Getting Started with HIIT – High Intensity Interval Training

Interval training means alternating between intensity levels. You generally alternate between low and medium to high intensity. High Intensity Interval Training, or HIIT for short, leaves no room for anything less than your maximum effort.

But what is your maximum effort?

Maximum effort can be measured a number of ways. One simple method is to first identify your maximum heart rate. There are charts that you can use which take other elements into consideration, however you can also find a general range by subtracting your age from 220.

For example, if you’re 40 years old then your maximum heart rate should be 180 beats per minute. With HIIT the goal is to hit about 95% of your maximum heart rate. Continuing with the example of a 40 year old person then 95% of 180 is 171 beats per minute.

Now a normal resting heart rate is generally around 60 beats per minute. So if you’re almost tripling the heart rate then you can image what it feels like. The good news is that this intensity level only lasts for a minute or less.Then you get to rest.

The maximum heart rate method is only effective if you’re performing a cardio workout and if you have a heart rate monitor. If you’re training in sit-ups or pushups then your heart rate doesn’t apply. Instead, you’re performing the movement as fast as you can until your time is up. In twenty seconds you might get 20 sit-ups or 15 pushups if you’re very well trained. In subsequent rounds the number of sit-ups or pushups is likely to decrease as your body fatigues.

So you can use heart rate to estimate intensity. You can also perform a maximum number of reps in a specific amount of time, 20 seconds for example. You can also estimate your intensity level by simply exercising as hard as you can for the duration.

Here’s an interesting tidbit for you, in studies, women tend to be better able to work out at a higher intensity for a short duration than men, based on measurements of their cardiac output and VO2 Max.

Warm Up Before Getting Started with HIIT

It’s important to identify a means for measuring your effort. There’s no right or wrong method and the method you choose may very well depend on the type of HIIT program you choose. Before we talk about creating your HIIT program, let’s discuss the importance of warming up before you work out.

HIIT isn’t something you just get up off of the couch and do. Warming up is essential for proper form, recovery, and to prevent injuries. Your warm up will depend on your chosen program. For example, if you’re going to do a squat Tabata then you might warm up by jogging a quarter mile and then performing 20-30 slow and deep squats. You want to thoroughly warm up the muscles that you’re going to be using.

If you’re going to do a rowing HIIT workout then you might row a slow 250-meter row followed by 20 squats. Then you’d row a medium intensity 250-meter row followed by 10 squats. You’d finish it up with a hard 250 meters at about 75-80% of your maximum effort. Then it’d be time to begin your workout. Your muscles would likely be sufficiently warm.

Skipping this step can result in injury. Remember, when you’re warming up you’re not just warming up your leg or arm muscles. You’re also warming up your heart and lungs and preparing them for your workout. Work out for at least three minutes before any HIIT workout and make sure you feel mentally and physically ready to begin.

Creating Your HIIT Program

High Intensity Interval Training isn’t something you do every day. Most experts recommend performing this type of workout just three times a week. There are different approaches depending on your fitness level, your current fitness program, and whether you’re starting a new fitness program or integrating HIIT into your existing program.

HIIT for Beginners

If you’re new to exercise and fitness or beginning a new fitness program, then you may want to begin with just one HIIT workout each week. You can then gradually increase the number of workouts depending on how your body is feeling.

For example, let’s say you decide that you’re going to start running. Generally, you’ll probably run three to four times each week. One of those weekly workouts would be a HIIT workout. The others would be running for time or distance at a moderate or low intensity level.

What you’ll find with this type of approach is that your running fitness progresses more quickly. Someone who is beginning a running program and doesn’t include a HIIT workout or two each week will not likely reach their running goals as quickly. With HIIT you might hit your goal of being able to run a 5k at eight-minute mile pace in a few months. It might take another beginner runner a full year or more to reach this milestone.

Sticking with running for a minute, in addition to performing a HIIT running workout, you can also perform other strength training workouts for runners. Lunges, squats, and box jumps are all exceptional workouts to consider. You can do these in Tabata format, which is 20 seconds of work followed by ten seconds of rest. The work rounds are repeated eight times, which equates to four very intense minutes of exercise.

Integrating HIIT into Your Existing Fitness Program

If you’ve been working out for a while and you have reached a plateau in either your fitness or weight loss, then HIIT can help. Without changing your movements, you can integrate a Tabata or interval type plan into your existing program.

Let’s take cycling as an example. If you’re an avid cyclist, either stationary or on the road, you might ride as hard and fast as you can for 20 or 30 seconds. Decrease the resistance on your bike and increase your repetitions to increase the intensity. You should feel like you can’t possibly continue. If you have a heart rate monitor then go ahead and shoot for that 90-95% of your maximum heart rte.

Remaining on your bike, you’ll then ride at a slower intensity for 90 seconds. You should be able to regain your relaxed breathing by the end of those 90 seconds. Kick it back into gear and ride at a high intensity for another 30 seconds. Recover and repeat. You’re done when you’ve repeated the cycle 8 times.

