7Min – 7Min – Official 7Min Scientific Workout Blog http://7-min.com Positively Impacting You - 7 minutes at a time. Fri, 28 Jul 2017 01:34:39 +0000 en-US hourly 1 https://wordpress.org/?v=4.8.3 54278549 Your Guide to the Perfect Detox Bath http://7-min.com/guide-perfect-detox-bath/ http://7-min.com/guide-perfect-detox-bath/#respond Sat, 10 Jun 2017 12:25:55 +0000 http://7-min.com/?p=1306 Taking baths are great. They are an excellent way to relax, unwind and free your body from all the stress of the day. If you try to add a few boosts from natural ingredients, the regular bath could even become something better – a detox bath! A detox bath could not only promote our health […]

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Taking baths are great. They are an excellent way to relax, unwind and free your body from all the stress of the day. If you try to add a few boosts from natural ingredients, the regular bath could even become something better – a detox bath!

A detox bath could not only promote our health and well-being, but it could also strengthen our immune system which is why it is totally worth it.

Your body’s pores are dealing with a lot of toxins all day, every day. Sweating is a way of releasing the harmful toxins from your body while having detox baths are a way of sweating out toxins but not really exposing your body to harmful elements. The bath’s hot water could draw out the toxins to the surface of the skin. Toxins are then cleansed away when the water cools.

Moreover, taking a detox bath helps in the overall regulation of the body’s processes. There are some detox baths which help regulate the activity of enzymes while others aid in alleviating pain and aid the healing process for those having non-ideal pH levels.

These ingredients of the detox baths are also not expensive. They are natural recipes which you could easily find. So, if you want to improve your overall health while you relax, why not try a detox bath?

Here is our guide on how you could have that perfect detox bath at home:

 

1. Be sure that you are hydrated

10 Foods that Naturally Detoxify Your Body 6

A detox bath draws all kinds of impurities from your body. Be sure that you are well hydrated to prevent any unintentional damage to your body.

 

 

2. Have a very hot bath

 

Fill the tub with hot water for as hot as you can stand it. The hotter a bath would be, the more it would be effective in drawing out toxins.

 

3. Use active ingredients

Your Guide to the Perfect Detox Bath 2

There are a lot of recipes for detox baths. It is all up to you as to which ingredients you would like to have for your bath.

Some detox bath recipes have at least one ‘harsh’ ingredient which draws out the toxins from your body. These ingredients include apple cider vinegar, baking soda, Epsom salt, hydrogen peroxide or bentonite clay. These ingredients are then balanced out by other ingredients which also have other significant benefits.

 

4. Sink and stay

Your Guide to the Perfect Detox Bath 4

Typically, it is recommended to sink and stay in your detox bath for at least twenty minutes to allow the detox ingredients to work on your skin.

 

5. Dry off

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Remember to drink water and let your body recover or you could also try to brush your body down for more detoxifying benefits.

 Sample Detox Bath Recipe

Ingredients:

  • 1 cup baking soda
  • 1 tbsp. Bentonite Clay
  • 2 cups Epsom Salt
  • 20 drops of Essential Oils

 

Directions:

  1. Mix all the baking soda, bentonite clay and Epsom salt together.
  2. Add the essential oils and pour the mixture into the hot bath water.
  3. Sink and stay in the bath for at least 20 minutes.

Benefits:

The clay binds to the heavy metals while the Epsom salts help in drawing out the toxins from your body and also replenishing the magnesium levels in your body. The baking soda, on the other hand, could help neutralize your skin acidity.

Notes:

Detox baths sometimes make you feel tired, so it is best to do it right before you go to bed.

If you happen to be pregnant or have other health conditions, be sure to consult your doctor before doing any detox bath!

Have you ever experienced doing a detox bath? Share your thoughts and recipes with us below!

