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Best Foods For Your Heart

Best Foods For Your Heart

Published by on March 25, 2021 | Leave a response

At Revolution Training in Stamford, CT, we emphasize exercise to help get you into shape, but also include nutritional information. If you don’t have the proper building blocks of material, no matter how often you workout or how hard, you won’t get fitter. Many of our clients come for training to help improve serious conditions, such as diabetes or heart disease. For these conditions, diet is extremely important. While eating healthy is good for both condition, there are specific diets can help improve your condition. Foods for your heart are high in Omega-3 fatty acids, vitamin D, CoQ10, magnesium and potassium. Shedding extra weight can also help a heart condition.

Get vitamin D for overall good health, including heart health.

For too long, people cherished a deep tan and spent days in the sun, slathering on baby oil to make the effect more intense. Only later did they find it opened the doorway to potential skin cancer and early aging of the skin. Now we’re on the other spectrum, where sunscreen is in every product and people don’t get enough sun. The body changes the rays of the sun into vitamin D. There are studies that show a vast majority of Americans have a vitamin D shortage. While it’s harder to get vitamin D from food, you can eat egg yolks, cheese, beef liver and vitamin D fortified products to boost your intake.

Eat more omega-3 fatty acids and fewer omega-6 fatty acids.

You do need both, omega-3 and omega-6, but there’s a perfect balance that you should strive to achieve. The ideal ratio is four units of omega-6 to one unit of omega-3. Today the average diet is 25 parts of omega-6 to one part omega-3. Omega-3 is good for anxiety and can help lift depression. It is good for eyesight, reduces the risk of heart disease, is anti-inflammatory, reduces the risk of diabetes, reduces the symptoms of ADHD, may help prevent cancer, improves bone health and can be helpful to prevent mental decline that occurs with age. Sources of Omega 3 are fatty fish such as fatty fish like herring, salmon and tuna, shrimp or flaxseeds and other seeds and nuts, particularly macadamia nuts.

Magnesium can help keep blood pressure lower.

If you lack magnesium, it could be the cause of your high blood pressure. Not only does a lack of magnesium cause an increase in blood pressure, it could also cause muscle cramps. Since the heart is a muscle, getting adequate magnesium is extremely important. Lack of magnesium is also related to mental disorders, irregular heartbeat, asthma and osteoporosis. What contains magnesium? Soybeans, raw spinach, avocados and dark chocolate are a few. If you soak your feet in Epsom’s salt, magnesium sulfate, it can ease muscle and joint pain.

  • Dietary fiber helps lower blood cholesterol levels, which helps prevent heart disease. It also helps you lose weight, which can also help promote heart health. Fresh fruit and vegetables provide fiber, as does whole grains.
  • Look to green veggies like broccoli, asparagus, Brussels sprouts and lentils for extra folic acid, vitamin B-9. It reduces homocysteine, which is an indicator that you lack nutrients and a precursor for heart attack and stroke. Having adequate folic acid can reduce the risk of stroke and heart disease by 20%.
  • If you lack CoQ10, you might have high blood pressure. Low levels of CoQ10 are also linked to heart failure. Eating red meat, sea food, nuts and seeds, soy chicken and organ meats can increase CoQ10 levels.
  • Make your plate a rainbow. The more colorful your plate, the more likely you’ll have all the nutrients and phytonutrients your heart requires. Each color contains different amounts of specific heart healthy nutrition.

For more information, contact us today at Revolution Training

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Is Dairy Good For Your Gut?

Is Dairy Good For Your Gut?

Published by on March 10, 2021 | Leave a response

We provide nutritional information at Revolution Fitness, because you need both a program of exercise and a nutritious diet to have a healthy lifestyle. While everyone seems to agree on whether greens and veggies are good for your health, there’s a lot of controversy over whether dairy is. One problem is digestive issues, which leads to the question whether dairy is good for your gut. A healthy microbiome, the bacteria of the gut, is important to your overall health.

Dairy comes in many forms.

When discussing dairy, it all depends on the type of dairy you’re discussing. There is raw milk, pasteurized milk, fermented dairy and low fat dairy. Some people are advocates of raw milk, which has shown to have some benefits. However, it also has some drawbacks, such as an increased risk for listeria, which has a high mortality rate and often found in raw milk. While you might think low fat milk is good, studies show that whole milk reduces the risk of heart disease, other studies show that reduced fat milk is healthier, but only if you don’t add sugar to improve the flavor of reduced fat.

