{"id":6368,"date":"2017-01-26T13:33:10","date_gmt":"2017-01-26T13:33:10","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=6368"},"modified":"2017-01-26T13:33:10","modified_gmt":"2017-01-26T13:33:10","slug":"fitness-infographic","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2017\/01\/26\/fitness-infographic\/","title":{"rendered":"Fitness Infographic"},"content":{"rendered":"<p>A fitness infographic from Monster Supplements &#8211; I actually created this when I was working for a marketing agency and doing a campaign for them.<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"6371\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/01\/26\/fitness-infographic\/mswithdrew3-5\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?fit=2747%2C8690&amp;ssl=1\" data-orig-size=\"2747,8690\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;MSwithDrew3&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"MSwithDrew3\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?fit=324%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-6371\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/01\/monstersupps.jpg?resize=2747%2C8690&#038;ssl=1\" alt=\"fitness infographic\" width=\"2747\" height=\"8690\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2>4\u00a0minutes of Exercise can\u00a0Produce Significant Benefits<\/h2>\n<p>I&#8217;d also like to add &#8211; for those put off exercise due to time, that you don&#8217;t need a lot of time to gain significant benefits from exercise.<\/p>\n<p>In fact, research has shown that doing 2, 4-minute bouts of high-intensity exercise per week, can benefit markers of health, such as blood glucose levels.<\/p>\n<p>In fact, the 4-minute bouts of interval training, include a total of one minute&#8217;s rest!<\/p>\n<p>For example:<br \/>\nOn an exercise bike<br \/>\nYou would complete one 20 second sprint, then rest for 10 seconds,<br \/>\nthen do another sprint for 20 seconds, rest for 10.<br \/>\nRepeat until the 4 minutes is complete.<\/p>\n<p>This is known as a Tabata interval.<\/p>\n<p>You don&#8217;t even need an exercise bike, you can do them with bodyweight squats.<br \/>\nYou can try press ups, but they are extremely difficult to do for the full 4 minutes!<\/p>\n<p>More information on these &#8216;Tabata intervals&#8217; can be found on the BBC website <a href=\"http:\/\/www.bbc.co.uk\/news\/health-17177251\" target=\"_blank\">here<\/a>.<\/p>\n<p>You can download an app, or use a Tabata timer on youtube to complete the intervals.<\/p>\n<h2>One Set Training &#8211; Takes One Minute or Less Per Bodypart<\/h2>\n<p>In addition, a lot of research shows that one set of resistance exercise is as beneficial as doing 3. So even if you can only do one set of press ups and one set of squats, every other evening, that&#8217;s enough to gain or at least maintain muscle mass.<\/p>\n<p>More information on one set training can be found <a href=\"https:\/\/breakingmuscle.com\/learn\/save-time-and-get-stronger-with-single-set-training\" target=\"_blank\">here<\/a>.<\/p>\n<p>Some ideas for working out at home can be found <a href=\"http:\/\/blackbeltwhitehat.com\/fitness\/ultimma-100-home-workouts\/\">here<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A fitness infographic from Monster Supplements &#8211; I actually created this when I was working for a marketing agency and doing a campaign for them. &nbsp; &nbsp; 4\u00a0minutes of Exercise can\u00a0Produce Significant Benefits I&#8217;d also like to add &#8211; for those put off exercise due to time, that you don&#8217;t need a lot of time [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,1677,1],"tags":[84363961,784152946,1006278,207570616,6862327],"class_list":["post-6368","post","type-post","status-publish","format-standard","hentry","category-fitness","category-nutrition","category-uncategorized","tag-fitfam","tag-fitness","tag-home-workouts","tag-one-set-training","tag-tabata-intervals"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fitness Infographic - Fitness &amp; 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Conditioning for Paintball [2023]","author":"Dave","date":"June 27, 2016","format":false,"excerpt":"Fitness for Paintball Playing paintball is great for your health. Running, jumping, climbing, crawling and getting your heart rate up and socialising are all solid benefits for you. Once you get serious about playing paintball, you'll see how fitness plays a key role in how well you can play. If\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/img7JOp1d9M\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7652,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/08\/26\/fitness-training-for-firefighters\/","url_meta":{"origin":6368,"position":1},"title":"Fitness Training for Firefighters","author":"Dave","date":"August 26, 2017","format":false,"excerpt":"Training ideas for those wanting to join the fireservice. The fitness tests, that form part of the selection process in the UK are: The 6 National Firefighter Physical Tests Ladder Climb Casualty Evacuation Ladder Lift \/ Lower Simulation Enclosed Spaces Equipment Assembly Equipment Carry There is more information about each\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/RvF1cvXgKbU\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13615,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/23\/football-soccer-fitness-pdf-2022\/","url_meta":{"origin":6368,"position":2},"title":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]","author":"Dave","date":"October 23, 2022","format":false,"excerpt":"Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! Ideally a conditioning or fitness program (\"programme\" is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the off or pre\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/UoIJYI2mI34\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12961,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/03\/18\/6-weeks-boxing-training-pf\/","url_meta":{"origin":6368,"position":3},"title":"6 Weeks Boxing Training .pdf  [2026]","author":"Dave","date":"March 18, 2022","format":false,"excerpt":"6 weeks isn't enough time to get to an elite level but let's say you've signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you'll need a plan and a program, or programme if you're British. You can\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"jab parry","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":4137,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/03\/31\/bodyweight-workouts\/","url_meta":{"origin":6368,"position":4},"title":"Bodyweight workouts","author":"Dave","date":"March 31, 2016","format":false,"excerpt":"A friend in work has asked me to design him a bodyweight workout, so I thought I may as well make it into a blog post: Session 1 Tabata Interval - Sprints (if outside) or Squats if inside Use a tabata interval timer, or this video: https:\/\/youtu.be\/oo4sKMQReCE Tabata intervals involve\u2026","rel":"","context":"In &quot;Books&quot;","block_context":{"text":"Books","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/books\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/05\/06\/cross-training-for-mma-infographic\/","url_meta":{"origin":6368,"position":5},"title":"Cross Training for MMA &#8211; Infographic","author":"Dave","date":"May 6, 2019","format":false,"excerpt":"Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. It doesn\u2019t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. Switching it up to include strength training and\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6368","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=6368"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6368\/revisions"}],"predecessor-version":[{"id":6395,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6368\/revisions\/6395"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=6368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=6368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=6368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}