The Israelite Workout

 #27


Life has many good things. The problem is that most of these good things can be gotten only by sacrificing other good things. -Thomas Sowell


Fit Tip: Benefits of HIIT Workouts

High-Intensity Interval Training (HIIT) is a style of training in which you simply alternate periods of high intensity with low intensity for recovery. This can be accomplished while running, biking, swimming, or any aerobic-based activity. You might see HIIT style workouts that involve weights, but keep in mind that has now turned weight training into an aerobic activity rather than an anaerobic, muscle-building activity. If you applied the HIIT style to a running workout, you might have periods of an almost all-out sprint for 20 seconds followed by 2 minutes of jogging and repeat this several times. On the other end of the interval intensity spectrum is the Norwegian 4x4 protocol that calls for 4 minutes of a 90-95% effort followed by 3 minutes low to moderate effort for four rounds. I don't recommend starting with the Norwegian 4x4 protocol, but it is effective at improving your cardiovascular health in a short amount of time. 

HIIT is to exercise what keto is to diet: it's effective but not some magical way of burning fat. Most HIIT workouts do not burn more calories or fat than a moderate-intensity workout of the same time. One big benefit of HIIT might be practicing a fast run or sprint that you are not yet able to keep up for very long. Studies also show that performing HIIT alongside some typical moderate-intensity cardio improves endurance more than the moderate-intensity cardio alone. It seems to be effective if you have some endurance training goals as you can handle one interval session plus one long bike, run, swim, ect. better than attempting two long runs, ect. per week. It also might just be a little more fun for some people. While HIIT isn't all it is cracked up to be, there are definitely some benefits. In my personal opinion, it can make something like an indoor spin bike ride a whole lot more interesting. 


Resource: Dr. Stacy Sims

Dr. Stacy Sims is an exercise physiologist, nutrition scientist, and expert in female-specific health and fitness. She has great information when it comes to the differences between male and female training and nutrition as well as what type of training might be more beneficial at different stages of life. 

Some interesting and actionable tidbits you will learn from her include:

-Females post menopause benefit more from heavy compound lifts than from lighter weight training as strength preservation is key

- Females in general are better off getting some fuel before a workout (even 15 grams of protein is enough) and getting even more protein within an hour after training (30 grams or more if older).

- Females doing any type of cold plunge should actually use a much warmer temp closer to 55 degrees Fahrenheit (still very cold)

And dudes, before I lose you with another week of female-specific info, she has some sweet tips for both genders as well. She knows her way around strategic caffeine use if that's your jam. She also uses sauna for performance, recommending sauna post weight training for extra gains that can even translate to tolerating high elevation better; this one was weirdly specific and fortunate for me as I often sit in the sauna after lifting and am going to Colorado soon.

Here is one thorough interview she did with Andrew Huberman: https://www.youtube.com/watch?v=pZX8ikmWvEU

You can also check out her podcasts or YouTube channel for more health and fitness information.


July Challenge: Follow the 80/20 Rule for Nutrition

The 80/20 rule is a simple and sustainable approach to eating. Most of what you eat should be real food: nutritious whole foods with plenty of protein, fiber, and other nutrients. The 20% is your wiggle room to enjoy yourself. Today is the 4th of July, and you want to celebrate your freedoms with some hot dogs, ice cream, and a cold one. You can! Don't guilt yourself for it, you know that 80% of the time you are consuming more responsibly so you will be fine. 

Use this guideline for yourself this month and start paying attention to what percentage of your daily foods are benefitting your body. 



Win the weekend!


Brad


Durable Dad Training


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