HIIT, But Make It HIRT

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This May HIRT A Bit

This is Ingrid Clay. She’s a professional athlete, personal trainer, chef*, and science writer.

*A vegan bodybuilding chef, no less:

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For those who prefer reading…

This writer does too

We’ve previously reviewed her book, “Science of HIIT”, and we’re going to be talking a bit about High Intensity Interval Training today.

If you’d like to know a little more about the woman herself first, then…

Centr | Meet Ingrid: Your HIIT HIRT trainer

Yes, that is Centr, as in Chris Hemsworth’s personal training app, where Clay is the resident HIIT & HIRT expert & trainer.

What’s this HIIT & HIRT?

HIIT” is High Intensity Interval Training, which we’ve written about before:

How To Do HIIT (Without Wrecking Your Body)

Basically, it’s a super-efficient way of working out, that gets better results than working out for longer with other methods, especially because of how it raises the metabolism for a couple of hours after training (this effect is called EPOC, by the way—Excessive Post-exercise Oxygen Consumption), and is a good thing.

You can read more about the science of it, in the above-linked main feature.

And HIRT?

HIRT” is High Intensity Resistance Training, and is resistance training performed with HIIT principles.

See also: Chris Hemsworth’s Trainer Ingrid Clay Explains HIRT

An example is doing 10 reps of a resistance exercise (e.g., a dumbbell press) every minute on odd-numbered minutes, and 10 reps of a different resistance exercise (e.g. dumbbell squats) on even-numbered minutes.

If dumbbells aren’t your thing, it could be resistance bands, or even the floor (press-ups are a resistance exercise!)

For HIRT that’s not also a cardio exercise, gaps between different exercises can be quite minimal, as we only need to confuse the muscles, not the heart. So, effectively, it becomes a specially focused kind of circuit training!

If doing planks though, you might want to check out Clay’s troubleshooting guide:

Expert trainer Ingrid Clay identifies the mistakes many people make when doing the plank, and how to correct them.

Want more from Clay?

Here she gives a full 20-minute full-body HIIT HIRT workout:

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Enjoy!

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  • How To Keep Warm (Without Sweat Patches!)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I saw an advert on the subway for a pillow spray that guarantees a perfect night’s sleep. What does the science say about smells/sleep?❞

    That is certainly a bold claim! Unless it’s contingent, e.g. “…or your money back”. Because otherwise, it absolutely cannot guarantee that.

    There is some merit:

    ❝Odors can modulate the latency to sleep onset, as well as the quality and duration of sleep. Olfactory modulation of sleep may be mediated by direct synaptic interaction between the olfactory system and sleep control nuclei, and/or indirectly through odor modulation of arousal and respiration.

    Such modulation appears most heavily influenced by past associations and expectations about the odor, beyond any potential direct physicochemical effect❞

    Source: Reciprocal relationships between sleep and smell

    Translating that from sciencese:

    Sometimes we find pleasant smells relaxing, and placebo effect also helps.

    That “any potential direct physiochemical effect”, though, when it does occur, is things like this…

    Read: Odor blocking of stress hormone responses

    …but that’s a mouse study, and those odors may only work to block three specific mouse stress responses to three specific stressors: physical restraint, predator odor, and male–male confrontation.

    In other words: if, perchance, those three things are not what’s stressing you in bed at night (we won’t make assumptions), and/or you are not a mouse, it may not help.

    (and this, dear readers, is why we must read articles, and not just headlines!)

    But! If you are going to go for a pillow fragrance, something well-associated with being relaxing and soporific, such as lavender, is the way to go:

    tl;dr = patients found lavender fragrances relaxing, experienced less anxiety, got better sleep (significantly or insignificantly, depending on the study) and enjoyed lower blood pressure (significantly or insignificantly, depending on the study).

    PS: this writer uses a pillow spray like this one

    Enjoy!

