Expf тренинг что это: «Тренинги устроены таким образом, что никто ничему не учит»: откровения организатора бизнес-семинаров

Низкоинтенсивный тренинг(AndroVass) | Бодибилдинг | Do4a.com Низкоинтенсивный тренинг — НИТ

Цель низкоинтенсивного тренинга — добиться увеличения медленных волокон, и хотя в теории их меньше, фактически хороший бодибилдер и отличается тем что создает мощный объемный вид за счет развития всех компонентов мышц. На практике мы не можем достоверно свидетельствовать, что развивается именно медленные мышечные волокна, однако, во-первых этот тренинг приводит к существенной расстренированности быстрых волокон, и в отдельных, нечастых случаях оказывается эффективным в работе с людьми, которых ВИТ не торкает, что косвенно подтверждает — НИТ существенно отличается от ВИТ воздействием на мышцы.

Низкоинтенсивный тренинг не получил такого распространения как его высокоинтенсивный собрат, на это есть свои причины. В первую очередь это связано с композицией мышечных волокон представителей белых людей, и как следствие эмпирические исследования, демонстрирующие малую эффективность работы с длительным временем под нагрузкой и относительно малыми весами, которая по уверению большинства исследователей оказывалась «галимым онанизмом» и «шлифовкой». Но тем не менее, некоторые его элементы достаточно часто можно встретить в спортзалах, например растянутые и длительные многоповторные подходы, затянутые негативы, различные дроп-сеты, суперсеты, медленные повторения и прочие сверхинтенсивные приемы все же просочились в обиход многих культуристов и по сути эти меры так или иначе приводят к росту медленных волокон. Есть даже проф. атлеты, которые практикуют данные типы тренинга в чистом виде, как правило темнокожие, например Нимрод Кинг. В похожем на НИТ ключе мы можем увидеть тренировки Эдгара Флетчера на этом видео (в частности жим штанги из-за головы). Медленный темп, постоянное напряжение, без ускорений.

Точно также как ошибочно думать, что медленные волокна – слабые (их силу можно увидеть в статике), ошибочно думать и о том, что тренинг, направленный на их развитие, обязательно высокообъемный. Мы выделили 2 типа, по аналогии с ВИТ — высокообъемный и низкообъемный. Низкоинтенсивный также не означает легкий, это говорит только лишь о том, что в данных типах тренинга используется меньший вес отягощения по отношению к разовому максимуму (в сравнении с ВИТ), а время под нагрузкой соответственно возрастает. Первоочередным является стиль выполнения повторений: для обеспечения оптимальной нагрузкой медленных мышечных волокон — повторения выполняются плавно, без ускорения, скорость снаряда замедляется, целевая мышца находится под постоянным напряжением, (например путем сокращения амплитуды), с задержкой кровообращения в МГ.

Итак, что это за типы тренинга такие, что это за низкоинтенсивные звери?

НИТ(н)

Низкокоинтенсивный тренинг в низком объеме — НИТ(н).

Предположительно развиваемая структура: медленные мышечные волокна, в меньшей степени быстрые мышечные волокна.

В чистом виде увидеть такой тип тренинга сложно. Занимающиеся по НИТ выполняют повторения чисто, подконтрольно, сохраняя постоянное напряжение на целевой мышце и что самое главное — медленно без ускорений. Получит ли профит данный персонаж — знает только госпожа Фортуна. НИТ(н) в тяжелых трудоемких упражнениях оказывается весьма и весьма тяжел, например приседы выполняемые в такой манере принесут истинный баттхерт тому, кто решил попробовать такую экзекуцию. В НИТ(н) придется приложить ментальные усилия, хотя они и будут несколько другого рода, чем в ВИТ(н), здесь нужно собрать всю волю в кулак и продолжать и продолжать подход.

