6 Benefits of HIIT

Despite the widely known benefits of physical activity, around 20% of the global population doesn’t get enough of it. Most people tend to start training for a job that physically demands them to be active. But, if you don’t have time to exercise, high-intensity interval training (HIIT) might be just the ticket.

High-intensity interval training is a type of exercise that consists of short periods of intense exercise. It can provide you with the most beneficial health benefits in a minimal time period. High-intensity interval training combines short bursts of intense activity with low-intensity recovery periods.

A HIIT workout typically consists of 10 to 30 minutes of intense exercise. It can provide similar health benefits to moderate-intensity exercise.

Although the exact type of exercise that’s being performed varies, it usually involves running, jumping rope, or cycling. A typical HIIT rep can last for around 30 seconds.

You would typically complete 4 to 6 reps in one session. The exact amount of time you should spend working and recovering varies depending on your activity and level of exertion.

Why might HIIT be right for you?

1. HIIT Burns a Lot of Calories, Fast

A study revealed that after 30 minutes of HIIT, participants burned around 30% more calories than those who performed other forms of exercise. The study participants only completed 20 seconds of maximal effort before going back to rest.

Since a HIIT session lasts about 30 minutes, it’s commonly shorter than a standard exercise session.

2. HIIT Increases Your Metabolism

Aside from burning calories, HIIT can also help boost your metabolism by increasing it for up to 24 hours after completing a regular exercise session.

Some studies also suggest that HIIT can improve your metabolism and shift it toward using fat instead of carbohydrate metabolism. The intensity of the exercise can also affect your metabolism. It can increase it for up to 24 hours after completing a regular exercise session.

3. HIIT Burns Fat

A review conducted on 13 experiments revealed that performing a HIIT session can help people lose fat. It also reduces body fat and waist circumference. Various studies also suggest that high-intensity interval training can help people with weight loss. In fact, it’s considered the most effective form of exercise for people with overweight or obese bodies.

4. HIIT Will Make You Stronger

Aside from the fat loss, HIIT is also known to increase muscle mass in certain individuals. This could be due to using certain muscles such as the legs and trunk.

Also, research has found that people who are not active tend to increase their muscle mass after performing a HIIT program. Although weight training is the gold standard for increasing muscle mass, high-intensity interval training can also help boost it.

5. Increase Oxygen Intake

Endurance training is a type of exercise that involves continuous running or riding a stationary bicycle at a steady rate. Although it’s known that HIIT can improve your oxygen consumption, it has been shown that it can also be done in a shorter amount of time. One study revealed that participants who did 20 minutes of HIIT weekly for five weeks had a 9% boost in oxygen consumption.

6. Improve Blood Pressure and Heart Rate

Aside from improving your body’s composition, HIIT has been shown to reduce blood pressure and heart rate in people with high blood pressure.

A study conducted on 30 individuals revealed that doing 30 minutes of HIIT every day was linked to a 19% drop in blood pressure. The same group also performed 20 minutes of HIIT every day. It has also been shown that high-intensity exercise does not affect blood pressure in people with normal blood pressure.

Getting started with high-intensity intervals can be as simple as choosing one or multiple activities that require a certain amount of time. You can also experiment with different intensities and durations of exercise to see how long it will improve your recovery. You’ll be off and running in no time!

Originally published on ChuckSchmalzried.org on March 2, 2022

Home Remedies Backed by Science

We all want to feel better, and we often turn to home remedies when we don’t have the time or money for a doctor. But is it safe? Can these treatments do any good? Fortunately, many scientific studies prove the effectiveness of home remedies. We will cover some of the most effective and well-studied home remedies backed by science.

Chili Peppers for Pain and Soreness

Most people enjoy the hot, spicy taste of chili peppers in Mexican food. But did you know they may also help to make your body feel better? Chili pepper has compounds called capsaicinoids that trigger specific chemical reactions which lead to a temporary feeling of heat – this is what makes your tongue burn. These same chemicals are used topically for pain relief. According to several studies, they have been shown to decrease pain and soreness in various types of muscles and joints.

Ginger for Nausea

Ginger root is another common home remedy that has been scientifically proven to work. Participants suffering from post-operative nausea or vomiting were given either powdered ginger capsules or a placebo in one case. The ginger group experienced significantly less nausea, vomiting, and pain.

