#programme hiit

[fitnessmith]

10 séances courtes pour un corps sec et musclé

10 séances courtes pour un corps sec et musclé !

Tu veux prendre du muscle, brûler de la graisse et gagner en explosivité, mais ton emploi du temps te freine ? Avec mes 10 entraînements, tu vas pouvoir changer ton physique et faire remonter ton énergie, même si tu manques de temps. Je sais ce que tu vis : entre le boulot, les imprévus et le stress, trouver du temps pour s’entraîner devient un vrai défi.   Moi aussi, j’ai vécu ces journées…

[suzieb-fit]

Sunday started very early.

Out of bed at around 5.30.

Half hour cardio/lower body and core based HIIT workout before getting out for my half hour walk. Murky, damp morning, but still a wonderful thing to do in the peace and quiet of early morning.

Collagen and inulin coffee with oat milk with my "fuel-up" breakfast.

Just an average fast. In fact, this is technically "time restricted eating" rather than fasting. That is all I am needing from now on.

Apple, cinnamon, nutmeg, cacao powder, chia seeds and chia seed protein powder, coconut "flour". Mixed with olive oil and water. Cooked in the microwave for one minute. Fabulous! But on no, I forgot my liquorice root!

So I had it with a second coffee before getting my second Nike Training programme session in.

I loved this app before everything seemed to take a real nose dive for my health a couple of years ago. And I'm incredibly grateful and happy to be grabbing that drive and motivation back!

And yeah.....no medium intensity or effort here. Full on, tough workouts!

Yesterday was all about weight training for muscular strength. Today was based on high intensity cardio and speed. Focused largely on the core.

And wow, it felt good. Not during, obviously, haha 😆.

Back to lifting tomorrow.

Tuna salad for lunch. I'm dealing with being unable to have eggs or dairy. Making sure I still get plenty of flavour, nutrition and satiety.

Especially now that I'm training harder once again.

A second little walk early afternoon before fresh fruit, walnuts, mixed seeds, psyllium husk and ground coconut.

Yes, I'm not happy that I've lost the greek yoghurt that I used to have with this snack, but it's actually delicious just as it is!

So even after a terrible nights "sleep", which explains the early start, I have had a really good Sunday.

High strength magnesium ain't cutting it as an aid for better sleep, lol, so I've ordered some valerian root supplements to go with it. Worth a try!

I was determined to prevent that from messing up my day. No moping in bed wishing for sleep. Up and on with it!

And the mucus hasn't been much trouble today. Might I have finally discovered the answer with the combination of allergies and intolerances?

Time will tell. Still very early days. But I'm ever hopeful. And actually more optimistic than I have been in the longest time.

I weighed myself yesterday, using the digital scales at home. Never bother looking at any data. Just occasionally hop on to check my weight is stable. But now I've got my head back on, I wanted to see what the scale said that weight was made up of.

And I wanted to compare the body fat result with the callipers that have been hiding in a drawer for years.

Quite similar numbers, so I have a decent estimate at least. I don't need an accurate number.

[everygoodstorystartswith]

FOMO in Kyoto

…bei unserer gestrigen Pyjama-Kyoto-Planungs-party im Hotel hat sich wohl das erste Mal ein leichtes Gefühl von FOMO (=fear of missing out) breit gemacht - zu viele interessante Dinge, zu wenig Zeit - ein Dilemma…

Dank akribischer Planung haben wir nun ein 2-Tages-Programm erstellt, das jeden Hallstatt-Salzburg-Innsbruck-in-einem-Tag Österreich-Touristen vor Neid erblassen lassen würde 😎

Tagwache um 5:50, somit haben wir es bereits um 7:15 zum Fushimi Inari-Taisha, dem Schrein der 1000 Tore - einem der ältesten Shintō Schreine Kyotos - geschafft. Voll motiviert wollten wir es bis ganz nach oben am Berg schaffen - haben wir auch - Hot Yoga & HIIT Schweißausbrüche sind vergleichbar mit dem, was wir heute früh erlebt haben.

…da uns aber ein Schrein am Tag nicht genügt (wir wollten das heute mit der Erleuchtung ganz genau wissen), ging‘s danach weiter nach Kiyomizu-dera, dem bekanntesten buddhistischen Tempel der Stadt - natürlich auf einem Hügel. Hier haben wir uns kurzzeitig von unseren Emotionen leiten lassen und sind leicht vom Plan abgekommen… Irgendwie zog es uns (*zwinker*) beim Aufstieg magisch in einen der kleinen Läden, der Kimonos verleiht… …(Anmerkung: Flo musste bei Eva hier die Taktik: wennnichtjetztwanndann anwenden :) ) …und irgendwie sind wir dann 40 Minuten später als DIE Foto-Attraktion für asiatische Touristen auf Geta-Sandalen und in Tabi-Socken wieder aus dem Laden gepurzelt… Vielleicht nicht das ideale Outfit für 36 Grad, aber auf jeden Fall ein unvergessliches Erlebnis für ein paar Stunden.

Nach kurzer Stärkung und dem Versuch die verlorenen 4 Liter Wasser wieder in uns reinzubekommen, sind wir gemütlich nach Gion - in das Geisha-Viertel spaziert und haben uns dort ein bisschen treiben lassen und das alte Kyoto mit seinen traditionellen Häusern auf uns wirken lassen. Wunderschön und sehr beeindruckend, allerdings waren wir dem Sonnenstich schon sehr nahe, weswegen wir dann nochmal leicht mit unseren Kopfbedeckungen improvisieren mussten und uns nur noch von Schatten zu Schatten geflüchtet haben… Unsern glorreichen Sightseeing-Abschluss gab‘s dann am Nishiki—Markt - für den morgigen Tag sind wir Dank Flo nun bestens gewappnet und Besitzer eines Hand-Ventilators 🤩😅

Auch wenn wir jetzt um 21:30 schon bereit für‘s Betthupferl sind - was für ein schöner Tag voller Erinnerungen (und ca. 500 neuen Fotos am Handy 😂)

[gym-x-plus]

PANICKING BECAUSE THE WEATHERS WARMING UP AND YOURE NOT WHERE YOU WANT TO BE?