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Squat like a pro http://7-min.com/squat-like-a-pro/ http://7-min.com/squat-like-a-pro/#respond Wed, 15 Jul 2015 18:01:33 +0000 http://7-min.com/?p=631 Weighted or not, if you’re looking for an intensely powerful exercise that targets the entire body, look not further than squats. Squats are ideal for strengthening the core while toning the glutes and thigh. Adding weight through barbells, kettlebells or dumbells can really push this move to the next level. However, strict care must be […]

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Weighted or not, if you’re looking for an intensely powerful exercise that targets the entire body, look not further than squats. Squats are ideal for strengthening the core while toning the glutes and thigh. Adding weight through barbells, kettlebells or dumbells can really push this move to the next level.

However, strict care must be taken to maintain proper form when doing squats, not only to get the most out of your workout, but to prevent injury.

Firstly, distribute your weight do that most of it resides in your heels. This will ensure that you keep balanced – resting on your toes can easily cause you to lose balance. It also allows for a great generation of force, targeting your calves, hamstrings, glutes and spinal erectors. In addition, pressure of the oft-sensitive knees is avoided.

Next, make sure to push your hips backwards as you move down. This maintain proper alignment of the body and support the first tip by helping keep your grounding in your heels.

The third tip for optimal effectiveness is to move the knees out slightly. When you are in the squatting position, your knees should be aligned directly over the toes. Pushing them out will counteract the instinct to let them fall inward, helping engage muscles in the hips and protecting your knees.

Fourthly, push your torso upwards. Letting it drop down will alter your balance and grounding, which is dangerous if squatting with weights. Holding your torso up will help maintain control.

Lastly, ensure that you squat as low as possibly can. A good way to tell if your form is correct and effective is to check if your hip crease sits below your knees when in the squatting position. Anything too shallow will put undue stress on the knees and you will not see the desired results, as your glutes and thighs are not working as hard. The lower you go, the more your leg muscles will work. Your joints (and butt) will thank you.

Try this 7Min workout to put your knowledge of form into practice!

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Using your heart rate to optimize training http://7-min.com/using-your-heart-rate-to-optimize-training/ http://7-min.com/using-your-heart-rate-to-optimize-training/#comments Wed, 08 Jul 2015 16:52:47 +0000 http://7-min.com/?p=628 Have you ever wondered the significance of knowing your heart rate while working out? Trainers and fellow gym goers are not just attempting to seem all important and knowledgeable – heart rate zones actually have a very practical use for everyone who exercises. Your heart rate can help measure the intensity of your workout and […]

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Have you ever wondered the significance of knowing your heart rate while working out? Trainers and fellow gym goers are not just attempting to seem all important and knowledgeable – heart rate zones actually have a very practical use for everyone who exercises.

Your heart rate can help measure the intensity of your workout and show the amount of effort exertion you need to achieve certain goals, such as weight loss, speed or improved endurance.

The most used method of utilizing your heart rate as a measure of your exercise is the five ‘zone’ method. This can be applied to workouts such as running, swimming and other cardio activities as well as strength training. Each ‘zone’ sits 10 to 20 beats apart.

The first zone, referred to from here on out as Zone 1, requires very light effort. You would only be using 50 – 60% of your maximum heart rate and you would stay in this zone for about 20 – 40 minutes. This improves overall fitness slowly and is a good form of recovery training. Examples of such training includes brisk walking or warm ups.

Zone 2 steps it up a notch utilizing 60 – 70% of the maximum heart rate and requiring light effort. The duration of this exercise is around 40 – 80 minutes and includes activities such as long distance running, group fitness class or strength training. You should be breathing deeply at this zone but still be able to hold a conversation. Practising exercise in the zone helps to improve endurance.

Zone 3 can last for anywhere between 10 and 40 minutes and uses 70 – 80% of the maximum heart rate. This training is done at a moderate rate and improves aerobic fitness. Strength training, fast runs and group fitness classes may all fall under this category.

Getting even more intense, Zone 4 requires a high effort exertion and uses 80 – 90% of the maximum heart rate. It can last from as little as 2 minutes to around 10, and takes place at a fast pace with muscle burn due to the production of lactic acid and heavy breathing. Time trail runs are a good example of exercise in this zone. The zone has the benefit of helping aerobic and anaerobic fitness.

