIVATED,  and SEEK HELP/SUPPORT because its out there. Dont give up. 

                                                            exhaustion is expected

blog 45: eat beans and lower your sodium intake: RINSE, RINSE, RINSE!

Beans are considered legumes which can be heart-healthy and an excellent low fat source of protien. 

examples-
lentils (yummy)
split peas
black beans
chickpeas
kidney beans
navy beans

lentils (shown above) are an excellent source of protein and can be used to bake soups, vegetable burgers and other dishes that are low in fat.

"conveient, inexpensive, versatle and nutritious, dried beans are a staple in many cuisines." says the Calorie, carbohydrate, and cholesterol directory by Martha Schueneman.

Dried beans are cheap and low in sodium but they require soaking (usually overnight) before you can boil them for consumption. I recommend preparing legumes this way but many of us "dont have time."


so that leads me to my topic today-how can you consume legumes without soaking overnight?
the canned form is good, cheap alternative (but it is far more expensive then buying in bulk and soaking overnight.)

here are some tips in order to ensure that you are consuming the canned form in a correct way:
1. RINSE, RINSE, RINSE
2. read the label
3. measure

Rinsing decreases a large amount of sodium found in the liquid that is in the can. REDUCE YOUR SODIUM BY RINSING YOUR BEANS!!