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

NFU recognizes Ohioan

first_imgShare Facebook Twitter Google + LinkedIn Pinterest National Farmers Union (NFU) recognized the efforts of members, county and local organizations, and state divisions for their excellence in membership recruitment and outreach at the 115th Anniversary Convention.“A strong grassroots network is the backbone of a farmer-led organization,” said NFU President Roger Johnson. “Our peer-driven approach to membership and outreach is what keeps our organization rooted in rural America, and I am honored to recognize the efforts of these dedicated leaders.”Annually, National Farmers Union presents one or more awards in each of four categories: Silver Star Award, Membership Achievement Award, Leadership Achievement Award, and Outstanding Leadership Achievement Award.William Miller from Ohio Farmers Union received the Membership Achievement Award for his dedication to recruitment.last_img read more

Nananananananana BATMAN! — Batman’s Batcave (GC8413) — Geocache of the Week

first_img[vsw id=”sBe3QzVW5_8″ source=”youtube” width=”640″ height=”480″ autoplay=”no”](Not actual footage of the geocache.)Geocache Name:Batman’s Batcave (GC8413)Difficulty/Terrain Rating:2.5/3Why this is the Geocache of the Week:There are many reasons to hide a geocache: to bring geocachers to a beautiful location, show off an amazing geocache container, challenge geocachers to an extraordinary puzzle—or in this case, encourage geocachers to visit the lair of one of our favorite crime-fighting super heroes, Batman. Even if you didn’t grow up while the original Batman series was on air, you probably know of the amazing story lines, impeccable acting, and of course, the incredible dialog (Holy FTF Batman!). For fans of comics or the recent Batman movies, a visit to one of the most iconic caves in Hollywood history is a must.What the Geocache owner, mshock, has to say:“Batman’s Batcave was one of the first geocaches I ever found back in 2005 (I think it was my 10th or 12th).  I was a fan of the original TV series, for sure, and the cache represented my two favorite things about caching; #1 An interesting location (Hollywood history to boot!) #2 Hiking in Griffith Park.”“I am a huge Hollywood history buff and happy to maintain the location so that tourists from all over the world can experience the thrill of seeing actual movie locations and such famous landmarks. I’m beyond flattered and thrilled at the number of favorite points and it definitely creates a sense of responsibility in me to keep it well maintained and active.”And her message to fellow geocachers: “Be considerate of others.  When you are placing a cache,  make sure it is interesting/fun/safe, and make sure it is maintained.  When you are finding a cache, respect property and neighbors.  When you are logging a cache, be helpful and constructive with your criticism.  One harsh word can really put off a cache owner who was only trying to do something nice for you.”# of Finds:550# of Favorite Points:69What geocachers are saying:“We love visiting the Bat Cave, so we were very excited to learn there is a cache here…He found the cache after a bit of looking and said it was really cool, and remarked that it was one of the cleanest caches he’s seen in a while…Many thanks for this super fun one!” – Rosa Mundi“My dad bought the old Batman series when I was young. Finding this place is awesome for me!” – tim_neal“Always interesting to see places where movies and television shows were filmed. When my friend talked about doing this cache while he was out here, I placed it on my list of caches to do if I ever got out here. Well, this was the trip for me and I made a bee line here for this neat-o place.” – Hawaiian NinjaRead More LogsPhotos/Video:Batman isn’t home. I hope Gotham is safe. Photo by geocacher goblin girlTwo geocachers reenacting one of their favorite scenes from the original series. Photo by geocahers Team AfrofishThe mouth of the Batcave. Photo by geocacher QuicVicIf you could find a geocache near the filming location of any movie, which movie would it be and why? Tell us in the comments.Continue to explore some of the most engaging geocaches around the globe. Check out all the Geocaches of the Week on the Geocaching blog.If you would like to nominate a Geocache of the Week, leave a comment below with the name of the geocache, the GC code, and why you think we should feature it.Share with your Friends:More SharePrint RelatedIs this still Earth? — Rainbow’s End: Grand Prismatic Spring (GC1JY47) — Geocache of the WeekAugust 6, 2014In “Community”Epic Find, Epic Selfie — Kjerag (GCXKXJ) — Geocache of the WeekJuly 23, 2014In “Community”Makers’ Secrets Revealed: Blueprints for 3 Amazing Geocache HidesApril 4, 2014In “7 Souvenirs of August”last_img read more

