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      High-Intensity Interval Training (HIIT) or Endurance Training: What’s Better for You?

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      Exercise is generally separated into aerobic/endurance training and power/strength activities. Long-distance running is an example of aerobic/ endurance, whereas high-intensity interval training (HIIT) falls into the power/strength category.(1)Are long, continuous endurance runs better for your training, or should you focus on high-intensity workouts? The answer largely depends on your training goal, fitness level, and enjoyment.Table of ContentsWhat Is Endurance Training?Endurance training is also known as “prolonged exercise training.” It is classically performed at a relatively low intensity over a long duration. Long slow distance training is one type of endurance workout. During long slow distance training, an individual sustains a submaximal workload for a longer time.(2)Classic endurance training results in enhanced cardiac output, maximal oxygen consumption, and the development of new cells. The result? The ability to maintain cardio exercise for longer distances and times with ease.(3)What Is High-Intensity Interval Training (HIIT)?HIIT is performed with a relatively high load or intensity at a short duration. Typical HIIT workouts qualify as strength training exercises. You perform repeated bouts of work at close to maximal power for a short period.(4,5)But, just because you’re doing interval training doesn’t mean you’re doing HIIT. For it to be high-intensity training, you’ve got to push yourself to your max with every interval. Studies show that most people overestimate their exertion levels.(6) Be honest and continuously adapt your workouts for progressive overload.How Does Endurance Training Compare With High-Intensity Training?Endurance training and HIIT demonstrate a similar energy consumption (i.e., they burn an equal amount of calories during the workout).(8) But how individuals adapt to the training depends on many factors, including:geneticsgenderagenutritiontraining historyenvironmentFurthermore, it’s rare for a workout to be purely endurance or strength training. Most activities combine endurance and strength.(9) Even cardio-focused HIIT, like cycling intervals, will likely develop strength.Ultimately, both HIIT and endurance training make you stronger, increase your stamina and cardiac output, help you lose weight and fat, and positively impact your fitness.Studies show that short-term, intense exercise can lead to endurance adaptations. Inversely, low-load training approaching failure can lead to strength adaptations. If you challenge yourself, you’ll see results, no matter the type of workout.(10)Thoughtful Workout ProgrammingWhen planning your HIIT and endurance exercise routines, the adage of “too much, too soon” holds. Studies show that simultaneously increasing strength and endurance training volume impedes progress.(11,12,13)Goals-Based Training ProgramNow that you understand how endurance and interval training at high intensities affect your fitness, it’s time to set some goals! Find your objectives and how to achieve them in the list below. Then, use the Find the HIIT series on the adidas Training app!Goal 1: Get StartedDo This:Lower-intensity HIIT and endurance trainingWhy?Have you just taken up running and still find it difficult to run for longer periods of time without stopping? Then you should begin with low-intensity intervals. Try running for short intervals followed by walking rests so you can recover. You can find a good program for beginners in our blog post, Go from Walking to Running with These Expert Tips!Goal 2: Improve Race TimesDo This: Endurance training and HIITWhy? An effective training program for improving your race time is built like a pyramid:The stable foundation is composed of longer runs to build your aerobic capacity.You can enhance your base by improving your running form and performing strengthening, stabilizing, and stretching exercises.The top of the pyramid consists of race-specific maximum efforts like tempo runs and high-intensity intervals.Goal 3: Run Half Marathons And Longer RacesDo This: Endurance training*Why?If you want to finish a half marathon or longer, you must first put in the mileage. Long, low-intensity runs make up the majority of your preparation. In particular, this helps your tendons, ligaments, bones, and working muscles get used to sustained impact. This helps to prevent overuse and injury. Long-distance runs increase your aerobic endurance and streamline your running form. *Note: If you want to run a sub-3 hour marathon, you not only have to train at high volumes, but you also need to incorporate speed work and high-intensity interval training into your training plan.Goal 4: Run 10Ks And Shorter RacesDo This: HIIT and HIIT sprintsWhy?High-intensity intervals are crucial for short-distance races like five and ten kilometers. The shorter the race, the more fast-paced and intense workouts you should do. For races of up to ten kilometers, you usually run at or above your anaerobic or lactate threshold. This is the level at which the oxygen is no longer sufficient to metabolize the accumulating lactate (lactic acid) caused by high-intensity exercise.High-intensity interval training and challenging tempo runs at race speed are good ways of building up your body’s tolerance to high lactate levels. This not only improves your lactate tolerance and pace endurance but also increases your VO2 max. Goal 5: Lose WeightDo This: HIITWhy?The best workouts for losing weight are those that help you achieve a negative energy balance (where more calories are burned than consumed). High-intensity intervals burn a high amount of calories in a short period of time. The high intensity of the workout puts a lot of strain on your muscles. The process of rebuilding and repairing your muscle tissue after the workout requires additional energy, and the afterburn effect continues to burn calories post-exercise. HIIT leads to a greater afterburn than endurance training.(14)Is HIIT Making You Hungry?Try endurance training if you’re trying to lose weight but feel extra hungry after your HIIT workouts. Your intense exercise might be dysregulating your appetite. Longer, more relaxed activities may soothe your hunger hormones and maintain a negative energy balance.(15)Goal 6: Build StrengthDo This: HIITWhy?HIIT workouts are more likely to increase muscle mass throughout the body. Muscles get bigger when exercised to fatigue (or very close). Since HIIT aims to train as hard as possible with every interval, these workouts are likely to develop total-body strength.But if you’re new to exercise or returning after a break, any workout will increase your muscle mass. So beginners can use endurance training to achieve their strength development goals. Once you get over the initial training hump, avoid a plateau by adding HIIT.Goal 7: Lose FatDo This:Endurance trainingWhy?Generally speaking, endurance training is a fat-burning activity. When you run, cycle, or exercise at around 60% effort, your body uses fat as fuel. Anything about that switches to glycogen and acid for energy (like when you reach your maximal output during HIIT). After an initial fat loss stage, start incorporating HIIT into your workout program. HIIT workouts increase muscle mass more than endurance training. Muscles increase metabolism, helping you use more fat during the day (even when resting). For more information on the mechanisms of exercise for fat loss, see this blog post: How To Burn Fat Running.It Gets Easier!Tough training sessions are very hard on the body and require a lot of recovery time. The better your base is, the more training your body can handle, and the less recovery time it needs after intense workouts. Or simply put, you can train harder and more frequently.Create Your Workout ProgramEndurance training and HIIT are equally important. Your exact workout plans are dependent upon your goals and lifestyle. Nevertheless, you should incorporate both styles of exercise to profit from the training effects of each.Admittedly, going for an hour-long run requires less planning and knowledge than creating your own HIIT workout. To help, we’ve launched a new high-intensity interval training series on our adidas Training app. Let us guide you: *** More

