How To Do HIIT (Without Wrecking Your Body)
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How To Do HIIT (Without Wrecking Your Body)
High-Intensity Interval Training, henceforth “HIIT”, is a well-researched and well-evidenced approach to exercise that gives powerful health benefits.
Specifically, health benefits that we don’t get from moderate exercise (as important as that is too) or endurance training.
Super-quick overview of the benefits first:
- Burns more calories than other forms of exercise
- Boosts your metabolic rate for hours afterwards
- …which means it actually works* for fat loss
- Reduces blood pressure (unless already healthy)
- Can promote muscle growth (depends on other factors)
*remember that most forms of exercise aren’t very good for fat loss, because our metabolism will slow afterwards to compensate. So HIIT flipping this one is quite a big deal.
What actually is it?
HIIT means exercise sessions in which one alternates between high intensity “maximum effort” bursts, and short recovery periods during which more moderate exercise is performed.
An example for runners could be switching between sprinting or jogging, changing mode each time one passes a street light.
❝A total of only two minutes of sprint interval exercise was sufficient to elicit similar responses as 30 minutes of continuous moderate intensity aerobic exercise❞
What did you mean about not wrecking your body? Is that… Likely?
Hopefully not, but it’s a barrier to some! We are not all twenty-something college athletes, after all, and our bodies aren’t always as durable as they used to be.
HIIT relies on intense exercise and short recovery periods, but what if our bodies are not accustomed to intense exercise, and need longer recovery periods? Can we still get the same benefits?
The trick is not to change the intensity or the recovery periods, but the exercise itself.
For HIIT to work the “intense” part has to be best-effort or approaching such. That part’s not negotiable. The recovery periods can be stretched a bit if you need to, but with the right tweaks, you ideally won’t have to do that.
Great! How?
First, note that you can do resistance interval training without impact. For example, if you crank up the resistance on an exercise bike or similar machine, you will be doing resistance training along with your cardio, and you’ll be doing it without the impact on your joints that you would if out pounding the pavement on foot.
(Running is fine if your body is used to it, but please don’t make HIIT your first running exercise in a decade)
Second, consider your environment. That exercise bike? You can get off it any time and you’re already at home (or perhaps your gym, with your car outside). Not so if you took up mountain biking or road racing.
Third, go for what is gentle in motion, even if it’s not resistance work per se. Swimming is a fabulous option for most people, and can absolutely be done with HIIT principles. Since vision is often obscured while swimming, counting strokes can be a good way to do HIIT. For example, ten strokes max effort, ten strokes normal, repeat. Do make sure you are aware of where the end of the pool is, though!
Fourth, make it fun! Ok, this one’s not about the safety quite so much, but it is about sustainability, and that’s critical for practical purposes too. You will only continue an exercise routine that you enjoy, after all.
- Could you curate a musical playlist that shifts tempo to cue your exercise mode intervals?
- Could you train with an exercise partner? Extra fun if this has a “relay race” feel to it, i.e. when one person completes a high intensity interval, the other person must now begin theirs.
Need some pointers getting started?
There are a lot of HIIT apps out there, so you can just search for that on your device of choice.
But!
We at 10almonds have recommended 7-Minute Workout before, which is available for iOS and for Android, and we stand by that as a great starting choice.
Enjoy!
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If You’re Not Flexible, These Are The Only 3 Stretches You Need, To Fix That
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If you can’t put your leg behind your head while standing, try doing the splits against a wall first, and progress from there! ← text version of an item from a “if you can’t do this yet, try this first” picture set this writer saw on Instagram once upon a time
So, what if you’re more at the point of not quite being able to touch your toes yet?
From zero to…
Liv, of LivInLeggings fame, has these three starter-stretches that are actually starter-stretches:
Stretch 1: Reverse Tabletop with Foot Tuck Variation
- Sit on the floor, feet slightly wider than your hips, lean back onto your hands (fingertips pointing outward).
- Lift your hips towards a reverse tabletop, engage your glutes, and flatten the front of your hips.
