A Four-Minute Workout!

By Kurt Boyd

Are you spending a lot of time at the gym but not seeing the results you want?  Maybe you want to get in better shape but can’t find time to go to a gym?  What if you could get great results by working out only 4 minutes each day, 4-5 days week?  And what if you could do all the exercises at home without buying any equipment?  You can.  This article will teach you how.

Tabata Interval Training

Tabata interval training is a highly effective training protocol designed to produce exceptional results in a very short period of time.  Ifact, in just 4 minutes, you can get a rigorous strengthening workout that will improve your fitness performance, build muscle, and burn fat.

Tabata interval training is very simple.  Perform 20 seconds of maximum intensity calisthenics exercise followed by 10 seconds of rest. Complete 8 sets of exercise and rest over the course of 4 minutes.  These 4 minutes are of course challenging and intense, but can yield better results than many longer duration workouts.

The Science

In his ground-breaking study, Dr. Izumi Tabata had two groups of athletes perform one of two exercise regimes for 6 weeks, and then compared the results.  The first group exercised for 60 minutes, 5 days per week at an intermediate intensity.  The second group exercised in the short but very intense intervals I described (8 rounds of 20 seconds of exercise, followed by 10 seconds of rest, for a total of 4 minutes).  After the 6-week study period, Dr. Tabata found:

  • Group 1 improved their aerobic capacity by 9.5% but realized no improvement in anaerobic capacity
  • Group 2 (the high-intensity trained group) improved their aerobic capacity by 14% and their anaerobic capacity by 28%

Later, a 2007 study in the Journal of Applied Physiology found high intensity interval training (HIIT) increased fat burning capacity in women after only 7 sessions over a 2 week period. In 2009, another study found that men performing HIIT doubled their metabolic rate and increased glucose and fatty acid oxidation (burned fat) for three hours after exercising.

In 2013, Dr. Michele Olson found that a 4-minute Tabata routine of jump squats burned 13.5 calories per minute, (5 times the calories burned in the average cardio workout) and doubled the subjects’ metabolic rate for 30 minutes after the workout ended.

Exercises In Tabata Interval Training

A variety of exercises can be performed, but they must be compound movements that activate a lot of muscle mass.  So think squats, not calf raises.  Bodyweight exercises like squats, sit-ups, and push-ups can be done as well as full body movements like burpees, sprints, and jumping jacks.  You can also use weighted movements like deadlifts or power cleans.  And you can mix and match exercises depending on your fitness goals.

In all cases, please be sure to check with your doctor before attempting Tabata interval training.  Remember to start at your own pace and increase the intensity as you are able.

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Understanding Lower Back Pain

By Dale Powell

Lower back pain can be a real pain in the…well, back I suppose. Do you ask yourself, ‘Why me?’ It might be comforting news for you that lower back pain is a very common issue, as 80% of people will suffer its wrath at some time in their life.

It is said that people between the ages of 35 and 65 will suffer lower back pain more than any other age group. No matter what age you are, lower back pain can strike. Often, it is simply caused by our lifestyle and daily habits, underscoring the importance of maintaining a healthy and active life to reduce the likelihood and severity of back pain.

Lifestyle

Do you play a sport? Do you sit for long periods of time? Ever had a car accident or other injury? It is these kinds of factors that can trigger the onset of lower back pain.

I have played an impact sport for years, starting from the age of 11 and remember the day I experienced my first bout of lower back pain. I became stiff, rigid and restricted in my movements, and had no idea what was happening to my body.

For years I played at an amateur level, but once I moved ‘up the ranks’ to semi-professional, I was introduced to physiotherapy, chiropractic and sports massage, as these services were all part of the normal semi-pro lifestyle.

It wasn’t until these treatments became part of my lifestyle that my lower back pain became a nuisance of the past.

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Bulgogi Style Salad Meal

Though we encourage moderation with saturated fats and red meats, moderation doesn’t mean never, or even sparingly. This is especially true when it comes to lean and ecologically sustainable grass-fed meats, and when meals are made the HumanaNatura way and following HumanaNatura’s OurPlate healthy eating guidelines. In the HumanaNatura approach, periodic meals with red meats can be served, ones that will be healthy and satisfy your urge for an extra-hearty meal.

Pineapple Sesame Steak

This beautiful salad meal, using lean flank steak and a diverse mix of plant foods, was sent to us by Erin Murray. Paying homage to Korean Bulgogi, preparation begins by marinating the steak. refrigerated, with sesame oil, garlic, crushed pineapple, a dash of honey, and low sodium soy sauce for about an hour. The steak is then grilled and thin sliced, before being arranged, still warm, on a salad base and mix of spring greens with strawberries, avocado, macadamia nuts, and almonds. When done, this tempting salad meal is garnished and dressed to taste, and served promptly. Fast, delicious, hearty, and healthy – as always, when meals are prepared the HumanaNatura way!

Learn more about creating naturally delicious and optimally nutritious meals like this via OurPlate, HumanaNatura’s simple natural eating guide for designing optimally healthy meals. Experience how this science-based and 100% natural approach to our daily meals can change the way you eat, feel, and live. Perfect your skills at making delicious and naturally healthy salad meals that follow the OurPlate guidelines via the Meals tab above, our popular article Perfect Salad Meals, or the Natural Eating section of our comprehensive Personal Health Program.