Finally, Zone 5 cannot be sustained for a long time, but rather lasts between 0 and 5 minutes. One uses 90 – 100% of your maximum heart rate at this zone and breathing will be strained and laborious. Example include activities like hill sprints and HIIT. This zone helps develop the best performance possible in terms of speed and power.

So, how do you apply this to how you work out?

Different zones work best for different fitness aims. Here’s how to align your workouts with your goals:

Losing Weight: Zone 1 and 2 are the best for weight loss. They may be low intensity compared to the rest, but they are optimal for burning fat and are less harsh on the heart and muscles. Zone 1 works are ideal for someone who hails from a more sedentary background and Zone 2 helps in becoming fitter and eventually moving on to higher intensity training.

It must be noted that Zone 5 can also be used for weight loss purposes, in particular HIIT. However, it is recommended that you begin with Zones 1 and 2 until you are relatively fit, as jumping right into such high intensity exercise may put you at risk for injury.If you are looking for a HIIT workout, try the 7Min Summer HIIT workout.

Recovery: Once again, Zones 1 and 2 are best due to their low impact on the muscles.

Improving Fitness: Zones 2,3 and 4 can help improve all around fitness. Zone 2 helps build up a base endurance level and Zones 3 and 4 are more focused on maintaining aerobic fitness.

Reaching peak athletic potential: Zones 4 and 5 can help you fulfil your maximum potential in terms of speed and power. These are usually practised by advanced athletes, who have built up their fitness as so to not be injured by high intensity training.

How to Calculate Your Heart Rate Zones

The formula for working out your heart rate zone is simple. However, remember that it only provides a general idea of your ‘zones’.

Maximum Heart Rate = 220 – your current age
Multiply by the percentage specified to work out the range for each zone in particular.

220 – Your Age = Maximum Heart Rate
To determine the range for each zone, multiply by the percentages listed in the chart above.
For example, someone aged 30 who has a maximum heart rate of 190 beats per minute (bpm), would have zones as follows:
Zone 1 → 95 – 114 bpm
Zone 2 → 114 – 133 bpm
Zone 3 → 133 – 152 bpm
Zone 4 → 152 – 171 bpm
Zone 5 → 171 – 190 bpm

Use this knowledge to truly optimise your workouts according to your goals. If you enjoyed this, you may enjoy the 7Min alternate workout.

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Announcing the 7Min Independence Day Workout http://7-min.com/announcing-the-7min-independence-day-workout/ http://7-min.com/announcing-the-7min-independence-day-workout/#respond Tue, 30 Jun 2015 14:20:30 +0000 http://7-min.com/?p=615 2 Years ago we launched The 7 Minute Scientific Workout Website and soon after we launched the iPhone App. I had a problem of working out while travelling and that caused me to develop and Website (7-min.com) and an app. 1.3 Million people have used our tools to date and we have big plans to take […]

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2 Years ago we launched The 7 Minute Scientific Workout Website and soon after we launched the iPhone App. I had a problem of working out while travelling and that caused me to develop and Website (7-min.com) and an app.

1.3 Million people have used our tools to date and we have big plans to take it to the next level.

One of the latest things we are doing is The 7 Minute Independence Day Workout. The idea behind it  is that everyone has the day off on Independence Day and no-one has an excuse that they don’t have 7 Minutes. We basically want to get people moving for Independence Day and make a positive change in their lives.

We also update the 7 Min Independence Day Workout App for iOS(it’s costs $1.99)

We would appreciate it if you could support us and ask you to please share it with your friends to so they can make a positive difference in their lives.

7 Min Independence Day Workout

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Maximise Fat Loss with HIIT http://7-min.com/maximise-fat-loss-with-hiit/ http://7-min.com/maximise-fat-loss-with-hiit/#comments Wed, 24 Jun 2015 15:39:26 +0000 http://7-min.com/?p=585 What is HIIT? HIIT is the acronym for High Intensity Interval Training. HIIT is an exercise method in which you separate short intervals of high intensity exercise with short recovery periods. Research shows that HIIT is a suitable, effective method of training for all kinds of athletes from sprinters to endurance runners. HIIT can be tailored to suit the […]

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What is HIIT?

