Coronavirus Was Moving Through NY in Early February

Antibodies appeared in blood samples taken later in the month, a new study finds.

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In Early February, the Coronavirus Was Moving Through New York

Antibodies appeared in blood samples taken later in the month, a new study finds.

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Mask Fights: America Is Fighting Over Coronavirus Safety

In states like California, Texas and Florida, many essential workers have been given an additional task: conflict resolution.

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Live Coronavirus News Updates

Dr. Robert R. Redfield, Dr. Anthony S. Fauci and other health officials are testifying before Congress. The European Union will allow visitors from 15 countries, but the U.S., Brazil and Russia aren’t among them.

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Why You May Not Be Spreading Coronavirus

Growing evidence shows most infected people aren’t spreading the virus. But whether you become a superspreader probably depends more on circumstance than biology.

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Most People With Coronavirus Won’t Spread It. Why Do a Few Infect Many?

Growing evidence shows most infected people aren’t spreading the virus. But whether you become a superspreader probably depends more on circumstance than biology.

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Live Coronavirus News Updates: Fauci to Testify

Dr. Anthony Fauci and other top health officials will speak about the virus, which is surging in at least 30 states. The virus is on the upswing in the Russian hinterlands, even as a national referendum looms.

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Scientists Say New Strain of Swine Flu Virus Is Spreading to Humans in China

A new study warns that the strain of H1N1, common on China’s pig farms since 2016, should be “urgently” controlled to avoid another pandemic.

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What a Family That Lost 5 to the Virus Wants You to Know

The family’s 73-year-old matriarch, three of her 11 children and her sister all died of Covid-19. Her survivors are focused on finding a remedy.

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What Coronavirus Researchers Can Learn From Economists

Randomized controlled trials remain the gold standard, but natural experiments can help doctors who need answers now.

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How José Andrés Faces the Challenge of Feeding Millions

“Sometimes very big problems, they have very simple solutions.”

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U.S. Commandos at Risk for Suicide: Is the Military Doing Enough?

An unreleased report commissioned by U.S. Special Operations Command found deficiencies in the military’s suicide-prevention programs for its elite troops.

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The Pandemic May Spare Us From Another Plague: Bedbugs

Given the drastic pandemic-induced reductions in travel, the chances of bringing home these uninvited guests have been greatly curtailed.

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Remdesivir, the First Coronavirus Drug, Gets a Price Tag

Federal health officials and Gilead Sciences have settled on priority distribution to Americans — and nonnegotiable pricing.

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Caring for Children With Multisystem Inflammatory Syndrome

Now, nearly two months after the first cases were reported, doctors can reassure parents that the syndrome remains rare, while continuing to urge vigilance.

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Live Coronavirus Updates: Cases and Deaths

The worldwide toll is continuing to rise, with over 10 million confirmed cases. Vice President Mike Pence made a point of wearing a face mask in Texas over the weekend and encouraging the practice.

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The Challenges of the Pandemic for Queer Youth

Issues include limited access to community support and counseling and, in some cases, quarantining with unsupportive family members.

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Does Your Local Doctor Have a Coronavirus Test for You?

Primary care physicians, to whom many anxious patients turn first when their health declines, can’t always provide tests — or answers about where to get them.

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A Worm’s Hidden Map for Growing New Eyes

When a planarian loses its eyes, cellular guides connect new ones to its brain so it can see again.

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Two Friends in Texas Were Tested for Coronavirus. One Bill Was $199. The Other? $6,408.

It’s an example of the unpredictable way health prices can vary for patients who receive identical care.

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Mask Exemption Cards From the ‘Freedom to Breathe Agency’? They’re Fake

The group, which is selling the cards online, is not a real government organization, federal officials said.

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Live Coronavirus Updates: Global Death Toll Surpasses Half a Million

The worldwide toll is continuing to rise, with more than 10 million confirmed cases. More than a quarter of deaths have been in the United States.

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Swimming With the Sea Lions of Los Islotes

Sea lions are often referred to as “dogs of the sea.” On a small island off the Baja coast, where the playful animals populate every rocky outcropping, they live up to their nickname.

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‘Feeling Like Death’: Inside a Houston Hospital Bracing for a Virus Peak

As young patients fill new virus wards, Houston Methodist is calling nurses to work extra shifts and ramping up its testing efforts.

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Starbucks Barista Gets $87,000 in Donations After Customer’s Mask Complaint

A woman who was not wearing a mask griped on Facebook about the barista, who had tried to explain company policy. Her post unexpectedly led to an outpouring of money for the worker.

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‘They Want to Kill Me’: Many Covid Patients Have Terrifying Delirium

Paranoid hallucinations plague many coronavirus patients in I.C.U.s, an experience that can slow recovery and increase risk of depression and cognitive issues.

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Is An Alkaline Diet Really Healthier?

Of all the ways you can easily become confused by what foods are “healthy,” the most common is the cruelest. The diet industry loves to take a concept that you understand on a basic level, and then twist science to make it seem that certain foods are dangerous to your health.

The manipulation of fear pushes you towards more restrictive diets, “requires” you to waste money on tests that only heighten your fear (unnecessary), and this forces behavioral changes that are unnatural to your preferences and, oftentimes, just lead to more frustration and failure. 

This is exactly what has happened with the “alkaline diet,” or any dietary suggestions that make you worry about the alkalinity or acidity of a food. 

Before you shift your diet based on the pH levels of foods or spend extra money to have a more alkaline-based diet (yeah, we’re looking at you alkaline water), let’s clear the air on what’s happening in your body and what really matters for your health.

