#functional training book

[differentfirefart]

Unlocking the Benefits of HIIT: High-Intensity Interval Training Demystified

Introduction:

Understanding HIIT: 

How it Works: HIIT revolves around the concept of pushing your body to its limits during high-intensity intervals, followed by active recovery or rest periods. The goal is to elevate your heart rate to near-maximum levels during the intense phases and then allow it to recover partially during the low-intensity phases. This cycle of exertion and recovery creates a powerful stimulus for the body, leading to a range of physiological adaptations.

Here’s how a typical HIIT session may look:

Warm-up: A brief 5-10 minute warm-up to prepare the body for the intense workout ahead.

High-Intensity Interval: 30-60 seconds of an all-out effort in exercises like sprinting, jumping jacks, burpees, or cycling.

Recovery Period: 30-60 seconds of low-intensity activity, like walking or slow jogging.

Repeat: The high-intensity recovery cycle is repeated for 15-30 minutes.

Cool-down: A 5-10 minute cool-down with stretching to bring the heart rate back to normal gradually.

Benefits of HIIT:

Time Efficiency: HIIT is perfect for those with busy schedules. Since it involves short bursts of intense exercise, you can achieve the same or even better results compared to traditional workouts in much less time.

Improved Cardiovascular Health: HIIT increases your heart rate and challenges your cardiovascular system. Over time, this can improve heart health, increase stroke volume, and enhance oxygen utilization.

Calorie Burn and Weight Loss: HIIT workouts can lead to a significant calorie burn during and after the exercise session due to the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). 

Preservation of Muscle Mass: Unlike some traditional forms of cardio, HIIT helps preserve lean muscle mass while promoting fat loss. This is crucial for maintaining a healthy metabolism.

Metabolic Health: HIIT can improve insulin sensitivity and glucose regulation, which is beneficial for individuals at risk of type 2 diabetes or metabolic syndrome.

Increased Endurance and Performance: Regular HIIT can enhance your aerobic and anaerobic capacity, leading to improved overall athletic performance.

Minimal Equipment Required: HIIT workouts can be designed using bodyweight exercises, making them accessible to everyone, regardless of access to gym equipment.

No Boredom, Endless Variety: With countless exercises and combinations available, HIIT workouts are far from monotonous, keeping participants engaged and motivated.

Adaptable to All Fitness Levels: HIIT workouts can be modified to suit individual fitness levels, making them suitable for beginners and advanced athletes alike.

Elevated Metabolism: HIIT stimulates the production of growth hormones, which can have a positive impact on metabolism and overall energy expenditure.

Safety Considerations:

While HIIT offers numerous benefits, it’s essential to consider safety when incorporating it into your routine:

Consult Your Doctor: If you’re new to exercise or have any underlying health conditions, consult your doctor before starting any HIIT program.

Proper Warm-up and Cool-down: Always warm up adequately before the high-intensity phase, and cool down properly after the session to prevent injuries.

Start Slowly: If you’re a beginner, begin with shorter intervals and gradually increase the intensity and duration over time.

Listen to Your Body: Pay attention to how your body responds to the workouts. It’s okay to push yourself but avoid overtraining or ignoring pain signals.

Stay Hydrated: Drink water before, during, and after the workout to stay hydrated.

Incorporating HIIT into Your Routine:

Here are some tips to help you integrate HIIT effectively into your fitness routine:

Frequency: Aim for 2-3 HIIT sessions per week, allowing adequate rest between sessions for recovery.

Varied Exercises: Mix up the exercises to keep it interesting and target different muscle groups.

HIIT and Strength Training: Combine HIIT with strength training for a well-rounded fitness regimen.

Progressive Overload: Gradually increase the intensity or duration of your intervals to continue challenging your body.

Recovery Days: Don’t forget to include rest or active recovery days in your weekly schedule.

