8 Benefits of HIIT

  • By 7045143599
  • 20 Oct, 2017

More results in less time

If you're looking for a workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest, opt for high-intensity interval training (HIIT). This type of workout is fast and fun and yields fast results because your body keeps burning throughout the day. Here are 8 benefits:

Efficient Workout

Don't let your busy schedule force you to ignore your physical health. HIIT is super efficient and you'll definitely be able to make time for it with your busy schedule. Research shows that a mere 15 minutes of interval training (done three times a week) is more effective than jogging on the treadmill for an hour.

A 2011 study presented at the American College of Sports Medicine Annual Meeting states that 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training. That's not it! Use the Tabata training method and complete an effective HIIT workout in just 4 minutes.

Burn More Fat

HIIT workout not only burns more calories, but the effect of the intense exertion kicks your body's repair cycle into hyperdrive. HIIT workout results in burning more fat and calories in 24 hours compared to a steady-pace run.

Build a Healthier Heart

You might not be used to pushing into the anaerobic zone like many others. But in this case, extreme training helps in achieving extreme results. A study done in 2006 states that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace.

No Equipment Required

Though running, biking, jump roping, and rowing all work great for HIIT, high knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. However, some of the equipment like dumbbells can make HIIT less effective.

Lose Weight, Not Muscle

Worried that you might lose your muscles along with the fat? Rest assured knowing that HIIT workouts preserve the muscles and help in losing weight just by burning excess fat.

Increase Your Metabolism

In addition to burning calories, HIIT helps in slowing down the aging process. Wondering how? HIIT stimulates the production of your human growth hormone (HGH) up to 450 percent during the 24 hours after you finish your workout.

Workout Anywhere

HIIT is a simple concept and you can workout just about anywhere.All you have to do is go at maximum effort for a short period of time followed by a recovery period and then repeat.

Challenging Workout

HIIT is a short workout and you will be working hard the whole time. You'll definitely won't be able to do anything else while working, and this includes even talking to someone. This format offers seasoned exercisers a new challenge and new exercisers a quick way to see the results.

If you would like to try a workout with one of our trainers at LSF, click the button below!

What's Happening Now at LSF!

By 7045143599 27 Nov, 2017
Consistency!

Just get them in! Even if you can get a quick 20 min of cardio that would be better than nothing! This is for personal bragging rights. 

Why? Everyone knows the holidays are busy but everyone usually gains weight during this time...not this time! The goal here is just to keep your weight if not losing a couple pounds and gaining some lean muscle!

And as always, if you haven't tried us yet you can make an appointment to try us by clicking the link below!
By 7045143599 27 Nov, 2017
That's right! Every time you bring in a friend to try your Ladies-Only Private Club, you'll receive 5 chances to win a treadmill... the Horizon Elite T7 Treadmill to be exact that is valued over $2000!

Your friend doesn't even have to sign up for you to get your chances. However, if they  do  sign up, you'll get an additional 5 chances, for a total of 10 chances to win the treadmill. 

WOW!!

So let's bring in those friends... and remember there is NO pressure. Just get them in the door and we'll do the rest! Did you feel pressured to sign up when you walked in? NO! You just weighed all your options and you  decided  to become a member because it was the right choice for you!

Now if you're looking at this and you aren't a member but would like to try a training session click the link below. And if you become a member and bring in a friend as well you'll get the same 5 chances! See you soon!
By 7045143599 27 Nov, 2017
This Christmas give the gift of Fitness!

This is one gift that your family will be sure to use as it INCLUDES Free Personal Training!

As a Doctor of Physical Therapy, Vanessa Carlson saw a need in the community when she realized too many women were afraid to join a gym due to insecurity and fear of getting lost or hurt.

Out of this need, she, along with her husband, Reidar Carlson, felt compelled to open Ladies Super Fitness--a place that provides a comfortable atmosphere for women to feel confident and secure as well as empowered.

Through a knowledgeable staff who are all certified in personal training, LSF brings personal training to an affordable level using an uplifting environment with state-of-the-art exercise equipment that's made just for women in the fight to keep them healthy!

If you would like to schedule a tour to make sure this is the right fit for you or your loved one, click the link below!
By 7045143599 30 Oct, 2017
Learn this week's line-dancing moves to the song  Money Money Money!

We are gearing up for our 1st Annual Semi-Formal December 2nd at the Front Porch Cafe in Hartville. Buy your tickets at Ladies Super Fitness for only $25 to raise money for Gentle Brook. Tickets include:
  • Hor D'oevres
  • Dinner
  • Dessert
  • Coffee, Tea, Soda
  • and of course...DANCING!
This is open to the community! Don't miss dressing up or spending time with your special someone for only $25!

And of course, if you have never been to our facility before and would like a free workout with one of our trainers to check us out, click the link below!
By 7045143599 30 Oct, 2017
Our Tricep Challenge This week!

Watch the video and talk to a Trainer to figure out the appropriate weight and/or modification!

Remember to mark on our board that you've completed this week's challenge and you will be sure to be in the raffle for our prize at the end of November from Best Bib and Tucker!

If you have never been to our Ladies Only Private Club before and would like a free workout with one of our trainers, click the link below!
By 7045143599 28 Oct, 2017
November is already off to an AMAZING start! Don't you just love this time of year?

Crispy cool air, colorful leaves and the sense of change and new beginnings...

During November we are focusing on having an Attitude of Gratitude and Toning our Arms  with our #noTurkeyWIngs  Challenge at LSF!

This month's sponsor, Meg and Barb from Best Bib and Tucker   in Hartville are bringing their expertise of fashion and style-made-simple to all of our members at Ladies Super Fitness.....isn't that awesome!?!?

