High Intensity Interval Training (HIIT)

What is high intensity interval training you ask? It is a cardiovascular training method designed to push the body to its limits while taking adequate rest sessions between sets. The short bursts of intense exercise allows the individual to maximize their work out period and increase gains. The working interval generally lasts for anywhere between 15 seconds to 3 minutes in length and vary depending on your personal fitness goals. The general trend is to gradually decrease intensity as the working sets get longer in duration, however, it is important to make sure the set is not too easy.

Make sure to push yourself an appropriate amount and not to the point where you induce feelings of nausea. The rest period is designed to help the body recover after an intense amount of exercise. A greater rest period should be used for novice gym users, to balance the intensity of the working interval. Advanced gym goers can decrease rest intervals to push themselves even more.

Rest periods are a good time to rehydrate the body, to keep your mind and body sharp. Without the right hydration, your performance declines. A good indicator is listening to how you feel, if you feel thirsty during a workout drink water! Water is 75% of all muscle tissue and 10% of fatty tissue and dehydration can have a huge impact on your athletic ability.

The work to rest ratio is the amount of rest an individual receives based on amount of work done. This is adjusted according to the goals of the participant and modified later in the program. Start with a work to rest ratio of 1:3 meaning for every 60 seconds of exercise, take 180 seconds to recover. As you become more comfortable with HIIT, you can change to a 1:1 ratio but eventually work towards a 2:1 ratio, where work time is greater than rest time.

What should you be doing during the rest periods?

Beginners may want to perform “passive rest” (complete rest) where you might take a seat, grab some water or catch your breath during the rest time. As you become more fit, swap passive rest for “active rest” where you’ll move during the break, but with low intensity to keep the heart rate at a moderate level.

If you have access to multiple pieces of equipment, don’t be afraid to combine different types of exercises within the same day. Everyone likes variety and for many, running for an hour straight can be boring. In a split exercise interval training program, you can swap between the two exercises performing alternating sets of each for your desired interval. An example would be 30 seconds sprint followed by 60 seconds rest and 30 seconds of skipping before resting 60 seconds again. Changing up the program  can keep exercise exciting and make you come back for more. If you are training for a marathon or a sport specific event, I would recommend you stick to a training in the same modality.

How often should I do HIIT workouts?

HIIT workouts should be performed 2-4 times per week in within 30-60 minute sessions. Two sessions a week will enable the user to maintain their current level of fitness while subsequent sessions will yield growth. Five or more HIIT sessions a week can lead to over training, burn out and possibly injuries.

3 Benefits of Interval Training

1. Burn more calories in a shorter amount of time
2. Increase speed and endurance
3. Provides variety and keeps cardio sessions exciting

With all these extra hours you saved, you now have more time to pursue your hobbies, get additional work done and spend time with loved ones. This is a perfect exercise to keep you fit while saving time during the busy holiday season!

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 4 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Save Time & Maximize Gains with Interval Training first appeared on Le Physique | Vancouver Personal Training.

Many of us have New Years resolutions. A common goal shared amongst New Years revolutionists is to run a marathon. Though it can be daunting and require lots of preparation, it is definitely an achievable task. A marathon has an official race distance of 42.2 kilometers and typically takes 4 hours and 30 minutes to complete. Luckily for you, there are several local marathons happening in and around Vancouver in 2019. If you are reading this, chances are you have done some sort of distance running in the past. Using the 4 month training guide provided below, you will be running your first marathon in no time!

How to Prepare / Things you will need

1. Proper running shoes – Should be snug around the middle of the foot and heel, lightweight and breathable
2. Breathable clothes
3. Water bottle
4. Timer or watch
5. Reflective bands or lights if running in the dark
6. Sweatband or hat (optional)
7. Earphones + music (optional)
8. Heart rate monitor (optional)

Running Tips

1. Warm up – the greatest athletes always start with a warm up 5-10 minute in duration. This can include dynamic movements or stretches.
2. Pace yourself – under pace yourself if necessary. Some of these runs can be quite lengthy, so start out slow and push at then end.
3. Bring snacks/gels or a hydration pack – to refuel/hydrate during your training.
4. Taper off the week before – we want your muscles to feel refreshed and have time to fully recover before your big race.

Post Run Tips

1. Stretch – important areas to stretch following an intense running session include: quadriceps, hip flexors, hamstrings, calves and the gluteus maximus
2. Foam roll – after each running session, roll out your legs and give yourself a massage. Foam rolling aids in healing and recovery by promoting blood flow to the area.
3. Post workout meal – eat a nutrient-dense meal after your session with carbohydrates and protein. Eating carbohydrates will help replenish the glycogen used during your run, while protein will aid in muscle recovery.
4. Ice bath or Compression – This can aid in recovery after an intense session. See my previous blog here for more information

Marathons in Vancouver

1. BMO Marathon – May 5th, 2019
2. Tynehead 5/8/12 Hour Marathon – July 6, 2019
3. RMHBC Boundary Bay – November 4, 2019

4 Month – Training Schedule

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Want to Run a Marathon in 2019? first appeared on Le Physique | Vancouver Personal Training.

Anxiety? Try Bikram Yoga

It has been shown that Bikram yoga reduces cortisol levels and therefore decreases the body’s stress response. A special breathing portion unique to Bikram yoga called pranayama has calming effects. Done at the very beginning of class, pranayama forces the participant to slow down and deepen the breath, resulting in a relaxing state.