В НИТ(н) используется достаточно небольшой рабочий вес (порядка 30-50% от 1ПМ), и большое кол-во повторений. Усредненное кол-во подходов здесь такое же как в ВИТ(н) – 5-6. Стиль выполнения повторений, как было сказано выше, медленный (может быть и очень медленный), плавный, без ускорений, без расслабления мышечной группы в течении подхода, это касается как позитивной, так и негативной фазы. Для чего используется частичная амплитуда, или же целенаправленное зажатие мышц, при сохранении полной амплитуды в упражнении (целевые мышцы сознательно постоянно держатся в сильном напряжении, для того чтобы создать условия для ишемизации (задержки кровообращения в МГ)). Это делается, вспомним В.Н. Селуянова, для того чтобы в меньшей степени рекрутировать быстрые волокна. Время под нагрузкой в течение одного подхода от 30 секунд до 2 минут. Время отдыха между подходами должно быть достаточным, от 3 до 5 минут и выше. Как правило, окончание подхода характеризуется сильным жжением в мышце и невозможностью продолжать подход.

Мышцы на данном типе тренинга не выглядят такими же надутыми, наполненность мышц меньше чем могла бы быть на объемных типах тренинга, но в любом случае она больше чем при ВИТ(н), просто поскольку длительный подход требует и большого кол-ва энергии.

НИТ(о)

Низкоинтенсивный тренинг в высоком объеме — НИТ(о).

Предположительно развиваемая структура: медленные мышечные волокна, трофический аппарат.

Этот тип тренинга сам по себе в отрыве от других является практически неэффективным. Высокообъемный используется сравнительно редко, для определенных мышц (в которых множество ММВ) или определенных целей (например расшевелить адаптированные к нагрузке мышцы).

В среднем кол-во подходов на МГ — 10 — 12. Здесь точно также как и в НИТ(н) негативная и позитивная фаза медленные, плавные, без ускорения, обыкновенно используются частичные амплитуды. Время под нагрузкой также от 30 до 120 секунд. Возможен такой вариант, когда проделывается практически подряд несколько подходов например 3-4, подход длится 45-60 секунд, со временем отдыха равным времени подхода, после чего делается перерыв 5-10 минут. Обычно время отдыха между подходами для крупных МГ и тяжелых упражнений равно самому подходу, для мелких МГ и легких упражнений, в районе 1 минуты. После выполнения нескольких подходов на МГ необходим отдых порядка пяти минут.

 

