 HIIT Yoga - How Many Calories? | Image Credit: Screenshot, The Author For when you need to know how many calories HIIT Yoga burnsYou know those times when we're not wearing a fitness band or an Apple Watch and wonder how many calories we're burning? Here's a simple and accurate method that you can easily do in your head.
I often run or walk without any gadgets, and I rarely wear fitness bands at the gym, and never take my phone. From time-to-time, I wonder how much energy I've used in a workout. Now, I use this method, which I worked out after plotting a few charts and averaging a few numbers, and comparing to the estimates from the times when I do wear a fitness band. I will explain the one key variable that you need to know, the calculation you apply to that key variable, and why the answer makes sense metabolically.  Photo by Morgane Perraud on Unsplash If you think that weight loss starts in the kitchen, think againWould you prioritise fitness or fatness - losing weight or getting fit? If you are like me, you'd say better eating habits and more exercise are both equally important. We'd be wrong.
What is missing from our understanding of the priorities is that research has consistently shown that lack of fitness is a better predictor of mortality than being overweight. Knowing this, we can fine-tune our approach to becoming more healthy.  Photo by Davies Designs Studio on Unsplash But if you don’t do these three things you're unlikely to keep it offIf you're looking to lose weight and to keep it off, you've no doubt been told to avoid crash dieting. Often The Biggest Loser is cited as the worst example to follow. We all know that the contestants mostly put all their weight back on, and more, right?
Wrong. What research shows works best is what you've been told not to do. A study just published (March, 2020) confirms yet again that a large rapid rate loss is the best predictor of the long term ability to maintain weight loss.  Photo by Derek Story on Unsplash It's time to stand up and do something about itOur brain is susceptible to damage as a result of poor blood-glucose control. The long-term effects of poor control are associated with the accelerated death of our neurons, and dementia - notably Alzheimer's disease. Poor glucose control is more prevalent than you think, and not just in diabetics.
 Photo by Charles Deluvio on Unsplash Our brain keeps our stiff muscles contracted even while we're asleepWhile we are all reacting differently to the pandemic and lockdown, I'm hearing more and more often of people having headaches. I've had a few myself, and I've rarely had them before.
Aside from underlying medical conditions, it seems likely that the most common cause is muscular tension in reaction to stress. Speaking personally, I had a blood test 2 weeks ago and visited my local GP for the results. All perfect, he said. I took the opportunity to ask about headaches, and I mentioned that I'd never suffered from them in the past. He asked me two questions:  Photo by Matt Collamer on Unsplash Just choose 1 or 2 to start thriving againWith our routines having been thrown into chaos, many of us are losing our grasp on our best selves. The cumulative stress of the unknown is slowly pumping up our cortisone level, and we are burning out
Our resilience is drooping. It's time to take a step back, to regroup, and to rebuild our resilience, starting with one of two new habits - and committing to their practice. Having a good store of resilience helps us cope with life, as it happens - not as we wish it would happen. With enough resilience, instead of feeling as if you are drowning, you will start to enjoy the swim - even if the water is choppy. Here are four habits which will help you get back in touch with your best self. Just choose 1 or 2 that you are not currently practising - keep things simple.  Photo by dylan nolte on Unsplash About twice as good, actuallyWhile watching a Japanese TV show about girls working out at a kick-boxing gym my ten-year-old daughter suddenly asked me if (rope) skipping is better for us than running.
It's a good question because we could all do with more skipping, especially as we get older. "Yes", I replied, "because skipping uses more of your muscles and your brain". That must be why they do lots of skipping but not much running, was her response.  Photo by Sincerely Media on Unsplash Walking more? Healthy ankles take the stress off your kneesDuring the lockdown, we are allowed (in Australia) to leave our homes for exercise - alone or with one other person. There are many more people walking now than before the lockdown, which is good to see.
As we walk more often and become more ambitious to walk longer distances, it is sensible to pay attention to our foot health. Conversely, imagine if you injured a foot while walking - you would be deprived of the pleasure and relief of being able to get out of the house each day for exercise. Although we know that maintaining the flexibility of our feet reduces the chance of injury, we rarely attend to it. 
Photo by Wayne Lee-Sing on Unsplash
Running clears your mind and refreshes your hope
In these times, when for many of us one of the few acceptable reasons to NOT shelter at home is exercise, running is a great way to nurture your soul and refresh your spirit.
I wasn't a runner, in fact I hated it. But now I find it a great relief to run each day. When I'm stuck for an idea, or confused about where we are all headed in this coronavirus crisis, running really helps get back my perspective. It can for you too. 
Photo by WantTo Create on Unsplash
You might put it on though
How often have you read something like this "another way to lose more weight is to eat more protein"? An alternative version is this "boost your metabolism by increasing your protein intake".
And yet another version is "take a protein shake before bed and see your fat burn away as you sleep". Sorry to break the bad news, but eating more protein isn't going to help—no more than a walk around the block. A walk around the block will do you more good. |
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ChoicesSince I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter 
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