Whether you run, cycle, row or you love the elliptical at the gym, you can easily apply HIIT to your existing fitness program.

However, you may want to mix it up to stay motivated, engaged, and to strengthen the foundation movements for any given exercise. For example, in order to run faster and longer you need strong hip and gluteal muscles. Squats and lunges are two of the best exercises for improving the strength of those muscles. You can integrate a squat Tabata into your regular fitness routine.

You might run at a moderate pace and distance for three days. One day you perform interval runs and one day each week you do a Tabata squat routine. You’ll undoubtedly notice the difference in your strength and speed after just a few weeks of HIIT.

If you’re not interested in starting a regular fitness program, but would rather try a wide variety of exercise routines, consider creating your own HIIT program.

For example, on Monday you might run 400-meter sprints followed by a rest that is exactly as long as it took you to run 400 meters. If it takes you two minutes to run 400 meters, then you rest for exactly two minutes before running another 400. The next day you might perform a sit-up Tabata followed by a pull-up Tabata on the third day. You’d then take two days off.

On your first day back you might do a push-up Tabata followed by a rowing workout and so on. If you take this approach you’ll probably want to plan your week’s workouts in advance so you don’t have to try and figure out what you’re going to do each day.

Remember to warm up before you work out and to cool down too. The cool down may be as simple as walking for a quarter mile. Let your heart rate and breathing return to normal.
We’ve talked a lot about the different approaches to High Intensity Interval training. Let’s take a look at a few different sample training programs. You can use these programs as they’re written or to help you design your own.

Sample Treadmill HIIT Program

Warm up before you start.

Monday, Wednesday, Friday – Run for 30 seconds at 90-95% your maximum heart rate or as fast and hard as you can run. Rest for 30 seconds. Stop the treadmill and stand or sit. Repeat this process 10 times. If you’re new to HIIT you might rest for 60 or even 90 seconds between each 30-second run.

Tuesday – Rest day.

Thursday – Spot focus. Tabata sit-ups or Tabata push-ups. 20 seconds maximum effort, 10 second rest repeated for eight cycles.

Saturday – Spot focus. Tabata push-ups, squats, or jump rope.

Sunday – Rest day.

The Treadmill HIIT can be changed to be a stationary cycle, elliptical, or rowing machine.

Sample Strength Training HIIT Program

Warm up before you start.

Monday – With a heavy dumbbell in each hand, for example 40 pounds, perform 20 lunges on each side. Rest for three minutes between each round and then repeat four times.

Tuesday – Squat Tabata (you can also back squat, front squat, or overhead squat with a heavy bar 20 reps with a 3 minute rest in between each round). Repeat five times.

Wednesday – Rest day.

Thursday – Rest day.

Friday – 20 seconds of burpees followed by 10 seconds of rest. Repeat for eight cycles.

Saturday – Pull-ups or push-ups Tabata.

Sunday – Deadlift 20 reps followed by a 250-meter row (or run or cycle). Repeat 5 times.

As you can see, any exercise or fitness program can be easily adapted to include HIIT workouts. Whether you hula-hoop, prefer endurance exercise, or enjoy the gym fitness equipment you can get better results by including a few High Intensity Interval Training workouts each week. Before you get started with HIIT, let’s take a look at “Tips for HIIT Success” for some final tips to help you achieve a positive outcome.

Want to Know Why and How HIIT Works?

Chances are your fitness program is primarily cardiovascular. You may walk, run, row, dance or bike. Perhaps you spend most of your time on an elliptical machine, spin bike, or stair stepper.

If you integrate a bit of strength training into your current fitness program then you may have a very well rounded program. And yet you are likely not getting the weight loss and fitness goals you desire. You’re putting in the time and the work but not enjoying the results you truly want.

HIIT can be the game changer, the difference maker, and the solution you’ve been searching for. Here we’ll show you how HIIT works and why it really does produce faster weight loss and fitness results in less time. But don’t take our word for it; let’s take a look at the research and the reason why High Intensity Interval Training is so effective.

Dramatic Fat Burning Results

HIIT has been shown to promote Human Growth Hormone release. This wonderful hormone is a natural one that your body produces. However, as you age the amount of growth hormone decreases. After all, you’re not growing anymore. If you exercise and your muscles and tissues need repair, then HGH is released to help your body repair itself.

When released, HGH also boosts metabolism, burns fat and facilitates muscle building. It also changes the way your body uses and converts energy. Your body does this because it knows you need fuel to repair your muscles and tissues.

The Journal of Obesity reported on a study that showed significant fat burning results after 12 weeks of HIIT. The study focused on young overweight male. They were randomly assigned to a control group or a HIIT group. The HIIT group spent 20 minutes exercising three times a week for 12 weeks.

The majority of the 20 minutes was rest and recovery – between short bursts of intense exercise. And by intense exercise it means that you’re getting up to 95% of your maximum heart rate. The results may surprise you.

