#what is high intensity interval training

[fittnesslobby]

High-Intensity Interval Training (HIIT) Workouts Benefits

High-Intensity Interval Training, commonly known as HIIT, is a popular workout trend that has gained immense popularity in recent years. It is an intense and efficient workout method that involves short bursts of high-intensity exercise followed by brief periods of rest. HIIT workouts can be performed using various exercises like running, cycling, swimming, or strength training, and are known for their ability to burn calories, improve endurance, and increase overall fitness.

HIIT workouts are incredibly popular because they are incredibly efficient. HIIT workouts typically last for 30 minutes or less, making them perfect for people with busy schedules. Despite their short duration, HIIT workouts can burn a considerable number of calories and offer significant cardiovascular benefits.

Here are some benefits of HIIT workouts:

Burns calories: HIIT workouts are a great way to burn calories quickly. Because the workouts are intense, the body burns more calories in a shorter amount of time.

Boosts metabolism: HIIT workouts have been shown to boost metabolism, which means your body continues to burn calories even after you finish working out.

Improves cardiovascular health: HIIT workouts are excellent for improving cardiovascular health. These workouts can help increase your heart rate, improve blood flow, and reduce the risk of heart disease.

Increases endurance: HIIT workouts can help improve your endurance and stamina. They force your body to work harder and adapt to higher levels of exertion, which can improve your overall fitness.

Requires little or no equipment: HIIT workouts can be performed with little or no equipment. You can perform HIIT workouts using your body weight or simple equipment like dumbbells or resistance bands.

When it comes to HIIT workouts, there are endless possibilities. Here is an example of a beginner HIIT workout:

Warm-up: 5 minutes of light cardio (jumping jacks, high knees, etc.)

Workout:

30 seconds of high knees

10 seconds of rest

30 seconds of jumping jacks

10 seconds of rest

30 seconds of mountain climbers

10 seconds of rest

30 seconds of burpees

10 seconds of rest

Repeat the above sequence for a total of 4 rounds.

Cooldown: 5 minutes of light cardio (walking, slow jogging, etc.)

Remember to always listen to your body and modify the workout to your fitness level. As with any exercise program, it's essential to consult with your healthcare provider before starting a new workout routine, especially if you have any underlying medical conditions.

In conclusion, HIIT workouts are a fantastic way to improve your overall fitness and burn calories quickly. They are intense, efficient, and can be performed with little or no equipment. Give HIIT workouts a try and experience the benefits for yourself!

[freeonlineworkouts]

What are the 4 Types of High-intensity Interval Training?

[unitedgoodsusa]

What is High-intensity interval Training (HIIT)?

[elicathebunny]

HEALTH SHOULD ALWAYS COME FIRST! PRIORITISING HEALTH BEFORE EVERYTHING ELSE TO LOOK GOOD + FEEL GOOD.

People always leave out the basics when it comes to trying to improve their looks. Prioritising health is so important before going in and tempering with your body. Your base is what you work with and you can definitely level up with what you've got naturally.

DIET

Your diet also depends on what your goals are. Someone who wants to build muscle will obviously eat differently from someone who just eats relatively healthy. So identify what your goals are and work your meals around that.

Here are some videos to give you a better insight: HOW I LOSE FAT AND KEEP IT OFF MEANS, WORKOUTS + EVERYTHING ELSE PROTEIN EXPLAINED, STRENGTH, MUSCLES, FAT LOSS & ENDURANCE HOW METABOLISM WORKS

Diet not only makes you feel better from the inside, but it also reflects on your outside. Your skin is a huge display of how you eat.

When you consume junk food, it can show up on your skin as breakouts or dullness. Your skin is one massive organ which soaks up everything put onto it and reflects everything you put inside your body. Fix the problem from the inside before getting confused about why your skincare routine isn't working.

FITNESS

Again, your fitness will differentiate from your goals. So work out your goals and make a plan around that. There are so many forms of fitness, some more intense than others and with different results. Working out in general is good for you, our bodies are meant to move. So even if you don't have a goal, staying active is always recommended.

HOW TO CREATE THE PERFECT WORKOUT PLAN

THE BEST WAY TO GAIN MUSCLE, SCIENCE EXPLAINED SIMPLY

Low-intensity workouts:

Yoga: Focuses on flexibility, strength, and relaxation through various poses and breathing techniques.

Pilates: A low-impact exercise method that strengthens muscles, improves flexibility, and enhances posture.

Walking: Simple yet effective, walking is a great way to improve cardiovascular health and boost mood without high impact.

Swimming: Provides a full-body workout with minimal stress on joints, making it ideal for people with joint issues or injuries.

High-intensity workouts:

HIIT (High-Intensity Interval Training): Alternates between short bursts of intense exercise and brief recovery periods to maximize calorie burn and improve cardiovascular fitness.

CrossFit: Combines elements of weightlifting, interval training, gymnastics, and other exercises to build strength, endurance, and overall fitness.

Sprinting: Short, explosive bursts of running at maximum effort, often performed in intervals for cardiovascular conditioning and leg muscle strength.

Circuit Training: Involves moving through a series of exercises targeting different muscle groups with minimal rest in between, combining strength training and cardiovascular exercise.

These are just a few examples, but there are plenty of other workout styles out there to explore depending on your preferences and fitness goals. Walking every day is just a simple way to stay toned.

SLEEP

Sleeping is important for rest and recovery after workouts and energy-consuming activities. Sleep is needed for the brain to function, mood regulation and performance + productivity. Lack of sleep deprives you of all of these things, so getting your beauty sleep is absolutely needed.

School-age children (6-13 years): 9-11 hours per day.

Teenagers (14-17 years): 8-10 hours per day.

Young adults (18-25 years): 7-9 hours per day.

Adults (26-64 years): 7-9 hours per day.

HYGIENE

Upkeeping good hygiene is always needed anyway. Making sure you are clean (smelling good is a plus). Make sure you always wash your hands and take daily showers to remove any dirt on your body (clean those feet and your back well, don't forget them!). Taking care of your oral health must not be forgotten. Oil pulling and brushing your tongue for a healthy mouth. Make sure your hair is also getting the attention to keep it as healthy as you possibly can make it (this also depends on diet). Doing the extra things like spending time on your nails (making sure there isn't that stuff underneath them), making them pretty.

BODY CARE ROUTINE | FOR SMOOTH & GLOWING SKIN, TREATING KERATOSIS PILARIS, SHOWER ROUTINE

ENVIRONMENT

Having a stress-free environment is obviously the best to thrive in. But clearly not even being lucky enough to live like that constantly. So make sure you have that space to be on your own and have some alone time to really recharge. Keeping your space clean for a clear mind. Surround yourself with like-minded people and really set boundaries for those who prey on your mental clarity (energy vampires). Spending time in nature is one of the best ways to detach, rest time should not equal spending time on your devices. Let go and truly let yourself decompress. Mental health will improve how you carry yourself.

EMBODY YOUR POTENTIAL.

[historicalbeauties]

Amy Appelhans Gubser could see the Farallon Islands from her house on clear days, and would always joke with her husband that she could swim there.

5 years ago, the nurse and grandmother who lives in Pacifica started to work on this crazy idea. Gubser sought out open-water swimming mentors for guidance and even got resources through the Marathon Swimming Federation, yet things never lined up until this year.

On May 11, in 17 hours, 3 minutes, she finally made her vision come true and completed the 29.6-mile swim from the Golden Gate Bridge to the Farallon Islands.

Gubser has been around the ocean since she was 10 years old. She became an ocean lifeguard in high school and college, and also swam at the University of Michigan, yet after graduation didn’t get back into the water for 24 years.

When Gubser finally did return, she was doing more open-water swimming, for instance, swims across Lake Tahoe and Monterey Bay. The woman would always see the Farallon Islands from her house and would dream about one day swimming there.

The outbound route to the Farallon Islands is known for going against the currents, and only 5 people had previously completed the trek in the inbound direction, from the Farallons to the Golden Gate. According to the Marathon Swimmers Foundation, Gubser is the only one to complete that specific route without a wetsuit. Before her, two men successfully completed the swim in 2014, and there were also 3 recorded failures between 2012 and 2015.

The location is also known for white sharks. “The elephant in the room is white sharks, and they were in the back of my mind at all times during the swim. We didn’t take the shark thing lightly – I had a savvy crew that kept watch for them from a boat and kayak. They were ready to jump into the water to help me if I needed, but we had no shark sightings the whole time,” said Gubser. Fortunately, during the journey, she encountered several seals yet no sharks.

Another obstacle was the water temperature. She had trained to swim in cold water, but the water got as cold as 46 degrees Fahrenheit that day and it was something the woman didn’t expect and wasn’t ready for. A wetsuit probably would have helped here, but no matter the warmth and added buoyancy, she wasn’t wearing it.

“Wetsuits are a great piece of equipment, especially for people that are starting out in open water. But I follow the Marathon Swim Federation rules and the open water swim world rules that, for the last 150 years, have been the same. Which is a swimsuit, a cap, some form of goggles, earplugs and a nose clip,” explained Gubser. “When you wear a wetsuit your skin rubs against the material, and the last thing that I really wanted was for my skin to bleed near a shark island.”

The 55-year-old grandmother of two with a third on the way was very happy about her accomplishment when, no matter all the challenges, including intense fog in the Pacific Ocean all along the way, she finally reached the Farallon Islands at around 8:30 p.m. that night.

“For 17 hours, I had no idea where I was, what was going on. I had a thought bubble around me that only allowed us to see 100 meters in any direction. I went into a meditative state. There were some 30-minute time intervals that passed very quickly. Others seemed like they were 300 hours,” she explained.

