In the age of screens and LEDs, our world is saturated with blue light. Without even being aware of its constant presence, blue light is affecting our bodies–both in positive and negative ways.

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Blue light is part of the visible light spectrum or the band of the electromagnetic spectrum that can be seen by the human eye. Blue light has the shortest wavelength, which means it produces higher amounts of energy.

About one-third of all visible light is considered blue light, most of which comes from the sunlight. Blue light, particularly from this natural source, does have some benefits. It boosts alertness and mood, aids memory and brain function, and regulates your circadian rhythm. 

However, prolonged exposure to artificial sources of blue light like fluorescent light, LED TVs, laptops, smartphones, and tablets, can have negative effects. Spending too much time looking at various devices or holding a device too close to your eye can harm your eyes, sleep, and overall health. 

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Harmful Effects of Blue Light 

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On average, Americans spend 4 hours and 37 minutes looking at their phone every day; not to mention all of the time they spend on their laptops or watching TV…sometimes at the same time!¹ So it’s no wonder why nearly 70% of Americans report having symptoms of digital eye strain such as eye discomfort and fatigue, dry eye, blurry vision, and headaches

Our eyes are not able to effectively block blue light, which means that nearly all visible blue light passes through your eyes and to the brain. Over time, the constant exposure to blue light can damage retinal cells and cause vision problems such as age-related macular degeneration,  cataracts, and eye cancer.

As their eyes can absorb more blue light than adults, children are even more at risk of these dangers.²

But blue light can hurt more than your eyes.

At nighttime your body naturally produces a hormone called melatonin, which helps manage your sleep-wake cycle or your circadian rhythm. Darkness stimulates your body’s secretion of melatonin allowing you to get a good night’s sleep.

However, exposure to blue light before bedtime also can disrupt the release of melatonin, making it harder to fall and stay asleep.

Interruption of the circadian system plays a role in the development of sleep disorders as well as type 2 diabetes, cardiovascular disease, obesity, cognitive dysfunctions, and cancer.

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What You Can Do About it?

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Thankfully, there’s a few ways you can help minimize the risks associated with Blue Light.

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• Get outside during the day. Exposing yourself to natural sources of blue light will not only boost your mood and energy during the day but will also help your ability to sleep at night.
  
  
• Take a screen break at night. Power down your devices 2-3 hours before bed to help your body’s natural production of melatonin.
  
  
• If you can’t totally avoid screens in the evening, use blue light-blocking glasses or blue-light filters for your smartphone, tablet, and computer screen, particularly at night. Many smartphones, tablets, and computers now have a “night shift” feature, which automatically shifts the screen colors to a warmer hue later in the day.
  
  
• Use dim red lights for night lights. Being on the opposite end of the visible light spectrum, red light is less likely to shift circadian rhythm and suppress melatonin.
  
  
• Reduce your screen time. Follow the 20-20-20 rule to reduce digital eye strain. Take a 20-second break to view something 20 feet away every 20 minutes.
  
  

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Introduction

Building good habits can be hard. If you don’t have something to get you to push through the hard, you never will. Not because you can’t. Because you won’t. As a child of God, you have nearly infinite potential. But if you don’t find the reasons for unlocking that potential, you never will. Hope is about finding the reasons that move us beyond our present difficulties, beyond “achieving our goals.” Hope is about becoming who we were meant to be, AND it’s about making the world (or at least our little corner of it) the way it was meant to be. Hope is about fulfilling our destiny. That destiny has six components, sometimes called...

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The Six Human Needs

If you’re familiar with Maslow’s Hierarchy, this isn’t that. The six human needs explain why we do what we do. Everything. They are built into us by God. And they come in pairs that each of us experience as a sort of tension.

