The Best HIIT Workout—and Why It Burns So Many Calories

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When it comes to working out, longer isn’t always better.

Wait, what?

Believe it or not, there is quite a bit of (comforting) research supporting shorter, more intense workouts—for both performance and health benefits, including weight loss, Pete McCall, a personal trainer and author of Smarter Workouts: The Science of Exercise Made Simple, tells Health.

While high-intensity interval training (HIIT) is not new—interval training has been around for decades—there is a recent surge in using this approach for fitness and weight loss.

“In the last 20 years, HIIT has been studied for its effects on boosting performance and its high caloric burn,” McCall says.

When it comes to HIIT being a better workout for caloric burn, McCall gives this analogy: HIIT is city driving, while longer, slower workouts are highway driving—and calories are your gas.

“With city driving, you’re starting and stopping a lot, and you’re burning more gas,” he says. “On the highway, you’re maintaining a steady pace and you’re much more efficient.”

So how do you choose the best HIIT workout? The bottom line, McCall says, is to not make your working intervals too long and your rest intervals too short.

RELATED: This 20-Minute Treadmill Interval Workout Builds Speed and Stamina

What to look for in a HIIT workout routine

If you find a HIIT workout that’s 45 minutes, run away. It’s way too long, McCall says.

“The biggest mistake people make is thinking a 45-minute HIIT workout is great. But it should be 15 to 20 minutes,” he says.

In fact, you can reap benefits from just four, yes, four minutes. McCall cites the popular, effective Tabata method, which is a four-minute workout: You work at your max capacity intensity for 20 seconds, rest for 10 seconds, and repeat eight times.

“Four minutes doesn’t sound like a lot, but if you’re doing it right, that last minute really sucks,” McCall says. “When it comes to high intensity, less is more.”

If your work intervals are longer than 30 seconds, you’ll run out of energy and be unable to complete the workout. Alternatively, if your rest intervals are too short, your body won’t have enough time to recharge for the next work period.

McCall also cautions against doing more than two HIIT workouts a week. Your body needs about 48 hours to recover from the wear and tear, he says.

RELATED: Find Your Perfect HIIT Routine With These Top Workout Videos

Why does HIIT burn more calories?

The short answer is it takes energy to burn energy. When you push your body really hard for 20 or 30 seconds, you’re expending a ton of energy, McCall explains. And during your recovery interval your body is taking the byproduct of that burn—lactic acid—and turning it back into energy your muscles can use, called ATP.

When you exercise for longer periods of time at a lower intensity, you still expend energy—but not as much as during that high-intensity burst.

That said, people tend to think they burned more calories than they did, leading to overeating and weight gain, McCall says. The sustained calorie-burn from a HIIT workout, for example, is about 100 to 200 calories, which is not insignificant. But a post-workout Starbucks muffin is about 400 calories.

RELATED: 7 Tips for Exactly How to Eat Before and After a Workout

Try these HIIT workouts

McCall has two go-to HIIT workouts he recommends.

Lateral ice skaters

Stand with your feet hip-width apart.

Step your right foot to the right, then step your left foot to the right. Repeat the motion to the left side. Continue to repeat the motion for 30 seconds at a comfortable pace.

Then, increase your effort for 20 seconds. Repeat the motion like you’re ice-skating.

Finally, increase your effort for 10 seconds of explosive movement, like you’re speed-skating.

Repeat this entire sequence for five to seven minutes.

RELATED: Try This 30-Day Squat Challenge for a Stronger, Perkier Butt

Copenhagen protocol

McCall recommends following this routine on a bike, rower, or self-powered treadmill. (While it can be done on a normal treadmill, it takes precious time to adjust the speed, he says.)

Warm up for five minutes.

Move easy for 30 seconds; your feeling of effort should be about a five on a scale of one to 10.

Move hard for 20 seconds, about an eight on a scale of one to 10.

Move as hard as possible for 10 seconds.

Repeat the entire cycle for five minutes and then cool down.

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Sport24.co.za | Skipperless Stormers set for major depth test in Melbourne

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2019-04-08 12:29

Lloyd Burnard – Sport24

Cape Town – The Stormers, with just one losing bonus point from the three matches they have played on their Australasian tour, are facing a mini-crisis ahead of their clash against the Rebels in Melbourne on Friday. 

It’s been a tour from hell for coach Robbie Fleck and his men, and the news over the weekend that skipper Siya Kolisi (rested), lock Chris van Zyl (back injury) and utility back SP Marais (hip injury) would all be returning to South Africa was the latest killer blow. 

It takes the total number of players that have headed home mid-tour to seven. 

More significant is the calibre of players lost. 

Eben Etzebeth (calf) and Pieter-Steph du Toit (birth of his child) left after the 24-9 loss to the Blues two weekends ago, while JD Schickerling and Dan du Plessis were also injured at different stages of the trip. 

In Kolisi, Etzebeth, Du Toit and Van Zyl, the Stormers lost four of the main leadership figures in their camp. 

