The power trio of Strength Training, HIIT & Yoga

the power trio of Strength training, HIIT & yoga

The power trio of Strength Training, HIIT & Yoga


The power trio of Strength Training, HIIT & Yoga can lead to a beautifully balanced lifestyle. First of all it is important to know why strength training is so important to add to your lifestyle and make it a habit. Below I have listed a few points for you about the benefits of strength training. (Strength training falls under the category of slow twitch fibres, also known as Type I muscle fibres and are a type of muscle fibre that contract slowly and are resistant to fatigue. They are characterised by their ability to sustain long periods of aerobic activity without tiring quickly.)

  1. Increased Muscle Strength and Endurance: Strength training helps build stronger muscles and increases muscle endurance, allowing you to perform everyday tasks more easily and with less fatigue.
  2. Improved Bone Health: Regular strength training can increase bone density, reducing the risk of osteoporosis and fractures, especially important as we age.
  3. Weight Management: Muscle tissue burns more calories than fat tissue, so increasing muscle mass through strength training can boost metabolism and help with weight management.
  4. Enhanced Joint Flexibility and Stability: Strengthening muscles around joints improves joint stability and flexibility, reducing the risk of injuries and improving overall mobility.
  5. Better Posture: Strengthening core muscles and back muscles can help improve posture, reducing strain on the spine and decreasing the likelihood of developing back pain.
  6. Enhanced Performance in Daily Activities: Stronger muscles and improved endurance make it easier to perform daily tasks such as lifting groceries, climbing stairs, or playing with children.
  7. Management of Chronic Conditions: Strength training can help manage or prevent chronic conditions such as arthritis, heart disease, diabetes, and obesity.
  8. Mental Health Benefits: Exercise, including strength training, releases endorphins and can improve mood, reduce anxiety, and enhance overall mental well-being.
  9. Improved Balance and Coordination: Strengthening core muscles and improving overall muscle balance can enhance coordination and reduce the risk of falls, especially in older adults.
  10. Increased Confidence and Self-Esteem: Achieving fitness goals and improving physical strength can boost confidence and self-esteem, promoting a positive self-image.

You might have heard this before “abs are made in the kitchen” and that is very true. A good fitness routine needs to go hand in hand with a good and healthy diet. 

Secondly it is important to know why adding HIIT training to your fitness routine. Below I have listed a few points for you about the benefits of HIIT training.

Strength training


HIIT Training

HIIT (High-Intensity Interval Training) offers a range of benefits that make it a popular and effective exercise choice. HIIT training also uses fast twitch muscle fibres (also known as type II fibres). They fire off when you put explosive energy into a movement. They are powerful but fatigue quickly. You’ll trigger fast-twitch fibres when you sprint, squat jump, box jump, powerlifting, skipping, medicine ball throws. By working fast-twitch muscle fibres now, you’ll prime your body to keep up with the quick pace of life as you age, promoting longevity.

  1. Efficiency: HIIT workouts are typically shorter in duration compared to traditional cardio workouts but can provide comparable or even superior results in terms of cardiovascular fitness and calorie burning.
  2. Increased Calorie Burn: HIIT involves alternating between intense bursts of exercise and periods of rest or low-intensity activity. This approach can significantly increase the number of calories burned during and after the workout, due to the higher metabolic rate post-exercise (EPOC – Excess Post-exercise Oxygen Consumption).
  3. Improved Cardiovascular Health: HIIT improves cardiovascular fitness by challenging the heart and lungs with intense intervals, which can lead to improved aerobic and anaerobic capacity.
  4. Preservation of Muscle Mass: Unlike steady-state cardio, HIIT workouts help preserve muscle mass while promoting fat loss. This is beneficial for maintaining a lean and toned physique.
  5. Time Efficiency: HIIT workouts are typically shorter, making them easier to fit into a busy schedule. They can range from as little as 10-30 minutes while still delivering significant benefits.
  6. No Equipment Necessary: Many HIIT workouts can be done with bodyweight exercises, requiring minimal or no equipment. This makes it accessible for people who prefer to exercise at home or on the go.
  7. Variety and Adaptability: HIIT can be adapted to different fitness levels and preferences. It allows for a wide variety of exercises and combinations, keeping workouts interesting and challenging.
  8. Metabolic Benefits: HIIT can improve insulin sensitivity, lower blood pressure, and reduce visceral fat, all of which contribute to better metabolic health.
  9. Boost in Endurance and Stamina: Regular HIIT workouts can increase endurance and stamina, enabling individuals to perform better in other forms of exercise or physical activities.
  10. Mental Benefits: HIIT can also have positive effects on mental well-being by reducing stress levels and improving overall mood, similar to other forms of exercise.

Incorporating HIIT workouts into a fitness routine can provide a range of benefits, making it a versatile and effective exercise option for improving overall health and fitness.

Metafit HIIT Metafit HIIT



Yoga offers a wide range of physical, mental, and emotional benefits, making it a holistic practice that enhances overall well-being. Yoga also falls into the category of slow twitch muscle fibres.

  1. Improves Flexibility and Balance: Yoga poses (asanas) stretch and lengthen muscles, improving flexibility and balance. This can reduce the risk of injuries and improve posture.
  2. Increases Strength: Many yoga poses require you to support your body weight in various positions, which helps build muscle strength and endurance, particularly in the core.
  3. Promotes Relaxation and Reduces Stress: Yoga incorporates breathing exercises (pranayama) and meditation, which help calm the mind, reduce stress levels, and promote relaxation. This can have a positive impact on mental health.
  4. Enhances Cardiovascular Health: Some forms of yoga, like Vinyasa or Power yoga, can elevate heart rate and improve cardiovascular fitness, similar to aerobic exercise.
  5. Aids in Weight Management: Regular practice of yoga can contribute to weight loss and weight maintenance by increasing metabolism and promoting healthy eating habits.
  6. Improves Respiratory Function: Yoga emphasizes deep, mindful breathing, which can improve lung capacity, enhance respiratory efficiency, and boost overall oxygen intake.
  7. Boosts Immunity: Certain yoga poses and practices, such as inversions and twists, stimulate the lymphatic system and promote the circulation of lymph fluid, which helps the body fight infections.
  8. Supports Mental Health: Yoga can reduce symptoms of anxiety, depression, and PTSD. It promotes mindfulness, self-awareness, and a sense of inner peace.
  9. Enhances Concentration and Focus: The combination of physical poses, breathing exercises, and meditation in yoga helps improve concentration, focus, and cognitive function.
  10. Encourages Mind-Body Connection: Yoga encourages awareness of the body and its sensations, fostering a deeper connection between the mind and body.
  11. Promotes Better Sleep: Regular yoga practice can improve sleep quality and help manage insomnia by reducing stress and promoting relaxation.
  12. Supports Overall Well-Being: Yoga is a holistic practice that integrates physical, mental, and spiritual aspects, contributing to overall well-being and a balanced lifestyle.

Overall, yoga is a versatile practice that can be adapted to suit individuals of all ages and fitness levels, offering numerous benefits that extend beyond the physical realm into mental and emotional health.

INCORPORATE ALL OF THESE MOVEMENTS TO STAY FIT AND HEALTHY. As you age, you lose fast-twitch fibres more than slow twitch fibres, making intense movements more difficult. The power trio of strength training, HIIT & Yoga is worth considering to add to your new routine.


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