What is High Intensity Interval Training – HIIT

At FitnessGenes™, High Intensity Interval Training (HIIT) is part of our Genetic Training System program. However, with this fairly new and alternative exercise technique that has been growing in popularity over recent years. What exactly is HIIT?

Is The Cold Really Worth It?

Many of you may have seen news stories of your favourite sports star taking ice baths after a gruelling competition or workout and thought that this may be something you could use to maximise your own gym results. Well, now there is good evidence that turning your lips turn blue using these techniques could actually yield better results! Curious to find out how? Then read on...

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ONE THING I GET ASKED A LOT IS ‘WHAT IS THE NUMBER ONE THING I CAN DO TO GET BETTER RESULTS?’

3 Things You Need To Know About HIIT And Is HIIT Legit?

We get so many questions about HIIT; it’s probably one of the most popular topics. I suppose that could be because Mark and I, along with Dr Jim Stoppani, wrote one of the leading HIIT books in the industry.

Boost Your Muscle Gains With Scott Herman's Genetic Workout System!

As we launch our partner series, Scott Herman has designed an 8 week genetically tailored muscle-building plan, exclusively for FitnessGenes customers.

introducing-mct1-with-geraldine-campbell

MCT1 is a key gene is the removal of Lactic Acid and in offsetting muscular fatigue. In this blog post, FitnessGenes Sport Scientist Geraldine Campbell details the role of MCT in removing lactic acid and explains the key difference between the 3 genotypes.

understanding-tempo

From the FitnessGenes training team, Paul Rose explains why knowing your optimal tempo might be the key to achieving your fitness goal.

energy-systems-used-during-exercise

In her latest science post, Dr Pleuni Hooijman continues from last week's CKM gene release by explaining the 3 energy systems at work during exercise: the Phosphagen System, Glycolysis and Oxidative Phosphorylation. So when is each energy system utalized? And what are their benefits and limitations? Read more to discover the science behind energy production.

scott-herman-fitnessgenes-results

Fitness expert and YouTube star Scott Herman writes his first guest blog post for FitnessGenes, as he discusses his own personal results, and how he's used them to fine tune his training. How do you and Scott compare? Read more to find out!

oxidative-stress

Oxidative stress is an essential body function, but too much can onset disease states such as obesity and diabetes. So what is oxidative stress, and how can we maintain healthy levels? Sport Scientist Geraldine Campbell answers these questions and more in the latest blog from the FitnessGenes science team.

cardiorespiratory-endurance-and-vo2-max

As much as 47% of the variation between individual's VO2 Max can be attributed to genetics. So which genes influence your capacity, and how can you improve your maximum uptake? Dr Pleuni Hooijman explains the science in her latest blog post.

A Simple Method To Smash Your Fitness Goals

Are you struggling to accomplish those fitness targets you set at the beginning of the year? Discover how using one simple method when setting your fitness goals can help improve your overall performance and results.

The Top 5 Reasons Why Knowing Your Genetics Can Make The Hardest Exercises Easy!

I've been in exactly the same position as you. There'll be someone in the gym doing a really great looking exercise such as a pull up. They're graceful, controlled, smooth...but the fact is that however good they look, you know full well that the exercise is as hard as nails. Well guess what? The answer to making exercises like pull ups easy, lies in your genetics! Now I'm not saying that your genetics make you good at pull ups, but I am saying that understanding your genetics can enable you to workout to be great at pull ups!

Goblet-Squat

The barbell squat is often hailed as the king of resistance exercises. But to master it takes time, and too frequently people run before they can walk which results in slow progress and even injury. If you are looking to improve your squat technique whilst building strength, or want to add some variety to your leg workouts, take a read of our training team's Goblet Squat 101.

Foam Rolling….and Genetics?

Is the secret to preventing and curing muscle soreness predetermined by your genes? If you work out or train with friends, you will have noticed that some people ‘naturally’ seem to recover more quickly (or slowly) from exercise. There are obviously training and fitness related reasons for this, but at least 50% of the difference is genetic. Read on to learn about the 4 genes that impact recovery capacity from a workout.

Kettlebell-Swings

Back problems stopping you from deadlifting? Or are you looking to increase speed for your sport? Paul Rose highlights the physiological benefits of kettlebell swings, and breaks down the proper technique in his latest blog post.

Ice Baths: Aiding Recovery or Limiting Performance?

During this past month, you may have frequently seen Olympic athletes submerged in icy water between events. Cold Water Immersion Therapy, as it is known, is intended to decrease inflammation and accelerate recovery. But could this actually be limiting performance? FitnessGenes research Tyler Breedlove explains when these subzero temperatures should be used, and when they should be avoided.