1. Certainty/Comfort: This is our need to avoid pain and have at least some pleasure. It’s our survival instinct. It’s what would make you stop reading this if the ground started shaking underneath you, and your brain said, “Earthquake!” However, if all we had in life was certainty, we’d be bored because God gave us a second human need for…

2. Uncertainty/Variety: We all need stimulation. We all need novelty. We all need mystery and adventure. Not just in stories we read, in our own lives. If you’ve been following God for anything length of time, you’ve experienced Him calling you out of your comfort zone to do something you “never” would have done otherwise. And after freaking out a bit, you liked it.

3. Significance: We all need to feel unique, special different. We all need to feel wanted or needed. We need to feel like our lives matter. That’s not something wrong with us. That’s straight from God who made us to share in His glory. However, some people feel so unique, special, and different that they end up taking their own lives because they no longer feel…

4. Love/Connection: We all need to feel a sense of belonging, a sense of “being one with.” You can call it the “nuptial meaning,” but it’s not just that. It’s intimacy. It’s family and friends. It’s sharing life’s ups and downs. Some people settle for connection because love’s too scary, but we all need it.

5. Growth: Humans, like all living things, are meant to grow. If you’re not growing, you’re dying. We’re all meant to learn, to expand, to become more. Children grow, and the Master has said, “If you don’t become like little children…” But it’s not enough just to grow, we’re also made for…

6. Contribution (to the greater good): Corny as it sounds, the secret to living is giving. “Offer your bodies as a living sacrifice, holy and pleasing to God. This is your spiritual worship.” (Rom 12:2) Life is not about what we have or accomplish. It’s about what we contribute. That’s not just the “Golden Rule,” it’s built into our nature by God Himself.

Your Driving Force

But people are so different. If everyone has the same six needs, why are our choices so diametrically opposed. That’s a great question, and the first part of the answer is this: Not everyone values their six needs in the same way. Some of us are certainty freaks. We’ve never jumped out of an airplane, and we don’t want to. Others of us, uncertainty freaks, have and would do it again… happily. Some of us want to be different from everybody else, even if it means sabotaging relationships. (Ah sweet significance.) Others of us want to fit in, even at the cost of our integrity. (Ugh, co-dependent connection.) Your top one or two needs are your driving force. If you look at your life through the lens of the six human needs, you will start to notice patterns. What did you say “yes” or “no” to? Why did you do what you said you would? Or not? Once you figure out what drives you’ll, you’ll begin to understand…

Your Vehicles

Vehicles are what move us from where we are to where we want to be: from fear to certainty, from boredom to uncertainty, from nobody to significance, from lonely to loved, from stagnant to growing, from meaninglessness to contribution. Why would someone want to make a billion dollars? Significance probably, right? Why would someone else want to give a billion dollars to charity? Sounds like contribution to me. The beauty of vehicles is that they can take us any place we want to go, and some vehicles can help us meet multiple needs at the same time. Let me give you an example: I used to know a priest who gave spiritual direction on a regular basis. This gave him a sense of certainty about his vocation. AND it gave him a sense of variety because he never knew what people would bring to him. AND it gave him a sense of significance because he felt like he was making a unique impact on the lives of others. AND it made him feel love because he was “one with” his directees through compassion and empathy. AND it filled his need for growth because he would learn different distinctions as the Spirit moved him. AND it gave him a sense of contribution as he helped people take the next step on their journey. He met all six of his needs with one vehicle. Lastly, let’s talk about…

The 3 Ultimate Vehicles

God desires to give us hope, hope about ourselves and the world around us. What forms does this hope take?

1. The first is our identity, our God-given name. “A name expresses a person’s essence and identity, and the meaning of this person’s life”—CCC 203. Our name gives us certainty about who we are. At the same time, a name reveals our near-limitless potential (aka uncertainty) as creatures made in the image and likeness of God. A name is a promise, God’s promise that He will never leave you and daily lead you. Of course our parents gave us a name. And most of us chose a name at confirmation. But if you haven’t already, perhaps now is a good time to ask God, “What is Your name for me?”