- Add a foot tuck variation by stepping one foot back and pressing your weight forward.
Benefits:
- Stretches multiple muscles, including the soles of the feet.
- Improves foot arches, balance, and stability.
- Loosens fascia, enhancing flexibility in subsequent stretches.
Stretch 2: Squat to Forward Fold
- Start in a low squat (feet wider than your hips, toes mostly forward).
- Alternate between a low squat and a forward fold, keeping your hands on the floor or your toes.
Benefits:
- Stretches hamstrings, glutes, and lower back.
- Maintains good form and avoids overstraining.
Stretch 3: Side Lunge with Side Body Reach
- Begin in a tall kneeling position, step one foot out to the side (toes pointing outward).
- Lunge your hips towards your front ankle, keeping your tailbone tucked.
- Add a side body reach by resting your forearm on your thigh and reaching the other arm overhead.
- For a deeper stretch, cradle the back of your head with your hand, pressing lightly for a tricep stretch.
Benefits:
- Stretches inner thighs, lats, and triceps.
- Improves posture, shoulder mobility, and low squat ability.
For more on each of these plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Test For Whether You Will Be Able To Achieve The Splits
Take care!
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Yoga For Stiff Birds – by Marion Deuchars
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Quick show of hands, who here practices yoga in some fashion, but does not necessarily always look Instagrammable while doing it? Yep, same here.
This book is a surprisingly practical introduction to yoga for newcomers, and inspirational motivator for those of us who feel like we should do more.
Rather than studio photography of young models in skimpy attire, popular artist (and well-practised yogi) Marion Deuchars offers in a few brushstrokes what we need to know for each asana, and how to approach it if we’re not so supple yet as we’d like to be.
Bottom line: whether for yourself or as a gift for a loved one (or both!) this is a very charming introduction to (or refresher of) yoga.
Click here to check out Yoga For Stiff Birds, and get yours going!
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Cheeky diet soft drink getting you through the work day? Here’s what that may mean for your health
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Many people are drinking less sugary soft drink than in the past. This is a great win for public health, given the recognised risks of diets high in sugar-sweetened drinks.
But over time, intake of diet soft drinks has grown. In fact, it’s so high that these products are now regularly detected in wastewater.
So what does the research say about how your health is affected in the long term if you drink them often?
Breakingpic/Pexels What makes diet soft drinks sweet?
The World Health Organization (WHO) advises people “reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (six teaspoons) per day would provide additional health benefits.”
But most regular soft drinks contain a lot of sugar. A regular 335 millilitre can of original Coca-Cola contains at least seven teaspoons of added sugar.
Diet soft drinks are designed to taste similar to regular soft drinks but without the sugar. Instead of sugar, diet soft drinks contain artificial or natural sweeteners. The artificial sweeteners include aspartame, saccharin and sucralose. The natural sweeteners include stevia and monk fruit extract, which come from plant sources.
Many artificial sweeteners are much sweeter than sugar so less is needed to provide the same burst of sweetness.
Diet soft drinks are marketed as healthier alternatives to regular soft drinks, particularly for people who want to reduce their sugar intake or manage their weight.
But while surveys of Australian adults and adolescents show most people understand the benefits of reducing their sugar intake, they often aren’t as aware about how diet drinks may affect health more broadly.
Diet soft drinks contain artificial or natural sweeteners. Vintage Tone/Shutterstock What does the research say about aspartame?
The artificial sweeteners in soft drinks are considered safe for consumption by food authorities, including in the US and Australia. However, some researchers have raised concern about the long-term risks of consumption.
People who drink diet soft drinks regularly and often are more likely to develop certain metabolic conditions (such as diabetes and heart disease) than those who don’t drink diet soft drinks.
The link was found even after accounting for other dietary and lifestyle factors (such as physical activity).
In 2023, the WHO announced reports had found aspartame – the main sweetener used in diet soft drinks – was “possibly carcinogenic to humans” (carcinogenic means cancer-causing).
