Benefits of HIIT Workout – VASA Fitness

There is a lot of debate about the best way to get results from your training. The “power is king” or “cardio hard, yo” tend to go to the gym on both sides while trying to reach their goal. Strength workouts focus on increasing muscle mass using free weights and / or machines, whereas HIIT (high-intensity interval training) focuses on training the cardiovascular system using work explosions after rest periods.

When it comes to losing weight, HIIT is great for burning calories during and shortly after a workout, but energy workouts have a long-term burning effect because the body has to expend more energy in the days following a strenuous workout. Although each type of workout has its advantages and disadvantages, combining the two will have the best overall effect on weight loss and your overall health and performance.



Planning ahead of your workout helps keep your strength training time efficient. Many gym commuters spend time wandering around the gym floor trying to decide what to do next. Creating a plan that hits all of your movements (squats, hip hinges, lunges, push, pull) will give you the right to avoid and work out in the gym several times a week.

Strength resistance training can range from 25 minutes to 75 minutes, depending on how many exercises are chosen and the time remaining in the working set. For pure energy (1-6 repetitions per set), two to four minutes of rest time is required for best results. If you are concentrating on muscle endurance or hypertrophy, repeat 12+ for at least six sets and rest 30-90 seconds between sets. Also consider how you are splitting your strength training: upper / lower body splitting, body splitting, whole body training, etc. Spread out the workouts within a week. The more workouts you do throughout the week, the fewer they can be!


You can use a variety of tools for strength training. Body weight training is great for beginners or for those who are working to perfect the form, but it can quickly become too easy. Resistance training typically uses dumbbells, barbells, wire stacks, pin-selected weight machines, and other functional training equipment. Before you plan your workout, walk to the gym floor to understand the equipment your gym has to offer. You may need to be more flexible during your workouts if other members of the gym use your preferred equipment for your next set.

Focus and results

When training for strength, the focus is only on that strength. For the lower extremities the increasing intensity with time leads to the overall improvement of challenging muscle growth and coordination. While there is nothing that will prevent all injuries, resistance training does a great job of preparing the body for unexpected stress, usually the culprit of acute injuries.



Most HIIT workouts range from 20 to 30 minutes but can be extended to 45 minutes for more advanced practitioners. Your work time interval (heart rate between your maximum 80% or more) and rest (heart rate between your maximum 60% and 70%) may also vary. Long rests are required at long intervals. Smaller work spaces allow for more total rounds of the same amount of work. A good rule of thumb for a work-to-rest ratio is 1: 3-5, which means for every one minute of work, spend three to five minutes recovering before starting the next break, this will help you maximize your work output. Since the goal of a great HIIT is to keep your body active during intense work and active recovery periods, planning your workout in advance not only helps protect you from horrible gym walks, but it is essential for a successful HIIT session – make sure Schedule all the tools (if any) you need to complete your workout before you start.


HIIT tools may vary: determining what factors are available and what your fitness level is going to be. HIIT can include dumbbells, kettlebells, ropes, treadmills, bikes and many more small and large tools available on the gym floor, making it a good choice if you enjoy variety. And as opposed to strength training, the difficulty of posing at home or in the hotel when it comes to equipment access is great for HIIT travel – bodybuilding exercises without any equipment can be quite challenging.

Focus and results

HIIT improves the cardiovascular system and the ability to quickly recover from a heart attack. Side effects of HIIT workouts include high calorie burning and muscle endurance (mostly due to the high-representation nature of HIIT workouts). However, HIIT workout seven days a week is not recommended; Aim for three to four days per week and mix the days for recovery and strength training. Mixing up your workouts and doing a variety of exercises will help prevent your plateaus and injuries.

Keep the balance

Although there are usually minimal errors in moving your body, sticking to one type of training can often lead to plateaus or stalls advancing. For the average adult, having a baseline of strength, cardiovascular capacity, strength and mobility should be the ultimate goal. Even if your goals become more precise and specialized, good round fitness is still important.

Strength training two to four times per week has been shown to improve metabolism, body composition, muscle size / definition, and overall function. You can do full body lifting sessions, upper and lower body days, or even split the body into specific parts.

Cardiovascular capacity is affected by different types of training, two important ways of training this system are HIIT and zone 2-steady state-cardio. Zone 2 cardio should be done at a rate that gets your heart rate between 60-70% of your estimated maximum heart rate. Maintaining this heart rate zone will help improve your body’s ability to recover from the hard work done during HIIT or strength training workouts. Although HIIT training is efficient, it also puts a lot of pressure on the central nervous system. Working out at high intensity is great for burning calories, but it should be done at a lower intensity a day to allow the body to recover so you can continue pushing harder into the next workout. Low-intensity work, including NEAT (non-exercise activity), helps restore your central nervous system and muscles.

