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EMMET RUSHE’S FITNESS COLUMN: HIGH INTENSITY INTERVAL TRAINING

first_imgBY EMMET RUSHE: This is the last part of my series on ‘How to lose weight and keep it off – for good’This week we will be looking at HIIT (High Intensity Interval Training) and if you need or should use it in your fat loss goals.High Intensity interval Training is better known as HIIT. 
It is being heralded as the latest and greatest form of cardio based fat loss training. HIIT is a form of training that is short, intense and can involve a single exercise done numerous times, e.g. hill sprints. It can also be done with multiple exercises done in a short circuit format.The reason that HIIT has become so popular is because of EPOC.
 
EPOC stands for Excess Post-Exercise Oxygen Consumption and what this means is that after you finish your training session, your body will continue to burn calories due to the intensity of the session in order to replace the oxygen ‘debt’ the training has provided.It all sounds a bit complicated, but basically you do short intense sessions and you will still be burning calories long after your session has finished, or so the story goes.HIIT has also been shown to help release fatty acids, (stored fat) for energy. A 15 min HIIT session which can herald anything from a 200 – 400 calorie burn depending on the intensity of the sessionSounds like a win-win situation: short workouts, longer calorie burn and using stored fat for energy.It should be noted that if you are not in a calorie deficit the released fatty acids that you would like to burn off won’t be used, your body has no reason to use them up.Another thing to consider is that EPOC isn’t all it’s cracked up to be.EPOC from HIIT is around 14% of total calories burned in the session. 
EPOC from steady state cardio is around 7% of total calories burned in the session. 30 minutes of HIIT intervals = burning 342 calories including EPOC.60 minutes of moderate steady state cardio = burning 642 calories including EPOC.If you look at the overall totals, there is very little difference.So should you use HIIT? It’s not a yes or no answer.The question shouldn’t be “which is better?”The question should be “which is better suited to me?”Let’s say you are overweight and have been inactive for years. You may find it hard just walking up the stairs at work.Do you really think that a 30 min session of HIIT class that involves high impact exercises like burpees is the best starting point for you?Probably not.But an hour of walking on the treadmill might be a great starting because it’s low intensity and uses fat as an energy source.Let’s say you are busy, train a few times per week and want to add some cardio to your session for some extra fat loss.A 10 min HIIT sprint session at the end of your workout can be the extra push you need to drop those last few pounds.To sum up the last few weeks of this series for you;In Order to lose weight and Keep it off here’s what you have to do.Reduce your calorie intake.Have protein with every meal.Forget about the low fat nonsense.Manage your carb intake and reduce your intake of processed foods.Train with weights 3-4 days per weekChoose a form of cardio that suit YOU and your life.It’s that simpleFollow these simply rules and you will be on your way to a better body in no time.#TrainSmartTo keep up to date with fitness and nutrition tips, be sure to follow me through the link below.
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https://www.facebook.com/pages/Rushe-Fitness/120518884715118EMMET RUSHE’S FITNESS COLUMN: HIGH INTENSITY INTERVAL TRAINING was last modified: February 16th, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rusheHIITKeeping weight offlosing weightlast_img read more

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Pedestrians ‘near inches’ from being struck by speeding car

first_imgGardaí are investigating a dangerous driving incident in Ballyliffin where two pedestrians were almost knocked down.Two people were attempting to cross the road on Main Street Ballyliffin on Friday 18th October when a car came speeding towards them.The car was travelling at such a high speed that it had to veer onto the wrong side of the road to avoid hitting the couple. The pedestrians were reportedly ‘near inches away’ from being struck by the car and they were left very shaken by the incident.The car in question was described as a dark-coloured saloon and is thought to have a yellow rear number plate.Gardaí are appealing for information in relation to the incident, which occurred at 8.25pm on the R238 on the 18th October.In particular, gardaí would like to speak with drivers who may have had dashcam footage from the time. Anyone with information is asked to contact Buncrana Garda Station on +353 74 9320540  Pedestrians ‘near inches’ from being struck by speeding car was last modified: October 29th, 2019 by Rachel McLaughlinShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window) Tags:Ballyliffinlast_img read more