Let me help you🤍

For my local girlies:

1-1 PERSONAL TRAINING - I offer this @absalutegym bishops stortford. With this you’ll get a progress tracker, calorie and protein goals and your workouts all uploaded to a folder aswell as your sessions with me!

For those of you living a bit further away:

THE 4 WEEK BOOTY BLAST 🍑-

4 week programme. Dumbbell only so can be done at home or at the gym. Consisting of legs and bum workouts and HIIT and Abs. I will also help you calculate your calorie goal to get you to where you want to be. It includes video demos, reps and sets for each workout.

THE 8 WEEK SHRED 👙-

This guide is specifically aimed at weight loss. The guide is DB only again so can be used at home or at the gym. It consists of full body DB workouts and HIIT and Abs workouts. Again all of your calories will be calculated for you and video demos, reps and sets are all included🤍

THE 8 WEEK GYM GUIDE🏋🏼‍♀️-

This guide is aimed for the girlies that are training in the gym. It uses a mixture of resistance machines and dumbbells. This guide can be used for weight loss, overall toning or for muscle gain. Depending on your calorie consumption which I will again work out for you! The days are split into legs, chest back and abs, shoulders and arms x2. Ensuring every muscle group gets trained 2x per week. This is my own workout split that I use with my own training! Again the plan had video demos, reps and sets all included!

LET ME HELP YOU. Summer is coming. You can do this🤍

©️Credit ig @mollyharveyfitness

#Beautiful #fit #woman #fashion #gym #fitnessmotivation #fitness #FindYourBalance #sportgirl #lifestyle #motivationmonday #happy #fitnessaddict #selfie #home #love #workout #work #workinprogress #fitnessgirl #glute #glutes #glutworkout #squats #gymrat #legday #leg #legs #strong #fitnessmodel

[itzabouthealth]

Healthful Exercise: Tips and Techniques

To maintain general health and wellbeing, one must lead an active lifestyle. Exercise can enhance mental health and reduce stress in addition to preventing chronic conditions including heart disease, diabetes, and obesity. Yet, starting started with exercise can be difficult and it can be stressful to know what exercises to do and how to do them. We’ll provide you advice and ideas in this post on how to include exercise into a healthy lifestyle.

Importance of Exercise

A healthy lifestyle must include regular exercise. Frequent exercise lowers the chance of developing chronic diseases, improves mental health, and helps maintain a healthy weight. Moreover, exercise contributes to increased muscle flexibility and strength, which can lower the chance of injury and enhance overall quality of life.

Cardiovascular Health

Any action that increases your heart rate and gets your blood pumping is considered cardiovascular exercise, commonly referred to as aerobic exercise. By enhancing circulation, strengthening the heart muscle, and lowering the risk of heart disease, cardiovascular exercise helps to promote heart health.

Maintaining a Healthy Weight

Because it increases metabolism and burns calories, regular exercise aids in maintaining a healthy weight. In addition to burning calories during exercise, lean muscular mass can boost resting energy expenditure.

Mental Health

Exercise is beneficial for both physical and mental wellbeing. Frequent exercise helps to lower stress, enhance mood, and lessen the signs of sadness and anxiety.

Chronic Diseases

The chance of developing chronic conditions including heart disease, diabetes, and obesity can be lowered with regular exercise. Exercise improves insulin sensitivity, lowers cholesterol, and lowers blood pressure.

Tips for Starting Exercise

Starting an exercise routine can be challenging, but there are several tips that can help you get started and stay motivated.

Set Realistic Goals

Establishing attainable objectives is crucial for sustaining motivation and advancing. Set simple, doable goals to begin with, then progressively increase the duration and intensity of your workouts.

Start Slowly

Beginning cautiously might lessen the chance of injury and save you from getting burned out. Start out with low-intensity workouts like walking, swimming, or cycling, and as your fitness level rises, progressively up the ante.

Find an Exercise Buddy

Exercise with a buddy or member of your family can help with accountability and inspiration. Exercise can also be more enjoyable and exciting with a training companion.

Mix It Up

When it comes to fitness, variety is crucial. To avoid boredom and keep your body challenged, change up your regimen. Exercise in various ways, including aerobic, weight training, and flexibility activities.

Listen to Your Body

It’s critical to pay attention to your body when beginning an exercise regimen. Whenever you feel pain or discomfort, stop and rest. A healthcare practitioner should be consulted before beginning any new workout regimen.

Techniques for Effective Exercise

In addition to the tips for starting exercise, there are several techniques that can help to make exercise more effective and efficient.

High-Intensity Interval Training (HIIT)

Short bursts of intense activity separated by rest intervals are known as high-intensity interval training, or HIIT. HIIT has been demonstrated to be a successful method for burning calories, enhancing cardiovascular health, and increasing lean muscle mass.

Strength Training

A comprehensive workout programme must include strength training. Lean muscle mass, which strength training helps to develop, can boost metabolism and improve overall body composition.

Stretching

Maintaining flexibility and lowering the risk of injury require stretching. Stretching can help you increase your range of motion and relieve tension in your muscles during exercise.

Mind-Body Exercise

Mind-body exercises such as yoga, tai chi, and Pilates can help to improve flexibility, balance, and overall body awareness

Group Exercise Classes

A fun and effective approach to get in shape is to enrol in group fitness courses like dance, aerobics, and spin classes. A sense of camaraderie, motivation, and accountability are all provided by group exercise courses.

Outdoor Activities

Outdoor pursuits like riding, swimming, and hiking can offer a stimulating and demanding workout. Outdoor pursuits offer a chance to take in the scenery, breathe clean air, and soak up some sunshine.

Conclusion

A healthy lifestyle must include regular exercise. Frequent exercise can lower the chance of developing chronic diseases, improve mental health, maintain a healthy weight, and improve cardiovascular health. Exercise can be difficult to begin, but you can make it a part of your healthy lifestyle by setting reasonable objectives, beginning slowly, and varying your routine. Exercise can be made more effective and pleasurable by including strategies like HIIT, weight training, stretching, mind-body exercises, group exercise programmes, and outdoor activities.

