Profile cover photo
Profile photo
Powerhouse Gym
9 followers
9 followers
About
Powerhouse Gym's posts

ATTENTION HIITFIT:30 GANG:
Came across a cool article on HIIT from Bethany Brookshire, Ph.D. Check out this excerpt! It's kinda long... maybe break it out into a paragraph at a time of high-intensity reading with 10-second rests in-between smile emoticon
...The most important thing [about HIIT], says Charlotte Jelleyman, an exercise physiologist at the University of Leicester in England, is “it should feel hard. For people who are more used to it, it can be all out.” And when Jelleyman says all out, she means it. “Your legs hurt, your lungs hurt, you absolutely cannot go on anymore once you’re finished,” she explains. She’s not kidding. Every time I go through a session of HIIT, I feel like I never want to do it again. The pain might be over and done with relatively quickly, but the muscle exhaustion feels eternal. The soreness can last for a week.
IN SICKNESS AND IN HEALTH
All that pain is worth it for the health gains, studies have shown. In young to middle-aged healthy adults, HIIT produced better improvements than endurance training in the maximum amount of oxygen that a person could consume — a commonly used measure of cardiovascular health, Zoran Milaović and colleagues at the University of Nis in Serbia reported in a meta-analysis August 5 in Sports Medicine.
In theory, these gains in maximal oxygen, called VO2 max, should mean better health. Weston says her group is especially interested in how that translates to everyday life. “It’s great VO2 max is improving,” Weston says. “But does it mean they are able to carry out daily tasks better? Does it translate over to real life, or is it just in the lab?”
HIIT may also reduce the risk of type II diabetes. “What … HIIT does very well is basically prevent the accumulation or worsening of insulin resistance, and therefore is a very good way of preventing type II diabetes,” says Jelleyman. “It helps keep the blood glucose within a healthy range.” In a meta-analysis of 50 studies, Jelleyman and her colleagues showed that blood glucose is lower following HIIT than it is following normal continuous exercise or no exercise at all. The meta-analysis was published October 20 in Obesity Reviews.
MAKING MUSCLES GO THE DISTANCE
One of the most dramatic effects of HIIT is how quickly it increases muscle endurance. “HIIT is much more time-efficient than normal endurance exercise,” notes Håkan Westerblad, a muscle and exercise physiologist at the Karolinska Institute in Stockholm. “For some groups you get better faster with HIIT than with normal endurance exercise.”
It’s a short workout that produces results quickly. “Some studies have shown effects in as little as two weeks,” Jelleyman notes, if the person is working out at their highest intensity. “But usually you expect at least two months for long-term changes.”
And the gains even seem to affect those who aren’t gym rats by nature. “It almost favors less fit people,” Weston says. “Our data has shown it’s the people who don’t exercise, they’re the ones that might get the most benefit from it.”
To look at how these big gains take place in such a short time, Westerblad and his colleagues examined 18 recreationally active men and male endurance athletes who did six rounds of 30-second bursts of high-intensity cycling followed by four minutes of rest. After the workout, the scientists took biopsies of the working muscles in the participants’ legs.
When a muscle cell receives a signal to contract, tiny pumps called ryanodine receptors open, and calcium pours out of holding spaces within the cell into the cellular fluid. The high concentrations of calcium signal the muscle cell to contract. Scale this up across all muscle cells, and the whole muscle flexes.
After a single HIIT workout, un-athletic guys showed fragmentation of the ryanodine receptor. Breakdown of the ryanodine receptor means calcium can leak out into the cell in a continuous drip. With only a little bit of calcium getting released, the muscle cells don’t contract. Instead, the calcium causes a little bit of stress to the cell. Cells react to this stress by increasing their endurance, making them better able to withstand the next bout of HIIT...

Post has attachment
New Greatest Hiits Compilation! Check out the fun and let us know if you're up for the HiitFIT:30 Challenge. 

Post has attachment
Making Every Rep Count for Valley Charities! Props to the amazing athletes who participated in this year's competition fundraiser. YOU ALL ROCK!!!!!

Post has attachment
Takin' HiitFIT:30 to the streets! Getting work done inside & out!
Photo

Post has attachment
HiitFIT:30 is going strong! Teams Alpha, Bravo, Charlie, Delta, Foxtrot, and Echo have all earned HIIT stripes. Many team members are hard at it to claim their 2nd and 3rd stripes while teams Kilo and Lima are going after their first. 

High Intensity Interval Training is alive and well at Shenandoah Powerhouse. Make sure to join a group and elevate your game! #BEASTHIIT, #WHOSNEXT

Post has attachment
Check out Shenandoah Powerhouse's official HiitFIT:30 Facebook page and the HiitFIT:30 Network on YouTube for the latest on our exclusive high-intensity interval training program. Up for the HiitFIT:30 challenge?  https://www.facebook.com/hiitfit30 

Post has attachment
Congratulations to HiitFIT:30 Team Bravo for completing 7 weeks of high-intensity interval goodness! Props to Ashley C, Lindsey H, April R, Natascha P, Erin D, & Miranda T. MISSION ACCOMPLISHED. Now on to HFL2. Good luck Team Bravo!
Photo

Post has attachment
Shenandoah Powerhouse HiitFIT:30 Team Delta doing their thing during an AM session. The ladies were down a soldier but killed it anyway. SWEET! http://youtu.be/YGuvHG74eE4

Post has attachment
Shenandoah Powerhouse HiitFIT:30 Coaches take a break in between training to have a little high-intensity fun in the Battleroom. http://youtu.be/dPlwweQLnGE

Post has attachment
Shenandoah Powerhouse has just launched the HiitFIT:30 YouTube page. Checkout all the high intensity training videos online, then come out to the club and try it for yourself in the all-new HiitFIT Battleroom.
Wait while more posts are being loaded