Milk is a good source of nutrition.

You need adequate nutrition for a healthy gut. Vitamins B, C and D are important, as are magnesium, selenium and zinc. Milk contains all those nutrients. It has 18 of the 22 essential nutrients that are necessary for good health. Not only is it loaded with magnesium, selenium and zinc, it also has calcium, phosphorus and iron plus, vitamins A, B-12, B-6, E, K, niacin, riboflavin, folate and thiamin. It also h

Not everyone can enjoy milk and milk products.

If you get seriously gassy after drinking milk, get nauseous after eating ice cream or cramp up when consuming almost all milk products except yogurt, you might be lactose intolerant. Lactose is a sugar found in milk, which digests in the small intestine. If your body doesn’t create enough of the enzyme lactase, which triggers the digestion, it moves to the large intestine undigested and sits. Then it ferments, causing gas, cramping, diarrhea and nausea. Some people even get skin rashes or more frequent colds. The colds may come from acid reflux that’s caused by lactose intolerance.

  • One milk product that will boost gut health is yogurt. Whether you choose Greek yogurt or regular, it’s the bacteria in the yogurt that helps gut health. Make sure you get yogurt with live bacteria and no sugar.
  • While you might think of milk as a great source of calcium to boost bone health, the Nurses Health study showed that consumption might increase the potential for fracture by as much as 50%.
  • While some studies show that countries with low milk consumption also have low rates of osteoporosis, other studies showed milk improved bone and dental health.
  • When choosing milk and milk products, choose ones from grass fed cows. Studies show that cows that grazed gave milk that was higher in nutrients and healthy fat.

For more information, contact us today at Revolution Training

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Does Choosing Organic Food Make A Difference?

Does Choosing Organic Food Make A Difference?

Published by on February 25, 2021 | Leave a response

We’re bombarded by advertising information that isn’t always completely true, so it can make you wonder whether all the hype about organic food is legitimate or just another reason to charge more money. Exactly what does organic mean? If you’re talking about vegetables and fruits, grown with no pesticides, synthetic fertilizers, sewage sludge, genetically modifications or ionizing radiation. Animals raised organically take no antibiotics or growth hormones and are often free-range, meaning they aren’t kept in a cage and allowed to graze on grass or in the case of chickens, eat bugs and other natural foods.

You’ll get more nutrients from organic food.

Factory farms that aren’t organic fertilize with the minerals nitrogen, phosphorus, and potassium, which reduces trace minerals and nutrients in the produce. Studies show that the overall nutritional content of food is lower than it was just fifty years ago. Other studies show that farmers who use a more environmentally conscious, organic way, have a higher content of nutrients, such as vitamin C and phytochemicals.

There are pesticides in some fruits and vegetables grown at non organic farms.

Every year, the EWG—EnvironmentalWorking Group puts out a study identifying pesticides on fruits and vegetables. They take samples to check for pesticides, before and after washing them, then put out the results of the study and two lists, “The Dirty Dozen” and “The Clean Fifteen.” Those on the Dirty Dozen list are high in pesticides, so you should opt for the organic alternative. Those on the Clean Fifteen list are safe whether you choose regular fruits and vegetables or their organic counterparts.

You’ll get benefits from buying organic poultry, meat, dairy and eggs.

While fewer and fewer farmers are using antibiotics and hormones when raising their livestock, it still happens. You’ll know you’re getting clean, antibiotic and hormone-free products if you opt for organic products. In addition to that, many organic animal products are free-range or grass-fed, which adds even more benefits. Grass-fed beef and dairy provide more Omega-3 fatty acids, which improve heart health. They also contain conjugated linoleic acid, a type of fat that lowers the risk of cancer and heart disease. Free range eggs have lower bad cholesterol and fat and an increased amount of vitamin A, omega-3 fatty acids and vitamin E.

  • Fruits and vegetables on the Dirty Dozen list include: strawberries, kale, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, and potatoes, with hot and sweet peppers being added as one extra. They’re in order from the most contaminated to the least.
  • The Clean 15 include: avocados sweet corn, pineapples, onions, papayas, sweet frozen peas, eggplant, asparagus, cauliflower, cantaloupe, broccoli, mushrooms, cabbage, honeydew melon and kiwi.
  • Not only is organic farming a healthier option in many cases, it’s environmentally good. It uses practices that replenish the land and offers more humane treatment for farm animals.
  • Some produce on the Clean Fifteen list may be GMO. A small percentage of the sweet corn, summer squash and papaya use genetically modified seeds. If you choose organic you’ll avoid GMO food.