“My whole family is so relieved, because I have been talking about this thing for five years, and my husband will be the first to tell you he’s just grateful it’s done,” shared Gubser. “I hope this story inspires somebody to not be challenged by a number [like] their age or their weight. I mean, all of my body got me across that. That’s pretty impressive.”

[literaryvein-reblogs]

I hope this doesn't sound confusing, but is there a way to strike a balance between using "simple" words and "complex" words? Like, trying to write something that isn't too simple or too verbose.

I think context is the keyword here.

What I do is I just write using my current vocabulary, so that I'm able to convey what I mean as accurately as possible. And if I want to sort of elevate my writing, that's when I might swap out some simpler words with more "complex"/poetic words, or maybe even phrases. But I make sure I'm using the appropriate vocabulary. How do we do this? I'm just going to copy and paste here an excerpt from this writing resource to answer this question:

It’s important to use words and expressions that fit the context so your meaning is clear. For example, different audiences for your writing will require different levels of formality: the vocabulary you use in an academic essay may not be effective for a blogpost targeting a popular audience. Consider the following questions to help you choose the most appropriate words for your audience and purpose. a. What’s the exact meaning of the word? Words may be broadly similar in meaning but differ in important aspects of that meaning. Consider the difference between ‘the fragrance of flowers’  and ‘the odour of rotten eggs.’ Both words refer to the sense of smell, but fragrance has a positive core meaning while odour has a negative one. If you don’t know what a word exactly means, check it in a dictionary. Also look up sample sentences that use your "complex"/fancy word, and see how it is actually used. But, once you truly know what a word means, wordplay can be your friend. b. Is the word attached to a feeling? Compare the two sentences: ‘The freeway snakes through the town’ and ‘The freeway meanders through the town’. In this example, snake indicates negative feelings about the freeway while meander doesn’t. c. What level of intensity does the word show? Many words with similar meanings describe different degrees of the same quality or action. For example, ‘comical’, ‘hilarious’ and ‘side-splitting’  show different degrees of funniness. Think about the intensity of what you want to convey when choosing words. d. Is the word formal or informal? Go for formal words and expressions in business communication and academic writing. In the following examples, the second expression in each pair is more formal than the first: (1) come up with / create (2) one after another / at regular intervals (3) huge / considerable (4) enough / sufficient e. Is the word polite? Words which describe negative qualities or sensitive issues too directly can be offensive. Good communicators consider the feelings of their audience. For example, when writing about childhood obesity, it’s more appropriate to use ‘children with weight problems’ or ‘children of an unhealthy weight’ than ‘fat children’. f. Is the word specific or general? Use words with specific meanings whenever possible to make your message clearer to your audience. For example, avoid overusing general verbs such as ‘be’, ‘do’, ‘have’ and ‘get’, especially in academic writing, as they don’t accurately convey specific ideas. It’s better to use a more specific verb or verb phrase to strengthen your message. Compare the impact of the verbs in these sentences: ‘To be successful, learners need to have high-level literacy skills.’ ‘To be successful, learners need to develop and demonstrate high-level literacy skills.’ g. What other words does the word often go with? Some words are frequently used together and therefore sound more natural in combination. This is called collocation. For example, we say ‘fast train’ not ‘quick train’, but ‘quick shower’ not ‘fast shower’. Similarly, it’s more natural to say ‘highly critical’ rather than ‘deeply critical.’ Additionally, be aware of idioms. Idioms are commonly used word combinations or expressions. These have very specific meanings that are not obvious from the words they contain, e.g. ‘a piece of cake’, ‘get the hang of it’, ‘an Indian summer’, and ‘after a fashion’. Many dictionaries list and define idioms if you look up the component words. For example, try looking up ‘Indian’ or ‘summer’ to find ‘Indian summer’.

But if you have a wide vocabulary that people have difficulty understanding you, maybe you can do the opposite of this and swap out the too complex words with simpler ones, haha!

Lastly, when you read through your work whilst editing, ask yourself: Does this sound natural? Does it sound like your literary voice? Do you recognise yourself in this written work? Or do the simple/complex words you've inserted sound too unfamiliar?

Hope this helps, dear Anon. But if anyone has a better answer for this, do let us know.

[whywontyoucomeout]

The one with the shadows

————————————-

The full moon hung low in the sky, casting long shadows across the sprawling grounds of Edo Castle. Perched on a nearby hilltop, Akira surveyed her target with keen eyes. The legendary "Shadow Wind" had accepted many challenging contracts, but this one promised to test even her unparalleled skills.

The castle was a formidable fortress. High stone walls surrounded the complex, topped with sharpened bamboo spikes. Akira counted at least twenty guards patrolling the outer perimeter, their armor glinting in the moonlight. Watchtowers stood at regular intervals, manned by alert archers scanning the grounds below.

Akira's lips curved into a small smile. The daimyo's paranoia had turned his home into a veritable prison, but no defense was impenetrable to one with her skills. She began to formulate her plan, analyzing every shadow, every blind spot in the guards' routines.

As silent as a whisper, Akira descended from her vantage point. She approached the castle walls, timing her movements to coincide with the shifting shadows cast by passing clouds. When she reached the base of the wall, she paused, listening intently for any sign that she had been detected.

Satisfied, Akira began her ascent. Her fingers found nearly invisible cracks and crevices in the weathered stone. She scaled the sheer wall with inhuman grace, her body moving with fluid precision honed by years of rigorous training. At the top, she deftly avoided the bamboo spikes, balancing on the narrow edge of the wall like a tightrope walker.

A guard passed directly below her, oblivious to her presence. Akira held her breath, staying perfectly still until he had moved on. Then, in one smooth motion, she leapt from the wall, landing silently in a shadowy corner of the inner courtyard.

Moving from shadow to shadow, Akira made her way towards the main keep. She froze as a pair of samurai rounded a corner, engaging in quiet conversation. Without missing a beat, Akira scaled a nearby tree, concealing herself among its branches until the danger passed.

Finally, she reached the daimyo's private chambers. A quick examination revealed a window left slightly ajar - an oversight that would prove costly for the castle's occupants.

Silently, she slipped into the daimyo's private chambers. The portly noble lay snoring on his opulent futon, oblivious to the intruder. Akira's eyes scanned the room, searching for the hidden compartment containing the scrolls she sought.

As she moved towards a suspicious-looking panel, her loose-fitting garments shifted, revealing the swell of her pregnant belly. Akira paused, placing a gentle hand on her abdomen. In the moonlight filtering through the window, her condition was unmistakable - the feared Shadow Wind was heavily with child.

Just as her fingers found the latch of the hidden compartment, a sudden, sharp pain lanced through her. Akira froze, gritting her teeth against the unexpected contraction. She held her breath, willing herself to remain silent, but a small gasp escaped her lips.

The daimyo stirred in his sleep, mumbling incoherently. Akira remained perfectly still, her heart pounding. After what felt like an eternity, the nobleman's breathing deepened once more, indicating he had fallen back into a deep slumber.

Breathing a silent sigh of relief, Akira gently caressed her swollen belly. "Please, not now, little one," she whispered, her voice barely audible. "We're almost done here."

With renewed focus, she retrieved the scrolls and secured them within her garments. Casting one last glance at the sleeping daimyo, Akira slipped out of the room and made her way through the castle grounds, as silent and invisible as a shadow.

Once beyond the castle walls, Akira raced through the surrounding forest. Several more contractions hit her as she ran, causing her to pause momentarily each time. However, she noticed that they were becoming less intense and more irregular.

As she leaped over a small stream, Akira realized with relief that it had been false labor. A small smile played on her lips as she addressed her unborn child, "Trying to keep your mother on her toes, aren't you? Don't worry, we'll have plenty of real adventures soon enough."

The contractions gradually subsided as Akira continued her journey through the night. Her steps were light, buoyed by the successful mission and the knowledge that her child was safe and content within her.

Akira slipped through the shadows of the forest, her breathing steady despite the night's exertions. The stolen scrolls were securely hidden in a secret compartment of her garments. As she neared her isolated mountain hideout, she allowed herself a small smile of satisfaction. Another contract completed, another hefty bounty earned.

The false labor pains that had troubled her during the mission had subsided, leaving only the familiar weight of her unborn child. Akira placed a hand on her swollen belly as she approached the hidden entrance to her home, a cave concealed behind a waterfall.

Inside, Akira carefully stored the scrolls in a locked chest before finally allowing herself to relax. She sank onto a pile of soft furs, her back against the cool cave wall.

"We did it, little one," she murmured, caressing her belly. "Your mother's still the best, even with you along for the ride." She felt a strong kick in response and chuckled softly. "Already eager for action, aren't you? You'll be a force to be reckoned with, just like your mother."

As Akira rested, she reflected on the path that had led her to this moment. Orphaned at a young age, she had been taken in by an aging ninja master who recognized her potential. Under his tutelage, Akira had honed her skills to near perfection, surpassing even her mentor's expectations.

By the time she was eighteen, Akira had already made a name for herself in the shadowy world of ninja and assassins. She took on contracts that others deemed impossible, completing them with a level of skill and precision that left even her employers in awe.

Unlike most ninja, Akira chose to work alone. She answered to no clan, no daimyo, no shogun. Her loyalty was to herself alone - and soon, to her child. This independence, combined with her unparalleled skills, had earned her a fearsome reputation.

