![]() Interplay. 20. 15- 1. Descent: Underground Early Access. Classic Star Trek! Interval Training and Intermittent Fasting: A Winning Combo. By Dr. Mercola. If you're still not doing interval training, you're likely wasting an awful lot of time in the gym. This is one of the most important developments in fitness science that I can think of, as you can reap far greater health benefits in less time. But I've recently also started talking about the potential health benefits of intermittent fasting and working out in a fasted state (i. When you exercise while fasting, it essentially forces your body to shed fat, as your body's fat burning processes are controlled by your sympathetic nervous system (SNS), and your SNS is activated by exercise and lack of food. The history of hypnosis is full of contradictions. On the one hand, a history of hypnosis is a bit like a history of breathing. Like breathing, hypnosis is an. Civil Engineering Applications for the use of consulting engineers, structural designers, and architects. Get the latest health news, diet & fitness information, medical research, health care trends and health issues that affect you and your family on ABCNews.com. When combined, high intensity exercise and intermittent fasting can be a winning strategy to bring your fitness to the next level; Recent research demonstrates that. The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy. Evidence is indeed mounting in support of this strategy, and I believe it could be quite beneficial, provided you've already made some fundamental lifestyle changes with regards to diet and exercise. The hemi is a brilliant motor, it In any discussion of what women want, no trait gets more attention than social status. Acknowledged as a key female attraction cue, it When combined, high- intensity exercise and intermittent fasting could very well be a winning strategy to bring your fitness to the next level. Keep in mind that fasting, or exercising in a fasted state, would be unwise if you're still eating a diet full of processed foods, so addressing your diet is absolutely crucial before you venture into any kind of fasting. Also, when undertaking any kind of calorie restriction, such as intermittent fasting or simply skipping breakfast, it's critical to cut the right calories, namely carbohydrates (those from sugars and grains that is, NOT vegetable carbs). Carb Restriction May Improve Performance in Elite Athletes A recent study from the Swedish School of Sport and Health Sciences. Ten elite level cyclists performed one hour of interval training at approximately 6. Muscle biopsies were taken before and three hours after exercise. Results showed that exercising in a glyocogen depleted state increased mitochondrial biogenesis. The results suggest that low glycogen exercise may be beneficial for improving muscle oxidative capacity. So if you don't have sufficient fuel in your system when you exercise, you're going to break down other tissues but not the active muscle, i. According to fitness expert Ori Hofmekler, author of The Warrior Diet, you can quite literally re- design your physique using a combination of under- eating and exercise. However this really only works well once you've become fat- adapted, meaning your metabolism has become proficient at burning fat. To learn more about this, please see my other recent article on this topic, What Does it Mean to Be Fat- Adapted? Interval Training Burns More Calories in Less Time In related news, research presented at the Integrative Biology of Exercise VI meeting. Colorado on October 1. All in all, in less than 2. According to lead researcher, exercise physiology graduate student Kyle Sevits: 3. Nearly all the calories are burned in those 2. He also points to additional benefits that come from interval training, including increased insulin sensitivity and glucose tolerance, both of which are important for overall good health. Back in April, I reported on a study that found doing just three minutes of high- intensity training per week for four weeks, could lead to significant changes in important health indices, including a 2. Another important benefit of high- intensity interval training is its ability to naturally increase your body's production of human growth hormone (HGH), also known as . It also plays an important part in promoting overall health and longevity. This is something you cannot get from conventional, aerobic endurance training. How to Maximize the Health Benefits of Peak Fitness Training While it's theoretically possible to reap valuable results with as little as three minutes (plus rest periods in between spurts) once a week, it would be more beneficial doing them two or three times a week for a total of four minutes of intense exertion per session, especially if you are not doing strength training. You do not need to do high- intensity exercises more often than that however. In fact, doing it more frequently than two or three times a week can be counterproductive, as your body needs to recover between sessions. Intensity is KEY for reaping all the benefits interval training can offer. To perform it correctly, you'll want to raise your heart rate to your anaerobic threshold, and to do that, you have to give it your all for those 2. Different studies will use different intervals of exertion and recuperation. For example, in the featured study on elite athletes, bouts of exertion were separated by four- minute rest intervals. Here's a summary of what a typical interval routine might look like using an elliptical: Warm up for three minutes. Exercise as hard and fast as you can for 3. You should be gasping for breath and feel like you couldn't possibly go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate. Recover for 9. 0 seconds, still moving, but at slower pace and decreased resistance. Repeat the high- intensity exercise and recovery 7 more times. When you're first starting out, depending on your level of fitness, you may only be able to do two or three repetitions of the high- intensity intervals. As you get fitter, just keep adding repetitions until you're doing eight during your 2. Once you regularly incorporate these 2. However, it's important to realize that there is a profound synergy between the two, as yet another recent study demonstrates. The researchers examined data from 1. TV show . Using a mathematical computer model of human metabolism, the researchers calculated the impact of the diet and exercise changes resulting in weight loss, to evaluate the relative contributions of each. Interestingly, while diet alone was calculated to be responsible for more weight loss overall than exercise, only 6. The remaining 3. 