[advancesport]

The Ultimate Guide to Gyms in Guildford

Finding the right gyms in Guildford can be the key to achieving your fitness goals, whether you’re a beginner or a seasoned fitness enthusiast. Guildford offers a diverse range of gym options to suit all needs, from state-of-the-art fitness centres to boutique studios and specialised training spaces. In this comprehensive guide, we explore the best gyms in the area, their facilities, membership options, and tips for choosing the perfect gym.

Why Choose a Gym in Guildford?

Guildford is a bustling town that caters to various lifestyles and fitness goals. Here are a few reasons why joining a gym in Guildford is a great decision:

Wide Variety: Guildford boasts numerous gyms, each offering unique amenities and training styles.

Convenient Locations: Many gyms are located in central areas, making them accessible for residents and commuters.

Expert Trainers: From personal trainers to group instructors, Guildford’s gyms employ certified professionals to guide you on your fitness journey.

Modern Facilities: Whether you’re looking for advanced equipment, luxurious spas, or functional training areas, there’s something for everyone.

Top Gyms in Guildford

Here’s a curated list of some of the best gyms in Guildford to help you make an informed choice:

1. Guildford Spectrum Gym

Facilities:

State-of-the-art cardio and resistance equipment

Indoor swimming pool

Group fitness classes including yoga, pilates, and HIIT

On-site café and wellness centre

Why Choose This Gym?

Ideal for families and individuals looking for a multi-purpose fitness facility.

2. The Gym Group Guildford

Facilities:

24/7 access for members

Affordable membership options

Free weights, resistance machines, and functional training zones

Why Choose This Gym?

Perfect for budget-conscious individuals seeking flexibility and variety.

3. Nuffield Health Guildford Fitness & Wellbeing Gym

Facilities:

Comprehensive health assessments

Swimming pool and spa

Personal training sessions

Childcare facilities

Why Choose This Gym?

Excellent for those prioritising overall wellbeing alongside fitness.

4. Anytime Fitness Guildford

Facilities:

24/7 access with advanced security systems

Personalised fitness programmes

Small group training sessions

Why Choose This Gym?

Great for professionals and students needing flexible workout schedules.

5. David Lloyd Guildford

Facilities:

Premium gym equipment

Tennis courts and group sports activities

Luxurious spa and swimming pool

Café and social spaces

Why Choose This Gym?

Ideal for families and individuals looking for a fitness and leisure experience.

How to Choose the Best Gym in Guildford

Choosing the right gym in Guildford depends on your personal preferences and fitness goals. Here are some factors to consider:

1. Location and Accessibility

Choose a gym that is close to your home, workplace, or commute route.

2. Budget

Compare membership prices and look for promotional offers or discounts.

3. Facilities and Equipment

Ensure the gym offers the equipment and facilities that align with your workout needs.

4. Opening Hours

Check if the gym’s operating hours fit your schedule. Some gyms in Guildford offer 24/7 access.

5. Trial Sessions

Many gyms offer free trials or day passes. Use these to experience the environment and see if it meets your expectations.

Benefits of Joining a Gym in Guildford

1. Improved Physical Health

Regular gym workouts help improve cardiovascular health, build strength, and maintain a healthy weight.

2. Access to Expert Guidance

Professional trainers provide personalised workout plans and nutritional advice.

3. Community Engagement

Group classes and social events foster a sense of community and motivation.

4. Stress Relief

Exercise helps reduce stress levels and improve mental wellbeing.

5. Customised Fitness Plans

Guildford gyms offer tailored programmes for weight loss, muscle gain, and overall fitness.

Popular Gym Classes in Guildford

Many gyms in Guildford provide a range of group fitness classes to keep workouts engaging and effective. Popular options include:

Yoga and Pilates: Ideal for improving flexibility and mindfulness.

Spin Classes: High-energy cycling sessions for cardio enthusiasts.

Zumba: Dance-based workouts for fun and fitness.

HIIT: High-Intensity Interval Training for quick and effective calorie burning.

Strength Training: Focused on building muscle and improving endurance.

Tips for Staying Motivated at the Gym

Set clear and achievable fitness goals.

Track your progress to stay encouraged.

Vary your workouts to keep things interesting.

Find a workout buddy to stay accountable.

Reward yourself for milestones achieved.

Frequently Asked Questions (FAQs)

1. What is the average cost of a gym membership in Guildford?

Membership costs vary depending on the gym and facilities. Budget gyms like The Gym Group may charge around £20-30 per month, while premium gyms like David Lloyd can cost upwards of £80 per month.

2. Are there 24-hour gyms in Guildford?

Yes, gyms like Anytime Fitness and The Gym Group in Guildford offer 24/7 access for members.

3. Can I get a free trial at gyms in Guildford?

Most gyms in Guildford offer free trials or day passes. It’s best to check with the gym directly.

4. Do Guildford gyms offer personal training?

Yes, many gyms provide personal training sessions tailored to individual fitness goals.

5. Are there gyms in Guildford with childcare facilities?

Nuffield Health Guildford Fitness & Wellbeing Gym offers childcare facilities, making it a great option for parents. Choosing the right gym in Guildford can transform your fitness journey, providing you with the tools, guidance, and motivation needed to achieve your goals. With so many excellent options available, there’s a perfect gym for everyone in Guildford. Start your fitness adventure today and experience the benefits of joining one of the many fantastic gyms in Guildford

[vizthedatum]

Wow, I think… I’m a good programmer.

But it is 4am.

And I’m going to sleep without an alarm.

Then I’m going to work, get this test done, go outside (!!! Even for a little bit *I will have to plead with myself*), and hopefully go to bed reasonably early Sun night…. Because on Monday, I have SO many meetings AND I am going to do HIIT working out for at least an hour. I am so determined.

Then I’ll flop Monday night.

And my place is messy again. (It’s only really bothering me because I really want to invite friends OR LOVERS (this is a need especially since I’m on T - I think I’m going a little overboard with the touch-starvation) over, but I’m too embarrassed.)