Training schedule

Creating a schedule that combines strength training and HIIT will help you achieve integrated fitness.

  • Monday: Full physical strength
  • Tuesday: Treadmill HIIT
  • Wednesday: Full physical strength
  • Thursday: Mobility and Zone 2 Cardio
  • Friday: Full physical strength
  • Saturday: Body weight HIIT
  • Sunday: Sabbath or light activity (outside the gym, weather permitting)

The best way to achieve your goals is to incorporate HIIT and strength training. Focus on maximizing both efforts so that you can become stronger and recover faster from the workout. VASA offers options for both strength and HIIT-style workouts Check out our Strong Performance Lifting and Free Weight Areas, as well as our strength-based group fitness classes such as Pumps. Studio Red is a nice (and fun!) HIIT class, but you can also create your own workout using one of the different pieces of our cardio equipment. If you have specific goals that you want to reach, working with a personal trainer will help you stay focused so that you can reach your goals quickly and without injury.

5 Best Lower Chest Workouts for More Muscle and Strength

Creating a strong and robust chest, the key to good performance metrics and results. If you can push more weight, you will inevitably be able to improve the assimilation of functional movements, hit more reps and create a better defined body. However, when the chest is rotating, the lower chest is often a neglected part of the pectoralis major. We are going to cover the best lower chest workouts so that you can build that particular part of your chest to build more muscle and strength.

Your chest has many different muscles and parts, such as pectoralis major, pectoralis minor, and seratus anterior. Part of a larger group of “push / push” muscles found on the surface of the chest. As the name implies, pectoralis major, makes up most of the mass of your chest. Like a fan in shape, its proximal edge is attached to your clavicle and remotely to your ribs and sternum. The pectoralis minor is a small, slender triangular muscle found at the bottom of the pectoralis major, connected by 3.rd4MAnd 5M The ribs end, the seratus anterior, attached to your side near the pectoral of the ribs, whose main function is to move your scapula forward and upward.

The bench press is a compound movement involving the pectoralis major, deltoids, triceps, and upper arm. Barbell benches can develop and create more strength and size and can also improve the balance of movement between athletes. Decline bench press, simply takes the ordinary bench press and angles 15 degrees downwards, to disconnect and activate the lower chest.

  • Set the angle of an adjustable bench to 15 degrees or sit on a reduced bench press. With your hands just outside your shoulders at the bar, lie on a bench with your head lower than your buttocks. Close your legs to prevent them from slipping off the bench.
  • Lift the barbell, push and hold it over your shoulder. Rotate your wrists so that the palms of your hands are away from you. Pull your shoulders down and back to stabilize and protect your shoulder joints.
  • Bend your arms and bend the bar, just below the line of your breasts towards the outside of your chest. Keep your wrists straight and your elbows straight under your hands. Lower the bar as far as your chest or your flexibility and allow the shoulder joints.
  • Slightly pause to lock out your elbow and press the back up bar.
  • Repeat for the prescribed number of delegates.

Like the Decline Barbell Bench, the Decline Dumbbell Bench Press is a core functional and composite force movement, which can greatly increase your chest strength and create strong core stability, since the dumbbells are independent of others, employing your core and activating. Muscle.

  • Set the angle of an adjustable bench to 15 degrees. With a dumbbell in each hand, lie on a bench with your head lower than your hips
  • Tighten your legs between the pads with each dumbbell on your knees. Lie on the bench and bring the dumbbells back to your chest and push up as you lie down.
  • Squeeze your shoulder blades together and take them to the bench and bend your back slightly.
  • Make sure the palms of your hands are fully rotated under the dumbbells, holding them tight.
  • As you descend, bend your elbows 90 degrees parallel, then push the dumbbells back together, then keep a slight bend in your elbows, not locking out.
  • Lose weight and repeat for the prescribed number of reps.

The Decline Dumbbell Chest Fly is a fun and effective accessory movement, mainly used to build more muscle and strength. The Decline Fly Barbell helps to create larger lifts like bench presses. The Decline Dumbbell Fly also activates minor muscle groups such as your shoulders and triceps. The fall puts more emphasis on the lower chest and provides variety for your chest day split.

  • Set the angle of an adjustable bench to 15 degrees. Hold your dumbbells with a neutral grip, keeping the palms facing inwards. Place the dumbbells on top of your buttocks and lie on your back
  • Lie down on a decline bench, with weights close to your chest, and your feet firmly on the pads.
  • Push the dumbbells away from your body and press on you.
  • Squeeze the shoulder blades together, unlock your elbows, and slowly lower the dumbbells while keeping the angel in your elbows.
  • Once the dumbbells are aligned with your chest on each side, reverse the movement, holding your packs together, until you reach the top with the dumbbells in the starting position.
  • Lose weight and repeat for the prescribed number of reps.

