NIFS Healthy Living Blog

High-Intensity Interval Training (HIIT) has “swiffered” the nation in the past decade or so and remains one of the top hot topics of the fitness world. We also use terms such as Metabolic Condition (MetCon), Metabolic Resistance Training (MRT), and Energy System Training to categorize this high-octane method of training. You may know MetCon best by the crazy stuff you do that makes you feel absolutely exhausted, but invincible.

WARNING: It should never be the goal of any MetCon training session to end up in a sweaty pile of your former self. You should be upright and feeling invigorated and not annihilated.

The health and fitness benefits of this style of training are numerous! Benefits are mainly fat loss, an increase in energy demand (calorie burn) during and even after the training session, and even an increase in your aerobic capacity, just to name a few. But just like any other style of training (strength, power, endurance), it can be easy to fall into a rut in the methods and exercise selection of your MetCon training session. Here are a few simple and fun ways to change up and spice up your metabolic conditioning training session.

REMEMBER: Training can be simply defined as providing a stimulus that forces the body to adapt resulting in change (for example, increased calorie and oxygen use). So to alter a training session, think of manipulating the stimulus.

Change the Equipment

It’s comforting to stick to pieces of equipment we know best and have used many times for our training purposes. But you are doing yourself a disservice by not adding in new pieces that usually come with new adaptions. Battling ropes, rowing ergs, kettle bells, medicine balls, and my personal favorite the Airdyne bike are all great tools that can be used to manipulate the stimulus. These are also the things that make this style of training so much fun. The body will be forced to adapt, triggering the affects you are looking for.

Change the Intensity

The intensity of your training session of course plays a huge role in achieving the desired outcomes. Many metabolic conditioning sessions are based on time as a measurement of intensity and duration. For example, I am sure you are familiar with the Tabatta protocol of 20 seconds of max work followed by 10 seconds of rest for 8 rounds. Many time combinations are used (depending on your fitness level and program progressions), such as :30/:30, :40/:20, and :45/:15. 

Using time is great, but it could get monotonous, leading to decreased effort and lack of enjoyment. A great alternative is using calorie goals to set your interval as with a rowing erg, or the Airdyne bike (there it is again!). Racing to a predetermined distance is a great way to spice things up as well. Lastly, using repetitions and repetition ladders (10, 9, 8, 7,…1) allows you to simply count your way to completion and can be used with minimal equipment such as one kettlebell or a resistance band. 

Change the Environment

One of the easiest ways to get more out of your metabolic conditioning session is to simply change up your environment. Going outside is a great start when manipulating this training variable. Grab your equipment, get after it, and get some vitamin D all at the same time. On your way outside, invite some of your friends and training buddies to join you. Make the workout more of a competitive challenge to help redefine what you once thought of as limits. Research has proven that you work harder and enjoy training while in a group setting. Use the power of a strong group to get more out your training session.

Two Example MetCon Workouts

TRY THESE: Here are 2 sample MetCon training sessions using some of the preceding tips.

#1: Airdyne Calorie Sprints: 10 minutes

Race to 10 calories resting for 5 calories and try to complete as many rounds as possible in 10 minutes.

#2: Kettle Bells in the Park

Get outside, get a group, and complete the following as quickly as you can.

Working from 10 Kettle Bell Swings, 10 Goblet Squats, 10 Push-ups down to 1, but the swings will always be 10.

Example: 

• R1: 10/10/10
• R2: 10/9/9
• R3 10/8/8 … 
• Down to 10 Swings, 1 Goblet Squat, 1 Push-up
  

This blog was written by Tony Maloney, Health Fitness Specialist. To find out more about the NIFS bloggers, click here.

Okay, so you’ve been successful in your first two phases of developing your new workout program. You have progressed in your cardiovascular exercises throughout the weeks and your muscles have been feeling more “in shape” from your high repetition, low-weight muscular endurance training. What now?