It makes Friday’s assignment against the high-flying Rebels all the more daunting, and by Monday morning the Stormers were not prepared to publicly announce Kolisi’s replacement as skipper.

Frans Malherbe, Bongi Mbonambi and Damian de Allende are all possible options. 

Captaincy aside, the Stormers need to front up as they look to end their tour on a positive note, but will do so without several of their most dangerous weapons. 

It is obviously a test of character and depth, but assistant coach Paul Feeney believes there is enough maturity left in the camp. 

“We’ve still got experience, depending on who is starting,” he told media from Australia on Monday.

“In the front row we’ve got Steven Kitshoff, Bongi (Mbonambi) and Frans (Malherbe) and there is a lot of experience there.

“Obviously through the locks and the loosies we will be lacking some experience, but up front there are still some good leaders.

“In the backs we have Damian de Allende and Jean-Luc (Du Plessis) has a very good brain on him as well.

“Dillyn Leyds has captained previously at Currie Cup level, so we do have some experienced scattered around some of these young players that are coming through.”

It may seem that there is nothing left to lose for the Stormers, but because of how tight the South African Conference has proved to be in 2019, Friday’s game is massive. 

A win would leave the Capetonians with four wins from eight and well-placed in the Conference considering that they would be the only South African side to have completed their Australasian tour. 

The most significant test of depth will come at lock where Van Zyl, Etzebeth, Schickerling and Du Toit are all out.

“They are our first four lineout callers, so it makes life difficult. We can only use who we’ve got at the moment,” Feeney explained.

“We’ll just look at what we think is best for the group at the moment and get on with it.”

Ernst van Rhyn, Salmaan Moerat and Cobus Wiese are the players in line for positions in the second row. 

“We’ve had seven players go home, which is a hell of a lot. You might expect two or three to go home, but seven is a lot and there has been a lot of experience too,” Feeney added.

“We haven’t got some of our big names up front, but the boys that are there need to step up. We’re disappointed to lose guys of that standard, but it gives somebody else an opportunity.”

The Stormers’ team will be named on Tuesday and Friday’s match kicks off at 11:45 (SA time). 

Temporary Sand/grit Blasters

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Reference: PE002362-NV-1 A well established company is seeking to employee 2 X Sand/Grit Blasters for a 3 month contract.
Description
Operate sandblasting / grit equipment to clear to tolerance and apply other industrial coatings to manufactured items. Requirements: Qualified industrial spray painter with experience in Engineering/Manufacturing environment
Minimum 3 years experience.
Skills and Competencies:
Expert spray painter with proven qualification/experience.
Willing to travel
Able to operate independently
Responsibilities: Grinding, sanding and cleaning surfaces of items to be painted.
Loading paint, oil, lacquer, varnish and rustproofing agents into spray equipment.
Connecting hoses to spray equipment and adjusting spray nozzles to required pressure.
Securing items to be sprayed within spray booths or placing them onto conveyors.
Directing spray guns to apply even coatings moving items to drying areas and stacking them for further painting and packaging
Starting and monitoring extractor and drying fans, and heaters
Cleaning nozzles, containers and hoses of equipment.
May operate paint dipping baths
May mix coating solutions and regulate their temperature. Send CV to talent@staffsols.co.za

Mining Sheq Manager

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Mining SHEQ Manager in Drakensberg | Mining | Job Mail | 4417439

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We are looking for a Mining SHEQ Manager, for our client an Open Cast Coal Mine near Newcastle In Kwa-Zulu Natal. You would be required to have a suitable qualification such as Advanced Certificate in Mine Environmental Control, Safety Officer Diploma, National Diploma in Environmental Health, a valid Red Ticket. NOSA 1 & 2 is a must and at least minimum of 5 years experience in an Open Cast Coal mine, valid Driver’s licence. Knowledge and skills: Knowledge of the Health and Safety laws. Standards and systems Initiative. Integrity and team work. Computer literacy. Report writing skills are an added advantage. Sensitive to Client needs and committed to service delivery. To apply for this position please send a detailed CV and qualifications to cv@placementboys.co.za

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Marketing Management

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Marketing Management in Northern Suburbs | Field Sales | Job Mail | 4417759

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About the Position: Major expansion are taking place at our branches in the Western-Cape. We specialise in sales, Marketing of various campaigns. We hire persons who are seeking to gain experience, and who are serious about enhancing themselves professionally. You will be fully trained in all sectors of the sales and marketing industry. You will enjoy thriving environment where you will receive on-going coaching and sales training. You will witness big and small business related successes daily and you will have the opportunity to create your own success using the platform and resources that we provide. Enjoy open-ended commission and an above average income. Skills: -Sales -Customer services. -Retail -Promotions Requirements: -Matric of NQL4. -Ages between 18-25. -Vibrant energy. -Well groomed . call me or email your CV or fill out an online application.