[strengthnu0]

Revolutionizing Fitness: Dive into Premier Classes in Scarborough and Mississauga

Finding a means of staying active and healthy among the daily grind might be difficult. Still, creative exercise ideas exist just around Scarborough and Mississauga for its citizens. The areas offer a range of fitness classes in Scarborough and fitness classes in Mississauga that not only satisfy different fitness needs but also inspire enthusiasm for a better lifestyle through community and creativity.

The Growing Fitness Landscape in Scarborough

With so many Fitness Classes in Scarborough covering all ages and skill levels, Scarborough has become a centre for fitness buffs. From dynamic yoga classes to intense boot camps, there are countless choices. These seminars show that fitness in Scarborough is a complete way to live well since they are meant to improve mental health as well as physical condition.

Personalized Fitness Approaches in Scarborough

Fitness Classes in Scarborough distinguishes itself with its focus on customised exercise programmes. These workshops' trainers and teachers are skilled in customizing exercises to match individual demands, therefore guaranteeing that every student gets the direction and attention required for their fitness path. This personal touch encourages a greater dedication to training and allows one to properly reach personal health goals.

The Diversity of Fitness Options in Mississauga

Travelling west to Mississauga, the fitness scene is as dynamic thanks to Fitness Classes in Mississauga, which provides a broad spectrum of activities. Along with strength training and high-intensity interval training (HIIT), these comprise specialist courses, including aquatic fitness and dance. Every session is set up to maximize benefits, therefore guaranteeing Mississauga residents access to first-rate exercise facilities.

Community and Wellness in Mississauga’s Fitness Scene

The Fitness Classes Mississauga are dynamic communities where people gather to challenge their boundaries, not only places of exercise. Many times, the connections and a supportive network resulting from the camaraderie in these sessions help to make the fitness path fun and long-lasting. One important factor in improving the whole fitness experience is this communal element.

Integrating Fitness Seamlessly into Everyday Life

For many, the difficulty includes exercise in a hectic schedule. Understanding this problem, both Fitness Classes in Scarborough and Fitness Classes Mississauga provide flexible schedule choices. Classes all around the day allow folks to discover handy moments for exercise without interfering with their everyday schedules. Maintaining constant involvement in exercise requires this accessibility.

Conclusion

For residents of Scarborough and Mississauga, the path to a better, more active lifestyle presents lots of chances. The wide spectrum of fitness classes available in Scarborough and Fitness Classes Mississauga guarantees that everyone from all walks of life or degrees of fitness may discover something suited for them. Visit strength-n-u.com to access comprehensive knowledge about class schedules, customized exercise programs, and more. This will help you to revive your exercise routine. Enter the realm of fitness under professional direction and modern facilities and see how your health changes.

[lenners]

Should You Do Cardio Before or After Weight Training?

Disclaimer - this article was originally posted in the link above but sometimes articles can be go missing so I have extracted and posted it here. For research purposes only.

Workouts that feature both aerobic exercise (cardio) and resistance training (strength work) can be an efficient way to target multiple muscle groups all in one sweat sesh. Plus, switching up modalities mid-session can keep things interesting and help keep you motivated. But the question is, should you do cardio before or after lifting weights?

Or should you try what's called a two-a-day workout? This is where you do a full workout in the earlier part of the day and then another full workout later in the day. Whether or not this is doable for you would largely depend on other factors, such as your schedule and exercise preferences.

Perhaps the most suitable option might be to do strength training and cardio workouts on alternate days. However you fit these workouts into your schedule, it's important that you engage in both on a regular basis.

Importance of Adding Both Cardio and Resistance Training Into Your Workout Programme

Before delving into this hotly debated topic, it's helpful to understand why it's useful to include both forms of exercise in your weekly workout routine.

Aerobic exercise improves cardiorespiratory fitness, which is the ability of your heart and lungs to send oxygen to your muscles for energy. Resistance training, on the other hand, helps to build muscle mass and improve strength. This type of exercise also puts good stress on bones, helping to prevent bone loss, as well as building stronger and denser bones.

When both aerobic exercise and resistance training are performed as part of a regular exercise programme, they can help prevent chronic disease, such as some cancers, type 2 diabetes, cardiovascular disease, depression and dementia.

For context, the physical activity recommendation for aerobic exercise is 150–300 minutes per week of moderate-intensity activity or 75–150 minutes per week of moderate to vigorous physical activity. While for resistance exercise, it's two days per week, targeting all major muscle groups.

In fact, research published in a 2022 issue of the British Journal of Sports Medicine found that meeting the physical activity recommendations for both aerobic exercise and resistance exercise is associated with up to a 41 percent lower risk of dying from any cause—compared with sedentary adults.

In contrast, weightlifting alone was associated with just a 9 percent lower risk of all-cause mortality, while doing only aerobic exercise decreased the risk of dying by 32 percent. This data suggests engaging in a combination of both aerobic and anaerobic exercise may be the most effective way to fend off chronic disease and promote longevity, rather than exclusively doing just one.

Examples of aerobic training include:

Power walking

Cycling

Jogging and running

Playing tennis or basketball

Hiking

Examples of strength workouts include:

Bodyweight exercises

Lifting weights

Using resistance bands

Using weight machines

Should I Do Cardio Before or After Weights?

"If you're combining the two into one session, generally speaking, lift first and do cardio second", said Enja Schenck, MS, CSCS. She explained that aerobic conditioning before strength training has been shown to have a negative impact on strength gains, but not vice versa.

Chris Travis, NASM, CPT concurred. "The majority of the time, doing cardio after weights will be more beneficial than a cardio-first approach", he said.

That's because cardio—a run, indoor cycling, HIIT or circuit work—increases your heart and respiratory rate and, simply put, can be quite tiring.

"You don't want your body to be fatigued while heading into resistance training", Travis said.

He explained that a cardio-first approach may hinder muscle power and compromise performance. Some research has shown that doing strength work prior to endurance training allows you to lift heavier weights (thus improving strength over time) compared with doing cardio before strength work. That same research also concluded that when strength training was done before cardio, it did not impair the ability to improve cardiorespiratory fitness.

Lifting while feeling fatigued may negatively affect proper form and increase the risk of injury.