Eucalyptus Oil for Pain Relief

Eucalyptus oil has a compound called cineole which has anti-inflammatory and analgesic properties. In one study, participants suffering from musculoskeletal pain applied eucalyptus oil to the painful area. Over eight weeks, their pain decreased significantly.

Mint for Muscle Pain and Digestion

Mint has many therapeutic properties: it’s used as a home remedy for the common cold and flu, stimulates digestion, and helps calm stomach pains. Mint can even reduce pain associated with sore muscles. In one study, participants who applied peppermint oil to their skin experienced a reduced pain sensation.

Lavender for Sleep, Anxiety, and Pain

Lavender is one of the most well-known essential oils for its therapeutic properties. In one study, participants saw noticeable improvements in their insomnia when treated with lavender oil. It has also been effective as a topical analgesic to treat muscle soreness and pain.

Conclusion

The natural world is chock-full of incredibly effective home remedies. We all know that what works for one person may not work for another, but if you want to try something new, these remedies may be worth giving a shot.

DIY Home Projects for the New Year

There are many things that a homeowner can do to create a new look for 2021. Creating a new look in their homes can help them to feel better about their homes and add value. The more improvements that they do, the better the home will look and feel.

Lighting

Having warm light in any room can help make it better. There are many different lighting options that homeowners can install to help their rooms look better. Adding fairy lights to the bedroom can create a magical appearance. Adding cabinet lighting in the kitchen can help improve the kitchen aesthetic and help to allow you to see better when preparing food on your countertops.

Adding a Bookshelf

Adding a bookshelf can create a place for the homeowner to display their favorite books, pictures and can create an added storage space. For example, if the homeowner has artwork that needs to stand up, a bookshelf is a great idea.

Adding a Corkboard Wall

A corkboard wall is easy to install and can create a unique look. A corkboard wall can be used to display fun photographs of family and travels. This can be done in a small area of the wall or the entire wall itself.

Accent Wall with Removable Wallpaper

Accent walls are very popular and can add to the color of the room. However, a homeowner may not want to paint the wall. A good idea is to use removable wallpaper. This can create a unique look on the wall without having to do any painting.

Make A Headboard for the Bedroom

Adding some things to the bedroom can make a real difference in the aesthetic of the home. If there is no headboard, one can be created easily out of wood and fabric. There are many ideas online about making a headboard.

Create New Window Coverings

Adding a pop of color to the windows can help brighten a room greatly. Window coverings can be changed out to better fit the home’s aesthetic. For example, if the homeowner is going for a light and bright feeling, sheer window coverings that allow the light in will help.

There are many things that a homeowner can do themselves in their home for 2021. These things will help make the home brighter and feel more like home to the homeowner.

Originally published to chuckschmalzried.com.

COVID Vaccination Information for Veterans

The COVID-19 pandemic affected everyone, including the Veterans. Due to this, the US Department of Veteran Affairs is continually working closely with the Centers for Disease Control and Prevention (CDC), Federal partners, and healthcare personnel to reach out and avail the vaccine to all veterans. Two pharmaceutical enterprises have won the Food and Drug Administration’s consent to offer COVID-19 Vaccines. Administration of the vaccines will be in phases due to their high demand.
According to the Veteran Affairs, the first phase of the vaccination is available to all Veteran Affairs health personnel as they are essential services providers. The vaccine is also available to veterans who reside within the designated long-term care institutions. According to the CDC and VA risk criteria assessment, the third group that qualifies for VA vaccination are members at high risk of contracting COVID-19, veterans above 75 years. If circumstances allow, designated family caregivers under the Comprehensive Assistance Program for Family Caregivers (PCAFC) will be eligible for the vaccine to qualify their veteran patients for the vaccine. Apart from the limited dose available, the strict handling and storage of the vaccine have made the Veteran Affair make tough decisions on who to get the vaccine first and who to get it last. The availability of vaccines and local needs will determine the decision made on those to receive the vaccine. The individuals’ chances of getting the virus, the risk of spreading COVID-19 to others, the existence of chronic illness, and harm to society if infected and unable to work are the data used in deriving the COVID-19 vaccination plan.
The Veteran Affairs has requested members to wait in their homes unless they get a call for the vaccination. Upon eligibility, veterans will receive the vaccination in their respective local Veteran Healthcare Facilities. Since some members are likely to visit their local facilities requesting a dose or reservation, the department asks veterans not to visit the facilities but wait for their appointment.
However, if veterans get contacted to visit their facilities to schedule the vaccination, they should avail themselves. The eventuality may arise since some Veteran Affair Healthcare Facilities serve many veterans, hence a bigger vaccination event. For more information on COVID-19 vaccination, veterans may visit their respective facilities’ website or send a secure message.

