Rest-Timer

OTHER IMPORTANT NON-FITNESS USES THAT CAN CHANGE YOUR LIFE:

1.     Start a 30 second savings habit
Activate the timer: and all it takes is 30 seconds to grab some cash and deposit a coin or note into your daily savings jar in the kitchen. I have a little pink pig which I feed happily each day in under 30 seconds.

2.      Reduce your electricity bill
30 seconds is all it takes to walk over to the wall, bend down and turn all your electrical appliances off at the wall that are not being used. After one month, my kids are now experts at this new money saving habit.

3.      Lose the frown
Activate the timer and all it takes is less than 30 seconds to turn a frown into a smile. A smile literally relaxes hundreds of muscles and releases pockets of stress and tension held in your face. Feel your face now for any unnecessary squinting, frowning, or tight muscles.

4.      Start a 30 second clutter clearing session
Activate the timer and walk to a cluttered draw/cupboard and spend a huge thirty seconds grabbing one thing that you no longer need and throw it out. No fuss and no stress. Allow thirty seconds each day to clear at least one thing from your chosen draw/cupboard. The beauty of 30 seconds is that you haven’t got any time to have a discussion or argument with yourself. If in doubt, throw it out.

5.      Take a chill pill
How often do you hold your breath and suck in the stress. Activate the timer and spend longer on your exhale to support your body in releasing built up stress and tension. Ten seconds on the inhale and twenty seconds on the exhale is a good formula for inviting space into your body and creating distance between you and your worries.

6.      Get unstuck
Always keep a copy of your favorite inspirational book close by. Activate the timer and open randomly and read a few paragraphs to bring insight, to your current situation. I often pick up a book when my mind is going around in circles to regroup/refocus an unproductive mind. One of my favorites is The Power of Intention by Wayne Dyer. No matter what page I read, it always seems to put me back on track again.

7.      Repeat a mantra
When confusion hits, step back, activate the timer and take a breather, and spend a valuable thirty seconds calming those erratic thoughts with a sanity saving mantra. My favorite “I trust” allows me to “let go” and relax into the situation.

8.      The 30 second detox
Did you know that 70% of waste is eliminated via your lungs? Activate the timer and improve the efficiency of your lungs by breathing deeply into your lower abdomen. Place your hands on your belly and feel it rise and fall with each breath cycle. A thirty second detox every hour will do wonders for your health.

9.      Stay hydrated
Your brain needs water to think clearly. It’s the first place in the body to lose water. Get into the habit of sipping on water for thirty seconds every hour. Activate and go!

10.  Do nothing for 30 seconds
Put some space between you and your hectic schedule. Activate the timer and treat yourself to regular 30 second breaks and give your body an opportunity to re-balance itself. Close your eyes, cup the palm of your hands over your ears and listen to the blissful sounds of the ocean playing inside your head.

11.  Cancel a complaining thought
Each time you catch yourself complaining, activate the timer and spend thirty seconds focusing on the opposite and increase your ratio between helpful and unhelpful thoughts.

12.  Take a 30 second exercise break
Activate the timer and stand up, roll your shoulders, stretch or try some wall push ups. Better still keep two cans of food beside your computer. When reading an article, grab a can in each hand and lift up to your shoulders and back down again, repeat as if lifting weights.

13.  Adjust the speed of your day
Take some time out and notice if your mind is racing, your breathing shallow or your body feels rushed and uptight. Activate the timer and simply by taking thirty seconds to observe your body, you can slow down your thoughts, your breath and the speed of your day.You might even realize that your body is hungry, thirsty or simply needs some fresh air.

14.  Turn off the TV
Value your time. All it takes is 30 seconds to get up off your seat and turn the TV off. Activate the timer and do something meaningful like talk to your family or connect to nature by talking a walk.

15.  Eat mindfully
Activate the timer and take thirty seconds before you eat your meal to make sure you are settled, present and ready to smell, taste, eat and enjoy your food consciously. Breathe in “I am calm” Breathe out “I smile” Repeat five times. 

Say ’NO’ to high-priced timers and ‘YES’ to the Rest-Timer.

enefits:

• do not need to stare at a clock, watch, stopwatch, or guess the guessing the rest period between sets.
• There is also no fussing with setting the timer, or calculating the rest-period for each exercise.
• Our timer is pre-programmed for the optimal rest-period between sets. ·
• Prevents monotony of daily workout routines. ·
• Saves time and makes your workout more efficient. ·
• Makes weight-lifting more aerobic. ·
• Great for physical-therapy or weight-training.
• Great as rest-timer or duration timer.

Grow Your 30 Second Muscle
All, you need to do is hold your focus on something positive for a whole thirty seconds (without getting distracted), and follow through with thirty seconds of positive action. Voila! In under a minute you’ve made a positive and valuable change to the flow of your life. 

