Tips for Getting Better Slee

Tips for Getting Better Sleep

HOW TO SLEEP WELL EVERY NIGHT

Do you have trouble falling asleep or do you toss and turn in the middle of the night? Do you wake up too early or find yourself feeling unrefreshed in the morning? If so, you’re not alone: millions of people struggle with falling and staying asleep. But by learning how to avoid common pitfalls that get in the way of sleep and adopting a few sleep-inducing techniques, you can start to enjoy restful, quality sleep. Developing a bedtime routine, creating a better sleep environment, managing stress and anxiety, following a sleep schedule, and taking better care of your body all set the stage for getting quality rest every night.

How much sleep do I need?

Read Understanding Sleep for more information on sleep needs and cycles.

Do you have a realistic idea of how much sleep you need? A general guideline for adults is 7-8 hours of sleep a night. Older adults need a similar amount, but the sleep may be lighter and may include a brief nap during the day. If you are consistently waking up groggy and exhausted, that’s a signal that you may need to up your sleep intake. If you’ve been sleep deprived, it may take a few days of heavier sleeping before you can get a sense of your average sleep needs.

What happens when you don’t get enough sleep

With a packed schedule, trying to squeeze as many hours of possible into the day is sorely tempting. However, when you continuously don’t get the amount of sleep you need, you begin to pay for it in many ways:

• Impaired mood, memory, and concentration. When you don’t get enough sleep, you’re less productive, not more. Lack of sleep affects your ability to concentrate and remember things. What’s more, it makes you irritable and cranky. As a result, you’re social and decision-making skills suffer>
• Dampened immune system. Without adequate sleep, the immune system becomes weak, making you more vulnerable to colds, flu, and other infections and diseases. And if you get sick, it takes you longer to recover.
• Increased risk of accidents. Did you know that driving while seriously sleep deprived is similar to driving while drunk? The lack of motor coordination associated with sleep deprivation also makes you more susceptible to falls and injury.

Getting better sleep tip 1: Create a better sleep environment

If you think you’re getting enough sleep, but you have trouble waking up in the morning, struggle with daytime sleepiness, or feel tired and cranky despite clocking plenty of hours in bed, you may not be getting enough of the deep restorative sleep your body needs. In order to deepen your sleep and minimize disruptions during the night, you may need to make some changes to your sleep environment.

Your bed

• Is your bed large enough? You should have enough room to stretch and turn comfortably, including with a bedmate present.
• Your mattress, pillows, and bedding. Waking up with a cramp in your back or a sore neck? Experiment with different levels of mattress firmness, foam toppers or egg crate toppers, and pillows that provide more support.

Your room

• Keep the noise level down. Too much noise—loud outside conversations, televisions blaring, music, traffic—can make it difficult to sleep well. If outside noise can’t be blocked, try masking it with a fan, white noise, or recordings of soothing sounds. Earplugs may also help.
• Keep your room dark during sleep hours. When it’s time to sleep, make sure that your environment is dark. Even dim lights—especially those from TV or computer screens—can confuse the body clock. Heavy shades can help block light from windows, or you can try an eye mask to cover your eyes.
• Room temperature and ventilation. If you can, experiment with the room temperature. Most people sleep best in a slightly cooler room with adequate ventilation. Check your windows and doors to make sure that drafts are not interfering with sleep.
• Reserve your bed for sleeping. If you associate your bed with events like work or errands, it will only make it harder to wind down at night. Use your bed only for sleep and sex.

Getting better sleep tip 2: Develop a relaxing bedtime routine

Even with the stresses of daily life, if you make an effort to relax and wind down before bed, you will sleep easier and more deeply. A consistent, relaxing routine before bed sends a signal to your brain that it is time to wind down, making it easier to fall asleep. Make the time before sleep a time of peace and quiet, and find your unique routine that relaxes you.

