Live Fit.

The most common problem in fitness is that people don’t have enough time to exercise. But it seems that there is a solution: Research has been building on the benefits of high-intensity interval training, also known as HIIT. In fact, some research has shown that as little as 60 seconds of strenuous exertion provides the same benefits as 45 minutes of moderate exercise.

What is HIIT? In general, HIIT involves exercises at, or near maximum effort for spurts as short as 20 seconds, with brief rest periods in between. Exercise scientists and the fitness community have become intrigued by the idea of exercising exclusively with intervals, ditching long workouts altogether — and the research now supports this.

Scientists at McMaster University in Hamilton, Ontario, recently performed a rigorous comparison of short, intense workouts against the more traditional workouts.

They began by recruiting 25 out-of-shape young men and randomly putting them into three groups. One group was asked to change nothing about their current nonexistent exercise routines. A second group began a more traditional workout routine, consisting of riding at a moderate pace on a stationary bicycle for 45 minutes. The final group was assigned to interval training, which entailed sprints on stationary bikes for 20 seconds followed by rest. The entire workout lasted 10 minutes, with only one minute of that time being strenuous.

By the end of the study, published in the journal PLOS One, the endurance group had ridden for 27 hours, while the interval group had ridden for six hours, with only 36 minutes of that time being strenuous.  When they compared the gains in health and fitness between the second and third groups, the results were virtually identical. 

In addition, federal guidelines released in 2008 say American adults should strive for 150 minutes a week of moderate-intensity physical activity or 75 minutes of vigorous-intensity aerobic activity. For more extensive health benefits, the U.S. Department of Health and Human Services recommends 300 minutes of moderate-intensity physical activity or 150 minutes of vigorous-intensity aerobic activity. The activity should be performed in increments of at least 10 minutes at a time.

HIIT is very attractive as you can get the same benefits of the traditional moderate exercise routine in a fraction of the time, making them a boon for anyone who feels that he or she never has enough time to exercise.

So why aren’t more people doing HIIT?  Well it’s not easy and the effort is so extreme that most find it unpleasant. A 2015 study in the Journal of Sports Science & Medicine found that exercisers preferred workouts requiring lower-intensity, continuous effort than high-intensity intervals.

Now how do you best incorporate HIIT into your workout routine?  For those who are self-motivated, there are a plethora of apps that will help you build and track your own routine.  For the rest of you who are not quite as motivated, which is the vast majority, getting involved in group exercise or training is potentially a better solution because the workouts will be programmed for you and the motivation and accountability of working in a group or with a trainer will help you stay on track.

** This post contributed by Dr. Traci Grandfield

Core strength is one of the major foundations to our health and, consequentially, quality of life. The definition of core is “the most central or most important part of something.”  The core is where we generate the power to drive our bodies in every action they perform. From major stressors, such as lifting weights at the gym, to small actions, such as chores around the house, our core is responsible for supporting our spine and the rest of our skeletal framework. Without core strength, your body will always struggle to hold balance and alignment and injury is much more likely to occur.

What muscles make up the core?
The core is not simply the lower abdominals.  It is composed of many muscles working together: muscles of the trunk including the abdominals and little muscles surrounding the spine called paraspinals, muscles of the hip girdle including the gluteals and upper leg muscles, and the shoulder girdle muscles. These muscles are constantly working together to stabilize your core. Core stability comes from the strength and ability of these muscles to hold it together, literally.

Benefits of core stability

Injury prevention, maintenance of low-back health, athletic performance and spinal stability are just a few benefits of having a strong core. Injury can occur to the discs of the spine, such as a herniated disc, due to lack of support during a simple activity like bending over. Without proper gluteal firing and hip stability, stress on the knees may be overwhelming. This can lead to arthritis over time or knee ligament injury.

Core stability is necessary for movement of arms and legs in athletics. If you’ve ever carried groceries, moved boxes, swung a baseball bat or golf club, shot a basketball or served a volleyball you felt the activation of your core beginning in your abdomen or trunk before the transfer of power out through your arms and legs. In fact, the more core strength you have, the better you perform in any of those activities.

While performing well is satisfying, remember that avoiding injury while playing your favorite activities is paramount. Some research has proven that optimal performance comes from optimum production, transfer and control of force and motion to the extremities in athletic activities. This means that power from your arms and legs is dependent on the strength and stability of your trunk and core muscles, which produce and transfer forces across the body.

So remember:

Core endurance = Spinal stability
Core strength = injury prevention and better athletic performance
Both endurance and strength = better balance

If you want to feel better and improve your quality of life, contact Dr. Grandfield to find out how to get started. Getting aligned is the first step to empowering your body and mind in any endeavor. 