For more information, contact us today at Revolution Training

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The Importance Of Fiber In Your Diet

The Importance Of Fiber In Your Diet

Published by on February 10, 2021 | Leave a response

You may overlook the importance of fiber in your diet and think it’s only for people that have problems going to the bathroom, but that’s simply not true. In fact, at Revolution Training in Stamford, CT, we believe that what you eat is just as important as exercise. That food should contain adequate fiber, not just to help you go, but to stay healthier. There are two types of fiber and getting adequate amounts of both is important to your overall health.

Foods high in fiber support healthy digestion and improve your microbiome.

You’re never alone. That’s not a philosophical thought, it’s real. Your body has somewhere between 30 and 400 trillion microbes. Most of those are in your gut. These microbes are bacteria, fungi and archaea. They control many bodily functions, including your immune system, your emotions, and even your hormones. One such hormone group affected are the hunger-satiety hormones. With the right type of bacteria, you’ll get fuller faster and feel less hungry.

There are two types of fiber.

There is soluble fiber and insoluble fiber. When people think of fiber, they normally think of the insoluble type. That’s the type that the body can’t digest and microbes don’t digest. It helps move the food through the colon and hydrate. Insoluble fiber isn’t broken down by the body either, but the bacteria does have the enzymes to do it. It allows the soluble fiber to be absorbed and then it lowers your cholesterol.

Insoluble fiber also boosts the number of good bacteria in your body.

The more good bacteria you have, the fewer bad bacteria, fungi and detrimental microbes. The healthy bacteria keep the bad microbes at bay. The microbes use it as food, so insoluble fiber is called prebiotics and are anti-inflammatory, since it builds healthy bacteria that prevent bad bacteria from overtaking the environment and setting off an immune response.

  • When you eat fiber, it fills you up, so you don’t eat as much. New studies also show that overweight people have more microbes that aid in storing the energy from food as fat. It’s known that too much sugar increases unhealthy microbes and limits healthy ones.
  • High fiber food can slow the absorption of glucose in the intestines, which helps prevent blood sugar spikes. Apples contain sugar, but the fiber in apples slow the rise in blood sugar levels.
  • Fiber can improve your heart health by reducing cholesterol released into the blood. A diet higher in fiber can lower the risk of developing high blood pressure, heart disease and stroke.
  • Fiber can lower your risk for some forms of cancer. Colon cancer can be significantly reduced with a high fiber diet. Another study found that post-menopausal women with a high fiber diet lowered their risk of breast cancer.

For more information, contact us today at Revolution Training

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Best Workouts For Beginners

Best Workouts For Beginners

Published by on January 25, 2021 | Leave a response

Are you looking for workouts for beginners? It can be confusing. There are so many things to consider, such as making certain your workouts have cardio, strength, flexibility and balance training. Knowing where to start, what to do and how many repetitions of each. Knowing how many repetitions to do and how many sets can only be determined by your level of fitness. There are some key concepts to remember, then you can choose exercises that suit your needs.

Choose one from column A…..

If it sounds like you’re choosing off a menu, it should. You need exercises from the four types of fitness areas, cardio, also called endurance training, flexibility, strength and balance are those areas. For cardio, running, bicycling, elliptical and jumping rope are just a few samples. Kettlebells, barbells, dumbbells and body weight exercises provide strength training. Stretching, yoga and tai chi are flexibility workouts. Almost all these exercises improve balance in one way or another. Luckily, you can get “twofers.” When you do kettlebells for strength, depending on the exercise it can increase flexibility and endurance, too.

When you first start out, focus on form, not on repetitions or amount of weight lifted.

No matter whether you’re lifting weights or doing cardio, form is the most important part of any workout. You can build up the number of repetitions and sets you do, but starting out slowly for the first week or so is important for two reasons. First and foremost is learning the right form. However, another reason for starting slowly, particularly if you’re really out of shape, is to take it easy initially so you don’t get injured or become too sore to continue.

You don’t need any equipment, but you do need to warm up and cool down.

Before you exercise you need to warm up for ten to fifteen minutes. It can be as simple as doing jumping jacks or jogging in place. Some people divide their workouts into upper body and lower body. Others use two to three days a week for strength-building and the rest for cardio and flexibility. You can do arm circles, regular push-ups or modified ones if you’re out of shape, a plank, squats, lunges, a shoulder bridge, burpees, step-ups, bear crawl, mountain climber, prone walk and others that don’t require any equipment. When done as circuit training, you can get a cardio workout, too.

