NIFS Healthy Living Blog

More and more in today’s society, people have one resource that seems like it is only getting stretched out thinner and thinner: time. Too many of us seem to be cramming more and more things into our lives, whether that be work-related events, personal interests, or family events. With this ever-growing list of things we have taking time out of our day, many have to choose between stuff they need to get done and things they want to get done. One thing we all know we should do but sometimes choose to skip because of time constraints is exercising.

Now, we all know exercising is something everybody should do. The Centers for Disease Control recommends that every adult who is able to, exercise at least 150 minutes per week, and for many it can be more. But a good amount of people fall out of this group because they simply do not have enough time to exercise.

What is a way someone can get the most efficient exercise output in as little time as possible? The possible solution could be high-intensity interval training, or HIIT (aka HIT)! HIIT is a training technique that is all about intense bursts of exercise, followed by short recovery periods. The idea behind this type of training is that with these short bursts of exercise, the heart rate can remain elevated much higher in shorter time than traditional training.

Incorporating HIIT into Your Workouts

With the definitions out of the way, we can look at just some of the ways you can incorporate HIIT training into your daily fitness lifestyle. Many people opt for the route of either aerobic or resistance-style HIIT. Aerobic is more focused on cardio and increasing cardiac output, whereas resistance has a bit more to do with working the muscles of the body with varying degrees of weight.

Now which style is the best? That depends on what your goals are. But either will be a great route to choose to try and spike that heart rate and get in a great workout without too much time commitment.

The best thing about this type of training is that it can be anything you want it to be. For example, you can elect to do a sprinting-focused workout, or biking, rowing, swimming, etc. The idea is not behind what exercise you do, but rather how you’re doing the workout.

15-minute Bodyweight HIIT Workout

Here is a simple example of an introductory HIIT workout.

3 Rounds: 45 seconds each exercise with 15 seconds of rest

1. High Knees in Place
2. Squats
3. Push-ups
4. Dips
5. Crunches

Don’t Skip Your Workout!

So the next time you are a little low on time and debating whether or not to skip a workout, high-intensity interval training could very well be the answer you’ve been looking for in order to keep up that consistency!

The blog was written by Ricky Rocha, NIFS Health Fitness Specialist. To read more about the NIFS bloggers, click here.

Let’s be real. We aren’t always motivated to work out, and sometimes it’s hard to find that motivation. It’s even harder to find motivation when you don’t even enjoy exercise. It’s important to learn why getting active is so important, and it all starts with changing your mindset about it.

So Why Exercise in the First Place?

There are hundreds of good reasons why it’s important to stay active, but here are a few reasons that you might not know of.

• Exercise charges you up. Thirty minutes or more of vigorous exercise releases endorphins to the brain, giving you energy and an intense natural high. This can help you have more energy for your everyday activities and keeps you going.
  
• Exercise can help your positivity. Studies show that exercise is a great way to help manage depression. It not only releases endorphins, but it also helps clear your mind of stress, confusion, and worry
• Exercise can help with your social life. Exercising with others who are going to the gym for Group Fitness classes can be a great way to meet new people and help each other stay motivated.
• Exercise helps you sleep. Working the body and clearing the brain ensures a good night’s sleep. It can help regulate problematic sleeping patterns.

Switch Your Mindset

The biggest key to staying motivated with exercise is trying to switch your mindset. If you really dislike the idea of exercise, you need to switch the way that you’re thinking, or you’ll never get up and get active. Start to think of exercise as “being active” or “feeling healthy.” A great way to start is to increase the overall amount of movement and activity in your day. For example, you can start by walking 10,000 steps per day. You also don’t have to work out in a gym. Of course, gyms are useful and have a lot of equipment, but some days you can go outdoors or ride a bike. You can also try yoga or dancing as another method to stay active. At NIFS, we offer a variety of different Group Fitness classes to fit your needs and wants, so you are never bored or tied down to one form of exercise.

Small Steps

Sometimes you just have to take small steps to keep motivated. For instance, laying out your workout clothes or packing your gym bag the night before can remove several barriers in the number of decisions you need to make the next day. Or you can even have your gym bag in your car ready for the next day! You can also give yourself achievement awards, such as your favorite drink or new workout shoes. Use it as your motivation to get your workout done so that you can reward yourself with something you enjoy. Maybe you can even try a lunchtime workout. This will allow you to mix it up with some outside lunchtime training, and it can be an awesome way to experience natural light in your workout. Consider taking a brisk walk around the block or doing a quick HIIT workout before you go back to work.