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  • Vegetable Gardening for Beginners – by Patricia Bohn

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Gardens are places of relaxation, but what if it could be that and more? We all know that home-grown is best… But how?

    Patricia Bohner takes us by the hand with a ground-up approach (so to speak) that assumes no prior gardening ability. Which, for some of us, is critical!

    After an initial chapter covering the “why” of vegetable gardening (which most readers will know already, but it’s inspiring), she looks at the most common barriers to vegetable gardening:

    • Time
    • Space
    • Skill issues
    • Landlord issues
    • Not enough sun

    (This reviewer would have liked to have an extra section: “lives in an ancient bog and the soil kills most things”, but that is a little like “space”. I should be using containers, with soil from elsewhere!)

    Anyway, after covering how to overcome each of those problems, it’s on to a chapter (of many sections) on “basic basics for beginners”. After this, we now know what our plants need and how we’re going to provide it, and what to do in what order. We’re all set up and ready to go!

    Now comes the fancy stuff. We’re talking not just containers, but options of raised beds, vertical gardening, hydroponics, and more. And, importantly, what plants go well in which options—followed up with an extensive array of how-tos for all the most popular edible gardening options.

    She finishes up with “not covered elsewhere” gardening tips, which even just alone would make the book a worthwhile read.

    In short, if you’ve a desire to grow vegetables but haven’t felt you’ve been able, this book will get you up and running faster than runner beans.

    Get your copy of Vegetable Gardening For Beginners from Amazon

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  • Simply The Pits: These Underarm Myths!

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    Are We Taking A Risk To Smell Fresh As A Daisy?

    Yesterday, we asked you for your health-related view of underarm deodorants.

    So, what does the science say?

    They can cause (or increase risk of) cancer: True or False?

    False, so far as we know. Obviously it’s very hard to prove a negative, but there is no credible evidence that deodorants cause cancer.

    The belief that they do comes from old in vitro studies applying the deodorant directly to the cells in question, like this one with canine kidney tissues in petri dishes:

    Antiperspirant Induced DNA Damage in Canine Cells by Comet Assay

    Which means that if you’re not a dog and/or if you don’t spray it directly onto your internal organs, this study’s data doesn’t apply to you.

    In contrast, more modern systematic safety reviews have found…

    ❝Neither is there clear evidence to show use of aluminum-containing underarm antiperspirants or cosmetics increases the risk of Alzheimer’s Disease or breast cancer.

    Metallic aluminum, its oxides, and common aluminum salts have not been shown to be either genotoxic or carcinogenic.

    Source: Systematic review of potential health risks posed by pharmaceutical, occupational and consumer exposures to metallic and nanoscale aluminum, aluminum oxides, aluminum hydroxide and its soluble salts

    (however, one safety risk it did find is that we should avoid eating it excessively while pregnant or breastfeeding)

    Alternatives like deodorant rocks have fewer chemicals and thus are safer: True or False?

    True and False, respectively. That is, they do have fewer chemicals, but cannot in scientific terms be qualifiably, let alone quantifiably, described as safer than a product that was already found to be safe.

    Deodorant rocks are usually alum crystals, by the way; that is to say, aluminum salts of various kinds. So if it was aluminum you were hoping to avoid, it’s still there.

    However, if you’re trying to cut down on extra chemicals, then yes, you will get very few in deodorant rocks, compared to the very many in spray-on or roll-on deodorants!

    Soap and water is a safe, simple, and sufficient alternative: True or False?

    True or False, depending on what you want as a result!

    • If you care that your deodorant also functions as an antiperspirant, then no, soap and water will certainly not have an antiperspirant effect.
    • If you care only about washing off bacteria and eliminating odor for the next little while, then yes, soap and water will work just fine.

    Bonus myths:

    There is no difference between men’s and women’s deodorants, apart from the marketing: True or False?

