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The ideal way to stay in shape while partying these holidays

The weeks of Christmas and the New Year can usually have a negative effect on fitness. But how can you enjoy the holidays and then return to the daily routine without extra pounds?

The holidays are the time of the year when people can rest, especially the ones who during the rest of the year are testing themselves constantly in gyms and clubs with constant training. These days mean an enabling environment to enjoy with family and friends around a good table, very rich in flavor but generally with an amount of calories that breaks with the diet that comes with the exercise routines. The weight gain is almost an inevitable aftermath.

After two weeks of holiday, the concerns of those who went up a few extra pounds – generally  between 2 and 3, will try to remove them as quickly as possible. Given the proximity of the holidays, for many people, finding the formula to reset the body becomes almost an obsession. In the race against time the best activity resides in the HIIT intervals an ideal technique for getting back in shape.

HIIT (High Intensity Interval Training) is a high intensity interval training, that improves endurance and burn fat in a more effective way, because it increases the body’s ability to oxidize both glucose and fat. It involves mixing short periods of cardiovascular routine and strength, in a very intense way  – about 80 or 90% of the heart rate, with moderate or low intervals (50% heart rate).

Each session lasts from 30 to 40 minutes. Generally can be added from 6 to 13 different exercises with their rest periods, generally they are switched every 30 seconds. Although for those wishing to increase the intensity, the number of sets and the extension in each routine can be increased. The amount of exercise is subject to the resistance of each person.

Exercises should involve the largest possible number of muscles, so that the final effect is greater in less time. Among the strength exercises HIIT the squats stands out, hip lifts (lying lifting pelvis), burpees (being in a squatting position with the hands always on the ground, carrying legs to jump back).

Cardiovascular exercises can be performed on a treadmill, a rowing machine, an elliptical bike, a stair climber, a stationary bike, in the pool or on the street running. Each of these activities contribute to increase metabolism, even after you have finished.

According to studies, the kind of active cardio training activates the creation of mitochondria, which are cellular organelles responsible for supplying most of the energy needed for cellular activity, which means that improves the use of glucose. It also increases the ability to oxidize fat, using as energy source the residual fat in our body as well as improving the maximum amount of oxygen.

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