Find What Works for You

The key is to really find what works for you. What might work for someone else might not be the right fit for you. Your health is your journey, and sometimes you must personalize it to make it worth it. Continue to try new things until you make your workout routine a habit. Remember that it’s okay to take rest days. But always get back up and fight the next day.

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

Improving maximal aerobic capacity, aka VO2Max, as well as lactic threshold can have a huge impact on overall performance. You can improve VO2 max through long slow distance (LSD) training, pace and tempo training, interval training, high-intensity interval training, and fartlek training.

Training by Experience Level

Training to improve your aerobic capacity varies according to your experience level:

• If you are just starting to train to be an endurance athlete, I suggest that you stick with a long slow distance training until you build your aerobic base, which would be more for mileage/time rather than overloading your lactic threshold and VO2 max.
• If you are an intermediate endurance athlete, you should add one hard workout day (pace or tempo interval, high-intensity interval, or a fartlek) and a higher-mileage day than your usual LSD mileage.
• If you are an advanced endurance athlete, train one or two days with the pace and tempo interval training, high-intensity interval training, or fartlek training. You should also have a high-mileage day that is higher than your LSD days.

Training by Goals

Keep in mind, all this training is also dependent on your training goal. For instance, if you are training for cycling, a full marathon, a cross-country or track event, or are a casual aerobic athlete, long-distance rower or swimmer, and so on, you will want to make sure to have a plan with your goals in mind. Be sure to implement these training methods into your program so that you can hit your goals.

Aerobic capacity and lactic threshold training modules can be tailored to your individual goals and training program. Here are some examples and how they can apply to your training.

• Long slow distance (LSD): Should be race distance or longer and 70 percent of VO2 max, give or take.
• Pace and tempo: Should be done in durations of 20 to 30 minutes at lactate threshold or slightly above.
• Interval training: Should be done 3 to 5 minutes with a work-to-rest ratio of 1:1, and it should be close to VO2 max.
• High-intensity interval training: Should be 30 to 90 seconds with a work-to-rest ratio of 1:5 and greater than VO2 max.
• Fartlek: Has a duration of 20 to 60 minutes and varies between LSD and pace and tempo training intensities.

Keep in mind, some of these norms and training intensities are meant for aerobic distance athletes and are specific to how the training should be done.

Overall, I highly encourage you to play around with these training philosophies and develop it into an aerobic endurance program that is best suited for you. It’s easy to just go out and do the aerobic activity day in and day out, but if you have a more organized, structured program, you will not feel overwhelmed and you will see the gains in your aerobic performance that you have been looking for all along.

This blog was written by David Behrmann, NIFS Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

We’re in the midst of the holidays. You probably have family commitments or events pulling you away from the gym or time with your favorite trainers at NIFS. You never want to feel as if you are missing out on something during this festive period when you have to work out from home or on the road away from the gym. But with this super-setted HIIT workout, fittingly named for the holidays, you can be sure to improve both your muscle strength and overall fitness while torching some holiday cookie calories over this break.

All you need is yourself and a bench, chair, or step to complete this intense superset HIIT session. This workout includes 12 supersets in total, each designed to get your heart rate up as well as challenge your various different muscle groups.

The Workout

Get ready to tackle 20 to 40 minutes of different HIIT cardio exercises in today's sweat fest! No equipment is needed, so you can work out at home or the gym. Focus on challenging yourself and doing YOUR best!

• 1x Jump Rope x 30 seconds
• 2x Spider Push-Up (alt. R/L)
• 3x Switch Lunge Kicks (alt. R/L)
• 4x Dip + Knee Pull (alt. R/L)
• 5x Squat Toe Taps (alt. R/L)
• 6x Dead Bugs (alt. R/L)
• 7x Reverse Lunge to Half Burpee (alt. R/L)
• 8x Elevated Reverse Plank Alternating Knee Pull (alt. R/L)
• 9x Bird Dogs (alt. R/L)
• 10x Rear Foot Elv. Split Squats (alt. R/L)
• 11x 4x Mountain Climbers + Launcher
• 12x 2x Reverse Lunge to 2x Jump Squats = x1 Rep
• BONUS Rd13x Push Up + Hyperextension + Knee Tucks
• BONUS Rd14x 3x Plank Jack + Pike-up Hop
• BONUS Rd15x Elevated Plank Hip Drop + Knee Pull

Sub/swap exercises as needed. Follow order, accumulating rounds/reps

• Rd 1 - x1 rep (in this case, Time: 30 seconds)
• Rd 2 - x1 + x2 reps
• Rd 3 - x1 + x2 + x3 reps
• Rd 4 - x1 + x2 + x3 + x4 reps

... And so on until you're finished with round 12

• Rd 12 - x1 + x2 + x3 + x4... x10 + x11 + x12 reps

(You will do round 1 x12 times, whereas round 12 only once)

• **Bonus**… Rd 13, 14, 15 (x3 more additional rounds)
•   - x1 + x2 + x3 + x4... x10 + x11 + x12 + x13 + x14 + x15 reps

Increase the Intensity

If you want to increase the intensity of this particular workout, I suggest two options. First, add another round with the bonuses. Second, repeat this routine for another series depending on your fitness level.