Acid Diet vs. Alkaline Diet

In order for all of this to make sense, here’s a quick refresher that explains why people are even concerned with the acidity or alkalinity of the foods you eat.

Your body has a pH level that establishes whether something is acid, neutral, or basic (AKA more alkaline heavy). Your pH balance runs on a 14 point scale, with 0-6.9 being acidic, 7 is neutral, and anything above a “7” is basic.

When your body is balanced, it’s able to use vitamins and minerals more effectively. And, there’s a growing belief that cancers thrive in an acidic environment. 

Therefore, there’s an assumption that following an alkaline diet will reduce the acidic environment of your body and keep you safe. 

Is an Acidic Diet Dangerous?

Fortunately, for your sake and the health of your body, eating more acidic foods does not pose the threats you’ll see across the internet. 

People who recommend eating a more “alkaline diet” will suggest that acidic foods change the pH of your blood and increase your risk for disease.

This is simply not true and here’s why: Your blood pH is tightly regulated so it stays between 7.35 and 7.45, which is slightly alkaline (1 is acidic, 7 is neutral, and 14 is alkaline).

No food can lower or raise blood pH. (Let that sink in as the first sign that any acid/alkaline diet suggestions are scare tactics based on bad science.)

To be clear: food cannot change the pH of your blood.

There are many systems in place to prevent that from happening. If the pH of your blood changes, that means you’re in critical health danger. So, the belief that eating an acidic diet will change blood in a way that causes a life-threatening disease (like cancer) isn’t real.

Now, some people will confuse you by having you test your urine when you eat certain foods. If you do this, it’s likely that you’ll see pH changes. But, looking at your urine as an indicator of acid levels in your body is very misleading.

That’s because your stomach is very acidic due to the fact that it helps break down food. So, if you eat acidic food, once it passes through your stomach, naturally, you will excrete acid. This does not mean that your body is in any sort of danger or out of balance.

Furthermore, a blood pH below 7.35 is known as metabolic acidosis, while alkalosis refers to a blood pH above 7.45. Either case is cause for serious concern and requires immediate medical attention. It’s not like you’d eat meat, change your pH level, and have issues without knowing.

If the pH level of your blood changes, you will know and you’ll likely feel very sick.

That’s not to say that eating some acidic foods won’t have consequences, but it’s a bait-and-switch rationale. Added sugars and refined starches are problematic not because they are “acid-forming,” but because they are minimally nutritious, raise biomarkers for heart disease, and can wreak havoc on our blood sugar levels.

Is an Alkaline Diet Better?

While there’s no need to test or worry about the acidity or alkalinity of your urine, there are other reasons to eat a more alkaline diet — and all of those reasons have nothing to do with testing pH levels.

Many of the world’s healthiest foods just happen to be alkaline.

Alkaline foods include fruits, vegetables, nuts, seeds, and legumes. Eating those foods is a good idea, in general, but that doesn’t mean you need to stay away from acidic foods (like meat and eggs), and there’s no evidence that the acidity of your diet will bring on disease.

And don’t just take our word for it. According to resources from the American Institute for Cancer Research: “Altering the cell environment of the human body to create a less-acidic, less-cancer-friendly environment is virtually impossible.” 

If you’re thinking about buying alkaline water, please save your money. You can read all about why in this article from The New York Times.

But, if you want to eat more alkaline foods, do so without worrying about the pH and simply because they are good options that fit into your dietary preferences. 

Have questions? Share them in the comments below.

And if you’re sick and tired of the diet industry misleading you, the hands-on support of our online coaching program may be right for you. Every client is assigned two coaches — one for nutrition and one for fitness. Find out more here. 

The post Is An Alkaline Diet Really Healthier? appeared first on Born Fitness.

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Coronavirus Live Updates: Latest News and Analysis

U.S. primary votes offer a glimpse of challenges that November’s elections will bring. With large Pride gatherings canceled, some participants rue missing out on their first march.

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A ‘Cure for Heart Disease’? A Single Shot Succeeds in Monkeys

A novel gene-editing experiment seems to have permanently reduced LDL and triglyceride levels in monkeys.

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A ‘Cure for Heart Disease’? A Single Shot Succeeds in Monkeys

A novel gene-editing experiment seems to have permanently reduced LDL and triglyceride levels in monkeys.

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Dr. William Dement, Leader in Sleep Disorder Research, Dies at 91

At Stanford, he created the world’s first successful sleep clinic and taught a popular class on sleep and dreams. (If he caught a student dozing, he’d wake him with a water gun.)

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Actual Coronavirus Infections Vastly Undercounted, C.D.C. Data Shows

The prevalence of infections is more than 10 times higher than the counted number of cases in six regions of the United States.

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Coronavirus Live Updates: Latest News and Analysis

China says it has largely contained a recent outbreak in Beijing. In a disturbing parallel to H.I.V., the coronavirus can cause a depletion of important immune cells, researchers have found.

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Obamacare Faces Unprecedented Test as Economy Sinks

The battles over the health law have played out during a decade of continuous economic growth. How it performs as a safety net now may help determine its future.

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Going Up? Not So Fast: Strict New Rules to Govern Elevator Culture

Small, crowded, enclosed spaces are petri dishes for the coronavirus. But in urban office buildings, elevators are a necessity, so companies are wrestling with how to make them safer.

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On Coronavirus, Americans Still Trust the Experts

But that trust may be tested in the months ahead.