The Truth About Social Selling

first_img Essential Reading! Get my 3rd book: Eat Their Lunch “The first ever playbook for B2B salespeople on how to win clients and customers who are already being serviced by your competition.” Buy Now The truth about social selling is that there is no such thing. Social selling is really marketing.You don’t use social media to qualify your dream clients. The work you do using the social toolkit is about identifying your dream clients. It’s about listening to your dream clients share things that give you a hint as to what they believe is important.You don’t use social media to do discovery work. The thing that makes discovery work so powerful is that you are sitting face-to-face with your dream client, allowing them to see and feel you listen to them. You can’t replicate that feeling on social channels. You also can’t apply your business acumen and your situational knowledge to their challenges and opportunities over social channels.There is no way that you are ever going to present using the social channels. In fact, the proponents of social selling (which you now know is really marketing) are offended by the very word “sell.” They chafe at the mere mention of the word “pitch.” The social-only proponents say things like “be helpful,” and “share content.” And for God’s sake, “Don’t ask for anything.” But when you sell, you have to ask for commitments. If you aren’t gaining any commitments, you aren’t selling. You’re marketing.You aren’t going to build consensus with a LinkedIn post. You aren’t going to really help your dream client resolve their concerns and fears with a Tweet, even a really, really clever tweet.Social selling, or social marketing, is an awesome toolkit for developing relationships, relationships that allow you to get face-to-face with your dream client. What other toolkit can help you share your value-creating ideas and gain your dream client’s attention before you are known. Social is excellent for positioning and differentiating yourself and your offering from your competitors. Social, if done well, creates engagement with dream clients. Most of all social helps nurture the relationships you need to create new opportunities.All of this “social” is above the funnel activity, but it helps you with prospecting, the activity that you need to have a funnel in the first place.Salespeople need to be better marketers. Being a better marketer can help you be a better salesperson. But let’s not pretend that we are really selling when we are marketing.last_img read more

