Innovate Fit: Health

Showing posts with label Health. Show all posts

Wednesday, 21 September 2016

Fat Blasting HIIT Workout – Burn Fat up to 24 Hours

High Intensity Interval Training (HIIT), typically includes a short warm up, followed by 6-10 high intensity exercises, with low intensity recovery periods or rest, and lastly a cool down. When performing the intensity workout portion, near maximum effort is required. HIIT usually lasts between 15 – 20 minutes.

Keep in mind that HIIT increases the amount of fat burn during exercise routines and continues to do so for up to 24 hours. The time it takes the body to recover from each training period takes longer than if doing a steady pace while training, which is why caloric/fat burn continues for a period of time after exercise is over.

5 Minute Workout Challenge

In our fast-paced world, we always look for ways to do things faster, but we tend to wonder, “Will it really work?” You may be wondering if you can really accomplish much with a 5-minute workout. The answer is “Yes!”

4-Minute Afternoon Burn

Burn fat for up to 24 hours with this Tabata 4 minute workout.

Equipment Needed: yoga mat; interval timer

What to Do: Perform each move for 20 secs; rest 10 secs after each move; repeat circuit 2 times; perform Afternoon Burn 3 times weekly for best result. Review the videos below for exercise demonstrations.

7 Moves to Leaner Hips and Thighs

Get leaner and stronger hips and thighs in just seven moves with this workout focused on the lower body! Want to trim some inches from your lower half while shaping a sexy butt and legs? This routine, from Erin Reilly, a nationally certified fitness instructor, targets those stubborn body parts that simply don’t want to cooperate. Included are instructions for all fitness levels. Review the videos below for exercise demonstrations.

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6 Minute Workout for Better Sleep

This is a mini workout for beginners designed to tone, define, and get your heart rate up just enough so that you can then put your head on your pillow and fall right to sleep! These before-sleeping workout exercises use your own bodyweight to perform 6 moves. All you need is some commitment and determination to perform this workout every night, 365 days a year. This is absolutely doable as this routine takes just 6 minutes including rest periods!

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7 Exercises to Do Right Out of Bed

In our busy lives, our workouts are usually what fall to the bottom of the priority list. The solution to our daily workout routines being nixed? Do a workout first thing in the morning when you wake up. That way it’s out of the way and checked off, giving you a little pep in your step for the rest of the day! These routine exercises will boost your metabolism, so you can feel the effects for the next 24 hours. Here are some of our favorite moves to do right out of bed!

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11 No Excuse Workouts that Can be Done Absolutely Anywhere

Is your schedule hectic with work, family, or both? Do you ever find yourself pushing your workout aside for another day? Well, these 11 no excuse workouts can be done just about anywhere, and will have you in shape in no time. All you need is a few minutes each day to make it happen.

Top 27 Best Yoga Asanas for Losing Weight Quickly and Easily

Yoga is an ancient practice followed and practiced by many around the globe. It has benefited everyone who has regularly practiced the age-old form of exercise. In today’s fast paced age, people look up to yoga as a perfect exercise for a healthy body and stress-free life.

Practicing yoga on a daily basis has certainly helped many people in reducing and gaining weight. People often blame their genes for being overweight or underweight. But that is not the case every time. It’s not always the genetic makeup that is responsible for weight gain. Our lifestyle and eating habits also play a negative role in weight gain. There is a lot more you can do to reduce weight naturally. Power yoga is a healthy and effective weight loss option. Yoga for weight loss for women is a popular choice these days!

5 Moves for Flat Abs

Pregnancy does a number on your core. New mom and fitness expert Sara Haley recommends exercises that target the transverse abdominal, the innermost stomach muscles that act like a corset, cinching everything together. Perform these moves three times a week for a show-off stomach. If you've recently given birth, get your doctor's approval first.

5 Yoga Poses for Flat Abs

Lie on your back with your legs and arms straight up above you and reaching to the ceiling. Lift your head and shoulders off the floor, keeping your neck and head relaxed. Move your right arm and leg down at the same time you lift your left arm and leg up, making a scissors motion with both arms and legs. Breathe deeply as you scissor. To modify, place your hands behind your head for neck support, and bend your knees slightly. Repeat for 16 to 20 reps.

How to Use Yoga for Weight Loss

We look at gorgeous celebrities like Jennifer Aniston, who swear by the yoga lifestyle and can’t help but feel inspired. Yoga has always felt like a more relaxing, form of fitness, especially helpful when it comes to stress relief – but can it really help us to lose weight?

When it comes to yoga and weight loss, the style of yoga becomes an important factor, if the focus of the yoga practice is too restorative or meditative the muscular and cardiovascular requirements for weight loss and toning simply aren’t there, says Nick Bez, certified yoga instructor with LifePower Yoga at Life Time Fitness. That’s not to say you should seek the nearest yoga class and expect to walk out five pounds lighter though!