HIIT is the acronym for High Intensity Interval Training. HIIT is an exercise method in which you separate short intervals of high intensity exercise with short recovery periods.

Research shows that HIIT is a suitable, effective method of training for all kinds of athletes from sprinters to endurance runners. HIIT can be tailored to suit the needs of any training regime, whether it is for weights, rowing, climbing, or any other sport specific workout.

HIIT isn’t great for isolation exercises and won’t be very effective; however, if you choose exercises that work majority muscle groups you should be in it to win it. Full body exercises such as sprinting, squats, deadlifts, and jump training should be really effective in getting you to your fat loss goals.

Benefits of HIIT

There are a multitude of benefits from HIIT, but one of the biggest must be how much time you will save. Most HIIT training routines last about 20 minutes or less with a maximum of about 30 minutes. So regardless of your super busy schedule you should be able to fit in a little HIIT circuit.

Another benefit is that due to the short time and high intensity of a HIIT routine you will probably find it is the easiest but toughest training you’ve ever done. HIIT brings and keeps your heart rate very close to its maximum, these are the conditions that allow you to burn the most calories, causing the most change in your body and burning the most fat.

The fat burn doesn’t just stop when you’re done though, due to a bodily state known as Excess Post-Exercise Oxygen Consumption (EPOC). EPOC is the term used to describe the measurable increase in oxygen intake following gruelling activity in an attempt to make up for the oxygen shortage that you experience during rest periods and post exercise.

To get rid of this ‘oxygen debt’ the body releases fatty acids as a way of fuelling recovery. This all happens in the time after your workout is complete. This benefit does not come from low intensity exercise, so you need to be putting in as much effort as possible, bringing your heart rate as close to maximum as possible, to realise the fat loss effect.

EPOC usually lasts for about 24 hours after exercise. Seems pretty great right? However if you don’t give yourself at least 48 hours of recovery time between workouts you could end up experiencing some adverse effects.

Why Does HIIT Work

A quick summary to what we’ve just discussed.

  • HIIT is super short! Exercises are usually 20-30 minutes or less so anyone can fit it in!
  • HIIT can increase the maximum amount of oxygen that a person can use and transport during exercise – known as VO2 max. You should aim for a high VO2 max because it will enable to use more fat as fuel than glucose. Fat stores are usually much larger than glycogen stores therefore it is more beneficial to use more fat for fuel.
  • HIIT causes EPOC which results in higher levels of fat loss for up to 24 hours after you workout. You can’t put your body into EPOC with low intensity exercise.
  • When you do HIIT you are also training your muscles to effectively remove metabolic waste from muscles between intervals (During recovery periods). Your muscles remove lactate and other by-products from high intensity exercise, and therefore enable your body to be ready for and more effectively handle another burst of high intensity exercise with less rest.
  • HIIT is good way of boosting testosterone and growth hormone levels, both of which are responsible for muscle gain and fate loss, so you should be trying to keep these levels high.

HIIT Workouts

There are endless combinations for HIIT workouts. Any combination can be done, but here are some examples:

HIIT for the track:

  • Sprint down the straights and walk/jog along the curves for 20 minutes
  • Do a half track sprint (about 200 meters) and walk/jog the other half. Again for 20 minutes
  • Sprint an entire lap and then walk/jog the following lap. Do this for 20 minutes

If you don’t have access to a track you can replace distance with time, try and keep your sprint time half of your walk/jog time (e.g. a 15 second spring followed by a walk/jog for 30 seconds for 20 minutes).