Once you have begun eating the HumanaNatura way, you can explore your many opportunities for new, more natural, and healthier life between meals – via HumanaNatura’s complete and naturally open-ended system for modern natural life and health. Check out an overview of our health programs at The Four HumanaNatura Techniques.

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Making Cross-Quarter Progress

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Greetings from HumanaNatura at the cross-quarter! In the natural year, we are now halfway between the more balanced time of the recent equinox and the naturally more evocative one around the upcoming solstice.

New Day Waits For You

A Moment in the Everchanging Light & Feeling of the Natural Year

In the HumanaNatura natural health system, and as explained in our Mastering The Natural Year graphic and post, we encourage extra progress on our Natural Life Plans in the time around each cross-quarter. With the pre-solstice cross-quarters, this is so we have adequate completed actions and learning at the solstice – in another six weeks or eighth of a year – when HumanaNatura encourages celebration of our lives and plan successes.

If you have not yet created a Natural Life Plan to guide your use and expression of the third HumanaNatura technique, Natural Living, our links will take you to our planning worksheets and seven-step planning process. Together, these resources will help you begin more intentionally health-centered and naturally progressive life in the days and weeks ahead.

Our newest member newsletter was released today as well, which is published eight times yearly in harmony with the natural year, providing updates on HumanaNatura’s resources, programs, and worldwide health campaigns. To receive future HumanaNatura newsletters or learn more about our global practitioner-advocate network, go to Join HumanaNatura.

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HN’s April Health Challenge!

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It’s April, and whether this means spring or fall where you are, it’s a great time of the year to begin new things and challenge yourself to be happier, healthier, and more fulfilled in the days and weeks ahead.

If you are ready for a challenge that will help you achieve all these things, and maybe more, HumanaNatura’s April Health Challenge and HN-100 Natural Fitness Program may be for you. HN-100 is a free, step-by-step personal development program that gets results, by introducing you to all four of HumanaNatura’s transformative natural health techniques.

NL HN 100 Snapshot

Our challenge? It’s for you (and maybe a friend) to begin HN-100 this month and see the program through to the end. As the name suggests, HumanaNatura’s HN-100 Program is a 100-day fitness plan that familiarizes you with our comprehensive natural health system in a structured and incremental way. You may find that HN-100 strikes a perfect balance of essential fitness guidance, rapid health impact, and steady exploration of your long-term health potential.

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Progressive Life At The Equinox

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Greetings from HumanaNatura at the equinox! In the natural year, we are now halfway between the extremes of light and darkness of the winter and summer solstices. Everywhere on earth, there is equal day and night, and a heightened balance or natural centering that touches many aspects of life.

New Day Waits For You

A Moment in the Everchanging Light and Rhythm of the Natural Year

In the HumanaNatura natural health system, and as explained in our Mastering The Natural Year post and graphic, we encourage review and renewal of our Natural Life Plans during the twice-yearly times of added natural balance that are the equinoxes. This includes making changes to our plans as needed, and considering and revitalizing our commitment and actions toward progressive natural life and health more generally.

If you have not yet created a Natural Life Plan to guide your use and expression of the third HumanaNatura technique, Natural Living, our links will take you to HumanaNatura’s planning worksheets and seven-step progressive planning process. Together, these free resources will help you begin more intentionally health-centered and naturally progressive life in the days and weeks ahead.

Our newest member newsletter was released today as well, which is published eight times yearly in harmony with the natural year, providing updates on HumanaNatura’s resources, programs, and worldwide health campaigns. To receive future HumanaNatura newsletters and learn more about our global practitioner-advocate network, go to Join HumanaNatura.

However you mark this equinox, we wish you new natural balance and progressive life and health!

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Salmon, Date & Nut Salad Meal

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It’s easy to make healthy and satisfying meals the HumanaNatura way and following HumanaNatura’s OurPlate healthy eating guidelines. In the HumanaNatura approach, we create delicious and nutritious salad meals via our easy-to-remember OurPlate natural food groups. In just a few minutes, you can prepare delicious and optimally nutritious meals that you and your family or guests will love.

image

This sample OurPlate salad meal took about ten minutes to make. It begins with a salmon fillet that is pan-cooked in olive oil with diced onion, garlic, Cajun seasoning,  lemon, and black pepper. As the salmon cooks, a salad base and veggie mix is prepared, in this case with chopped romaine lettuce, sliced cucumbers and avocado, slivered almonds and dates, and coarsely diced tomato. When done, the cooked fillet is added still warm to the plate, and everything is garnished with parsley, mint, lemon, and black pepper. Fast, delicious, and healthy…as always, when you prepare your meals the HumanaNatura way!

Learn more about creating naturally delicious and optimally nutritious meals like this via OurPlate, HumanaNatura’s simple natural eating guide and tool for designing optimally healthy meals. Experience how this science-based and 100% natural approach to our daily meals can change the way you eat, feel, and live. And perfect your skills at making delicious and naturally healthy salad meals that follow the OurPlate guidelines via the Meals tab above, our popular article Perfect Salad Meals, or the Natural Eating section of our comprehensive Personal Health Program.

Once you have begun eating the HumanaNatura way, you can explore your many opportunities for new, more natural, and healthier life between meals – via HumanaNatura’s complete and naturally open-ended system for lifelong, and lifewide, modern natural health and fitness. Check out an overview of our health programs at The Four HumanaNatura Techniques.

Tell others about HumanaNatura…promote modern natural life!

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