The next progression I would recommend would be to start training for muscular hypertrophy, or more simply put, muscle building. 

Getting Ripped Versus Getting Toned

Muscle building is a term that seems fantastic to some (guys) and horrific for others (ladies). Guys (depending on your age) have an affinity to building muscle on a higher level because of a little hormone called Testosterone. The higher levels in men will allow for more tissue development, while the lower levels in women will not. Training for hypertrophy in females will yield a more desirable “toned” look versus a large gain in mass.

Changing the Variables to Develop Muscle Mass

When you are training for an increase in lean muscle mass, you will need to tweak the variables that you used for muscular endurance. To recap, those variables included sets, repetitions, and rest periods. 

• The sets you may perform can also start very low (1-2) if you are new to this type of training. As your experience increases, the amount of sets can double or even triple. 
• The repetitions that you perform will also adjust. Instead of doing reps in the 15-20 range, they will be more in the 8-12 range. With the decrease in repetitions comes an increase in the resistance (weight) that you are using. You want to make sure that each set is performed with a weight that can be done no more than 12 times. 
• Rest periods will also remain relatively low. 30 to 60 seconds of rest between sets is recommended. You will definitely “feel the burn” if you do it correctly.

The next blog in this series talks about how to activate your newly developed muscle tissue to increase your overall strength.

Get after it!

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

Rome wasn’t built in a day, and neither is a physically fit and healthy body. The great city was built as the result of the culmination of years and years of hard work. From streets to buildings, each single brick or stone was set with a vision in mind to create the best city in the world. I’m sure many mistakes were made throughout the process; however, those mistakes were only microscopic setbacks in the overall plan.

In exercise, the same rules apply. Some programs you try may yield great results; others may fall flat. You may see success for a couple months and then plateau. Remember: it is all a part of the process. Having a strong fitness foundation sets you on the best path to success in your goals and helps minimize the fitness mistakes you make along the way.

Physically fit characteristics must be set individually. These specific traits, such as cardiovascular fitness, muscular endurance, muscular strength and power, and body mobility, are all equally important. They are the foundation of building a strong and healthy body. You must work on them to maintain or improve your current levels. The majority of individuals possess the ability to improve their current state of health throughout these fitness aspects. Whether or not they choose to address them is another story.

Cardiovascular Fitness

I start by talking about cardiovascular fitness. When it comes to starting a program, begin with the basics: running (or walking), biking, and rowing. These three modes of exercise can all be used to help build that cardiovascular base that you can improve upon continually throughout your exercise program. Although it may seem like it is very basic, all individuals need to have some sort of cardiovascular base they can work off of. Without it, your ability to get through workouts (running, lifting, etc.) will be compromised.

My Recommendation: Intermediate Skill Levels*

• Run/Walk: 10 minutes at a moderate pace
• Bike: 10 minutes at a constant and moderate pace
• Row: 10 minutes, 1 minute at a fast pace, 1 minute at a slow pace

*Adjust time or intensity based on your individual skill level.

Part 2 of this blog series will focus on muscular endurance and how to structure your workouts to improve your muscles’ ability to withstand long-duration workouts.

As always, get after it!

This blog was written by Alex Soller, MS, CSCS, IUPUI Strength and Conditioning Coach and NIFS Trainer. To find out more about the NIFS bloggers click here.

Salutations, NIFS friends. Whether you have been working out for 30 years or are brand new to fitness, one mystery that normally goes unsolved is “Where did they come up with the name for that exercise?” Sometimes it’s pretty self-explanatory (such as biceps curl), but other times it can be quite misleading (for example, Burpee). Then when you have met several different trainers, maybe they call the same thing something different (such as torso rotations versus Russian twists). It can be downright confusing.

Here we will explore a few of my favorite mystery exercises and dig a little deeper into their backstories.