    False! While to judge by the marketing, the only difference is that one smells of “evening lily” and the other smells of “chainsaw barbecue” or something, the real difference is…

    • The “men’s” kind is designed to get past armpit hair and reach the skin without clogging the hair up.
    • The “women’s” kind is designed to apply a light coating to the skin that helps avoid chafing and irritation.

    In other words… If you are a woman with armpit hair or a man without, you might want to ignore the marketing and choose according to your grooming preferences.

    Hopefully you can still find a fragrance that suits!

    Shaving (or otherwise depilating) armpits is better for hygiene: True or False?

    True or False, depending on what you consider “hygiene”.

    Consistent with popular belief, shaving means there is less surface area for bacteria to live. And empirically speaking, that means a reduction in body odor:

    A comparative clinical study of different hair removal procedures and their impact on axillary odor reduction in men

    However, shaving typically causes microabrasions, and while there’s no longer hair for the bacteria to enjoy, they now have access to the inside of your skin, something they didn’t have before. This can cause much more unpleasant problems in the long-run, for example:

    ❝Hidradenitis suppurativa is a chronic and debilitating skin disease, whose lesions can range from inflammatory nodules to abscesses and fistulas in the armpits, groin, perineum, inframammary region❞

    Read more: Hidradenitis suppurativa: Basic considerations for its approach: A narrative review

    And more: Hidradenitis suppurativa: Epidemiology, clinical presentation, and pathogenesis

    If this seems a bit “damned if you do; damned if you don’t”, this writer’s preferred way of dodging both is to use electric clippers (the buzzy kind, as used for cutting short hair) to trim hers down low, and thus leave just a little soft fuzz.

    What you do with yours is obviously up to you; our job here is just to give the information for everyone to make informed decisions whatever you choose 🙂

    Take care!

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  • Can You Step Backwards Without Your Foot Or Torso Turning Out?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Walking backwards is often overlooked, but research shows it can enhance forward walking, especially in stroke patients; it has other benefits for everyone else, too. The physiotherapists at Fitness4Life Physical Therapy explain:

    …and one step back

    How it works: walking backwards heightens proprioception and stimulates muscles, improving balance and posture. Additionally, our daily lives tend to involve forward-leaning postures, causing upper back bending, and walking backwards helps counterbalance this.

    Extra benefits: training to walk backwards can reduce the risk of falls, as stepping back is a common movement that is often untrained.

    Exercise: try doing backwards lunges, to assess your skill and balance while moving backward. If foot rotation or torso rotation occurs during the exercise, then there’s room for improvement. Correcting these movements is then simply a matter of practicing backward lunges without turning.

    10almonds tip: any exercise is only as good as your will to actually do it. For this reason, dancing is a great exercise in this case, as almost all forms of dance involve stepping backwards (in order to have steps without travelling somewhere, forwards steps are usually balanced with backwards ones)

    For more on all this, plus a visual demonstration of the exercise, enjoy:

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    Want to learn more?

    You might also like to read:

    Fall Special ← About how to avoid falling, and how to avoid (and failing that, at least minimize) injury if you do fall. If you think this only happens to other/older people, remember, there’s a first time for everything, so it is better to be prepared in advance!

    Take care!

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  • Beyond Guarding Against Dementia

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    When Age’s Brain-Changes Come Knocking

    A woman guarding in a red dress.

    This is Dr. Amy Friday. She’s a psychologist, specializing in geropsychology and neuropsychological assessments.

    In other words, she helps people optimize their aging experience, particularly in the context of brain changes as we get older.

    What does she want us to know?

    First: be not afraid

    Ominous first words, but the fact is, there’s a lot to find scary about the prospect of memory loss, dementia, and death.