The Physiology of Movement

As we exercise, in our bodies many physiological process take place to respond to the conditions that we are putting it under. But why does our breathing get heavier, or our heart rate increase? Dr Pleuni Hooijman breaks down the science behind physical movement, and how energy is created to keep us going.

Meditation

Meditation is known to calm the mind and body, but could mindfulness be just the lift you need to achieve your fitness and performance goals?

The Physiology of Recovery

The importance of recovery is often underestimated. This is quite surprising since the results you get from training are mainly determined by how well you allow your body to recover, and not from the training itself.

Learn-How-to-Lunge

Are you overlooking the lunge, or simply using it as a warm up to the squat? A key exercise in building functional leg strength and stability, Paul Rose explains why you shouldn't be ignoring the lunge, and how to perform it correctly.

Diaphragm

One of the easiest ways to evaluate your training progress is to simply look in the mirror. But what about the muscles that you can't see? We explain the physiology and function behind our hidden muscles, starting with the diaphragm.

Does Your DNA Give You A Running Start?

Despite the colder weather for many of us, lots of people will be lacing up their running shoes this month in a bid to reverse the effects of the holidays. But what makes running one of the most effective exercises for weight loss and overall wellness? And which genes influence how much you will benefit from it?

Top 5 Body Weight Exercises by IronMac Andy McKenzie

IronMac is the training name of top strength and conditioning coach Andy McKenzie, the founder of Combined Strength. Andy’s expertise is founded on his impressive military background, his broad experience as an elite S&C coach, and his outstanding performance as an athlete in his own right. I recently asked Andy what his top 5 bodyweight based exercises are.

RAMP up your warm up

Whilst you may want to dive straight into your workout when you arrive at the gym, it's essential that you warm up properly first. But this doesn't just mean hitting the treadmill for a five minutes followed by a few static stretches. Discover how applying the RAMP principle to your warm can enhance your performance, and boost your results.

How Alcohol May Be Limiting Your Progress

For many of us, drinking alcohol is a common activity within our modern lifestyles. But how does it impact your body following exercise? The FitnessGenes science team investigates the affect a few post-workout drinks can have on your recovery, muscle growth, and testosterone levels.

Core Stability: What’s All The Fuss About?

Core stability is a very hot topic amongst coaches and trainers. There are even dedicated core training areas for it in fitness centres. But what is core stability, and is it really that important?

Ladies, don't let these 4 myths stop you from weight training!

Weightlifting will make me look like Popeye! Fat is only burned at the treadmill. Women should train on Venus, men on Mars. And after menopause you shouldn’t lift weights. FitnessGenes’ coach Paul Rose busts these 4 common female-fitness-myths.

Resistance band training

Runch

Don’t just sit at your desk, get out and runch. Your head, your body, and your boss will thank you for it!

Mind-muscle connection: lift with your head

Can we harness brainpower to get big and strong? Learn how the mind-muscle connection will help you get more out of your time in the gym.

5 race-week tips from our pro-level triathlete

5 race-week training and nutrition tips for a successful triathlon from our pro-level athlete and PhD sports scientist.

Bilateral Vs. Unilateral Training

What do we mean by bilateral and unilateral training, and what are the advantages of each?

Shaping Your Triceps

Add definition and shape to your triceps with these three simple yet effective exercises.

FitnessGenes scientist's pro-level Ironman debut

FitnessGenes scientist Pleuni Hooijman Ph.D. describes her pro level racing debut at the Ironman triathlon in Frankfurt, Germany, July 2017

Bodybuilding vs powerlifting vs Olympic lifting

What's the difference between bodybuilding, powerlifting, and Olympic weightlifting and which is the best workout for me?

The benefits of exercise on brain function and mental health

Exercise improves mood, enhances memory, focus, improves sleep quality, eases anxiety/stress, and may have protective effects against Alzheimer’s and age-related cognitive decline

Excuses for not exercising?

Here's several helpful practical tips on how to incorporate exercise into your daily life so you can enjoy the resulting physical and mental health benefits

Excuses for not exercising? Part 2

Which is the best yoga style for your goals?

Yoga for fitness. Yoga for wellbeing. Yoga for improved sleep. Yoga for improved mood. Find out which style is best for your goals with this helpful guide

Glute bridge

The glutes are the largest muscle group in your body. We’ll show you the right way to do a glute bridge to keep your butt looking great and your back on track

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