In the teahouses of Edo, in the war rooms of ambitious daimyo, in the hidden gatherings of rival ninja clans, Akira's name was spoken in hushed tones. Some called her "The Shadow Wind," for her ability to slip in and out of the most secure locations without a trace. Others knew her as "The Silent Blade," a nod to her lethal efficiency.

Most had never seen her face or knew her true identity. But all feared the possibility of becoming her target. Powerful warlords slept uneasily, knowing that their strongest defenses were as paper to Akira's skills. Corrupt merchants and scheming courtiers glanced nervously over their shoulders, wondering if their misdeeds had earned them a place on her list.

Yet for all her notoriety, Akira found a strange sort of peace in her solitude. Here in her hidden home, with only her unborn child for company, she could let down her guard and simply be.

"What do you think, little one?" she asked, running her hand over her belly. "Should we retire after this? Find a quiet village somewhere and live a normal life?" The baby kicked again, and Akira laughed. "No, I didn't think so either. There's too much excitement out there for us to give it up just yet."

As the night deepened, Akira prepared for sleep. She checked her traps and alarms, more out of habit than necessity - few would dare to hunt for her, and fewer still would have the skills to find this place.

Lying down on her bed of furs, Akira continued to talk softly to her child, sharing stories of her adventures and plans for the future. "I'll teach you everything I know," she promised. "And then you'll forge your own path, create your own legend."

With one hand resting protectively on her belly, Akira drifted off to sleep. The most feared ninja in Japan slumbered peacefully, dreaming of the new adventure that awaited her - motherhood.

Here's the continuation of the story with the details you requested, including verbal dialogue:

The following morning, Akira made her way to a nondescript teahouse in a bustling market district. Inside, she found her contact, a middle-aged merchant named Hiroshi, seated in a private booth.

"Ah, the Shadow Wind graces me with her presence," Hiroshi said, his eyes widening as he took in Akira's pregnant form. "I must admit, I had my doubts when I heard of your... condition. But you've proven your reputation once again."

Akira smoothly produced the stolen scrolls. "Your doubts were misplaced. Here's what you requested."

Hiroshi examined the scrolls, nodding with satisfaction. "Exceptional work, as always. Your payment, as agreed." He slid a heavy pouch across the table.

As Akira secured the pouch, Hiroshi cleared his throat. "If I may ask, when do you plan to... rest and welcome your child?"

"Soon," Akira replied, a hand resting on her swollen belly. "This was likely my last job for a while."

Hiroshi nodded, a hint of concern in his eyes. "Well then, I wish you the best of luck with the little one. May your child be as formidable as their mother."

Akira allowed herself a small smile. "Thank you, Hiroshi. Until we meet again."

Leaving the teahouse, Akira felt a wave of relief wash over her. The weight of the coin pouch at her hip assured her that she could provide well for her child's arrival.

Her next stop was the local midwife, an elderly woman named Hana. As Akira lay on the examination mat, Hana's practiced hands moved over her belly.

"My, my," Hana chuckled, "this is quite the impressive little one you're carrying. Strong and healthy, from what I can tell."

Akira couldn't help but smile. "That's wonderful to hear. Though I must admit, the size is a bit... daunting."

Hana nodded sympathetically. "Yes, it's a sizable baby indeed. I won't lie to you, the delivery may be challenging."

Akira looked down at her protruding belly, running a hand over its curve. "I suspected as much. This little one seems determined to make everything a challenge, even before entering the world."

"Just like their mother, I imagine," Hana said with a knowing smile. "But don't worry too much. You're strong and healthy yourself. With proper preparation and care, I'm confident you'll manage the delivery just fine."

As Akira sat up, she felt a powerful kick from within. "Well, little one," she murmured, "it seems you're eager to prove the midwife right about your strength."

Hana laughed. "A spirited child, without a doubt. Now, let's discuss your birthing plan and what you can expect in the coming weeks..."

As Akira left the midwife's house later, she felt a mix of excitement and apprehension. The reality of impending motherhood was setting in, but she was determined to face this new challenge with the same courage and skill she brought to her work as the Shadow Wind.

The next morning, Akira rose with the sun, determined to maintain her skills despite her advancing pregnancy. She made her way to a secluded clearing near her hideout, the perfect spot for her daily training regimen.

As she began her warm-up exercises, Akira couldn't help but chuckle to herself. "This would be so much easier without you, little one," she said, patting her swollen belly. "But I suppose you're just helping me stay on my toes."

She moved through a series of stretches, her body still remarkably flexible despite her condition. As she transitioned into more complex movements, Akira marveled at how her center of gravity had shifted. "You're certainly making your presence known," she murmured, looking down at her protruding abdomen. "I've never seen my belly so round and full."

Despite the added challenge, Akira's form remained beautiful and graceful. Her limbs moved with fluid precision as she practiced her katas, each motion a testament to years of rigorous training. Her long, dark hair, tied back in a practical braid, swayed with her movements.

As the morning wore on, Akira focused on exercises designed to strengthen her core and pelvic muscles. "This should help when it's time for you to make your grand entrance," she said, addressing her unborn child.

After a brief rest and light meal, Akira spent the afternoon honing her weapon skills. Though her movements were slightly slower than usual, her accuracy remained impeccable. Shuriken thudded into targets with deadly precision, and her katana flashed in the sunlight as she moved through complex sword forms.

"Not bad," she said, admiring her handiwork. "We make quite the team, you and I."

As the sun began to set, Akira concluded her training with meditation and breathing exercises. These not only centered her mind but also prepared her body for the challenges of childbirth.

Exhausted but satisfied, Akira made her way back to her hideout. She prepared a nourishing meal, eating heartily to replenish her energy and provide for her growing child.

As she settled into bed, Akira ran her hands over her swollen belly one last time. "Rest well, little one," she whispered. "We both need our strength for the adventures ahead."

With a contented sigh, Akira drifted off into a deep, restful sleep. Her body, honed by years of training and now nurturing new life, relaxed completely. Even in sleep, one hand remained protectively over her belly, a silent promise of the fierce love and protection she would provide for her child.

The following day, as Akira was preparing her morning tea, a messenger bird arrived with a note from Hiroshi. Intrigued, she unrolled the small scroll and read its contents.

An hour later, she found herself once again in the secluded booth of the teahouse, facing Hiroshi.

"I wouldn't have called you if it wasn't important," Hiroshi began, his expression grave. "There's a mission. It's dangerous, more so than usual, but the reward is substantial."

Akira raised an eyebrow. "I'm listening."

"It involves threatening a tyrant, a daimyo who's been pushing his weight around. The client wants him... discouraged from certain actions."

Akira's hand instinctively moved to her swollen belly. "Hiroshi, you know I'm close to my due date. I was planning to lay low until the birth."

Hiroshi nodded, understanding in his eyes. "I know, and I wouldn't ask if there weren't more at stake. This daimyo, he's planning to impose heavy taxes on a village. Your hometown, Akira."

Akira's eyes widened, her jaw tightening. "What? But they're already struggling as it is."

"Exactly. This could devastate them."

Akira fell silent, her mind racing. After a long moment, she spoke. "I'll do it. Not for the money, but for my people."

Hiroshi handed her a scroll with the details. "Be careful, Akira. And... good luck."

Back in her hideout, Akira spread out the mission details on her table, her mind already formulating plans. As she worked, she found herself talking to her unborn child.

"Well, little one, it seems we have one last mission before you arrive," she said, caressing her belly. "I know it's risky, but I can't let our people suffer. You understand, don't you?"

She felt a strong kick in response and smiled. "I'll take that as a yes. Now, let's see how we can pull this off."

As night fell, Akira finalized her plans. Sitting on her bed, she looked down at her swollen abdomen. "Alright, my child, I need you to do me a favor. This mission is important, and I need to be at my best. So please, wait until after we're done to make your grand entrance, okay? Just a little longer."

She felt another kick, as if in agreement.

"That's my little ninja," Akira chuckled. "Now, let's get some rest. Tomorrow, we show this tyrant why they should fear the Shadow Wind... and why they should never threaten our home."

With that, Akira lay down, one hand protectively over her belly, her mind focused on the challenge ahead. Despite the risks, she felt a sense of purpose. This wasn't just about her anymore; it was about protecting her child's future and the future of her village. With that resolve, she drifted off to sleep, ready to face whatever the next day might bring.

The full moon hung low in the sky, casting long shadows across the tyrant's fortress. From the depths of one such shadow, Akira emerged, her black garb melding seamlessly with the darkness. Her heavily pregnant form was barely discernible, a slight bulge in the night.

With practiced ease, Akira approached the outer wall. Her nimble fingers found purchase in the tiniest cracks, and she began her ascent. Despite her added weight, she moved with fluid grace, each movement calculated and precise. At the top, she paused, scanning the courtyard below.

Guards patrolled in predictable patterns. Akira timed her descent perfectly, landing silently between rotations. She darted from shadow to shadow, her footsteps muffled by years of training.

As she neared the inner keep, voices approached. With no time to retreat, Akira squeezed into a narrow gap between two buildings. Her back pressed against one wall, her swollen belly protruding slightly into the open. A bead of sweat formed on her brow as two guards passed by, engaged in idle chatter. One guard paused, mere inches from her hiding spot. Akira held her breath, willing her child to remain still. After a heart-stopping moment, the guard moved on, none the wiser.

Exhaling silently, Akira continued her infiltration. She scaled the inner walls with the same fluid motions, though her movements were noticeably slower, her body adapting to its new shape.

Finally, she reached the tyrant's chambers. Slipping in through an unlatched window, Akira found herself in a lavishly decorated room. There, on an ornate bed, lay her target, sleeping soundly.