"I caution people against doing lots of cardio first", Travis said. Resistance training is strenuous on your muscles. "Ideally, you shouldn't go into strength work already fatigued, so it's a good idea to prioritise resistance exercise", he added.

When Your Goal Is to Build Strength

If getting stronger is your primary goal, Schenck recommended doing cardio and resistance training on different days. There's research that shows that keeping them separate has its own set of benefits.

One meta-analysis, found in a 2021 issue of Sports Medicine, discovered that while doing both cardio and strength work in a single session did not interfere with muscle growth or improvements in strength, it did reduce measures of explosive strength. This refers to our ability to produce force or power. For context, the Squat Jump and Leg Press were used in the study to measure explosive strength. If a specific workout prioritises these types of moves, then you may choose to do these moves on their own for the day without any cardio conditioning.

Additional research also found that doing strength training and cardio on different days (compared with when they're done together in the same session) was associated with a greater increase in fat loss, which is important in helping to prevent heart and metabolic disease.

"Ideally, separate the two by at least 24 hours", Schenck said. This will give your body proper time to recover. Separating these workouts can help you conserve energy during each session, too. Think about it: If you do both workouts in one go, you may feel great during the strength portion but tired during the cardio part.

On days when doing both cardio and resistance training makes the most sense for you, these tweaks can make each workout more effective. But make sure you prioritise recovery, too. It's important to listen to your body rather than push yourself too hard. You will not lose all of your strength or endurance gains just because you've skipped a workout or two.

Separate each workout. If you're doing two separate workouts a day, some research shows that you need at least six hours of recovery between the two workouts. That said, having 24 hours of recovery is better in terms of improving strength, power and V02 max (an indicator of aerobic fitness and endurance) compared with back-to-back sessions or six hours in between, the research concluded.

"If you do strength in the morning, keep cardio to a low-to-moderate intensity in the afternoon", Schenck said.

Do lower-body cardio and upper-body strength (or vice versa). For example, do upper-body resistance training (like Chest Presses or Rows), followed by a lower-body-centric form of cardio (like a run or bike ride). Alternatively, do lower-body resistance training (think Squats and Deadlifts) followed by upper-body cardio (such as rowing and battle ropes).

"That said, there are a couple of instances where you might want to tack on a small amount of aerobic work to the end of resistance training", Travis noted.

As a Conditioning Finisher

Save the last 10 minutes of your workout for conditioning work in order to improve your endurance. This can consist of a variety of activities, such as battle ropes, bike sprints or a cardio circuit.

As a Shake-Out

Just completed a high-intensity lifting session? "A short amount of light or moderate aerobic activity—an easy bike ride or a gentle walk, for instance—can help improve recovery", Travis advised.

Times When You May Want to Prioritise Cardio Before Resistance Training

At times—depending on your goal—you might want to cross off aerobic work from your to-do list before hitting the weights.

1. Training for an Endurance Race

Are you training for a marathon or a triathlon? Then prioritise cardio. "Resistance training should be complementary to your workout routine", Travis advised. Research has demonstrated that strength training immediately before high-intensity endurance workouts impaired endurance performance. Strength training reduced measures related to muscle strength and force; decreased glycogen in the muscle (stored energy) may also have affected endurance. Ultimately, this made people fatigue faster. Those in the study became exhausted faster during a cycling test when the endurance workout came after strength training compared with when the cardio was done alone.

2. As a Warm-Up

"A short burst of cardio makes a great warm-up for a weightlifting workout", Travis said. Consider spending five to seven minutes doing one of the following movements before starting cardio.

Rowing

Riding a bike

Jogging on a treadmill

Walking

"Warming up with cardio gets your body temperature up and recruits necessary muscles without causing fatigue", Travis explained. Simply put, a short cardio session prepares the body for the hard work ahead.

Words by Jessica Migala

[blog-corporate-strategy]

L'approche RSE de l'entreprise WATT DB : Zoom sur sur les pratiques de bien-être au travail, du massage AMMA aux after-works ou comment fidéliser les collaborateurs - Paloma FOUDA CG2P

WATT Design & Build, fondée en octobre 2011, est une société à actions simplifiées appartenant au Groupe Snef, spécialisé dans les domaines de l'énergie, de la mécanique et du numérique. Avec un capital social de 300 000 euros et environ 130 employés, cette entreprise se concentre sur Basée à Paris, WATT DB opère en France et à l'international grâce à ses 13 établissements secondaires, intégrés juridiquement au Groupe Snef. En tant que prestataire de services intellectuels, WATT DB couvre une large gamme d'activités allant de l'ingénierie, l'étude technique, la conception, la rénovation, l'aménagement d'espaces à de l'audit et la conception d'espaces. 

Durant mon stage de janvier à mars 2024, une de leurs pratiques m’a conduit à me poser de nombreuses questions sur la qualité de vie au travail. L’événement déclencheur a été le moment où la chargée d'accueil/secrétaire administrative Coco, m’a proposé de prendre un rendez-vous avec le masseur. Je n’ai pas tout de suite accepté la proposition, car je voulais connaître le cadre de cette pratique. Devrais-je me dévêtir ? Où se situerait la séance ? De quel type de massage s'agirait-il ? 

Il s’agit de massage sur chaise ou massage AMMA, une méthode de détente pratiquée sur une chaise ergonomique. Son but est de soulager les tensions par un toucher énergisant du dos, des bras, de la tête et des mains. C’est une pratique de plus en plus populaire en entreprise en ce qu’elle permet de revigorer les employés et les aider à lutter contre le stress. J’ai pu tester 4 à 5 séances qui consistaient à des massages dynamisants que j’ai grandement appréciés.