HIIT for the gym:

  • Squats reps for a minute then followed by rest for a minute, repeat for 20 minutes
  • Deadlifts reps for a minute and then rest for a minute, repeat for 20 minutes
  • Circuit training – mix squats, bench press, deadlifts, and pull-ups, do a minute of exercise for a minute of rest and repeat for 20 minutes.
  • Bodyweight HIIT training – do a combination of squats, push-ups, and pull-ups for a minute followed by a minute of rest and repeat for 20 minutes.
  • Box jumps – jump onto and off a box very quickly for a minute, rest for a minute and repeat for 20 minutes.
  • Jump rope for a minute followed by a minute of rest. Repeat for 20 minutes.

So you might feel a little defeated after your first HIIT set, but that’s what makes it such an effective way of losing fat or building muscle, whatever you’re going for! Your ultimate goal should be able to exercise at high intensity for longer periods of time with shorter recovery periods each time.

If you like the idea of HIIT then you should definitely checkout the 7 Min Summer HIIT Workout.

 

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Mindful Eating, Meditation and Weight Loss http://7-min.com/mindful-eating-meditation-and-weight-loss/ http://7-min.com/mindful-eating-meditation-and-weight-loss/#respond Fri, 19 Jun 2015 12:54:10 +0000 http://7-min.com/?p=578 Every day we hear of some new way of losing weight; new diets, exercises or supplements to lose a few pounds. But, it could be possible that paying attention to your breath and focussing on our senses might help you to eat less, and increase the joy that comes from what we eat. Whilst you […]

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Every day we hear of some new way of losing weight; new diets, exercises or supplements to lose a few pounds. But, it could be possible that paying attention to your breath and focussing on our senses might help you to eat less, and increase the joy that comes from what we eat.

Whilst you might be sceptical research shows that ‘mindful eating’ – that is eating with full attention – can assist with weight loss, cravings, and even prevent binges.

Mindful eating helps with weight loss in a number of ways:

  • Mindful eating makes you enjoy your food more. Supposedly your taste buds’ sensitivity decreases as we eat. Eating, with full awareness of your senses, allows you to enjoy the diverse array of flavours in a dish. This also allows you to notice when the pleasure from the food starts to decrease.
  • Eating slowly allows time for the brain to be satisfied, and it usually takes 20 minutes for the brain to realise that the stomach is full – allowing you to appreciate quantity over quality.
  • Because of the attention that you will focus on food and your eating habits you will be able to eliminate bad cravings. This is because you become more aware of the underlying emotions that drive these cravings.
  • Being stressed can promote weight gain. Fortunately, consistent mindful meditation reduces the amount of stress hormones, cortisol, in your system. This is awesome because high cortisol levels are linked to pre-diabetes and obesity. Cortisol also reacts with other hormones and chemicals in your system to produce crazy cravings.

So the benefits are pretty clear, but how do you incorporate this into your daily life? Here are 3 easy steps to get your mindful eating on.

1. De-stress in 3 minutes

Have you ever noticed how chocolate cravings generally appear when you are pretty stressed from the trials and tribulations of daily life? Well it’s true; people tend to eat comfort foods when things get emotional. To avoid these cravings the next time you are stressed, sit down quietly and maintain good posture. Start to focus on your heart and breathing, breathe deeply and focus your senses on the sensations of inhaling and exhaling. Keep this up for three minutes or more. Give yourself a pat on the back and go about your day with clarity and purpose, stress free.

2. Be aware of your cravings

Over the next couple of days try to notice your cravings. Each time a craving comes around investigate the tone – usually based on your underlying emotions. Ask yourself: What emotions am I feeling, why am I feeling this way, and what is the best course of action I can take to address this? You might realise that your hungry, or in most other cases that you are fatigued, stressed, or not dealing with other emotions.

3. Eat at least one meal slowly

Start of by eating one meal over the next few days slowly, silently, and mindfully. Remove all distraction; this could be your TV, books, technology (yes that means your laptop or your phone.

Savour the aesthetics, texture, scent and variety of subtle flavours of every small bite. Notice as the taste change and blend within your mouth, only starting the next bite after you have completely eaten the one before. You’ll notice your bodily sensations shifting, be very aware of this so that you can recognize when you are satisfied and should stop. By carrying out mindful eating you start to consume less calories and enjoy your food more.