When you participate in this month's challenge you will have the opportunity  to win a prize from Best Bib and Tucker.   They will also be at the gym on Tuesday to meet everyone and provide some well deserved incentives!

You all have been working so hard. Lets have fun and feel stylish doing so! Join this month's challenge.

If you haven't tried our gym yet and would love to have a free session with a personal trainer to see what we do, click below.
By 7045143599 23 Oct, 2017
We know you ladies have been working hard all summer and fall and you deserve to DANCE!

That is why we are teaming up with the Front Porch Cafe and Gentle Brook to bring you a night of dancing, fun, food, and fundraising!

The event is on Saturday, December 2nd at 6:30pm at the Front Porch Cafe in Hartville and will last until 9pm. 

Tickets must be purchased at Ladies Super Fitness   by Saturday, November 25th   by cash or check made out to Gentle Brook. 

Tickets are $25 and all proceeds will go to Gentle Brook Disabilities and Senior Care. We need at least 14 people to come to this event in order for Gentle Brook to receive any proceeds and we KNOW we can surpass this! Learn more about what they do at GentleBrook.org.

And as always, if you have never tried our facility and would like to receive a free session, click the link below!
By 7045143599 20 Oct, 2017

If you're looking for a workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest, opt for high-intensity interval training (HIIT). This type of workout is fast and fun and yields fast results because your body keeps burning throughout the day. Here are 8 benefits:

Efficient Workout

Don't let your busy schedule force you to ignore your physical health. HIIT is super efficient and you'll definitely be able to make time for it with your busy schedule. Research shows that a mere 15 minutes of interval training (done three times a week) is more effective than jogging on the treadmill for an hour.

A 2011 study presented at the American College of Sports Medicine Annual Meeting states that 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training. That's not it! Use the Tabata training method and complete an effective HIIT workout in just 4 minutes.

Burn More Fat

HIIT workout not only burns more calories, but the effect of the intense exertion kicks your body's repair cycle into hyperdrive. HIIT workout results in burning more fat and calories in 24 hours compared to a steady-pace run.

Build a Healthier Heart

You might not be used to pushing into the anaerobic zone like many others. But in this case, extreme training helps in achieving extreme results. A study done in 2006 states that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace.

No Equipment Required

Though running, biking, jump roping, and rowing all work great for HIIT, high knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. However, some of the equipment like dumbbells can make HIIT less effective.

Lose Weight, Not Muscle

Worried that you might lose your muscles along with the fat? Rest assured knowing that HIIT workouts preserve the muscles and help in losing weight just by burning excess fat.

Increase Your Metabolism

In addition to burning calories, HIIT helps in slowing down the aging process. Wondering how? HIIT stimulates the production of your human growth hormone (HGH) up to 450 percent during the 24 hours after you finish your workout.

Workout Anywhere

HIIT is a simple concept and you can workout just about anywhere.All you have to do is go at maximum effort for a short period of time followed by a recovery period and then repeat.

Challenging Workout

HIIT is a short workout and you will be working hard the whole time. You'll definitely won't be able to do anything else while working, and this includes even talking to someone. This format offers seasoned exercisers a new challenge and new exercisers a quick way to see the results.

If you would like to try a workout with one of our trainers at LSF, click the button below!
By 7045143599 17 Oct, 2017
Sometimes just starting an exercise routine or accountability program can be daunting. Where do I start? Yes there are many fads or myths out there but how do you sift through to the real vs the fad?

Here are 5 ways you can start today to feel healthier without any drastic changes in your lifestyle.

1. Drink water.

We are more than 70% water so the immediate effect is obvious. However, why can't get my water source from soda or juice or coffee? They are made of water too! They're wet! Besides the obvious hydration factor if compared to coffee, there's absolutely no calories in water. 

But also, water is important to help your body get rid of toxins that could be potentially harmful over time. The standard is about half your body weight in ounces a day. Within a few seconds, drinking a bottle of water can get you well on your way for the day!

2. Increase your Fiber.

And no, not FiberOne bars. That's a marketing ploy. Fiber is what gets your intestines moving. I'm sure you've been constipated at one time which is the direct effect of not getting fiber in your diet. Fiber gives your intestines a workout which helps move food and waste along to its final destination--out! 

Fiber comes from fruits, veggies, whole grains (brown rice, whole grain bread, etc.), sweet potatoes, etc. You might think, 'I can't eat gluten,' however, there are plenty of fibrous options. White bread is sugar, nothing more nothing less. Years of eating no fiber will make your intestines sag and cause disease. Not good!

Also, whole grain pasta and brown rice doesn't taste different (although the texture is different) but when using the same spices and sauce there is hardly a difference.

3. Eat more Veggies.

Not only do vegetables give you nutrients you can't get in other foods, but again, they give fiber and add water to your system to keep everything moving. This is a must!

4. Cook at home at least one meal.

When you cook, or are involved in the cooking process, you know what goes into your food. Eating at restaurants tastes really good (for the most part) but that is because of the high sugar and fat content put into the meals. As my 9th grade health teacher said, "Fat tastes good." Only when you are actively involved will you be able to add the fiber, veggies, and substitute high calorie foods for low calorie options.

5. Of course exercise at least 3 times a week.

The older we get our muscles and bones deteriorate at a constant basis. Exercise and weight training will reduce the effects of the aging process. 

If you haven't yet been to our gym to get free personal training, click the link below and we'll start you on your journey of aging well!--LSF
By 7045143599 16 Oct, 2017
This is the final round of our Booty Blast Challenge and BY FAR the MOST FUN! Click the picture to see the video!

To know more about WHY we're hitting the glutes with intentionality, click HERE.

If you live in the greater Stark County area and would like to try our Ladies-Only gym free and haven't yet click below!
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