Absolute Spin and Absolute Pilates Cardio classes both follow the belief of HIIT. Understand why they work better than your regular cardio sessions. Yes we are going to get a bit technical!
HIIT is a high intensity interval workout performed at such an intense level that your body will spend the rest of the day expending energy to recover from the training. This recovery period or ‘after burn’ is called EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout. This is because the body needs additional fuel to return to its resting state. Requiring more fuel means additional calorie burn.
Take a look at the diagram below to see the difference between a steady state cardio workout (60 minute run on treadmill at steady pace) and a high intensity workout (Spin class and/or Cardio Class).
The white section of the graph displays your metabolism after going for a 1 hour jog at a steady pace. As you can see your metabolism drops back to its regular level after about 3 hours.
The yellow section of the graph displays your metabolism after doing a HIIT session (i.e. spin class or cardio pilates class). As you can see your metabolism is raised for a much longer period. It's only after approx 36 hours that it drops to its regular state!
BENEFITS OF HIT AND EPOC
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We are constantly inundated with ridiculous claims from ridiculous companies about how to get fit/skinny/sexy fast. If it sounds too good to be true, it usually is…..but is that true for High Intensity Interval Training (HIIT)?
What is HIIT? Intense bursts of anaerobic activity (usually at a very fast pace using numerous global muscles) followed by fixed periods of less-intense activity (eg walking). The time spent on each activity is set and usually works at a ratio of 2:1 active to rest but can vary.
*Example: 30s Burpees + 30s Jumping Jacks + 30s Sprint = 1min 30s active. 45s walk. Repeat 4x.
These short sets of explosive exercise are repeated only a small number of times meaning very short sessions and lots of time saved! A 10 minute HIIT session would potentially replace a 60 minute jog. Surely that’s too good to be true!?
Does it work? Numerous studies suggest yes! HIIT can be just as effective, if not more, in improving athletic performance as a long aerobic session. The main benefits are improved cardiovascular performance, lung capacity and heart health, and increased fat loss! So why is it so good?
It saves you time: Gibala et al found that 2.5 hrs of sprint HIIT training produced similar muscle changes to 10.5 hours of endurance training and similar endurance benefits. Bingo J
It keeps burning calories up to 24 hours after exercise: King found HIIT increased Resting Metabolic Rate for up to 24 hours post workout.
It eats into fat reserves: Shown to burn more fat than a lengthy aerobic workout.
It doesn’t reduce muscle mass: HIIT uses fuel stored as fat in the body, giving muscles a wide berth.
Reduces Diabetes risk: Studies suggest this is due to its effect on insulin sensitivity and blood sugar levels.
Slows aging process: Stimulates the production of Human Growth Hormone by upto 450%.
Its fun: It really challenges your stamina and pushes your willpower.
Note; Although you should feel that your fitness levels improve quickly, HIIT should never really get easier. In your ‘high intensity’ sets you need to push yourself to around 90% of max heart rate. This will feel like you physically can’t carry on (or in me I want to be sick).
So work hard, but for less time, and win! Convinced? Try one of the cardio classes at the studio!
By Hollie Grant
Shit it grates me. Like really niggles me!!
For me, escalators are there for the elderly, heavily pregnant, disabled/injured and to help us speed up our commute time. Yet the majority of Londoners aren't capable of walking their own bodies up a flight of MOVING stairs!
The development of technologies is one of the greatest achievements of our species, and what sets us apart from others in the natural world. However, allowing these technologies to interfere with our natural function and taking some people to, what was once unimaginable, poor health is one of the saddest side effects.
The fact that it is now normal and acceptable for people to stand on moving walk ways, or drive a block to purchase take always (often with out getting out of the car) is why we (in the western world) have the highest ever levels of lifestyle diseases. You've all heard it time and time again. Heart disease, cancers, diabetes and on and on the list goes, all related to diet and sedentary lifestyles. Yet STILL people stand on escalators!!
How are people not making the connection?!?! This is not putting on gym clothes, or paying to see a trainer or trying to find the time. All it is is putting one foot in front of the other!
Here's some basic facts you might not know about the body. If you don't use yours muscles they weaken and tighten. Weak muscles and tight muscles equals pain. When you move your body it burns energy. The more you move it, the more it burns. Your body stores energy as fat (it is very good at doing this due to our evolutionary history i.e. food used to be much harder to find). Too much fat is bad for your health (and for the vain ones, your self esteem). So let me do the maths for you. Too much energy in (food and drink) and not moving, equals poor health.