De-stress, feel fabulous, and make your feasts really count with mindful eating. If you really want to get into healthy eating check out our Weekly Meal Plans. If you are trying to lose weight changing your eating habits isn’t going to get you to your goals, so check out The 7 Minute Workout or the 7 Minute Alternate Workout.

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The link between meditation and weightloss http://7-min.com/the-link-between-meditation-and-weightloss/ http://7-min.com/the-link-between-meditation-and-weightloss/#respond Thu, 18 Jun 2015 21:46:27 +0000 http://7-min.com/?p=571 Studies conducted at UC San Francisco have resulted in finding that show meditation is a possible component in weight loss and self-control when in comes to food habits. In basic terms, 47 women who are heavier than their ideal weight were split into two groups – no diet changes were enforces, but each group received […]

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Studies conducted at UC San Francisco have resulted in finding that show meditation is a possible component in weight loss and self-control when in comes to food habits.

In basic terms, 47 women who are heavier than their ideal weight were split into two groups – no diet changes were enforces, but each group received the same education on proper dietary habits and exercise.

One group received additional training – in meditation and ‘mindful eating’. ‘Mindful eating” refers to the practice of being aware of the sensory phenomenon of eating as one does it. Daily meditation sessions of thirty minutes were also practiced by this group.

Not only does meditation reduce stress, which leads to less emotional eating, but mindfulness can help one control cravings and stop eating when full.

The first set of results showed success. The women who formed the control group gained weight, while those in the experimental group maintained their weight. They also proved to have lower cortisol levels, proving that there was a decrease in stress as high cortisol levels are a consequence of stress.

As stated in the press release, researcher Jennifer Daubenmier concludes that one the goals of the study was to train the mind to be more aware, so that habitual reactions such as reaching for sugary snacks when stressed can be stopped. These feelings are recognized prior to eating impulsively, and one can therefore make a better decision.
There are pitfall in this particular study, such as the relatively small size of the testing group and the fact that only women who registered as ‘obese’ by their BMI experienced much difference in their weight. What was significant was the reduction of stress levels.

The study is very consistent with other, similar findings. Meditation continues to be an interesting and contentious topic amongst scientists. As more real research is applied to the field, the possibilities of what we still discover about it are limitless.

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Use a Heart Rate Monitor to Maximise Your Workout http://7-min.com/use-a-heart-rate-monitor-to-maximise-your-workout/ http://7-min.com/use-a-heart-rate-monitor-to-maximise-your-workout/#respond Thu, 18 Jun 2015 12:40:54 +0000 http://7-min.com/?p=567 Heart rate is measured by how many times the heart beats per minute (bpm). When you are resting low bpm is actually better and is a sign of fitness. This is because the stronger your heart is the more blood it can pump around your system in one beat, therefore in less bpm. People often […]

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Heart rate is measured by how many times the heart beats per minute (bpm). When you are resting low bpm is actually better and is a sign of fitness. This is because the stronger your heart is the more blood it can pump around your system in one beat, therefore in less bpm.

People often forget that the heart is in fact a muscle and therefore becomes stronger with exercise. When you do aerobic workouts your body’s muscles are being used for an extended period of time in a consistent and rhythmic manner. Naturally, with the increased demands you put on your muscles when you do this kind of workout they need more and more oxygen to function efficiently. To keep up with the demands of your muscles the heart then begins to pump faster.

The high bpm that your heart goes through during an exercise is also great for the fitness of your heart. So by using a heart rate monitor to keep track of your bpm when you workout is important for determining how effective your workout actually is. It is also important for being aware of when you are pushing your body too hard or when you need to push harder to get to the level of fitness you aspire to.

But, to really get results from using a heart rate monitor is is extremely important to understand the different types of heart rate.

