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Circuit and interval training routines each have benefits depending on the desired results

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Is your workout routine stale? Have your results diminished substantially? Looking to increase results, but spend less time in the gym? Look no further than either circuit training or interval training.

Both circuit training and interval training can do the following:

Burn more calories — The more vigorous the exercise routine the more calories you exhaust.

Improve aerobic capacity – And as a result you will be able to exercise longer.

Stave off boredom — Variety is the spice of an exercise routine.  Your body will diminish in return over time if you do the same thing every time.

No expensive equipment required – Free weights, resist-a-bands and a bench press will do the trick.

Shorten your workout – Both are time efficient and target all your major muscles.

These two training methodologies have been integrated into exercise programs for decades and seem to have had a bigger boost of late. They are however, often confused and considered the same methodology. But in fact circuit training and interval training are in fact two different training techniques and each holds its own merit.

Let’s start with interval training, which was the brainchild of Dr. Woldemer Gerschler of Germany in 1930. His main discovery was that athletes could receive added benefit if they exercised with greater intensity followed by periods of “rest” or relief that would allow them to recover from the intensity. And once recovered they could engage in the higher intensity once again.

Essentially interval training alternates periods of high intensity exercise, called the work interval, followed with periods of lower intensity, called the rest or relief interval. There are generally eight to 12 cycles in one workout session. And given that interval training is quite demanding, particularly when starting anew, it should be done on alternating days.

The high-intensity periods are at or close to maximum exertion and the recovery period usually requires complete rest or low intensity exercises. This time-efficient routine works both the anaerobic and aerobic systems. The aerobic system requires a constant and continuous work load, whereas the anaerobic system is much shorter and quicker bursts of power and speed. For example, a 50-mile-paced bike ride is aerobic while a one-mile bike sprint is anaerobic.

Just what does an interval workout look like?

First, the recovery is generally three times that of the work, for instance a 30-second sprint followed by a 90-second walk. This is the more scientific approach. However, you may vary your intensity and rest periods by how you feel on any given day.

Interval training, once exclusive to athletes, is now being used by trainers and the general population alike.

Now what is circuit training? Does it involve electricity? Is it a fad or a complex form of exercise? Can anyone benefit from circuit training? The pat answer is that circuit training like interval training is not a fad and anyone can benefit.

The concept of circuit training was developed in 1953 by R.E. Morgan and G.T. Anderson at the University of Leeds in England.  Circuit training was originally established as an efficient and time-saving way for coaches to train several athletes at a time and with a limited amount of time and without the use of much equipment.

Circuit training professes to increase muscular strength and endurance by moving from one resistance(weight)-bearing exercise to the next and a different body part. You can also integrate a weight-bearing exercise with a quick callisthenic exercise such as jumping jacks. This routine is a fast-paced routine with little or no rest in between exercises particularly since you are alternating body parts; one body part rests while another performs. Circuit training is also an efficient way to burn calories and lots of them.

The great thing about a circuit is that you can use free weights, elastic bands or any type of resistance machine.

While I certainly endorse both of these training methodologies, I would start with one or the other for a period of six to eight weeks.  Remember to perform either routine on alternating days as recovery is crucial and it is during rest you will receive the most benefit.

Remember to have fun with both of these workout strategies. Bring on a workout partner to “compete” with and keep an exercise journal so you can track your progress.

Both circuit training and interval training, like any form of exercise is not without risks. If you have a chronic health condition or have not been exercising regularly it is always wise to check with your physician before beginning any form of exercise.

And while both methodologies can be simple to learn, they may also be a bit confusing at first. To get you started, check with someone in your gym, preferably an experienced trainer.

Kevin Norris trains at Body Smith in Washington and is accepting new clients and offering discounted rates.


 

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Health

UNAIDS to commemorate Zero Discrimination Day’s 10th anniversary

UN agency urges global action to protect human rights

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A UNAIDS anti-discrimination exhibit at Tocumen International Airport in Panama in 2018. (Washington Blade photo by Michael K. Lavers)

As the world marks the 10th anniversary of Zero Discrimination Day; UNAIDS is sounding the alarm on the increasing threats to human rights, calling for renewed efforts to protect the rights of all individuals as a fundamental step towards ensuring health for everyone.

Established by UNAIDS a decade ago, Zero Discrimination Day aims to promote equality and fairness regardless of gender, age, sexuality, ethnicity or HIV status. The progress achieved over the past years is now in jeopardy, however, due to rising attacks on the rights of women, LGBTQ people and other marginalized communities.

UNAIDS Executive Director Winnie Byanyima emphasized the critical link between protecting human rights and safeguarding public health. 

“The attacks on rights are a threat to freedom and democracy and are harmful to health,” she said in a press release. “Stigma and discrimination obstruct HIV prevention, testing, treatment and care and hold back progress towards ending AIDS by 2030. It is only by protecting everyone’s rights that we can protect everyone’s health.”