Originally published to chuckschmalzried.net.

Seven Foods That are Detrimental to the Heart Health

The number of people developing heart diseases is constantly increasing. As a matter of fact, heart disease is the leading cause of deaths in both women and men. In order to keep the heart healthy for a long period of time, it is imperative to avoid some foods and keep them out of the daily diet. On that premise, the following article presents a list of foods that are considered to be detrimental to the health of the heart and the cardiovascular system.

Processed meats
Processed meats, such as deli, bacon and sausages, are foods that are high in saturated fats and salt. The latter may augment internal inflammation that could eventually lead to a narrowing or stiffening of the heart arteries.

Candy
Contrary to what a lot of people think, fat is not the main cause of heart disease; it is any form of added sugar. Added sugar contributes to inflammation, obesity, diabetes, high cholesterol, which can all eventually increase the risk of heart disease.

Deep fried foods
Another type of food that should be avoided to have a healthy heart is deep fried food. Studies have shown time and time again that these foods increase the risk of having coronary artery disease.

Margarine
Although margarine is usually portrayed as a healthier option compared to butter, it is actually high in trans fats that are known to increase an individual’s risk of having heart disease.

Soda and diet soda
Soda is a drink that is packed with sugar and that leads to an increased risk of both stroke and heart disease. Diet soda, on the other hand, is not the healthier alternative whatsoever. As a matter of fact, diet soda is just as detrimental for heart health as soda. Research shows that the chemicals in diet soda make individuals more prone to weight gain and diabetes.

Pizza
The high level of saturated fats and sodium in pizza makes it a very unhealthy type of food that is also harmful for the heart.

Cookies and pastries
Commercially produced baked goods, such as cookies and pastries, also contain high levels of saturated fats, trans fats and sugar, which can also have deleterious effects on the health of the heart.

Originally published to chuckschmalzried.org.

Military Family Support Organizations to Support

Military is known as armed forces and heavily guarded, highly systematic force generally meant for warfare. It is usually officially recognized and supported by a sovereign state. Following are some of the organizations that support military families.

ARMED SERVICES YMCA (ASYMCA)

Formed in 1861 during the civil war in the United States, ASYMCA has 12 branches, 200 program centers, and 93 military installations nationally. Programs and services are at a minimal cost or free for junior military troops and families’. No membership is required. The troops are in different armed services such as Coast Guard, Air Force, Army, and Marine Corps. YMCA is the oldest organization working with the Department of Defense. The programs offered include hospital assistance, food services, childcare, holiday meals, computer training classes, and much more.

BLUE STAR FAMILIES

Blue Star has been in existence since 2009. Formed by military spouses, the primary objective was to empower military families to survive as they serve. Their dedication is to unify military families by associating them with the general public to effectuate spirited citizens of mutual support. They raise awareness to the public through innovative research about different quandaries of military family life. Blue Star Families help troops triumph over the separation and detachment of constant moves, disposition, and diminished support from the government with the neighbors’ assistance nationwide. It supports over 1.5 million families by providing free services, resources, and opportunities making life more endurable.

FREEDOM ALLIANCE SCHOLARSHIP FUND

Freedom Alliance was formed in 1990 by two Vietnam veterans. In July 1990, a war took place, and the organization instated Operation Homefront. It organized volunteers to fabricate and consign care packages to the troops. Each box had unique items to palliate boredom and resist desert heat. It provides services to wounded members, military families, and veterans. The organization supports children-troops with college scholarships. The purpose of the organization is to make the nation experience enthusiasm by supporting troops.

MILITARY FAMILIES UNITED

Military Families United is a non-profit organization founded in 2005. Their mission is to support troops and their families as well as Honor the fallen. It collaborates with Blue Star, Gold Star, Veterans, Patriotic American, and Next of Kin families who apprehend military troops. It provides different services, events, and programs to prove that Americans will not forget troops’ sacrifices.

These are a few of the organizations that support military troops. Please support the organizations as the troops ensure that the nation is safe.

Originally published to chuckschmalzried.net.