2. Vision: “Without a vision, people perish” (Prov 29:18). God has promised us a “new heavens and a new earth,” and that begins right now. If you handed God your life and everything in it, what would He do with it? Dream big. Not that you have to achieve it all. But you could start to pray for it (contribution) and take little steps (grow) towards making your dream and His a reality.

3. Your personal mission: God put us all here for a purpose. And that purpose is in some way unique to us and our circumstances. I can’t fulfill your mission. You can’t fulfill mine. We are alteri incommunicabilis, that is irreplaceable. You have your role in the Body of Christ that no one else has or can have. You are unique (aka significance). And you are one with the whole Christ (aka love/connection). You can do something to have a positive impact in others’ lives, and only you can do it.

Conclusion

When it comes to habits, reasons come first, answers come second. We can spend a lot of time on HOW to build good habits, but if you don’t have a big enough WHY none of these strategies will ever matter. What’s your why? What’s your hope? Have you let God make it big enough to move you through the tough times?

Things to try

1. Take some time with the six human needs and look at your story. Which one or two needs have you valued most in the past? Which one or two do you value most today? How is this helping you? How might it be holding you back?

2. Take a look at your vehicles, the things you already do on a regular basis. How do they meet your six human needs? Are there any of them you’d like to get rid of? Since they are meeting some of your needs, how could you replace them with a vehicle that meets those needs at a higher level, or perhaps meets some needs that your current “bad habit” can’t?

3. Is there new habit you’d like to start but haven’t yet? How does it fail to meet your six human needs, particularly your driving force (your top 1-2 needs)? How could you tweak it so that it does meet your needs at a higher level?

4. Who are you in God’s eyes? If you don’t know, ask Him.

5. Imagine what could happen if you handed your whole life over to God. Write down some things that would be different for yourself. And for others. Begin to pray for these intentions and see where God moves you.

6. Consider your place in the Body of Christ. What can you do for those God has placed in your life that no one else can? Maybe it doesn’t seem like much to you. Maybe it means everything to them.

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Children today are spending more time inside than ever before. The average American child spends on average 5-8 hours a day looking at a screen, while only getting 4-7 minutes of unstructured outdoor play. 

However, studies agree that kids who play outside are smarter, happier, and less anxious than kids who spend more time indoors.

Author Richard Louv best known for his book Last Child in the Woods writes: “Time in nature is not leisure time; it's an essential investment in our children's health.” Playing outside is as important as eating nutritious food or getting a full night’s sleep for human health. 

So, how can you, as a parent, encourage your children to get outdoors? Go with them!

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Here are some helpful tips and fun ideas to get your family outside this summer and begin cultivating a habit that will last a lifetime. (Psst…don’t forget to check out our summer safety tips before you go).

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Take a walk 

Walking is one of the simplest and most effective ways to get outside and stay active. Explore your neighborhood, visit local parks, or find scenic walking trails. Use this time to talk about your day, share stories, and enjoy each other's company. You can also turn it into a fun adventure by playing games like "I Spy" or counting how many different types of birds or flowers you can spot.

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Eat meals outside

Eating is an essential part of your day anyway, why not stack this habit with the habit of getting outdoors? Set up a picnic blanket in the shade and enjoy meals or snacks at a nearby park or on your lawn. 

You can even prepare the meals outside too if you want to avoid turning on your oven; cook on the grill or let the kids warm up hot dogs over a bonfire.

Looking for some healthy snacks to help you beat the heat? Check out these Healthy Summer Snack recipes or Nutritious Summer Smoothie ideas.

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Gardening

Gardening is not only therapeutic but also teaches children about the importance of nurturing God's creation. It's a wonderful way to spend time together, get moving, and cultivate a sense of wonder right in your own backyard. 

Start small with a few pots of herbs or flowers, or take on a bigger project like a vegetable garden. Let your kids help with planting, watering, and harvesting. It’s a hands-on way to teach them about responsibility and the lifecycle of plants.

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Go for a Swim

Heading to the beach or a local lake can be a fantastic way to cool off and enjoy the summer sun. Swimming, building sandcastles, and playing beach games are great ways to stay active and have fun.