90000 Definition, Steps in Training Process 90001 90002 Training is an activity leading to skilled behavior, the process of teaching employees the basic skills they need to perform their jobs. The heart of a continuous effort designed to improve employee competency and organizational performance. 90003 90002 Training typically focuses on providing employees with specific skills or helping those correct deficiencies in their performance. 90003 90002 It is a short-term learning process that involves the acquisition of knowledge, sharpening of skills, concepts, rules, or changing of attitudes and behaviors to enhance the performance of employees.90003 90002 After an employee is selected, placed and introduced in an organization he must be provided with training facilities so that he can perform his job efficiently and effectively. 90003 90002 So, Training is a social and continuous process of increasing skills, knowledge, attitudes and efficiency of employees for getting better performance in the organization. 90003 90012 Definition of Training 90013 90002 Training is the act of increasing the knowledge and skills of an employee for performing the job assigned to him.Training has been defined by different scholars of management. Some important definitions of training are as under. 90003 90002 According to Garry Dessler, «Training is the process of teaching new employees the basic skills they need to perform their jobs». 90003 90002 According to Jack Halloran, «Training is the process of transmitting and receiving information related to problem-solving». 90003 90002 Edwin B. Flippo Said, «Training is the act of increasing the knowledge and skills of an employee for doing a particular job».90003 90002 In the words of Dale S. Beach, «Training is the organized procedure by which people learn knowledge and improve skill for a definite purpose.» 90003 90002 In the words of Michael J. Jucius, «Training is a process by which the aptitudes, skills, and abilities of employees perform specific jobs are increasing.» 90003 90002 According to Edwin B. Flippo, «Training is the act of increasing the knowledge and skill of an employee for doing a particular job.» 90003 90002 In simple words, to provide the ability for the employee to perform a specific job is called training.Thus, the art, knowledge, and skill to accomplish a specific job in a specific way are called training. In simple words, to provide the ability for the employee to perform a specific job is called training. 90003 90002 Thus, the art, knowledge, and skill to accomplish a specific job in a specific way are called training. At all levels of organization training and development programs are needed in order to make qualitative improvement in the work of the employees. 90003 90012 Objectives of Training program 90013 90002 The chief aim of formal education for the manager is to increase his ability to learn from experience.The second aim is to increase his ability to help his subordinates to learn from experience. 90003 90002 According to McGregor, there are three different purposes for training. 90003 90038 90039 Acquiring Intellectual Knowledge. 90040 90039 Acquiring Manual Skills. 90040 90039 Acquiring Problem Solving Skills. 90040 90045 90046 Acquiring Intellectual Knowledge 90047 90002 An electrical engineer may need more knowledge than he now possesses about circuit design. A new employee may require knowledge about company policies.90003 90002 A foreman may require information about the new provisions in the labor agreement. The acquisition of knowledge is a fairly straight-forward process provided the individual wants the new knowledge. It can be made available to him in several ways. 90003 90002 However, if he does not want the knowledge, there is considerable difficulty getting him to learn it. In industry, attempts should be made to create a ‘felt need’ for new knowledge. 90003 90046 Acquiring Manual Skills 90047 90002 The acquisition of a manual skill requires practice or experience accompanied is feedback.90003 90002 Pure trial and error method learning can be speeded up by guidance but the individual can not learn unless he performs and receives cues which tell him about the success of his efforts. The necessary effort will be expended only if there is a felt-need on the part of the learner. 90003 90046 Acquiring Problem Solving Skills 90047 90002 Much of the manager’s work is solving problems. These include organizing his own and his subordinate’s activities, planning and a wide- range of other decision-making activities.90003 90002 These are skills involved in diagnosing problems, interpreting relevant data, assessing alternative solutions and getting feedback concerning the effectiveness of the solution. These skills can be improved and classroom education is one method utilized for this purpose. 90003 90002 As with any skill, practice and feedback are essential for learning. The most widely used classroom method for improving problem-solving skills is the case method. In the hands of a skillful teacher, it can be highly effective.90003 90002 It has been rightly said that man-to-man coaching on the job constitutes 80% of all training. Besides being timely and related to the concrete day-to-day experience, it has the special advantage of meeting the specific needs of each individual subordinate in the special situation. 90003 90012 Steps in Training Process / Phases of Training 90013 90002 90003 90038 90039 Decide If Training is Needed. 90040 90039 Determine What Type of Training is Needed. 90040 90039 Identifying Goals and Objectives.90040 90039 Implementing Training. 90040 90039 Evaluation of the Training Program. 