A small, satisfied smile played on Akira's lips. Despite the challenges, she had made it. The Shadow Wind had struck again.

But as she took a step towards the sleeping tyrant, a sudden, sharp pain lanced through her abdomen. Akira's hand flew to her belly, her eyes widening in surprise and dawning realization.

"No," she whispered, barely audible. "Not now. Please, not now."

As if in defiance of her plea, another contraction gripped her. Akira's confident smile faded, replaced by a look of concern and disbelief.

The Shadow Wind, master of stealth and timing, found herself facing an adversary she couldn't outmaneuver: the imminent arrival of her child.

Akira gritted her teeth, forcing herself to focus through the pain. In the brief respites between contractions, she moved swiftly towards the sleeping tyrant. Despite her condition, her movements were still graceful and silent.

As she approached, the tyrant's eyes snapped open. Before he could cry out, Akira's blade was at his throat.

"Not a sound," she hissed, her voice low and menacing. "Unless you wish to breathe your last."

The tyrant's eyes widened in fear. "W-what do you want?" he stammered.

"The tax on my village. Cancel it. Now." Akira's voice was steel, betraying none of the discomfort she felt.

"I... I can't just-"

"You can, and you will," Akira interrupted, pressing the blade closer.

The tyrant swallowed hard. "Alright, alright! I'll cancel it. Just please, don't-"

Suddenly, the most intense contraction yet wracked Akira's body. A small cry of pain escaped her lips, and her grip on the blade faltered.

The tyrant's eyes narrowed, comprehension dawning. He rolled away, scrambling to a safer distance. "Well, well," he sneered, reaching for a nearby sword. "The feared assassin, brought low by her own womb."

Akira straightened, her face a mask of determination despite the pain. With a flick of her wrist, a hidden blade shot out, knocking the sword from the tyrant's hand.

Enraged, the tyrant lunged at her. Despite her condition, Akira moved with surprising agility. She sidestepped his charge, using his momentum to send him sprawling to the floor.

In moments, she had him pinned, her foot on his chest and her blade once again at his throat. The tyrant's bravado crumbled, replaced by naked fear.

"P-please," he whimpered. "Spare me. I'll do anything."

Akira looked down at him, realizing with a touch of amusement that her swollen belly blocked her view of his face. She had to sway slightly to meet his terrified gaze.

"The tax. Cancel it. And if I hear of any retaliation against the village, I will return. And next time, I won't be so merciful."

"Yes, yes! I swear it! The tax is cancelled!"

Akira stepped back, allowing the tyrant to scramble to his feet. As he fumbled for a quill and parchment to make the decree official, she felt another contraction building. She knew her time was short.

"Remember this night," she warned as she took the signed decree. "Remember the mercy of the Shadow Wind. And the consequences of crossing her."

With that, Akira slipped out of the window, leaving the shaken tyrant behind. As she made her way out of the fortress, moving as swiftly as her condition allowed, one thought dominated her mind: she needed to find a safe place, and fast. Her child was coming, whether she was ready or not.

Akira moved swiftly through the fortress, her steps silent despite her condition. Every few minutes, another contraction would grip her, forcing her to pause and lean against a wall for support.

"Please, little one," she whispered, her hand on her swollen belly. "Just a bit longer. We're almost out."

As she neared her exit point, voices approached. Akira quickly ducked behind a large decorative vase, pressing herself against the wall. Her protruding belly, however, refused to cooperate fully, still visible from certain angles.

Just as the guards were about to pass, another powerful contraction hit. Akira bit her lip to stifle a groan, but couldn't stop her body from tensing. The slight movement caught one guard's attention.

"Hey, did you see that?" he said, gesturing towards Akira's hiding spot.

In an instant, Akira knew her cover was blown. As the three guards approached, weapons drawn, she sprang into action.

The first guard barely had time to register her presence before Akira's foot connected with his solar plexus, sending him stumbling backward, gasping for air.

The second guard swung his sword in a wide arc. Akira ducked under the blade, her pregnant belly making the maneuver more challenging than usual. As she came up, she drove the heel of her hand into the guard's chin, snapping his head back and dazing him.

The third guard, more cautious after seeing his comrades fall, circled Akira warily. He feinted left, then struck right, but Akira read his movements easily. She sidestepped the attack, grabbed his outstretched arm, and used his own momentum to flip him over her hip. The guard hit the ground hard, the wind knocked out of him.

The first guard, having recovered his breath, charged at Akira with a roar. She waited until the last moment, then pivoted, allowing him to rush past her. As he stumbled, off-balance, Akira delivered a precise strike to the back of his neck, rendering him unconscious.

The second guard, still dazed but determined, lunged forward with his sword. Akira parried the blade with her armored gauntlet, then countered with a swift knee to his midsection. As he doubled over, she brought her elbow down on the back of his head, dropping him to the floor.

The third guard, having regained his feet, took one look at his fallen comrades and turned to flee, likely to raise the alarm. Akira couldn't allow that. With practiced aim, she threw a small, weighted cord. It wrapped around the guard's ankles, sending him crashing to the ground.

In moments, all three guards lay incapacitated. Akira stood among them, breathing heavily. The fight had been swift and decisive, but in her condition, it had taken more out of her than she cared to admit.

Knowing that time was of the essence, Akira quickly bound and gagged the guards, hiding them in a nearby storage room. Then, moving as fast as her pregnant body would allow, she made her way to the exit.

With one final look back at the fortress, Akira slipped into the surrounding woods. The dense foliage swallowed her form, the Shadow Wind once again becoming one with the darkness. But as she moved deeper into the forest, seeking a safe haven, she knew her greatest challenge still lay ahead. Her child was coming, and the safety of the woods would have to serve as her birthing chamber

.

As Akira moved deeper into the forest, she placed a gentle hand on her belly. "Thank you, little one, for staying calm during the fight. You truly are a warrior's child."

However, her relief was short-lived as the contractions returned with increasing intensity. Each wave of pain grew stronger, the intervals between them shortening. Akira pressed on, determined to reach her hideout, but fate had other plans.

As a cave came into view, a particularly powerful contraction brought Akira to her knees. She gasped, realizing she wouldn't make it home. "It seems you've chosen your own birthing place, little one," she murmured, making her way to the cave.

Inside, Akira quickly assessed her surroundings. She removed her outer garments, arranging them to create a makeshift mattress on the cave floor. As she shed her constrictive clothing, her belly seemed to expand even further, finally free from its confines.

Akira marveled at the sight of her bare abdomen. Her once toned stomach had transformed into an enormous, perfectly round sphere. It protruded impressively, a testament to the life growing within. "No wonder you were making things difficult, little one," she said with a mixture of awe and amusement. "You've grown so much."

As the sun began to rise, painting the sky in hues of pink and gold, Akira found herself in the throes of labor. She pushed with all her might, drawing on the same strength and determination that had served her so well as the Shadow Wind. Yet, despite her efforts, progress was slow.

"Come now, my child," Akira coaxed between contractions. "Earlier you were so eager, and now you hesitate? The world awaits you."

Hours passed, the sun climbing higher in the sky. Akira continued her labor, her body working tirelessly to bring her child into the world. Though exhausted, she remained focused, her warrior's spirit unbroken.

As midday approached, Akira realized with a mix of frustration and admiration that her child seemed to have taken her earlier pleas to heart. "I asked you to wait until after the mission, and you listened well," she said, a wry smile on her face despite her discomfort. "But now, little one, it's time to join me. Let's meet face to face at last."

And so, in the secluded cave, surrounded by the sounds of the forest, Akira continued her most challenging and rewarding mission yet - bringing new life into the world.

As the labor continued with little progress, Akira found her legendary patience tested. The baby would begin to emerge, only to retreat as she paused to catch her breath. This cycle repeated, wearing down her resolve with each iteration.

Finally, overwhelmed by the intensity of the experience, Akira let out a primal scream. The sound echoed through the cave, a stark contrast to her usual silent demeanor. In this moment of vulnerability, several realizations washed over her.

The pain she endured was unlike anything she had experienced before. Her well-honed body, capable of incredible feats, seemed powerless in this situation. The arms and legs that could strike down any foe were now trembling with exertion, unable to hasten this natural process.

Akira reflected on the irony of her situation. She, who had taken lives with ease, now struggled to bring one into the world. This realization brought a newfound appreciation for the sanctity of life and the strength of those who nurture it.

The ninja who prided herself on stealth and silence now found herself vocalizing without restraint. Every grunt, moan, and cry echoed her raw determination and vulnerability.

On her hands and knees, hips raised, Akira pushed with all her might. She, who had always been in control, now felt at the mercy of nature's forces. This position of vulnerability was foreign to her, yet she embraced it, understanding its necessity.

As exhaustion threatened to overwhelm her, Akira made one final, desperate plea. "Please, little one," she begged between ragged breaths. "Come out now. Join me in this world."

Just when Akira felt she couldn't endure another moment, she felt a shift. With one last, monumental effort, she pushed, and suddenly, the cave was filled with a new sound – the cry of a newborn.

Panting heavily, Akira turned to see her child for the first time. A wave of emotion unlike anything she had ever experienced washed over her. Love, pride, and a fierce protectiveness consumed her as she gazed at the tiny life she had brought into the world.

As she cradled her newborn, Akira whispered, "Welcome, my little warrior. Our greatest adventure begins now."

In that moment, in a humble cave far from the world of shadows and secrets, the feared Shadow Wind discovered a new identity – that of a mother. And she knew, without a doubt, that this would be her most challenging and rewarding role yet.

