Scoop Fitness March 2015



7MINUTE WORKOUT

WE LOVE HIIT (see our ultimate summer body workout on p. 84), but when you’ve got less time than it takes your heated lash curler to get warm, this go-anywhere express workout method can squish a lot of workout into as little as seven minutes. Using your own body weight, high intensity circuit training (HICT) burns maximum fat by using resistance training while working multiple large muscles with minimal rest between sets keeps metabolism high for up to 72 hours and also increases VO2max. Genius
7MINUTE WORKOUT     WE LOVE HIIT (see our ultimate summer body workout on p. 84), but when you’ve got less time than it takes your heated lash curler to get warm, this go-anywhere express workout method can squish a lot of workout into as little as seven minutes. Using your own body weight, high intensity circuit training (HICT) burns maximum fat by using resistance training while working multiple large muscles with minimal rest between sets keeps metabolism high for up to 72 hours and also increases VO2max. Genius


RULES
The idea is that your lower body recovers while you're doing upper body moves so you're ready to squat like you mean it. Intensity is also shaken up to allow heart rate to decrease slightly every second exercise. The effect? You can perform the exercises in quick succession without compromising form or intensity (or slumping in a corner for four minutes). Perform each exercise for 30 seconds, with 10 seconds between moves. For best results repeat the seven-minute circuit two to three times.
GO
1. Jumping jack (total body)
2. Wall sit (lower body)
3. Push-up (upper body)
4. Abdominal crunch (core)
5. Step-up onto chair (total body)
6. Squat (lower body)
7. Tricep dips on chair (upper body)
8. Plank (core)
9. High knees/running in place (total body)
10. Lunge (lower body)
11. Push-up and rotation (upper body)
12. Side plank (core)
Source: American College of Sports Medicine’s Health & Fitness Journal

MUSCLE JUICE  It’s a staple among the exercise in-crowd, but now watermelon juice has the blessing of science for speeding recovery from muscle soreness.  In a study reported in the Journal of Agricultural and Food Chemistry, athletes who knocked back fresh watermelon juice an hour before exercise experienced less muscle soreness than without the WJ. Watch the pips.
MUSCLE JUICE
It’s a staple among the exercise in-crowd, but now watermelon juice has the blessing of science for speeding recovery from muscle soreness.
In a study reported in the Journal of Agricultural and Food Chemistry, athletes who knocked back fresh watermelon juice an hour before exercise experienced less muscle soreness than without the WJ. Watch the pips.

TEN OUT OF TENDON
That thing about exercise wrecking your tendons? Scrap it. Contrary to notions of tendons wearing down as you pound the treadmill, tendons are destroyed by a specific breed of enzymes, which decrease with moderate-high exercise like running according to a study published in Molecular Cell Research.

4months
THE APPROXIMATE TIME IN TAKES FOR EXERCISE TO TRANSLATE TO BETTER SLEEP IN INSOMNIACS, RESEARCH AT NORTHWESTERN UNIVERSITY FEINBERG SCHOOL OF MEDICINE SHOWS.
TAKEAWAY: STICK WITH IT.


FAT STORAGE SPINOUT
FAT STORAGE SPINOUT

Working out a couple of times a week could deactivate pro-fat storage genes within six months, according to groundbreaking Swedish research.
In a study of non-exercisers who attended an average of 1.8 spinning or aerobics classes a week for half a year, researchers found that methyl groups (think switches attached to individual genes) in fat cells changed, researchers reported in journal PLOS ONE.
Epigenetic changes – or changes in the way genes express themselves
– occurred in 7,000 of subjects’ genes (about a third of genes

STAY IN WORKOUT
It’s cold. You’re PMSing. The zucchini chips might burn the house down...you don’t need to sell staying home from the gym to us. We’ve been dredging the web for workouts we don’t have to go, um, out for. This month we’re working in to
POUND. Weighted drumsticks, check. Chance to test your Beyonce moves, check. A spot of Pilates? Sounds ridic, but this full-body cardio jam session mixing light resistance with simulated drumming is strangely addictive (could be something to do with the old school pop tunes). If you’ve got an EAD (exercise attention deficit), the new 45-minute series each week will keep you amused.
THE DAMAGE: $14.95 for the Ripstix drumsticks includes a month’s free access, then $9.99 a month. Visit poundfit.com

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