90040 90045 90046 Step 1: Decide If Training is Needed 90047 90002 In order to compete effectively, firms must keep their employees well trained. The first step in the training process is a basic one, to determine whether a problem can be solved by training. 90003 90002 The first step in the Training process is to determine Training needs. The overall purpose of the assessment phase is to determine if training is needed and, if so, to provide the information required designing the training program.90003 90002 Training is conducted for one or more of these reasons: 90003 90094 90039 required legally or by order or regulation, 90040 90039 to improve job skills or move into a different position, 90040 90039 for an organization to remain competitive and profitable. 90040 90101 90002 If employees are not performing their jobs properly, it is often assumed that training will bring them up to standard. This may not always be the case. Ideally, training should be provided before problems or accidents occur and should be maintained as part of quality control.90003 90002 The assessment consists of three levels of analysis: organizational, task, and person. 90003 90038 90039 90108 Organizational Analysis: 90109 It is an examination of the kinds of problems that an organization is experiencing and where they are located within an organization. 90040 90039 90108 Task / Operational Analysis: 90109 An operational analysis identifies the kinds of the skills and behaviors required of the incumbents for a given job and the standards of performance that must be met.90040 90039 90108 Personnel Analysis: 90109 The objective of the personnel analysis is to examine how well individual employees are performing their jobs. Training should be given to those who need it. Assigning all employees to a training program, regardless of their skill levels, is a waste of organizational resources and create an unpleasant situation for employees who do not need training. The objectives of training must be clarified, related to the areas identified in the task analysis, and should be challenging, precise, achievable, and understood by all.90040 90045 90046 Step 2: Determine What Type of Training is Needed 90047 90002 The employees themselves can provide valuable information on the training they need. They know what they need / want to make them better at their jobs. Just ask them! 90003 90002 Also, regulatory considerations may require certain training in certain industries and / or job classifications. 90003 90002 Once the kind of training that is needed has been determined, it is equally important to determine what kind of training is not needed.90003 90002 Training should focus on those steps on which improved performance is needed. This avoids unnecessary time lost and focuses the training to meet the needs of the employees. 90003 90046 Step 3: Identifying Goals and Objectives 90047 90002 Once the employees ‘training needs have been identified, employers can then prepare for the training. 90003 90002 Clearly stated training objectives will help employers communicate what they want their employees to do, to do better, or to stop doing! 90003 90002 Learning objectives do not necessarily have to be written, but in order for the training to be as successful as possible, they should be clear and thought-out before the training begins.90003 90046 Step 4: Implementing Training 90047 90002 Training should be conducted by professionals with knowledge and expertise in the given subject area. 90003 90002 Nothing is worse than being in a classroom with an instructor who has no knowledge of what they are supposed to be teaching! Use in-house, experienced talent or an outside professional best option. 90003 90002 The training should be presented so that its organization and meaning are clear to employees. An effective training program allows employees to participate in the training process and to practice their skills and / or knowledge.90003 90002 Employees should be encouraged to become involved in the training process by participating in discussions, asking questions, contributing their knowledge and expertise, learning through hands-on experiences, and even through role-playing exercises. 90003 90002 Actually for making the training program effective the targeted group employee and the using of methods such as On-the-job or Off-the-job training should select first. The capacity and knowledge of trainers and their acceptance by the participants are of secondary importance.90003 90038 90039 90108 On the job: 90109 Training is administered at the actual work site using the actual work equipment 90040 90039 90108 Off the job: 90109 Training is administered away from the actual work site. It may be any prominent hall room or auditorium but the required training environment equipment and materials should be available or arranged there. 90040 90045 90002 The training program that results from the assessment should be a direct response to an organizational problem or need.Approaches vary by location, presentation, and type. 90003 90046 Step 5: Evaluation of the Training Program 90047 90002 One way to make sure that the training program is accomplishing its goals is by using an evaluation of the training by both the trainees and the instructors Training should have, as one of its critical components , a method of measuring the effectiveness of the training. 90003 90002 Evaluations of the training program will help employers or supervisors determine the amount of learning achieved and whether or not an employee’s performance has improved on the job as a result.90003 90002 Assess the program’s success or failures. The credibility of training is greatly enhanced when it can be shown that the organization has benefited tangibly from such programs. 