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      Get Started With High-Intensity Interval Training ► Top 6 HIIT Benefits

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      Have you been running a consistent distance for some time but not seeing the fitness results you want? Do you find yourself skipping workouts because you just can’t fit them into your schedule?It’s time you try High-Intensity Interval Training, or HIIT for short!What is High-Intensity Interval Training (HIIT)?HIIT is an interval training practice that combines short, high-intensity bursts of speed with slow recovery periods of mild activity or rest and helps to improve your performance incredibly. A HIIT workout lasts around ten to 30 minutes and is known as a very time-efficient way to train.(1,2)By varying the intensity of your workout, you’ll reap the benefits of both aerobic and anaerobic training. Over time, HIIT can help improve your speed, strength, and endurance.What Are the 6 Best High-Intensity Interval Training Benefits?1. Extra Free TimeInterval training is the most efficient form of cardio and can deliver benefits much more quickly than typical cardio workouts. Research shows that 27 minutes of HIIT performed three times per week delivers the same aerobic and anaerobic results as 60 minutes. 2. Burn Calories (More and Quickly!)Regarding weight loss, intervals are more effective than long, slow endurance exercises.(3) The intense effort you put in means your body must work harder to recover, so you’ll burn more calories in the 24 hours after an interval workout than you would after a slow, steady run. During those 24 hours after high-intensity interval training (HIIT), your body can also produce up to 450 percent more human growth hormone, which increases caloric burn.(4)3. A Big SmileInterval training creates a surge of endorphins, the natural opiates your brain produces due to challenging exercise.(5) Because of its short bursts of strenuous activity, interval training drastically boosts endorphin production, so you’ll experience a true “runner’s high” and feel happy and energized after your workout.4. Increased Explosive Power, Speed, and AgilityInterval training stimulates several physiological changes that can increase explosive power, speed, and agility.(6)For example, HIIT helps your body learn to burn lactic acid more efficiently – allowing you to exercise for a longer period of time before fatigue sets in. Interval training makes it easier to go farther and faster with more energy and will also help with your other cardio activities, including hiking, biking, swimming, and skiing.5. A Healthier HeartAlthough high-intensity intervals accelerate your heart rate, they can decrease the strain on your heart. Over time, cardiovascular exercise can increase your heart stroke volume or the amount of blood your heart pumps per beat. Interval training maximizes cardiovascular benefits, so it can quickly increase stroke volume, making your heart stronger and more efficient. HIIT also maximizes the other benefits of cardiovascular exercise, including decreasing your risk of heart disease and high blood pressure.(7,8,9)6. Fewer Sick DaysInterval training also amplifies cardio’s other health benefits, including reducing cholesterol(10) and lowering the risk of arthritis and other inflammatory problems. In general, exercise has positive effects on your health and immune system and also can diversify the gut microbiota. But make sure not to overdo it if you’re a beginner: muscle damage and increased illness risk can occur from overtraining as your body is put under oxidative stress.(11) It is always recommended that you find a good middle ground between sports motivation and recovery.Now you know everything about the six benefits of HIIT and why you should get started with it. Are you ready? Try the high-intensity interval training program in the adidas Training app today! More

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      Tips for Beginning a Fitness Journey

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      This article is an installment of The Everyday Warrior series, featuring advice, key interviews, and tips to live a life of impact, growth, and continual learning.As cliché as it might sound, you must approach things just one day, one meal, or one workout at a time. It’s the basis of the ATTA concept, an approach to living that inspires greatness and promotes balance, coined by retired U.S. Navy SEAL Mike Sarraille, host of the Men’s Journal Everyday Warrior podcast.
      When you first embark on a fitness journey, especially if you have a lot of weight to lose or have a long road ahead of you, it’s easy to feel overwhelmed by the bigger picture. Don’t let that discourage you as that often happens. Take the sport of Brazilian Jiu-Jitsu, for example. I started training back in the fall of 2019 before COVID and the pandemic. I had no background in grappling or martial arts. Despite being somewhat athletic most of my life from playing sports I was like a fish out of water. It was hard to imagine after the first couple of classes how I would ever have any skill in the sport of BJJ.Fast forward to the present: I recently received my blue belt. Not that I’m all that skilled now but I just truly personified the one-day ATTA time approach. All I did was show up two to three times per week for classes, drilled a lot, and got just a little bit better over time. That’s the key: continuing to show up and being consistent. You must apply this same approach to your fitness goals.It seems overwhelming to lose 50 pounds when you’re just starting out. View it as a process goal versus just the outcome. What I mean here is you take that larger goal and break it down into smaller ones. Losing a substantial amount of weight is a daunting task, but losing the first 5 or 10 pounds isn’t as scary. Start by chunking things up into smaller, more manageable goals. More

