•Weight/Strength Training : training that uses weights for resistance. By creating a stress to the muscles with weights (e.g. barbells, dumbbells, machines), muscles become activated, develop and get stronger.
BENEFITS: helps control weight, stop bone loss, improve balance, build muscle, improve muscle tone & definition, improve body composition, boost metabolism (BMR), boost energy levels.
•Cardio: anything that raises your heart rate and makes you breathe heavy.
BENEFITS: weight loss, improves cardiovascular function & ↓ risk of heart attack, ↓ blood pressure, regulates blood sugar, ↑ lung capacity, mood boost, improves sleep, reduces stress.
HIIT (high intensity interval training) – intervals of high intensity exercise followed by a short rest period.
i.e. 1 minute of sprints (85-90% max heart rate) followed by 30 seconds of rest repeated for 15 minutes
LISS (low intensity steady state) – gets your heart rate up to an aerobic level, or 50-60% of your max heart rate, and is maintained for 30 minutes or more
i.e. walk on the treadmill for 45 minutes
•Circuit Training : alternate between several exercises (usually 5-10) that target different muscle groups with minimal rest
What are the benefits of HIIT vs LISS vs Circuit Training?
BENEFITS: time efficient, effective at reducing body fat, has an after-burn effect (EPOC)
CONS: a lot of work/intensity, challenging for beginners, more recovery time needed, not ideal for those with heart conditions
BENEFITS: provides fat loss results, safe for everyone, little recovery time, low injury risk
CONS: can plateau over time, less
BENEFITS: full body workout that combines weight training and cardio (maximum results), powerful calorie burn and fat loss, improves metabolism, variety of movements/fun workout, can break through fitness plateau
CONS: can be challenging for beginners, causes fatigue quickly
Intermittent fasting has become a widely popular eating pattern due to research indicating that it is an effective weight loss strategy and may improve health.
What is fasting? Fasting is periods of abstaining from eating and sometimes drinking.
There are different variations to fasting including the
→ 5:2 diet (eat 5 days, fast 2 days)
→ 24 hour fasting (alternating days of fasting with normal eating days)
→ 16:8 Intermittent fasting (16 hours of fasting, 8 hour eating window)
Intermittent fasting 16:8 has become a health trend in recent years and is the go-to fasting method for people interested in trying fasting.
Before trying intermittent fasting here are some things you should know!
•Promotes weight loss - significant DECREASE in weight, body fat, and waist circumference
•Positive effects of on cognitive performance (memory and learning)
•Fasting can lower blood pressure and LDL cholesterol
•Improves blood sugar levels
•Decreases hunger over time
•May improve immunity
•Protect against age related and chronic disease
• Protein intake
Sometimes it is difficult to meet daily protein requirements (recommendations are 1g / lb of body weight) in the small eating window. For instance if a 170 lb
individual is fasting it may challenging to get in that amount of protein in 3 meals. To put that in perspective that is the equivalent of 27 oz of chicken breast.
• Make temporarily reduce energy levels
While your body adjusts to fasting and not receiving fuel at regular intervals you may feel bouts of fatigue and tiredness. This may affect productivity and reduce motivation for physical activity and exercise.
•Hormone production (especially in women)
When people intermittent fast they are likely putting themselves in a calorie deficit. Without adequate protein and fat intake, hormone production may be disrupted and create imbalances. In particular, estrogen is a common hormone impacted by fasting. This can have implications on digestion, metabolism, bone health, recovery, and mood.
•Not recommended for people taking medications that require food, individuals with thyroid dysfunction, pregnant women or women trying to conceive
•Indigestion and bloating. More susceptible to abdominal pain and bloating if eating large portions in a small-time frame.