The study participants had a reduction of total fat mass that averaged 4.5 pounds. They reduced their visceral fat, the fat under your skin, by 17%. They also showed marked aerobic improvements and their aerobic power increased by 15%.

Some other studies, particularly one published in the journal, Cell Metabolism, seem to indicate that HIIT changes your DNA expression; specifically the genes that are involved in fat metabolism. The study indicates that when you use HIIT as part of your training program, your body automatically turns on the genes that increase your production of lipolytic enzymes, aka fat busting enzymes.

How HIIT Works for Insulin Sensitivity

Diabetes occurs when the insulin receptors become desensitized. It can happen when a person has a diet that is often high in glucose, sugar. The presence of glucose triggers the pancreas to release insulin. However, after a prolonged period of this constant signaling to release insulin, your body begins to shut down those insulin receptors.

When this happens, fat storage is increased because the glucose cannot be processed correctly. So a person with a diet that is often high in sugar – like most Americans – begins to gain weight and take steps toward pre-diabetes and Type 2 diabetes.

HIIT has been shown to increase insulin sensitivity. It makes those insulin receptors work again so your body processes glucose effectively. You don’t store fat, you burn it.

One study looked at volunteers with diagnosed Type 2 diabetes. They performed one interval training session and saw improved blood sugar regulation for the next 24 hours. Other studies have shown that middle-aged adults who are fit but inactive were able to enjoy improvements in their insulin sensitivity and blood sugar regulation after just two weeks of interval training.

Increased weight loss, fat burning, and insulin sensitivity are all spectacular results. However, you may already be at your target weight and not at risk for Type 2 Diabetes. So what are the benefits for you? Can you get better, faster, and stronger with HIIT? You bet you can.

Aerobic Capacity, Endurance, and Strength

High Intensity Interval Training has shown that it provides improved health and fitness for all. A team of Canadian researchers tested a wide variety of men and women at various stages of health – from healthy to fighting cardiovascular disease. The participants performed cycling intervals. All patients showed significant improvements in their health and fitness.

Surprisingly, the cardiac patients showed great improvements and the intense exercise didn’t cause problems for any of the patients.

According to a 2011 study presented at the American College of Sports Medicine, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as six to eight weeks of endurance training – Shape Magazine

If you’re training for a race or you want to get over a fitness plateau then HIIT may be the ideal program for you. One study found that after eight weeks of doing HIIT workouts, participants could exercise twice as long as they could before the study, while maintaining the same pace.

We’ve already mentioned a few of the compelling benefits for integrating HIIT into your current fitness program. Namely, they’re:

• HIIT burns a ton of calories
• More efficient, and shorter, workouts
• Enjoy faster results
• Boost metabolism
• Increased fat burning

However, there are other benefits we’ve yet to discuss. They include:

• You don’t need any equipment to participate in HIIT.
• It’s applicable to just about any workout. From running to weight lifting, you can add HIIT to your program and enjoy results.
• You continue burning calories and fat long after your workout is over.
• It’s seriously challenging, so you won’t get bored.
• It’s quite fun and easy to add to your weekly routine.

So you’ve read the data and you know the facts. You know that if you want to burn fat and get in shape fast then High Intensity Intervals are for you. But how do you get started? Let’s take a look at “Getting Started with High Intensity Interval Training” next and take a look at a few sample HIIT fitness plans.

There are many different approaches to fitness, weight loss, and exercise. As science progresses and more research studies are conducted, new strategies surface. Additionally, as more people become active and start a fitness program, awareness for different techniques and approaches grows.

Introducing High Intensity Interval Training – HIIT

One such approach is called High Intensity Interval Training “HIIT”. It’s a type of training that was actually pioneered by different people at different times. The training that you see today is an adaptation and combination of the initial approaches.

HIIT is an advanced form of interval training. Interval training consists of putting in a moderate effort for a specific period of time and then cranking it up. For example, interval training for a runner might include running at an 11-minute mile pace for five minutes, followed by 8-minute mile pace for one minute. You’d alternate this intensity level for a few cycles.

HIIT is Like Interval Training on Steroids

There’s no steroid use here but HIIT takes it up a notch and truly increases the intensity. With this type of exercise the athlete puts forth a period of high intensity effort followed by a short rest followed by another period of high intensity. One of the most notable HIIT formats is called the Tabata. It is 20 seconds of intense effort followed by 10 seconds of rest. This is repeated for 8 cycles, or four minutes total.

The Tabata workout can be applied to a number of different exercises. For example, you can squat as many times as you can in 20 seconds, rest for 10 and repeat. You can do pushups, pull-ups, or sit-ups.

You can jump rope or sprint. You can ride your spin bike, row on the rowing machine, or do burpees or lunges. Try the Tabata workout with your favorite movement and experience just what intensity really means.

Another example of HIIT for a runner might be a series of 200-meter sprints followed by 30 second rests. You might sprint on your bicycle for a quarter mile and then slow down to a casual pace to recover. You can apply HIIT to any cardio or strength fitness exercise.

