A barrage of recent studies has shown the potential for high-intensity interval training to incite fat loss, increase muscular and cardiovascular strength and improve other health markers among participants. But how well does this format play out in a group setting?
Kettlebells have seen growing popularity as a total-body training tool to improve cardiovascular health and musculoskeletal fitness. Yet for all the enthusiasm among personal trainers, experimental research on the effects of KB training was scant until last year, when studies began showing up in peer-reviewed journals. This column updates IFJ readers with recent research on KB training.
Many people exercise in the water because of its low-impact nature. According to research presented in October at the Canadian Cardiovascular Congress, water exercise may provide similar cardiovascular benefits to land-based workouts.
What Is the Glycemic Index?
The glycemic index is a numerical ranking system used to measure the rate of digestion and absorption of foods and their resultant effect on blood glucose. A food that ranks high on the GI produces a large, momentary spike in glucose after the food is consumed. By contrast, a food with a low GI causes a slower, sustained rise in blood glucose.
The heart is an incredible organ, not only delivering a constant, reliable stream of life-giving oxygen and nutrients, but also responding instantly to challenges like stress, cardiovascular workouts and high-intensity bursts of energy.
Hall, K.D., et al. 2012. Energy balance and its components: Implications for body weight regulation. American Journal of Clinical Nutrition, 95 (4), 989–94. Energy balance represents the complex interplay between the fuel we consume and the energy we exert, which makes this balance integral to the process of losing weight.
Accurate data are needed to determine which corrective strategies a client needs. A trained, experienced corrective exercise specialist will also be able to pinpoint movement errors. Repetition and coaching will sharpen assessment skills.
When it comes to exercise program design, educated fitness professionals know that rest, recovery and regeneration are just as important as training intensity and consistency. Clients get better results and reach their goals more quickly when they learn how to take care of their bodies in a smart, sound manner. Nutrition is also a key component of a complete wellness program. Nutrient timing in particular has been the subject of much discussion and research, especially over the past decade.