Metabolic Benefits of HIIT Revisited

In my post a few weeks ago, Metabolic Benefits of HIIT Workouts, which can be found here, I made a few edits to the Wikipedia page about high intensity interval training that I thought were beneficial.

I was curious to see if my edits have been maintained over the past few weeks, so I took a look at the page. I found that it was reverted back to the original text, which reads:

HIIT significantly lowers insulin resistance compared to continuous training or control conditions and leads to modestly decreased fasting blood glucose levels and increased weight loss compared to those who do not undergo a physical activity intervention.Another study found that HIIT was more effective than moderate-intensity continuous training at fasting insulin levels (31% decrease and 9% decrease, respectively).

I think that while my revised version of this paragraph provided a more baseline explanation of how HIIT effects the metabolism, this edit is nuanced and advanced. I focused on metabolism as a whole, but this paragraph really hones in on insulin and glucose. I think that it is a more focused and scientific explanation, while mine was more generalized.

I strongly urge you to read my previous post and the Wikipedia page about high intensity interval training, and you will be itching to get your next HIIT workout in!

Until next time,
Andrea

15 Tips for a Better You

So many tips, so little time! In this world of health and wellness, the suggestions on what to do and how to do it are overwhelming. I've compiled a list of my favorites, which include some health, fitness, and overall lifestyle tips. If you are interested, keep reading for 15 tips for a better you.

1. Don't snooze your alarm. Get up when you wake up. 
2. Make your bed every morning. Studies show individuals who make their bed every day lead more productive lives than those who don't. 
3. Limit your liquid calories. They add up! 
4. Drink more water. (Divide your body weight in half for the number of ounces you should consume each day.)
5. Limit your refined sugar intake. (Think: prepackaged snacks, sugary coffees, cookies, cake.)
6. Strength train approximately 3x per week. 
7. Incorporate compound moves into your workouts to burn more calories. (Example: squat + overhead press.) 
8. To prevent shin splints when running on a treadmill, raise the incline 1-2%.
9. Be sure to stretch after your workouts to prevent injuries. If you are short on time, stretch in bed before you go to sleep. 
10. Set short term, attainable goals to prevent discouragement. 
11. Meditate for five minutes a day. Try this app if you are a beginner.
12.  Don't cut whole food groups out, it is extremely hard to maintain. Instead, try limiting your portions.
13. Don't obsess over the number on the scale. Instead, focus on how you look and feel. 
14. Be sure to include protein in your post-workout meal. It promotes muscle growth. 
15. Treat yourself. If you're craving a cookie, eat a cookie! Restricting yourself too much can lead to overindulging later on. 

Hopefully you learned from at least one, or all, of these tips. Small changes in your daily routine can produce substantial outcomes. Try to incorporate one or two of these tips into your day, and work your way up! 

Until next time,

Andrea 

Welcome to my Blog!

Hello all! My name is Andrea Cice and I am a current senior at Fordham University.

The purpose of this blog is to demonstrate that living a healthy lifestyle and living an affordable lifestyle are not mutually exclusive. It is possible to exercise, eat right, work, and keep up with your studies-- all without breaking the bank (or losing your sanity). While it can seem like a daunting task at first sight, healthy eating and exercise can easily become a common routine in your everyday life.

I played volleyball my whole life, and was in for a big change when I started college. I no longer played a sport and worked out for 2+ hours a day; instead I was adjusting to being a freshman away from home for the first time in my 18 years of life. After some time to adjust, I finally found a routine that molded me into what I am today. I was and still am on a budget, but by utilizing my resources, I am able to make the best of what I have.

Through trial and error, I was able to figure out what works well for me. While this is not a holy grail for everyone, I do hope that you all will find what I share useful. Healthy living is living well, and everyone has the ability to be the best version of themselves.

Until next time,

Andrea