    However, as she points out:

    • Death will come for us all sooner or later, barring technology as yet unknown
    • Dementia can be avoided, or at least stalled, or at least worked around
    • Memory loss, as per the above, can be avoided/stalled/managed

    We’ve written a little on these topics too:

    Managing Your Mortality

    …or if the death is not yours:

    Bereavement & Managing Grief

    As for avoiding dementia, the below-linked feature is about Alzheimer’s in particular (which accounts for more than half of all cases of dementia), but the advice goes for most of the other kinds too:

    How To Reduce Your Alzheimer’s Risk

    And finally, about memory loss specifically:

    How To Boost Your Memory Immediately (Without Supplements)

    this one is especially about cementing into one’s brain the kinds of memories that people most fear losing with age. People don’t worry about forgetting their PIN codes; they worry about forgetting their cherished memories with loved ones. So, if that’s important to you, do consider checking out this one!

    What is that about managing or working around the symptoms?

    If we’re missing a limb, we (usually) get a prosthetic, and/or learn how to operate without that limb.

    If we’re missing sight or hearing, partially or fully, there are disability aids for those kinds of things too (glasses are a disability aid! Something being very common does not make it not a disability; you literally have less of an ability—in this case, the ability to see), and/or we learn how to operate with our different (or missing) sense.

    Dr. Friday makes the case for this being the same with memory loss, dementia, and other age-related symptoms (reduced focus, increased mental fatigue, etc):

    ❝We are all screwed up. Here’s my flavor … what’s yours? This is a favorite saying of mine, because we ARE all screwed up in one way or another, and when we acknowledge it we can feel closer in our screwed-up-edness.

    We are all experiencing “normal aging,” so that tip-of-the-tongue phenomenon that starts in our thirties and slowly gets worse is REAL. But what if you’re having more problems than normal aging? Is it time to throw in the towel and hide? I’m hoping that there is a group of people who say HELL NO to that idea.

    Let’s use lessons from research and clinical practice to help all of us work around our weaknesses, and capitalize on our strengths.  ❞

    ~ Dr. Amy Friday

    Examples of this might include:

    • Writing down the things most important to you (a short list of information and/or statements that you feel define you and what matters most to you), so that you can read it later
    • Making sure you have support (partner, family, friends, etc) who are on the same page about this topic—and thus will actually support you and advocate for you, instead of arguing about what is in your best interest without consulting you.
    • Labelling stuff around the house, so that you get less confused about what is what and where it is
    • Having a named go-to advocate that you can call / ask to be called, if you are in trouble somewhere and need help that you can rely on
    • Getting a specialized, simpler bank account; hiring an accountant if relevant and practicable.

    The thing is, we all want to keep control. Sometimes we can do that! Sometimes we can’t, and if we’re going to lose some aspect of control, it’ll generally go a lot better if we do it on our own terms, so that we ourselves can look out for future-us in our planning.

    Want to know more?

    You might enjoy her blog, which includes also links to her many videos on the topic, including such items as:

    For the rest, see:

    This Beautiful Brain | The Science Of Brain Health

    Enjoy!

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  • Mosquitoes can spread the flesh-eating Buruli ulcer. Here’s how you can protect yourself

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Each year, more and more Victorians become sick with a flesh-eating bacteria known as Buruli ulcer. Last year, 363 people presented with the infection, the highest number since 2004.

    But it has been unclear exactly how it spreads, until now. New research shows mosquitoes are infected from biting possums that carry the bacteria. Mozzies spread it to humans through their bite.

    What is Buruli ulcer?

    Buruli ulcer, also known as Bairnsdale ulcer, is a skin infection caused by the bacterium Mycobacterium ulcerans.

    It starts off like a small mosquito bite and over many months, slowly develops into an ulcer, with extensive destruction of the underlying tissue.

    While often painless initially, the infection can become very serious. If left untreated, the ulcer can continue to enlarge. This is where it gets its “flesh-eating” name.

    Thankfully, it’s treatable. A six to eight week course of specific antibiotics is an effective treatment, sometimes supported with surgery to remove the infected tissue.

    Where can you catch it?

    The World Health Organization considers Buruli ulcer a neglected tropical skin disease. Cases have been reported across 33 countries, primarily in west and central Africa.