Cette pratique s’inscrit dans un contexte plus large de l’approche RSE de l’entreprise WATT DB qui a pour philosophie de placer l’homme au cœur de son activité. Fair WATT est leur vision de la RSE qui repose sur le dialogue, la transparence et le respect pour établir des partenariats équitables avec leurs clients, collaborateurs et partenaires. Leur contribution au développement durable est de garantir les droits fondamentaux grâce à des campagnes de sensibilisation pour des pratiques plus justes et sa capacité à s’adapter pour offrir des conditions commerciales optimales. Par exemple, l’entreprise fait signer le Code de conduite Groupe pour lutter contre la corruption et forme systématiquement ses nouveaux employés en compliance. Le respect des ressources naturelles est établi par l’utilisation de matériaux éco-responsables et le réemploi des matériaux avant le recyclage. Quant à la biodiversité, elle est gérée pour favoriser le respect de l'énergie et des ressources lors des chantiers. Enfin, l’insertion professionnelle des jeunes est une mission perçue à travers des initiatives comme 100 chances, 100 emplois et la promotion de l’égalité femmes-hommes avec un équilibre de 40-60 % dans l’entreprise.

Pour revenir à la qualité de vie au travail, il est intéressant de noter que les massages AMMA ne sont pas la seule pratique de bien-être en entreprise. Cette dernière organise également des rendez-vous pour l’équipe tous les mercredis midis avec un coach sportif. Au programme : course, renforcement musculaire et HIIT training. À l'aube des Jeux de Paris 2024, en 2023, la ministre des Sports Amélie Oudéa-Castéra avait déjà lancé un plan pour promouvoir l'activité physique en milieu professionnel pour lutter contre la sédentarité, qui menace 95 % des Français. En 2023, seulement 13 % des dirigeants ont intégré des aménagements sportifs dans leurs entreprises, malgré les avantages démontrés tels qu'une meilleure qualité de vie, une fidélisation des employés, une augmentation de la productivité et une réduction de l'absentéisme. Dans les faits, je n’ai reçu que peu d’informations concernant ces résultats avantageux au sein de WATT DB, puisque l’échantillon qui participait à ses activités sportives n’était que très faible. Les adeptes étaient déjà des sportifs en dehors des heures de travail.

Parallèlement et de manière contradictoire, la culture de convivialité en entreprise est enracinée chez Watt DB. La culture de convivialité englobe toutes les activités sociales et informelles autour de repas qui renforcent les liens entre collègues et favorisent un environnement de travail agréable et collaboratif. On compte parmi elles les sushi-party, les crêpes party organisées pour les enfants des collaborateurs ou encore les petits déjeuners quotidiens à base de viennoiseries.

Si l’on se penche sur les raisons supposées et réelles de ces pratiques, nous avons d’un côté une philosophie d’entreprise dont le motto est le bien-être du salarié, de l’homme et plus largement de l’environnement. Mais le revers de la médaille peut parfois cacher d’autres motivations. 

Dans certains cas, cela peut être une raison pour accentuer la productivité en apportant aux collaborateurs l’équilibre vie professionnelle/vie personnelle… dans l’environnement professionnel. Dans le cas de WATT DB, les horaires sont respectés dans la majorité des cas, sauf urgence nécessitant des heures supplémentaires (clôture fiscale, deadline d’un projet d'architecture à rendre…).

Également, ces pratiques peuvent cacher une forme de compensation pour des salaires peu satisfaisants. Chez Watt DB, la politique des salaires est confidentielle, mais est assurée par une majoration de leur salaire pour couvrir les temps de non production des salariés qui bénéficient aussi d’un 13e mois.

Les apports négatifs potentiels, qui sont un avis fondamentalement personnel, soulèvent la question de l’intimité au travail et le manque de limite entre vie professionnelle et vie personnelle. Cette tendance est remarquée notamment dans les conceptions que WATT DB fait pour ses clients qui demandent des espaces de travail avec salle de jeu, de sieste, canapé, cuisine et télé pour apporter une certaine familiarité au travail qui dénote comparée aux openspace des années passées.

D’autres modalités alternatives de pratiques de bien-être au travail pourraient inclure des activités et des formations ludiques de développement personnel qui permettent à l’employé de travailler et d’approfondir leur savoir-être, et ainsi leur donner confiance en eux et en leurs compétences. L’encouragement de micropauses pour rester concentré et productif, en effet : les chiffres le montrent : après 20 minutes consécutives de travail, le cerveau perd 30 % de ses capacités de concentration. Après 50 minutes, il en perd 50 %. Enfin, des formations des managers pour favoriser l’écoute et l’accompagnement bienveillant des collaborateurs pour limiter le stress.

[fitnessmith]

Quel HIIT pour perdre du ventre

NOUVEAU 👉 Quel HIIT pour perdre du ventre. ! Pour voir ça, rendez-vous en bio @fitnessmith, cliquez sur le lien, fitnessmith.fr/news puis dans « les nouveautés » ou vérifiez votre boîte mail. #perdreduventre #graisseabdominale #hiitworkout #perdredupoids #hiittraining #ventreplat #fitnessmith #entraînerHIIT #brûlergraisse #objectifventreplat #ventreplatobjectif #graisseviscerale #graisseabdo #musculationventre #tonification #exerciceHIIT #entraînementintensif #abdos #ventredur #poidsperte #perdredugras #routineHIIT #fitbody #programmefitness #pertedepoids #musclerabdos #tonifierventre #brûlercalories #fitnessmotivation #tonicité #santémetabolique

La perte de graisse abdominale est l’un des objectifs les plus populaires dans le domaine de la perte de poids. C’est aussi un des marqueurs de bonne santé métabolique quand il s’agit de graisse viscérale. Beaucoup de gens veulent savoir comment réduire leur tour de taille et tonifier leur ventre. Parmi les solutions les plus efficaces, l’entraînement à haute intensité, ou HIIT (high-intensity…

[suzieb-fit]

Today was bad. Really, REALLY bad. Mucus is the worst it's ever been. Indescribable.

But I tried to do my best to just get on with things, even though my body insists on continuing it's mission to keep me down.

Up early, straight out for half an hour walking in the light of the rising sun. Beautiful.

Then back home for breakfast outside. So peaceful out here (apart from the incessant throat clearing, of course, lol. It was absolutely terrible this morning).

Apple with cinnamon, walnuts sprayed with olive oil and sprinkled with sea salt, along with my EVOO coffee.

I got an email from YorkTest, saying they've received my blood sample, so hopefully I'll get my allergy results in the next few days.