90003 90002 Organizations have taken several approaches in attempting to determine the worth of specific programs. 90003 90002 In this phase, the effectiveness of 90003.90000 What’s the Point and How Do You Do It? 90001 90002 In our previous blog post, we learned what fascia is, what it is made of, and why you should train it. This time, expert Susanne Linecker is here to tell us the best exercises for training your fascia. 90003 90002 90005 People often talk about the four elements of fascia training. What do they mean by this? 90006 90007 «Fascia has four basic functions: It shapes, moves, communicates and supports. These functions must work together as one integrated system.This also means that there are four elements that we need to consider in our training: fascial stretch, rebound elasticity, proprioceptive refinement and fascial release. Usually, they are combined and each element has to be performed regularly to really reach all the different types of fascia tissue. » 90003 90002 90010 90010 90003 90002 90005 How can the four training elements be put into practice? For instance, what does stretching do for the fascia? 90006 90007 «Stretching improves the mechanical properties of fascia.Since fascia extends through the body in chains, (also known as anatomy trains), each exercise has to include as much of the chain as possible. This is why any attempt to stretch the fascia always involves the entire body. A good stretch for the fascia chain running along the backside of the body from the crown of your head to the soles of your feet is the following: Keep your legs straight and put one on the edge of a chair. Extend your arms straight out in front of you and lean forward while keeping your back straight.Make sure to twist and turn in all directions to stretch every bit of the fascial area. Imagine a cat stretching and bending — this is a good way to visualize your fascia stretching. » 90003 90002 90005 In terms of elasticity, who can really benefit from these exercises and can you give us an example? 90006 90007 «Springy movements are an integral part of fascia training. The aim is to strengthen structures and train your elastic storage capacity. The principle of tensional energy is the basis of all these exercises that work with elastic rebound.Elastic jumps are, for instance, very important for runners. They primarily exercise parts of the body like the Achilles tendon or calf aponeurosis that are a frequent source of shortening and pain in athletes. The plantar fascia of the soles of our feet gently absorbs the impact of the jumps and transfers the energy into the ground as we rebound back up. » 90003 90002 90024 90024 90003 90002 90005 Can I work these jumps into my training, say into my run training? 90006 90007 «Of course, that would be perfect.They can easily be incorporated into your warm-up by putting a little extra spring into your step when you perform exercises like skipping, butt kicks and high knees. It might help to think of a gracefully leaping gazelle. Another good exercise for training fascia elasticity is stair climbing, both up and down. But there is an even easier way: Just jump around the room to good music. Bounce on one leg or two, backwards or forwards, however you want. Just make sure that you land softly and that your feet make hardly any noise as they touch the floor.Remember that the movements are supposed to be springy and elastic. It’s probably best to do these exercises barefoot to heighten the sensitivity of the soles of your feet. » 90003 90002 90005 Now we come to the third function of fascia, the fascial release. What does this refer to? 90006 90007 «Actually, fascial release is probably one of the best-known forms of fascia training. It involves a kind of self-massage of the fascia with special foam rollers, tennis balls or rubber balls. The pressure placed on the connective tissue leads to an exchange of fluids in the tissue, whereby lymph and other metabolic products are removed.Fascia loves slow, steady, melting pressure that decreases fascia and muscle tone and can even relieve stiffness and adhesions. Many people make the mistake, however, of rolling fast after a workout. Fast rolling actually invigorates the fascia tissue and increases tension, so you should do it before working out and not afterwards! » 90003 90002 90038 90038 90003 90002 90005 And proprioceptive refinement is about movement and coordination? 90006 90007 «Fascia training includes kinesthetic exercises which are designed to make you more conscious of your movements and coordination.Training your kinesthetic sense or proprioception is becoming more and more important in today’s world, where we often get far too little exercise. These exercises should be performed mindfully and without distraction. An awareness of your body allows you to move smoothly and evenly and, in the best case, helps you avoid injuries. » 90003 90002 90005 What exercise would you recommend for this kind of fascia training? 90006 90007 «One exercise would be to become more conscious of the lumbar fascia of your lower back.Lie on your back on the floor or on a mat. Put your legs on a chair and stretch your arms out straight to the side. Ideally, you’ve warmed up by slowing rolling out your lower back with a small fascia roller. Now imagine this large lumbar fascia is a stingray covering your lower back. Your tailbone is the stinger. Now using very delicate movements and slight changes of position try to imitate the movements of the stingray on the ocean floor. Imagine how it uses flowing movements to bury itself in the soft sand.This exercise can help make your senses more mindful of a region that normally receives far too little conscious attention and movement. This lack of awareness often leads to one of the most common health problems, namely back pain. » 90003 90002 90005 How often should you do fascia training? 