Importantly though, the report noted there is not enough current scientific evidence to be truly confident aspartame may increase the risk of cancer and emphasised it’s safe to consume occasionally.
Will diet soft drinks help manage weight?
Despite the word “diet” in the name, diet soft drinks are not strongly linked with weight management.
In 2022, the WHO conducted a systematic review (where researchers look at all available evidence on a topic) on whether the use of artificial sweeteners is beneficial for weight management.
Overall, the randomised controlled trials they looked at suggested slightly more weight loss in people who used artificial sweeteners.
But the observational studies (where no intervention occurs and participants are monitored over time) found people who consume high amounts of artificial sweeteners tended to have an increased risk of higher body mass index and a 76% increased likelihood of having obesity.
In other words, artificial sweeteners may not directly help manage weight over the long term. This resulted in the WHO advising artificial sweeteners should not be used to manage weight.
Studies in animals have suggested consuming high levels of artificial sweeteners can signal to the brain it is being starved of fuel, which can lead to more eating. However, the evidence for this happening in humans is still unproven.
You can’t go wrong with water. hurricanehank/Shutterstock What about inflammation and dental issues?
There is some early evidence artificial sweeteners may irritate the lining of the digestive system, causing inflammation and increasing the likelihood of diarrhoea, constipation, bloating and other symptoms often associated with irritable bowel syndrome. However, this study noted more research is needed.
High amounts of diet soft drinks have also been linked with liver disease, which is based on inflammation.
The consumption of diet soft drinks is also associated with dental erosion.
Many soft drinks contain phosphoric and citric acid, which can damage your tooth enamel and contribute to dental erosion.
Moderation is key
As with many aspects of nutrition, moderation is key with diet soft drinks.
Drinking diet soft drinks occasionally is unlikely to harm your health, but frequent or excessive intake may increase health risks in the longer term.
Plain water, infused water, sparkling water, herbal teas or milks remain the best options for hydration.
Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Will there soon be a cure for HIV?
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Human immunodeficiency virus, or HIV, is a chronic health condition that can be fatal without treatment. People with HIV can live healthy lives by taking antiretroviral therapy (ART), but this medication must be taken daily in order to work, and treatment can be costly. Fortunately, researchers believe a cure is possible.
In July, a seventh person was reportedly cured of HIV following a 2015 stem cell transplant for acute myeloid leukemia. The patient stopped taking ART in 2018 and has remained in remission from HIV.
Read on to learn more about HIV, the promise of stem cell transplants, and what other potential cures are on the horizon.
What is HIV?
HIV infects and destroys the immune system’s cells, making people more susceptible to infections. If left untreated, HIV will severely impair the immune system and progress to acquired immunodeficiency syndrome (AIDS). People living with untreated AIDS typically die within three years.
People with HIV can take ART to help their immune systems recover and to reduce their viral load to an undetectable level, which slows the progression of the disease and prevents them passing the virus to others.
How can stem cell transplants cure HIV?
Several people have been cured of HIV after receiving stem cell transplants to treat leukemia or lymphoma. Stem cells are produced by the spongy tissue located in the center of some bones, and they can turn into new blood cells.
A mutation on the CCR5 gene prevents HIV from infecting new cells and creates resistance to the virus, which is why some HIV-positive people have received stem cells from donors carrying this mutation. (One person was reportedly cured of HIV after receiving stem cells without the CCR5 mutation, but further research is needed to understand how this occurred.)
Despite this promising news, experts warn that stem cell transplants can be fatal, so it’s unlikely this treatment will be available to treat people with HIV unless a stem cell transplant is needed to treat cancer. People with HIV are at an increased risk for blood cancers, such as Hodgkin lymphoma and non-Hodgkin lymphoma, which stem cell transplants can treat.
Additionally, finding compatible donors with the CCR5 mutation who share genetic heritage with patients of color can be challenging, as donors with the mutation are typically white.
What are other potential cures for HIV?