Despite challenges, there has been notable progress. 

At the onset of the AIDS pandemic more than 40 years ago, two-thirds of countries criminalized consensual same-sex sexual relations. They are now decriminalized in two-thirds of countries. An additional 38 countries around the world have pledged to end HIV-related stigma and discrimination, contributing to positive changes that include 50 million more girls attending school compared to 2015.

To sustain and enhance these advancements; UNAIDS urges global support for women’s rights movements, LGBTQ rights, racial justice, economic justice, climate justice and peace initiatives. By standing with communities advocating for their rights, the U.N. aims to reinforce the collective effort towards a more inclusive and equitable world.

Zero Discrimination Day is observed on March 1.

Events and activities that will take place around the world throughout the month will serve as reminders of the essential lesson and call to action: Protecting everyone’s health is synonymous with protecting everyone’s rights.

“Through upholding rights for all, we will be able to achieve the Sustainable Development Goals and secure a safer, fairer, kinder and happier world — for everyone,” said Byanyima.

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Health

New CDC report finds transgender women at higher risk for HIV

More than 1,600 people in seven cities surveyed

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The Centers for Disease Control and Prevention in Atlanta (Photo courtesy of the CDC)

The Centers for Disease Control and Prevention issued a new study report this week that revealed that restricted by employment and housing discrimination and lack of access to needed gender-affirming healthcare for transgender women increasing the risk of contracting HIV. 

Researchers reviewed data from a 2019-2020 survey, the National HIV Behavioral Surveillance Among Transgender Women, which found that the demographics of HIV/AIDS have been disproportionally high, especially among Black and Latina trans women, who had experienced employment and housing discrimination coupled with lack of access to gender-affirming healthcare.

The Jan. 25 Morbidity and Mortality Weekly Report was based on data studies of more than 1,600 trans women in seven major urban locales. Participants from Atlanta, Los Angeles, New Orleans, New York, Philadelphia, San Francisco and Seattle were chosen by referrals from people and community-based organizations who knew or were part of the local population of trans women.

The study’s researchers noted: “Employment discrimination occurs at the overlapping nexus of poverty, homelessness, incarceration, health insurance, disability, food insecurity and survival sex work. These issues are interconnected.”

The study stated that trans women’s inability to access quality healthcare, including gender-affirming treatment or access to PrEP, and can expose them to potential incarceration as many turn to “survival sex work” and violence, which increases the risk of contracting HIV. 

The study’s author’s pointed out: “When economically marginalized transgender women are refused employment, this refusal cyclically contributes to economic hardships. This analysis …demonstrates the importance of transgender women working and living with dignity and without fear of unfair treatment.”

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Health

A Whole New Perspective on Well-Being

The Mather’s team recognizes that everyone’s wellness journey is completely unique to their life experiences and influences.

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The Mather is incorporating biophilic design—a design approach to facilitate access to nature or things that replicate natural patterns.

It’s easy to spot the distinctive, elegant silhouette of The Mather, a Life Plan Community for those 62+ opening this spring in Tysons, Virginia. What is not apparent to the naked eye is The Mather’s unique wellness philosophy, which is literally built into the community. 

The Mather’s team recognizes that everyone’s wellness journey is completely unique to their life experiences and influences.

Nature is one of the important factors that contribute to well-being. So The Mather is incorporating biophilic design—a design approach to facilitate access to nature or things that replicate natural patterns. This can include interior spaces with sightlines to a garden, choosing natural wood and stone as interior materials, or incorporating fragrant flowers and plants indoors to spark memories and provide tactile opportunities such as gardening. 

Residents of The Mather will be able to select from plentiful amenities, programs, and other offerings to target their personal wellness goals and preferences.

“Providing biophilic design within interior settings connects residents to the natural world,” says Mary Leary, CEO and President of Mather, the organization behind The Mather. “Research shows that a connection to nature provides positive benefits to mental states and overall well-being. At The Mather, biophilic design is the intersection of buildings and programs with nature in an urban setting.”

“The Mather is attracting a diverse group of older adults,” says Mary. “As a result, we aim to incorporate wellness practices from around the world, including Wyda movement theory of the Celtic Druids, which helps people achieve harmony with nature and contentment through mindfulness.” This holistic regenerative approach is similar to Qi Gong and yoga, while born in a different part of the world. Mather Institute has a special focus on mindfulness to support older adults’ practice of present moment awareness, which can lead to increased overall well-being, compassion, and joy.

A very different example of a wellness offering at The Mather is the Gharieni Welnamis spa wave bed, which uses computer-controlled vibrational therapy and audio frequencies to train the brain to relax. “The bed increases mindfulness, concentration, and creativity—all of which support our mission of creating Ways to Age Well,SM” says Mary.

These and other personalized ways to wellness will ensure that residents of The Mather can choose from seemingly countless ways to focus on their well-being. In other words, the sky’s the limit!

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