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      Pes Anserine Bursitis: 6 Exercises to Treat Inner Knee Pain

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      Do you feel pain on the inner side of your knee? You may suffer from pes anserine bursitis, also called pes anserinus syndrome, medial or inner knee pain.Here you can find answers to the most common questions on the problem and six helpful exercises for pain relief:What is pes anserine bursitis (medial knee pain)?The pes anserinus, also called “goose foot”, is where three tendons are conjoined on the inner side of the shin. It is a complex structure of tendons susceptible to injury. Located below the knee, it is the starting point of three muscles. These muscles are responsible for the inward rotation and bending of the knee joint.The pain occurs on the inner side of the shinbone directly below the knee.Pain develops from overexertion, friction, or trauma (e.g. direct hit) in the transition zone from muscles and tendons into the bone. There is also a bursa located here that can cause problems. What causes inner knee pain?Inner knee pain develops from overexertion, friction, or trauma (e.g. a direct hit) in the transition zone from muscles and tendons into the bone. There is also a bursa located here that can cause problems.What causes overexertion or friction?Pes anserinus syndrome is caused by walking for an extended period on uneven or sloped surfaces, muscular imbalances, worn-out running shoes, one-sided training, pelvic instability, or gait problems (knock knees).What are the symptoms of medial knee pain?The first symptom of medial knee pain is often initial pain at the beginning of a workout, which then fades. Later on, a lasting pain will develop along with a limited range of motion, swelling, and tenderness below the inner side of the knee. There may also be a crunching sound in the knee (also called crepitus).What can you do as first aid?If you feel inner knee pain and think you might suffer from pes anserine bursitis, it is important to cut back on your training. Resting and cooling the area (e.g. with an ice pack) is also helpful. If the pain goes away, you can continue low-impact active exercise with a full range of motion (cycling). It is also recommended that you replace your worn-out (running) shoes regularly. Expert tip:If you do not see any improvement after treating pes anserine bursitis yourself, you should definitely consult a doctor for an accurate diagnosis. Manipulative (fascial) therapy, leg axis training, ultrasound, anti-inflammatory medication, shockwave therapy, and knee injections can provide additional relief. Specialists may also be able to clarify other causes of the problems.Pes Anserine Bursitis: 6 Effective Exercises for Inner Knee PainIf you are in pain, the following six exercises can help. But please be aware:If you do not see any improvement after treating the pes anserinus syndrome yourself, you should definitely consult a doctor for an accurate diagnosis. Manipulative (fascial) therapy, leg axis training, ultrasound, anti-inflammatory medication, shockwave therapy, and knee injections can provide additional relief. Specialists may also be able to clarify other causes of the problems.Foam Rolling1. Relaxation of the hamstringsSit on the floor with your legs extended in front of you. Place the foam roller under your hamstrings on the affected side. Lift your butt to shift the weight to your thigh. Use your upper body to help you move back and forth, rolling the foam along the length of your hamstrings. Make sure you roll very slowly. Do this exercise as many times as you are able.2. Relaxation of the quadriceps Get down on all fours. Stretch out the leg that has pain. Place the foam roller under your quad. Now roll it along the entire length of your thigh. Make sure you roll very slowly. Do this exercise as many times as you are able.3. Foam Rolling Directly on the Pes AnserinusGet on all fours. Lift the affected knee. Position the foam roller below the pes anserinus (the inner side of the shin directly below knee). Roll back and forth very slowly.Caution:This exercise can hurt – do not go beyond your pain threshold. Do this exercise as many times as you are able.Stretching1. Stretching the hamstrings Get into the hurdle stretch. Extend the leg that hurts in front of you. Bend your upper body toward your foot. Keep your back straight. You should feel the stretch in your hamstrings. Hold this stretch for 60 to 90 seconds.2. Stretching the quadsLie on your side with the leg you want to stretch on top. Slightly bend the bottom leg to stabilize your pelvis. Grab the foot of your top leg and pull it toward your butt. You should feel the stretch in your quads (the front of your thigh). Be careful not to arch your back. Hold this stretch for 60 to 90 seconds.  3. Cobbler’s poseSit in cobbler’s pose. Bend your upper body forward. For an effective stretch, push your knees down toward the floor with your elbows. You should feel the stretch in your inner thighs. Be careful not to arch your back. Hold this stretch for 60 to 90 seconds.Related articles:*** More

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      My Morning Workout: Should I Exercise on an Empty Stomach?