  • While working out regularly is important, don’t do strength training every day. When you work your muscles for strength you get micro tears. Those have to heal before you work them again or you’ll lose ground.
  • Boxing is a full body workout that is good for all types of fitness. You’ll get strength-building exercises, endurance training and flexibility training when you’re working out and training to go into the ring.
  • Both men and women need strength training. In fact, women actually need it more than men, since women are more prone to osteoporosis and strength training can help prevent it. If you’re a woman, you won’t bulk up, but get lean muscle mass that sexy.
  • One technique that works, no matter what the exercise, is high intensity interval training—HIIT. It alternates the intensity from high intensity for a short period to recovery/moderate intensity and back to high intensity.

For more information, contact us today at Revolution Training

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Is Sugar Really That Bad For Us?

Is Sugar Really That Bad For Us?

Published by on January 10, 2021 | Leave a response

At Revolution Training in Stamford, CT, I urge clients to adopt a healthier way of eating. That means to give up highly processed food, especially sugar, since it’s incredibly bad for all parts of the body. Eating a lot of sugar also makes losing weight nearly impossible, plus it affects your organs and is highly addictive. Sugar assaults the body today more than ever, since it’s in just about everything you eat, from ketchup to yogurt. Even worse than the inclusion of natural sugar, today’s products have an artificially created type. It’s called high fructose corn syrup—HFCS—which create even more health problems.

Why is man so attracted to that sweet taste?

There are a lot of theories about why our bodies are conditioned to crave sugar. One of those is that sweet plants and berries were normally safe to eat. However, just like fire, which is good when controlled but bad when it’s out of control, consuming sugar has gotten out of control. Those commercials for HFCS say it’s natural, so it must be healthy. Well, that’s just not true. Too much sugar boosts the potential for diabetes, heart disease, obesity, tooth decay and impairs your immune system. It also accelerates the aging process.

HFCS doesn’t digest like normal sugar.

When you start reading labels, you’ll notice many of the products contain HFCS. It’s cheap to make, so it’s extremely popular. It’s the sugar that’s released from corn stalks via a chemical process. It has a chemical formula that’s not like any natural sugar. In fact, it’s far worse than cane or beet sugar. It’s chemically different and reacts in your body differently. The fructose in HFCS causes many of the same problems as other types of sugar, but adds even more. It enters the bloodstream rapidly, causing insulin spikes, fatty liver and metabolic problems. It doesn’t trigger the satiety hormone and leaves you feeling hungry, while increasing the risk for dementia, heart disease and stomach lining damage.

Even though fat has been labeled the damaging food for heart disease, it’s really sugar.

Since the 1950s fat has been called the evil food villain. In reality, it’s sugar. In the 1950s the sugar industry paid a group of Harvard scientists a large sum of money to do a mega study and blame any link to heart disease on other causes, in this case, fat got the blame. That omitted any studies that showed sugar was the problem and focus only on those that blamed animal fat. That study has influenced eating habits until recently when the truth was finally revealed. While trans fats do cause heart problems, coconut oil, avocado and nuts improve heart health.

  • HFCS causes leptin resistance. Like insulin resistance that requires more and more insulin to get the sugar into cells, it takes more and more leptin to make you feel full.
  • Sugar is addictive because it triggers the same receptors as cocaine. These pleasure receptors make you feel good. It also changes your sense of taste so it takes more and more sugar for something to taste sweet enough for your palate.
  • While salt can make your blood sugar rise, sugar can also do the same. In fact, sugar may be as bad or even worse than salt for people with high blood pressure.
  • When you’re reading labels, be aware there are a number of different names for sugar, such as fructose, corn syrup, dextrose and sucrose. Often manufacturers use several types you it doesn’t appear in the top position of ingredients, tricking you into thinking the amount is less significant.

For more information, contact us today at Revolution Training

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Workout With A Punching Bag

Workout With A Punching Bag

Published by on December 23, 2020 | Leave a response

If you’ve never tried a workout with a punching bag, you need to come to Revolution Training in Stamford, CT, and you’ll see how effective they are. Not only are they great as a full body workout, it can be a lot of fun to do. It can break the monotony of traditional exercise, plus work your whole body at the same time. The first time you hit a punching bag, you’ll be surprised at how much resistance you’ll meet. It can jar your whole body the first time.

Punching bag workouts work the whole body if you’re doing it right.