There are numerous considerations before starting a fitness plan that includes HIIT.

Pros and Cons of High Intensity Interval Training

The pros of HIIT are numerous, so we’ll take an in depth look at the research in the first chapter. For now, it’s important to know that HIIT results are astounding.

• Fast weight loss
• Less workout time
• Improved strength
• Improved endurance
• Improved cardiovascular fitness
• Better fat burning
• Decreased abdominal fat
• Decreased insulin resistance
• Reduced risk for cardiovascular disease

So the pros look pretty strong, right? They are. You can truly burn significantly more fat and calories in less time. It means that if you don’t have the time to run for an hour a day but you want the same, or better, results, then HIIT may be right for you.
The Potential Risks of HIIT

With every fitness program and workout, there are risks. The same is true for High Intensity Interval Training. The very nature of the workout means it may not be right for people who have a high risk of a cardiovascular episode. Meaning that if you’ve had a heart attack or are at a high risk for having one, please talk to your doctor before beginning a program like this.

If you are older or have other health complications, it’s also important to talk to your doctor. In most cases you can embrace a HIIT program as long as you do it under supervision. It’s also critically important to pay attention to your body and to fuel it well. We’ll talk more about proper self-care for HIIT later.

So Who’s High Intensity Interval Training Right For?

HIIT is right for you if you:

• Want to lose weight quickly
• Have hit a fitness plateau and want to see improvements
• Have hit a weight loss plateau
• Enjoy intense workouts
• Are looking for a new and exciting fitness program
• Want to get rid of those “problem areas”
• Are pre-diabetic and want to increase your body’s insulin sensitivity

These are just a few reasons to try HIIT. Let’s move forward and take a look at some of that research mentioned earlier. Understanding “Why and How HIIT Works” will help you create a strong fitness program for yourself.

Here’s 4 Tips to Help You Avoid the “Inevitable” Holiday Weight Gain

The holidays are a time of massive indulgence for many of us. In fact, even those who have managed to stick to healthy diet and exercise programs all year long often fall off the wagon at the end of the year.

There’s nothing wrong with enjoying some extra food and drink at this time of year. In fact, studies show that following stricter diets actually makes things harder in the long run. However, it’s important not to go completely overboard; otherwise you’ll undo all of your good work and make the start of the new year that much harder!

Avoid or Minimize Holiday Weight Gain

Here are 4 tips that won’t take away all of your fun, but that will mean you’ll feel a lot better about your health once the holiday weight gain season is over.

1) Watch What You Drink Over the Holiday’s

All those extra parties are a big source of calories. Not just because of the food, but because of all the alcohol they usually involve! Drinks can contain way more calories than you might realize – especially cocktails and creamy liqueurs. Try to limit your alcohol intake if possible. We know it’s hard at this time of year! If it’s too hard, try drinking spirits (without sugary mixers!) and wine instead.

2) Avoid Holiday Weight Gain by Balancing Your Calories Day to Day

If you’re going out for a big Christmas meal or party in the evening, balance this out by eating fewer calories earlier on in the day. Now this does NOT mean that you should starve yourself or skip entire meals before parties – doing this can actually lead to overeating when you do eat. Instead, eat lighter meals full of fruits, vegetables and fiber that’ll help you feel fuller before the party.

3) Plan Your “Busy Holiday’s” Workout Schedule In Advance

Many of us find that our schedule is all over the place during the holidays, so it’s harder to stick to a routine. Making sure you manage to work out regularly does come down to routine, and it’s easy to let yourself skip your workouts when you’re so busy. Don’t fall off the wagon!

Instead, try to plan things in advance. If you have time off work, let yourself have those lazy lie ins on some days, but make sure to plan which days you’ll be getting up to workout. And, if your gym closes over the holidays, either put together a home workout schedule for yourself or re-arrange your workout days for when the gym is open.

The Holiday Season may be a good time to take up a workout routine that can produce good results in as little as 20 minutes just three to four times a week such as Kettlebells.

 4) Get Enough Sleep Over the Holiday Season!

Your social calendar is probably a lot fuller at this time of year. Be careful not to sacrifice your sleep in order to keep up with anything! Studies have shown that a lack of sleep can contribute to weight gain. It’ll affect how hungry you feel, and it’ll also make it easier to give into cravings when you’re tired. So socialize and party hard, but rest hard too!

Benefits of Fitness Rope Training

The biggest benefit to rope training is to increase your strength, improve your endurance and your power. You will find that after training with heavy ropes you will be quicker, stronger and more agile. Which is one of the reasons why is that when pro athletes use this form of training they notice a huge difference when it comes to game time!

The other huge benefit of rope training is that you will notice a difference in your aerobic capacity. Rope training incorporates cardiovascular training with high intensity training by combing intense short sessions which are repeated several times. This is a great exercise to help improve your lungs ability to take in more air. If you have lung problems consult with a doctor before attempting this type of exercise and get their advice on how best to start off.