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Fishing the North Coast: Late-season coastal king season starts with a bang

first_imgLast weekend’s rain provided a glimpse into what could be one heck of a late-fall coastal salmon season on the Smith and Chetco rivers. Following last Thursday’s rain, the Smith opened to fishing above Rowdy Creek for the first time this fall. And per usual, that first big rise brought in plenty of big, chrome-bright kings. Sunday was the day to be there, with just about all of the boats landing fish. Monday was the day to be on the Chetco as the river dropped to 3,000 cfs in the morning and …last_img read more

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H-DNL football: Week 11 preview

first_imgThe final week of the regular season is here.Del Norte High can clinch its first Big 4 Conference title with a win at home over Eureka on Friday.If the Loggers bring an upset with them on the bus to Crescent City, the Big 4 will be decided Saturday afternoon at the home of the Crusaders when St. Bernard’s takes on Fortuna.Over the in the Little 4, Ferndale will look to complete a conference sweep when it takes on McKinleyville Friday night while Arcata and Hoopa Valley will go head to head …last_img read more

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Magicians through the Looking Glass

first_imgA leading origin-of-life researcher passed away last month: Leslie Orgel.  Gerald Joyce paid him tribute in Nature.1  Orgel worked closely with other famous origin-of-life people like Stanley Miller, and was a leader in the “RNA world” scenario for the origin of life.  Joyce appreciated his rigid empiricism:Although Orgel was a theoretician, he always demanded that theory be subject to rigorous experimental validation.  This, he felt, was especially true in the field of the origins of life, where “theories are a dime a dozen and facts are in short supply”.  He took great pleasure in a positive result, to the point of rooting for the pen on a graph-plotter during chromatography experiments.  But he also delighted in negative results, because they pushed him to devise new hypotheses.  This, of course, is the way scientists are supposed to behave, but Orgel was one of the few who actually did so.Joyce found it refreshing that Orgel would readily criticize his own favorite hypothesis:Following the discovery of catalytic RNA, Orgel continued to pursue the RNA-world hypothesis as both a strong proponent and a tough critic.  He pointed out that the notion of an RNA world hardly solves the problem of the origins of life, and suggested that RNA was preceded by some other genetic material, just as DNA and protein were preceded by RNA.  Many of his later publications concerned experimental studies of possible pre-RNA-world molecules.At this point, Joyce took a swipe at another group of critics of origin-of-life theories: His theories brought him into conflict with creationists, who sometimes quoted Orgel out of context, pointing to his admitted uncertainty about life’s origins as if this were a failing of the scientific approach.  It was, of course, typical of Orgel and of the best practice of science.  He had no time for proponents of ‘intelligent design’, and avoided those prone to magical thinking.Since these critics included PhD biochemist Duane Gish and others with impeccable credentials who launched their criticisms specifically at the lack of rigor in such hypothesis, one is left wondering who was engaging in “magical thinking.”1.  Gerald Joyce, “Obituary: Leslie Orgel (1927?2007),” Nature 450, 627 (29 November 2007) | doi:10.1038/450627a.Gerald Joyce, still smarting from the other Darwin Party wizards who used their magic against him (02/15/2007), is no one to teach us about science vs magic.  The whole RNA World scenario is nothing but a stage for magicians to entertain gullible patrons.  If he has no time for creationists, does he have time for fellow OOL researcher Steve Benner?  Benner warned about the intractable problem of getting ribose (an essential sugar for RNA, ribo-nucleic acid), and criticized those who invoke “genetic takeovers” for pre-RNA chemistry (see 11/05/2004) like some magic wand.    The charge that creationists would quote Orgel out of context is a common dodge, like throwing a smoke bomb and running away.  Prove it.  Doesn’t this just mean that Joyce is mad creationists effectively used quotations from a hostile witness to buttress their arguments that a chance origin of life is impossible?  Prosecutors do that all the time; that is not quoting out of context, it is making your case wisely.  When a hostile witness admits a key point it doesn’t matter if he still believes his story or not; the truth is out, and the jury takes note.    Irrespective of any noble intentions of researchers like Orgel to maintain an air of empirical rigor, at what point do investigations into impossible scenarios become indistinguishable from alchemy?  The alchemists had arguably more experimental rigor behind their hypotheses than the OOL schools.  Joyce pasted the label “best practice of science” on the modern OOL foolery but it won’t stick.  It is a logical fallacy to assume that goal-oriented research, conducted via intelligent design in modern labs, can teach us anything about what chance might have done in the unobservable past.  Joyce could use a little more intelligent discernment.  Magician, don’t fool thyself.(Visited 6 times, 1 visits today)FacebookTwitterPinterestSave分享0last_img read more