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22 Best Exercises to Sculpt your Core

Core muscles are some of the weakest muscle groups on women, even though it’s a set of muscles we use in most of our daily activities. Years of bad form and improper posture weaken the muscles and cause pain where we don’t need it (and definitely don’t want it).

If you continuously experience lower back pain or know you have weak stomach muscles, you should incorporate abdominal and back exercises into your routines at least 3-4 days a week. Before starting any new exercise routine, especially with preexisting conditions, be sure to consult your physician.

The 22 moves below are exercises that directly work the core muscles or are total body moves that keep the core engaged throughout the whole sequence. Proper form is of the utmost importance. Before adding additional reps or extra challenges with weights or other equipment (stability ball, medicine ball, resistance bands, etc.), be sure you have mastered the simplest form of the move.

9 Moves to Lose your Love Handles

Whether you call them your love handles or muffin tops, there’s nothing lovey or yummy about them! Seriously who gave them that name anyways? What’s one to do to get rid of one’s “handles”? Well first, as the saying goes “abs are made in the kitchen”, so eating a balanced, whole foods, nutrient-dense diet is key to a flat tummy.

Secondly, we must strengthen and tighten our oblique muscles. These 9 exercises are fabulous compound moves that benefit a lot of trouble areas, but they pay special attention to our core. Get ready to whittle your middle with these mommy-approved moves!

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3 Effective Massages for Weight Loss

People who are looking for natural ways to lose weight should definitely try some body massage! As we all know, massages always make us feel great. They help you get rid of stress and rejuvenate you from head to toe at the same time. If you are suffering from some kind of injury, you can always expect a good massage to rescue yourself from all the pain and anxiety.

But, the question here is, what kind of massage should you get to lose weight? Yes, there are various kinds of massages that you can get done! And some work effectively to help lose weight.

12 Exercises to Get Rid of your Mummy Tummy

Do you really want to have those standard abdominals that you have consistently intended? Various other individuals attempt Pilates as well as various other workouts to obtain rid of those fats as well as changing it with stunning standard abdominals. It's since accomplishing those excellent level abdominals is really hard to acquire and also requires appropriate exercise application.

Get it Right, Get it Tight: Weighted Arm Circles

Step 1: Grab a pair of dumbbells, soup cans, water bottles, anything around the house for some resistance. Stand with the feet under the shoulders and extend the arms out to the sides.

Step 2: Keeping the chest tall and shoulders dropped, begin moving the weights in a circle. For the first 30 seconds, go forward. For the last 30 seconds, go backward.

7 Effective Ways to Use Aloe Vera for Weight Loss

Is your weight turning into a nightmare for you? Are you dying to shed off those additional pounds accumulated around your waist line? Do you really want to leave no stone unturned to get into your favorite little black dress?

I’m not going to advise you to exercise day and night or stay starved. All you need to do is learn about the effective weight-loss power of the ‘miracle plant’ aloe vera and make the most of it. As you already know, aloe vera is packed with numerous medicinal as well as beauty benefits.

But you can actually include the gel or juice extracted from this plant in your daily weight loss diet for getting rid of excess body fat dramatically. The most interesting part is that it is an all-natural process with no adverse effects.

18 Heart-Pumping Bodyweight Moves

Who needs to spend hours on the treadmill when you can get your heart-pumping cardio on in less than 20 minutes? Maximize your time and see better results with these 18 incredibly effective body weight moves. Get ready to feel the burn from head to toe and get more accomplished in one workout than ever before.

1. Mountain Climber: (1) Get in a push up position. Your body should be in a straight, diagonal line from your head to your toes. (2) Raise your right knee toward your chest. (3) Kick the right leg back as the left leg comes forward. The feet only touch the floor when they return to the back. That’s one rep. (4) Alternate legs quickly for 60 seconds. Modification: Decrease your speed or range of motion.

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10 Core Exercises to Flatten your Belly Quickly

Who doesn’t want a tight and toned core, and perhaps abs that pop? In addition to looking great, a strong core really cuts down on back soreness and aches and pains, so core training isn’t just vanity, it’s healthy!

Here are some of our favorite core-strengthening exercises to get you baring your belly and standing straighter than ever.

How to Lose Belly Fat

Belly fat can make your jeans feel extra snug, but really there's something way worse about the stuff: When white fat expands in your abdomen nestling deep among your organs, it sets you up for some serious health trouble.

We know that this type of fat called visceral fat churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body's production of insulin. The result: Besides obesity, you're also looking at increased risks of type 2 diabetes and heart disease. No thanks. Check out these nine tips to finally rid your body of that excess stomach.