Try swinging your arm as though you’re throwing a punch. If you’re doing it right, you’ll notice you move more than just your arm and hand, you’re moving your entire body. It works your core muscles, shoulders and chest, while also your hips, back and legs. Now imagine punching with force into a bag that weighs between 50 and 150 pounds. The heavier the bag, the more power you need to move it, so the harder you have to punch.

A punching bag workout is more than just strength building.

Even if the bag is stationary, you’ll get a heart-pounding cardio workout. In fact, it makes a great HIIT—high intensity interval training—workout. When you do a HIIT workout, you go at top speed and intensity for a short period, followed by a recovery period at a less intense effort for the less or the same amount of time. HIIT training gets you into condition faster than other types of training and burns more fat in a shorter period of time than a steady state cardio. It helps lower blood pressure, blood sugar and resting heart rate.

Always do a warm-up before you start a punching bag workout.

The warm-up can be anything from jumping jacks to jogging in place. Once you’ve spent five to ten minutes doing that, you’re ready to begin. You can create a workout using various punches, combined with bodyweight exercises. For instance, combining a jab with one arm followed by a cross with the other, and then by a squat can be repeated for up to a full minute, with a rest for up to half that time.

  • Create your own workout that combines both upper and lower body workouts, such as doing 5 side kicks to the right, followed by 15 straight punches, then five side kicks to the left followed by another 15 straight punches. As you get fitter, increase the number of reps.
  • Combine different types of punches with body weight exercises that work different areas of your body. Hooks work the core, hips and shoulders, while a lunge will work your lower body.
  • When you workout with a punching bag, you’ll feel the stress melt away. There’s nothing better than punching something until you’re tired to melt away the stress of the day.
  • At Revolution Training in Stamford, CT, we will help you with a variety of punching bag exercises, plus other workouts. We help you find your power and enjoy a community of supportive people.

For more information, contact us today at Revolution Training!

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What Are Superset Workouts?

What Are Superset Workouts?

Published by on December 10, 2020 | Leave a response

If you’ve heard of circuit training, you might have thought it was the same as superset workouts. They’re similar, but not quite the same. When you do circuit training, you’re doing several different exercises, one after another, with a minimum amount of rest between each type exercise. With supersets, you’ll perform just two exercises, normally these are strength training exercises, one right after another.

Consider doing supersets that work the same muscle groups or two opposing muscle groups.

You can focus on working one muscle group or muscle, or work opposing groups using supersets. You can use weights or bodyweight workouts to do supersets. You can do a set of bicep curls of ten reps, followed by a set of a set of ten push-ups or triceps extensions. You can combine bodyweight exercises with other bodyweight exercises, like push-ups and pull-ups. Adding supersets to your workout can add interest and make it more fun, plus provide other benefits.

When you do supersets that work the same muscle groups, you’ll maximize your workout, adding intensity.

You may be able to do a lot of reps and sets for a close-grip bench press and the same for a push-up, but when you combine the two into a superset, you increase the intensity. You’ll be using your muscles in a slightly different manner with each, so it makes it feel like you’re doing something brand new and working your muscles harder. It can cause muscle overload without the need for heavy weights. Supersets are beneficial particularly when you don’t have weights and strictly use bodyweight training as your exercises.

Modify your superset.

Supersets are great for variety. You can add even more variety by doing one exercise that works a whole group of muscles, then isolating just one muscle with the second exercise, or visa versa. Create supersets of two compound exercises or two isolation exercises. You can also do a superset that involves working on two different types of fitness. Combining jogging with plie squats and you’ll have both cardio and strength training.

  • When you do supersets, you can shave off some time from your workouts. Just like HIIT workouts, they’re more efficient, so you won’t have to workout as long to get the same benefits.
  • Supersets can make your workout more interesting. It’s fun to see the various combinations you can make. They’re a great way to get into shape for boxing that makes similar demands on the body.
  • You’ll build your stamina with supersets. They can be extremely difficult to do, particularly going from one to another without rest. Before you use an exercise for a superset, make sure you have the form perfected.
  • Many of the punching bag and training workouts we do for boxing at Revolution Training are examples of supersets.

For more information, contact us today at Revolution Training!

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Does Anyone Still Use A Medicine Ball?

Does Anyone Still Use A Medicine Ball?