When that settled, I got on with some HIIT.

But it just kept getting worse. By late morning I was losing my mind!

I decided to just say "to heck with the programme" at that point. Just for today.

So I ignored all the rules, and had the day off.

Bacon, egg, mushroom and salad for lunch.

Not had bacon for weeks!

Salted peanuts (something else I haven't had in weeks) with fruit and coffee later.

Then an ordinary "programme friendly" dinner of chicken with veggies and avocado.

Today has been a real struggle, but at least I got a little bit of movement in this morning.

[health-supplementproducts]

Another Killer Fat Loss Masterpiece Geared Towards Women Dietary supplement - weight loss

Shedding the Pounds and Feeling Fab: My Review of Another Killer Fat Loss Masterpiece

Right, love, listen up if you're like me and have been struggling to shift some stubborn pounds. Diets that leave you feeling like a hangry gremlin, gym memberships gathering dust – the whole shebang. That's where "Another Killer Fat Loss Masterpiece Geared Towards Women" came in, and let me tell you, it's been a game changer.

A Balanced Approach, Not a Fad Diet

Now, I'm all for a healthy dose of scepticism, especially with these "miracle pill" weight loss things. But Another Killer Fat Loss Masterpiece isn't some fad diet promising unrealistic results. It's a comprehensive programme that tackles weight loss from multiple angles. They sent me a personalised meal plan that considered my preferences (full disclosure, I'm a sucker for a good bit of curry!), dietary restrictions, and goals. It wasn't just about deprivation, it was about portion control, healthy swaps, and learning to fuel my body properly. No more skipping meals and then binging later on – this plan kept me feeling satisfied and energised throughout the day.

Workouts that Worked for Me

Let's be honest, the gym can be intimidating. But Another Killer Fat Loss Masterpiece offered a variety of workout routines that I could actually do at home, no fancy equipment needed. They even had modifications for different fitness levels. I started with low-impact exercises and gradually built up my stamina. It wasn't about pushing myself to exhaustion, but about finding a workout routine I could enjoy and stick with. Plus, they have these brilliant high-intensity interval training (HIIT) routines that take just 20 minutes – perfect for busy lives!

Hormonal Harmony – A Lightbulb Moment

This was a bit of an eye-opener for me. The programme dives into the role hormones play in weight loss, particularly for us ladies. It turns out those pesky hormonal fluctuations can really mess with our metabolism. Another Killer Fat Loss Masterpiece provides guidance on how to manage these fluctuations, and honestly, it felt like a lightbulb moment. With a few simple adjustments to my routine, I noticed a significant difference in my energy levels and cravings.

A Supportive Community – More Than Just a Programme

Let's face it, sometimes the biggest hurdle is staying motivated. That's where the online community for Another Killer Fat Loss Masterpiece comes in. It's a fantastic bunch of women, all on their own weight loss journeys, who offer encouragement, share tips, and celebrate each other's successes. It feels like having a squad of cheerleaders right there with you, which has been a massive help, especially on those days when the biscuit tin is calling my name!

Overall Verdict: A Two Thumbs Up!

Look, I'm not going to say it was all sunshine and roses. There were days when that curry craving was real, and that HIIT workout had me questioning my life choices. But Another Killer Fat Loss Masterpiece has equipped me with the tools and knowledge to make sustainable changes. The weight loss has been fantastic, but the real win is feeling healthier, fitter, and more confident than ever before. So, if you're ready to ditch the yo-yo dieting and embrace a healthier you, I highly recommend giving Another Killer Fat Loss Masterpiece a go. You won't regret it!pen_sparktunesharemore_vert

[hd99-solutions]

Finding Your Perfect Fit: Top Weight Loss Centre in Ghatkopar

Mumbai's energy is undeniable. From the thrilling chaos of rush hour to the never-ending hum of opportunity, the city pulses with life. But amidst the whirlwind, prioritising well-being can feel like an afterthought. The Weight Loss Centre in Ghatkopar serves as a sanctuary amidst the movement, empowering individuals to reclaim their health. This blog dives deeper into the centre's philosophy, its comprehensive approach, and the inspiring impact it has on its clients' lives.

Redefining the Weight Loss Centre in Ghatkopar:

Forget fad diets and unrealistic expectations. The Weight Loss Centre in Ghatkopar prioritises long-term well-being over fleeting results. Unlike quick-fix solutions, this centre embraces a holistic approach, recognising that true health encompasses physical fitness, mental well-being, and emotional resilience. This comprehensive approach sets the stage for sustainable weight management and lasting transformations.

Weight Loss Solutions Designed Just for You:

The Weight Loss Centre in Ghatkopar throws away the cookie-cutter approach. Here, they understand that every person's journey is unique. Their team of seasoned nutritionists, fitness trainers, and counsellors works together to create personalised plans that cater to each client's specific needs and goals. Whether you're aiming to shed some weight, build muscle definition, or simply boost your overall fitness level, the centre offers a diverse range of options designed to deliver real, sustainable results.

A 360-Degree Approach to Weight Management

The Weight Loss Centre in Ghatkopar doesn't just offer a programme; it fosters a supportive ecosystem for your weight loss journey. They go beyond simply providing a plan. The centre provides comprehensive support to its clients by crafting personalised meal plans, providing dietary guidance, designing tailored workout routines, and offering insightful lifestyle coaching. Regular progress assessments and personalised consultations ensure you stay on track and receive the expert guidance you need every step of the way. It's a truly comprehensive approach that empowers you to achieve your goals.

Tech-Driven Fitness and Supportive Environment:

The Weight Loss Centre in Ghatkopar is about change in a supportive environment, not simply following a plan. Modern fitness centres include the newest equipment and technology. You'll have a variety of tools, whether you favour HIIT, yoga, or weight training. The centre is more than just physical. Visits are enjoyable and encouraging because of the welcoming and friendly attitude that fosters community and encouragement. You'll feel accepted and empowered to succeed.