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Bring in the summer with some fun ideas to get your fitness goals accomplished. Completing both circuits will help you get a jump-start on your fitness goals going into this summer. This workout can be done outside or in the gym.

• Reps: 10-8-6-4-2. Complete 10 reps of every exercise, and then start over with the 8 rep countdown to 2 reps
• Equipment needed: A moderate kettle bell
• Time: 15 minutes

Complex #1

• Goblet squat
• KB swing
• Deadlift
• Goblet walk 50ft

Start the circuit with 10 reps. Once you’re done with the goblet walk, start the circuit over at 8 down to 2 reps.

Complex #2

• Goblet backward lunge
• One-arm KB row, 10 each
• Low KB hang squat
• Squat jumps

This blog was written by Jason Quarles, IUPUI Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Love to workout and need a date idea for Valentine’s Day? We have just the workout for you!

• AMRAP in 30 seconds followed by a 1-minute rest after each exercise
• Equipment: 2 “heavy” dumbbells, 2 “light” dumbbells, and a yoga mat
• Total Time: ~ 20 min

Circuit #1

• Dumbbell Thruster (squat with an overhead press)
• Glute Bridge (option for dumbbell on hips)
• Russian Twist (option to add dumbbell)
• Alternating Side Lunge with Forward Shoulder Raise

Repeat circuit twice

 Circuit #2

• Renegade Row (push-up on dumbbells with alternating single-arm row)
• Dumbbell Floor Press
• Burpee
• Forward Lunge (option to add dumbbell)

Repeat circuit twice

Spread the love and share this workout with your Valentine!

This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

It should come as no surprise to anyone that High Intensity Interval Training (HIIT) and Metabolic Conditioning workouts are crazy-popular and are here to stay for the foreseeable future. Research continues to report the scientific findings associated with the many benefits of this style of training. In addition to the research, the anecdotal evidence and many testimonials from normal folks have shown amazing results from functional training done at higher intensities.

Benefits of HIIT

Here are just a few of the benefits that are continually reported from training at higher intensities:

• Burns a bunch of calories and fat
• Shortens workouts
• Improves multiple facets of fitness (cardio, endurance, strength, power)
• Includes fun and energizing movements

The bottom line is that training at higher intensities coupled with the proper exercises provides a bunch of bennies with a low time cost. Sounds great, right? Where can you go to reap such benefits?

NIFS Class of the Month

BODYATTACK is our class of the month, and it delivers that high-intensity and fun style of training that will help you attack your fitness goals. Check it out:

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BODYATTACK Highlights

Looks pretty cool, right? Ready to give a class a try? You can expect a great deal of the following:

• High energy
• Suited for all fitness levels
• Functional fitness focus
• Big calorie burn
• Fun and athletic movements
• Improves agility, coordination, and stamina
• Energizing music
• Group atmosphere to keep you motivated

Tips for Success

Here are some things to keep in mind:

• Choose the length of class that is right for you. You do not have to take a whole class. Start slow and ramp up to a longer class.
• Be sure to pay attention to the instructor for movement variations. Watch, listen, and take the options the instructor gives you for your individual success.
• Take a buddy with you! Working in a group of like-minded people can be super powerful and will help keep you on track and help you enjoy the class even more.

I love to train hard; there is no better feeling than giving your best effort and knowing it after a great workout! If training hard is something that has been missing for you, don’t wait any longer: get into a BODYATTACK class immediately and “FEEL IT ALL”! Classes are offered on Tuesdays at 6:05pm and Thursdays at 5:15pm.

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Tabata is currently one of the trendiest workouts, due to the amazing results people are attaining. It's a high-intensity interval training (HIIT) format that consists of 8 rounds of an exercise performed for 20 seconds with a 10-second rest period.

High-intensity workouts bring the heart rate up and down through intervals. During the 20 seconds of a Tabata set, an exercise is performed at all-out effort, bringing the heart rate up to a peak followed by a 10-second recovery. The total time to complete one round is 4 minutes, but those 4 minutes will push your body to the max if done properly, leading to an increase in metabolism and fat burn while maintaining lean muscle tissue.