Fitness rope training is a full body workout and incorporates your entire trunk. There is no need to have to perform more exercises afterwards. It really is one piece of equipment that targets your whole body from head to toe.

As well rope training is just plain fun, it is the perfect exercise to take up if you are bored with your regular routine. Training with ropes is perfect for beginners to pro athletes and for anyone regardless of age. It is simply a matter of adjusting the length and weight of the rope to suit each person. This makes rope training perfect for a family fun filled exercise routine.

The nice thing about this type of training is that you can adapt it to suit your needs. If you have trouble standing you can easily kneel down or sit on a stability ball. For more advanced moves try squatting or lunging as you control the ropes. Plus don’t forget that you can use your heavy rope for climbing or pulling movements.

Fitness Rope Choices

When buying a fitness rope you want to take a few things into consideration. There is more to buying a rope than meets the eye and first off you need to realize that there are different types of rope.

• One of the best rope choices is one made from premium double braided nylon. With a double braided rope you essentially have two ropes in one, with one being braided over the top of the other. This type of rope is very strong, durable and soft and comfortable on your hands. They are a nice heavy rope that will not shed making them great for indoor or outdoor use. The only downside to this type of rope is its price. They tend to be on the expensive side but don’t forget they will last for many years.
• The Manila rope is probably the one that you are more familiar with. This type of rope resembles the ropes you would have used at school! A Manila rope is a tough rope that is great for taking the kind of abuse rope training can place on it. This type of rope is also more affordable making it the number one reason why many people start off with this one. It is important to note that a Manila rope may tend to shed and is recommended for using outside and it can be a little rough on your hands. Take these points into consideration before making your final buying decision.
• A middle of the road rope would be one that is made from polyester and polypropylene fibers. This type of rope is very strong and durable. It is also much softer than a Manila rope and does not shed so can be used both indoors and outside. Ropes made from polyester tend to be lighter making them a good choice for beginners, seniors and children. Price wise they are right in the middle between the cheaper Manila ropes and the more expensive double braided ropes.

If you purchase a rope specifically made for rope training then it will normally have handles or covered ends on it. If you purchase a length of rope from your hardware store it will have rough edges on the ends. If you know what you are doing, the polyester and nylon ropes can be cut clean on the end and then sealed with a flame. A simple knot at the end will also stop your rope from fraying loose.

When selecting your rope try to pick a rope that is not too heavy for you but one that still has a thickness of 1.5 to 2 inches. The most popular length is 50 feet but 25 foot ropes are still long enough for you to get a great workout with. Some people prefer to purchase a longer length of rope and then tie knots in it. As your ability increases you can easily make the rope longer by untying the knots. As length increases, so does the intensity of strength to move it.

Fitness Rope Training Summary

Rope training goes by many names and you may see this type of training advertised as:

• Undulating training
• Power training
• Battle Rope training
• Rope training exercises
• Fitness ropes

Just remember that they all mean the same thing and would possibly have exercises with different names. Whether you are looking for something to add to your exercise routine or are just in the mood to try something new rope training may be your perfect choice. Your only cost is that of the length and type of rope and you are ready to go.

It is quite easy to find videos online that will instruct you on the basic movements of rope training exercises. Or you can purchase rope training DVD’s where you can follow along.You can train by yourself, with a partner or make it a family activity.

Heck you can even invite your neighbors over and have a friendly tug of war game in your backyard. But, hint, hint, do it after you’ve done your rope training for two to three months first so that you’re ready to kick-butt and impress.

To help you get started right, be sure to read the article titled “Rope Training – for Fitness Nuts and Newbie’s Alike” found at http://myfitnessnut.com/rope-training-for-fitness to give you other important details not found in the article above.

Also to get a jump start on bodybuilding, go to http://MyFitnessNut.com and get a free subscription of the My Fitness Nut Newsletter for up to date tips and bodybuilding resources that the whole family can use to get fit and stay fit for life.

Rope training is serious business. From 6 year old’s on the playground to the military that’s guarding the countries we live in; rope training has its place in the form of fun, exercise and the ability to increase intense strength and endurance in professional athletes.

It can be as high of intensity of a workout as you want it to be and your total piece of equipment is a rope, a place to tie it, or a workout partner capable of holding on to the other end… and your motivation to make it move.

When you do rope training for even a few weeks it will help you to increase your endurance, build muscle and burn fat; and depending on your body type, burn fat at a rapid rate.

Rope Training Exercises

Mixed Martial Arts (MMA) fighters regularly use ropes as part of their training routine, along with kettlebells and sandbags amongst other things that we’ll get to in another report. All of these training methods help increase muscle strength and endurance while also helping to increase your speed and timing responses when in the ring.

Another popular form of rope training is the more traditional jumping with a rope. We wanted to include this here as it is a fantastic way to increase your fitness level and even a short time spent jumping can expend lots of calories.

Beginners Jump Rope Training

Remember when you were a child you probably jumped rope with your siblings and friends. This is still a wonderful exercise to do today. If you are short of time and money then jumping rope for exercise is one of the best ways to start getting healthier and losing weight.