    However, since the early 2000s, Buruli ulcer has also been increasingly recorded in coastal Victoria, including suburbs around Melbourne and Geelong.

    Scientists have long known Australian native possums were partly responsible for its spread, and suspected mosquitoes also played a role in the increase in cases. New research confirms this.

    Our efforts to ‘beat Buruli’

    Confirming the role of insects in outbreaks of an infectious disease is achieved by building up corroborating, independent evidence.

    In this new research, published in Nature Microbiology, the team (including co-authors Tim Stinear, Stacey Lynch and Peter Mee) conducted extensive surveys across a 350 km² area of Victoria.

    We collected mosquitoes and analysed the specimens to determine whether they were carrying the pathogen, and links to infected possums and people. It was like contact tracing for mosquitoes.

    Dead mosquito specimen in museum collection
    Aedes notoscriptus was the mosquito identified as carrying the bacteria that caused Buruli ulcer.
    Cameron Webb (NSW Health Pathology)

    Molecular testing of the mosquito specimens showed that of the two most abundant mosquito species, only Aedes notoscriptus (a widespread species commonly known as the Australian backyard mosquito) was positive for Mycobacterium ulcerans.

    We then used genomic tests to show the bacteria found on these mosquitoes matched the bacteria in possum poo and humans with Buruli ulcer.

    We further analysed mosquito specimens that contained blood to show Aedes notoscriptus was feeding on both possums and humans.

    To then link everything together, geospatial analysis revealed the areas where human Buruli ulcer cases occur overlap with areas where both mosquitoes and possums that harbour Mycobacterium ulcerans are active.

    Stop its spread by stopping mozzies breeding

    The mosquito in this study primarily responsible for the bacteria’s spread is Aedes notoscriptus, a mosquito that lays its eggs around water in containers in backyard habitats.

    Controlling “backyard” mosquitoes is a critical part of reducing the risk of many global mosquito-borne disease, especially dengue and now Buruli ulcer.

    You can reduce places where water collects after rainfall, such as potted plant saucers, blocked gutters and drains, unscreened rainwater tanks, and a wide range of plastic buckets and other containers. These should all be either emptied at least weekly or, better yet, thrown away or placed under cover.

    A watering can sitting in garden and filled with water
    Mosquitoes can lay eggs in a wide range of water-filled items in the backyard.
    Cameron Webb (NSW Health Pathology)

    There is a role for insecticides too. While residual insecticides applied to surfaces around the house and garden will reduce mosquito populations, they can also impact other, beneficial, insects. Judicious use of such sprays is recommended. But there are ecological safe insecticides that can be applied to water-filled containers (such as ornamental ponds, fountains, stormwater pits and so on).

    Recent research also indicates new mosquito-control approaches that use mosquitoes themselves to spread insecticides may soon be available.

    How to protect yourself from bites

    The first line of defence will remain personal protection measures against mosquito bites.

    Covering up with loose fitted long sleeved shirts, long pants, and covered shoes will provide physical protection from mosquitoes.

    Applying topical insect repellent to all exposed areas of skin has been proven to provide safe and effective protection from mosquito bites. Repellents should include diethytolumide (DEET), picaridin or oil of lemon eucalyptus.

    While the rise in Buruli ulcer is a significant health concern, so too are many other mosquito-borne diseases. The steps to avoid mosquito bites and exposure to Mycobacteriam ulcerans will also protect against viruses such as Ross River, Barmah Forest, Japanese encephalitis, and Murray Valley encephalitis.The Conversation

    Cameron Webb, Clinical Associate Professor and Principal Hospital Scientist, University of Sydney; Peter Mee, Adjunct Associate Lecturer, School of Applied Systems Biology, La Trobe University; Stacey Lynch, Team Leader- Mammalian infection disease research, CSIRO, and Tim Stinear, Professor of Microbiology, The University of Melbourne

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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