You change your life in 30 seconds or less.

Too busy or rushed or simply too stressed to even think about how you could go about adding a positive spin to your life?  Trust me, I know.  It all takes so much time:  read a book, make a list, talk to this person, workout, etc. If you do have the time, do you have the energy and determination?

It’s tough.  Sometimes, too tough.

As I tried to clear my head during a walk recently, something occurred to me.  Things often change due to short bursts of action that last 30 seconds or less. Think about it, think of how potent and life changing a mere thirty seconds could be.

Regarding Lifting:  High Repetitions Burn More Fat Myth

Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps). Weight training utilizes carbohydrates after the initial ATP and CP stores have been exhausted after the first few seconds of intense muscular contraction. Typically a set’s duration is 20 to 30 seconds. For the average fit person, it requires 20 to 30 minutes of continuous aerobic activity with large muscle groups (e.g. Gluteus Maximus and Quadriceps) to burn even 50% fat; fat requires oxygen to burn. Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may in effect burn less fat. If intensity is compromised, less fat may be burned when light weight is used with high repetitions. The burning sensation associated with high repetition training seems to be the primary deterrent for achieving higher intensities.

Higher volume weight training (i.e. 3 sets versus 1 set of each exercise) with short rest periods of approximately 1 minutes can stimulate a greater acute growth hormone release (Kraemer 1991, 1993; Mulligan 1996). Growth hormone is lipolytic in adults. It is hypothesized that maximal effort is necessary for optimizing exercise induced secretion of growth hormone. Growth hormone release is related to the magnitude of exertion (Pyka 1992) and is attenuated with greater lactic acidosis (Gordon 1994).

Intense weight training utilizing multiple large muscles with longer rest between sets may also accentuate body lipid deficit by increasing post training epinephrine. Intramuscular triacylgycerol is thought to be an important energy substrate following repeated 30 second maximal exercise with 4 minute recovery intervals (McCartney 1996, Tremblay 1994). Rest periods lasting approximately 4 minutes between maximal exercise exercise of very short duration is required for almost complete creatine phosphate recovery required for repeated maximal bouts (McCartney 1986). Insufficiant recovery may compromise the intensity of the exercise and in turn, possibly decrease intramuscualr triacylgycerol utilization following anaerobic exercise with significantly shorter rest periods.

For individuals attempting to achieve fat loss for aesthetics, the intensity of weight training can be a double edge sword. When beginning an exercise program, muscle mass increases may out pace fat losses, resulting in a small initial weight gain. Significant fat loss requires a certain intensity, duration, and frequency that novice exercisers may not be able to achieve until they develop greater tolerance to exercise. If an exercise and nutrition program is not adequate for significant fat loss, a lighter weight with higher repetitions may be recommended to minimize any bulking effects, although less fat may be utilized hours later. If an aerobic exercise and nutrition program is sufficient enough to lose fat, a moderate repetition range with a progressively heavier weight will accelerate fat loss with a toning effect. If a muscle group ever outpaces fat loss, the slight bulking effect is only temporary. For a toning effect, fat can be lost later when aerobic exercise can be significantly increased or the weight training exercise(s) for that particular muscle can be ceased altogether. The muscle will atrophy to a pre-exercise girth within months. Higher repetitions training may be later implemented and assessed.

It still may be recommended to perform high repetitions (e.g. 20-30) for abdominal and oblique training. It has been theorized muscular endurance may be more beneficial for lower back health than for muscular strength. Furthermore, moderate repetitions with a greater resistance can increase muscular girth under the subcutaneous fat, particularly in men, who have greater potential for muscular hypertrophy. Increasing the thickness around the waist with existing abdominal fat may further increase bulk, particularly in men who typically have greater intra-abdominal and subcutaneous fat in this area. The abdominal muscularture is composed of relatively small muscle mass as compared to the glutes, quadriceps, hamstrings, chest, and upper back. Performing high reps with a lighter resistance should not compromise metabolism or muscle increases, as would performing high reps with light resistance on other, larger muscle groups. See Spot Reduction Myth above.

It is plausible that the high repetition myth was originated and later propagated by bodybuilders that used calorie restrictive diets to shed fat before a contest. Because of their weakened state from dieting, they were unable to use their usual heavier weights. When asked about their use of lighter weights, they explained they were “cutting up” for a contest. This is merely a theory, but it is easy to see how it may have been misunderstood that the lighter weight was used to reduce fat instead of actually being a result of their dietary regime.

Typically with weight training alone, the fat loss is equal to the muscle gain, give or take a few pounds. Certain dietary modification can have much greater impact on fat loss than with weight training alone. The ideal program for fat loss would include the combination of proper diet, weight training, and cardio exercise. Also see study summaries: Weight Training and Diet and Endurance and Weight Training.

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