EMMET RUSHE’S FITNESS COLUMN: CARDIO VERSUS HIIT – WHICH WORKS?

first_imgIf you are looking at the title and thinking ‘eh what??’, let me break it down for you.High Intensity interval Training is better known as HIIT.It is being heralded as the latest and greatest form of cardio based fat loss training. Steady State Cardio or SSC is what has been used for decades by everyone and anyone. It involves low intensity cardio exercises like walking, running, treadmills, cross trainers, rowing machines and every other machine that you would find in any commercial gym.The question that is being asked at the moment is which is better for fat burning?HIIT is a form of training that is short, intense and can involve a single exercise done numerous times, e.g. hill sprints. It can also be done with multiple exercises done in a short circuit format.The reason that HIIT has become so popular is because of EPOC. EPOC stands for Excess Post-Exercise Oxygen Consumption and what this means is that after you finish your training session, your body will continue to burn calories due to the intensity of the session in order to replace the oxygen ‘debt’ the training has provided.It all sounds a bit complicated, but basically you do short intense sessions and you will still be burning calories long after your session has finished.HIIT has also been shown to help release fatty acids, (stored fat) for energy.A 15 min HIIT session which can herald anything from a 200 – 400 calorie burn depending on the intensity of the sessionSounds like a win-win situation: short workouts, longer calorie burn and using stored fat for energy. (It should be noted that if you are not in a calorie deficit the released fatty acids that you would like to burn off won’t be used, your body has no reason to use them up.)This brings us to Steady State Cardio, SSC.SSC is no stranger to anyone.At some point in time everyone has used this form of cardio for some reason or another. Walk into any gym and you will see lines of machines with people working away in order to burn fat.An average calorie burn for an hour of SSC can range between 400 and 600 calories.Body builders have used this for years to get stage ready and swear by their morning cardio sessions.Many people simply find it relaxing and use it to clear their heads after a day’s work or to go over their workload for the day ahead.So we come back to the question at hand, which is better for fat loss?The answer is ……..it depends. (Did you just curse at your screen???)No-one ever wants to hear this answer.We have been lead to believe that there is a rubber stamped full stop answer for everything.But in the weight loss world, there isn’t.The question shouldn’t be “which is better?”The question should be “which is better suited to me?”Let’s say you are overweight and have been inactive for years. You may find it hard just walking up the stairs at work.Do you really think that a 30 min session of HIIT class that involves high impact exercises like burpees is the best starting point for you?Probably not.But an hour of walking on the treadmill might be a great starting because it’s low intensity and uses fat as an energy source.Let’s say you are busy, train a few time per week and want to add some cardio to your session for some extra fat loss.A 10 min HIIT sprint session at the end of your workout can be the extra push you need to drop those last few pounds.When fat loss is your goal, your diet is what will make or break them.If your diet isn’t right, the type of cardio you do will not matter.When you have the nutrition sorted, the type of cardio you do doesn’t matter. If you like, do them both.#TrainSmartFor further information on Personal Training and Nutrition you can contact me through the link below.https://www.facebook.com/pages/Rushe-Personal-Training-and-Performance/120518884715118* Emmet is the owner and operator of Rushe Personal Training and PerformanceEMMET RUSHE’S FITNESS COLUMN: CARDIO VERSUS HIIT – WHICH WORKS? was last modified: July 8th, 2014 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:Donegal Dailyemmet rushefitness columnlast_img read more

SA to spend billions on hospital upgrades

first_img Engineers would provide strategic management of these massive projects, including developing norms and standards for clinics and big hospitals. Motsoaledi said that one of the problems that had led to deterioration in some state hospitals – Inkosi Albert Luthuli Hospital in particular – was that the department had used doctors to manage infrastructure projects. “We will put massive investment – it will be more than what the country spent during the soccer World Cup,” Health Minister Aaron Motsoaledi told reporters at Inkosi Albert Luthuli Hospital in Durban on Monday. 29 September 2010 South Africa is to spend billions of rands on massive upgrades of five of the country’s major public hospitals, using the experience gained in building stadiums for the 2010 Fifa World Cup in implementing the projects. Motsoaledi said the government wanted to use the experience gained in building the 2010 Fifa World Cup stadiums in implementing these projects. Task teams had been put in place to start planning the rebuilding projects at the Inkosi Albert Luthuli Hospital, Nelson Mandela Academic Hospital in the Eastern Cape, Dr George Mukhari and Chris Hani Baragwanath Hospitals in Gauteng, and the Limpopo Academic Hospital. In the case of Chris Hani Baragwanath Hospital, renovation and expansion work began years ago and is far advanced. Located on the outskirts of Soweto, Johannesburg, the hospital is the biggest on the continent, covering 0.7km² and serving approximately 3.5-million people. Motsoaledi said the government had identified infrastructure development as key to transforming health care delivery in South Africa. “This was because of an honest introspection that informed us that we have not done much in the past 16 years,” he said. Hospitals had been chosen as flagship projects in fast-tracking infrastructure development in public health, in part because they provided referral services to mainly rural communities. Motsoaledi also warned that provinces that underspent on their infrastructure budgets would have them taken away. This was in light of a report showing that the provinces have been underspending on their infrastructure budgets over the past five years. Source: BuaNewslast_img read more

International EarthCache Day is October 9!

first_imgOn October 9, you can earn a new souvenir by learning more about the Earth (aka geocaching’s game board). All you have to do is go out and find an EarthCache on International EarthCache Day!EarthCaches don’t have physical containers, but instead bring you to a unique location and teach you a geological science lesson. Check out these stunning EarthCaches to learn more.On International EarthCache Day, this special geocache type will be free to all players in the Geocaching® app.* The app makes finding and logging EarthCaches easy. Just send your answers to the geocache owner via Message Center!Get the Geocaching® App.*Excludes specifically designated Premium Member Only caches.Share with your Friends:More SharePrint RelatedInternational EarthCache celebration for 2018October 8, 2018In “Events”Earn a new souvenir for International EarthCache DaySeptember 8, 2015In “Geocaching Weekly Newsletter”Discover EarthCaching and 11 Stunning LocationsAugust 5, 2014In “Community”last_img read more

Modi discriminating against Punjab govt., says Amarinder

first_imgPunjab Chief Minister Amarinder Singh on Monday accused Prime Minister Narendra Modi of discrimination against the Congress government in Punjab on matters of religious importance, as part of his and his party’s divisive agenda.Capt. Amarinder in a statement asked why the Prime Minister had not pointed fingers at the Akali Dal leaders, including the Badals, for failing to attend the Central government function to commemorate the centenary of the Jallianwala Bagh massacre.“Neither Parkash Singh Badal nor Sukhbir Badal, nor Harsimrat Badal, who happens to be a Minister in Modi’s own Cabinet, deemed it fit to pay their homage to the martyrs at the historic Jallianwala Bagh,” said the Chief Minister, pointing out that Mr. Modi himself chose to keep away from the occasion of national importance but had criticised him (Amarinder) even though he had been part of a series of events at the Jallianwala Bagh national memorial. “Why was Mr. Modi not present at this major event? Why did the Badals fail to turn up, and why did the Prime Minister choose to conveniently ignore their absence,” asked the Chief Minister. ‘PM exposed’Capt. Amarinder said by holding a parallel event to mark the Jallianwala Bagh centenary, instead of supporting the State government’s commemorative programmes, the Prime Minister had exposed his true intent.He added that there was a clear pattern in the Prime Minister’s attack on him on the Jallianwala Bagh issue, which the Central government had been trying to politicise to woo the Punjabi community and further the BJP’’s political ambitions.last_img read more