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News24.com | LIVE: Heavy police presence as #AlexsShutDown marchers arrive at City Of Joburg head office

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Alex shutdown: DA, ANC in blame-game as protest set to spread to Sandton

The ANC and DA in Gauteng have hit out at each other after tense protests, which is set to intensify, rocked Alexandra.

The DA’s Gauteng premier candidate, Solly Msimanga, laid a complaint at the Alexandra police station on Sunday.

However, the ANC in the provinces labelled it as a “cheap political stunt”.   The DA in Gauteng claims that the Alexandra protests have been orchestrated by the governing party to influence the upcoming elections.

News24.com | Prisoners hand themselves in after escape through holding cell roof

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Two men who escaped police custody in KwaZulu-Natal over the weekend handed themselves over to police following a manhunt.

A total of five awaiting trial prisoners escaped through the roof of their holding cell in the Margate area, south of Durban.

“Two escapees handed themselves over to Gamalakhe SAPS last night, namely Saneliso Malanga and Sanele Hlongwane, bringing the total to three being re-arrested,” police announced on their Twitter page on Monday morning.

The police are still looking for two remaining suspects – Matomela Dwetshe (35), wanted for murder, and Wiseman Mduduzi Nxabi (25) who committed aggravated robbery.

Police are urging the public to come forward with information that could assist in locating the escapees. Members of the public can contact their nearest police station or Crime Stop on 08600 10111.

Health24.com | So you’ve had weight-loss surgery – now what?

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Eating habits and physical activity have a greater impact on weight-loss surgery’s long-term success than measures like counting calories, a new study finds.

Researchers also found that evaluation of patients’ mental health and eating habits before weight-loss (bariatric) surgery did not help predict who would be successful in keeping weight off years afterwards.

Problematic behaviours

“Bariatric surgery is the most effective treatment for severe obesity. It results in sustained weight reduction and remission of diabetes and other health problems in the majority of patients,” said study author Wendy King. She’s an associate professor of epidemiology at the University of Pittsburgh’s School of Public Health.

“However, as with all types of weight-loss interventions, patients usually regain at least some of the weight they initially lose,” she added in a university news release.

The study included nearly 1 300 adults who had a type of weight-loss surgery called Roux-en-Y gastric bypass. The patients were followed for an average of 6.6 years.

Limiting sedentary behaviours (such as watching TV), self-weighing at least once a week, avoiding fast food, and correcting “problematic” eating behaviours were all factors associated with a greater chance of limiting weight gain after weight-loss surgery. Problematic behaviours included eating continuously, eating when full, loss of control and binge eating.

Maintaining weight loss

Younger patients were likely to gain more weight than older ones. Other characteristics linked with higher weight regain included having venous oedema with ulcerations – a disease of the veins accompanied by sores on the skin; difficulty with daily physical tasks such as bathing, dressing and walking; and symptoms of depression after surgery.

“This may sound like common sense,” King said. “But several behaviours and characteristics that clinicians hypothesised to matter were not related to weight regain. For example, while frequency of fast food consumption was associated with greater weight regain, frequency of meals and eating at restaurants were not,” she explained.

According to study senior author Dr Anita Courcoulas, “As clinicians, we know that weight maintenance is the most important, yet challenging, aspect of long-term post-bariatric surgery care.” Courcoulas is chief of minimally invasive bariatric surgery at the University of Pittsburgh Medical Center.

“Because we found that most individual patient characteristics at the time of surgery do not clearly identify those most at risk for poor weight-loss maintenance after surgery, it is especially important that clinicians and programmes engage with patients early and often after surgery about behaviours that can aid in limiting weight regain,” Courcoulas said.

The study was published in the journal Annals of Surgery.

Image credit: iStock

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Enrolled Nurse – ICU (Klerksdorp)

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An exciting career opportunity exists in the private sector for enrolled nurse in ICU within the Klerksdorp area. If you have the following experience, we look forward to receiving your application.

Requirements:

  • Relevant degree or diploma in nursing
  • SANC Registered
  • Minimum two years of experience in ICU
  • Experience nursing babies that are Ventilated, oscillated or on Nasal Cpap or Biphasic.
  • Strong customer orientation, team player, very energetic and well organised
  • Must be able to work under pressure in a continuously changing environment
  • Strong Interpersonal skills required
  • Must be willing to fulfill a role in the unit according to the flexi-hours system

Salary: Market Related
Application Process:  It is imperative that when applying for this position you make use of the reference number otherwise your application will not be considered.
Closing Date: 05 April 2019    
Ref: CPT002335  
To apply for the above-mentioned position, please e-mail your CV to: 

az.oc.ffatsxdem@ylppa

 
If you don’t hear from us within three weeks of your application, please consider your application unsuccessful.

Posted on 08 Apr 10:01

Intelligent Placement

Intelligent Placement will, through its expertise, service standards and national network provide a unique value proposition which will differentiate Intelligent Placement to be the preferred South African Recruitment brand.

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