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Today’s almonds have been activated by:
Suffering from allergies while out and about? Sunglasses can help protect you; a fair amount of the pollen that bothers you arrives not just via your respiratory tract, but also via your eyes.
⏰ IN A RUSH?
Today’s 30-Second Summary
If you don’t have time to read the whole email today, here are some key takeaways:
High Intensity Interval Training (HIIT) gives many benefits that other kinds of exercise don’t, in a fraction of the time
High Intensity Resistance Training (HIRT) is resistance training performed with HIIT principles
Check out today’s main feature to learn more about both, from the resident HIIT/HIRT expert at Chris Hemsworth’s fitness program!
Being unable to easily participate in spoken conversations is not just an inconvenience; it’s also a [causal, fixable] risk factor for age-related cognitive decline.
Today’s sponsor, Hear.com, are offering the most cutting-edge dual-processing technology in hearing aids that isolate and separate speech from background noise, now with their latest most advanced device yet!
Read on to learn more about these things, or click here to visit our archive
🤫 A WORD TO THE WISE
 | Ora et Labora?The unfortunate constraints on medical care in Catholic hospitals across America |
👀 WATCH AND LEARN
Easy Cheap Healthy Protein Bread With Only Two Ingredients (10:10)
The two ingredients are lentils and water. Adding salt and/or baking powder is optional:
Want to watch it, but not right now? Bookmark it for later 🔖
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❓ MYSTERY ITEM
At Your Cervix
Hint: today’s mystery item will stretch you out in the most comfortable way
YOU MAY HAVE MISSED…
Dr. Rupy Aujla: The Kitchen Doctor
Creatine: Very Different For Young & Old People
🤸 MAIN FEATURE
This May HIRT A Bit
This is Ingrid Clay. She’s a professional athlete, personal trainer, chef*, and science writer.
*A vegan bodybuilding chef, no less:
For those who prefer reading…
This writer does too 😉
We’ve previously reviewed her book, “Science of HIIT”, and we’re going to be talking a bit about High Intensity Interval Training today.
If you’d like to know a little more about the woman herself first, then…
Yes, that is Centr, as in Chris Hemsworth’s personal training app, where Clay is the resident HIIT & HIRT expert & trainer.
What’s this HIIT & HIRT?
“HIIT” is High Intensity Interval Training, which we’ve written about before:
Basically, it’s a super-efficient way of working out, that gets better results than working out for longer with other methods, especially because of how it raises the metabolism for a couple of hours after training (this effect is called EPOC, by the way—Excessive Post-exercise Oxygen Consumption), and is a good thing.
You can read more about the science of it, in the above-linked main feature.
And HIRT?
“HIRT” is High Intensity Resistance Training, and is resistance training performed with HIIT principles.
An example is doing 10 reps of a resistance exercise (e.g., a dumbbell press) every minute on odd-numbered minutes, and 10 reps of a different resistance exercise (e.g. dumbbell squats) on even-numbered minutes.
If dumbbells aren’t your thing, it could be resistance bands, or even the floor (press-ups are a resistance exercise!)
For HIRT that’s not also a cardio exercise, gaps between different exercises can be quite minimal, as we only need to confuse the muscles, not the heart. So, effectively, it becomes a specially focused kind of circuit training!
If doing planks though, you might want to check out Clay’s troubleshooting guide:
Want more from Clay?
Here she gives a full 20-minute full-body HIIT HIRT workout:
Enjoy!
A QUICK QUESTION…
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📖 ONE-MINUTE BOOK REVIEW
Mindfulness: The Remarkable Truth Behind Meditation and Being Present in Your Life – by Olivia Telford
Olivia Telford takes us on a tour of mindfulness, meditation, mindfulness meditation, and how each of these things impacts stress, anxiety, and depression—as well as less obvious things too, like productivity and relationships.
In the category of how much this is a “how-to-” guide… It’s quite a “how-to” guide. We’re taught how to meditate, we’re taught assorted mindfulness exercises, and we’re taught specific mindfulness interventions such as beating various life traps (e.g. procrastination, executive dysfunction, etc) with mindfulness.
The writing style is simple and to the point, explanatory and very readable. References are made to pop-science and hard science alike, and all in all, is not too far from the kind of writing you might expect to find here at 10almonds.
Bottom line: if you’d like to practice mindfulness meditation and want an easy “in”, or perhaps you’re curious and wonder what mindfulness could tangibly do for you and how, then this book is a great choice for that.
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Wishing you excellent health and vitality,
The 10almonds Team
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