News — Training

Protein: How Much to Eat and When?

Posted by Amanda Scott on

Research suggests that people who engage in strength training need higher levels of protein. But how much?  The Recommended Daily Allowance for protein consumption is 0.36 grams per pound of body weight. However, studies have shown that this amount may need to be doubled for people who engage in vigorous exercising. At 0.72 grams per pound, a person weighing 120 pounds would want to consume 86 grams while a person weighing 180 pounds would want to consume 130 grams of protein. This additional protein will help support muscle recovery as well as growth. It’s also important to consume protein throughout...

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How To Get a Great HIIT Workout with the AirBike

Posted by Amanda Scott on

The basis of high intensity interval training (HIIT) is to give high-intensity effort for quick bursts followed by short periods of rest. To get calorie-torching results on the AirBike, simply crank up the pace and push yourself for a 30-second sprint. Then cool down and pedal slowly for a 60-second recovery period before ramping up again for another intense sprint. Exercising at around 80% of your maximum heart rate during the high intensity phases will deliver the best results. The AirBike makes it easy to stay in this range by constantly measuring your heart’s beats per minute. A simple way...

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How To Get a Great HIIT Workout with the AirRunner

Posted by Amanda Scott on

The basis of high intensity interval training (HIIT) is to give high-intensity effort for quick bursts followed by short periods of rest. Since the AirRunner is powered by your own energy, all you have to do to attain a muscle-burning HIIT workout is to sprint for 10 seconds (beginner), 20 seconds (intermediate), or 30 seconds (advanced) followed by a 30-second recovery period of light walking or jogging. The best HIIT results will be obtained by pushing yourself to 80% of your max effort while sprinting. By repeating the process of sprinting followed by recovery for 21 phases, you’ve now completed...

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Five Major Benefits of HIIT

Posted by Amanda Scott on

High intensity interval training (HIIT) has become a hit in gyms throughout the country for its focus on giving maximum effort to achieve maximum results. HIIT can burn calories and fat in a shorter period of time and continue to burn calories and fat well after your workout is finished! Let’s take a closer look at the benefits of HIIT: 1) Burn more calories and fat in less time. Research has shown HIIT increases the heart rate and burns more calories in less time than standard aerobic workouts. Studies found that 20 minutes of high intensity interval training can produce...

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What Is HIIT Training?

Posted by Melinda Herrera on

HIIT, or high intensity interval training has become one of the most popular fitness trends of the 2018 and for good reason.

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Training for MMA with Assault AirBike

Posted by Amanda Scott on

The best fighter doesn’t always win the fight. The individual that wins the fight is the guy who fights the best on that given night. The single greatest factor in determining who fights the best may not reside in ones brawn, but rather their mind. As a former fighter and trainer, I know from firsthand experience that training for a fight is 90% physical and 10% mental, yet when you enter the octagon for a match, it becomes 90% mental and 10% physical because all of the physical preparation is done. Preparation is important and timing is everything. Assault fitness...

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The Big Three: Press, Pull, Squat (PPS)

Posted by Amanda Scott on

Every time you step into the gym, before you exit the gym, or before you put a final stamp on that masterpiece of a workout, there are three variables you must consider: Did I press anything? Did I pull anything? Did I squat anything? If the answer to any of those three questions is “no,” your workout is an incomplete body of work! I give my athletes the same advice I follow in regards to training. There are many different programs, philosophies and agendas. When applied, most of these efforts simply miss the mark. My approach focuses on reducing the...

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3 Basic Principles to Better Health Without Exercise

Posted by Amanda Scott on

The intention of this post is not to understate the importance of exercise. I’m sure we all understand the value of a sound strength and conditioning regimen. The purpose of this post is to get you to focus on a broader picture of health and performance and embrace the smaller, often overlooked details. You don’t need to be a superstar to get results, you just have to become a better technician and that’s not limited to lifting and cardiovascular exercise. It’s the little things done consistently over a period of a lifetime. A fully-integrated approach taking into account all aspects of...

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Training for Regionals Workout #6 – How to Convert Miles to Kilometers on the Assault AirBike

Posted by Amanda Scott on

How to Convert Miles to Kilometers on the Assault AirBike: As Assault Fitness Products continues to grow in their international reach and bandwidth, the question concerning the conversion of the distance metrics from miles to kilometers (meters) has moved to near the top of our “most frequently asked” questions. Assault is also thrilled that one of this year’s CrossFit Regionals workouts features a 1km (1000 meter) bike component. To get your Assault AirBike into Regionals-ready mode, here is how to convert the console to measure kilometers instead of miles. Conversion is easy and fast. Follow these three simple steps for converting miles...

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