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Addicted to Fitness Show Notes – The Health Benefits of Sauna Use

Welcome back and thanks again for taking time to pop over and check out this week’s Addicted to Fitness Show Notes.

As always, we truly appreciate all the likes, reviews and comments. Keep, them coming!

We start off with a quick training recap.

On the one side, Nick has been doing a lot of sandbag of training lately. The system he’s becoming versed in is ultimate sandbag training, also know as DVRT, which is what they use at Tampa Strength  (they even have a 100 lb sandbag). Nick also mentioned that Tampa Strength will be launching their group mobility class February 6th, which you can read more about in this blog post on their website for more details on the class and the importance of mobility.

Then there’s me, who’s really only been able to add a couple of high-intensity interval training (HIIT) workouts back into my routine. Workouts have been brief (only about 12-minutes each) when Ella is napping, but at least it’s something!

Now, let’s heat things up a bit as we get to the main topic of discussion. Let’s talk about the health benefits of saunas.

Saunas have been used around the world for an extremely long time for relaxation and a range of health benefits. There has been a good deal of quality scientific research on the health benefits, most of which is from Finland, where they are utilized regularly by citizens.

A sauna is a small room or building used for keeping heat (steam or dry) in it. The types of saunas:

  • Finnish sauna
  • Electrically heated sauna
  • Smoke sauna
  • Steam sauna/room
  • Infrared sauna

A quick search for at-home saunas led to us to find a range from $1000-$1500, and even some cheaper, DIY versions (picture below).

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Courtesy of homedepot.com

Some quick stats:

  • A  2015 study stated that using a sauna multiple times a week can actually significantly improve longevity by reducing all-cause mortality by up to 40%.
  • Another study suggests that sauna use can help improve athletic performance, muscle gain and proper regulation of hormones
  • Dr. Mercola describes the positive effect on chronic brain-related conditions regular sauna use can have in a number of studies in his article.

Saunas have been touted for their health benefits since ancient times and now the science is actually backing up those claims. Some people still see them as more of a relaxation/luxury than an actual health boosting practice, but there is clear evidence they should be used for the latter!

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If you are a regular sauna user, please let us know on the Addicted to Fitness Podcast Facebook page. As previously mentioned we appreciate all the feedback you’ve been giving us as of late and we’ll make sure you read your comments on a future ATF episode.

We also encourage you to give us a rating and review in iTunes. May not seem like a big deal but it’s a quick, easy task that can really help us reach more people.

As a little show of a gratitude for your listenership, use the promo code “ATF” at our sponsor’s website, hempcoffeeexchange.com, and get 20% off their delicious sustainable super coffee.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/the-health-benefits-of-sauna-use/id1121420986?i=1000401490276&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/the-health-benefits-of-sauna

Website: http://addictedtofitness.libsyn.com/the-health-benefits-of-sauna-use

Weekend Workout – Learning To Fight Can Save Your Life In Many Ways

If you’re new to the blog and/or the Addicted to Fitness Podcast, you may not know that my fitness epiphany began when I started boxing & kickboxing. The total body movements required to throw a proper kick or punch transformed by body. It also made me realize that you don’t need free weights or barbells to get ripped.

That’s why I’m always excited to share weekend workouts that contain boxing & kickboxing techniques. I combined a pair of striking combos with a couple bodyweight exercises to provide a cardio boosting, strength building workout.

Head to the ETT YouTube channel (link) if you need further instruction on the techniques listed below. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – Landlubbers Need to Stay Fit Too

Gasparilla is a local Tampa tradition that is celebrated by a fictitious pirate invasion and subsequent parade. Parade attendees need to be in peak physical condition in order grab the highly sought after Gasparilla beads that are hurled from elaborate floats. This weekend workout is designed to help those landlubbers grab the most pirate booty.

Even if you’re not joining in on the pirate themed festivities, you can still benefit from completing this bodyweight workout. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

Head to the Tampa Strength YouTube channel (link) for video demonstrations of the exercises in this weekend workout. Let us know in the comment section below if you completed this or any weekend workout. Arrrgghh!

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Weekend Workout – Turning Squats into a Total Body Exercise

Want an exercise that works multiple muscle groups simultaneously? Then you need compound exercises and this edition of the weekend workout just happens to be full of them. After you complete one circuit of the squat variations below, you’ll know that they’re much more than just leg exercises.

Head to the ETT YouTube channel (link) if you need further instruction on several of the exercises listed below. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 16-24 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Weekend Workout – Yooooouuuu, Your Core Will Be On FIRE

I’m bringing you another core centric superset workout this week. For those that need a refresher on supersets, they require you to perform a desired number of repetitions for 3 separate exercises in succession. As if core exercises weren’t challenging enough, these exercises will all be executed from the plank position. That means you’ll need to utilize much more than core muscles to complete the workout.

Performing five 10 rep supersets of this workout will help improve strength in your ENTIRE core, not just your 6-pack (rectus abdominis). Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Weekend Workout – Make Real Progress with this Progression

The burpee is a compound movement that will provide you with a total body workout without the need for any equipment. The burpee progression below is a great way to ensure that you are practicing proper technique while simultaneously providing a challenging workout.

Between the squat, plank, push-up and jump you’ll definitely hit every muscle group in your body with this workout. I recommend performing 5 reps of exercise(s) in succession followed by 90 seconds of rest. Don’t forget to warmup and modify the workout to match your fitness level.

Connect with us on social media and share pics/videos of you performing this or any weekend workout (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – The Best Total Body Exercise Out There

I know I’ve mentioned it multiple times on this blog and on the Addicted to Fitness Podcast, but I’ll proudly say it again:

Proper boxing & kickboxing techniques and drills provide the best total body workouts

That’s why I’m happy to share a weekend workout that contains several boxing & kickboxing techniques. I combined a couple hand combinations with a pair of lower body techniques to ensure that you stay active this weekend.

Head to the ETT YouTube channel (link) if you need further instruction on the techniques listed below. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – Nothing like a little Holiday Spirit to Fuel your Fitness

I made this very festive workout video almost 3 years ago when I discovered that a very common holiday activity actually burns calories. According to calorielab.com, one hour or “light” present wrapping can burn approximately 40 calories. Not a ton, but what if you combined it with one of the most effective compound bodyweight exercises, the squat?

The interval workout featured in the video below combines several minutes of body weight squats with several minutes of present wrapping. This workout will allow you to simultaneously finish your necessary wrapping and provide you with the ever important holiday season workout. If you’re as busy as I am during this holiday season, this may be just want St. Nick ordered.

Don’t forget to warmup and modify the workout to match your fitness level. Connect with us on social media and share pics/videos of you performing this or any weekend workout (FacebookInstagram or Twitter). HAPPY HOLIDAYS!