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How the Coronavirus Short-Circuits the Immune System

In a disturbing parallel to H.I.V., the coronavirus can cause a depletion of important immune cells, recent studies found.

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Kenneth Lewes, Who Challenged Views of Homosexuality, Dies at 76

In an influential book, he defied the idea that being gay, as he was, is an illness, and took on psychiatry’s “history of homophobia.” He died of the coronavirus.

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Study Suggests Coronavirus Emerged In Spain Much Earlier Than Thought

Scientists not involved in the study seriously doubt the findings, which challenge the current consensus on where and when the virus originated.

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What Texas Would Look Like Without Obamacare

The state leading the latest effort to overturn the health law used to have weaker coverage and more uninsured residents.

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Coronavirus Live News and Updates

With more than 40,000 new cases across the country, Florida and Texas paused their reopenings. India is seeking to test all 29 million people in the capital, New Delhi.

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A Virus Walks Into a Bar …

As communities open up, it’s becoming increasingly clear that the indoor bar scene is uniquely suited to transmission of Covid-19.

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In Norway, Gymgoers Avoid Infections as Virus Recedes

In an unusual experiment, researchers found no coronavirus infections among thousands of people allowed to return to their gyms.

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Congo’s Deadliest Ebola Outbreak Is Declared Over

The World Health Organization called the end of the country’s 10th outbreak, the second deadliest in history, “a victory for science.” Health workers had faced mistrust and treatment centers were attacked.

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The Haunting Beauty of a Hut-to-Hut Hike in the Dolomites

With their colossal limestone walls and gloriously green valleys, Italy’s Dolomites are home to some of the world’s most majestic scenery — and mountain huts called rifugios make it all the more accessible.

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Is It Safe to Go to the Dentist Again?

Dentists are donning head-to-toe protective equipment, switching to laser instruments and taking other steps to reassure patients that it’s safe to get back in the chair.

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C.D.C. Is Still Inaccurately Counting Coronavirus Tests, a Watchdog Agency Finds

A report by the Government Accountability Office criticized the overall federal response to the virus as slow, disorganized and inadequate.

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Live Global Coronavirus News: U.S. Sets a Daily Record for New Cases

Nearly 37,000 infections were reported as the virus surged in the South and West. Pregnant women who contract the illness wind up in hospitals and I.C.U.’s at higher rates, a federal study suggested.

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Arizona ‘Overwhelmed’ With Demand for Tests as U.S. System Shows Strain

American coronavirus testing remains fragmented, as in the early days of the pandemic, and the bottlenecks are the same ones, too.

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How to Raise an Anti-Racist Kid

The books we read, the movies we watch, the friends we make, the doctors we visit and the conversations we have at home all shape our children’s views of race.

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Sitting All Day May Increase Your Risk of Dying From Cancer

Need another reason to move? Sedentary behavior was linked to an increased risk of fatal cancer.

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Study Raises Concerns for Pregnant Women With the Coronavirus

Pregnant women who are infected wind up in hospitals and I.C.U.’s at higher rates, a federal analysis suggests. But the data is far from conclusive.

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Breakthrough Drug for Covid-19 May Be Risky for Mild Cases

That study about dexamethasone has arrived with a big asterisk: While it appears to help severely ill patients, it harms others.

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Decades-Old Soviet Studies Hint at Coronavirus Strategy

A married pair of virologists in Moscow tested a vaccine on their own children in the 1950s. Now, a side effect they found is sparking new hope for a defense against the coronavirus.

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Regeneron Funneled Kickbacks Through a Patient Charity, Federal Lawsuit Claims

The case is the latest inquiry into pharmaceutical companies’ donations to patient assistance charities, which have been blamed for inflating the cost of drugs.

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Roundup Maker to Pay $10 Billion to Settle Cancer Suits

Bayer faced tens of thousands of claims linking the weedkiller to cases of non-Hodgkin’s lymphoma. Some of the money is set aside for future cases.

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Live Coronavirus Updates: Nations Scramble to Fend Off Outbreaks

Governments around the world are scrambling to stop outbreaks before they become new waves of infection. A New York Times/Siena College poll found that voters widely rejected President Trump’s response to the pandemic.

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‘The City Fumbled It’: How 4 Families Took On the Virus

In the South Bronx, the coronavirus had a devastating impact on an already vulnerable population. Residents of public housing didn’t wait for the city to help.

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The V.A. Made Me Vomit. And That Was a Good Thing.

After suffering from sleeplessness and anxiety for months, I finally saw a psychiatrist. I became so relaxed so quickly that I passed out.

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Those Who Can’t March Can Still Make a Difference

Many people with compromised immune systems feel too vulnerable to participate in public demonstrations, yet may want to be part of the solution.

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How to Help Kids Embrace Mask-Wearing

Most children enjoy the chance to feel morally superior. Assign them to be the family mask monitors.

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5 Measures That May Lower Your Alzheimer’s Risk

Exercise, not smoking, moderate drinking, a Mediterranean diet and mentally stimulating activities were linked to a lower Alzheimer’s risk.

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9 Hand Sanitizers May Be Toxic, F.D.A. Warns

The warning applies to nine lines of hand sanitizer manufactured in Mexico that contain methanol, or wood alcohol, which can be dangerous, the agency said.

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In Poor Countries, Many Covid-19 Patients Are Desperate for Oxygen

Aid agencies are scrambling to get oxygen equipment to low-income countries where the coronavirus is rapidly spreading.