Make sure to always keep a close eye on children when they’re near water and follow all safety guidelines. Bring plenty of sunscreen, water, and healthy snacks to make the most of your day out.

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Family Hikes and Nature Walks

Exploring nature trails and hiking paths is an excellent way to enjoy the beauty of God’s creation while getting some exercise. Choose trails that are suitable for your children's ages and fitness levels.

Before you head out, make a list of nearby parks or nature reserves and choose a new one to explore each week. Bring along a guidebook on local flora and fauna to make it educational and engaging. Pack a picnic, bring plenty of water, and don’t forget to take lots of breaks to enjoy the scenery.

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‍Camping

Camping is an immersive way to experience the outdoors and bond as a family. It offers a break from screens and daily routines, allowing everyone to reconnect with nature and each other.

Plan a camping trip to a nearby campground or even set up a tent in your backyard. Teach your kids essential outdoor skills like setting up a tent, building a fire, and cooking over a campfire. Share stories, sing songs, and enjoy the simplicity of life away from modern distractions.

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The heat is on!

With the high temps and the humidity of the summer months, staying active can feel like an even bigger challenge. Who wants to move when you could lounge poolside (or hide comfortably in your air conditioned room)?

Exercising is crucial to your physical and mental health and it would not do, to let your body take a 2+ month vacation just because of a little heat.

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Here are six ways you can move more during the summer months:

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Early Morning or Evening Workouts

The coolest parts of the day are ideal for outdoor activities. Taking advantage of the early morning or late evening hours can help you avoid the intense midday heat. 

Start your day with a brisk walk, jog, or bike ride. The morning air is often cooler and more refreshing, providing a pleasant environment for physical activity. 

Alternatively, use the cooler evenings for a calming walk, pilates session, or strength training. Evening workouts can be a great way to unwind after a busy day, allowing you to enjoy the benefits of exercise without the discomfort of peak temperatures.

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Build more natural movement into your day

Incorporating more natural movement into your daily routine can help you stay active without a structured workout. 

Gardening is a fantastic way to enjoy the outdoors and get some exercise. Spend time in your garden planting, weeding, and watering; these activities not only keep you moving but also allow you to appreciate the beauty of nature. 

Taking the stairs or parking a little further from your destination is another simple way to add movement to your day. Opt for active commuting whenever possible—if you live close to work or shops, consider walking or biking instead of driving. These small changes can accumulate, significantly boosting your daily physical activity.

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Water-Based Activities

Water activities are perfect for staying cool while staying active. 

Swimming, whether at a local pool, lake, or beach, offers a full-body workout that is gentle on the joints. Swimming laps, treading water, or simply playing in the water can help you stay fit while keeping the heat at bay. 

Water aerobics classes are also an excellent option, combining the benefits of a group workout with the refreshing feel of being in the water. Stand-up paddleboarding or kayaking can be both fun and challenging, providing a unique way to engage your core and improve your balance while exploring the water.

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Slow Down

When temperatures rise, it's important to adjust the intensity of your workouts to prevent overheating. 

Choose to take a leisurely walk instead of a fast-paced one. Slowing down doesn't mean you're not benefiting from your exercise; even a gentle walk can improve cardiovascular health, reduce stress, and enhance mood. Walking in shaded areas, such as tree-lined streets or parks, can make your experience more comfortable. Additionally, carrying a water bottle and taking breaks to rest and hydrate can help you manage the heat effectively.

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Workout inside

When it’s too hot to be outside, bring your workouts indoors. Many effective exercises can be done in the comfort of your home or at an air-conditioned gym. 

The Pietra Fitness Online Studio also provides guided sessions like Pilates, strength training, or high-intensity interval training (HIIT). New here? Try a 14-day free trial!

Joining a local gym or community center can also offer a variety of fitness classes and equipment to keep your routine interesting. Interactive fitness games or apps can make indoor workouts fun and engaging, ensuring you stay active despite the heat.

