Events

On Saturday, Evan Shy will be sampling ON’s uncompromising quality at the Grand Ohio Fitness Facility, 211 E. Ohio St. in Chicago, IL. Head up to the 5th Floor starting at 11 AM. Then on Monday, Jessica Nightingale will be sampling at CrossFit Takeover, 1461 London Bridge Rd. in Virginia Beach, VA from 8 Am to 2 PM. See you out there.
 
Training

One reason High-Intensity Interval Training is so popular with busy adults is the reduced time it takes to get in a good workout. That’s an attractive benefit, but are you giving anything up in the tradeoff with steady state endurance training? A study published in the journal Medicine & Science in Sports & Exercise put both workouts to the test.
 
Researchers used high-density surface EMG and motor unit tracking to compare changes in vastus medialis and vastus lateralis muscles after 6 training sessions spread over 14 days. Sixteen cyclists were assigned to perform 8 to 12 intervals of one minute at 100% of capacity with 75 seconds of active recovery or 90 to 120 minutes of continuous cycling at 65% of capacity.
 
Compared to measurements taken before the training sessions began,  HIIT improved maximal oxygen uptake, a key measurement of fitness, by 5%. Endurance training improved oxygen uptake by 6.7%. HIT improved knee extension torque by about 7% while endurance training increased time cycling to failure by around 17%.
 
 
General News

The most common way to track weight loss progress is by stepping on the bathroom scale. Unfortunately, the scale doesn’t tell you how much fat you’ve lost. Since muscle weighs more than body fat, you could end up getting the wrong impression about your body transformation efforts.
 
A story published online by HeathDay News suggests two simple alternatives that can give you a better idea of how much you’ve accomplished. Wrapping a tape measure around your chest, waist, hips, thighs, calves, biceps and forearms can be an effective way to track whole body transformation. You only need to do it once a week or once a month. Even easier is noticing how your clothes are fitting.