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      Morning exercise on an empty stomach is a surprising fitness trend that has many of us confused. So before you start running or working out on empty, read this article and get informed.Fasted workouts……(also known as fasted cardio) involve working out on an empty stomach. It takes several hours for the body to enter the fasted state. Since most of us “fast” through the night, fasted workouts are usually performed first thing in the morning – before we breakfast.Why, you ask, would anyone willingly skip breakfast? Sometimes exercising on an empty stomach is the only way to squeeze in a workout before the day begins. But the big reason this exercise trend remains popular is that working out on an empty stomach can burn more fat than a workout after food. It’s “scientifically proven.”(1) (2) So what’s the debate?Well… it’s complicated. Let’s first look at how the body fuels exercise.  The Science of Fasted WorkoutsThe body relies on three key energy sources to fuel a workout; the three macronutrients carbohydrates, fats, and proteins.Carbohydrates are quickly broken down into glucose, the body’s preferred energy source. Glucose travels through the blood and is stored as glycogen in the muscles and liver. It provides a rapid supply of energy and is essential fofr high intensity activities.The key for fasted workouts is that glycogen reserves are in relatively short supply. After an overnight fast, glycogen stores (especially those in the liver) are significantly reduced. With less of this carbohydrate energy available, the body responds by burning more fat.And here’s proof. A number of recent studies showed that fasted state exercise increases fat burning both during (1, 2, 3, 4) and after exercise(5) when compared to exercise after food. After a 29-day Ramadan fast, those who had exercised on an empty stomach reduced their body fat percentage more than those who had exercised after food, despite the same calorie intake.(6) Exercising on an empty stomach has also been linked to improvements in VO2 max — the gold standard for measuring aerobic fitness (7) — and cycling performance.(8)Hey presto, skipping breakfast equals super fat burning workout. Not so, err… fast. Despite the “science has shown” badge of approval, there are a number of consequences to working out on an empty stomach which you should consider.THE BONKFasting as a way of……emptying your glycogen stores and reverting to fat as a fuel source may sound like a winning strategy but it can negatively impact your workout.One sure way to have a terrible workout is to hit the wall, or bonk. Bonking refers to the sudden fatigue and energy loss that result from depleting your glycogen stores. Liver glycogen is particularly susceptible to depletion and is almost completely used up after exhaustive exercise or an overnight fast. In a fasted state, liver glycogen is the primary source of energy for the brain, which requires a steady supply of blood glucose to function properly. So if it isn’t a lack of muscle glycogen that causes you to bonk, it’s a lack of glucose to the brain. Either way, by exercising in the fasted state you increase the risk of hitting the wall.WEAK WORKOUTSAnother problem with fasted workouts is that relying on fat as a fuel source limits your capacity for high intensity exercise. The process of breaking down stored fat into available energy takes longer than for carbohydrates because it requires more oxygen. The energy released through fat metabolism is therefore too slow to sustain a high intensity workout.So although the percentage contribution of fat metabolism to your fasted workout increases, you will burn fewer calories overall. A study published in the British Journal of Nutrition found that although fat oxidation was increased in the group who exercised on an empty stomach, the group who ate breakfast beforehand burned 156 calories more during the same 60-minute workout.(4) Ultimately, a negative energy balance (more calories burned than eaten) is the key to weight loss.And let’s not forget the bonus of high intensity workouts – EPOC.Excess Post-exercise Oxygen Consumption (EPOC)… …also known as the afterburn effect, occurs when we accrue an oxygen debt during high intensity exercise. This debt is paid back in the hours after exercise by consuming oxygen above resting levels – and this burns calories. Even at the low end of the scale, EPOC amounts to an additional 6% of the total energy expended during your workout.(10) Every little bit helps.LAST WORD — FOR NOWYes, it’s true that fasted workouts increase your reliance on fat as a fuel. But the long term benefits to body composition and fitness have yet to be confirmed. Think of it like driving a car on empty. As you rely on those last drops of fuel, you are forced to drive more economically. Your ability to accelerate and hit top speed are compromised.If you want to improve fitness, build muscle, and burn calories, focus your efforts on what definitely works – regular moderate to high intensity workouts with the right fuel in your tank.Give breakfast-skipping a miss and create a morning routine that works with our tips below:What Makes a Good Morning Workout?Drink at least 100ml before your workout. If cold liquid upsets your stomach, take something warm instead. Black or green tea can improve insulin sensitivity, stimulate metabolism, and promote weight loss.(11)Eat something before your workout. Include both carbohydrate and protein to top up liver glycogen stores and promote muscle growth and repair. Breakfast doesn’t need to be big.Avoid the breakfast mistakes in this post.Eat something afterwards to replenish glucose stores and promote muscle recovery. This post-workout shake recipe is ideal.Include high intensity exercise in your workout.Workout for at least 30 minutes.Stop exercising if you feel dizzy, nauseous, faint, or unusually fatigued.Build these two multi-purpose bodyweight exercises into your morning workout for strength, fitness, and flexibility. 1. Mountain ClimbersThis all-body exercise stimulates most major muscle groups and is a perfect addition to any HIIT (high-intensity interval training) workout. Use mountain climbers to build muscular strength and cardiovascular fitness. Adjust the duration and intensity of the exercise to suit your needs.  2. Starfish CrunchesThe Starfish Crunch is more versatile than standard abdominal crunches. By crunching with extended and opposite arms and legs, you work out both the abdominal and oblique muscles, while at the same time improving dynamic flexibility in your hip extensors (glutes and hamstring). *** More

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      Does Running Build Muscle? Yes, So Does Resistance Training