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Sanofi Accelerates Its Timeline for Coronavirus Vaccine Development

The French drugmaker is testing two types of vaccines in a bid to catch up to competitors.

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Ahead of Trump Visit, Church Makes Unproven Claim of Covid-Killing Technology

The president will be in Phoenix to speak to a group of student supporters.

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How to Start Meditating

The world is stressful. That’s especially true right now. Here are strategies to take just a few minutes every day to calm your mind and check in with yourself.

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Women With Cancer Awarded Billions in Baby Powder Suit

An appellate court in Missouri upheld more than $2 billion in damages against Johnson & Johnson, saying the company knew there was asbestos in its baby powder.

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When Face Masks Hide Your Smile and Other Emotions.

Face coverings may be here for a while. How can we adapt to a world where facial expressions are invisible?

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Live Global Coronavirus News: Novak Djokovic Tests Positive

England will lift many restrictions on July 4, allowing pubs, restaurants and museums to reopen. Novak Djokovic, the No. 1 men’s tennis player, said he had tested positive for the virus.

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Living in Poverty May Increase Alzheimer’s Risk

People living in the poorest neighborhoods had the highest risk for brain changes typical of Alzheimer’s disease.

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What Can We Learn From Swimmers of a Certain Age?

To be a swimmer is to be acquainted with fear, but not to give in to it. And it can be about survival of a different kind.

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The Race to Develop a Covid Vaccine

Doctors warn that releasing a vaccine prematurely can do more harm than good.

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A Multibillion-Dollar Opportunity: Virus-Proofing the New Office

Tech, catering and design companies are rushing to sell employers on fever scanners, box lunches and office floor-planning apps for social distancing. But it’s too soon to tell if they will work.

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Gilead to Test a Version of Remdesivir That Can Be Inhaled

As scientists study the effectiveness of the drug against the coronavirus, others are exploring how to make the potential treatment easier to administer.

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Live Global Coronavirus News

New York City allowed offices to reopen, with limits, on Monday. The United Nations General Assembly will conduct its annual meeting virtually for the first time this September.

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Live Global Coronavirus News

New York City allowed offices to reopen, with limits, on Monday. The United Nations General Assembly will conduct its annual meeting virtually for the first time this September.

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Live Global Coronavirus News: White House Says It’s Bracing for an Autumn Wave

New York City allowed offices to reopen with limits Monday, and millions of students returned to school in France.

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Toxic Ghosts

My father and I worked for years at a factory that became a Superfund hazardous-waste site. We’re still feeling the repercussions.

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Bike Spills, Trampoline Falls and Sips of Sanitizer: How Kids Are Getting Hurt at Home

Doctors report an increase in broken bones and poisonings among children sheltering at home during the coronavirus shutdown.

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Public Health Experts Reject President’s View of Fading Pandemic

Contrary to Trump’s recent comments, specialists say, recent increases are real, and the virus is like a “forest fire” that will burn as long as there is fuel.

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Tsunami or Ripple? The Pandemic’s Mental Toll Is an Open Question

Some health officials have forecast a steep rise in new mental health disorders. Others say the impact isn’t likely to last.

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Coronavirus Updates: Latest News and Analysis

Japan’s workers have remained employed in large numbers despite a recession amid the pandemic. And President Trump said at a rally that he wanted to slow down testing.

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Federal Agency Halts Studies of Hydroxychloroquine, Drug Trump Promoted

The National Institutes of Health decided to stop one trial because the drug was unlikely to benefit patients, and another because not enough people enrolled.

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Coronavirus Updates: Latest News and Analysis

Southern officials warn of new clusters linked to bars and frat parties. Health officials fear tonight’s Trump campaign rally in Tulsa, Okla., could be a “superspreader” event. Turkey and Australia see the virus resurging.

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Copper Won’t Save You From Coronavirus

Pandemic fears have created interest in metallic products touting antimicrobial properties. But experts have doubts about the copper craze.

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Wildlife Trade Spreads Coronaviruses as Animals Get to Market

DNA tests show an increase in the number of animals with positive tests for some coronaviruses from the time they are trapped until they arrive on someone’s dinner plate.

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Too Many Vaccine Trials May Exclude Older Adults

The coronavirus disproportionately affects seniors, but they may be not be included in important clinical trials.

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In Fighting a New Outbreak, China Tries to Focus Firepower

The city of Beijing has tested 1.1 million people in less than a week and has halted many flights, but has not imposed the citywide lockdowns used in provincial outbreaks.

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Live Coronavirus Updates: Tensions Grow Over Masks

California orders residents to wear masks in most indoor situations. The guidance comes as face coverings become a political flash point. A federal agency has halted funding for new lung treatments.

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Coronavirus Attacks the Lungs. A Federal Agency Just Halted Funding for New Lung Treatments.

The shift, quietly disclosed on a government website, highlights how the Trump administration is favoring development of vaccines over treatments for the sickest patients.

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American Airlines Bans Conservative Activist Who Refused to Wear a Mask

Brandon Straka was removed from a flight from La Guardia Airport to Dallas-Fort Worth Airport after he told an airline employee that he didn’t like wearing a mask.

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Hot Weather Carries Risks for Some Dogs More Than Others

Big dogs, older dogs, dogs with flat faces and certain breeds are all at higher risk of heat-related illness or death.

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How Housekeepers and Domestic Helpers Can Safely Return to Work

To keep everyone safe as cleaners and other household workers come back, “trust has to go both ways.”

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What Makes Some People More Resilient Than Others

The very earliest days of our lives, and our closest relationships, can offer clues about how we cope with adversity.

