NIFS Healthy Living Blog

With the world now instantly accessible through technology, it’s easy to understand why a growing number of people expect things to be done in a shorter amount of time. Like many others, I’m a big fan of things that are fast and effective, and that includes my workouts. High-intensity circuit training does just that by providing an effective and convenient way to increase exercise results in less time.

Whether you’re a career-driven adult or hardworking student, you’re probably a time-conscious person, so it may not be realistic to devote half of your week to aerobic and strength training separately. To really hammer this home, let’s do the math:

ACSM’s standard guidelines for aerobic training recommend 75–150 minutes a week of exercise, depending on the intensity. Let’s say you do 30 minutes of moderately intense cardio 4 days per week. That’s 120 minutes. Now let’s add strength training. Typically done 2–3 days each week, strength training should hit each major muscle group in 2–4 sets with 8–12 repetitions per set. Depending on the muscle group, this could take you 45–90 minutes. Average that out to about 60 minutes, 3 days a week. That’s 180 minutes. 180 + 120 = 300 minutes of time spent in the gym. 300! That’s as impractical as it is exhausting. Honestly, I’m tired just from doing the math on that.

With HICT, you’re combining both traditional training methods into one complete, high-energy workout that you’ll leave with a muscle and endorphin pump. Plus, you’ll be in and out of the door in less than an hour. What more could you ask for?

Benefits of High-Intensity Circuit Training

The concept of high-intensity circuit training is simple. By increasing the intensity of exercises that elevate the heart rate and limiting rest time, HICT can prompt greater gains in a shorter amount of time. In several studies, it’s been proven that the benefits of this type of training surpass those of the traditional protocols of aerobic and strength training. Let’s start with fat loss.

If you’re looking to lose excess body fat, tone up, or lean out, this type of training is the ticket. The strength training component accelerates the amount of fat burned during the workout. When this is paired with little rest between sets, the aerobic and metabolic benefits skyrocket, with results lasting up to 72 hours after the session. Even more interesting, the combination of high-intensity aerobic activity and resistance training may have a greater impact on subcutaneous fat loss. This is the type of fat that is troublesome for some people around their waistline, hips, and other areas.

Another significant benefit is the fact that HICT elicits the same if not greater gains in VO2 max, or peak oxygen uptake, when compared to traditional steady-state cardiovascular exercise. With the exercise volume substantially lower, high-intensity circuit training easily stands up to its traditional counterpart in improving cardiopulmonary health.

Other benefits of HICT include

• Improved strength across all major muscle groups
• Increased stability and movement efficiency
• Lowered stress levels
• Improved mental health
• Increased adaptability to regressions and progressions of exercises
• Saving time during the week that would have otherwise been spent on traditional programs

Sample HICT Program

Strength exercises for this type of program should be in an order of opposing muscle groups. For example, an upper-body station would be followed by a lower-body station. This allows the individual to have alternating rest and work throughout the circuit. On the same note, a highly intense aerobic exercise should be followed by an exercise with a low to moderate intensity. An example of this would be burpees followed by a stationary plank. If this is executed correctly, you should successfully complete these exercises at fast and intense pace with minimal rest. A typical format for a HICT session is as follows:

• 9–12 exercise stations
• 15–20 repetitions or 30 seconds of work
• 30 seconds or less of rest time
• 2–3 sets/rounds

What’s Next?

Not all programs are created equal, and traditional workouts are still the most effective methods if you want to specifically improve your strength and power or aerobic endurance. However, if you are looking for a new and exciting type of workout that helps you burn fat and build muscle in a short amount of time, HICT is worth a try! Our newest class at NIFS, Triple Threat, uses this type of format across three different areas of fitness: cardio, strength, and power. Join in on the class and start your journey to better health!

This blog was written by Jessica Phelps, BS, ACE CPT, Health Coach. To learn more about the NIFS bloggers, click here.