Conclusion:

HIIT is a powerful and time-efficient training method that offers numerous benefits for fitness enthusiasts and beginners. By incorporating HIIT into your fitness routine and adhering to safety guidelines, you can unlock its potential to enhance cardiovascular health, boost metabolism, burn calories, and improve overall athletic performance. So, why wait? Get ready to take your workouts to the next level with the power of High-Intensity Interval Training. Always remember to listen to your body, stay consistent, and enjoy the journey to a fitter and healthier you!

[toasts-httyd-hyperfixation]

Flipping through book 1 again and discovering

BARCODE?????

Barcode??

In viking Book?

Barcode in ye olde book??

Barcode in ye olde book by Viking who Did Not have computers??????

Why barcode what how??

How they use barcode

Why, how, how and why?

Barcode scanning dragons?

Scanners in Dragon Eyeballs?

Fucking

Laser beams in their eyeballs to scan barcodes????

How

How would they have figured that out?

How would that come about in the first place???

Many questions

14 years and theres still new things i find in this book, truly impressed, truly baffling

Barcode.....

[jesse-cosay]

Submissions are here! I need some time to put together pairings and a discord before we start, so the sooner you send your submission, the easier it'll be- thank you!

Infinity Train Big

Bang Submissions

For anyone who does not remember or does not know, I'll re-define what a Big Bang is under the cut!

A Big Bang is a fandom-wide collaboration. Authors, artists, and betas come together to create heaps of new content over the course of a couple months.

Authors will first work on their fanfic. Any genre, any crossover, any au, any book. Be it ship content or gen fics- all creativity is welcome! The only requirement is that it be Infinity Train related.

Authors will be expected to write a 5k fic by the deadline. Artists will be assigned a fic after the first author check-in, in which they will be given a general summary and scene descriptions from their assigned fic.

Any art medium is accepted! Whether you use traditional, digital, musical, craft, or cosplay. If you have any questions about your preferred medium and potential participation, message me for more details.

[valentinesparda]

idk if I ever said but I'm really enjoying my new job at the library :D

[kindred-spirit-93]

and now for a post this blog was made for (take this as free trial of what to expect down the line. fair warning; not to scale)

If I had a nickel for every time a protagonist had to choose between a sword and a guitar, I'd have two nickels, which isn't a lot, but it's weird that it happened twice.

the first (and tbf only) two that come to mind are Manolo from the book of life and Kubo from Kubo and the two strings

quick background: manolo had to fight a giant toro (all the bulls his bullfighter family killed ever, and kubo had to defeat his grandfather the moon king in his final form. also he uses a shamisen not a guitar. but it fits the category so theres that)

and its such a beautiful and strange concept; to be presented with the choice of peace via music, or violence (so to speak) by the sword, and it works. the apology song moved me to tears the first time i heard it and kubo's words are truly beautiful and ones i wont forget.

i think its what the music relays rather than the instrument that brings about a change of heart or leads the hero to victory; their empathy and humanity. family is a prominent theme too, one of love and guidance and ocassionally a source of greivance lol.

i havent watched either films in quite a while (BoL 10 years ago oof) but both songs/ pieces speak so much truth they are able to do what the sword could never achieve. and now for a segment i like to call from where i stand, where i get to link fiction with my life and experiences to provide insight from, say it with me now, where i stand: as an aspiring psychiatrist in a part of the world where mental health is still finding its footing in the public eye and sadly among other healthcare students, its hurts to see how little we listen to each other, compounded by how simple and effective just basic human connection is in somehwat alleviating (albeit temporarily) whatever it is someone is going through. empathy my dudes. it goes a long way.

manolo appologises for the centuries of grief his family profession has inflicted on the bulls, and extends a warm hand of understanding and sincerity, while kubo uses the power of memories and love to prove to his grandfather that so long as he has his eye, an eye capable of seeing (and by extension a heart capable of loving and a soul capable of feeling), he will live and prosper. their humanity prevails and brings peace.

final word: to quote Jonathan Decker from a CT episode i cant remember lol: "Kindness won't always change someone, but it shows them you won't be changed." and i think its an important gap to mind, in the sense that the magic of music or whatever wont fix our real life probelms, like a failing relationship, but kindness and empathy and humanity are all necessary for healing and growth. and that, i believe is the message behind the trope. a good day to you all.

me, an intellectual:

[agueforts]

i am seeing why everyone speaks so highly of terry pratchett's works

[beeapocalypse]

AUGHH it would be Possible to add in events / whatever by poking around the code alone but doing so through rpgmaker mv would for sure be infinitely easier. can it go on sale already

[yuridovewing]

Oh god the “tell don’t show” syndrome is. Bad. It’s bad here.