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National development is South Africa’s priority

first_img6 May 2015Co-ordinating, monitoring and evaluating the implementation of the National Development Plan (NDP) is at the top of his department’s priorities, according to Jeff Radebe, the planning, monitoring and evaluation minister in the Presidency.The Department of Planning, Monitoring and Evaluation was committed to institutionalising long-term planning, building on its five years’ experience since it was established, he said on 5 May before tabling his department’s budget vote.It was pleased with the work it had done so far.Operation PhakisaSince the launch of Operation Phakisa, the first project focusing on the ocean’s economy, key initiatives had been identified to realise the immense potential of the ocean’s economy to contribute to radical economic transformation, Radebe said.“Progress made since the launch of the Ocean’s Economy Operation Phakisa includes commitment of R7-billion of public sector investment in our ports by Transnet Ports Authority, amongst other investments made.”Construction of a new berth in Saldana Bay had been started, and progress could also be seen in the extension of the Mossgas Quay and the refurbishment of the Offshore Supply Base, valued at R9.2-billion of public and private investment.The Department of Trade and Industry had also designated that working vessels must meet a 60% local content target. “The Treasury Instruction Note issued will ensure compliance with this in all tenders,” said the minister.Various aquaculture projects had been launched, he said, that were benefiting many rural communities by enabling them to make a living from the seas and inland fresh water reserves.“Furthermore, the Department of Higher Education and Training has developed skills implementation plans aligned with these initiatives. To this end, the South African International Maritime Institute has been identified as the institution that would facilitate maritime skills development, with the support [of the education department].”Health and miningThe second Operation Phakisa initiative introduced in 2014 focused on improving the quality of services in primary health care, said Radebe. A detailed plan for improving service delivery in public sector clinics in all provinces had been developed and approved by the National Health Council.“We call this the Ideal Clinic initiative. It was undertaken in collaboration with provinces, districts, clinic managers as well as the private sector and non-profit sector,” he said.“Operation Phakisa Labs will also be conducted in the mining and education sectors.” In the former, the focus would be on increasing investment, transforming the sector and improving mineral beneficiation to drive radical economic transformation.In education, the focus would be on an information and communication technology approach to enhancing basic education.National Youth PolicyDeputy Minister Buti Manamela would explain the youth aspects in detail in the Budget Vote Speech, Radebe said. His department has a mandate to mainstream, provide oversight and lead the government’s efforts on youth development.“We have taken a different approach to tackling youth issues and we have gotten rid of [the] government’s approach to youth issues whereby we would ask them what they think, ignore what they say and do as we want, and adopted a new approach of consultation,” Radebe said.Manamela recently held several consultative meetings with youth across the country regarding the National Youth Policy (NYP) 2020. These culminated in the NYP 2020 Consultative Conference in March, which resulted in the inclusion of one more pillar to the four that existed initially.“When we commenced with the consultative process of the NYP 2020, we initially had four pillars of the policy comprising skills and education, economic inclusion and participation, health and well-being of young people, and nation building and social cohesion.“Through the inputs received from the youth through this consultative process that took place, we have included another pillar to form part of the policy, which is building youth machinery for effective delivery and responsiveness.”Inputs from the NYP 2020 conference were being finalised and would be adopted during Youth Month, in June. He said the policy would then guide the drafting of the integrated youth development strategy, which will be the blueprint for radically spearheading youth development against the backdrop of lack of skills and high unemployment.“The [Department of Planning, Monitoring and Evaluation] will monitor the implementation of the policy and its impact. As we finalise the youth policy. we give meaning to it by championing the development of the youth who are future leaders of this country,” Radebe said.“Thus, by prioritising youth development through education, entrepreneurship and job creation, it will be both a tribute to the Freedom Charter as well as to the future of our country.”Source: SAnews.govlast_img read more

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Researchers design starch and graphene hydrogel geared towards electrodes for brain implants

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Breath analyser could soon help detect cancer

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3D model of desmoplasia provides deeper insight into treating pancreatic cancer

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Cyclone Gaja Central team holds talks with TN CM

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