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The amount of information I read on a daily basis is kind of ridiculous. And most of it’s probably not true or useless. And poor Gary. He probably hears about 1-2 of these reads daily. The conversation usually goes something like this:

 
Me: “Did you know that (insert random factoid)? Isn’t that wild!”
Gary: “Sure is. But you can’t believe everything you read, Katie”
Me: *a moment of sadness after the revelation and waste of time researching said factoid*
 
BUT! I do believe there’s a lot of benefit from reading, listening and learning as much as you can about whatever interests you. Even if it’s not true, it provides some sort of foundation for you to research, ask questions on and formulate your own opinion. I think it’s great. Speaking of, I’ve been listening to the Balanced Bites podcast and it’s fantastic – the information that these two ladies share is very valuable and usually has me jotting down notes and questions. It’s kind of hysterical too, I feel like I’m the younger sister secretly listening on the other line as my older sister and her best friend causally chat away. It’s for real. 
 
Something else I read the other day (which now I can’t remember the exact source) was an article about the importance of HIIT and weight training. It peaked my interest.
 
I’ve done both at different points throughout the last few years, but just recently have been combining the two. Now, I don’t know the “science” behind this, or if there’s really any worth sharing (sorry, Men’s Health forums), but I want to open this idea up and dissect it.
 
Benefits of HIIT:
 
  • Efficiency – you’re moving faster, lifting heavier and working harder in a shorter amount of time
  • Burn fat – obviously it’s a awesome fat burner, but it also kicks your body’s muscle repair system into superdrive
  • Healthier heart – the harder you consistently push yourself, your heart rate starts to level and become more efficient at pumping oxygen
  • Lose weight, not muscle 
  • Increase metabolism – HIIT stimulates production of HGH – which increases your caloric burn (Shape.)
Benefits of weight training:
  • Increase your physical work capacity – You will be able to work harder and longer with the proper weight training activities
  • Improves bone density
  • Promotes fat-free body mass
  • Increases the strength of connective tissue, muscles, and tendons. (Active.)

So there’s some obvious overlap, as there should be. But what’s the REAL benefit to combing the two? Personally, this is what I’ve found to be true:

 
  • Improved technique and form – focusing on singular movements while weight training allows you to have full attention to every detail of that movement. This is a huge benefit for when you transition to your HIIT workout to insure that movements are being done appropriately and safely.
  • Isolated strengthening – Weight training allows you to work on isolated muscle groups that need added strength conditioning. Take for example: Pull ups. If you can’t do a pull up, it’s because your back is not strong enough. You can do pull ups for months and still have no real success. What you should be doing is working on strengthening your back muscles – rows, pull-downs, push-ups, etc. 
  • Confidence, comfortability, and body conscience – “Practice makes perfect,” right? Well kind of. The more you can “practice” or weight train, the more comfortable you’re going to be adding more weight and moving quicker (because you’re going to be a technique superstar) and the more aware your body is going to be. I can’t stress enough the importance of being aware of what your body is doing – weight training allows you to really focus on breathing, posture, control and muscle contractions without being rushed by the clock.
Sounds pretty awesome right? The difficulty in combing the two is how taxing it can be on your body. A lot of the articles I’ve ready suggest weight training twice a week on days that you’re not doing HIIT. 
 
So there you have it – my personal dissection of the benefits to HIIT + weight training! ;)
 
Waddup. Happy Thursday! Egg Salad recipe below
 
be well.
 
Katie
 
Egg Salad
Serves 1
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
Ingredients
  1. 1/3c. grass fed cottage cheese (I use this kind)
  2. 1 hard boiled egg
  3. 1 tsp spicy mustard (I use this kind)
  4. 1 tsp yellow mustard
  5. 1 tsp dried dill
  6. Sprinkle of Himalayan sea salt, cracked black pepper, cayenne pepper (use sparingly!)
  7. Wild greens
  8. Cherry tomatoes
  9. Green onions
Instructions
  1. Dice hardboiled egg into bowl.
  2. Top egg with cottage cheese, mustards and seasonings, stir.
  3. Serve over mixed wild greens, top with cherry tomatoes and green onions.
  4. Enjoy!
Notes
  1. (Almost paleo! If you can handle grass fed cottage cheese, I'd highly recommend. If you can't substitute 1/3c cottage cheese with 1/2 of a avocado, mashed.
WellU. http://thewellu.com/
 

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