As Azkals find success, club football hits a major hump

first_imgHotel management clarifies SEAG footballers’ kikiam breakfast issue Is Luis Manzano planning to propose to Jessy Mendiola? “This is on another level,” said Younghusband. “This is where we want to be as a football country and hopefully this is just the start.”Etheridge also reached new heights in his career as he played a huge role in Welsh club Cardiff City’s promotion to the English Premier League.With 19 clean sheets in the Championship, the Filipino international helped Cardiff to a second place finish. In August, Etheridge became the first Southeast Asian to play in the most lucrative football league in the world.“Emotions were running high when we made it to the Asian Cup, but making the Premier League was also a priority for me,” said Etheridge.The unbeaten run in Asian Cup qualifying, however, was not enough for coach Thomas Dooley to keep his job.ADVERTISEMENT No holiday break LOOK: Joyce Pring goes public with engagement to Juancho Triviño That set Ceres up for another strong run to the AFC Asean zonal final, where it lost to Home United of Singapore. Still, the Busmen clinched a second straight PFL trophy and booked a return ticket to the Champions League next year.Kaya took the other domestic trophy—the Copa Paulino Alcantara—and also bagged the second AFC Cup spot allotted for the Philippines.There was also heartbreak for the women’s national team, which nearly made it to the Women’s World Cup in France next year.A campaign that started with plenty of promise ended with a whimper as the Malditas failed to follow up their 2-1 win over host Jordan.The Malditas atoned for their failed AFC Asian Cup bid by storming to the next round of the 2020 Women’s Olympics Football Tournament.On the heels of another year of mixed results, the year 2019 could be the most critical yet for Philippine football.Sports Related Videospowered by AdSparcRead Next Private companies step in to help SEA Games hosting Trending Articles PLAY LIST 00:50Trending Articles00:50Trending Articles01:30Eriksson’s ‘Azkals’ put Philippines on Asian Cup map02:42PH underwater hockey team aims to make waves in SEA Games01:44Philippines marks anniversary of massacre with calls for justice01:19Fire erupts in Barangay Tatalon in Quezon City01:07Trump talks impeachment while meeting NCAA athletes02:49World-class track facilities installed at NCC for SEA Games02:11Trump awards medals to Jon Voight, Alison Krauss In front of an electrifying crowd at Rizal Memorial Stadium, the Azkals fought back from a goal down to beat Tajikistan, 2-1, to clinch qualification to the continental showcase in the United Arab Emirates.“We showed our character,” said a teary-eyed Azkals goalkeeper Neil Etheridge, after Phil Younghusband’s 50th goal for the country sealed the victory. “That was the Azkals I knew. Never giving up no matter what.”FEATURED STORIESSPORTSPrivate companies step in to help SEA Games hostingSPORTSSEA Games: Biñan football stadium stands out in preparedness, completionSPORTSUrgent reply from Philippine ‍football chiefThe feat also meant so much to the team’s biggest backer, Dan Palami, who has been bankrolling the team since 2010. “We’ve been through a lot, especially for me,” the Azkals team manager said. “We have not always been successful, but to make it to the bigger stage after all those heartaches, it’s fulfilling.”The 24-nation Asian Cup, which begins on Jan. 5, will be the biggest tournament yet for the Azkals, who will square off with heavyweights South Korea, China and Kyrgyzstan in the group stage. BREAKING: Corrections officer shot dead in front of Bilibid TS Kammuri to enter PAR possibly a day after SEA Games opening SEA Games: Biñan football stadium stands out in preparedness, completion Don’t miss out on the latest news and information. LATEST STORIES In a year with ups and downs, the Azkals carved amemorablemoment when they qualified for the Asian Cup for the first time inPhilippine football history. —SHERWIN VARDELEONPhilippine football achieved huge milestones in 2018, but it ended the year on a subdued note with setbacks overseas and at home, leaving the sport still searching for more support and stability heading into the new year.The Azkals provided the year’s high note, nailing an Asian Cup berth for the country for the first time in history in March.ADVERTISEMENT MOST READ Former England captain Terry Butcher was hired, but he withdrew from the job without even meeting the team and it was coach Scott Cooper, a former champion in the Thai League, who took charge of the team as it began its buildup for the Asian Cup.In a bold and ambitious move before the year ended, the Azkals hired former England coach Sven Goran Eriksson to handle the team in the AFF Suzuki Cup and the Asian Cup with Cooper as assistant.The Swede guided the Azkals to another semifinal appearance in the 2018 AFF Suzuki Cup. The Azkals lost two legs to eventual champion Vietnam in the last four.But even with the success of the national team, club football in the country remained unstable and with another club, Davao Aguilas, leaving the league before the year ended.The Philippine Premier League will take the place of the Philippines Football League, with kickoff set for March.But with Ceres Negros, Kaya Iloilo and Stallion Laguna the only clubs that are certain to participate, organizers of the PPL have a tough task establishing the league, which has struggled to draw support and sponsors.The home-and-away format of the PFL proved demanding for the clubs logistically and financially, with almost zero return from investment.“There was no revenue, no national sponsorship, no television media and limited attendance at stadiums with numerous restrictions being forced,” PPL commissioner Bernie Sumayao admitted. “The PPL is a new neutral independent league whose main objective is to contribute to the development of football in the country. We have to stay positive and never lose hope.”The difficult situation in the PFL has made the achievement of its reigning champion Ceres all the more remarkable.The Busmen got off to a flying start this year, reaching the third round of the AFC Champions League highlighted by a stunning 3-2 win over Australian club Brisbane Roar. Ceres made a good account of itself in a 0-2 defeat to Chinese powerhouse Tianjin Quanjian. SEA Games: Biñan football stadium stands out in preparedness, completion View commentslast_img read more