Why HIIT Yoga?
Even as serene, peaceful yogis, time is one of our most precious resources. We never seem to have enough of it! Some days, it might be easy to skip yoga because you feel that you might not have enough time to make it worthwhile. But you don’t need to spend hours upon hours in the studio to see results--you simply need to make sure that the time you do spend is as efficient and effective as possible.
One of the most common misperceptions about yoga - and exercise in general - is that it is necessary to spend hours busting your butt to obtain benefits like weight loss, muscle growth and improved overall health and well-being. At Foundations Island Yoga, we're here to tell you that instead of working longer, you can work smarter by using short intervals of extremely high-intensity exercise.
Here are eight reasons why you can spend less time exercising with high-intensity interval training (HIIT) and still get great results:
1. Burn more calories all day. Anaerobic interval training uses the body’s reserves of energy. After a workout, metabolism stays elevated and continues to burn calories for hours. This is due to what exercise physiologists call the "excess post-exercise oxygen consumption" (EPOC) effect. With HIIT Yoga, you not only burn a lot of calories during the workout, but because of the high intensity you will continue to burn calories all day long. BOOM.
2. Burn more fat. Not only does your body metabolize fat for fuel during the workout, during the post-exercise recovery period after HIIT Yoga the body will tap into fat stores for the energy required to restore it to its normal resting state.
3. More effective for cardio. Your body burns calories at a rate of 5 calories per liter of oxygen consumed. In general, using exercise to increase the oxygen demands on your body will increase total calories burned both during and after the workout. Short intervals of extremely high-intensity exercise involving a lot of muscle mass require a tremendous amount of oxygen, during both the work interval and the recovery periods.
4. Recover faster. HIIT Yoga produces a significant amount of metabolic waste, including hydrogen ions and lactic acid. The major reason for an active recovery interval is to remove these waste products to allow the involved muscles to perform the next high-intensity bout. As a result, HIIT Yoga workouts train your body to tolerate and quickly recover from periods of high-intensity exercise.
5. Get better results. HIIT Yoga can promote a number of physiological benefits, such as increased mitochondrial density, improved stroke volume (how much blood your heart can move), improved oxidative capacity of muscle and enhanced aerobic efficiency, which was previously thought to occur only as a result of long, slow distance (LSD) training protocols.
6. Better muscle definition. HIIT Yoga places a significant amount of metabolic stress on muscle tissue. As part of the repair process, the body will produce elevated levels of human growth hormone and insulin-like growth factor-1 to repair damaged muscle proteins. In other words, HIIT Yoga gives you that "cut" look that you're after!
7. Spend less time working out. Shorter duration HIIT workouts enable you to do more work and receive numerous health benefits in less time.
8. A science-based workout. Exercise intensity can be measured with a scale of perceived exertion, where 1 is low intensity and 10 is the highest intensity you can tolerate. For the greatest benefits, HIIT Yoga should be performed at an eight or higher for periods lasting 30 seconds or less (or to the point of breathlessness). Recovery intervals should be as long or slightly longer than the work interval (or until breathing is quick, but under control). An effective workout should have a five- to seven-minute warm-up period to elevate heart rate, a minimum of five high-intensity work intervals and a four- to six-minute cool-down period to help start the recovery process.
HIIT Yoga is extremely effective, but it can place a tremendous amount of stress on the body. We recommend at least 48 hours between HIIT Yoga sessions to allow for full recovery. It is still possible to exercise or do more yoga the day after a HIIT Yoga session, but it should be a low- to moderate-intensity yoga "flavor" and use different muscle groups or movement patterns than those used in the high-intensity workout.
For individuals training for an endurance event, using a HIIT protocol can help to maintain your training efforts on those days when time is short and the temptation to skip a workout is at its peak.
At Foundations, our HIIT Yoga offerings include:
* Power * Buti (Women Only) * XY * Yoga Sculpt * Hot Core *
Learn more about our different classes & their intended benefits.
Save the Date: Celebrate Our One-Year Anniversary on October 1
Celebrate Foundations' one-year in business anniversary at our Open House on Sunday, October 1st! As a thank-you to all our dedicated yogis, we're featuring great yogic vibes, prizes, giveaways, music and FREE YOGA. This event is open to all who have practiced yoga at the studio, and to those who have always wanted to try.
Foundations Island Yoga Named Best Yoga Studio on the Shore
Foundations Island Yoga was named Best Yoga Studio in the What's Up Eastern Shore 2017 Fitness & Beauty Reader's Poll.
Thank you to all who voted, we are so grateful for your continued support and commitment to our yoga community. Our success is because of YOU! Grab a copy of the November 2017 issue to see our name in lights and learn more about local businesses that make the Shore such a great place to live.
Big News: Showers for 6am Yogis
Big news 6am yogis! HOORAY - we now have shower availability for our 6am classes.
This was one of the most-requested improvements on our annual survey - you asked, we answered! We understand this is essential for those fitting in their yoga practice before work in the morning. Yoga is such a powerful way to start the day! So come to Foundations, practice with us, and let the yoga vibes carry you through your whole day. (Even your commute will be better!)
RYT Yoga Teacher Training: Starting October
It's official: Frost is running a 200 RYT Yoga Teacher Training at Foundations Island Yoga starting this October!
What is RYT? A Registered Yoga Teacher (RYT®) is a credential earned by yoga teachers whose training and teaching experience meet Yoga Alliance Registry Standards. A RYT must complete training with a Registered Yoga School (RYS®), be confirmed by RYS and keep current with Continuing Education and their annual fees.
When: Training will begin October 2017 and run every other weekend for 9 weekends (see dates below). We believe this schedule gives you the best of both worlds. Training is on weekends so you do not have to take time off work but by having training every other weekend instead of once a month the schedule will keep you engaged in your training. If you've ever taken Frost’s Yoga Limitless Rocket classes, you know working with him will certainly move your practice forward!
About the Training: Our Yoga Teacher Training is Vinyasa Flow Based with an Ashtanga influnence. If you are looking to achieve the skills to teach a Yoga class and have a stronger practice this is your training. We will have 1 lead practice per day and students will be leading sun salutations and poses in the first weekend of training. Our studies will explore all aspects of the 8 limbs of Yoga. As part of your training, you will be required to engage in a 30 day Practice at the Studio. You are required to take 10 classes by approved teachers outside / in addition to the training, and observe / "watch" 5 classes by approved teachers.
Apply: To apply or with any questions, contact Frost at 808-319-9771 or via email at firstname.lastname@example.org. He'll get you your application via email. You can pay by credit card, check or cash. Please do forward this along to anyone you know who might be interested, the yoga training is open to all!
For more information about Frost & his yoga training, click here.