As with any exercise when first starting out you want to take it easy and not over do it! There is no point in pulling a tendon or worse in the sake of getting fit. Slow and easy wins the race every time.

If you haven’t picked up a jump rope in years you should try jumping for approximately 30 seconds or around 50 repetitions; less if feel this is a bit much because some is better than none and you can always grow from wherever you are starting.

30 seconds and 50 reps would be classified as one set. Aim to complete three sets each time you workout. As this becomes easier for you increase the time to 60 seconds and then to 90 seconds and allow yourself only 30 seconds to rest before starting the next set. Work up to four or five sets three times a week.

As you become more advanced at jump rope then increase the time you spend jumping to 20 minutes each session. Your goal is to have each set last between two to five minutes completing five sets each workout. To get the best benefit try not to rest too long in between sets. Aim to do these five times a week.

Moving On to the Future…

Today rope training encompasses more than just jumping and makes use of different types of ropes. The ropes used are known as heavy or battle ropes and come in varying thicknesses and lengths.

Heavy ropes were traditionally used by men because of their weight, however today you will see more ropes being used by women as well. This is because this form of training is excellent for overall conditioning, strengthening and of course weight loss.

Basic Rope Training

There are many ways you can utilize ropes into your exercise routine. You can use ropes to make waves, for pulls, slams, climbing, jumping and even for dragging around. If you want to increase your lung capacity this is the perfect method to use. Your lungs will easily be burning after a workout.

When starting a rope training program you will come across hundreds of exercises with different terms. Below we have listed a few exercise moves that are commonly used in this type of training program.

• Shuffle Waves
• Hand Pulls
• Rope Twists
• Seated over the shoulder pulls
• Drag Pull
• Around the World
• Grappler Throw

Getting Started with Rope Training Exercises

All you need is one thick rope to get started and you don’t have to go out and buy a brand name sports training rope either. You can just visit your local hardware store and purchase a manila rope that is about 1.5 to 2.0 inches in diameter and 50 feet long. A manila type rope is very strong and sturdy and can take the excessive pounding that you are about to commence on.

You are also going to need a way to secure the rope so you can use both ends. If you have a large tree in your backyard this would be perfect. You can simply wrap the rope around the tree trunk. You may be able to work out with another person who can hold the rope in the middle, providing they are strong enough to hold onto it.

Whatever methods you choose ensure that the rope is secure and safe. Another idea is if you have a sturdy pole in your basement that you can wrap or secure the rope too.

Mind you we have also seen people use the ropes unsecured. You just lay out the length of rope and then start making waves with it. Just be careful that the end doesn’t flay around and whip someone or something.

Make Waves with Your Training Rope

Making waves with your rope is one of the easiest ways to get started. You simply hold onto the rope and start moving it up and down with your arms until you see the wave motion happening. Be sure to stand with your feet firmly on the ground about shoulder width apart. The more motion you make with your arms the quicker your heart rate will increase.

It is best to start out doing a timed session of about 30 seconds, doing this for a beginner is really going to tax your arms and your breathing. As your ability improves you can increase the duration of each session or increase your speed.

A slam move is similar to a wave other than you hold your arms high above your head before slamming the rope down. You can perform this move with both arms or alternate your arms. Again start with a short session and increase the duration over time.

If you are new to rope training or interested in learning more, see the “Benefits of Rope Training and Fitness Rope Choices” article. That article will help you get more out of your rope workouts and what type of rope you might want to be starting out with. Be sure to subscribe to the http://MyFitnessNut.com Newsletter To be kept up to date with the latest information on health and fitness.

Well, we have arrived at the end of this guide on Hatha Yoga for beginners. Hopefully, we have been able to more than stimulate your interest regarding Hatha Yoga and the Hatha Yoga poses.

As you have read in this guide, Hatha Yoga is a discipline which is anchored on gentle movements. But as gentle as the movements are, we’re very sure that you have also noticed how invigorating some of the poses could be, and that’s because your released energy has been transformed and made more pure.

The breathing exercises as shown in the Hatha Yoga for beginners guide and mentioned in some poses contribute to the purification of the energy that you release. This purer form of energy comes about when the mind gets to shed its burdens.

Meeting Your Hatha Yoga Fitness Goals

As you have experienced while doing the Hatha Yoga poses and especially after each wrap-up, your Hatha Yoga fitness goals can easily be met on three levels (physical, mental, and spiritual), provided that you are willing to go with the flow of the exercises.

It is you, yourself, as the yogi, who can attest to the way that your state of health and wellness are developing. Fitness is not a goal that is achieved in just one sitting, or by investing your passion to attain it, in only a short period. Fitness, particularly when it is pursued through Hatha Yoga, is a process that needs to be sustained and nurtured over time.