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Scientists Take Aim at Another Coronavirus Study in a Major Journal

A report on masks relied on unfounded assumptions, researchers charged, and the authors were permitted to choose their own reviewers.

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High-Intensity Training: The Most Common HIIT Workout Mistake

High-intensity interval training (AKA “HIIT”) has been a popular training method for years. It’s effective and time-efficient. But, as time has gone on, the methods you see being labeled as “HIIT” are getting farther away from the science that proved the effectiveness of these types of routines.

Just because the high intensity is good, doesn’t mean adding more and more work is better. 

The biggest problem with HIIT workouts is that people took a great concept (higher intensity, less rest) and destroyed the execution.

The mindset looks something like this:

“If four minutes is great, then eight minutes must be incredible. And if eight minutes is incredible, then 16 minutes must be mind-blowing.”

This is the opposite of what you want to do. Adding more time does not make all workouts more effective. And, with HIIT, you could easily argue it could reduce the effectiveness of the training.

Why HIIT Workouts Are So Effective

The name of the game is efficiency. There are many ways to train, but scientists are fascinated by high-intensity interval workouts because, when done correctly, you can see great benefits in less time.

The key with good HIIT programming is doing everything you can to maximize intensity. It’s that intensity that enables you to keep the workouts shorter and experience benefits like muscle building, fat loss, and cardiovascular improvements that you typically see in longer workouts.

But, if you don’t set up your workouts in a way that keeps intensity high, then you start to take away from the power of HIIT.

In general, HIIT workouts are characterized by the following: 

• Go hard (work at a high intensity, either heavy weights or lots of reps).
• Rest.
• Repeat.

What makes HIIT so effective is the exercise-to-rest ratio. As decorated strength coach Robert Dos Remedios explains in this blog post, a lot of the most popular training protocols are totally backward when it comes to their work-rest ratio. 

Translation: People train for way too long of a period, followed by far too little rest.

Coach Dos explains that for a truly all-out effort, you should rest for as much as 5-6 times the time you spent working. When you train for longer periods while resting for shorter ones, the training winds up being more of a cardio/aerobic challenge — which is okay if that’s your goal. 

When you go for too long with too short of rest, you’re likely to decrease the intensity of your work, which is the whole point of high-intensity training.  

What is the Best HIIT Workout?

If you want HIIT to work for your body (and schedule) and lead to body transformation and health benefits (HIIT workouts are also shown to improve cognition), then shorter rest periods will necessitate shorter workouts. This is all done to maximize intensity and results. Long HIIT workouts with short rest periods are more likely to lead to burnout and not get the desired effects.

In other words, your “work” periods will influence your rest periods. Keep the work short per Dos Remedios’s recommendations, and as the interval work time increases, make sure your rest increases as well.

An ideal work-to-rest ratio for all-out high-intensity intervals could be:

• 10 seconds of work, followed by 50 seconds of rest
• 20 seconds of work, followed by 100 seconds of rest
• 30 seconds of work, followed by 150 seconds of rest

Now, that’s not to say you can’t do more common intervals like 20 seconds of work followed by 40 seconds of rest.

If you do that, either realize that later sets will be lower intensity, or make sure you do fewer total sets in order to maintain your intensity.

After all (and we can’t stress this enough), the key to HIIT is the intensity. Push your body to maximum output, rest for just enough time to keep that intensity at its highest, and then get back to work.

How Long Should a HIIT Workout Be?

So, what’s the sweet spot? Everyone is going to be a little different based on body type, training experience, and goals. And there are really two important aspects: how many days per week you should do high-intensity training and how many sets you should perform per session.

Craig Marker, Ph.D., an associate professor at Mercer University, explains that you should stop if you are noticing a drop off in your performance from set to set.

“I stop most of my athletes at seven sets as it is difficult to maintain that pace for the full eight. Tabata’s team was working with elite athletes. For the everyday athlete, I might even suggest fewer sets, like three to five.” (You can read more about his approach here).

How Often Should You Do HIIT Workouts?

Because these workouts take more time to recover, it’s recommended that you do a HIIT workout anywhere from 1-3 times per week, depending on the overall volume of your training.

For example, if you’re weight training 4-5 times per week, you’ll respond better if you only do an additional 1-2 HIIT sessions per week. Otherwise, you’ll never recover properly and week-over-week you won’t see as much progress with your training or changes to your body.

If you only train with weights 2-3 times per week, then it’s possible for you to add 2-3 sessions of HIIT per week.

How To Do A HIIT Workout

Using the guidelines above for frequency, here’s how you can build your own HIIT workout using the exercises of your choice. Follow this 2-step process, and then limit your work sets to 4 to 8 rounds, based on your level of fitness.

Step 1: Select The Best HIIT Exercises

As the name would suggest, HIIT workouts should be something that allows you to push at a very high intensity.

If you choose to walk, then you must be able to sprint. If you want to bike, then pedal harder (if you can increase the resistance) or faster. If you’re swimming, swim faster. And, if you’re lifting weights, you’re picking a weight that you can lift for about six reps or where you can move quickly and explosively (think medicine ball slams).

Here are exercises you can pick from (many more exist) to create your HIIT workout:

• Sprint
• Bike
• Rower
• Kettlebell swings
• Versaclimber or stair-stepper
• Jump rope
• Tire flips
• Jump lunges
• Cleans
• Thrusters
• Med ball slams
• Deadlifts or squats

Step 2: Select How Long to Make Your HIIT Workout Last

• 10 seconds of high-intensity work.
• 50 seconds of rest or low-intensity work.
• Repeat for 4-8 rounds.