Indoor facilities like malls often have walking clubs or allow individuals to walk the perimeter before stores open. Utilizing air-conditioned gyms or recreation centers can provide a comfortable space for your regular workouts. Engaging in activities like indoor swimming, badminton, or basketball can also be a great way to stay active without braving the outdoor heat.

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Stay Hydrated and Dress Appropriately

Also remember, proper hydration is crucial, especially during the hotter months. Dehydration can quickly lead to fatigue and decrease your ability to stay active.

Carry a water bottle and sip regularly throughout the day. Eating hydrating snacks like fruits and vegetables with high water content, such as watermelon, cucumbers, and oranges, can also help keep you hydrated. 

Additionally, wearing lightweight, loose-fitting clothing made from moisture-wicking materials can help you stay cool and comfortable. Protect your skin from the sun by wearing hats, sunglasses, and using sunscreen.

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By implementing these strategies, you can stay active and healthy throughout the summer months. Remember, the key is to adapt your routine to the weather and find enjoyable activities that keep you moving, even in the heat. 

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Stay cool, stay hydrated, and keep moving!

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Whether you have acres of land or just a few pots on a balcony, cultivating a garden is the perfect summer hobby. 

Not only is it a peaceful and satisfying experience to grow your own food or flowers, but it can be a powerful catalyst for wellness as well.

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Gardening provides a holistic approach to well-being, combining physical activity, mental health benefits, and nutritional rewards.

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Increased Exercise

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Gardening allows you to incorporate more natural movement into your day and mimics a full body workout. Functional movements such as the movements done when weeding, digging, lifting, or raking, helps you tend to the needs, not just of your garden, but also your body.

By taking your joints through their whole range of motion, you can strengthen and stabilize your muscles, improve mobility and flexibility, alleviate pain, and help prevent injuries.

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Improved Mental Health

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Gardening helps to improve your mental and emotional health for a variety of reasons. For one, it is a form of exercise and exercising does help to lighten mood and lower anxiety. It also encourages deeper breathing and time outdoors both of which help to reduce stress in the body and mind. 

Gardens also require a certain level of routine to care and maintain throughout the growing season. Humans crave routine, as it gives structure to our day. The garden care routine which includes regular watering and weeding creates a soothing rhythm in the midst of an otherwise busy life. 

One study in particular found that gardening, far more so than even reading, helped to significantly lower the stress hormone cortisol. ¹

Additionally, studies have found that gardening helps to improve cognitive function, including memory, attention, and problem-solving skills.²

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Improved Diet

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Beyond the mental and physical benefits, gardening offers the reward of healthy and delicious homegrown produce, adding a rich variety of tastes and essential nutrients to your diet. 

When you cultivate your own fruits, vegetables, and herbs, you gain access to the freshest ingredients possible, often superior in flavor and nutritional value compared to store-bought counterparts. Homegrown produce is typically richer in vitamins, minerals, and antioxidants because it is harvested at peak ripeness, ensuring maximum nutrient density. 

Also as they are grown in your garden, you can also guarantee your produce does not contain pesticides or preservatives. 

Tending a garden can transform your physical health, mental well-being, and dietary habits this summer. So, grab your trowel and head outside!

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“Faith is the proof of things not seen”-Heb 11:1

Introduction

Imagine:

• You’ve been fired from your job

• Your home and savings have been confiscated

• People you’ve helped have turned against you

• You’re in jail awaiting trial and probably a death sentence

• You can’t talk to anyone: friends, family, even your guards

• All because you were falsely accused by notorious liars

• And your judge will not listen to your arguments of innocence.

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What would you feel? Betrayal? Rejection? Loneliness? Confusion? Anger? Self-pity? How tempting would it be to think: “Why is this happening to me? God isn’t with me. He doesn’t care about me. If He did, He’d never let this happen.” But He did. Why?