Heart Disease? Try Ashtanga Yoga

Ashtanga yoga, with its fast pace and aerobic poses, can help improve many factors related to heart disease. Ashtanga can improve cardiovascular health by boosting blood circulation, increasing lung capacity, and improving heart rate. Yoga also reduces stress, which plays a factor in blood pressure.

Injured? Try Iyengar Yoga

Iyengar yoga focuses on body posture alignment and strength. Each pose is held for a long period of time, but the use of props helps alleviate pressure on joints. This reduces pain and fatigue of the body by keeping the poses within the body’s boundaries yet builds strength, stability, and flexibility. By focusing on precision, Iyengar is less likely to cause further injury, as an instructor keeps a careful eye on every pose.

Premenstrual Syndrome? Try Vinyasa Yoga

Bloated, sore, cramped, or cranky? Vinyasa yoga just may be your solution! Although instinct may be to curl up in bed and eat a chocolate bar while you are on your cycle, getting active will help relieve PMS symptoms. As Vinyasa flows through a variety of poses, blood flow through your body increases, helping oxygenated blood reach the reproductive organs. Yoga has been shown to release endorphins, elevating your mood decreasing stress, further helping relieve those time-of-the-month symptoms.

Have you tried yoga for any of these conditions? Share in the comments!

Mika Fogelman – Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Which Yoga is Right for You? Pt. 2 first appeared on Le Physique | Vancouver Personal Training.

5 Hiking Tips

1) Before conquering “Mother Nature’s Stairmaster,” hop on a gym’s Stairmaster, or hit some stairs outside! The Stairmaster can mimic the climbs seen on most steep trails while minimizing the impact on your joints. Once you are used to the machine, try increasing the intensity of the exercise by letting go of the rails!

2) Step up your cardiovascular fitness with some interval training! Either on the treadmill or outside, alternate between high-intensity (run) and lower intensity speeds (slow jog). If you’re on a treadmill, try to bump up the incline starting at level 1 to better mimic running outside.

3) When shifting weight from rock to rock, stability is a must! By increasing core strength, balance is improved! The major player in core strength is the transverse abdominis muscle. This muscle plays a key role in spinal stability and by working it, the risk of lower back pain can be decreased. Try planks, glute bridges, and dead bugs to work the transverse abdominis, and make sure the muscle is engaged by pulling your belly button in toward your spine! 

4) One may not think that flexibility is important for a hike, but with steep stairs, some stretches beforehand could go a long way. Try some dynamic stretches (those that involve moving instead of standing still) before you hit the trail to warm up your muscles like toe touches, butt kicks, high knees, and arm circles.

5) Often the biggest thing holding people back from physical challenges like a hike they haven’t done before is a lack of confidence in their abilities. If you’re feeling nervous, mental exercises to get you motivated and feeling ready to take on whatever this hike throws at you. Try repeating an inspiring message in your head like to get you going or keep you going when you get tired, challenge your inner critic!

What do you do to feel prepared for hike? Let us know in the comments!

Written by Mika Fogelman– Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post 5 Tips Before Hitting a Hiking Trail first appeared on Le Physique | Vancouver Personal Training.

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Photo original source via Wikimedia

Two things that separate Vancouver from the rest of Canada are the diverse trails you can explore and how accessible it is from the city! From the popular nature stair master, Grouse Mountain located in North Vancouver to the alpine blue Joffre Lakes in Pemberton, there are countless trails of various difficulty. Many of which where you get a rewarding view at the end!

This article gives you a couple squat variations to help you strengthen the muscles around the knees and ankles. Strengthening those muscles are beneficial for hiking on inclines, uneven terrain and the eccentric loading when going downhill.

Single-Leg Stability Ball Squat

The exercise ball in this squat helps with stability when squatting down. Using an exercise ball is a good introduction to single leg squats. This exercise targets the legs, especially your quadriceps and glutes. It also works on knee and ankle stability by standing on one leg.

Reps: 12-15

Sets: 2-3

1. Position the ball so that it rests in the small of your back.
2. Place hands on the hip and push your back against the ball
3. Have one leg bent in the knee and extended towards the back
4. Slowly lower the body down bending in the hips and knees as far down as you can, or until your working thigh is parallel to the ground. Inhale during this movement.
5. It’s very important to note that your knee should stay behind your toe during your squat movement. If your knee it is too far forward, try positioning your foot further away from the ball to allow for a longer stride.
6. Also make sure your knee does not “cave in” during your squat. Keep your ankle, knee and hip in line.
7. Exhale while standing back up to to the starting position

Squat on a Balance Board

To challenge your balance a little bit more, here is another variation standing on a balance board with both feet. This exercise also helps strengthen those muscles that surround the ankle and knee joint.

Reps: 10-12

Sets: 2-3

1. Start by placing feet on the board
2. Put arms out in front to create more stability
3. Squat as far down as you can without the edges of the board hitting the ground and inhaling during this movement
4. Again, make sure your knees stay behind your toes and your knees do not “cave in” throughout the motion.
5. Stand back up while exhaling to starting position

For a more challenging variation, you can also try doing this exercise on a Bosu ball.

How did these exercises work for you and what’s your favorite squat variation? Let us know in the comments below!

Blog post written by Mika Pelaez – Client Care Manager
Mika became involved in sports at a young age, eventually settling to practice martial arts like kickboxing and Brazilian jiu-jitsu. She also enjoys hiking and kayaking in the summer and snowboarding in the winter. Mika has a passion for sports, health, fitness and education and she hopes to influence others in pursuing a healthy, active lifestyle.

The post Best Squat Variations to Train for Hiking first appeared on Le Physique | Vancouver Personal Training.