Jumping Jacks

So, who invented the jumping jack, and where did it originate? I should preface that by saying that it is really hard to invent exercises, at least classic, iconic ones like “the pushup,” “the sit-up,” and “the jumping jack.” That being said, we really want to credit the jumping jack to the great Jack LaLanne. Although LaLanne made the exercise popular, it was already in use by the U.S. military and gets its name from a traditional toy in which a string is pulled and the arms and legs spread into a star or jumping-jack position. 

Burpees

Another exercise that carries some notoriety for name confusion is the Burpee. To a lot of people, the Burpee sounds like a made-up name for this brutal exercise. Prior to doing Burpees for the first time, you might snicker at the idea of doing some crazy Dr. Seuss-like movement, but then you do them and your opinion changes quickly. 

So, where do Burpees come from? Apparently, in the 1930s, Dr. Royal H. Burpee (sounds made up, right?) at Columbia University invented the Burpee as part of a PhD thesis. His Burpee test was meant to simplify fitness assessments and was used by the U.S. military. Nowadays, the Burpee is mostly associated with cruel and unusual personal trainers.

Turkish Getups

The Turkish Getup is in a category all by itself when it comes to mysteries. To some, it closely resembles a strongman wearing a leopardskin Onesie and handlebar mustache performing for a traveling-circus sideshow. 

As deep as that sounds, finding the exact origins of the Turkish Getup was even more challenging. It is thought to have originated in Turkey hundreds of years ago and to have been passed down from generation to generation to modern times, where it is primarily done with a kettlebell in either a kettlebell class or a during a CrossFit session. One thing that hasn’t changed, though, is the Turkish Getup’s reputation as one of the most intricate movements in all of fitness.

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What are some names that have perplexed you or even made you laugh out loud? Share in the comments below for an open discussion and maybe you can “stump the trainer.”

Whether you call it a squat press or a thruster, one thing we always want to make sure of is safety. Your NIFS health fitness professional will ensure you’re getting a great, safe workout regardless of what you call it. Schedule a free assessment today!

This blog was written by Thomas Livengood, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers, click here.

There are several different ways that you can train. Common training methods are interval training, total time and sets/reps, but heart rate training is one that is growing in popularity. Heart rate training has different zones in which subtle physiological effects occur that will enhance your fitness. This type of training can benefit a variety of people who are exercising from the most elite athlete to the least-fit person!

What Heart Rate Training Is

Let’s take a deeper look into what heart rate training is. There are different zones that you want to train in depending on what your goals are. Zones are simply a range of heartbeats based on how frequently your heart is beating. Let me describe the different zones to you:

Heart-Healthy Zone: This zone is 50 to 60% of your maximum heart rate and is generally easy and comfortable to exercise in. You may be breathing a little heavier than your general breathing pattern goes, but you will be able to carry on a full conversation.

Fitness Zone: This zone is 60 to 70% of your maximum heart rate and is a little more challenging than the Heart-Healthy Zone. You will be breathing a bit more heavily and have some shortness of breath, but you should still be able to carry on a conversation. This zone is used for weight loss and building endurance.

Aerobic Zone: This is 70 to 80% of your maximum heart rate and is considered much harder work. You will be breathing heavily and unable to have a conversation, and able to speak in only short phrases. The Aerobic Zone is used to train for endurance and encourages your body to build new blood vessels and increase your lung and heart capacity. This zone is used for maintaining weight and improving your cardio fitness.

Anaerobic Zone: 80 to 90% of your maximum hart rate. This is intense exercise and you will be unable to speak except in gasps.

Red-line Zone: This zone is 90 to 100% of your max heart rate and you will not be able to stay in this zone for more than a minute or two.

Calculating Your Zone

Now we need to take a few minutes to calculate your zone, which is done by finding your maximum heart rate and your resting heart rate. One method that is used quite often is to subtract your age from 220. So if you are 40 years old, 220 minus 40 is 180, so your max heart rate would be 180. 

However, this method does not take into account your current fitness level, which can vary your max heart rate by up to 10 to 20 beats per minute! You can also use this calculator to estimate your zones. 