[healthy444]

What are the most effective exercises for weight loss?

When it comes to losing weight, the key is to find exercises that you enjoy and can stick with consistently. Here are some of the most effective exercises for weight loss:

Walking: It's simple, free, and accessible. A brisk walk can burn calories, improve your mood, and be easy on your joints.

Running or Jogging: These are great for burning a lot of calories in a short time. If you're just starting out, you can alternate between jogging and walking.

Cycling: Whether on a stationary bike or riding outside, cycling is excellent for weight loss and also builds leg strength.

High-Intensity Interval Training (HIIT): These short bursts of intense exercise followed by rest periods are incredibly effective for burning calories and boosting metabolism.

Swimming: This full-body workout is gentle on the joints and great for building endurance and muscle while burning calories.

Strength Training: Lifting weights or doing body-weight exercises (like push-ups and squats) helps build muscle, which can increase your resting metabolism and help you burn more calories even when you're not working out.

Group Fitness Classes: Activities like Zumba, kickboxing, or spin classes can be fun and motivating, making it easier to stay consistent.

Yoga and Pilates: While these might not burn as many calories as some high-intensity workouts, they help with flexibility, muscle tone, and stress reduction, all of which support weight loss.

Rowing: This is a fantastic full-body workout that targets multiple muscle groups and burns a significant number of calories. Plus, it’s low-impact.

Jumping Rope: It’s not just for kids! Jumping rope is an excellent cardiovascular exercise that can burn a lot of calories in a short amount of time.

Dance Workouts: From hip-hop to ballroom, dancing is a fun way to get your heart rate up and burn calories without it feeling like a chore.

Hiking: If you enjoy the outdoors, hiking is a great way to combine cardio with strength training (especially if you’re tackling hills).

Stair Climbing: Whether you use a stair machine at the gym or take the stairs whenever possible, this exercise targets your legs and glutes and can really get your heart pumping.

Kickboxing: This high-energy workout helps you burn calories while improving your coordination and building muscle.

Elliptical Trainer: This machine provides a low-impact workout that can help you burn calories and improve your cardiovascular health.

Additional Tips for Maximizing Weight Loss with Exercise:

Consistency is Key: Regular exercise is more important than occasional intense workouts. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, combined with muscle-strengthening activities on two or more days a week.

Mix it Up: Variety can prevent boredom and target different muscle groups. Combine cardio with strength training and flexibility exercises for a well-rounded routine.

Stay Hydrated: Drinking water before, during, and after workouts helps maintain your energy levels and improves performance.

Monitor Your Progress: Keep track of your workouts and progress. This can help you stay motivated and make necessary adjustments to your routine.

Rest and Recovery: Don’t underestimate the power of rest. Your muscles need time to recover, which helps prevent injuries and improve performance over time.

Listen to Your Body: Pay attention to how your body feels during and after workouts. It's important to push yourself, but not to the point of injury or burnout.

By incorporating a variety of these exercises and tips into your routine, you'll be better equipped to lose weight and improve your overall fitness. Remember, the journey to weight loss is a marathon, not a sprint, so find what works best for you and stick with it!

Remember, the best exercise for weight loss is the one you enjoy and can do regularly. Combining different types of workouts can also keep things interesting and work different parts of your body. And don't forget to pair your exercise routine with a healthy diet for the best results!

[adolin]

Hi ❤️ I was wondering, do you have some recs/advices for light cardio HIIT sessions? I follow a weight lifting program online split on 3 days, i'd like to do some type of cardio on a fourth day but online there is.. TOO MUCH infos, i'm basically a beginner still and i'm getting so confused 😭

hi hi thank you for asking I LOVE these questions ❤️ I totally get what you mean about Too Much Information, fitness internet is chockfull of info but it can and does get overwhelming (and contact story!) especially if you're a beginner.

On cardio: I'm a big cardio fan, and could yap about the benefits all day. However! I feel very strongly that the best kind of cardio is the one that you actually like doing. If you're "just" looking to add "do more cardio" to your schedule, without any specific goals, the type of cardio matters a lot less than whether it's going to be fun for you to do. It can be as simple as doing 15/20 mins on an exercise bike after you're done at the gym, or dancing to kpop videos in your bedroom, or going on a moderate hike on Saturdays. If you want to add some more structured workouts, that's also great — more on that below — but IME, finding a form of cardio that you actually enjoy is a lot more important in the long run than trying to find THE perfect cardio workout.

this is the part where I yap. sorry.

SAMPLE CARDIO ROUTINE FOR LIFTERS from this amazing (very insightful!) r/fitness post by a lifting coach who's very solid

Something like this is IMO ideal if you don't have time or inclination to do much else. If it looks good to you, stop here! No need to read on. If you want more info and resources, go on

What's HIIT anyway?

sorry to be pedantic BUT I think it's important when exploring online fitness resources to know this: "light HIIT" is a misnomer. HIIT has become kind of a buzzword that's overused in fitness circles for marketing / SEO reasons, and I understand why (visibility!) but I wanted to clarify this just so you know what to look for going forward. HIIT = "High-intensity interval training": short bursts of exercise that have your heart literally jumping in your throat, followed by recovery. You're meant to give it your absolute all and flop dead like a fish on the grass when you're done. The upside is that HIIT workouts are very short; the downside is that they're very intense, and it can be kind of mentally daunting to psyche yourself up to do it.

So maybe I don't want to do the mentally daunting workout. What else is there?

NON-HIIT WORKOUTS THAT FUCK

Just because something is branded as "HIIT" when it's not, it doesn't mean it's not a damn good workout in its own right. Here is a youtube playlist from a "follow along workouts" fitness influencer who I LOVED during the pandemic (Caroline Girvan, I've yapped about her before). I used to do one of her cardio-heavy workouts once a week as an integration to an at-home fitness routine. That playlist I linked includes 92 (NINETY TWO) workouts. Some are bodyweight, some use dumbells for resistance; pick and choose.

LIGHT CARDIO

Maybe this is what you were looking for in the first place! LISS = Low-Intensity Steady Cardio. As the name implies, instead of "high-intensity bursts + recovery" style of workout, LISS workout means that you constantly keep moving at a steady rate. The downside is that LISS workouts are much longer, and maybe more dull, and you're better off doing them multiple times a week to see benefits. The upside is that they're less taxing on your body and require less recovery time, and they can be paired up with lifting days. Something like 15 mins on an exercise bike as a cooldown after lifting + one longer session (40+ min) on a day you don't lift would be what I think of as "integrating cardio into a lifting schedule" if you don't want to do anything high intensity. Replace exercise bike with walking up an incline or jogging or swimming or dancing or whatever. You can mix and match. You can take a brisk half hour walk 3 times a week and go on a hike every other weekend. Just find something that you enjoy and can stick to ( <- personally I have an audiobook I save to listen to ONLY when I'm doing chill-ish cardio to entertain me during)

Nevermind those alternatives. I want to do HIIT anyway. What do I do?

resources: introduction to HIIT writeup from r/HIIT (not famliar with the sub but the guide looks pretty solid) + some examples of HIIT workouts that you can do anywhere depending on your preferences (bodyweight training, exercise bike or rowing machine, kettlebell swings etc)

Here's an example of a follow-along HIIT workout from an influencer I think is very solid: ONE, TWO. They're 15 minutes long and pretty much what I mean when I say that HIIT is meant to be short and deadly; you do something like this, you recover, you're done.

BIG disclaimer: Don't start with any moves that are too fancy at first. Because HIIT = high intensity, that mostly translates into "doing some moves very fast to try and get your heart rate up within the interval window" and some people interpret that as trying to get in as many reps as possible. this goes extra hard for "follow along" workouts but also in general. If you're not very familiar with those moves, you can risk injury. Some HIIT routines are very dynamic, and if you don't have the movements nailed down, you're better off focusing on maintaining form rather than doing them really fast.

Other disclaimer: I would still pair up HIIT once a week with some more chill cardio on lifting days. If it's possible. But if you're doing HIIT in an intense way, that's already a lot!

TLDR

Summing up. Example of HIIT workouts. Follow alongs: one, two, three. I'd recommend doing one of these once a week if you like them, on a non-lifting day. If these aren't your speed, then a longer session of moderate cardio on a non-lifting day would be good, depending on what you have access to and enjoy. You can also do moderate cardio on lifting days if you're feeling extra motivated.

long-ass science-y article on benefits of cardio for weightlifters because I just really love this blogger

[usafphantom2]

AC-130J Ghostrider Gunship Has Operated From A Highway For The First Time

Operating from highways could make AC-130J gunships more survivable and flexible, but questions remain about their role in high-end fights.

Joseph Trevithick Posted on Aug 5, 2024 1:51 PM EDT

The US Air Force says an AC-130J Ghostrider gunship has operated from a highway for the first time as part of the service's larger push to reduce its dependence on traditional runways. This is also comes amid questions about the future of the gunships in future high-end fights.

USAF capture

An AC-130J Ghostrider gunship has operated from a highway for the first time during a recent exercise, according to the U.S. Air Force. This reflects a push across the U.S. military to be less dependent on traditional runways and established bases that would be high-priority targets for enemy forces during a future major conflict, such as one in the Pacific against China. This also comes as hard questions are being asked about what roles and missions there might be for the AC-130J in a high-end fight after the type has spent the past two decades supporting counter-terrorism and other lower-intensity operations.

