High-Intensity Interval Training Improves Physical and Mental Health Outcomes

High-Intensity Interval Training, or HIIT, has become increasingly popular in the last decade, and many are turning to it as an efficient, effective means of being physically active while at home. A study published in the Journal of Sports Sciences analyzed the available data on the safety, efficacy, and adherence for HIIT across populations, including people with health conditions. The research included 33 systematic reviews, 25 with meta-analyses. [IHRSA}

HIIT workouts are made up of explosive, full-body movements, such as kettle bell swings or tire flips, intended to increase your heart rate, get your system firing on all cylinders, and use up so much energy that your body experiences something called excess post-exercise oxygen consumption, or EPOC.  

People tend to gravitate toward HIIT workouts because they burn more calories than steady state cardio and generate a bigger EPOC, or afterburn effect. In fact, you’ll burn extra calories for up to 48 hours after a HIIT workout, and by combining aerobic exercise with resistance training, you’ll burn up to 30 percent more calories than you would by doing either type of exercise on its own, according to a study by the Journal of Strength and Conditioning Research.

The results of the HIIT study showed that, compared to inactive control groups, HIIT improved aerobic fitness, body composition, blood glucose, vascular and cardiovascular function, certain inflammatory markers, exercise capacity, and muscle mass. Compared to other active people not doing HIIT, it improved aerobic fitness, certain inflammatory markers, and muscle structure. Improvements in anxiety and depression were observed compared to baseline. The groups who participated in HIIT reported no acute injuries, and adherence to HIIT interventions was around 80% on average in most reviews.

Interested in learning more about how to incorporate HIIT workouts into your routine to improve your Health + Happiness?

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How to Get Back Into a Workout Rhythm After a Break

In the wake of Coronavirus business closures and stay at home orders, many Americans have been forced to put their workout routines on pause. As quarantines eventually end and things get back to normal, gym-goers will be jumping back into their workouts en masse. Some will be in for a rude awakening if they are expecting to pick up right where they left off. During rest periods, muscle fibers weaken and synovial fluid builds up in your joints. Going straight from a rest period to athletic performance training in Warrington PA can strain your muscles and ligaments and increase the likelihood of injury. There are a few things you can practice at home and in the gym to properly acclimate yourself to regular workouts after an unplanned hiatus.

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Building a Workout Routine: You Have Questions, We Have Answers

If you want to get in shape and build muscle, you have to take strategic steps in a direction that will bring you closer to that goal — and in a realistic way. The clients at Horsham Athletic Club understand the role that personal training plays in an effective workout routine, and they trust our premier training center to guide them through the process. 

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How to Stay on Top of Your Soccer Game in the Off-Season

With the soccer season over, it’s essential to stay in shape until it starts again in March. Here at Horsham Athletic Club, we provide an a top-rated soccer training program in Warrington, PA, with a veteran soccer coach that boasts over 20 years of experience in the game.

We’ve collected some of our favorite tips below to help you keep fit during the off-season:

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What Are the Benefits of Working With a Personal Trainer?

Besides offering constant motivation, support, and dedication, there are many more benefits of working with a personal trainer. As the most reputable provider of personal training in Warminster, PA, and surrounding areas, our trainers work hard to keep their clients fit, healthy, and accountable towards their fitness goals.

Here are just some of the additional benefits that a personal trainer can bring into your life:

Develop Consistency

If you find it hard to stick to a program or make time to exercise, scheduling appointments regularly with a personal trainer can help you to form a consistent exercise regime. Once you’ve made an appointment to meet with a PT, you will be far more likely to go to the gym than if you were left to your own devices.

Personalize Your Workouts

Everybody has different requirements and abilities when it comes to exercise. This could be due to injuries that require specialist exercises or fear that old injuries could impact the way that you can work out. Personal trainers understand the unique relationships between the different muscles and systems within our bodies. Their advice can help to shape a workout to suit your specific requirements and needs.

Increase Your Efficiency

Some people lumber around the gym, playing on their phones, and spending a couple of minutes on each machine, half-heartedly working out and barely breaking a sweat. Others have a plan in mind and undertake their workouts with a sense of vigor and purpose. A personal trainer can help you become a great example of the latter, and this will make a massive difference in your workout efficiency.

Achieve Great Results

Personal trainers help their clients to achieve noticeable results. By becoming accountable and setting realistic goals, bodies can be transformed. It’s the job of a personal trainer to make sure your goals are met, along with advising you on nutrition, exercise, and lifestyle choices that will help to enhance and maintain your fitness levels.

Have Fun

Exercise can be so enjoyable, especially when you leave the gym flooded with natural endorphins. Personal trainers are there to make exercise enjoyable and effective. Whether you train as part of a group class or one-on-one, training is a great way to increase confidence and improve mental and physical health.

To start your journey to a fitter life by booking some personal training in Harboro, PA, or nearby regions, click here to start your free trial today.

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