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      Striking a balance between running and strength training isn’t easy and often leads to confusion among runners. How can one boost endurance and build muscle mass at the same time? In summary, this is how:Varying your run intensity, duration, and frequencyAdding or subbing strength training exercises into your workout scheduleEating wellSleeping wellThe simplified checklist above hides much of the nuance involved. Read on for specific details, workout splits, meal plans, and general advice.Does Running Build Leg Muscle Naturally? Yes, so does Core!Running is a natural muscle-building activity for your legs, core, and back. The largest muscles in these regions are strengthened with running: quadriceps, gastrocnemius and soleus (calves), quadratus lomborum, and spinal erectors (lower back). The hamstrings and glutes work to a lesser extent if your run involves hills. Smaller muscles are activated around the ankles, knees, pelvic floor, upper back, biceps, and shoulders. Running is bodyweight resistance training. Every time we take a step, we push the ground away. Every time we lift a knee, we pull against the downward force of gravity.Running Form TipsGet stronger while running by practicing great running form. Here’s a guide.How To Combine Running And Resistance TrainingTo maintain muscle built from running, gain new power throughout the body, and ensure proper recovery, you’ll need to mix running workouts with strength training workouts.Running AdviceBased on your personal goal when it comes to growing muscle mass, reducing your weekly runs’ mileage might make sense, especially in the early building phase of your strength training. Short, fast runs and sprints have positive effects on building muscle in your legs.Varying your workouts’ intensity, duration, and volume is a great way to ensure that every muscle gets a workout. Here are some examples of varied runs that engage unique muscle groups and contribute to hypertrophy:A casual jogClimbing stairs*Hiking or trail runningLong, endurance-based runsRunning a different distance every dayRunning uphill and downhillSprint workouts*Need a cognition boost or an uplifted mood? Try climbing stairs! This study shows that a short stair climb increased the speed of understanding and positive energy in men.Hypertrophy:An increase and growth of muscle cells.Function: increased strength, speed, energy storage, and enduranceBenefits: longevity, bone mass, metabolic effectivenessPerks: a more toned, lean physiqueStrength Training Advice When it comes to resistance training, a little goes a long way. You don’t even need heavy weights: resistance band workouts are enough to trigger muscle growth.If you have access to dumbbells, a barbell, kettlebells, or weight-training machines, you should pay attention to training volume and frequency. Many studies show that high-frequency strength training (3+ days per week) yields the same lean muscle mass development as low-frequency strength training (1x per week).(1, 2, 3, 4, 5) But, studies have also found that a higher volume of repetitions and sets increases overall muscle growth. Specifically, three or more sets of 8-12 repetitions show the best results.(6, 7, 8)Better, Not MoreIf you’re already exercising four or more hours per week, you do not need to exercise more to see results. If you exercise again before adequate recovery, you may see a drop in running and strength performance. The diagnosis: short-term over-reaching or long-term overtraining (skip to the last section for more information on overtraining).(9, 10) Here are wiser ways to train:Substitute one or two runs with strength training sessionsCut an hour-long run in half and spend 30 minutes strength trainingDo a short, high-intensity run with a strength training sessionRun in the morning, hit the gym in the evening (or vice versa)Before or After?Here is a blog post full of advice about running before versus after a strength training session: When To Run.Training VolumeWorkout programming matters! Running and weight lifting tax muscles in different ways. Therefore, you can exercise daily so long as you vary strength training with running. As time goes on, your metabolism and fitness levels will increase. Then, you can start doing back-to-back or twice daily sessions with 2+ rest days per week.(13)Nutrition: Your Secret WeaponExercising without proper nutrition is like a car trying to run on an empty tank. If your goal is to build and tone muscles while being an active runner, you need to consider this. Ensure your nutrition provides your body with at least the calories you burn when running. Being aware of your macronutrient and micronutrient intake is key to restoring your body’s glycogen and promoting muscle protein synthesis. Muscle Protein SynthesisThe process of turning amino acids into muscle proteins. Basically, how your body builds new muscle.Ignore hyped ideas about changing your eating patterns dramatically to match your workout (like “carbo-loading” before a run or “protein bulking” after a heavy weightlifting session). The best thing to do is eat well every day, so your body always has what it needs. Furthermore, your metabolism will recognize that it doesn’t need to store fat in case of starvation. It will use what you give it when you give it! Protein: Which and Why?Skeletal muscle is 80% protein.