Now to those who stand on escalators, and do not have any of the viable reasons above (and don't give me the excuse that you might trip. I've tripped many times. I've stubbed my toe, scrapped my shin, but I've got another fact about the body, it heals.) I say, you have lost any right to complain about your body, or your health. Oh what? You are sick again? You have a fat bottom? You stand on escalators. Self inflicted.
p.s. Absolute clients, don't let me catch you taking the lift up to our studio!!!
written by Nick Morrison
At the start of classes I have clients choose their hand weights. I usually already know who can hold a plank for longer than I can (instantly blacklisted) and who can hold a squat for a whole season of ‘Lost’, yet I still see so many clients choosing the lightest hand weights available! I know you can manage more than that, so why go so low!?
Unfortunately the stereotype associated with women and heavy weights is that of oiled up bodybuilders, chunky limbs and a loss of femininity…it is highly incorrect and such a waste of a great opportunity.
FACT – Women don’t really get big! The body requires Testosterone for muscle growth (hypertrophy) and women have an incredibly low amount of this (10-30 x less than males). There’ll be no hefty muscles in sight, instead lean muscle and reduced body fat.
FACT – Increased muscle mass in the body increases the resting metabolic rate. The more muscle you own the more calories you burn throughout the day. Yes that includes sitting on the sofa and sleeping! For every 1lb of muscle you gain, you burn 35-50 more calories a day (without trying). It seriously adds up.
FACT – Lean muscle takes up less space than fat pound for pound. This means that as you turn fat into muscle your clothes will fit better, the body will slim down and again you will NOT get bigger!
FACT – There is no dispute that Cardiovascular work burns a large amount of calories however weight training burns more calories in the body in the 24hrs following. Think of the long term benefits!
FACT – Opting for heavier weights in your session can burn twice as many calories as if you pumped half the weight twice as many times!! So 8 reps with 4kg weights burns twice as many calories as 16 reps with the 2kg weights – use your time wisely!!
FACT – Weight training improves bone density and mass which can seriously reduce the risk of osteoporosis as well as injuries! There are also studies suggesting it can help the fight against Diabetes as it increases insulin sensitivity.
FACT – Ever wanted to get a smaller bum so taken up running/cycling, to go and find instead you lose a cup size in your bra? Cardio work won’t target areas whereas weight training can be more specific! Speak to your trainer for help with this.
So how does this work in class?
*Don’t let yourself get comfortable.
*Bring a few sets of weights with you in case you want to change during the exercise.
* Listen to your body, if by the end of an exercise you didn’t feel it where you were supposed to, remember next time to use heavier weights or heavier springs.
*Don’t be embarrassed to rest during exercises, you need to bring the muscle to fatigue, you should aim for the point where you couldn’t eek another rep out.
It’s no myth; muscle does weigh more than fat. Throw away the scales and use the fit of your clothes as your guide.
Strong, not skinny, is sexy!
By Hollie Grant
Are you suffering from post summer blues??? Need a bit of motivation to get you to Absolute? Why not let this little app help you...
Set yourself a target number of studio visits within a period of time and you can earn money by reaching your target! You are fined every time you miss a workout, and, at the end of the week, the fines are redistributed to all the people who reached their workout goal. Get paid by people that don't excercise!
Its free and available for Ios and Android. Download from the App Store.
Dairy free,low fat, high energy bars!
Eat these amazing bars whenever you need a sustained boost of energy. They are dairy free, can be made gluten free (use Doves Farm G.F porridge oats) taste amazing and are full of super ingredients!
Porridge and Coconut oil can lower cholesterol and are thought to be mood enhancers. Oats spur the body to burn fat as energy rather than Glycogen (saving it for later) so you can train longer and they fill you up meaning less snacking. You can change the fruit used in the recipe, add protein powder, tweak the measurements, its pretty flexible.
Oven 180C, Makes 8 Bars, 10 mins prep, 25 mins cooking time.
1. Mix everything together in a large bowl.
2. Spoon into a greased brownie tin (any tray with high sides, it doesn’t need to fill the pan completely, just push into a square shape, it won’t spread when in the oven)
3. Bake for around 20-25 mins until slightly darker on top.
4. Cut into bars whilst still warm and leave to cool down.
5. Keep in a sealed container in the fridge. Last roughly a week (if they’re lucky)