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Kim Miller, Bodysmart? Inc's principal is an active [url=http://www.rtnagel.com/louboutin.php]louboutin[/url] newspaper and [url=http://letli.com/index.php?page=item&id=5561]hollister sale The Perfect Camera for You! - written by Myron Jonson[/url] magazine columnist. She has been in the health field her entire adult life. As a full-time, freelance personal trainer and wellness coach, she has influenced the health, well being, and livelihoods of hundreds of clients from diverse walks of life and ages ranging from [url=http://www.jeremyparendt.com/jimmy-choo.php]jimmy choo paris[/url] preteens to octogenarians.Kim is an active tennis player, having played on several National and State teams. She is involved in distance running, weight lifting, cooking. Kim's professional credentials includes a Bachelor of Science degree in Health and Physical Education from Cleveland State University. Kim is a personal trainer certified by the American Council on Exercise (ACE). ACE is one of the top three accreditation groups in the United States. She is also certified as a wellness coach with Wellcoaches who have earned the coveted endorsement of the American College of Sportsmedicine.
There's no doubt, our metabolism slows as we age. Before reading on, ask yourself this question, " Do I want to accept the fact of a slowing metabolism, or do I want to implement a strategy to counter the effects of a decreased metabolic rate?
This is a [url=http://www.rtnagel.com/airjordan.php]nike air jordan pas cher[/url] difficult question and some people may believe that the intent of the question is to challenge the reader into seeing it my way. After all, wouldn't we seem weak willed if we announced, "I'm going to accept my slowing [url=http://www.giuseppezanottipaschere.com]giuseppe zanotti sneakers[/url] metabolism and let my life's energy do as it may!" The intent of the question however is not to influence the reader into my way of thinking, but to highlight the difficulty we face in deciding at what juncture in life we abandon certain time consuming and energy expending health practices that are difficult to maintain in favor of a less physically arduous lifestyle that may offer more daily time, balance, and life enjoyment.
This will be a topic for another issue. The question of exercise intensity and exercise duration as it corresponds to balancing life enjoyment is raised in this issue because the most effective way to supercharge metabolism requires much effort! And this effort, if [url=http://www.thehygienerevolution.com/hollister.php]hollister[/url] you remember, is in the form of high intensity anaerobic intervals! Are you ready? First a review of EPOC
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Excess Post Oxygen Consumption
When you exercise using the high intensity interval system, your body consumes considerably more oxygen. And the more oxygen you expend, the more calories you burn. However this increased oxygen during exercise is not really what fuels what we all desire, a higher metabolic rate; it's the after-burn, or what is called EPOC, and more descriptively, excess post exercise oxygen consumption that fuels our metabolism. It works like this. The more energy your body uses during training, the higher EPOC. EPOC works in increasing metabolism by telling our body to get back to balance or what is referred to as homeostasis.
Getting back to homeostasis takes energy though, and this energy burns calories for several hours if not days afterward. That's why [url=http://www.sandvikfw.net/shopuk.php]hollister sale[/url] hard working athletes who consume thousands of calories still find it difficult to sustain their weights. Their bodies are calorie burning machines even when they are at rest. How would you like to have even a fraction of their speedy metabolisms? Read on for examples of this high intensity interval system designed to put you in EPOC and burn hundreds of calories even while you are sleeping!
There are thousands of ways that intervals may be designed. You'll need to try out a few to see what it feels like. The following are good examples of interval training that will put you in EPOC and intensify your ability to burn fat. The following is directly from Men's Health Magazine. It should give you a better understanding of interval variations. Keep in mind that trying a few will give you a different feel than long and steady cardiovascular training. Go ahead and try a few of these variations and let me know how they go. I'm always available for questions and I'd be happy to hear how the increased intensity is working for you.
Getting Up to Speed
They say that slow and steady wins the race. But the cardiovascular key to fat burning is using interval training workouts - workouts that alternate high-intensity levels with lower-intensity effort. This formula keeps your body burning calories long after you've stopped working out.
Interval training mimics sports - start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or rest. You can use interval training workouts any way you want - running, cycling, swimming, on elliptical trainers, even walking if you alternate a speed walk and slow walk.
You can also vary the intensity levels in different combinations. To start, here are three options for setting your workout. (If you use exercise machines, don't choose the interval workout; choose the manual one, and create your own intensities by adjusting it yourself. It'll give you greater control over the speeds and will help you burn fat faster.) You'll derive benefits in as little as a 20-minute interval workout. As you build up endurance and strength, you can add time to your workout.
Interval Variation I: Standard
The following is a typical interval workout. You alternate the same period of low [url=http://www.rtnagel.com/airjordan.php]jordan pas cher[/url] intensity with the same period of higher intensity.
a. 3 - 5 minutes warm-up (light jog, low intensity, gradually increasing at the end of the warm up period)
b. A 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)
c. 3 - 5 minutes cool-down (light jog, low intensity, [url=http://www.jeremyparendt.com/Hollister-b5.php]hollister france[/url] gradually decreasing by the end of the cool-down period)
Interval Variation II: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of [url=http://www.jeremyparendt.com/Hollister-b5.php]hollister[/url] your workout before coming back down.
a. 3 - 5 minutes warm-up
b. 30 seconds high intensity, 1 minute low intensity
c. 45 seconds high intensity, 1 minute low intensity
d. 60 seconds high intensity, 1 minute low intensity
e. 90 seconds high intensity, 1 minute low intensity
f. 60 seconds high intensity, 1 minute low [url=http://www.mxitcms.com/abercrombie/]abercrombie[/url] intensity
g. 45 seconds high intensity, 1 minute low intensity
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i. 3 - 5 minutes cool-down
Interval Variation III: Sports Conditioning
Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.
a. 3 - 5 minutes warm-up
b. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once
c. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)
c. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest [url=http://www.tagverts.com/barbour.php]barbour deutschland[/url] (repeat 6 - 10 times)
d. 3 - 5 minutes cool-down
In following articles, look for perspectives in how we may decide at what juncture in life we alter certain time consuming and energy expending health practices. The key for all of us lies in [url=http://a.99999m.com/guestbook.asp?guestid=]louboutin[/url] knowing when to change certain practices that may offer more balance and enjoyable yet healthy lifestyle. None of us want to feel like we are "giving into aging prematurely," but having a flexible mind and healthy alternatives are central to growing well.
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Kim Miller Article Feed :
High [url=http://www.osterblade.com]moncler sito ufficiale[/url] Intensity Intervals for Increased MetabolismArticle Summary: Discusses the difficulty we face in deciding at what juncture in life we abandon certain time consuming and energy expending health practices that are difficult to maintain in favor of a less physically arduous lifestyle that may offer more daily time, balance, and life enjoyment.

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**NOTE** - has claimed original rights on the article [link widoczny dla zalogowanych] "Things you can do in between gym sessions to build muscle" ... if there is a dispute on the originality of this article ... please contact us via our and supply our staff with the appropriate details of dispute (ie ).
Sarah Haines Article Feed :
Things you can do in between gym sessions to build muscleArticle Summary: Many people [link widoczny dla zalogowanych] make the mistake of believing that all muscle building happens in the gym. In fact you are destroying muscle tissue during your work out and it is during your rest time that the muscle is rebuilt. What can you do to aid that [link widoczny dla zalogowanych] process?
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Sarah Haines likes a man to be ripped and in this article discusses what you can do alongside taking discount supplements to aid your body's recovery after a workout.
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Will discount supplements [link widoczny dla zalogowanych] benefit your body on off days? If you want to see serious results from your bodybuilding, you need to know that [link widoczny dla zalogowanych] there is a huge amount that you can do in between workout session to aid muscle growth. You dont build muscle in the gym. After each workout [link widoczny dla zalogowanych] destroys muscle tissue it is rebuilt during your rest periods. It is in the recovery from training where you can really achieve results [link widoczny dla zalogowanych] and recently [link widoczny dla zalogowanych] a lot of attention has been focused on post-workout nutrition. You [link widoczny dla zalogowanych] body is most able to and most in need to absorbing nutrients after your work out.
You put a lot of strain on your body in the gym and good meal after the workout helps your body to recover. Essentially putting [link widoczny dla zalogowanych] your body into an anabolic state with increased protein syntheseis. This means more gain from your workout.
Directly after training there are several things you can do to help the recovery process. One is a contrasting shower, where you switch between bursts of hot and then [link widoczny dla zalogowanych] cold water to improve circulation. If you alternate between having the water as hot as you can stand and [link widoczny dla zalogowanych] as cold as you can stand, then repeating it 4-6 times you will increase the size of your vessels during the hot periods and decrease them in the cold sections. Circulation is freed up by this process which is known as vaso-dilation and vaso-constriction.
When you leave the gym and ice massage is another great way to stimulate your muscles. You can reduce the tightness of the muscle group you have been working on by rubbing an ice cube [link widoczny dla zalogowanych] along the muscle belly. You build waste products in the muscle during training and this allows you to pump them out. Avoid rubbing the ice over your joints.
Many people stretch as [link widoczny dla zalogowanych] part of their warm up before they train but stretching after a workout is also just as important. Try static stretches, as they improve your range of motion and are much more relaxing than other forms of stretching after a hard workout. Stretching also reduces the incidence or severity of injury, delays the onset of muscular fatigue, prevents muscle soreness after strenuous exercise, increases your muscular efficiency and helps to prolong your active sporting life.
You lost a lot of calories and nutrients during your training session and it is important that you replenish them now. Straight after training eat some fruit and take your protein supplements. Around an hour after training you should then eat a meal that contains plenty of carbs and protein.
Remarkably your body is building the most muscle while you are sleeping. This makes it important that you sleep properly. Let your muscles relax with around 7 hours of sleep to [link widoczny dla zalogowanych] see the best results. If you suffer with being unable to sleep there are herbs like camomile you can take to help you. It is advisable not to take these any more than 2-3 times a week.
The downtime when your body is relaxing and muscles are growing is, as you can see, hugely important.