(14) When you’re trying to increase muscle mass, getting enough protein is pertinent. Amino acids build protein. Educate yourself on how protein forms to make intelligent decisions about diet and supplements.Amino acids are the building blocks of molecules, like protein, and are transportation devices within the body. Twenty standard amino acids create chains to form proteins. There are nine limiting amino acids not found in the body. We must get them in our diet. The easiest way to get all essential amino acids is by eating animal products. However, when given particular vegetarian food complements, the body can produce all essential amino acids.(15, 16)Here are examples of vegan food complements that help the body to generate essential amino acid development:Lentils with flax seedsQuinoa with almondsBlack beans with riceWild rice and cashewsKale salads with chia seedsCorn and pinto beansSpinach salads with sesame seedsZucchini with buckwheatWhole grain bread with nut butterOats and pumpkin seedsWe have tons of protein-packed recipes on our blog! Check out a list of all recipe posts HERE.Omega 3 Fatty AcidsLike amino acids, Omega 3s are the building blocks of the body. They function as gatekeepers for the movement of hormones and nutrition across cell walls. They also help veins pump blood and decrease inflammation.(17) If you’re not taking time to eat well and recover after workouts, you might notice a “brain fog,” difficulty staying focused, and slowed comprehension rate. That’s because the human brain is 60% fat. When we’re not fueling and resting, our body may use fat from the brain to energize us. Omega-3 fatty acids fuel our brain. Eating natural Omega-3s or supplementing them can aid recovery time and stay alert.Data suggests that Omega-3s may also be integral to building skeletal muscle. Clinical studies show that muscle size and strength increase in older adults supplement Omega-3s. Other studies show that Omega-3s help people retain muscle mass even when not actively strength-training.(18) Which means that, after your initial training hump, you will be able to exercise less and still get gains. That’s great news!How to Get Omega-3sEat natural wild-caught fish, farm-raised salmon, chia seeds, walnuts, and soybeans. Or supplement with EPA and DHA.Post-Workout CarbohydratesEating high-glycemic-index carbohydrates after a workout is a great way to aid muscle recovery. If you plan to do two workouts within 24 hours, it’s pertinent to get those carbs in.(19) Foods like potatoes and squash, whole grain oats, bulgur, and brown rice are easy-to-make, high-glycemic carbs. For extra bang, complement high-glycemic-index carbs with natural antioxidant carbohydrates, like kiwis and berries—for example, this sweet potato bowl with tomatoes and citrus fruits.SupplementsMedical DisclaimerThe information provided in this blog post is for guidance purposes only and does not substitute for professional medical advice. You should always consult a medical professional or healthcare provider to seek medical advice.The ideal diet is well-balanced with micronutrients and macronutrients. But in times of intense exercise or when it’s challenging to eat enough (i.e., when you’re eating around workouts), supplementing essential vitamins and minerals is effective.Here’s a list of some supplements that help with muscle recovery and building:CreatineBranch-chain amino acids (especially for vegetarians and vegans)CollagenWhey proteinCaffeine (before a workout, to help with the heart rate increase and for going big!)Turmeric extract (for anti-inflammatory benefits pre-run)Fish oilSleep Makes You StrongerDo you pound the pavement, hit the gym, but skip the bed? Then you might as well skip all of it, because sleep powers muscle development. Sleep deprivation decreases muscle protein synthesis in young, healthy men and women.(20) Even a few sleepless nights can compromise glucose metabolism and impair muscle function.(21, 22) If you’re looking to gain skeletal muscle, then you’ve also got to look for at least eight hours of sleep per night.(23)It’s easier to recover glycogen stores than to fix torn muscle fibers (which is what happens during strength training). You can work out again within a day when you properly restore glycogen. Studies show that the heavier the weight lifted, the more recovery time required.(24)Not Seeing Results?You’ve put in the miles, added the kilograms, eaten the macros, and gotten the ZZZs. But still, you’re not seeing results, or you’ve plateaued in your early gains. You might be over-reaching or overtraining. Over-reaching (OR) vs. Overtraining Syndrome (OTS)OR is characterized by an unexpected drop in performance despite increased training load or may lead to OTS, a complex state of exhaustion and persistent fatigue.(25)When over-reached and overtrained, you’ll see decrements in your workouts.(26) And a slew of other mental and physical pains, as covered in this blog post. The best solution: deload.Deloading Your TrainingIn the case of OR or OTS, you’ll need to take a break. Studies differ on the amount of rest time required. Ultimately, you’ll know when you’ve rested enough because you’ll feel lively and excited about workouts again.Here are a few examples of deload techniques:Plan a deload week at regular intervals, for instance:Every three weeksEvery six weeksWhenever you feel you need itMake your current workouts less intense for 2-3 weeks, for instance:Cut your weight lifting load in ½Replace low runs with light jogsInstead of running and weight-lifting, try other kinds of exercise, like yoga, bodyweight workouts, or cycling.Detrain entirely for three weeksNote: One study shows no loss of muscle mass after a 3-week training break within a 15-week routineGet Your Build On!Now that you’re armed with education, examples, and worst-case scenario mitigation, step up to the task: download the adidas Training and adidas Running apps to get workout ideas and training inspiration!  More