Dumbbell pullover is an ancillary strength training movement that targets your pectoralis major and latissimus dorsi. This movement is considered a great finishing exercise to strengthen your chest and build more lean muscle mass, especially considering its wide range of motion.

The key to dumbbell pullovers is the range of load and speed. Due to the speed and range of position, you will not be able to perform the dumbbell pullover with an extremely heavy load. Hold a manageable weight that you can make without compromising on form. The pullover can also be done with barbell or EZ bar.

  • Hold a dumbbell with both hands and place yourself on a flat bench with your shoulder blades resting on the bench, feet firmly planted in the ground.
  • Sit on the bench at a 90 degree angle, your back shoulder straight and your knees bent at 90 degrees.
  • Make a diamond by holding the dumbbell with both hands, straighten your arms so that the dumbbell is directly above you. This position begins.
  • Just bend your shoulders and keep your arms straight, slowly lower the weight behind your head until the dumbbell reaches the height of the bench. Here you should feel a stretch in lats.
  • Slowly return the dumbbell to its starting position.
  • Repeat for desired number of reps.

A hex press is a functional force movement that is usually held close to a pair of dumbbells. This is a great movement, creating a lower chest cavity as well as helping to detach the inner chest.

  • A bench position at a 15 degree bend. Hold a pair of dumbbells or kettlebells and hold them together and press straight overhead.
  • Slowly lower the weight on your chest with both hands, fasten your core, push your weight with your heels and push the weight up again.
  • Repeat for the prescribed number of delegates

Need help optimizing your diet, nutrition and training plan to finally get the results you are waiting for?

The Soul Kitchen Provides 1: 1 nutrition coaching, macro coaching, and custom meal plans to help you get the best out of yourself. We teach you how to enjoy the right amount of food of your choice, so that you can fit your favorite pair of jeans, hit your health and fitness goals and be healthy and happy. We guide you through the right nutritional decisions and teach you along the way, so that you can learn how to take control of your health and discover what will happen if you want to live again.
Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that not everyone can just optimize their athletics Performance But their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

Lots of monochromatic LCD video hacks!

[Wenting Zhang] Apparently a fan of old school STN LCD displays, and thought that various older portable devices manage to run monochromatic LCD panels with multiple gray layers. If the display controller supports multiple bits per pixel, it can use a variety of techniques, such as PWM, to create a pseudo-grayscale image. But, what if you have a monochrome-only display controller? With a sufficiently high pixel clock, can you use software to flip those pixels towards the application of things to give a grayscale image for a reasonable look?

Easy Confusion – Don’t Look Too Close!
PDM grayscale approximation on a 1-bit display

[Wenting] Goes through multiple strategies, showing the image quality of the results in a clear, systematic manner. The first idea is to use a traditional dithering technique. For each pixel, if the gray value is below some threshold, it is set to black. The resulting error value is then propagated to neighboring pixels. The process of propagating this error marks the error throughout the display, so spatially speaking, the values ​​of the pixels are almost identical to the original gray values. However, the pixels are still on or off. This is not enough. The next idea is to PWM the individual pixels on multiple frames, approximately for different gray layers. However, it gives an effective refresh rate of 8 Hz at 120 fps with a 15 frame PWM period and it flickers. Badly. One way to alleviate this is to switch to PDM (Pulse Density Modulation) which selects different length sequences to give the same charge cycle but at higher frequencies, at least for some gray values. Slightly better, but more can be done.

General PWM vs. Lookup Table Mapping

The thing is, our brains do weird things with the visual signals we perceive. Areas with the same gray value will vibrate at the same time and the eye will be attracted to it and feel the twinkle. So, the next strategy was to try to decouple pixels around such regions using the LFSR sequence, which is a noticeable improvement. The original goal was to try to play the video via LCD, so after investigating the spatial deviation, [Wenting] He wondered if he could be confused in time, that is, if the time sequence error could be smoothed out to make the video look better. Using a simple noise-shaper, the video looks remarkably smooth and virtually Flickr-free. Great results! All in all, this is a long video to watch, but so tied to useful techniques that we think it’s definitely worth your time.

We are not unfamiliar with running retro displays with modern hardware, for example CRT, and when we think of retro displays, how about this retro (and quite annoying) touch-enabled CRT in the early 80’s?

Thanks [Philippe] For the tip!