HIIT: Burn Fat Better + Increase Metabolism + Healthier Heart = Better Life

High Intensity Interval Training

8 Benefits of this Workout

1. EFFICIENT WORK OUT
With just 15-30 minutes 3x’s a week, a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.
2. BURN MORE FAT
Not only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run
3. HEALTHY HEART
Most people aren’t used to pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found* that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.
4. NO EQUIPMENT NECESSARY
Running, biking, jump roping, and rowing all work great for HIIT, but you don’t need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast.
5. PRESERVE MUSCLE
While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!
6. INCREASE METABOLISM
In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent* during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!
7. DO IT ANYWHERE
You can do it in a boat, you can do it with a goat. You can do it here or there, you can do it anywhere! Dr. Seuss would have loved HIIT. Since it’s such a simple concept—go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have.
8. CHALLENGING AND MENTALLY STIMULATING
This is not a workout you can do while reading a magazine or chatting with your friend. Because it’s so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won’t be bored

Want to Get in a HIIT workout?

@ YOGA HALE

T & Th 10am, Fridays 7:30am

@M2 Anytime

As a small group or personal training

Thank you to Shape Magazine for the Bulk of this Content
*Links are included that site research

Lottery 5K Results & Pictures!

Run Results @ http://www.bigislandrunningcompany.com/race-results.html

Today is National Running Day… 5k Lottery Run Saturday 8am AND new workout @ www.myworkouts.pro

 

In our best effort to HELP everyone

get HEALTHY

ONE MONTH at a TIME

JUNE 1st is 10,000 SQUATS

If there are KNEE issues, we will be posting a workout, WEDNESDAY showing all the different types of ways to do SQUATS, getting better GLUTES, QUADS & CALVES, while staying SAFE and getting STRONG.

NEW FREE WORKOUT “LEGS LEGS LEGS”

Go To: www.iworkouts.pro

Login: iworkouts

Password: Email Me for password if you don’t have it (dana@iworkouts.pro)

PREVIEW…. JULY

Marathon in a Month

SATURDAY

“CHASING THE LOTTERY”

5K FUN RUN

Saturday, June 7th

Register – 7:30am

Time of Run – 8 a.m.

FREE of Charge

@ King Kamehameha’s Kona Beach Hotel
details to follow on exact location

IRONMAN Lottery draw – 9 a.m.

Jason Braswell is going to be the Lottery rabbit, with a slight head start but with the handicap of a costume.

Prizes for those who dare to try and catch him

Pupus & Refreshments after the run
King Kamehameha Kona Beach Hotel,
IRONMAN Lottery Drawing @ 9am

COME CELEBRATE
Kona’s GREAT COMMUNITY OF ATHLETES
HOPE TO SEE YOU ALL OUT THERE, JEFF & DANA STRANG

JUNE 1 – New Challenge 10,000 Squats (& RUN this SATURDAY!)

CONGRATS TO ALL YOU 10,000 ABS Finishers!

& for those who did 200, 2000, 5000 or 50: You can’t lose, except inches so it’s a win win

In our best effort to HELP everyone

get HEALTHY

ONE MONTH at a TIME

JUNE 1st is 10,000 SQUATS

If there are KNEE issues, we will be posting a workout, WEDNESDAY showing all the different types of ways to do SQUATS, getting better GLUTES, QUADS & CALVES, while staying SAFE and getting STRONG.

PREVIEW…. JULY

Marathon in a Month

 

ALSO this SATURDAY…

“CHASING THE LOTTERY”

5K FUN RUN

Saturday, June 7th

Register – 7:30am

Time of Run – 8 a.m.

FREE of Charge

@ King Kamehameha’s Kona Beach Hotel
details to follow on exact location

IRONMAN Lottery draw – 9 a.m.

Jason Braswell is going to be the Lottery rabbit, with a slight head start but with the handicap of a costume.