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      What is Lifestyle Fitness?

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      Is fitness a lifestyle? Why or why not? The answer is yes: fitness can become a lifestyle because the person exercising gains positive, regular, and seamless benefits from it in relation to the rest of the life pursuits. People who have a fitness lifestyle exercise regularly for enjoyment and personal satisfaction. Working out becomes integral to their overall sense of well-being. Movement becomes a hobby and often connects them to like-minded communities. Those who practice lifestyle fitness are often more mindful of other parts of their lives, like nutrition, sleep, and self-care.How To Make Fitness Part Of Your Life1. Ditch the ScaleMaking health and fitness a part of your life has to be about more than your look or weight. Work out because you love your body, not because you hate it!2. Create a Flexible Workout RoutineWhen fitness becomes a lifestyle, it’s naturally easier to fit into a busy schedule. The key is to create a fluid program that allows you to move when and where it’s convenient. Try using different venues and styles. For instance, try doing HIIT at home when you’re short on time. Or, join your friends for mountain bike rides on the weekends. Off-set outdoor workouts with weight lifting at the gym. Mix up your pace by going on long jogs with adidas Runners.3. Focus on The FeelingMost people start a workout routine because they have a physique or health-related goal. So why keep exercising after reaching the goal? Because the process has its own benefits. That’s why fitness is a lifestyle.For many, the feeling of being fit is better than the physical results. And, feeling fitter can encourage other lifestyle changes. Once they’re more confident with their fitness, many people start working out with friends. They start eating to promote their training instead of exercising to offset consumption when fitness stops being about “self-control” and starts being about lifestyle.4. Be ConfidentLiving a fitness lifestyle means taking the lessons learned in your workouts “off the mat” (or out of the gym). Physical activity and a healthy diet often influence other areas of life. It’s not just about how you look in the mirror; it’s more about the confidence you gain in the workplace and your relationships. It’s about igniting the courage to share ideas, speak your mind, and go for the prize. Building confidence is one of the best reasons to stay fit!5. Practice Body AcceptanceWhen it comes to body image and fitness, try to appreciate your body for the incredible things it can do. Giving birth is more impressive for many women than any exercise accomplishment. After giving birth, many mothers set exercise goals around their quality of life rather than getting a six-pack. Sometimes it takes an extreme physical challenge to realize what’s truly important: being strong, healthy, and happy with who you are.6. Define Your “Why”Why do you exercise? Can that reason be more emotional than physical? For example, your “why” could be: so that I can watch my children grow up. Give a new “why” a try! You might find that your workouts naturally become more frequent and enjoyable.7. Be Body NeutralPhysical activity boosts endorphins and gives you a sense of accomplishment. Every workout is a little challenge and a little success. For many, regular training creates confidence in one’s capabilities.Since our bodies are incredibly complex, regular exercise may not result in physique changes. For instance, some people will never have a defined six-pack, no matter how healthy they are. One thing that working out as a lifestyle promotes is “body neutrality.” For many, body neutrality is emotionally more achievable than body positivity. Body neutral exercisers see fitness purely for what happens inside the body, not out. They appreciate the body’s ability to work rather than how it looks. People who view their bodies neutrally also tend to value physical anatomy. In today’s world, when exercise is promoted as a mechanism for changing one’s shape, body neutrality can transform unrealistic workouts into enjoyable movement. When Fitness is NOT a Lifestyle“Lifestyle Exercise” Is Something Else“Lifestyle exercise” is a term used in mental health. It describes turning everyday activities into exercise opportunities.(1) It’s true that raking your leaves is a great way to get movement in (and save money on gardening). But, lifestyle fitness involves actual workouts (whether they be in the gym, outdoors, or at home). For some, turning everyday activities into calorie-burning pursuits leads to exercise addiction.Exercise Addiction Is RealUnfortunately, exercise can be abused like anything else. “The dose makes the poison,” as the saying goes. Fitness is a lifestyle when it complements the other aspects of a balanced being. It is NOT a lifestyle when workouts become obsessive, consuming, and anxiety-provoking. A Hungarian study by a university and health professionals explains, “Regular physical activity plays a crucial role in health maintenance and disease prevention. However, excessive exercise has the potential to have adverse effects on both physical and mental health.”In a world that glorifies “being fit,” exercise addiction is a sneaky predator. It usually starts innocently, as a quest for a better look/life. But when exercise starts to take precedence over all other activities, it is no longer healthy. Excessive guilt over skipping a workout, avoiding food because it may affect a workout, repeatedly canceling plans to get a workout in, strict maintenance of a workout schedule, and obsessively planning all aspects of exercise are signs of addiction. Physical symptoms include lack of sleep, loss of period in women, constant fatigue, “brain fog,” and consistently sore muscles. Fitness as a lifestyle means that exercise is an enjoyable part of a balanced weekly schedule. It’s essential, like self-care, rest, time with loved ones, eating, work, and other things that make your life lovely.Lifestyle Fitness Is About EnjoymentPeople who make fitness a lifestyle find creative ways to fit it in. They bring exercise bands to their kids’ football practice so they can exercise on the playground. They invest in home fitness tools to get a workout during their lunch break. They don’t worry much about the time or the intensity. They move for enjoyment and power. And they’re curious about the journey. Ultimately, they respect and appreciate their body every step of the way.Let us join your fit lifestyle! Take a selfie during your next feel-good workout. Tell the world your “why” and tag @adidasRuntastic. We can’t wait to be your workout buddy!*** More

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      Yoga Fitness: 3 Ways to Make Yoga Part of Your Workout