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Principles of Faith

Evil is a mystery, the mysterium iniquitatis. The entirety of the Christian faith is an answer to the question of evil. However, there are a few key principles that can help us on our journey:

1. God the Creator is always working. Always.

2. His work is for our happiness, our good, our holiness (cf. Rm 8:28).

3. Therefore, the Present Moment has been perfectly crafted by Infinite Wisdom and Goodness to turn you into a saint.

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This is easy to see when things are going beautifully: when we fall in love with our future spouse, when we hold our baby for the first time, while we watch a sunset. But what about those other times?

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The Hidden God

“No one has ever seen God,” says John in his Gospel prologue (1:18). He can be known through His works, but His ways are not our ways. Sometimes, God our King comes disguised as a baby, the son of a carpenter, a mendicant preacher, a criminal sentenced to death, a gardener. Sometimes, the medicine He offers us tastes like poison, the banquet he lays out for us looks like an empty table, the fresh air He surrounds us with smells like toxic fumes, the freedom He offers constrains us like an inescapable trap. When our senses and reason are telling us we’re dying, what are we supposed to do?

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Questions Are the Answer

When it comes to the nitty-gritty of our lives, faith does not give us the answers. Faith gives us the light to seek the answers. And we’ve been commanded by our Lord to do so: “Seek and you will find.” It’s on us to seek the good in a “bad” situation. Because God dreams of making us saints, He will do whatever it takes to make us the way He wants. AND, He’s going to call us to participate in His dream for us. Our job is to find the King dressed like a Beggar. To see through the scary masks and hideous disguises to the reality of God’s Work in our lives, His “divine providence.”

We seek when we turn to God in prayer and ask Him real questions:

• Lord, who can do more than I can ask or even imagine; what are you giving me right now?

• Master, what are you teaching me right now?

• Good Shepherd, where are you leading me right now?

• Lord, who are you calling me to be right now? (Hint: Saint “your name here”)

These questions feel crazy. They feel wrong. The temptation is to listen to our own minds say “Nothing. Nowhere. No one.” Don’t buy into that. Go into your inner sanctuary and speak with the Lord Himself. Remember, God’s providence is happening for you, not to you. It’s happening for your holiness though, not for your hedonistic pleasure or so you can stay in your comfort zone.

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Starting Out

There are 3 ways, you can practice the virtue of faith today:

1. If you’re in a pickle right now, ask God these 4 questions and listen for His answer. Begin a conversation with Him, even if it’s a bit like an argument.

2. If things are pretty good right now, think back to one of your worst moments. What did God give you or teach you in that? Where did He lead you? Thanks to that tough time, who or what is in your life now? How are you a better person because of the struggles you’ve been through? Maybe take a minute to write down some of your answers on The Light of Faith Worksheet and think about the good brought out of that bad situation. But don’t do it more than once; you might accidentally develop a habit.

3. This last one is only for the most courageous. Look outside yourself. Who do you know is going through a tough time right now? As a friend, what if you stepped out of your comfort zone and encouraged them to ask God these 4 “crazy” questions?

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PS. The scenario in the introduction really did happen to St. Boethius. As a result of his unjust incarceration, he wrote a masterpiece entitled The Consolations of Philosophy, a staple of Great Books programs throughout the West. If you’ve never read it before, you owe it to yourself to give it a try.

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A friend shared this unique breakfast beverage with me years ago. I hesitated to try it, but when I heard about all it could do for you, I thought, what can I lose? Except maybe a few pounds, which is one of the long list of touted benefits. Hehe! I can’t say I loved it at first, but I am the type of person who doesn’t give up easily. The ingredients are typical items in your pantry, so again, what could I lose? I started drinking it first thing in the morning, and in time, my morning, warm “tonic” began to make me feel refreshed, balanced, and more energetic. Also, I started to love the taste. Now, I can’t imagine going through my day without it. I am excited to share my recipe with you to see if it can help you as much as it has helped me. But first, I would like to share a few of the benefits of the ingredients:

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Apple Cider Vinegar: According to the Cleveland Clinic, apple cider vinegar has been around for thousands of years and was used as a treatment for coughs and infections. Some possible benefits they list as backed by science are lowering blood sugar, calming acid reflux, and aiding in weight loss.