Resting Heart Rate

This refers to your hearts bpm during the day when you are most relaxed. The best time to accurately measure your resting heart rate is in the morning when you are still lying in bed. This can also be achieved by measuring your heart rate at various relaxation times throughout the day over a week; you can then calculate the average.

Heart rates are highly variable for individuals. The average resting heart rate for men is between 60 and 80 bpm, whilst for women it is between 70 and 90. A resting heart rate in the low 60’s means that you are pretty fit, else if you resting heart rate is as high as 100 you should probably be worried about your health. Some professional athletes can have heart rates as low as 40.

Maximum Heart Rate

Your maximum heart rate is the peak bpm that your heart can potentially reach. You will reach your peak when you pushed yourself, or your heart, as far as it can go during a workout. It is quite difficult to measure you maximum bpm and it usually requires the use of an ECG, however scientists have a rule of thumb formula that allows anyone to calculate their max heart rate.

To determine your maximum bpm subtract your age from 220. For example, if you are 21 your max heart rate would be 199 bpm. Bear in mind that this formula is not exact nor completely accurate, and attempting to measure your maximum heart rate can be dangerous as your could do some seriously bad damage to your body if you push it too hard.

Training Heart Rate

Your training heart rate is your optimal bpm to maximise the effectiveness of the workout that you are doing. When you are using a heart rate monitor for exercise it is important that you work at a consistent and rhythmic pace. This allows the readings you take to be consistent.

It is still argued what the most effective rate is to maximise fitness but this also depends on the goals you have for fitness. For general fitness it can range from 50 percent to 70 percent of your maximum bpm. If you are just staring out its recommended that you go for about 50 percent of your max. Moderate exercise such as walking will get you between 50 and 60 percent. Jogging should take your bpm up to and between 60 and 70 percent, and running at a fast pace for an extended period of time between 70 and 80 percent. Experienced athletes can be above 70 and 80 percent of your heart rate.

Recovery Heart Rate

You need to give your body rest after a workout. Your recovering heart rate is the bpm that you should go down to after a workout. Generally a good bpm to go for is within 20 beats of your pre-workout heart rate.

How Heart Rate Monitors Work

Heart rate monitors are pretty simple to use. Effective heart rate monitors use a transmitter placed over your heart and kept in place by an adjustable strap wrapped around your torso. Heart rate monitors are similar to an ECG as the transmitter detects electrical activity. The activity can be transmitted via a cord or wireless to a wrist watch with a graphic display or smartphone.

There is a large variety of heart rate monitors models on the market. Monitors can range from basic, where they simply display your bpm, or advanced models which have features such as alarms that go-off when your bpm has gone above or below a pre-programmed rate. Other features that you might expect to see in more advanced models are pre-programmed workouts, countdown timers, or calories burned.

If you would like to see some more information checkout How Your Heart Rate is Related to Fitness and Longevity, and if you are looking for a great, quick aerobic workout you might like The 7 Minute Workout or the 7 Minute Alternate Workout.

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How does HIIT (High Intensity Interval Training) work? http://7-min.com/how-does-hiit-high-intensity-interval-training-work/ http://7-min.com/how-does-hiit-high-intensity-interval-training-work/#respond Wed, 10 Jun 2015 20:09:48 +0000 http://7-min.com/?p=559 It’s a tough way to work out but the results speak for themselves – HIIT training is an efficient way to achieve a lean, conditioned physique. High intensity interval training (HIIT) refers to the alternation between low and high intensity exercise. It may also refer to the alternation from high intensity exercise to a short […]

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It’s a tough way to work out but the results speak for themselves – HIIT training is an efficient way to achieve a lean, conditioned physique.

High intensity interval training (HIIT) refers to the alternation between low and high intensity exercise. It may also refer to the alternation from high intensity exercise to a short resting periods repeatedly. There are many examples of HIIT training combinations, some of which will be explained further in this article.

Anybody who has tried HIIT can attest to the fact that alternating body weight conditioning exercises for 15 minutes can be far more challenging than a jog around the block.