[stuck-in-the-ghost-zone]

oaughhhh. everything is stagnant again

[daydreamerdrew]

The Avengers (1963) #12

[ismailfazil1-blog]

Sharpen Your Memory: Powerful Techniques to Boost Your Brainpower

Unlock the full potential of your mind with "Sharpen Your Memory: Powerful Techniques to Boost Your Brainpower." This comprehensive guide delves into scientifically-backed strategies and practical tips designed to enhance your memory and cognitive function. Whether you're a student looking to ace exams, a professional aiming to stay sharp, or anyone interested in improving mental agility, this book offers valuable insights into memory optimization.

Through a well-structured approach, you'll explore the impact of pushing your limits, learning new skills, and prioritizing sleep on your memory. Discover how nutrition, hydration, and regular exercise contribute to a sharper mind, and learn about the power of mnemonics, chunking, and spaced repetition in reinforcing your recall abilities. With advice on stress management, social engagement, and even the surprising role of humor in memory enhancement, this book provides a holistic view of brain health.

Packed with practical advice, including the best foods and herbs for cognitive support, as well as the latest online tools and apps to keep your mind sharp, "Sharpen Your Memory" is your go-to resource for boosting brainpower and enhancing memory in every aspect of life.

[lamellas]

had a drs appointment was like "im having a lot of difficulty organizing and initiating tasks and its distressing me" and hes reccomending to me dumb adhd self help books im gonna scream

[fingertipsmp3]

I love having no idea what’s going on. Like this is fine actually. I don’t mind this

[theres-whump-in-that-nebula]

Since reading Rob Roy, I’ve become really really fast at reading books in a standard English dialect

[reasonsforhope]

Workbooks to improve executive functioning

Since the post I made last night about improving executive functioning was so popular, I figured I should pull these out of my comments and give them their own post, in case it's helpful for people.

I have worked with the publishers of all of the books linked below and can vouch for their psychology books. The publisher of most of them, New Harbinger, is an extremely credible evidence-based psychology publisher.

Obvious disclaimer that everyone's brain is different and what works for someone else may not work for you.

Is there evidence that executive functioning can be improved? Yes. This book appears to be a very thorough overview of the field, and contains both advocates and detractors of cognitive training, for a balanced perspective. From the table of contents, I would really recommend jumping straight to Part 3: Developmental Perspectives for executive functioning (EF) writ large.

Certain therapy modalities are specifically designed for skill-building in areas like impulsivity, decision-making, emotional regulation, and cognitive flexibility, all of which are EF skills or very dependent on EF skills. Dialectical Behavior Therapy (DBT) is probably the best field to look at for these - skill-building in those areas is its core goal.

Some DBT workbooks:

The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance

The Dialectical Behavior Therapy Skills Workbook for Teens

There are also a lot of workbooks for ADHD that are sometimes more broad but also can help with executive functioning:

The Adult ADHD and Anxiety Workbook: Cognitive Behavioral Therapy Skills to Manage Stress, Find Focus, and Reclaim Your Life

The CBT Workbook for Adult ADHD: Evidence-Based Exercises to Improve Your Focus, Productivity, and Wellbeing

The Neurodivergence Skills Workbook for Autism and ADHD

General executive functioning workbooks:

The Executive Functioning Workbook for Teens

Executive Functioning Workbook for Adults: Exercises to Help You Get Organized, Stay Focused, and Achieve Your Goals

Hope these are helpful to someone!!

[youremyonlyhope]

I can barely handle scrolling through tweets about how good the Color Purple is without tearing up, how in the WORLD am I supposed to survive finally watching the movie?