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      The body is built to move, so most exercise is healthy and beneficial. Yoga is one of the least intense and most unique forms of fitness. Many potential or current yogis ask: “Can you get fit and toned from yoga?” Here, we explore how yoga helps you stay fit.1. Yoga for Fitness: A Yoga WorkoutWhile yoga alone can help someone get in shape, this is highly dependent on your current fitness level, the style of yoga, and the intensity or frequency of yoga sessions. Launching A Fitness LifestyleYoga is a great way to launch a fitness journey, especially if you’re new to exercise or out-of-shape. Yoga activates and exercises every muscle in the body, burning calories and strengthening muscles. Someone new to yoga or exercise may see noticeable changes within weeks, no matter the type or intensity of yoga.Yoga For Strength or Aerobic TrainingThose who regularly work out may also notice changes in their fitness when practicing yoga, especially if they set clear goals for their practice. People who regularly strength-train should do cardio yoga versus runners who can do yoga to increase strength. Here are more details on what kind of yoga to do and why:Bikram yoga is a challenging style of yoga done in a sweltering room. It has been proven to help people increase the weight that they could deadlift.(1) And, it might help with cardiovascular wellness because of heart rate elevation due to heat. Yoga that involves holding challenging poses for a long time will increase strength. Staying in a pose until you feel muscle fatigue is the key to building more muscle. Styles like Ashtanga and Power yoga naturally integrate these kinds of isometric contractions.Fast-flowing styles of yoga, like Vinyasa yoga, can boost cardiovascular endurance and strength. First, learn a series of poses and then link them together (typically, one breath, one movement). Beware: certain yoga poses are dangerous when linked improperly in a flow. It’s best to learn a yoga flow from trained practitioners. Older adults are especially likely to gain cardiovascular benefits from yoga(2). So invite Grandma to join you! And even if you do not see a marked increase in your running splits, yoga is proven to improve overall cardiovascular health.(3) Your lungs will feel healthier!Yoga For FlexibilityWhile being flexible will not help you lose weight or build muscle, it is a measure of fitness and physical health. One study showed that a regular yoga practice increased the flexibility of computer users specifically. Even a simple and short chair yoga session can make you more flexible, especially when you do it frequently.If your sole goal is to increase flexibility and range of motion, you’ll need to do yoga at least two times per week. If you want certain parts of your body to become more flexible (for instance, your hamstrings or lower back), you’ll need to hold a static, relaxed stretch with that specific part of the body for at least five total minutes a week. You could hold the stretch for 2.5 minutes in two different sessions or 5 minutes in one session.(4) Yin yoga is one type of yoga that involves long-hold, relaxed static stretches. 2. Yoga As A Complement To Other Styles of FitnessFor people who already exercise frequently, yoga may not significantly impact strength or cardiovascular health. But it can make your other training sessions better. Here’s how.Yoga For Injury AvoidanceAs discussed in our blog post about yoga for back pain, yoga is a scientifically-proven way to relieve back pain related to injury or chronic pain.(5) A regular yoga practice may make your back healthier overall, reducing the risk of back injury in other sports.A lack of balance often causes blunt force injuries in sports. Yoga helps you to become more balanced, potentially helping avoid trips, falls, or collisions.(6) Tripping over dumbbells is one of the most common gym-based injuries. Yoga can help! (As can properly re-racking your weights, but gym etiquette deserves its blog post…)Yoga For Body AwarenessYoga increases general body awareness. Knowing where our body is in space is called kinesthetic awareness. Knowing where it is in relation to itself is called proprioception. These skills are critical components of effective movement. When we have a natural awareness of where our body is, we ensure better form and function. Body awareness helps us feel if our deadlift form is proper, how high to lift a knee when climbing stairs, and if our shoulders are over our elbows in plank. When you practice yoga, you’ll learn enough about your body to make the rest of your workouts more targeted and effective. Flexibility, coordination, and mobility are all skills learned in yoga to make the rest of your activities more effective.Interestingly, scientists have found that yoga reduces inflammation in the body, but they don’t understand why. Some posit that it’s due to body awareness; something about feeling very connected to one’s body serves as a natural anti-inflammatory.(7)Yoga For MobilityFlexibility occurs when a muscle expands in a passive, usually static position. Mobility is a group of muscles’ ability to expand integrally while in motion. Mobility is dynamic and active eccentric muscle contraction, whereas flexibility is passive and eccentric.(8) Mobility is the ability to move in and out of stretches with grace and sometimes with force. Less intense styles of yoga, like Yin yoga, help with flexibility. More movement-focused styles of yoga, like Vinyasa and Ashtanga, help with mobility.Interestingly, both passive yoga and more mobility-focused yoga help release muscle tension. Mobility training stimulates the nerves that contract muscles while lengthening them and the tissues surrounding them (i.e., fascia). Blood flow increases to the mobilized space, joint range of motion increases, and tension subsides.(9) Because the movements are controlled and span multiple body parts, yoga builds coordination and an intrinsic understanding of stabilization.Yoga for Athlete’s RecoveryFlexibility training that involves holding passive stretches (like yoga) can reduce sensations caused by the nervous system in that area. In other ways, yoga can help make physical feelings of soreness, pain, and burn to subside. That’s one reason why many athletes save yoga for after a training session, especially if muscles are inflamed or sore.(10)3. Yoga For Mental Health: A Mind-Body ExerciseYoga is proven to have more beneficial mental health impacts than other kinds of exercise.(11) You won’t burn as many calories as a run or build as much muscle as a barbell strength workout. But you will exercise your mind-body connection in a yoga class, and this may be the greatest exercise of them all.Yoga For Positive PsychologyStretching is proven to decrease cortisol levels in the body and has positive psychosocial outcomes, whether you do it independently or in a group class.(12) Women, in particular, are less likely to objectify themselves and less likely to suffer from an eating disorder when they practice yoga.(13)Yoga: A Mindfulness PhenomenonWhile mindfulness is a term thrown around often in popular culture, it carries actual psychological benefits. Mindfulness is a quality of non-judgmental, observational focus on one’s current experience. Being mindful means feeling curious, experiential, open, and accepting of one’s current state. Mindful people are proprioceptive and interceptive; they use their senses to interpret their bodies and their world. Very mindful people become more in-tune with their interpretations, beliefs, memories, conditioning, attitudes, and affect on the planet.Yoga is considered a mind-body therapy that teaches the practitioner mindfulness. Yogis often feel more confident in their public and private interactions. Scientists who study yoga even call it a “mindfulness phenomenon.”(14)How Does Yoga Help You To Stay Fit?If you’re getting started with or back into exercise, yoga will help you build muscle and cardiovascular health. If you already work out, yoga can complement your current training, making it more effective and less likely to cause injury. Finally, yoga helps everyone stay mentally fit.*** More