Cutting-edge Techniques for Modern Weight Loss:

The Weight Loss Centre in Ghatkopar measures changes in fitness and well-being. In order to provide the best services, they understand the importance of staying ahead of the competition. There are two methods to show this innovative commitment. They start by incorporating the newest fitness trends into their programmes to provide customers with the best workouts. Also, they use technology to make things easier. Use fitness trackers and apps to measure progress and personalise regimens, or use remote coaching for guidance outside the centre. Thanks to innovation, Weight Loss Centre customers enjoy the best tools and tactics.

Inspiring Transformations at the Centre:

The Weight Loss Centre in Ghatkopar goes beyond scales. Witnessing their customers' extraordinary experiences. All success stories need effort, persistence, and change. Previously overweight clients are now stronger, healthier, and more confident. This shows that the center's assistance and direction can change lives. These inspiring changes show that permanent change is achievable with the correct tools and support.

Together, build a culture of wellness.

The Weight Loss Centre in Ghatkopar extends beyond its borders. They are active community wellness promoters. Beyond fitness, this devotion goes deep. The centre hosts courses, events, and outreach programmes. Share their knowledge, tools, and skills to enable people to manage their health and make educated lifestyle choices. This is the group. Centre relationships with schools, companies, and communities are robust. This collaborative approach promotes wellbeing in all aspects of Ghatkopar. Enabling individuals leads to a healthy community.

Cultivating Self-Love and Inner Strength:

Social pressures and excessive appearance standards are everywhere nowadays. It's easy to neglect self-care and well-being. The Weight Loss Centre in Ghatkopar provides hope and a new opportunity. They advocate a balanced health and fitness strategy that goes beyond clothing size. They encourage self-love, acceptance, and inner power. The centre believes that true change begins inside. Every stage of self-discovery is celebrated. The confidence, resilience, and well-being that each success brings become more important than the scale numbers. The Ghatkopar Weight Loss Centre helps people reframe their self-image beyond weight loss.

Conclusion:

In Mumbai, where ambition may drown out self-care, the Weight Loss Centre in Ghatkopar provides balance, well-being, and rebirth. Its comprehensive approach, personalised programmes, and constant commitment to client success help people regain their health and live a happier life. Let the Weight Loss Centre remind us that investing in our health is a requirement as we navigate contemporary life. Within its supporting walls, you may find the answer to a better, happier self. So why delay? Start your life transformation now.

[fit4mii]

Achieving a bikini body fast is a goal many people have, and there are several tips and strategies that can help you get there. Here are 10 tips to help you achieve your desired bikini body:

1. Incorporate full body workouts for women into your fitness routine: Full body workouts are a great way to target multiple muscle groups and burn calories efficiently. They can help you tone your entire body and achieve a balanced physique.

2. Try beach body workouts: Beach body workouts are specifically designed to help you get in shape for the beach season. These workouts often focus on high-intensity interval training (HIIT) and incorporate exercises that target the core, legs, and arms.

3. Follow a balanced and nutritious diet: Achieving a bikini body requires a combination of exercise and a healthy diet. Make sure to include plenty of fruits, vegetables, lean proteins, and whole grains in your meals. Avoid processed foods and sugary drinks.

4. Consider a bikini competition diet: If you’re aiming for a bikini body for a competition, it’s important to follow a specific diet plan. Consult with a nutritionist or fitness coach to create a meal plan that suits your goals and needs.

5. Incorporate weight training into your workouts: Weight training is essential for building lean muscle mass and increasing your metabolism. Include exercises such as squats, lunges, deadlifts, and bench presses in your routine.

6. Stay consistent with your workouts: Consistency is key when it comes to achieving any fitness goal. Make sure to stick to your workout schedule and stay committed to your fitness routine.

7. Stay hydrated: Drinking enough water is crucial for overall health and weight loss. Aim to drink at least 8 glasses of water per day to stay hydrated and support your body’s natural detoxification processes.

8. Get enough sleep: Sleep plays a vital role in weight management and overall health. Aim for 7-9 hours of quality sleep each night to support your body’s recovery and rejuvenation.

9. Incorporate cardio exercises into your routine: Cardio exercises such as running, cycling, swimming, or dancing can help you burn calories and improve your cardiovascular fitness. Aim for at least 150 minutes of moderate-intensity cardio per week.

10. Stay motivated and positive: Achieving a bikini body takes time and effort. Stay motivated by setting realistic goals, tracking your progress, and celebrating your achievements along the way. Surround yourself with positive influences and remember to enjoy the journey.

Remember, achieving a bikini body is not just about appearance, but also about feeling confident and healthy in your own skin. By following these tips and staying consistent, you’ll be on your way to achieving your desired bikini body in no time.

5 Home Workouts to Achieve a Bikini Body Fast

1 Month Workout Prescription Guide 

Get great fitness training guidance to help you build muscles, raise your metabolism and burn fat in  4 weeks bikini  weight loss programme.

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28 Day Nutritional Cleansing Program

The 28 day Nutritional Detox and Cleansing program will enable you to make vast improvements to your health during this 4-week long bikini detox program

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Live Virtual Fitness Bootcamp 3x per Week

This live Virtual Fitness Bikini Bootcamp class will help you to make a huge step towards your Weight loss goal -even in the first month!

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3 / 12 Week Month Beach Body Workout Program

Start the 3 Month Beach Bikini Body Program and make huge steps towards your weight loss goal within the first 28 days of weight-loss. 

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10 Monthly Personal Training Sessions

Workout online or in-person with the Fit4Mii Personal Training Team. We will match you to a trainer to achieve your bikini weight loss goals.

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https://www.fit4miiapp.com/2023/08/06/top-10-tips-to-achieve-a-bikini-body-fast/

[optimumgym]

Need for Ann Arbor Gyms such as Optimum Fitness Training

If you are looking for gyms in Ann Arbor, you can find a plethora of possibilities. Optimum Fitness Training is a notable gym. Here are a few reasons why you would want to join a gym like this: Personalised training programmes suited to your specific needs and goals are available at Optimum Fitness Training. Whether you are a novice or an experienced athlete, their skilled trainers will work with you to design a demanding and effective programme. Optimum Fitness Training provides a diverse range of classes to keep your workouts fresh and enjoyable. There is something for everyone, from yoga and Pilates to HIIT and weight training.