90006 90007 «Fascia training can be a separate part of your normal training, but it does not have to be. If you already have a regular weekly workout plan, I would recommend integrating more fascia-focused exercises into your existing routine.For those who have to sit a lot at work, here’s a good tip: Throughout the day, raise your arms above your head and bend and stretch like you do in the morning when you wake up. This produces a pleasant tension in your body. Of course, another great possibility for in between is to roll out your lower arms, neck and soles of your feet with a ball or a foam roller. If you are interested in having a more long-term positive impact on your fascia, you should do fascia-focused training 2-3 times per week.It’s difficult to say how long fascia training should last, since it depends on whether you want to spend an hour solely on stretching, rolling out or jumping, or if you want to integrate the individual exercises into your run training. If you use a foam roller after your workout or to warm up, I would suggest at least 5 minutes per muscle / fascia group, (for instance, for your hamstring). » 90003 90002 90005 What tip would you give those interested in starting fascia training? 90006 90007 «For those interested in giving fascia training a try, I would suggest attending a course on fascia training with a qualified instructor or reading a book on the subject.And then you can get started. After the first session, you are practically guaranteed to significantly improve your sense of well-being and body awareness, though you may not notice it right away because your muscles and fascia might be a little sore at the beginning. » 90006 90003 90002 About Susanne Linecker: 90006 90005 90065 90065 90007 90003 90002 As an enthusiastic runner and hobby triathlete, Susanne Linecker first discovered fascia training after an injury and was thrilled by her success with it.She works professionally as an occupational therapist in hand rehabilitation and in-patient rehabilitation in orthopedics and neurology. Besides techniques for fascia therapy, she is an enthusiastic supporter of the increased use of active fascia training with patients of all age groups. She is currently getting trained as a fascial fitness trainer. 90003 90002 *** 90003 .90000 What It Is and How to Do It 90001 90002 Autogenic training is a relaxation technique focusing on promoting feelings of calm and relaxation in your body to help reduce stress and anxieties. 90003 90002 More specifically, it helps mitigate anxieties resulting from situations or conditions that may overwhelm us with stress, frustration, or sadness, according to Sanam Hafeez, PsyD, a neuropsychologist and faculty member at Columbia University. 90003 90002 German psychologist Johannes Heinrich Schultz developed autogenic training in the 1920s as a way to target the physical expression of stress by using relaxation exercises to gain a level of control over these processes.90003 90002 Currently, this technique is often used in conjunction with cognitive behavioral therapy, says Hafeez, but it can also stand alone as a tool to help people cope with their stress. 90003 90002 The goal of most relaxation techniques, including autogenic training, is to encourage the natural relaxation response in your body by slowing breathing, lowering blood pressure, and, ultimately, producing a feeling of increased well-being, according to the National Center for Complementary and Integrative Health.90003 90002 While originally developed as a way to teach people how to encourage physical relaxation on their own, autogenic training is often used in counseling sessions for managing the symptoms of anxiety, which Hafeez says includes any mental or physical manifestations of anxiety. 90003 90002 A 2008 review of studies found that relaxation training, including autogenic training, could consistently and significantly reduce some symptoms of anxiety. 90003 90002 «Conditions such as social anxiety disorder (SAD), general anxiety disorder (GAD), depression, and insomnia can benefit from autogenic training,» explains Hafeez.90003 90002 Autogenic training is also helpful in managing daily stress, and it can even be helpful during panic attacks. 90003 90002 Autogenic training should not replace your current treatment plan. If you’re participating in psychotherapy or taking medication for anxiety, autogenic training should be used in addition to your current treatment. 90003 90002 However, if you’re trying techniques like progressive muscle relaxation and autogenic training on your own (or with a counselor or therapist), and you’re not feeling any alleviation when it comes to stress, frustrations, sadness, or anxiety, Hafeez says it’s time to consult your internist for referrals to other mental health professionals who can help assess how you’re feeling and guide you in finding the right method to deal with your specific case.90003 90002 Practicing autogenic training is most successful when performed with a trained professional, such as a therapist. Once you’re comfortable with the method, you can begin to use these relaxation techniques on your own. 90003 90002 Here, Hafeez shares the steps used in autogenic training for stress reduction and to help reduce some of the symptoms of anxiety. 