OR

• 20 seconds of high-intensity work.
• 100 seconds of rest or low-intensity work.
• Repeat for 4-8 rounds.

Step 3: Recover

Remember, intensity isn’t just about how much time you have to recover during a workout, it’s also what you do between workouts. To maintain intensity during your workout, remember to focus on resting 5-6 times as long as your work sets. And, don’t perform HIIT workouts every day because, at some point, your overall intensity will decrease, you won’t make progress from one training session to the next, and that will limit your results.

Now Go Get Your Sweat On

We’ve laid out why high-intensity interval training is effective, what the best HIIT workout practices are, and provided examples of some of our favorite exercises. Remember, the key to proper HIIT training is maintaining a high level of intensity for the entire workout.

Have questions? Share them in the comments below.

Or if you’re looking for more personalization and hands-on support our online coaching program may be right for you. Every client is assigned two coaches — one for nutrition and one for fitness. Find out more here. 

The post High-Intensity Training: The Most Common HIIT Workout Mistake appeared first on Born Fitness.

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Coronavirus Live Updates: Tracking the Race for a Vaccine

Researchers around the world are developing more than 125 vaccines against the coronavirus. The global economy is facing a severe downturn, a new report says.

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How’s the Economy Doing? Watch the Dentists

A crucial indicator of whether Americans feel safe returning to normal activities.

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Many Have Antibodies After Coronavirus Outbreak on Carrier Roosevelt

A C.D.C. study found that some sailors showed protection against the coronavirus three months after the onset of symptoms.

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Fauci Warns That the Coronavirus Pandemic Is Far From Over

The nation’s leading infectious disease expert tells biotech executives that Covid-19 has inflicted global damage, exposing worrisome racial disparities.

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In the W.H.O.'s Coronavirus Stumbles, Some Scientists See a Pattern

The agency’s advice sometimes lags behind rapidly evolving research into the coronavirus, experts contend.

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Where Protesters Go, Street Medics Follow

Through tear gas and rubber bullets, professional and amateur medical volunteers have stepped forward to aide the injured.

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The W.H.O. Stumbles, and Some Scientists See a Pattern

The agency’s advice sometimes lags behind rapidly evolving research into the coronavirus, experts contend.

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Flying Was Once Routine. During the Pandemic, It’s a Feat.

Masks, health checks, even worse food. Long-distance travel may never be the same.

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Coronavirus News: Live Updates

The W.H.O. walks back comments that asymptomatic transmission is rare. New Jersey’s governor lifts the state’s stay-at-home order.

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What It Looks Like Inside an Amazon Warehouse Now

Amazon, which has been under fire on worker safety, invited us into one facility to show its response.

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5 Rules to Live By During a Pandemic

There’s no playbook for living through a pandemic, so we decided to create one. With some basic rules to guide you, everyone can lower risk and live a full life while we wait for the virus to get under control.

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The Challenges of Pandemic Dental Care

“We always did a lot with respect to personal protective equipment and keeping the office clean, and now we’re tweaking what we already did to be even safer.”

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Testing Nursing Home Workers Can Help Stop Coronavirus. But Who Should Pay?

A patchwork of state and U.S. recommendations has hampered efforts to devise a uniform policy, leading to disputes over whether insurers or employers should cover testing costs.

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Live Coronavirus Updates: Disease’s Peak Is Still Far Off in Some Places

Seven million people have been infected worldwide, and new cases hit a high globally on Sunday, according to the W.H.O. Central banks are seeking new tools to offset the downturn.

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How to End Pandemic Fights With Your Partner

Couples’ fights in lockdown are often about the unremitting intensity of togetherness. The sooner you de-escalate a fight, the sooner you can begin working on real solutions.

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Concerns About Preterm Birth Extend to the Last Few Weeks

Infants born at 37 or 38 weeks were more likely to have developmental delays than full-term babies.

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F.D.A. Says Some Masks Made in China Shouldn’t Be Reused

The agency is revising its rules, saying some N95 masks mainly used by health care workers and emergency responders cannot undergo decontamination for further use.

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Growing a Family in the Shadow of a Pandemic

Six households weighed the risks of conceiving and carrying a child during the coronavirus outbreak, each balancing their concerns against an uncertain future.

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Older Adults Remain Isolated Despite Reopening. These Programs Help.

Volunteer efforts have popped up across the country to help ease the lingering isolation of the pandemic among older Americans, creating connections and unexpected friendships.

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Evelyn Caro, Nurse Who Realized a Lifelong Dream, Dies at 69

Nearing 50, with her children grown, she went back to school and became a nurse. She came out of retirement only to die of the coronavirus.

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Live Coronavirus Updates: Bailed-Out Hospitals Laid Off Staff

New Zealand is nearly back to normal, and New York City begins reopening today.

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Shearing Sheep, and Hewing to Tradition, on an Island in Maine

In a remote area of Maine, the Wakeman family maintains the traditions of island shepherding, the cycles of which have been largely unchanged for centuries.

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6,000 Strains of Bacteria Under 1 Roof

Britain’s National Collection of Type Cultures, a library of human bacterial pathogens, turned 100 this year.

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How to Start a Neighborhood Association

Of course, neighborhood associations are nothing new. But the current moment is a unique time to begin one.