The AC-130J in question landed on and then subsequently took off from a stretch of U.S. Highway 63 in Bono, Arkansas, on August 4 as part of the larger Emerald Warrior Field Training Exercise II (FTX II). An MC-130J Commando II special operations tanker-transport, a C-146A Wolfhound special operations light transport aircraft, and a standard C-130H cargo plane also participated in the road operations training. With the exception of the C-130H, all of these aircraft were from units assigned to Air Force Special Operations Command (AFSOC). The C-130H was from the Arkansas Air National Guard’s 189th Airlift Wing.

“The MC-130J crew then set up a Forward Arming and Refueling Point (FARP), as the AC-130J assigned to the 1st Special Operations Wing at Hurlburt Field, Florida, made its approach, landed, refueled, rearmed, and took off again,” according to an Air Force release. “The primary objective of this exercise was to validate AFSOC’s capability to operate in austere environments with minimal infrastructure.”

A picture showing personnel setting up the Forward Arming and Refueling Point (FARP) using the MC-130J as the hub during the road operations portion of Emerald Warrior FTX II. USAF Senior Airman Ty Pilgrim

“The exercise provided an opportunity for participating units to refine their skills and advance ongoing pathfinding and experimentation efforts within AFSOC,” the release added.

A picture for the road operations portion of Emerald Warrior FTX II showed what appears to be a Common Launch Tube (CLT) being unloaded from a transit canister. What other munitions Air Force personnel may have practiced loading aboard the AC-130J in this austere environment is unclear.

What looks to be a Common Launch Tube (CLT) being unloaded during the road operations portions of Emerald Warrior FTX II. USAF Senior Airman Ty Pilgrim

The AC-130J’s current armament package consists of a 30mm automatic cannon and a 105mm howitzer that fire out the left side of the aircraft, as well as the ability to employ a variety of precision-guided bombs and missiles. This includes precision munitions that are launched via CLTs, such as the GBU-44/B Viper Strike glide bomb and AGM-176 Griffin missile.

“This exercise serves as a significant milestone for AFSOC, demonstrating our ability to operate in diverse and austere environments,” Tech. Sgt. Robert Gallagher, assigned to the AFSOC Air Commando Development Center, who acted as the lead planner for the highway landings, said, according to the Air Force release. “By leveraging ACE concepts, we enhance our operational flexibility and resilience.”

ACE here stands for Agile Combat Employment, which refers to a set of concepts of operations centered on expeditionary and distributed deployments that occur at irregular intervals across a broadening number of operating locations. The core function of ACE is to upend enemy targeting cycles, and by extension reduce the vulnerability of friendly forces, by operating in a less predictable fashion. The video at the top of this story from Emerald Warrior FTX II highlights all of this by showing the AC-130J being able to get in and out relatively quickly. The C-130 family’s impressive reverse thrust capability is on display, as well.

Being able to operate from remote and austere environments, such as highways, is a key element of current ACE planning. As such, the Air Force special operations aircraft, like MC-130Js and C-146As, as well as conventional ones, like A-10 Warthog ground attack aircraft and standard C-130 cargo planes, have been conducting road operations training on an increasingly regular basis. MQ-9 Reaper drones have also participated in similar exercises in the past.

Other services have been involved in this new burst of roadway exercises in the past few years. The U.S. Marine Corps has also been very actively training to use roads and other alternatives to large traditional runways as part of the service’s own array of new expeditionary and distributed concepts of operations.

AFSOC, as well as other elements of the U.S. special operations community, already have a long history of operating from impromptu forward locations, often in sensitive or denied areas, but generally on a more ad-hoc mission-to-mission basis.

“We’ve recently been returning to tactics, techniques, and procedures to find out where all of the 3,000-foot straight highways in the world are” as part of a broader push to become “runway agnostic,” Air Force Lt. Gen. Tony Bauernfeind, then head of AFSOC, said last year. Bauernfeind is now superintendent of the United States Air Force Academy.

The C-130H from the 189th Airlift Wing on during the road operations portion of Emerald Warrior FTX II. Air National Guard Airman 1st Class Samuel Zang

For AC-130Js operating in their traditional special operations support role, being able to operate from roads and other remote locations on a more general basis could help allow them to fly (as well as refuel and rearm) closer to designated operating areas. This could increase their time on station and shorten how long it might take them to get to and from where they need to be, as well as just generally expand their operational flexibility.

At the same time, as the U.S. military shifts its main focus away from counter-terrorism and other low-intensity missions to preparing for high-end operations, especially in a potential future conflict against China, questions have emerged about AC-130J’s future. Even during the past two decades of support operations in largely permissive airspace over places like Iraq and Afghanistan, AC-130 gunships have operated almost exclusively at night in part to reduce vulnerability to potential threats from the ground. The War Zone just explored these broader issues facing the Ghostrider in the context of a rare appearance by one of the gunships at a sinking exercise (SINKEX) during the larger biennial Rim of the Pacific (RIMPAC) exercise, which just wrapped last week.

An AC-130J from the 27th Special Operations Wing at Marine Corps Air Station Kaneohe Bay in Hawaii during RIMPAC 2024. USAF

The Air Force is in the midst now of a review of the Ghostrider’s current and future capabilities that could lead to the aircraft losing their iconic, but relatively short-ranged 105mm howitzers. A plan to integrate a laser-directed energy weapon, described originally as having immense potential in lower-intensity warfare contexts, has already been scrapped.

There is growing emphasis now on increasing the AC-130J’s stand-off strike capabilities, including through the addition of small cruise missiles to the Ghostrider’s arsenal. The Air Force is looking into the potential of using other C-130 variants, including MC-130Js, as well as the C-17, as launch platforms for larger cruise missiles and other munitions using a palletized system called Rapid Dragon.

In addition, AFSOC is interested in adding a new active electronically scanned array (AESA) radar to the AC-130Js to help extend the reach of their targeting capabilities, as well as provide added situational awareness. The gunships have already been receiving upgrades to their electronic warfare and communications suites.

The AC-130J, its capabilities, and its roles and missions appear set to evolve significantly in the coming years. Operating more regularly from highways and other roads looks now to be on the horizon for the Ghostriders.

Contact the author: joe@twz.com

[freeonlineworkouts]

Flat Belly Workout: What Exercise Burns the Most Belly Fat?

Activities like running, cycling, and high-intensity interval training (HIIT) burn more calories and fat throughout the body, including the upper belly, lower belly, and obliques. So, while ab exercises can help define your core, it's a holistic approach that will help you lose the fat covering those muscles. #flatabs #videos

[fitnessnirvana]

UPPER BODY AND ARM HIIT WORKOUT

Do you think spending hours at the gym daily was the only way to increase upper body strength and muscle? Think again. While strength training and progressive overload are important components of gaining strength and size, upper-body HIIT exercises are excellent for raising the load on your back, chest, shoulders, and arms without requiring a significant amount of time.

What Are The Benefits of Upper Body HIIT Workouts?

High-intensity interval training, or HIIT, is a training method that alternates between times of all-out exercise and periods of low-intensity exercise or rest, with a maximum workout duration of 30 minutes. While HIIT workouts do not normally generate as much muscle as weight training, they can still be beneficial, especially if you choose regimens that include various compound movements to keep the muscles engaged.

While HIIT workouts may be less effective in building muscle, they make up for it in other ways. When compared to weight training, HIIT workouts have a greater ability to improve muscle endurance, speed, and power, which can aid in sports performance and even weight lifting. HIIT also increases cardiovascular endurance and burns a large number of calories in a short period.

Are HIIT Workouts Enough For The Upper Body And Arms?

There are numerous advantages to incorporating upper body and arm HIIT workouts into your weekly workout, but depending on your aim, this may not be sufficient on its own. Upper body and arm HIIT workouts can suffice if you want to develop strength, power, and speed while also maintaining a leaner physique. If you can only devote 30-40 minutes to your workouts each day, HIIT workouts are ideal for getting a strong upper-body workout.

If you want to acquire significant upper body and arm bulk, you need also to incorporate weight training. Weightlifting challenges and fatigues the muscles to the point that they must be regenerated, and this process increases muscle size. Combining the two types of exercise is an effective strategy to increase general strength and fitness while also improving body composition. An upper-lower body training split could look like this:

Day 1: upper body workout – weightlifting

Day 2: lower body workout – weightlifting

Day 3: upper body workout – HIIT

Day 4: lower body workout - HIIT

Tips For Creating An Upper Body HIIT Workout:

We've given an upper body and arm HIIT routine to try below, but if you want to create your own workout, here are some pointers to get you started:

Choose complementing exercises. Choose a combination of complex workouts to build strength and cardio activities to improve speed and endurance. Choosing workouts that require the same pieces of gym equipment will make it easier to complete the exercises fast. Push-ups, clean and press, tricep dips, battle ropes, and renegade rows are some of the best upper body HIIT workouts you can do.

2. Begin with something small. Aim for 4-6 exercises with multiple circuits rather than 1-2 rounds of a variety of exercises. This will make it easy to follow, allowing you to focus all of your attention on the exercises and take advantage of the rest intervals rather than having to remember what to do next.

3. Try different times. There are numerous ways to structure your HIIT workout, so experiment with various intervals to determine what works best. For more strength-based exercises, longer intervals may be beneficial to get more reps in, whereas a more cardio-focused workout may benefit from shorter but higher intensity times of exercise and rest.

