Tag: fitness


The benefits of high intensity interval training (HIIT) are well known. But as beneficial as it may be for your overall level of fitness, there is no denying that it is, well, hard!

It’s particularly grueling for beginners, or people in poor physical condition. So what if there were a way to replicate all the benefits of HIIT in an easy manner; in a schedule anyone can stick to?

Turns out that a team of researchers in Denmark may have the answer: They call it 30-20-10 training. It’s a type of interval dave-pflieger-runners-373099_960_720training that is as simple as it sounds. But beware: it can really wear you out!

Here’s how it works. After a warmup, jog at your leisurely pace for 30 seconds. Next, kick it up to a run for 20 seconds. Finally, in the 50th second of the minute, do an all-out sprint for 10 seconds. That final sprint is truly what this workout it all about, so don’t skimp on it. Really, everything hinges on how fast you can go in those ten seconds.

One minute completes one cycle. After five minutes of this training, take a two minute rest and do it again. The whole workout should only be about 20 minutes, including warmup and cool down. Not bad!

Of course, you should check with your doctor before starting a new program. Don’t be fooled by its short time. Just like any other HIIT circuit, this one is intense!

Bike Shares— Safer than You Think

It’s a fine assumption that Bike Share programs are a win-win for all parties involved, sentient and otherwise. The people participating in them are able to stay active, while the planet gets a break from the carbon emissions we’ve come to expect from passenger vehicles. That narrative— that Bike Shares are good for the environment and keep people active in the face of rising rates of obesity and weight-related chronic illnesses— has long been championed by advocates of such programs.

And now, as if there were need for another good reason to participate, there is another justification for this kind of program. Bike Shares, it turns out, are safer than other means of transportation. Not in the sense that they’re necessarily safer than walking, or driving, or using public transit; but in that bike shares are safer than the bike you have in your garage (though, if we’re being honest, garages and Bike Shares really aren’t found in the same city).

Aarian Marshall of City Lab set out to explore why Bike Share programs are safer, and came across several interesting studies and data. The first reason may be the most obvious: design. When you first looked at a Bike Share bicycle, were you no doubt taken aback by how, well, bulky the thing was? It’s thick, heavy, and some would say unwieldy. And they have to be— with programs like Washington, D.C.’s exceeding 5 million riders, the bicycles need to be able to take a beating. All that extra weight slows down the bike, and the reduced speeds associated with them may an added safety bonus. Also, there’s an idea that bike share riders may be more careful than when they ride their own personal bikes. After all we tend to (or should!) be more careful when using a piece of equipment that isn’t ours.

Another reason Aarian highlighted was that the bikes in Bike Share programs are usually painted with easy-to-see bright colors and they light up at night.

Marshall’s article also pointed out the irony inherent in bike helmet laws – these laws don’t result in lower hospitalization rates for helmet users. Put simply, while bike helmets are great to be wearing if you find yourself in a collision, they don’t actually prevent collisions. But I’m sure you knew that already. What is much more interesting, though, is that mandatory helmet laws do reduce the number of bike trips taken. It’s easy to see how a city can hype up fewer bike collisions because of their helmet laws. Yeah, there aren’t as many crashes… because fewer people are riding. How do you make cycling truly safe? By creating bike lanes and other bicycle friendly infrastructure.

Bike helmet laws aside, the bottom line with Bike Share programs is that hey are a huge leap forward in the journey towards sustainable and cleaner living. It’s also keeping us safer in more ways than one,

5 Healthy Resolutions for the New Year

It’s the new year and that means that it’s time for the new year’s resolutions to be made and then broken within the span of a few weeks. The sad truth is that many people don’t follow through with their resolutions, regardless of how well-meaning they may be. That being said, here are 5 of the healthiest resolutions for men out there. Good luck sticking to them!health and wellness

  1. Get fit and in shape: This is the standard new year’s resolution — the nebulous and esoteric “get in better shape”. That being said, this is a great one to work towards and everyone should try to be healthier. Don’t just focus on weights though; make sure that you include cardio into your exercise routine for a balanced workout.
  2. Watch what you eat: Instead of eating just meat and potatoes (probably the most stereotypical “manly” food there is), try to eat a balanced diet. Not only will this help you lose weight and look better, but you’ll also just be healthier and happier. I bet there are nutrients you’re currently missing out on that you didn’t even know about.
  3. Go to the doctor: There is no pride to be gained from getting sick just because you didn’t feel like you needed to go to the doctor. If you feel as though something is wrong, don’t try to just shake it off. Go to a professional and make sure that it is taken care of.
  4. Quit smoking: While it’s common knowledge that smoking is bad for you, addiction doesn’t pay attention to logic. Quitting smoking is the first step towards a healthier you and you’ll see the benefits across all aspects of your life, especially when you’re able to breath easier.
  5. Ease your stress: Stress is a killer and a leading cause of both unhappiness and unhealthiness. One of the first things you can do to get yourself on the right health track is to find ways to healthily mitigate and get rid of the stress in your life.

All of these resolutions are obviously easier said than done. That being said, once you get started on them you’ll notice an active difference in your quality of life and health. That will make it even easier to continue! If you’d like to read more, the link is here.