90003 90028 90029 90030 Get set up. 90031 Before you begin, make sure to find a quiet, comfortable place to relax. Ideally, this should be the same place you use each time you practice relaxation techniques.You can do these exercises lying down or sitting up. Make sure to remove your glasses and loosen any tight clothing. 90032 90029 90030 Begin with your breathing. 90031 The first step is to slow down your breathing. Make sure you are in a comfortable position and start with slow, even breaths. Once you have controlled breath, tell yourself, «I am completely calm.» Saying this to yourself may even be enough to put you in a state of relaxation. 90032 90029 90030 Focus attention on different areas of your body.90031 Start with your right arm and repeat the phrase, «My right arm is heavy, I am completely calm,» while breathing slowly and controlled. Do this again with your other arm and legs, always going back to «I am completely calm.» 90032 90029 90030 Shift attention to your heartbeat. 90031 While breathing deeply, repeat to yourself six times, «My heartbeat is calm and regular,» and then say, «I am completely calm.» This continues on for different areas of your body, including the abdomen, your chest, and forehead.In addition to these steps, you may also want to follow along with a voice recording with directions. This allows you to fully relax and focus on the technique. 90032 90045 90002 Autogenic training can be an effective tool for managing stress and promoting relaxation. That said, there are other ways to stop stress and anxiety in its tracks. Here are eight tips to help you bust stress and keep calm. 90003 90048 1. Get anxious thoughts out of your head 90049 90002 Having a difficult day? Grab a pen and paper and get writing.Penning your thoughts and feelings helps remove anxious thoughts from your mind, which can help lower stress levels and promote relaxation. 90003 90002 To make journaling a habit, spend 15 minutes at the end of the day to writing down your worries from the day. 90003 90048 2. Take a guided imagery break 90049 90002 Close your eyes and picture an event or time that makes you feel relaxed. Imagine what it sounds and smells like. What do you see and feel? 90003 90002 Guided imagery helps your mind send messages to your body to relax.Use this technique when you feel your stress levels rising or as a way to prevent stress before it takes hold. 90003 90048 3. Soak up stress 90049 90002 Soaking in a warm tub is a great way to relieve sore muscles and relax your body. It also does wonders for a tired, overworked mind. (If you do not have a bathtub, take a shower or soak your feet in warm water.) Add a bit of Epsom salt and turn down the lights. This is also a wonderful time to get in a few minutes of mindfulness meditation. 90003 90048 4.Tune in to a podcast 90049 90002 Not sure how to meditate or practice deep breathing on your own? Try listening to a podcast. There are several podcasts online that take you step by step through the process. And the best part? They range in length from 5 to 30 minutes, so you can choose the one that fits your needs. 90003 90048 5. Try the 3 x 3 technique 90049 90002 If the idea of ​​taking time out of your busy day for a breathing break makes you even more anxious, then start with the 3 x 3 technique.Carve out 3 minutes, 3 times a day to focus on your breathing. 90003 90002 Use this time to be more mindful of your breathing or focus on a specific breathing technique. This is also an excellent time to practice mindfulness meditation, which allows you to be aware, and observe and notice thoughts, feelings, and body states without reacting to them. 90003 90048 6. Practice yoga and tai chi 90049 90002 Both yoga and tai chi combine the use of breath and deep breathing with a series of movements or poses designed to promote calm and relaxation.Regular practice of yoga and tai chi can help calm the mind and relax the body. 90003 90048 7. Make time for music 90049 90002 Whether it’s listening to a calming melody, playing your favorite instrument, or singing along to a song, music is a great way to promote relaxation. 90003 90002 Schedule 10 to 15 minutes each day for music. Sing or listen to your favorite artist in the car. Play the piano when you get home from work. Or fall asleep with soft music playing in the background. 90003 90048 8.Find people who are calming 90049 90002 Aim to surround yourself with people who have a calming presence, especially in times of extreme stress. 90003 90002 If you’re using autogenic training as part of an overall treatment plan, make sure to communicate any concerns with your doctor or therapist. «While autogenic training can not really worsen your symptoms, if you do not feel any better after consistent attempts at managing your anxiety, you may need additional tools and help,» says Hafeez. 90003 90002 Additionally, if you’re implementing autogenic relaxation techniques on your own, be aware of its limitations in treating mental health issues.90003 90002 While you can learn some of the techniques on your own, the best way to have success is to work with an expert, preferably a therapist trained in this method. You may need to search online for a mental health professional with experience in autogenic training or talk to your primary healthcare provider and ask for a referral. 