It is a fact that Hatha Yoga poses are not enough in themselves, to guarantee eternal fitness. You must be also aware of the need to stick to a proper diet that is based on your lifestyle’s needs. However, even with a proper diet, if you do not condition yourself to have the right frame of mind, then your health will still suffer.

Keep in Mind What Your Hatha Yoga Fitness Goals Are

At the end of the day, it is crucial to your well-being to remember that as far as your fitness goals are concerned – you are not just your body. You are not just flesh and blood. You are also your mind and your spirit. Therefore, you should focus on all three aspects and give them the nurturing they need.

And that’s what Hatha Yoga poses can help you to accomplish. Go now to MyFitnessNut.com and subscribe to the Newsletter and get access to a total of 77 Hatha Yoga Videos containg 70 yoga pose demonstrations to help get you started. And if you haven’t read the whole Hatha Yoga Training Guide you can go back and start at the beginning, then prepare to begin reaching your Hatha Yoga fitness goals.

Namaste is a greeting that is usually shared among students and the yoga teacher at the beginning and completion of each yoga class. It is a very special greeting which is literally saying – bow (nama) – I (as) – you (te), or in ordinary English “I bow to you.”

The “you” that’s given reverence in this greeting is not what is seen on the surface. If you, for example, happen to be a much appreciated and talented Chef de Cuisine of a popular and high-end restaurant, the yoga instructor is not being reverential to you, in your role as an accomplished Chef.

Your occupation has nothing to do with the reverence being given. Neither is the instructor being reverential to you, based on your gender. Saying Namaste has no bearing on whether you are male or female. It also has no connection to your age, whether you are a teenager, a young adult, or a senior citizen.

In other words, when a fellow yoga student or a yoga master says “Namaste” to you, human-erected and defined social-economic and cultural barriers are bypassed. It is the integral you, the inner you, the real you which is being greeted with pure respect.

Connecting with the Divine

It is amazing how such a simple phrase communicates a profound sense of respect for one another, a connection that emanates from what is acknowledged as the Divine Spark of Life. Again, if this sounds a little too metaphysical for your taste, you need to remember at this point that yoga is an ordinary fitness tool. It is not simply concerned with your physical health and well-being.

As this guide has described in various articles, yoga, particularly Hatha Yoga, is all about achieving a balance between mind, body, and spirit through workouts that incorporate meditation, breathing, and poses.

The underlying principles are simple and clear:

1. When your mind does not function well, your body and spirit are affected and as a result, they also will not function well.
2. When your body has ailments or injuries, it brings pressure on the mind and can cripple the spirit.
3. When your spirit or true inner self is troubled, your mind gets cluttered and your thought processes become awry, and as a result, the welfare of your body could become neglected.

Namaste yoga, which is an offshoot of Hatha Vinyasa yoga, seeks to address the imbalance, initially through the greeting of “I bow to you” which immediately negates the ego of either the student or teacher from sowing discord in the yoga class.

Namaste Yoga – Hands to the Heart

The typical Namaste pose involves putting the palms together, in front of where the heart is approximately located. The eyes are closed and a short bow is done. Another way is to assume again the praying position of the hands, and raise to the center of the forehead, where your “third eye” is supposed to be located, then gently moved to the heart before bowing. In Hindu belief, the third eye is the invisible sense organ that allows you to see or perceive things that are hidden from ordinary or normal vision.

Namaste Yoga for Energy Flow

The Namaste greeting figuratively clears the air before each yoga session. The greetings helps to lay the foundation for the release of positive energy. After the Namaste greeting, various Sun Salutation poses can be done. Check out the videos for more details and demonstrations about these salutation poses.

Closing the Session in Peace with Namaste Yoga

After the yoga class, it is customary to once again go through the Namaste greeting. Only, this time, instead of a welcoming sort of gesture, it is now a kind of grateful blessing conferred on you.

Saying and performing Namaste at the end of a yoga class is believed to heighten the levels of calmness, mental keenness, and physical well-being that were developed through the exercise of yoga posing. Be sure to grab access to the Namaste pose video as well as the other 69 Hatha Yoga videos when you subscribe to the the MyFitnessNut.com Newsletter and start enjoying fitness the Hatha Yoga way. Lastly, we’ll wrap up this guide helping you to get started achieving your Hatha Yoga fitness goals in the final chapter.

There are numerous things that delineate the differences between the cultures of the West and the East, and among the more highly interesting ones is the dissimilarity of perspectives regarding death.

The West views death as the complete cessation of someone’s physical life. in such a belief system, life is a one-shot deal and death is the final equalizer. Meanwhile, many in the East, particularly those who are followers of Hinduism and Buddhism, believe in a cycle of death and rebirth.

This latter belief is most likely one of the reasons why many in the East do not see death as something strange and to be feared. On the contrary, for those who believe in the death and rebirth cycle, death is a mere portal, a transition from one state of being to the other, with numerous possibilities for the continuation of life, albeit in another state of existence.

Shavashana yoga internalizes the effort to open up to a world of possibilities. It is literally translated as Corpse Pose. Another name for Shavashana is Mrtasana, directly translated as ‘death pose,’ which stems from the base form of the pose and mirrors the position of one who is already dead (physically).