Sources: https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf
https://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/high_intensity_circuit_training_using_body_weight_.5.aspx

Sodium, potassium, magnesium, calcium, phosphate, and chloride are all electrolytes, or minerals that fulfill essential roles within the body. More specifically, sodium, chloride, and potassium work together to maintain fluid balance within the body, while magnesium and calcium promote optimal muscle function and aid in energy metabolism.

An imbalance in one or more of these electrolytes can lead to disrupted bodily functions, which may present as dizziness, headache, fatigue, irregular heartbeat, muscle cramps, dark-colored urine, mental confusion, or nausea and vomiting. Typically, the average adult is able to maintain adequate electrolyte levels by consuming a well-rounded, healthy diet and staying hydrated.

How Are Electrolytes Related to Exercise?

Electrolytes are primarily lost through urine and sweat, which is why it’s so important to hydrate before, during, and after physical activity. The amount of electrolytes lost during exercise varies greatly from person to person, but also depends on the length and intensity of exercise, the individual’s body composition, the type of clothing worn during exercise, and the environment or climate in which the exercise is performed. On average, athletes can lose anywhere from 1 to 3 liters of fluid per hour of intense exercise, and in turn lose a significant amount of fluids and electrolytes.

How Do I Properly Replenish Electrolytes After Exercise?

Electrolyte replacement is most important during high-intensity activity that occurs for longer than 1 hour, or anytime when heavy sweating occurs, such as in high temperatures. Typically, water and a balanced snack are enough to replenish electrolytes after most exercise sessions. Ideally, choose a snack that has a balance of sodium- and potassium-rich foods, such as a banana with peanut butter, a hard-boiled egg and a piece of fruit, or yogurt with nuts. However, for physical activity that lasts longer than 60–90 minutes, a carbohydrate-containing (10–20 grams per 8 ounces) electrolyte replacement beverage may be appropriate. Be cautious, as many electrolyte replacement beverages are high in added sugars and empty calories.

Remember, just like not consuming enough electrolytes, too many electrolyte-rich foods can cause electrolyte imbalances with undesirable side effects. Speak with a registered dietitian nutritionist (RD/RDN) to learn more about your individualized fluid, electrolyte, and other nutrition needs.

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

While training your cardiovascular system, it is important to understand how much you are stressing and overloading the system. Just like with your musculoskeletal system, there is a maximum rate your heart can achieve. The best way to discover this number is to undergo a maximal aerobic capacity test, but it isn’t necessarily practical or safe for all populations.

Calculating Your Maximal Heart Rate

A much easier way to determine your personal maximal heart rate is to use a predicted value. For the general population you can simply subtract your age from 220 and that would equal your age-predicted heart rate.

220 – (Age) = Age-predicted maximal heart rate (APMHR)

Now that you know your predicted maximal heart rate, you can figure out where your heart rate should be when exercising aerobically. The ranges are as follows:

• Very light: <30%
• Light: 30–39%
• Moderate: 40–59%
• Vigorous: 60–89%
• Near maximal: >90%
• APMHR x (desired percentage lower end) = Lower target heart rate

APMHR x (desired percentage upper end) = Upper target heart rate

Choosing the Right Range

So what do these ranges mean?

• If you are new to the gym, you probably want to start more in the very light to light range. This can prevent burnout and reduce the risk of injury. Starting lower and progressing the duration of the workout, the number of times you exercise per week, or the intensity is a great way to ease yourself into exercise.
• If you are looking to gain some cardiovascular fitness and reduce your risk for cardiovascular disease, you want to shoot for the moderate range. This will stress your system enough to see the benefits associated with cardiovascular training such as a lower resting heart rate.
• Finally, if you are looking to set a new personal best mile time or are training for the Mini-Marathon, having a few training days in the vigorous range to near maximal can really help overload your cardiovascular and reap the benefits.

Ask Your NIFS HFS

If you want to learn more about heart rate ranges, come to the Track Desk and ask one of our Health Fitness Specialists.

This blog was written by Grant Lamkin, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.