In some rare cases, people who started ART shortly after infection and later stopped treatment have maintained undetectable levels of HIV in their bodies. There have also been some people whose bodies have been able to maintain low viral loads without any ART at all.
Researchers are studying these cases in their search for a cure.
Other treatment options researchers are exploring include:
- Gene therapy: In addition to stem cell transplants, gene therapy for HIV involves removing genes from HIV particles in patients’ bodies to prevent the virus from infecting other cells.
- Immunotherapy: This treatment is typically used in cancer patients to teach their immune systems how to fight off cancer. Research has shown that giving some HIV patients antibodies that target the virus helps them reach undetectable levels of HIV without ART.
- mRNA technology: mRNA, a type of genetic material that helps produce proteins, has been used in vaccines to teach cells how to fight off viruses. Researchers are seeking a way to send mRNA to immune system cells that contain HIV.
When will there be a cure for HIV?
The United Nations and several countries have pledged to end HIV and AIDS by 2030, and a 2023 UNAIDS report affirmed that reaching this goal is possible. However, strategies to meet this goal include HIV prevention and improving access to existing treatment alongside the search for a cure, so we still don’t know when a cure might be available.
How can I find out if I have HIV?
You can get tested for HIV from your primary care provider or at your local health center. You can also purchase an at-home HIV test from a drugstore or online. If your at-home test result is positive, follow up with your health care provider to confirm the diagnosis and get treatment.
For more information, talk to your health care provider.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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Survival of the Prettiest – by Dr. Nancy Etcoff
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Beauty is in the eye of the beholder, right? And what does it matter, in this modern world, especially if we are already in a happy stable partnership?
The science of it, as it turns out, is less poetic. Not only is evolutionary psychology still the foundation of our perception of human beauty (yes, even if we have zero possibility of further procreation personally), but also, its effects are far, far wider than partner selection.
From how nice people are to you, to how much they trust you, to how easily they will forgive a (real or perceived) misdeed, to what kind of medical care you get (or don’t), your looks shape your experiences.
In this very easy-reading work that nevertheless contains very many references, Dr. Etcoff explores the science of beauty. Not just what traits are attractive and why, but also, what they will do for (or against) us—in concrete terms, with numbers.
Bottom line: if you’d like to better understand the subconscious biases held by yourself and others, this book is a top-tier primer.
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Pumpkin Protein Crackers
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Ten of these (give or take what size you make them) will give you the 20g protein that most people’s body’s can use at a time. Five of these plus some of one of the dips we list at the bottom will also do it:
You will need
- 1 cup chickpea flour (also called gram flour or garbanzo bean flour)
- 2 tbsp pumpkin seeds
- 1 tbsp chia seeds
- 1 tsp baking powder
- ¼ tsp MSG or ½ tsp low-sodium salt
- 2 tbsp extra virgin olive oil
Method
(we suggest you read everything at least once before doing anything)
1) Preheat the oven to 350℉ / 180℃.
2) Combine the dry ingredients in a mixing bowl, and mix thoroughly.
3) Add the oil, and mix thoroughly.
4) Add water, 1 tbsp at a time, mixing thoroughly until the mixture comes together and you have a dough ball. You’ll probably need 3–4 tbsp in total, but do add them one at a time.
5) Roll out the dough as thinly and evenly as you can between two sheets of baking paper. Remove the top layer of the paper, and slice the dough into squares or triangles. You could use a cookie-cutter to make other shapes if you like, but then you’ll need to repeat the rolling to use up the offcuts. So we recommend squares or triangles at least for your first go.
6) Bake them in the oven for 12–15 minutes or until golden and crispy. Enjoy immediately or keep in an airtight container.
Enjoy!
Want to learn more?
For those interested in some things to go with what we have going on today:
- Muhammara ← this is a very nutritionally-dense dip (not to mention tasty; seriously, check out these flavors)
- Hero Homemade Hummus ← a classic
- Plant-Based Healthy Cream Cheese ← also a very respectable option
Take care!
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