Prizes for those who dare to try and catch him

Pupus & Refreshments after the run
King Kamehameha Kona Beach Hotel,
IRONMAN Lottery Drawing @ 9am

COME CELEBRATE
Kona’s GREAT COMMUNITY OF ATHLETES
HOPE TO SEE YOU ALL OUT THERE, JEFF & DANA STRANG

GET READY TO RUN…. Save the Date, Saturday June 7th, 8:00am 5k

WE ARE HAPPY TO HOST &
KICK OFF THE SUMMER RUN SERIES WITH…

“CHASING THE LOTTERY” 5K FUN RUN

Saturday, June 7th

Meet & Sign in – 7:30am

Time of Run – 8 a.m.

FREE of Charge

@ King Kamehameha’s Kona Beach Hotel
details to follow on exact location

IRONMAN Lottery draw – 9 a.m.

 

Jason Braswell is going to be the Lottery rabbit, with a slight head start but with the handicap of a costume.

Prizes for those who dare to try and catch him

Pupus & Refreshments after the run
King Kamehameha Kona Beach Hotel,
IRONMAN Lottery Drawing @ 9am

COME CELEBRATE
Kona’s GREAT COMMUNITY OF ATHLETES
HOPE TO SEE YOU ALL OUT THERE, JEFF & DANA STRANG

10,000 Abs Challenge: What is it?

Want Summer Abs?

SO here’s the CHALLENGE

In the MONTH of MAY

During Commercials, in-between texts, at the beach or in your home…

START WORKING YOUR ABS

SIT-UPS, CRUNCHES, PLANK KNEES IN, BICYCLE

each time your work your abs in any abdominal exercise that counts as 1

 

NEW
FREE WORKOUT

“All About CORE”

Go To: www.iworkouts.pro

Click on “CLIENT LOGIN”
(Top Right Corner)

Login: iworkouts
Password:

Email Me for password (dana@iworkouts.pro)

 

10,000 AB CHALLENGE

Want Summer Abs?

DETAILS COMING SOON…

(Free Workouts Access below)

NEW
FREE WORKOUT

“All About CORE”

 

Go To: www.iworkouts.pro

Click on “CLIENT LOGIN”
(Top Right Corner)

Login: iworkouts
Password:

Email Me for password (dana@iworkouts.pro)

 

SUPER BOWL RUN THIS SUNDAY!!!! 13.1mi, 8mi, 6.2mi $20 requested donation 100% to fight Leukemia

Sunday, February 2nd, 2014

Start Distance Location
7:00am 13.1 miles Kua Bay
7:55am 8 miles Kaiminani
8:15am 6.2 miles Kona Mountain Coffee
FINISH LINE: YOGA HALE Parking Lot

WATER STOPS EVERY 2 MILES (past Kaiminani)
BRING YOUR OWN NUTRTION
DRESS IN YOUR TEAM’s COLORS
DRINKS & TOO MUCH SALSA AT THE FINISH!

ACCEPTING DONATIONS 100% of Proceeds to

The Leukemia & Lymphoma Society

Requested Donation $20.00
Donations accepted BEFORE & AFTER the RUN
or ONLINE
To Donate to TEAM CARMEN:
http://pages.teamintraining.org/hi/lavatri14/teamcarmen

CARMEN’S STORY
http://carmenleolaniwhite.blogspot.com/

STRANG SUPERBOWL SUNDAY 1/2 MARATHON and PICK UP RUNS

Sunday, February 2nd, 2014

Start Distance Location
7:00am 13.1 miles Kua Bay
7:55am 8 miles Kaiminani
8:15am 6.2 miles Kona Mountain Coffee
FINISH LINE: YOGA HALE Parking Lot

WATER STOPS EVERY 2 MILES (past Kaiminani)
BRING YOUR OWN NUTRTION
DRESS IN YOUR TEAM’s COLORS
DRINKS & TOO MUCH SALSA AT THE FINISH!

ACCEPTING DONATIONS 100% of Proceeds to
The Leukemia & Lymphoma Society
Requested Donation $20.00

To Donate to TEAM CARMEN:
http://pages.teamintraining.org/hi/lavatri14/teamcarmen

 

HALLOWEEN SWIM 8am @ Pier 1.2mi

We will head out this THURSDAY with a couple paddle boards to swim the 1.2 on Thursday
Meet @ Pier 8am

Feel Free to Join us
HAPPY HALLOWEEN