NIFS Healthy Living Blog

What is DEKA?

From the creators of the Spartan Race, DEKA is the ultimate test of strength, endurance, and grit. Known as the "Decathlon of Functional Fitness," DEKA is quickly gaining popularity in the fitness community.

The word "DEKA" comes from the Greek term meaning "ten," representing the ten zones of the competition. It’s inspired by the ancient Greek decathlon, which tested overall athleticism. However, what sets DEKA apart from other functional fitness competitions is its accessibility for every skill level. Before fitness became synonymous with bodybuilding, protein shakes, and Pilates classes, it was simply a means of "survival." People engaged in fundamental movements like lifting, carrying, pushing, pulling, jumping, climbing, as well as rowing, skiing, and cycling. DEKA integrates these primal movements into its design, making it a great option if you’re looking for a new competition to train for.

DEKA Format and Zone Sequence

The DEKA competition consists of 10 zones, which progressively increase in difficulty, focusing on full-body movements towards the end.

• ZONE 1: 30 RAM Alt Reverse Lunges
• ZONE 2: 500M Row
• ZONE 3: 20 Box Jumps/Step Overs
• ZONE 4: 25 Med Ball Sit-Up Throws
• ZONE 5: 500M Ski Erg
• ZONE 6: 100M Farmer’s Carry
• ZONE 7: 25C Air Bike
• ZONE 8: 20 Dead Ball Wall Overs
• ZONE 9: 100M Tank Push/Pull
• ZONE 10: 20 RAM Burpees

These zones are based on fundamental functional movements, making them easy to learn without requiring extensive instruction. Whether you’re looking to improve endurance, learn new movements, test your athleticism, or simply get moving, our DEKA classes at NIFS are the perfect fit for you!

A happy mind is a healthy mind. Here are three keys to working your way toward a healthier life.

1. Show Gratitude

One way to retrain your brain to feel more gratitude and happiness is taking pen to paper. Write down three things about your day that were positive and make you feel thankful. By doing this, you are shining a light on the good things in your life, which shifts your focus and will eventually lead to a healthier mindset.

2. Make Movement a Priority

According to the Mayo Clinic, being active for about 150 minutes a week can result in a drop in depression in most people. Examples of daily activity can be taking your dog for a walk, taking the stairs, working in the garden or backyard, or doing a bodyweight mobility flow to loosen up your muscles and joints. Whatever the activity, make sure you do some movement each day to get the blood flowing and your endorphins boosted.

3. Act in Kindness

Shifting your focus on others instead of just yourself is a great way to boost happiness. Spending time on others has been proven to be more helpful in creating a positive life than spending it just on ourselves. Examples of acts of kindness can be volunteering at a local shelter, running errands for a friend or family member, helping a friend move into a new house, or even buying a cup of coffee for the person behind you in line. Time spent on others is time well spent!

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

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