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Despite Big Promises, U.S. Has Delivered Limited Aid in Global Virus Response

The State Department and U.S.A.I.D. have spent a fraction of the humanitarian assistance that Congress approved in March to help curb the coronavirus.

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Coronavirus News: Live Updates

The F.D.A. is warning against reusing some masks made in China. Democrats fear farm aid is meant to bolster Trump’s campaign.

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Cool Off, Even Without a Deep End

All you need is some running water and a splash of creativity to keep your family entertained.

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When the Office Is Like a Biohazard Lab

“If people have to stay six feet apart and have to wear masks, why are we bringing them back?”

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George Floyd Protests Add New Front Line for Coronavirus Doctors

Many physicians wish to show solidarity at the demonstrations, but some fear a second wave of infection will follow.

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U.K. Lab to Sidestep Drug Industry to Sell Potential Virus Vaccine

Imperial College aims to develop a vaccine that is cheaper and easier to manufacture and is forming a partnership to sell it in low-income countries and Britain.

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How to Have Friends Over Safely

Keep the tables six feet apart, ask people to bring their own (everything) and stock up on pretty paper hand towels.

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Coronavirus Live Updates: New Cases Are Increasing in U.S.

A New York Times analysis shows why some areas of the United States see reopening as long overdue. The daily death toll in New York falls again.

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How to Navigate Your Community Reopening? Remember the Four C’s

Close contact, confined spaces, crowds, choices — these are the considerations to ponder now.

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Coronavirus Live Updates: Virus Fears Over Global Protests

Health ministers sounded the alarm amid demonstrations against racism from Australia to Britain. Pandemic job cuts hit African-Americans and Latinos harder. And researchers questioned New York’s blanket shutdown.

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Navigating Home Care During the Pandemic

For the several million older Americans being cared for at home, the coronavirus brings new challenges.

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Make Sorbet from Canned Fruit

An almost 25-year-old hack lets you use a food processor and canned fruit to create frozen treats.

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W.H.O. Finally Endorses Masks to Prevent Coronavirus Transmission

The agency had been opposed to public use of masks, even after governments worldwide had recommended them.

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How to Hug During a Pandemic

Of the many things we miss from our pre-pandemic lives, hugging may top the list. We asked scientists who study airborne viruses to teach us the safest way to hug.

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11 of Our Best Weekend Reads

Video: How George Floyd died. At the C.D.C., what went wrong? Tara Reade’s journey. Pete Davidson is out of the basement. Farewell, Christo. And more.

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Disordered Eating in a Disordered Time

Social isolation and unstructured days add to the anxiety of those struggling to achieve a healthy relationship with food.

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Live Coronavirus Updates: Bleak Picture of Academic Loss

New research suggests that some will lose months or more of academic progress. Australia’s prime minister warns about weekend protests.

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Have a Teenager Joining a Protest? Talk About Safety First

For teens and young adults who join demonstrations, experts suggest measures that can reduce the potential for harm.

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Trump Administration Sets Demographic Requirements for Coronavirus Reports

Responding to mounting pressure for data on the pandemic’s impact on communities of color, the administration is asking states to include race and ethnicity with test results.

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Doctors Heavily Overprescribed Antibiotics Early in the Pandemic

Now they are using lessons from the experience to urge action on the growing problem of drug-resistant infections before it’s too late.

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Two Huge Covid-19 Studies Are Retracted After Scientists Sound Alarms

The reports, published in two leading journals, were retracted after authors could not verify an enormous database of medical records.

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Coronavirus Rips Into Regions Previously Spared

As the West settles into a grinding battle with the disease, the virus surges across the Middle East, Africa, Latin America and South Asia.

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Dr. Bertram Brown, Mental Health Advocate, Is Dead at 89

In the 1960s and ’70s, as head of the National Institute of Mental Health, he was instrumental in improving programs for intellectually disabled Americans.

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This Time, Hardly Anyone Followed Trump’s Lead on Virus Drugs

Prescriptions soared after the president began promoting two antimalarial drugs to treat coronavirus infections. Nothing of the sort happened when he later announced he was taking one of them.

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For the Deaf, Social Distancing Can Mean Social Isolation

Masks, enforced social distance and other public health measures intended to slow the spread of the coronavirus pose unique challenges to the 37 million American adults with impaired hearing.

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2,000 Free Meals a Night, Seasoned by Silicon Valley Chefs

With unemployment soaring in this region of haves and have-nots, a local Boys and Girls Club has transformed into a pop-up takeout operation to feed the most disadvantaged.

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Trump Narrows Search for Coronavirus Vaccine to Five Firms

The White House is eager to project progress, but the public-private partnership it has created still faces scientific hurdles, internal tensions and questions from Congress.

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Live Coronavirus News Updates

The geography of the illness is changing, and new infections top 100,000 a day. Israel’s Parliament is shut down after a lawmaker contracted the virus. The U.S. Labor Department reports 1.9 million Americans filed new claims for unemployment benefits last week.

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E-Bikes Are Having Their Moment. They Deserve It.

The benefits of owning a battery-powered two-wheeler far outweigh the downsides, especially in a pandemic.

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Benzodiazepines Tied to Higher Risk of Ectopic Pregnancy

Use of drugs like Valium or Xanax before pregnancy may increase the risk for ectopic pregnancy.

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Genes May Leave Some People More Vulnerable to Severe Covid-19

Geneticists have turned up intriguing links between DNA and the disease. Patients with Type A blood, for example, seem to be at greater risk.

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E.R. Visits Drop Sharply During Pandemic

People even with heart problems are avoiding emergency rooms because they are worried about possible coronavirus infection, according to a C.D.C. report.