Published by on November 20, 2020 | Leave a response

There’s a lot of new types of equipment in many gyms, often taking attention away from tried and true methods for fitness, such as jumping rope. One of those undervalued pieces of equipment is the medicine ball. It’s been around for centuries. In fact, some believe that Hippocrates, the father of medicine, created it when he recommended a form of ball games to help patients get healthier. It was used by Athenians as part of their athletic training, too. Just like kettlebells, it has a long history.

The medicine ball can provide a full body workout.

While the medicine ball was once just popular with physiotherapists, to help patients recover, it’s become more popular because it’s versatile. Unlike the balls used by Hippocrates that were stuffed with animal skins for the ill to toss to improve their health, today the medicine ball comes in a variety of sizes and weights. Some have straps, some are inflatable and some are filled with sand. They all help you on the road to fitness when used properly.

Build strength throughout your body using the medicine ball.

Whether you want to build your upper body strength, work on lower body, build your core muscles or create that six-pack, a medicine ball can be part of your workout. Make sure you have the right weight of medicine ball for the exercise and your fitness level. Combine the medicine ball with traditional bodyweight exercises, such as lunges, to maximize the benefit of each one you do.

Build explosive strength using a medicine ball.

If you’re an athlete in a sport that requires power and explosiveness, a medicine ball can help. Throw the medicine ball or do squats while you throw it. It can help develop explosive power. It can also help improve awareness of the positioning of the body and increase range of motion. It also is used to improve speed and accuracy in sports.

  • Using a medicine ball can be fun. It’s one reason it’s so popular. There are many exercises using partners that are done with a medicine ball and having a workout buddy adds to the fun.
  • You can use a medicine ball to create more preparedness for boxing. One partner lies on the floor as the other drops the ball. The idea is to learn to anticipate blows to the stomach and return the ball to improve the speed of returned blows.
  • Use of a medicine ball can help improve your balance. Doing certain exercises while holding the medicine ball can work muscles deeper and improve core strength, adding to stability.
  • If you want to improve your performance for moves like swinging, throwing a punch or throwing a ball, the use of a medicine ball can help. Studies show it’s more effective for that than traditional strength training.

For more information, contact us today at Revolution Training

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Which Workouts Trigger The After Burn Effect?

Which Workouts Trigger The After Burn Effect?

Published by on November 10, 2020 | Leave a response

What is the after burn effect and what workouts produce this effect? We do a lot of things to achieve that effect at Revolution Training in Stamford, CT. Afterburn is a term used to describe EPOC—excess post-exercise oxygen consumption. The term is actually a description for oxygen debt, the body’s need for a specific amount of oxygen to get it back to resting state. That’s when various functions are returned to resting state, including the amount of oxygen consumed.

What triggers the afterburn effect?

Intense workouts can trigger the afterburn effect. The harder you workout, the longer it will take to get your body to return to resting state. Duration of the exercise session plays a level, especially if the workout is intense, but it takes more than that. Short spurts of intensity followed by equally short recovery periods and back to high intensity are the best way to stimulate EPOC. That describes HIIT—high intensity interval training.

HIIT is not a specific exercise, but a way to do exercises.

Adjusting the intensity from high intensity to recovery and back continually as you workout describes HIIT. You can do it with any type of workout, whether it’s walking, running, boxing or bodyweight workouts. In fact, boxing is a perfect example of HIIT occurring naturally as part of the sport. When you box, you have bursts of energy used for attack followed by less intense endurance moves.

Other types of exercise can help boost the afterburn effect.

Afterburn continues to burn more calories than you normally do for up to 72 hours. The calories are used to replenish your energy, oxidize the lactic acid and get hormone levels back to normal. While boxing is one way to boost afterburn, so is cardio workouts like swimming or sprinting. Weight lifting is another that also considered effective, when done using the HIIT technique. Best of all, you’ll be building muscle tissue, not burning it, like you do with aerobic workouts.

  • Compound workouts, which use more than one muscle group, are perfect for creating the afterburn effect. They also provide the benefit of building several muscles at once.
  • Make a bike ride a HIIT workout. Do ten minutes of warm-up on flat ground, increasing your pace slowly. Alternate your ride between high intensity and moderate every two minutes, putting in maximum effort the last 30 seconds before cooling down 5 minutes.
  • Even jumping rope can be a HIIT workout and should be added to weight training workouts. It does more than just boosting EPOC. It improves coordination, cardiovascular strength, breathing and lower leg strength.
  • If you want to lose weight, why not have fun doing it by boxing. At Revolution Training we also provide online training and zoom classes so you can exercise at home.

For more information, contact us today at Revolution Training

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