[art-of-manliness]

5BX: The Cold War Military Workout for Getting Fit in 11 Minutes a Day

In last month’s AoM podcast episode with Dr. Martin Gibala about high-intensity interval training, he mentioned a high-intensity workout program that was developed by the Royal Canadian Air Force during the late 1950s, took only eleven minutes to perform, and became hugely popular with the civilian population. Duly intrigued, we decided to dig up the program to see what it involved. The 5BX plan (Five Basic Exercises) was born out of a particular need: a third of the RCAF’s pilots were deemed unfit to fly and needed a workout program that 1) could be done without any specialized equipment, as the pilots were often stationed at remote bases without access to standard gyms, and 2) could fit into airmen’s busy schedules. While high-intensity training hadn’t yet won mainstream acceptance, the pioneering research of Dr. Bill Orban had showed that by increasing the intensity of exercise, people could get the same fitness-improving benefits in much less time. Orban used this insight to develop 5BX, which involved doing five exercises — four of which targeted flexibility and strength and one that worked aerobic capacity — in just eleven minutes. The Canadian military encouraged not only its pilots to perform it, but their children as well. Orban also developed a plan for women called XBX, which involved doing ten exercises in 12 minutes. In the 1960s, the programs were published together as the Royal Canadian Air Force Exercise Plans and distributed outside the military. The booklet became popular with civilians not only in Canada but around the world; it was translated into thirteen languages, sold 23 million copies, and is credited with helping to launch our modern fitness culture.  If you’d like to try it out, we’ve reformatted and republished the 5BX plan below. It features six “charts,” each of which includes the program’s five main exercises: * Stretching * Sit-up * Back extension * Push-up * Running in place, interspersed with various jumps (can be substituted for an actual run or walk) Each chart offers progressively more difficult variations of the five exercises, and you work your way from one level of performance on a particular chart to the next, and then from one chart to the next. Charts 5 and 6 get into some elite-level athletics — good luck with those toe-touching jack jumps, friends. For a visual demonstration of some of the exercises, watch this 1959 Royal Canadian Air Force training video. --- The Five Basic Exercises (5BX) Plan presented in this booklet is designed to show you how to develop and hold a high level of physical fitness, regardless of where you may be located. The scheme is not dependent on elaborate facilities or equipment. The exercises require only eleven minutes a day and can be done in your bedroom or beside your bed in your barracks. The diversity of work assignments, combined with lack of adequate gymnasium facilities at many of your stations makes it difficult to schedule formal physical training periods for all our personnel. The 5BX Plan puts physical fitness training within reach of every member of the RCAF. It is your duty and responsibility as a member of the RCAF to maintain a high level of physical fitness and be ready for any emergency which may require the extended use of your physical resources. Positive physical well-being is also closely allied with mental and emotional fitness, all of which are essential in the discharge of normal daily tasks. Warming Up The 5BX Plan was designed so that no additional warmup is necessary in order to receive its maximum benefits. The older one is, the more necessary proper warming up becomes to avoid “strained” muscles. The 5BX Plan has a built-in method of warmup. This is achieved in two ways: * by the arrangement of the exercises; and * by the manner in which these exercises are performed. For example, the first exercise is a stretching and loosening exercise which limbers up the large muscles of the body. In addition, this exercise should be started very… http://dlvr.it/T4JMgd

[studio-wren]

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꒰ 𝑛𝑒𝑤 𝑝𝑜𝑠𝑡 ♡ ꒱

︶⊹︶︶୨୧︶︶⊹︶

WORKOUT BASICS

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The Impact of Bone Structure on Body Shape and Workout Results:

Your bone structure plays a crucial role in determining how your body shape changes with exercise. Scientifically, this is known as somatotype, which classifies body types into three main categories: ectomorph, mesomorph, and endomorph. Ectomorphs typically have a lean, slender build with longer limbs and narrower shoulders. They may find it challenging to gain muscle mass but can excel in endurance activities. Mesomorphs tend to have a more athletic build with broader shoulders and a narrower waist, making it easier for them to build muscle and lose fat. Endomorphs generally have a rounder, softer physique with a wider waist and hips, which can make fat loss more challenging but provides a good foundation for strength training. Understanding your bone structure and body type can help you tailor your workout routine for optimal results. For instance, ectomorphs might benefit from focusing on compound exercises and increasing their caloric intake to support muscle growth. Mesomorphs often respond well to a balanced approach of cardio and strength training. Endomorphs may want to emphasize cardio and high-intensity interval training (HIIT) for fat loss while incorporating strength training to build lean muscle mass.It's important to note that while bone structure influences your natural body shape, it doesn't determine your fitness potential. With the right approach, anyone can make significant improvements in their strength, endurance, and overall health, regardless of their somatotype.

Psychological Benefits of Regular Exercise:

Working out has profound effects on your psychological well-being, extending far beyond physical fitness. One of the most immediate benefits is the release of endorphins, often referred to as "feel-good" hormones. These natural chemicals in the brain act as painkillers and mood elevators, leading to what's commonly known as a "runner's high." This post-exercise state of euphoria can help reduce stress, anxiety, and symptoms of depression.Regular exercise also stimulates the production of neurotransmitters like serotonin, dopamine, and norepinephrine. Serotonin helps regulate mood, sleep, and appetite, while dopamine plays a crucial role in motivation and reward. Norepinephrine affects attention, perception, and mood. The increased production of these chemicals can lead to improved mood stability, better sleep quality, and enhanced cognitive function.Long-term engagement in physical activity has been shown to have neuroprotective effects, potentially reducing the risk of neurodegenerative diseases like Alzheimer's and Parkinson's. Exercise promotes neuroplasticity – the brain's ability to form new neural connections – which can improve learning, memory, and overall cognitive performance. Additionally, regular workouts can boost self-esteem, body image, and confidence, leading to improved social interactions and a more positive outlook on life.

Essential Do's and Don'ts of Working Out:

When embarking on a fitness journey, it's crucial to be aware of certain dos and don'ts to ensure safety and maximize results. First and foremost, always warm up before your workout. This prepares your body for exercise by gradually increasing your heart rate and loosening your muscles, reducing the risk of injury. Similarly, don't forget to cool down and stretch after your workout to help prevent muscle soreness and maintain flexibility. Do listen to your body. Push yourself, but recognize the difference between challenging yourself and overexertion. Ignoring pain or discomfort can lead to serious injuries. Don't compare your progress to others; everyone's fitness journey is unique, and focusing on your own improvement is key to long-term success. Proper form is essential in any exercise. Do take the time to learn correct techniques, either through a qualified trainer or reputable resources. Don't sacrifice form for heavier weights or more repetitions, as this can lead to injuries and reduce the effectiveness of your workouts. Additionally, do vary your routine to prevent boredom and plateau. Incorporating different types of exercises challenges your body in new ways and promotes overall fitness.

Hydration: Calculating Your Needs Based on Body Mass:

Proper hydration is crucial for optimal performance during workouts and overall health. The amount of water you need depends on various factors, including your body mass, activity level, and climate. A general rule of thumb is to drink 30-35 ml of water per kg of body weight daily. For example, a person weighing 70 kg would need approximately 2.1-2.45 liters of water per day. To calculate your specific needs, you can use the following formula: Body weight (in kg) x 0.033 = liters of water per day. This gives you a baseline for your daily water intake. However, if you're engaging in intense physical activity or exercising in hot conditions, you'll need to increase this amount to compensate for fluid loss through sweat. It's important to note that thirst isn't always a reliable indicator of hydration status, especially during exercise. By the time you feel thirsty, you may already be mildly dehydrated. A good practice is to drink water regularly throughout the day and increase your intake before, during, and after workouts. Monitoring the color of your urine can also help gauge your hydration level – pale yellow indicates good hydration, while dark yellow suggests you need to drink more water.

Fundamental Exercises for a Well-Rounded Workout Routine:

Incorporating a variety of exercises into your routine ensures a balanced approach to fitness, targeting different muscle groups and energy systems. Squats are a fundamental lower body exercise that engages multiple muscle groups, including quadriceps, hamstrings, and glutes. They also improve core stability and overall strength. Push-ups are an excellent upper body exercise that works the chest, shoulders, and triceps while also engaging the core. For a full-body workout, burpees are highly effective. This high-intensity exercise combines a squat, push-up, and jump, providing both strength training and cardiovascular benefits. Planks are crucial for core strength and stability, engaging not just the abdominal muscles but also the back, shoulders, and glutes. Incorporating cardiovascular exercises is essential for heart health and endurance. Running, cycling, or swimming are excellent options, allowing you to improve your cardiovascular fitness while also burning calories. For those new to exercise or with joint concerns, low-impact options like elliptical machines or rowing can provide similar benefits with reduced stress on the joints.

The Importance of Rest and Recovery in Your Fitness Journey:

While consistent exercise is crucial for fitness progress, rest and recovery are equally important aspects often overlooked. During rest periods, your body repairs and strengthens itself in response to the stress of exercise. This process, known as super-compensation, is how you become stronger, faster, and more enduring over time. Adequate sleep is a critical component of recovery. During deep sleep stages, the body releases growth hormone, which is essential for tissue repair and muscle growth. Aim for 7-9 hours of quality sleep per night to support your fitness goals. Additionally, incorporating rest days into your workout schedule is vital. These days allow your muscles to repair and your energy stores to replenish, reducing the risk of overtraining syndrome. Active recovery, such as light jogging, swimming, or yoga, can be beneficial on rest days. These low-intensity activities promote blood flow to muscles, aiding in recovery without adding significant stress to the body. Proper nutrition also plays a crucial role in recovery. Consuming a balanced diet with adequate protein, carbohydrates, and healthy fats supports muscle repair and energy replenishment.

[jcsmicasereports]

Physiological Effects Of Single Bout Of Moderate And High Intensity Interval Exercise On Selective Attention In Young Adults by Farida ahmad in Journal of Clinical Case Reports Medical Images and Health Sciences

Abstract

Objectives: The primary objective of the study was to determine the effect of moderate intensity exercise and high intensity interval exercise on selective attention.