What is the importance of high intensity interval training?
It’s physiologically impossible to continually perform exercise at maximum intensities for an prolonged amount of time. Our bodies use fuel in a manner that does not allow this.

Here is what happens when someone attempts to run at full intensity for twenty minutes.

Stage 1 – Phosphocreatine

The first approximately 25 seconds or so  make use of the high-intensity energy source called phosphocreatine. This allows you to sprint at maximum speed easily.

Stage 2 – Lactic acid and anaerobic glycolysis
Once the 20 second mark is passed, anaerobic glycolysis begins to take over as phosphocreatine runs out. More lactic acid is produced and acts a fuel source. Your lungs are working really hard now and although you’re still running as fast as you possibly can, your pace would get slower.

Assuming you were an Olympic athlete’s fitness level, you could continue like this for approximately 10 minutes. However, a person of average athletic prowess would fail the challenge of sprinting for twenty minutes quite quickly.

Why is this?
The answer: Oxygen. Oxygen is used to break down fats and carbohydrates in your body, which it uses for fuel or energy. While efficient, but your body simply can’t work at maximum intensity. With aerobic metabolism, you profit in efficiency but sacrifice intensity.Comparatively, higher intensity workouts like sprinting make use of anaerobic metabolism. Meaning that you can run very fast, but not for very long.

HIIT combines these two in order to make use of the benefits of both systems. The higher intensity periods create a metabolic demand that is very effective for long-term fat loss and overall conditioning. The lower intensity periods let you recover and use the aerobic energy system.

The effect of HIIT on Hormones
The hormone released during exercise depend on the intensity of the movements. Less intense exercise has the ability to lower stress levels. Examples of these types of exercises include yoga or a calm walk. As intensity increases, so do your levels of  testosterone,  epinephrine (or adrenaline), cortisol, endorphins and aldosterone. HIIT can therefore elevate stress hormones. The body reacts to this by adapting, causing the anaerobic metabolism to kick in.

Why should one consider HIIT?
HIIT is superb for minimising body fat, strengthening the cardiovascular system and it lets you get the most out of your time spent working out.

How to do HIIT effectively
One extremely effective way of doing HIIT is through resistance training. Some recommended resistance exercises include burpees, kettlebell swings or jumping squats.Alternatively, one can try a combination exercise to ramp up the intensity, such as a pullup and a pushup in fast succession. One might also combine resistance exercises with “cardio” sort of exercises.For example, try sprinting up a hill, then do a quick set of pushups.

Customize your HIIT training depending on your goals
Try some sport-specific HIIT activity if you want to get fit for something in particular. Soccer players might try sprints, jumping would suit basketball players and boxers might consider running with heavy sandbags.

Remember that an adequate warm up and cool down is absolutely essential when taking part in HIIT.

Try the 7min Summer HIIT Workout if you want to give HIIT a try!

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The 7 Min Summer HIIT Workout http://7-min.com/the-7-min-summer-hiit-workout/ http://7-min.com/the-7-min-summer-hiit-workout/#comments Sun, 07 Jun 2015 05:28:55 +0000 http://7-min.com/?p=551 We have thousands of people that use our site daily. Over the past few months, more and more of you have asked for different workouts, to mix things up. We listed and created the 7 Minute Alternate Workout a few weeks ago. Today we are announcing The 7 Min Summer HIIT Workout. This is another alternate workout that […]

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We have thousands of people that use our site daily.

Over the past few months, more and more of you have asked for different workouts, to mix things up. We listed and created the 7 Minute Alternate Workout a few weeks ago.

Today we are announcing The 7 Min Summer HIIT Workout. This is another alternate workout that only takes 7 Minutes to complete. It’s based on The 7 Minute Scientific Workout and designed to give you the best workout for the least amount of time.

We are planning on developing more workouts in the future and we would love your feedback. Please click here to complete a 30 seconds survey.

Below is an overview of the exercises. Please share them with your friends and family and let’s get the word moving.

For instructions on how to do the exercises: Click Here

7 Min Summer HIIT Workout All

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