What Exercises Are Performed During the 20-second Push?

Body weight or light resistance training exercises are performed during the 20 seconds of work. This could include high knees, jumping jacks, plank variations, or exercises that use free-weight equipment like medicine balls, resistance bands, dumbbells, kettlebells, and more. The more variety and muscle groups engaged during a Tabata, the more benefits you will gain.

When Does NIFS Offer Tabata?

Through the summer months (May–August), Tabata can be found on the group fitness schedule multiple times through the week and is currently offered outdoors (weather permitting) on Tuesdays and Thursdays from 12–12:30.

The Benefits of Outdoor Exercise

When taking Tabata outdoors, you will not just benefit from the HIIT-format class, but also will experience the amazing benefits of working out outside. In a study done by ACE Fitness, those who exercised outdoors experienced more energy, decreased anxiety and depression, and a harder workout due to surface difference and wind resistance. Not only that, working out in groups outdoors is a great way to engage with your community and have accountability buddies to support you.

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Holidays are upon us and, for many, traveling is inevitable. For at least a few days you may be on the road, in a hotel, or at a family or friend’s home. What happens to your exercise and nutritional routines that you have built and finely tuned over the past year? Do you take a break from those routines, or do you stick to them?

Keep Your New Year's Goals in Mind

Fast-forward a couple weeks from now. Do you have any fitness or nutrition goals that you have been thinking about for the New Year? If you haven’t thought about them yet, what might they be? For many gym-goers, weight loss is the main goal. Has this been a resolution for past years? One last question: Why would you put yourself “in the hole” when it comes to diet and exercise before the new year even starts? I’ll leave your holiday nutrition information up to our Registered Dietitian Angie Mitchell and focus mainly on a few workouts and exercise habits you can use to put yourself in front of the eight ball rather than, you know…

Take Physical Activity Breaks While You’re On the Road

My first focus will be on something that many people probably don’t think about when traveling, which is the amount of time that you might spend in the car. For some, six- or eight-hour car rides each way await them. If passengers in your car are anything like the ones that are in mine during road trips, bathroom breaks basically come every couple hours. Use this time for, well, obvious reasons, like having a little physical activity break from the car ride. All you need is 3 to 5 minutes to get the blood flowing and burn a few calories after sitting in the car for so long. Bathroom breaks can be done after that.

Below you will find two physical activity breaks that can be done at a gas station or rest stop that will help break up some of those monotonous driving feelings.

Physical Activity Break #1                      Physical Activity Break #2

3 rounds:                                                    3 rounds:
Jumping jacks x30                                     Incline pushups x10
BW squats x15                                          Lateral line hops x20
Skaters x10/side                                        Lunge x10/leg

Two Simple Workout Programs That Don’t Require Equipment

Three years ago my finest reindeer, Tom Livengood, wrote a blog on exercises that you can do with limited or no equipment during holiday travel. I’m going to build off of Tom’s previous work and give you some exercise options to choose from when you are on the road. Here are two simple workout programs that shouldn’t take more than 20 to 30 minutes to complete and will “HIIT” (get it?) all of your major workout components during these hectic months.

Program 1:

Warmup (3 rounds)

• Alternating reverse lunge x60s (photo 1)
  
• Walking plank x30s
• Step through w/rotation x60s
  

Strength/Core (3 sets)

• Rear foot elevated split squat x15/leg(photo 2)
• Wall plank x60s(photo 3)
• Pushup xMax                                                                                 
  

HIIT (Every minute on the minute for 10 minutes)

• Mountain climber x30
  
• Squat jump x15
• 1/2 burpee x5

Program 2:

Warmup (3 rounds)

• Single-leg bridge w/ pulse x30s/leg
  
• Side plank w/ rotation x30s/side
• Plank reach x60s(photo 4)

Strength/Core (4 sets)

• Lateral lunge w/ forward reach x10/side
• Feet elevated pushups x10-15

HIIT (30s on/15s off: 12 minutes)

• Pushup
• Step-up (30s/leg)
• Cheetah

Elevated split squats and pushups can be performed with a chair, box, dog, child, or whatever…be creative!

If you have additional time, try your best to find a tennis ball, lacrosse ball, foam roller, can of cranberries, frozen water bottle, or SOMETHING to use for some soft-tissue work. I hear foam rolling while drinking eggnog is the newest fitness trend (kidding!). No matter what you choose to do, the number-one goal is to stay moving. Don’t let your active lifestyle take a “HIIT” (okay, I’m done) over these next few weeks.

This blog was written by Alex Soller, Health Fitness Instructor, Athletic Performance Coach. Click here for more information about the NIFS bloggers.