Methodology: This experimental study was conducted at Khyber Girls Medical College Peshawar from September 2020 to February 2021. A total 34 young adults were recruited who were called for two experimental sessions. During 1st experimental session, participants performed moderate intensity exercise of 15 minutes. Forward digit span test were done both before and after exercise. They were then called after one week for 2nd experimental session. Same steps were carried out but this time they performed high intensity interval exercise. The High intensity interval exercise consisted of one minute of low intensity alternating with one minute of high intensity exercise.

Results: The mean age of participants was 20 ± 2 years, body mass index (BMI) was 23 ± 4 kg/m2 and mean waist hip ratio was 0.81± 0.05. After 15 minutes of high intensity interval exercise, selective attention was significantly improved (P = 0.001).

Conclusions:  A single session of High intensity interval exercise was more effective at improving selective attention as compared to moderate exercise.

Key words: High intensity interval exercise, Selective attention, Young adults.

Introduction

Physical exercise (PE) is defined as “ a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective of  improving or maintaining physical fitness” [1]. There are different types of PE, exercise performed at 50 - 63 %, 64 -76 % and 77 – 95% %   of heart rate maximum (HR max) are termed  low, moderate and high intensity exercises respectively. High intensity exercise has been further classified as continuous,  high intensity interval training (HIIT) and sprint interval training [2]. HIIT is a type of exercise characterized by short bouts of high intensity exercise alternating with same duration of rest or lower level of physical exercise [2]. Though PE positively affects selective attention and subsequently memory but unfortunately most of our population is not sufficiently active. A World Health Organization survey shows that 23% of males and 32% of females worldwide do not engage in enough physical activity; only 5% of the adult population worldwide meets the basic recommendations of physical exercise [3]. The situation is even worse in Pakistan, 24.4% males and 43.3% females are not sufficiently active. They consider lack of time, use of internet, cell phones and computers  as causes for noncompliance to exercise and sedentary behavior [4, 5]. Luckily HIIT  is less time consuming as compared to continuous moderate exercise and is preferred by most people [6-8]. It has recently emerged as an effective exercise paradigm for brain health [9]. The main advantage of HIIT is that it provides strong stimulus for neuronal growth. HIIT is especially beneficial for controlling attention and filtering out unnecessary information when performing any cognitive task[10]. However there are few studies on the effects of HIIT on selective attention.The effects of HIIT on brain health still need to be explored [11, 12]. Our study aims to add to the existing body of evidence by determining the effects of HIIT on selective attention in young adults.

Selective attention permits us to filter out insignificant information and focus on what matters. It also forms the basis for learning of complex material [13]. Unfortunately most of our young adults lose attention within 10 – 20 minutes after the start of a cognitive task[14]. The  importance of phonological loop and attention  in classroom teaching cannot be underestimated [15, 16]. Moreover it is equally important etiological factor in patients with attention deficit disorders, obsessive compulsive disorders, Alzheimer’s disease and Parkinson disease [17-19]. The amount of attention we pay to a task is controlled by central executive in the frontal lobe of the brain which also has the capability to access long term memory stores so by controlling attention one can enhance memory as well[20].

There are different ways to improve attention and subsequently memory for example environmental modifications, attention process training, self‐regulatory strategies, use of external aids  and psychosocial support in adults with attention deficit disorder [21].  In addition , physical exercise is known to improve attention both in healthy and attention deficit population [22, 23].

MATERIALS AND METHODS

This experimental study was carried at the Department of Physiology, Khyber Girls Medical College Peshawar. For the within subject design, sample size was calculated by power analysis and effect size based on previous results of Labban et al.,[24]. Power analysis was calculated by using effect size of 0.50. A sample of 34 participants was enough to get power of .80.  After approval from ethical committee of Khyber medical university volunteers were recruited through personal contacts, notices and circulars. Young adult females age 18 – 25, were selected who had no history of psychiatric illnesses, psychiatric medications, smoking, neurological and musculoskeletal disorders. All of them fulfilled the exercise fitness criteria as assessed through physical activity readiness questionnaire [25].

After informed consent, anthropometric measurements of all the participants were taken such as weight, height, waist circumference and hip circumference.  Low, Moderate and high intensity of exercise was determined for each individual according to their age. First Maximum heart rate (HR max) was calculated for each individual by the formula 220 – age[26]. Exercise performed at 50 -63 %, 64 -76 % and 77 – 95% %  of HRmax was their low, moderate and high intensity levels respectively.  High intensity interval exercise comprised of  one minute high intensity exercise alternating with same duration low intensity exercise [2]. BMI was calculated by Quetelet’ s formula(weight in Kg/height in meter square [27]. Adopting a within subject design, participants were asked to come for two experimental sessions. Participants were asked to refrain from tea and other caffeinated drinks 24 hours prior to experiment. On first experimental day pre exercise selective attention was assessed through Forward Digit span Test (FDST) which is used extensively throughout clinical and research studies and has high validity and reliability among healthy adults and is a subset of Wechsler’s adult intelligent scale [28]. After this test participant were asked to perform 15 minutes of moderate exercise on tread mill (American Fitness, LK700T CORE) according to their individual levels calculated previously. We were closely monitoring the participants to keep their heart rate within the target ranges of moderate exercise. The subjects were assessed within 5 minutes of finishing exercise for selective attention again through digit span forward test. They were then called after one week for experimental session two. The same steps were carried out but this time they performed high intensity interval exercise for 15 minutes.

RESULTS

The mean age for participants in years was 20 ± 1 SD, mean BMI 23 ± 4 (kg/m2) and mean waist hip circumference ratio was 0.81± 0.05. The average Heart rate of the participants for moderate exercise was between 122 and 152 beats per minute, for high intensity most achieved heart rate of 153 to 190 beats per minute. Data was analyzed by SPSS version 20.  Statistical significance was considered at P < 0.05. Shapiro wilk test was used to check the normality of data. Wilcoxon signed rank test for serum FDST showed a positive significant change z = - 1.422, p = .15 with a small effect size (r = .1) and z = - 3.182, p = .001 with a medium effect size (r = .4) for MIE and HIIE respectively.

Forward Digit Span Test Scores before and after exercise FDST = Forward digit span test, M1=before moderate exercise, M2= after moderate exercise, H1= before high intensity interval exercise, H2 =after high intensity interval exercise

Discussion

The objective of this study was to assess the effects of an acute HIT session on one aspect of cognitive function i.e. selective attention in young adults. We used digit span forward test (FDST) to assess selective attention. Moderate exercise did not affect attention while HIIT had a significant effect on selective attention. Mean forward digit span test scores before moderate exercise were 8.41 ± 2 and post exercise they were 8.86 ± 2 (P = 0.15). However HIIT had a significant effect on attention with mean FDST of 8.86 ± 1 and 9.86 ± 1 before and after exercise respectively (P = 0.001).

Results from previous research support our findings. There are several studies demonstrating a positive effect of HIIT on cognition and attention as measured by Victoria Stroop test, Reaction Time test and digit span tests [10, 29, 30]. Walsh et al., 2018 recruited 22 university students, nineteen of the participants were females aged 20 ± 1 year. They were called for two sessions; a HIIT and control visit on separate days. The HIIE session lasted for 11 minutes. Participants completed the d2 test which is another test for measuring selective attention [31]. Effect size analysis revealed a moderate effect size of 0.459 in favor of HIIE  with a P = 0.01 [32]. Our effect size was 0.486 and P = 0.001. Another study done at the university of Boston is also in line with our findings who checked inhibitory control, selective attention and declarative memory [10].However Study by Alves et al., 2014 does not match with our findings. They used both Stroop color word test FDST and concluded that HIIT improved the performance in Stroop color word test (P = 0.02) after performing 15 minutes of HIIT on cycle ergometer but no significant effect on FDST which may be attributed to the older age group that they recruited for their experiment  i.e. 53 years [33].

Another study by Kao et al demonstrated that HIIT was more beneficial at inhibitory control as assessed by modified flanker task in young adult males and females [10]. A study carried out in children 8 – 10 years of age, also report significant effect after HIIE. Stroop performance was improved after one  minute after ( P < 0.01), and improvements were maintained until 30 min after exercise cessation [34].

Tsukamoto recruited 10 males and used felt arousal scale (FAS) to assess arousal level and color word Stroop task for measuring attention and found significant increase after HIIE [35].

Previously it was thought that intensity affects cognition in a U shaped manner, meaning that if we continue to increase the intensity of exercise from low to moderate, cognition will improve but after a high intensity is reached cognition will deteriorate [36]. On the contrary, our and other recent research do not support this hypothesis [33]. In our study the high intensity exercise improved selective attention as compared to moderate exercise. Possible explanation for improved attention can be attributed to psychophysiological mechanisms such as improved cerebral blood flow which provides brain sufficient amount of glucose and oxygen and improved psychological wellbeing [11, 37].

It is also suggested that there is increased levels of epinephrine and nor epinephrine which leads to more  arousal and subsequently increased attention [38] .Following exercise there is increased allocation of attention resources [32]. When a person is engaged in any information processing operations involving encoding and decision making he uses attention resources to complete this information processing. Human beings select a limited amount of sensory input to process the information while neglect other unrelated sensory inputs through attention resource allocation [39].

CONCLUSION

Our study validated the previous results and showed that even a single bout of 15 minutes of HIIT improves selective attention and it is more effective as compared to moderate exercise of same duration.