Tracking Your Heart Rate

With all the different forms of fitness technology, tracking your heart rate is getting easier. Standard heart rate monitors sync with the machine to show your heart rate. Fitbits, Jawbones, and other fitness tracking devices work. And, of course, the machines have heart-rate sensors on them. Take a week in the final winter weeks and try some heart rate training!

This blog was written by Amanda Bireline, Health Fitness Specialist. To find out more about the NIFS bloggers, click here.

It is that time of year again…the holidays are coming up fast! Life gets extra chaotic for many of us this time of year, and good fitness and nutrition habits are at a high risk of slipping.

The good news is that NIFS is here to help you keep from slipping too far down this slippery slope during the holiday season! We are happy to offer two different programs that are FREE to all NIFS members during the months of November and December year after year.

Maintain Not Gain

Give yourself a little bit of extra accountability by signing up for Maintain Not Gain. This program incentivizes members to maintain their weight throughout the holiday season. With group workouts every two weeks, weekly emails packed with nutrition and fitness tips to keep you engaged, and prizes for those who maintain or lose weight during the duration of the program. There is something that everyone can benefit from by signing up for this free program. Don’t miss out on this experience and mark weigh-in week on your calendar for November 1 to 7.

The Rowing Challenge

All in good fun, the rowing challenge never disappoints for a good competition year after year! It is pretty simple: pick a team and ROW! The team that rows the most meters per person and the team with the highest total meters rowed earns bragging rights as team winners. Joining a team is an excellent way to ensure you are getting in some extra bouts of cardio and caloric burn during the busiest time of the holiday season, which means you are earning yourself some leeway to have a little more room to indulge. Your team will be depending on you to row towards the win!

Look to sign up for a team November 10 to 23.

Free Fitness Assessment

Along with both of these programs, this is a great time of year to take advantage of your free fitness assessment and exercise plan from our team of Health Fitness Specialists. If you are looking for a new routine or just need a little more guidance we're here to help you.

Don’t let the holiday season get the best of you this year. Your fitness and nutrition habits do not have to completely derail. Let NIFS help you find the right balance between fitness, food and fun this year!

This blog was written by Stephanie Kaiser, NIFS Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Tired of running, stair climbing, and cycling? If you are looking for a cardio workout that promises plenty of calorie burning, upper- and lower-body conditioning, all while being low impact, look no further than getting in some indoor rowing exercise.

This exercise is not necessarily new (its origins date back nearly 2,000 years to ancient Greece) and not exclusive to outdoor rowing enthusiasts. For the average individual, rowing provides an excellent warm-up source, while the seasoned CrossFitter may use the rower as a cardio component in an elaborate superset. Regardless of your fitness level, the erg rowing machine is designed to give a low-impact, smooth exercise movement that provides training for outdoor rowers as well as an uncomplicated total-body exercise for the average Joe or Jane.

Steps for Learning Indoor Rowing

Indoor rowing technique can easily be taught in four convenient steps:

1. The Catch: The starting point; legs are bent at the knees, arms are straight, and the back is flat.
2. The Drive: The legs are extending and the handle is pulled toward the chest.
3. The Finish: Legs are extended and the handle is at the chest.
4. The Recovery: The sliding motion in which the body moves back to “the catch” position and performs another rep.

Like most exercise patterns, rowing requires practice and sometimes coaching to fully and safely get the most out of the movement.

For more detail, check out these instructional videos from the manufacturer of our rowing machines, Concept2.

NIFS staff is here to help and encourage you all the way! Please contact a NIFS Health Fitness Specialist with help on improving your rowing technique or incorporating the rowing machine into your current exercise program.

To get started or develope a new workout routine, contact us for a free fitness assessment!

Evolve and rejoice,

This blog was written by Thomas Livengood, Health Fitness Specialist. To find out more about the NIFS bloggers click here.