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Absolute Blogging is a place you can find all sorts of useful information that will keep you informed on tips and advice in keeping your body mind and soul in the best shape possible. In addition our in house DJ LMBB (Little Miss Beat Box) bringing you Ab
Roya

HIIT & The After Burn Effect

HIIT

 

Absolute Spin and Absolute Pilates Cardio classes both follow the belief of HIIT. Understand why they work better than your regular cardio sessions. Yes we are going to get a bit technical!

 

HIIT is a high intensity interval workout performed at such an intense level that your body will spend the rest of the day expending energy to recover from the training.   This recovery period or ‘after burn’ is called EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout.  This is because the body needs additional fuel to return to its resting state.  Requiring more fuel means additional calorie burn.

 

Take a look at the diagram below to see the difference between a steady state cardio workout (60 minute run on treadmill at steady pace) and a high intensity workout (Spin class and/or Cardio Class).

After Burn Effect

 

The white section of the graph displays your metabolism after going for a 1 hour jog at a steady pace. As you can see your metabolism drops back to its regular level after about 3 hours. 

 

The yellow section of the graph displays your metabolism after doing a HIIT session (i.e. spin class or cardio pilates class). As you can see your metabolism is raised for a much longer period. It's only after approx 36 hours that it drops to its regular state!

 

BENEFITS OF HIT AND EPOC

  • EPOC raises the body’s calorie consumption post-workout in order to return itself to the pre-exercise state. This increased level of metabolism last for up to 36 hours. (See above)  
  • Muscle fibres rebuild and this increased muscle mass leads to an increase in calorific burn each day. So not only do you tone up you will also be burning more calories just sleeping!
  • You are kick starting the enzyme “hormone-sensitive lipase” (HSL) which orders the cells to release the fat content that is stored within them.  
  • HIT also stimulates production of testosterone and your human growth hormone (HGH) by up to 450 % during the 24 hours after you finish your workout. 
  • Anabolism (muscle building) is also improved with high intensity training. When muscle tissue is pushed to the point of failure or exhaustion it then rebuilds and recovers to its maximum potential in order to meet that type of intense stress again.  

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tom@absolutepilatesplus.com

Aren’t we all forgetting about……water!?

In our search for the best sports drinks, our love affair with coconut water (thanks Rihanna) and the influx of information on nutrition, are we forgetting about the cheap, freely available and oldest drink in the book…Water!?water

 

The body is composed of around 60% water. Almost every process in the body requires/uses up water. This must be replaced! By the time we feel thirsty our body is already dehydrated and the consequences of this are far reaching. On average we lose 6 pints of water a day through sweating, breathing, urination and bowel movements.

 

The multi-tasker that is water:

  • Speeds up metabolism - Studies have found that drinking water literally burns calories as the body works to warm up the water for use.
  • Regulates body temperature - Particularly important when exercising to reduce overheating.
  • Prevents fatigue – just a 5% drop in body fluids = 25-30% loss of energy. 15% loss = death.
  • Reduces headaches/migraines -the Brain is made up of a huge 90% water! Dehydration causes a drop in blood volume to the brain. Headaches when hungover are due simply to dehydration!
  • Lubricates the lungs during breathing - we lose 1-2 pints of water a day simply breathing.
  • Protects and lubricates our joints - Particularly important in the load bearing spine!
  • Helps flush out toxins and the by-products of fat breakdown - important in protecting the kidneys and liver.
  • Prevents constipation - dehydration causes the body to remove water from the colon leading to hard stools. Embarrassing for all involved.

 

Symptoms of dehydration:

  • Thirst is the body’s last signal to tell you it needs more water, by this point you are already dehydrated. Don’t leave it this late!
  • Dark urine, which smells. Urine should be almost clear with little to no odour. 
  • Hunger – often when we think we’re hungry we are actually simply thirsty. Try to drink a glass of water before food to help take the edge off and avoid over eating.
  • Fatigue – the body needs water to break down energy stores in the body for use.
  • Dry skin - the skin is approx. 70% water. It will look dull if dehydrated.

 

Benefits of upping your water intake:

A reduction in all side-effects stated above but my favourite one …..

*Studies suggest it can reduce the risk of bladder and colon cancer due to its toxin removing properties.

Men should aim for around 3 litres per day, ladies 2.5. If exercising aim for a little more.

What more could you want!?

 

Drink more, live longer. (water that is)

 

 

Written by:  Hollie Grant  - Pilates Instructor


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