Qualities of the Shavashana Yoga Pose

Shavashana yoga is a form of meditation. Although considered to be the ‘easiest’ pose in yoga, there are still variants and modifications to this pose because of the understanding that not everyone understands what comfort is, in the same manner. Comfort is main factor of this pose. As a form of stress relief, Shavashana helps the body and mind to synchronize and reset itself from any internal or external form of stress.

Towards the achievement of optimum results, focus is essential in Shavashana. Integrate the same level of focus into your daily routine, to help your body become rejuvenated, before continuing on to meet the everyday stresses of your life.

Here’s a Vidoe Demonstration of the Shavashana Yoga Pose

Benefits of the Shavashana Yoga Pose

• Mental – the Shavashana Pose improves overall concentration, trains the mind to stay calm even when panic is already ensuing all around, increases your capacity to focus, lessens the incidence of anxiety attacks.
• Physical – the Shavashana Pose is able to control heart rate and respiration. It loosens tense, bunched-up muscles and lowers blood pressure.
• Spiritual – the Shavashana Pose allows the inner self to get in touch with concepts that are tied up with possibilities, or realities that are, as of yet, non-existing. By freeing the mind anxiety and stress, a whole world of pleasurable creativity is released within you.

Safety Alert

Shavashana Yoga is often so pleasurable to weary yogis seeking relief such that they sometimes fall asleep! When you’re performing this pose, try to soften your jaw and feel the heightened sense of your hearing. Initiate a heightened sense of withdrawal to get as relaxed as possible.

Avoid any wrestling of thoughts while trying to avoid sleeping, as this is one of the many distractions that you may encounter.

This pose is not recommended for people with back injuries that have not yet fully healed. Pregnant women who do this yoga exercise are also reminded to use props such as a rolled-up blanket to slightly elevate the head while lying down in order to avoid possible dizziness.

You have now learned about one of the most relaxing yoga poses there is; Shavashana Yoga. Use the demonstration video to see this pose in action, if you really want to call it action. It’s more likely you’ll have to resist falling asleep if you’re the least bit tired when you decide to practice it. Go ahead and subscribe to the MyFitnessNut.com Newsletter to get your hands on all 70 yoga videos. Next up, we’ll dive into “Namaste Yoga” and connect with the diving spark of life.

In the section titled Sampling Yoga Workouts for Fun, we briefly discussed the Hatha Yoga Happy Baby Pose and revealed how this yoga posture can actually make a yogi feel a contented baby’s sensations.

For a Content and Relaxed Existence

In Hatha Yoga, we have the Happy Baby Pose, or Ananda Balasana in Sanskrit (ananda = bliss, extreme happinness, bala = baby, asana = pose) to remind us as we perform it, that simple delights can be sufficient in giving us a relaxed and contented existence.

The Happy Baby Pose Sample:

Lie on your back and hug your knees right into your chest, imitating a very happy baby. This position should be familiar to anyone who has kids. Separate your knees and have each ankle straight over its respective knee, your shins should be perpendicular to the floor. Flex feet and hold on to them outside as you draw your knees downward. Roll from side to side from your sacrum and see if it feels good, but please, resist the urge to put your toes in your mouth (not that a few have attempted to do so, but the “happy baby” feeling that arose was just too good to pass up). After five breaths, stretch your legs and you’re good with your sample yoga workouts.

Qualities of the Happy Baby Pose

The Happy Baby Pose clearly assumes the body contours of a baby at play, amusing itself and finding contentment on its own volition.

Adults can often be complicated, difficult to understand and hard-pressed in giving understanding to others. A baby in contrast does not have the complexities associated with a grown-up. A baby does not mind if it does not have a brand new car as the neighbors do, a baby does not care if others are prettier, stronger, or wealthier than him or her.

In other words, a baby can appreciate simple joys of life. The Happy Baby Pose personifies such contentment and transfers it to you, the yoga practitioner.

Here’s a Video Demonstration of the Happy Baby Pose

Benefits of the Happy Baby Pose

• Mental – this yoga pose soothes the mind, removing thoughts of despair and mental fatigue.
• Physical – this yoga pose is ideal for stretching the spine and inner groins, inducing an overall feeling of relaxation. “Happy hormones” such as endorphins (pain blocker), and the neurotransmitter serotonin which is responsible for making you feel relaxed and content, are released within the body through reiterations of the pose.
• Spiritual – this yoga pose aids in giving you a sense of deep contentment, making you less aggressive towards yourself and others.

Safety Alert

The Happy Baby Pose should not be attempted by pregnant women and those with spinal or neck injuries.

With the Happy Baby pose, you too can learn to better appreciate the simple joys that life has to offer and you have access to another 69 yoga poses when you subscribe to the MyFitnessNut.com Newsletter. Next, will do a short review of “Shavashana Yoga” and attempt to open up a world of possibilities.