90003 90002 Another option gaining popularity and momentum is online therapy. Through fee-based apps and services like Talkspace, Rethink My Therapy, Online-Therapy, and BetterHelp, you can have access to a therapist online or via text.90003 90002 Autogenic training is a relaxation technique that can help lower stress levels and promote a feeling of calm in the mind and body. 90003 90002 Although this method is useful on its own for minor stress reduction and basic relaxation exercises, autogenic training should not replace psychotherapy or medication for mental health conditions. 90003.90000 What is HIIT and how do I use it in my training? 90001 90002 High intensity interval training or HIIT is defined as short, intense, unsustainable bursts of physical activity, paired with intervals of quick rests. This type of intense training causes a sort of metabolic disturbance which can result in the body burning calories at a higher rate up to 48-72 hours later. HIIT can also increase metabolism, reduce insulin resistance, improve cardiac function, produce faster gains in endurance levels than steady state cardio training and can be an effective way to recruit / build type 2 fast twitch muscle.90003 90002 This type of training can be done anywhere and usually does not require equipment and may be more efficient in terms of time commitment. This type of training also burns more fat effectively than typical endurance cardio. The body has to heal after this type of training so it is not recommended that you perform HIIT every day — usually it is recommended to perform this type of training a maximum of 1-3 days per week (it’s important to note that more is not better). 90005 90005 This training program involves intense work periods that are performed at 80% to 95% of a person’s estimated maximal heart rate which is the maximum number of times your heart will beat in a minute without overexerting yourself.The recovery periods may last as long as the work periods and are usually performed at a rate of 40% to 50% of a person’s estimated maximal heart rate. The workout involves alternating between the work and recovery periods. 90003 90002 Related: HIIT and strength training are two of the reasons why our programs are so effective: FB30 — 8 Week Fat Loss For Busy People: Lose Weight, Tone Up, Build Lean Muscle 90003 90002 HIIT can be modified for people of all fitness levels and people with various medical conditions including being overweight and people with diabetes.HIIT workouts can be performed using various methods of exercise including bodyweight exercises, strength exercises, cycling, walking, swimming, or running or group fitness classes. HIIT workouts tend to burn more calories than traditional workouts and you can burn more calories during the post-exercise workout period. During the excess post exercise, oxygen consumption or EPOC which is generally about a 2-hour period after an exercise bout where the body is restoring itself to pre-exercise levels and using more energy.HIIT workouts tend to generate about 6-15% more calories burned during the EPOC period which adds to the overall workout energy expenditure. 90003 90002 HIIT workouts are more exhaustive than traditional steady state endurance workouts. A longer recovery period is often needed. If you are going to start HIIT type training workouts it may be beneficial to start with one HIIT training workout per week and then as you feel ready for a greater challenge add a second HIIT workout during the week while still making sure you spread out the workouts and never do them on back to back days.90003 90002 When developing your own HIIT program you need to consider the duration, intensity and frequency of the work intervals and the recovery intervals. 90003 90002 90017 What should my rest and active HIIT intervals feel like? How do I know if I’m working hard enough? 90018 90005 Intervals during the high intensity work period should be performed at> 80% of your estimated maximal heart rate. The work period should feel like you would describe your workout as being hard to very hard.If you use the talk test as your guide it would be very difficult to carry on a conversation. The recovery period should be performed at 40-50% of your estimated maximal heart rate. This type of exercise would be described as comfortable, to help you prepare for your next high intensity work interval. 90003 90002 One example would be to do a ratio of 1: 1 which may be a 3-minute hard work or high intensity period followed by a 3-minute recovery period. 20 on and 10 off is very popular. Another training protocol is where the exerciser does about 30 seconds of sprint or near full-out effort which is followed by 4 to 4.5 minutes of recovery. This type of combination can be repeated 3-5 times. These exercises are typically performed in shorter bouts. 90003 90002 If you are considering giving HIIT a try make sure you are cleared by your physician or take a physical activity readiness questionnaire in order to determine if it is appropriate for you to begin this type of training. 90003 90002 Written by L Augustyn, Physical Therapist 90003 90002 90017 FB Note: 90018 HIIT can be an enormous advantage for people trying to get healthy and lose or maintain bodyweight — and it’s also a great time saver because it cuts out the need for lengthy workouts.It’s important to note that «HIIT» can be relative to each of our own varying fitness levels. For instance, my «80% maximal heart rate» may be different from yours, as may be the types of exercises we are able to do to get to that heart rate level. HIIT can even be low impact or adapted to work for beginners, with the right types of exercises (low impact, add weights to increase challenge and difficulty) and intervals. Always talk to your doctor before starting into a program or workout that utilizes HIIT, just to be absolutely certain that it’s safe for you.90003 .