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First-Time Gun Owners at Risk for Suicide, Major Study Confirms

Men were eight times as likely to kill themselves by gunshot than non-owners. Women were 35 times as likely.

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New Study Finds Hydroxychloroquine Did Not Prevent Covid-19

The first carefully controlled trial of hydroxychloroquine given to people exposed to the coronavirus did not show any benefit.

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Contact Tracing Could Be Much Easier — but There Are Tradeoffs

Lots of new app ideas are emerging to track Covid-19, but each has issues around privacy, location accuracy and how much appeal it will have to the public and to health officials.

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Tests for Coronavirus Vaccine Need This Ingredient: Horseshoe Crabs

Modern medicine still depends on this animal’s blood to test for bacteria in vaccines. And an alternative test requires further study.

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Coronavirus News: Live Updates

By winnowing the field, the White House hopes to speed the process of vaccine development. The tally of new cases is rising in the U.S., partly because of expanded testing. Italy ends travel restrictions.

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Tests for Coronavirus Vaccine Need This Ingredient: Horseshoe Crabs

Modern medicine still depends on this animal’s blood to test for bacteria in vaccines. And an alternative test requires further study.

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Coronavirus Live Updates: Infection Fear Over Protest Crowds

Epidemiologists said the demonstrations would almost certainly lead to more cases. And a Times review detailed a series of failures at the C.D.C.

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How a Delay in Colonoscopy Screening May Affect Cancer Risk

For people at low risk for colon cancer, delays in colonoscopy screening may not dramatically affect cancer risk, a new study suggests.

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‘They Let Us Down’: 5 Takeaways on the C.D.C.’s Coronavirus Response

Early mistakes in testing, aging data systems, clashes with President Trump and an overly cautious culture shook confidence in the nation’s premier public health agency.

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The C.D.C. Waited ‘Its Entire Existence for This Moment.’ What Went Wrong?

The technology was old, the data poor, the bureaucracy slow, the guidance confusing, the administration not in agreement. The coronavirus shook the world’s premier health agency, creating a loss of confidence and hampering the U.S. response to the crisis.

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How to Read a Coronavirus Study, or Any Science Paper

Published scientific research, like any piece of writing, is a peculiar literary genre.

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Lawmakers Say Puff Bar Used Pandemic to Market to Teens

The e-cigarette company, which has quickly eclipsed Juul, has advertised its products as a break from “parental texts and WFH stress.”

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Who’s Wearing a Face Mask? Women, Democrats and City Dwellers

A Gallup poll found that only a third of Americans said they always wore a mask outside the home. Gender, political party and education level may play roles in the decision.

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Gay Couples Can Teach Straight People a Thing or Two About Arguing

Same-sex couples, on average, resolve conflict more constructively than different-sex couples, and with less animosity, studies have shown.

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Pregnancy Loss Tied to Increased Risk of Type 2 Diabetes

Compared with women who had delivered, those who experienced a pregnancy loss were at an 18 percent increased risk for Type 2 diabetes.

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Scientists Question Medical Data Used in Second Coronavirus Study

Medical records from a little-known company were used in two studies published in major journals. The New England Journal of Medicine has asked to see the data.

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Red Cross Warns of a ‘Staggering’ Drop in Blood Supplies

Hospitals have resumed elective surgeries and many Americans are venturing out of their homes again, but the rate of donations has yet to bounce back.

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Scientists Question Medical Data Used in Second Coronavirus Study

Medical records from a little-known company were used in two studies published in major journals. The New England Journal of Medicine has asked to see the data.

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Live Coronavirus News Updates

Some lessons: We will live with the virus for a long time and you should be wearing a mask. Additional cases are emerging in cities that have seen large protests. Paris is reopening cafe terraces.

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Monster or Machine? A Profile of the Coronavirus at 6 Months

Our “hidden enemy,” in plain sight.

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Medical Workers Should Use Respirator Masks, Not Surgical Masks

The surgical masks used in risky settings like hospitals offer much less protection against the coronavirus, an analysis found.

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How Do You Decide if Children Can Play Together Again?

As always, parents must weigh the risks, look at what the experts say and make decisions based on their own level of comfort.

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Coronavirus News: Live Updates

“You see mass gatherings that could potentially be infecting hundreds and hundreds of people after everything we have done,” New York’s governor said. Hong Kong has banned an annual Tiananmen Square vigil, citing the virus.

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Six Months of Coronavirus: Here’s Some of What We’ve Learned

Much remains unknown and mysterious, but these are some of the things we’re pretty sure of after half a year of this pandemic.

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After 6 Months, Important Mysteries About Coronavirus Endure

Times journalists summarize some of the most critical things that scientists and public health officials have yet to understand.

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Mass Extinctions Are Accelerating, Scientists Report

Five hundred species are likely to become extinct over the next two decades, according to a new study.

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U.S. and Chinese Scientists Trace Evolution of Coronaviruses in Bats

Researchers whose canceled U.S. grant caused an outcry from other scientists urge preventive monitoring of viruses in southwestern China.

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Zappos Offers to Listen to Pandemic Worries

In response to rising anxiety over the coronavirus, the shoe retailer Zappos started a customer service line that people can call for anything — even to chat.

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Live Coronavirus News Updates

Hong Kong has banned an annual Tiananmen Square vigil, citing the virus. Protests in the United States have raised concerns about a second wave of infections. Despite the unrest, U.S. stocks wavered and global markets rose.

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