To prepare for sleep, try

• Reading a light, entertaining book or magazine
• Listening to soft music
• Making simple preparations for the next day

• A light bedtime snack, a cup of hot tea, or a glass of warm milk
• Hobbies such as knitting or jigsaw puzzles
• Listening to books on tape

Television

Many people use the television to fall asleep or relax at the end of the day. You may even have a television in your bedroom. However, television actually stimulates the mind, rather than relaxing it:

• Late night news or prime time shows frequently have disturbing, violent material. Even non-violent programming can have commercials which are jarring and louder than the actual program.
• Light and noise. The continuous flickering light coming from the TV (or a computer screen) can interfere with the body’s clock, which is sensitive to any light. Television is also noisy, which can disturb sleep if the set is accidentally left on.

You may be so used to falling asleep with the TV that you have trouble without it. Although the first few days might be difficult, the payoff is better sleep in the long run. If you miss the noise, try turning on soft music or a fan. If your favorite show is on late at night, record it for viewing earlier in the day.

Getting better sleep tip 3: Get stress and anxiety under control

Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. When you wake up or can’t get to sleep, take note of what seems to be the recurring theme. That will help you figure out what you need to do to get your stress and anger under control during the day:

• If you can’t stop yourself from worrying, especially about things outside your control, take steps to learn how to manage your thoughts. For example, you can reframe why worrying is harmful rather than helpful and practice replacing worrying with more productive thoughts. Read: How to Stop Worrying: Self-Help for Anxiety Relief
• If the stress of managing work, family, or school is keeping you awake, you need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night. Read: Stress Management: How to Reduce, Prevent, and Cope with Stress
• If you wake up frustrated and angry with loved ones or colleagues—rehashing arguments over and over—you may need help managing your anger. Even if you later scoff at yourself for these thoughts, don’t be too quick to dismiss them. It may mean you have feelings of anger under the surface that needs to be addressed. Read: Anger Management: Tips and Techniques for Getting Anger Under Control

Relaxation techniques for better sleep

Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:

• Deep breathing. Close your eyes—and try taking deep, slow breaths—making each breath even deeper than the last.
• Progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
• Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

To learn more, see Relaxation Techniques for Stress Relief: Relaxation Exercises and Tips

Getting better sleep tip 4: Learn how to get back to sleep

It’s normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But if you’re waking up during the night and having trouble falling back asleep, the following tips may help.

Getting back to sleep

• Stay relaxed: The key to getting back to bed is continuing to cue your body for sleep. Some relaxation techniques, such as visualization and meditation, can be done without even getting out of bed. The time-honored technique of “counting sheep” works by engaging the brain in a repetitive, non-stimulating activity, helping you wind down.
• Do a quiet, non-stimulating activity: If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet activity. Keep the lights dim so as not to cue your body clock that it’s time to wake up. A light snack or herbal tea might help relax you, but be careful not to eat so much that your body begins to expect a meal at that time of the day.
• Don’t stress about it: Hard as it may be, try not to stress over an inability to fall asleep again, because that very stress and anxiety encourages your body to stay awake. Remind yourself that although it’s not a replacement for sleep, rest and relaxation still can help rejuvenate your body. Concentrate on relaxation, not sleep.

For more on dealing with sleeplessness, read Insomnia Causes, Cures, and Treatments: What to Do When You Can't Sleep

Sleep medications can get in the way of better sleep

If only sleeplessness could be completely cured by a simple pill! There are certainly plenty of over-the-counter sleep aids and prescription sleeping pills. However, they aren’t meant for long-term use. Sleep medications can cause side effects and even rebound insomnia, where your sleep ends up worse than before. If you must take a sleep aid, work carefully with your healthcare professional. And remember that good sleeping habits have more of an impact than medication.

Read Sleeping Pills, Sleep Aids and Medications: What You Need to Know

Getting better sleep tip 5: Optimize your sleep schedule

Make sure you are not going to bed too early

What do you do after a long, hard day, when you’re barely able to stay awake during dinner? Do you crawl into bed as soon as you can or fall asleep on the couch, only to wake up later in the night and have trouble getting back to sleep? Your body goes through cycles of alertness and drowsiness later in the day as your bedtime nears. So even if you are sleepy early in the evening, do something mildly stimulating to prevent yourself from falling asleep at that time, like doing dishes or getting clothes ready for the next day. If you push though that window, you’ll catch your second wind soon and be able to stay awake until your normal bedtime—and sleep through the night.

Set a regular bedtime

Time of day serves as a powerful cue to your body clock that it is time to sleep and awaken. Go to bed and wake up at the same time each day, and it will be easier and easier to fall asleep. Make your bedtime when you are normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late or sleep in. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.

Limit napping

Perhaps the English had the right idea in having teatime in the late afternoon when you naturally get sleepy. Some people, especially older adults, can take a short afternoon nap and still sleep well at night. However, if you are having trouble sleeping at night, try to eliminate napping. If you must nap, do it in the early afternoon, and sleep no longer than about thirty minutes.

Getting better sleep tip 6: Improve your diet

Taking care of your body can have a big impact on the quality of your sleep. You’ll sleep more deeply if you watch what you eat before bed and exercise regularly.

Eating right for sleep

A rich, hearty dinner, topped off with a big slice of chocolate cake might seem like the perfect way to end the day, but it’s wise to avoid eating a large meal within two hours of bed. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods as bedtime snacks.

Light snacks for bedtime

A light snack before bed can help promote sleep. When you pair tryptophan-containing foods with carbohydrates, it helps calms the brain and allows you to sleep better. For even better sleep, try adding extra calcium to your dinner or nighttime snack. Experiment with your food habits to determine your optimum evening meals and snacks.

Sample bedtime snacks to help you sleep:

• Glass of warm milk and half a turkey or peanut butter sandwich
• Whole-grain, low-sugar cereal or granola with low-fat milk or yogurt
• A banana and a cup of hot chamomile tea

Substances and eating habits that can interfere with sleep

• Too much food, especially fatty, rich food. These take a lot of work for your stomach to digest and may keep you up. Spicy or acidic foods in the evening can cause stomach trouble and heartburn.
• Too much liquid. Drinking lots of fluid may result in frequent bathroom trips throughout the night.
• Alcohol. Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, so stay away from alcohol in the hours before bed.
• Caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
• Smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep.

Getting better sleep tip 7: Get regular exercise

Aside from many other wonderful mental and physical health benefits, regular exercise can also make it easier to fall asleep and sleep better. You don’t have to be a star athlete to reap the benefits—as little as twenty to thirty minutes of activity helps. And you don’t need to do all thirty minutes in one session. You can break it up into five minutes here, ten minutes there, and still get the benefits. A brisk walk, a bicycle ride or a run is time well spent.

However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body, raising its temperature. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep. Don’t feel glued to the couch in the evening, though. Exercise such as relaxation yoga or simple stretching shouldn’t hurt.

Article Source: http://www.helpguide.org/life/sleep_tips.htm

Recipe: 20-Minute Garlic Rosemary Chicken & Brown Rice Dinner

I love this meal for lunch. It's packed with energy ingredients.

This tasty recipe servies 4 normall people or 2 meals for me :-)


Ingredients:

1 tablespoon oil
4 small boneless skinless chicken breast halves (about 1 pound)
¾ teaspoon garlic powder, divided ¾ teaspoon dried rosemary leaves, crushed, divided
1 can (10 ½ ounces) 1/3 less sodium chicken broth (1 1/3 cups)
1/3 cup water
2 cups MINUTE Brown Rice, uncooked


Directions:


1.) HEAT oil in large nonstick skillet on medium-high heat. Add chicken; sprinkle with ¼ teaspoon each of the garlic powder and rosemary. Cover. Cook 4 minutes on each side or until cooked through. Remove chicken from skillet


2.) ADD broth and water to skillet; stir. Bring to boil.


3.) STIR in rice and remaining ½ teaspoon each garlic powder and rosemary. Top with chicken; cover. Cook on low heat 5 minutes. Remove from heat. Let stand 5 minutes.
Nutrients per Serving:


Calories 340


(19% of calories from fat)


Total Fat 7g


Protein 31g


Carbohydrate 36g

Cholesterol 70mg


Sodium 290mg


Dietary Fiber 2g


Saturated Fat 1g

More Recipes...

The Fact on Fat

A Matter of FAT As a result of massive media attention to the problems associated with fat in our diets, and the attention it has received by various health and governmental agencies, Americans are beginning to eat less fat. Unfortunately, they’re consuming more calories! This is resulting in a huge upswing in the incidence of obesity in our country. Statistics reveal that roughly one third of the entire adult population of this country is chronically obese (+26 percent body fat for men and +38 percent body fat for women). Another one third of the adult population is clinically obese (+20 percent bodyfat for men and +26 percent body fat for women). - My Fitness Solution - Join Now - Try it Today - Learn More - Approximately 50 percent of the average American’s daily calories come from fat. The FDA has recommended that we limit our fat intake to less then 30 percent of our daily calories. While they are to be applauded for their efforts in our behalf, we believe 30 percent is still way too much fat. Here are our recommendations: RECOMMENDED GROUPS OF PEOPLE PERCENTAGE OF FAT IN DIET ____________________________________________________________ Bodybuilders and elite athletes............................................................. under 10 % Serious fitness enthusiasts.................................................................… under 15 % People who can’t (or won’t) eat bland, nutritious food............................. under 20 % ____________________________________________________________ Remember, approximately 20-30 percent of your daily calories should come from protein. This will ensure support for your training efforts. Your protein should be eaten at each of your daily meals, and you should try to keep the number of daily meals at five (more for bodybuilders and elite athletes). Keep in mind that most protein sources are usually also high in fat. The remainder of your daily calories should come from carbohydrates (fresh fruits and vegetables). The Psychology Of Fat Loss This was developed to help understand why failure occurs for most people when they try to reduce body fat and build muscle. And exactly what you should do if you face failure. This series will help you achieve permanent fat loss and muscle growth. It is a compilation of our own experiences as bodybuilders, athletes, trainers, coaches, and most importantly...human beings. We all had the same problems as you, the same questions, and the same confusion about how to make it happen. But perhaps unlike you, we have succeeded by doing years and years of research, and finally finding a “secret” combination of dieting, training and mental toughness that has allowed us to reach our goals. We call it the “integrated” approach to goal attainment. The basics of nutrition haven’t changed since Og the Caveman sunk his teeth into a thick leg of raw mastodon. People get hungry, they find some form of food, they eat it to satisfy their hunger, their body uses the food for energy, stores excess as fat, and excretes waste. Modern man added a new twist beyond mere survival instinct. He eats for fun-- to satisfy his gustatory indulgence craving. You should at this time have a good working knowledge of this process and the fundamentals of nutrition and weight training as are carefully outlined in your  My Fitness Solution Workout Program. Here is a quick review of the fundamentals. Always eat for what you are about to do, not for what you have just done. “... before I used My Fitness Solution Integrated Nutrition, Training and Supplementation Programs, I used to sit down to a huge meal right after a hard workout thinking I had to feed starved muscles. This one mistake kept extra fat on me for years...now I know to eat a bigger meal BEFORE working out so I have lots of energy for my workout. Eating a big meal afterwards just turns those extra calories to fat.” When you sit down to eat, ask yourself, “What am I going to do for the next 3 hours of my life?” Then eat more food for high activities, and less for sedentary activities. Always eat a minimum of 5 meals a day; two to three meals just aren't enough. Eating LESS food MORE OFTEN will control your blood sugar levels, you’ll get protein in small amounts through the day to support muscle growth and recovery, and you’ll slow the production of enzymes that store fat, making you biochemically incapable of storing fat! Think of a coal engine that used to power this country’s freight trains. When the train started on a trip, the coal men didn’t throw all the coal into the burner at once. Instead, they shoveled it in small amounts, so the fire burned efficiently. You should do the same thing by eating small meals more often, so you’re fuel burns efficiently. Make sure that each meal’s calories come from the following sources: 55-60% carbohydrate, 30-35% protein and about 10-15% fat. This is the optimal ratio proven by thousands of athletes to be most effective in building muscle and reducing fat levels. Drink 8-10 glasses of pure, filtered water each day. You need not wait until you are thirsty. The final rule is that no matter how hard you try, no matter how good a cook you are, or where you buy your food, you cant always eat perfectly balanced meals. Indeed, most responsible performance nutrition experts warn that it is impossible to balance a day’s fare perfectly, particularly when you’re on a calorie-restricted fat loss diet and training hard on a daily basis. Also, you can’t always eat 5-7 times daily. So you MUST use nutritional supplements such as the My Fitness Solution Plus Whey Powder that is part of My Fitness Solution Integrated Nutrition, Training and Supplementation Programs. With these proven rules stuck firmly in your mind, and the powerful myFitness Journal and Software program making your meal plans and workouts, the question comes up...How could anyone possibly fail in their attempt to burn off fat, build muscle, and acquire washboard abs? How can any athlete NOT reach his or her optimal performance capabilities? The answer is simple. The people who fail lack sufficient skills in 5 of the 7 CRITICAL Success Areas that are vital to any success in building muscle and losing fat. Success Areas 1 and 2 are provided to everyone by My Fitness Solution Software. These are the printed meal plans and the printed workouts. So what are the other success areas? Success Area 3 is Discipline. In this program we’ll tell you how to develop Iron Will and Bull DogGrit...You’ll have the discipline of a Marine. Other people will describe you as “a strong willed person”.  Success Area 4 is Goal Setting. Without specific goals that have deadlines, milestones and performance criteria, your ship is sailing without a rudder. We’ll show you how set goals, and achieve them no matter what adversity of hardship you face. Remember that history records the successes of men with concrete objectives and a powerful sense of direction, and history forgets small men who are easily overwhelmed by obstacles and adversity.  Success Area 5 is Focus, Concentration and Creative Visualization. Without Ultimate Focus, your plan cannot work. We show you how to get rid of the “Attention Deficit Disorder” we all suffer from.  Success Area 6 is Time Management. Most failures in the area of fat loss are directly connected to this one Success Area more than any other. We’ll show you how to manage your way out of the time trap.  Success Area 7 is Persistence. Calvin Coolidge said, “Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not’ the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan “press on” has solved and always will solve the problems of the human race” and it is Winston Churchill who left us with the shortest, but most powerful graduation speech in the history of Oxford University. “Never give up. Never give up. Never give up.” We’ll show you how to have the same mentality as Coolidge and Churchill.

- My Fitness Solution - Join Now - Try it Today - Learn More -

Health Image and Success for Today's Man

Wed, 5 August 2009 Atlanta Business Radio's Health Image and Success for Today's Man Special with Guest Host Chi Chi Okezie Please click on the POD button to listen to the latestAtlanta Business Radio  show podcast broadcasting live each Wednesday at 10am EDT from theBusiness Radio X studio in Atlanta, GA, USA.   Here's how to listen to the podcast of our show. First click on the title of the show you are interested in. Then there should be a player in the upper right hand corner of the screen. Now just press play and the show you chose should start playing. You can also download the show to listen on your mp3 player. We are now available on iTunes, click this link and you can find all our past shows. Press SUBSCRIBE and you will automatically get the latest show when you sync your iPod to your computer.This week's show featured two phenomenal guests who were interviewed by guest host Chi Chi Okezie of SIMPLEnetworking(http://www.snseminars.com).  Chi Chi's first guest was Mr. Fadi Malouf, Founder and Trainer of My Fitness Solution.  Fadi gave the listeners his advice on creating a practical and healthy lifestyle.  He described how he incorporates mental health and success with physical fitness.  He also recommended books and programs which promoted discipline and motivation.  Fadi also enlightened the audience with 3 Top Tips for getting in shape.  For more details on Fadi Malouf and My Fitness Solution visit his company website:http://www.mfscentral.com The show went into full gear with Mercedes Alfaro, President and Founder of First Impression Management.  Mercedes shared her vision for image and success that each man could utilize to develop professionally.  Her key points were to recognize habits and surround oneself with like minded individuals.  Mercedes also identified her favorite male style icon and gave 3 Top Tips for image success.  For more details on Mercedes Alfaro and First Impression Management, visit the company website: http://www.firstimpressionmanagement.com Also if you know of a business in Atlanta that we should know about please email Amy Otto at Amy @ atlantabusinessradio.com and we will try and get them on the show Direct download: Atlanta_Business_Radio_08052009.MP3 Category: podcasts -- posted at: 2:18 PM

90 Day Fitness Progr

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Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism

Summary

After a 5 week conditioning period on a recumbent cycle, The High Intensity Interval Training (HIIT) group perform sprints while the Endurance Training (ET) group performed a more traditional aerobic protocol, throughout the remaining 15 weeks. Both groups progressed in intensity. At the conclusion of the study, the HIIT group lost over 3 times as much subcutaneous fat as the ET group despite expending less than half as many calories. For every calorie expended during HIIT, there was a nine fold loss of subcutaneous body fat, as compared to the ET group.

Comparison

(20 week program, 17 subjects)

Mode (ergocycle)	Endurance Training	High Intensity Interval Training
Duration (minutes)	30 and increased to 45	30
Frequency	4/wk and increased to 5/wk	25 continuous sessions; half completed before week 5 Week 5-20: 19 long & 16 short interval sessions
Intensity	60% HRR and increased to 85% HRR	70% HRR warmup 60% of max output in 10 seconds & 70% of max output in 90 seconds; increasing 5% every 3 weeks
Energy Expended (MJ)	120.4 ± 31.0	57.9 ± 14.4
Fat Loss (mm)	4.5	13.9

HIIT Protocol

• High Intensity Interval Training (HIIT)
  • 5 minute warm-up at 50% HRR
  • Short-interval work
    • Initially 10 and later 15 bouts
    • 15 seconds increasing to 30 seconds
  • Long-interval
    • 4 to 5 bouts
    • 60 seconds increasing to 90 seconds
  • Bouts separated by recovery periods allowing heart rate to return to 120 to 130 bpm
    • Creatine phosphate recovery may take 4 minutes to replete beteem maximal bouts

Dependant Variables

• Fat Loss measured in millimeters
  • Difference of before and after sum of skin fold measurements
  • Sum of skin folds
    • Triceps, Biceps, Calf, Subscapular, Suprailiac, Abdomen

Also 3-hydroxyacyl coenzyme A dehydrogenase (HADH) enzyme activity, a marker of the activity of beta-oxidation, was significantly greater after the HIIT program

Also see SIT Guidelines and Sample Programs.

Short Sprint Interval Training (SIT)

Summary

Burgomaster et al (2003) reported 6 sessions of Short Sprint Interval Training (SIT) over 2 weeks dramatically improved cycle endurance capacity in recreationally trained men and women. During cycling at 80% of VO2max, average time to exhaustion increased from approximately 25 minutes to 51 minutes (~101%)!

Hughes et al (2004) demonstrated 6 sessions of SIT Training over a 2 week period increased muscle oxidative capacity and altered muscle glycogen metabolism in recreationally active young men. SIT decreased the time required to complete a fixed amount of work (10.4%), increased resting muscle glycogen by 53%, and appeared to decrease reliance on non-oxidative energy metabolism. SIT consisted of 4 to 7 "all out" 30 second Wingate tests, separated by 4 minutes of recovery.

Trembblay et al (1994) compared aerobic versus sprint exercise on the cycle ergometer (see HIIT). The sprint group lost over 3 times as much body fat as the aerobic group despite of only expending less than half as many calories during exercise.

It was recognized that creatine phosphate recovery can take about 4 minutes between maximal sprints (McCartney 1986). Bogdanis (1995) reported after a 30 second cycle ergometer sprint, PCr resynthesis reached 64% of pre-exercise levels after 90 seconds rest and 85% of pre-exercise levels after 6 minutes rest. Full PCr repletion may take longer after repeated sprints than following a single sprint.

Trebblay used a passive recovery between sprint bouts, resting until heart rate returned to 120 to 130 bpm. Yet, active recovery hastens local lactate clearance (Corder 2000) and provides superior performance to passive rest in repeated short-term, high intensity cycling sprint bouts (Signorile 1993).

SIT, or HIIT, not to be confused with traditional interval training is an advanced technique to be used only after at least 6 weeks of a general conditioning program. Here are guidelines and ideas for beginning a SIT program and other ways to incorporate this sort of training into your routine:

General Guidelines

• Warmup
  
  
  
  • Specific to movement
  • Alternate progressively intense warmups between short active recovery periods
• Workout
  
  
  
  • Near maximal sprints followed by 4 minute
  • Repeat multiple times
• Duration
  
  
  
  • Begin with 2 to 3 workout bouts for your fist workouts
  • Over the next weeks progressively increase duration, number of bouts, and speed
• Frequency
  
  
  
  • 2-3 non consecutive days
  • Ideally days that weight training is not performed

Traditional Sprints (Outdoor on Track)

• Warmup
  
  
  
  • 2 min brisk walk then 25% jog (30 sec)
  • 2 min brisk walk then 50% run (20 sec)
  • 2 min brisk walk then 90% sprint (15 sec)
  • 3 min walk
• Workout:
  
  
  
  • Sprint 100% (5 to 10 sec) then 4 minute walk
  • Repeat multiple times

Incline Walking (Treadmill)

• Warmup
  
  
  
  • 5 min walk (0 Grade) then brisk walk (Incline Grade)
  • 3 min walk
• Workout
  
  
  
  • Peaks: Very brisk walk at highest incline that can be sustained for 30 to 60 seconds
  • Valleys: 4 min walk

Stairs (Multiple Flights or Stadium Steps)

• Warmup
  
  
  
  • 2 min brisk walk then walk up steps
  • walk down steps, 2 min brisk walk, then jog up steps
  • walk down steps, 2 min brisk walk then run up steps
  • walk down steps, 3 min walk
• Workout
  
  
  
  • Sprint up steps
  • walk down steps then 4 minute walk

Other Modes

• Cycling hills
• Swimming
• Elliptical
• Rowing
• Jump Rope
• Plyometrics
• Agility Drills

Parents with small children can perform HIIT while pushing a stroller or pulling a wagon. The kids love it and will encourage you to do it regularly!

Sports training: Training mode should be very similar the sport activity (eg runners should sprint, cyclers should cycle hills, etc.)

Fat loss: Exercises that utilize the largest muscles (Glutes and Quads) may have greatest potential in increasing post exercise metabolism.

---

Bogdanis GC, Nevill ME, Boobis LH, Lakomy HK, Nevill AM (1995). Recovery of power output and muscle metabolites following 30 s of maximal sprint cycling in man. J Physiol, 15;482 ( Pt 2):467-80.

Burgomaster KA, Heigenhauser GJF, Gibala MJ (2003). Skeletal muscle metabolic and performance adaptation after short sprint interval training (SIT), Medicine & Science in Sports & Exercise, 36(5) S20.

Corder KP, Potteiger JA, Nau KL, Figoni SE, Hershberger SL (2000). Effects of active and passive recovery conditions on blood lactate, rating of percieved exertion, and performance during resistance exercise. Journal of Strength and Conditioning Research, 14: 151-156.

Hughes, S. C., Burgomaster, K. A., Heigenhauser, G. J., & Gibala, M. J. (2003). Six bouts of sprint interval training (SIT) improves intense aerobic cycling performance and peak anaerobic power. Medicine & Science in Sports & Exercise, 35(5);S337.

McCartney NL, Spriet LL, Heigenhauser GJ, Kowalchuk JM, Sutton J R, Jones NL (1986). Muscle power and metabolism in maximal intermittent exercise. Journal of Applied Physiology, Vol 60, Issue 4 1164-1169

Signorile JF, Ingalls C, Tremblay LM (1993). The effects of active and passive recovery on short-term, high intensity power output. Can J Appl Physiol. Mar;18(1):31-42.

Trembblay A, Simoneau JA, Bouchard C. (1994). Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metablism, Metabolism. 43(7): 814-818.

Interval Training

Introduction

Interval training (not to be confused with HIIT or SIT) is an advanced technique to be used only after at least 6 weeks of a general conditioning program. During interval training stroke volume reaches higher levels more often because of the numerous relief intervals. Stroke volume is highest during the recovery period from exercise (Cummings 1972).

Stroke Volume	Rest	Exercise	Recovery
ml/beat	78	93	107.5

Example

• Set 1: 8 x 200 @ 0:35 (1:45)
  
  
  • 8 = repetitions
  • 200 = distance (m)
  • 0:35 = training interval time (min:sec)
  • 1:45 = relief interval time (min:sec)

Running

Interval Training Distances	Interval Training Times
100m	1-5 seconds more (slower) than best time
200m	3-5 seconds more (slower) than best time
400m	1-4 seconds less (faster) than 400m segment of a 1600m (1 mile) run
800-1200m	3-4 seconds more (slower) than 400m segment of a 1600m (1 mile) run

Swimming

Interval Training Distances	Interval Training Times
25m	1-5 seconds more (slower) than best time
50m	3-5 seconds more (slower) than best time
100m	1-4 seconds less (faster) than 100m swim segment of a 400m swim
150-300m	3-4 seconds more (slower) than 100m segment of a 400m swim

• Training Volume
  
  
  • sets x reps x distance
  • 2.4 - 3.2 kms (1.5 - 2 miles) per session
  • Note: Swimming is approximately 1/4 of distances used for running.
• Relief interval (Work:Rest) time
  
  
  • 200 m: 1:3
  • 400 m: 1:2
• Frequency
  
  
  • 2-3 times per week
• Progression
  
  
  • Decrease work interval time
  • Decrease relief interval
  • Increase Reps
  • Increase Sets
  • Walk faster and later jog instead of walk during relief interval
  • Combination of above

Sample Beginning Workout

• 200m
  
  
  • 200m best time (running start) = A
  • Training time = A+5 = C
  • Work:Relief ratio (1:3) = C:(3xC)
• 400m
  
  
  • 1600m (1 mile) best time = B
  • Training time = (B/4)-4 = D
  • Work:Relief ratio (1:2) = D:(2xD)
• 200m & 400m combined workout
  
  
  • Set 1: 4x400m @ D:2xD = 1600m (1 mile)
  • Set 2: 4x200m @ C:3xC = 800m (1/2 mile)
  • Total Volume: 2.4 km (1.5 miles)
  • Workout Duration: under 30 minutes

Fox EL, Mathews DK (1974). Interval Training: Conditioning for Sports and General Fitness, Saunders College Publishing, Orlando FL.

Energy Proportion Graphs

Proportion of Aerobic / Anaerobic Production of Energy (ATP)

Duration of Maximal Exercise	% Anaerobic	% Aerobic
1-3 sec	100	0
10 sec	90	10
30 sec	80	20
1 min	70	30
2 min	60	40
4 min	35	65
10 min	15	85
30 min	5	95
1 hour	2	98
2 hours	1	99

Brooks G, Fahey T, White T (1996). Exercise Physiology: Human Bioenergetics and Its Applications. Mountain View: CA, Mayfield.

Mole P, (1983). Exercise metabolism. In Exercise Medicine: Physiological Principles and Clinical Application. New York: Accademic Press.

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Energy Systems for Selected Sports

% ATP Contribution by Energy Systems

Sport/Activity	ATP-PC	Glycolisis	Aerobic
Baseball	80	15	5
Basketball	80	10	10
Field hockey	60	20	20
Football	90	10	0
Golf (swing)	100	0	0
Gymnastics	90	10	0
Ice hockey	80	20	0
Rowing	20	30	50
Soccer	60	20	20
Diving	98	2	0
Swim (50m)	95	5	0
Swim (100m)	80	20	0
Swim (200m)	30	65	5
Swim (400m)	20	40	40
Swim (1.5km)	10	20	70
Tennis	70	20	10
Field Events	90	10	0
Run 400m	40	55	5
Run 800m	10	60	30
Run 1.5km	5	35	60
Run 5km	2	28	70
Marathon	0	2	98
Volleyball	90	10	0
Wrestling	45	55	0

Fox EL, Mathews DK (1974). Interval training: conditioning for sports and general fitness. Saunders College Publishing, Orlando, FL.