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Cayenne Pepper: Cayenne peppers are a great addition to a healthy diet. Again, Cleveland Clinic was a great resource. They say the health benefits go well beyond their packed vitamin content. They can provide beneficial plant compounds, protect your heart, improve digestion, maintain a healthy weight, and ease pain and clear congestion.

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Tumeric: A recent study published in the Proceedings of the National Academy of Sciences shows curcumin, an active ingredient in turmeric, effectively kills certain cancer cells. It also has anti-inflammatory properties.

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Sea Salt: Sea salt can aid in hydration and maintaining healthy blood pressure levels. ¹

My experience with this tonic has been amazing, but one or more of these ingredients may not work for you. Please consult with your doctor or healthcare provider before making any changes to your diet.

Recipe:

• 8 oz. warm water

• 1 tsp. to 2 tbsp. Apple Cider Vinegar (With the mother, i.e. Braggs) It is best to start at a smaller amount and work up to 1 to 2 tbsps.  

• Dash cayenne pepper

• Dash turmeric

• Dash sea salt

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Cheers to your health!

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High-Intensity Interval Training (HIIT) has been in the top 10 fitness trends since 2014, according to a survey by the American College of Sports Medicine. 

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But what exactly is HIIT and why has it remained so popular?

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HIIT involves alternating between short bursts of intense exercise and brief periods of rest or low-intensity recovery. 

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This style of training challenges your body to work at maximum capacity, triggering powerful physiological responses that lead to significant fitness gains including cardiovascular health, improved muscle strength, enhanced endurance levels, and even fat loss.

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Physical Benefits of HIIT 

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Improves Cardiovascular Health

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Research has shown that HIIT can effectively enhance cardiovascular function by increasing heart rate, improving stroke volume, and boosting overall cardiac output. Additionally, HIIT has been found to lower resting heart rate and blood pressure, both of which are key indicators of cardiovascular health. 

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Reduces Blood Sugar Levels

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Over time, HIIT can reduce blood sugar levels and improves insulin resistance making it a particularly beneficial workout for people with diabetes or PCOS.

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Enhances Endurance 

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By pushing the limits of aerobic and anaerobic capacity through short bursts of intense effort, HIIT effectively trains the body to perform at higher levels of endurance. 

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The repeated exposure to high-intensity intervals followed by brief recovery periods not only improves cardiovascular efficiency but also helps your body tolerate higher levels of lactate buildup.

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Improves Metabolism

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Researchers have found that HIIT burns 25–30% more calories than weight training, running, and biking, and it increases your metabolic rate for hours after exercise allowing you to burn  additional calories even after you’ve finished your workout.  ¹ ²

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It has also been shown to reduce body fat and aid in weight loss. 

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However, the biggest benefit of HIIT might be its flexibility. 

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Despite knowing that daily exercise is important for your overall health, many people (an estimated 80% in the United States) don’t get enough daily movement.³  However, HIIT can help you fit a workout into your schedule and life. 

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It’s Efficient

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HIIT workouts are designed to deliver maximum results in minimal time so you can get an powerful workout in as little as 20 minutes. 

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It’s Convenient 

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With HIIT, you can use your body weight as the main form of resistance which means you don’t need additional equipment, nor does HIIT require a large amount of space so you can easily do this type of workout in your home. 

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It’s Versatile 

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You can also easily integrate HIIT into various exercise formats, such as running, dancing, rowing machines, stationary bicycles, or stair climbers, allowing you to tailor this training to best suit your fitness level, goals, and preferences. 

As you can see, HIIT packs a powerful punch in just a fraction of the time compared to traditional workouts which is why you’ll want to incorporate it into your fitness routine. The Pietra Fitness Online Studio offers some HIIT-style workouts to help guide you. 

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Get started today.

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