As we round the corner and enter the last stretch of 2015, your thoughts may turn toward the New Year, and resolutions. Between 40 and 50% of us actually make resolutions, and losing weight or being fit and healthy rank among the top resolutions made each year.  However, 25% of people give up their resolutions inside two weeks, and 46% throw in the towel after five months.
Making a resolution doesn’t have to be difficult.  Here are five tips to make achieving your New Year’s goals easier:

1)  Start Small.  Steer clear of lofty or unreasonable resolutions.  Yes, you might want to be fit and healthy, or lose weight, but it’s not going to happen over night.  Resolving to go to the gym every day when you haven’t been in for months is a tad bit overzealous.  Begin with two-three days a week.  Get a feel for success, and then up the ante.

2) Schedule It.  If your resolution isn’t planned into your calendar, when were you planning on achieving it?  As a whole, we are terrible at scheduling time for ourselves, but oh-so-willing to fill our schedule pleasing others.  Not this year. Make a plan and schedule it in.  Treat your resolution as a commitment to yourself.

3)  Let go of deprivation.  One of the number one resolutions is to lose weight.  In order to do this, many people adhere to strict diets or intense exercise regimes.  Neither of which are sustainable in the long term.  In setting resolutions or goals, choose ones that make you feel good ~ that energize and excite you, rather than make you want to hide under a blanket.

4)  Minimize decision making.  Many of us suffer from decision fatigue and don’t even realize it. Decision fatigue (according to Wikipedia) refers to the deteriorating quality of decisions made by an individual, after a long session of decision making.  Think of this long session as your typical day:  choosing what to wear to, what to eat, how to get to work, and the list could go on.  Minimize your decision making by automating some decisions:  eat the same breakfast each day.  Wear your gym clothes to bed.  Exercise every Monday/Wednesday/Friday.  Make it easy with decisions pre-made for you.

5)  Learn to say no.  Saying yes to one thing, can mean saying no to something important.  Remember what your goals are as you make choices.  Saying yes to happy hour can mean saying no to that workout, family time, or down time that you’ve been craving.  Know what you want, and where you’re going, and make decisions accordingly.

Remember, change happens daily.  If you want to see big things happen in your life, start with tiny steps.

Thanksgiving is right around the corner, with December hot on it’s heels. If you’re like most, your exercise routine suffers during the holidays. In December a workout gets squeezed out by shopping, parties, family time and other various activities. Many people look ahead to January, with plans to start again with a vengeance once the new year rolls around. At Flow, we challenge you to stick with your routine, even if you have to modify it to make it happen. Here are five reasons to get your workout in:

• Exercise reduces stress, and increases energy. Stress is an inevitable part of life – especially during the holidays, with many demands on your time and patience. Exercise is an excellent coping mechanism. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and enhancing overall cognitive function. If your body feels better, so does your mind.
• Exercise boosts your immune system. Who wants to miss out on holiday fun because of a cold? Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other airborne illness – reason enough to exercise each and every day!
• Exercise can help combat holiday weight gain. Most of us indulge, if only just a little, during the holidays. Why not burn some of those extra calories with a good workout?
• Even a little goes a long way. You may not have time for an hour long work out – but don’t hang on to to the “all or nothing” attitude. You can benefit from bouts of exercise as short as ten minutes. Sneak in movement in any way you can. Another tip: schedule it in. Many people give up exercise this time of year as something that takes up too much time. Be strategic, and plan ahead.
• Exercise will be easier when January arrives. Instead of having to start over again in January, keep the momentum going and simply continue your current routine – even better: mix it up with a new class or two. The body loses fitness gains fairly easily, so do yourself a favor and maintain all you have worked toward this year!

Whatever you do, don’t think of exercise as just one more thing on your to-do list this holiday season. Think of it as a valiant act of self care. Move your body today!

You’ve heard the excuse.  You may have even used it yourself.

And yet, it’s likely not entirely true.

Have you ever stopped to think what might happen if you don’t exercise?

We often don’t think about health, until it’s too late.  Better to make it a priority right now, rather than wish you did, on your way to yet another doctor’s office.  Exercise has incredible benefits beyond simply being fit and losing weight. Regular exercise improves your mood, slows the aging process, promotes better sleep, boosts energy, reduces stress and actually helps you to get more done.

Four tips to making health a priority:

Me time.  It’s hard to exercise if you’re overwhelmed and can’t fit anything more into your day.  Learn to say no (even if you feel guilty), and build in time just for you.  Tip:  Start small.  15 minutes

Move more.  Walking is cheap and easy.  Walk as much as you can during the day ~ down the hall, out to lunch, running errands.  Schedule your meetings to walk and talk.  Here are seven powerful reasons to do so.

Know your why.  Exercising is not always easy.  There are days when you want to skip the gym or stay in bed rather than run – and that’s fine, every now and then.  If you know your why – and it’s strong – you’ll be more motivated to get moving. What’s your why? 

Make it fun.  Hate the treadmill?  Not coordinated enough for step class?  Don’t do it. Working out is easier if you love what you’re doing.  Find exercise you enjoy and get moving.

Move more, not less.  You’ve got time.  Make health a priority today!