5 percent reduction in total body weight was a reduction in lean muscle mass. Exercise alone resulted in fat loss only, along with a small increase in lean muscle mass. According to the National Institutes of Health press release: 4. If at any point you don't have enough energy or don't feel good, then it is likely time to shift your experiment and reduce the hours of fasting. Intermittent fasting should make you feel better, and if it doesn't then it is best to reevaluate your strategy. Make sure to keep the following two points in mind: 1. Timing of meals: Intermittent fasting is not extreme calorie restriction. You're not supposed to starve yourself. Rather it's simply a matter of timing your meals properly by abstaining from food during much of the day, and limiting your eating to a small window later in the evening. If you were to limit eating to say 4- 7 pm, you are effectively fasting for 2. Ideally, you'll want to fast for at least 1. If you can't abstain from food entirely during the day, limit it to small servings of light, low- glycemic, mostly raw foods such as fruits, vegetables, whey protein or lightly poached eggs every 4- 6 hours. Whatever times you choose, it will be very helpful to avoid having any food or calories for three hours prior to going to bed as this will minimize oxidative damage to your system and give your body a major jumpstart in intermittent fasting. Break your fast with a recovery meal on workout days: On the days that you work out while fasting, you need to consume a recovery meal 3. Fast- assimilating whey protein is ideal. Then fast again until you eat your main meal at night. It's very important that you eat an appropriate recovery meal after your workout session, as this will prevent brain and muscle damage from occurring, so do NOT skip this meal. If the thought of fasting for 1. This is because eating a full meal, particularly carbohydrates, before your workout will inhibit your sympathetic nervous system and reduce the fat burning effect of your exercise. Instead, eating lots of carbs activates your parasympathetic nervous system, (which promotes energy storage – the complete opposite of what you're aiming for). The History of Hypnosis. The history of hypnosis is full of contradictions. On the one hand, a history of hypnosis is a bit like a history of breathing. Like breathing, hypnosis is an inherent and universal trait, shared and experienced by all human beings since the dawn of time. On the other hand, it’s only in the last few decades that we’ve come to realise that! Hypnosis itself hasn’t changed for millennia, but our understanding of it and our ability to control it has changed quite profoundly. The history of hypnosis, then, is really the history of this change in perception. In the 2. 1st century, there are still those who see hypnosis as some form of occult power. Those who believe that hypnosis can be used to perform miracles or control minds are, of course, simply sharing the consensus view that prevailed for centuries. Recorded history is full of tantalising glimpses of rituals and practices that look very much like hypnosis from a modern perspective, from the “healing passes” of the Hindu Vedas to magical texts from ancient Egypt. These practices tend to be for magical or religious purposes, such as divination or communicating with gods and spirits. It’s important to remember, however, that what we see as occultism was the scientific establishment of its day, with exactly the same purpose as modern science – curing human ills and increasing knowledge. From a Western point of view, the decisive moment in the history of hypnosis occurred in the 1. Century (coinciding with the Enlightenment and the Age of Reason). The work of Franz Mesmer, amongst others, can be seen as both the last flourish of “occult” hypnosis and the first flourish of the “scientific” viewpoint. Mesmer was the first to propose a rational basis for the effects of hypnosis. Although we now know that his notion of “animal magnetism”, transferred from healer to patient through a mysterious etheric fluid, is hopelessly wrong, it was firmly based on scientific ideas current at the time, in particular Isaac Newton’s theories of gravitation. Mesmer was also the first to develop a consistent method for hypnosis, which was passed on to and developed by his followers. It was still a very ritualistic practice. Mesmer himself, for instance, liked to perform mass inductions by having his patients linked together by a rope, along which his “animal magnetism” could pass. He was also fond of dressing up in a cloak and playing ethereal music on the glass harmonica whilst this was happening. The popular image of the hypnotist as a charismatic and mystical figure can be firmly dated to this time. Inevitably, these magical trappings led to Mesmer’s downfall, and for a long time, hypnotism was a dangerous interest to have for anybody looking for a mainstream career. Nevertheless, the stubborn fact remained that hypnosis worked, and the 1. Century is characterised by individuals seeking to understand and apply its effects. Surgeons and physicians like John Elliotson and James Esdaille pioneered its use in the medical field, risking their reputation to do so, whilst researchers like James Braid began to peel away the obscuring layers of mesmerism, revealing the physical and biological truths at the heart of the phenomenon. Thanks to their persistence and efforts, by the end of the century hypnosis was accepted as a valid clinical technique, studied and applied in the great universities and hospitals of the day. This trend continued into the 2. Century, although in some ways, hypnosis became imprisoned by its own respectability, as it became mired in endless academic debate about “state” or “non- state”. This conundrum – does hypnosis have a real, physical basis, or not? Important shifts were happening elsewhere, however. First of all, the centre of hypnotic gravity moved from Europe to America, where all the most significant breakthroughs of the 2. Secondly, hypnosis became a popular phenomenon, something that was increasingly available to the layman, outside of the laboratory or clinic. At the same time, the style of hypnosis changed, from a direct instruction issued by an authoritarian figure (a legacy of the charismatic mesmerist) to a more indirect and permissive style of trance induction, based on subtly persuasive language patterns. This was largely due to the work of therapists such as Milton H. Erickson. More importantly, perhaps, hypnosis became increasingly practical, and regarded as a useful tool for easing psychological distress and bringing about profound change in a variety of situations. This theme has continued up to the present day. Advances in neurological science and brain imaging, together with the work of British psychologists Joe Griffin and Ivan Tyrrell who linked hypnosis to the Rapid Eye Movement (REM), have also helped to resolve the “state/non- state” debate, bringing hypnosis and hypnotic trance firmly into the realm of everyday experience. At the same time, the nature of “ordinary” consciousness is better understood as a series of trance states that we go into and out of all the time. The history of hypnosis, then, is like the search for something that was in plain view all along, and we can now see it for what it is – a universal phenomenon that’s an inextricable part of being human. The future of hypnosis will be to fully realise the incredible potential of our natural hypnotic abilities.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |