Fitness 19: Chino

06/10/2016

Burn Fat With This 10-Minute Treadmill Interval Workout

If you’re trying to fit strength and cardio into one short session at the gym, chances are, you’re not going to want to spend a ton of time on the treadmill. Hey, understood—you’ve got muscles to warm up, weights to lift, and bodyweight exercises to crush. But that doesn’t mean you have to forego a killer cardio session in favor of the rest of your fitness routine—10 minutes is enough time to squeeze in an effective cardio interval routine.

This workout is simple—no adjusting the treadmill settings every 30 seconds required. Developed for SELF by Shred415 founders Bonnie Micheli and Tracy Roemer, this treadmill workout combines two-minute runs with challenging walk/jog sections—plus a mini sprint at the end. It utilizes longer periods of effort and switches between speed training and challenging inclines to raise your heart rate, burn calories, and improve your endurance.

Ready to hit the tread? Try this tough workout (and have a gym towel ready).

Fitness Health intervals Training Treadmill Workouts Burn Fat With This 10-Minute Treadmill Interval Workout Posted on June 9, 2016June 10, 2016 by ozdrink_admin Lear Miller Photo, Getty Images If you’re trying to fit strength and cardio into one short session at the gym, chances are, you’re not goi...

06/08/2016

13 Healthy Pizza Recipes You Will Want to Make Immediately

People love pizza, and we mean LOVE it. We get the obsession – it’s bread plus cheese, after all, which is just about the most perfect marriage we can think of. If you think being healthy (or vegan or gluten-free or low-carb) means a life without pizza, we are here to prove you wrong.

Fitness Health Healthy Living Healthy Recipes Pizza 13 Healthy Pizza Recipes You Will Want to Make Immediately Posted on June 8, 2016 by ozdrink_admin People love pizza, and we mean LOVE it. We get the obsession – it’s bread plus cheese, after all, which is just about the most perfect marriage we ca...

06/06/2016

3 Very Simple Things You Can Do Every Single Day To Burn More Calories

Burn Calories Fitness Fitness Tips Health Shape Up 3 Very Simple Things You Can Do Every Single Day To Burn More Calories Posted on June 5, 2016 Nisian Hughes / Getty Images Burning calories does not have to involve a trip to the gym. Sure, fitting in a workout is nice if you can find the time. But…

06/03/2016

How The Afterburn Effect Actually Works

We’ve all heard a trainer or group instructor talk about how the workout we’re doing will keep us burning calories for days after we’re done. Sounds like a weight-loss dream come true. But how legit is this mythical after burn effect? We talked to the experts to drill down what’s going on inside our bodies and how to get the most out of each and every workout.

What exactly does “afterburn” mean?

The afterburn effect is formally called EPOC, meaning excess post-exercise oxygen consumption, Cris Dobrosielski C.S.C.S., C.P.T., spokesperson for the American Council on Exercise (ACE) and founder of Monumental Results, tells SELF. After working out at a high intensity, your body needs to take in oxygen at a higher rate than it did pre-exercise so it can cool down, repair itself, and return to its resting state. “This requires the body and metabolism to work at a higher rate, so it continues to burn calories,” Dobrosielski explains. The exact amount will vary for each person, but research from ACE notes that EPOC can increase calorie burn by six to 15 percent.

What workouts boost afterburn the most?

High-intensity resistance training or high-intensity interval training (HIIT) are the most effective for upping caloric burn post-workout. “Fundamentally, the most effective moves are multi-joint compound exercises,” Dobrosielski says. So rather than doing just a bicep curl, do a squat plus a curl, making it a compound exercise. Burpees, squats with a lateral raise, and jump lunges or jump squats are all good examples of dynamic, compound moves. What makes these moves effective is the level of exertion they require (spoiler: a lot). If you’re healthy, work out regularly, and aren’t injured, “a general gauge is you need to be somewhere between level eight and 10 on a perceived exertion scale,” Dobrosielski says. That means reaching that point where you don’t think you can even bang out one more rep you’re so spent.

Fat Burn Fitness Health HIIT Shape Up Training How The Afterburn Effect Actually Works Posted on June 3, 2016 We’ve all heard a trainer or group instructor talk about how the workout we’re doing will keep us burning calories for days after we’re done. Sounds like a weight-loss dream come true. But h...

05/31/2016

A 4-Minute Cardio Workout That Will Leave Your Abs Crying

Commonly referred to as jump training, plyo (think box jumps, jumping lunges, hurdle hops) involves explosive action in short spurts. At New York City’s Fhitting Room, a boutique fitness studio specializing in high-intensity interval training, coaches include plyometrics in 90 percent of their weekly programming. Each 30-second burst leaves clients breathless and quivery—but psyched about their results. “The exercises increase your muscles’ efficiency by training them to contract and relax more quickly,” says Fhitting Room instructor Julia Avery. “This translates into better performance in other movements—you can jump higher or lift more weight.”

For Olympic gymnast Gabby Douglas plyo training gives her an Olympic-caliber edge—helping her run faster to the vault, flawlessly execute twists and flips, and stick those landings. She’ll do all of that in Rio, and she’ll also be having a great time. In 2012, “I was the underdog,” she says. “Now it’s different. Still, I’m going to have fun and bring my A game.”

Douglas isn’t just catching air with the plyo routine below—she’s also improving her explosive power and coordination. Her trainer, Christian Gallardo, recommends doing this circuit without rest between moves. (It will take you about four minutes to complete.) Add it to the end of your regular workout up to four days per week.

1. High Knees
Stand with feet hip-width apart. Run in place, pumping arms and bringing knees as close to chest as possible, for 30 seconds.

2. Tuck Jump
Stand with feet together, knees soft, arms reaching overhead. Lean forward slightly and lift heels off floor. Jump as high as possible, bringing knees to chest and landing softly on balls of feet. Continue for 30 seconds.

3. V-Up
Lie on back, arms and legs extended. Contract abs, then reach arms and legs to ceiling, forming a V shape. Lower slowly for 1 rep. Do 10 reps.

4. Squat Jump
Stand with feet slightly wider than shoulder-width apart. Jump, fully extending arms, then land in a squat, keeping chest up, as you tap the ground with hands. Continue for 30 seconds.

5. Windshield Wiper
Lie on back with legs straight, feet pointed to ceiling, arms out to sides. Slowly lower feet to left, keeping a 90-degree bend at waist. Lift feet back to ceiling and repeat on opposite side for 1 rep. Do 10 reps.

Sports bra, $23, shorts, $25, and shoes, $150; Nike.com.

Styled by Michaela Dosamantes Hair, Dana Boyer for Oribe Hair Care; makeup, Laura Stiassni for Dior Addict.

For more, pick up the June issue of SELF on newsstands, subscribe, or download the digital edition.

Be sure to tune in: the Olympics begin August 5th on NBC. To learn more about all Olympic hopefuls, visit teamusa.org.

05/26/2016