What makes for a HIIT workout?

Known by many by its abbreviation HIIT, the term refers to “high-intensity interval training.” This type of workout is a combination of short bursts of physical activity and short rest periods, explains fitness enthusiast Katina Volitich. The idea is to work to your maximum capacity within those short intervals, thus the term “high intensity.”

 While HIIT workouts are scalable, they tend to be shorter than other exercise regimens, and often don’t last for more than 30 minutes. These workouts are great for group fitness classes, with the goal being to push oneself during the intense intervals. Most fitness instructors would use a different scale to measure the rate of perceived exertion per individual, knowing that intensity caps differ per person.

A HIIT workout can be integrated with almost any physical activity, from swimming and running to strength training routines like squats and push-ups. One can even come up with different methods for deciding the work-to-rest ratio. Because of the efficiency of HIIT workouts, one burns more calories in less time.

Another benefit of HITT workouts is burning more fat compared to more steadily paced ones since there’s a higher afterburn effect. This means one continues to burn calories even after the workout is finished. Also, aside from improving one’s overall endurance, they aid in maintaining cardiovascular health and a good cholesterol profile, Katina Volitich adds.

Katina Volitich is a Project Engineer at Paragon Medical. She is a Summa Cum Laude graduate of Biomedical Engineering from the Rose-Hulman Institute of Technology. Visit this blog for related posts.

Running a half marathon does wonders to your health

To be clear, half marathons take as much preparation as a full marathon. You’ve to eat healthily, train properly, and make sure that you’re well-geared for the run. The good news is that it isn’t as taxing on the body as a full event, giving you a better chance of gaining that finishing medal or credential, says health and fitness enthusiast Katina Volitich.

Most health experts and fitness aficionados continue to insist that the half marathon is the ideal distance for all runners, since it keeps within human limitations. It doesn’t test the endurance as much as a full one but is likewise doesn’t deplete physical resources so dramatically. Sometimes sheer exhaustion is enough to create a complete loss of motivation to complete a marathon.

Joining a half marathon is great is maintaining our holistic health, as the activity does much in alleviating stress and worry, while also help develop self-esteem and confidence. As you conquer more and more half marathon events, you also meet like-minded people and develop friendships.

Since you run only half the distance, you effectively lessen the risk of injury, too. Of course, this depends on how properly you’ve trained for an event. Yet even the training is itself very beneficial to your body and overall health, as it entails maintaining the right diet and sticking by a strict fitness regimen which helps delay age and pushes diseases away, adds Katina Volitich.

Fitness enthusiast Katina Volitich received acclaim for her outstanding academic performance throughout college, including the Heminway Gold Medal, Heminway Bronze Award, Paul N. Bogart Prize, John T. Royse Award, Cash Wischmeyer Award, and Samuel F. Hulbert Outstanding Biomedical Engineering Senior Award. For similar posts, visit this blog.

The hazardous effects of a sedentary lifestyle

The human body is designed to move. While not everyone is wired for an athletic lifestyle, engaging in exercise and other physical activities benefits wellbeing in many ways. As a person who enjoys working out and eating healthy, Katina Volitich encourages others to embrace an active lifestyle. Here are some of the risks caused by a sedentary lifestyle:

More prone to stress

Feeling tired as soon as you wake up? The solution is not to sleep more but to increase activity. Those who end up with less movement are more prone to fatigue and body aches. Inactivity can also interfere with decision-making capacities and moods.

Heart disease

Healthy living advocates like Katina Volitich regularly engage in exercise and sports to prevent the risk of heart disease. Lack of movement can slow down blood flow, which might lead to clogged arteries.

Slow blood circulation

When a person doesn't move as much, the muscles fail to burn fats, slowing down the circulation. This might cause blood clots and swelling in the lower limbs. Those with extremely sedentary lifestyles are at risk of deep vein thrombosis, or blood clotting, which affects the legs and could spread to other parts of the body.

Bone and muscle degeneration

Those who do not engage in physical activities might experience bone and muscle degeneration. This is why some people experience body pain after hours of driving or sitting in the office. There are also those who obtain injuries due to their inactivity. Bones and muscles must always be exercised to allow the body to move well.

Katina Volitich is a Project Engineer at Paragon Medical. She enjoys working out and eating healthy. Learn more about healthy living on this blog.

All hail the superfood that is the egg

Katina Volitich has for years, advocated healthy eating. From her family to her friends, to strangers, she has done her best to inform people about the merits of proper nutrition in hopes of convincing them to turn their lives around by adopting a healthier diet.

One of the staples of Katina Volitich’s diet is the egg. Not only is the egg a great superfood, there are myriad methods of its preparation.

Eggs are packed with vitamins and minerals that benefit the body in so many ways. At the forefront is protein, which keeps the health of muscles, fibers, and skin of the body in top condition. This is why people who lead active lifestyles and exercise often love eggs.

Eggs also have choline, which is good for the cells and great for the liver. Choline is an agent that makes it easier for the body to absorb vitamins and minerals.

People who are trying to lose weight shouldn’t be worried about eggs. Eggs are void of gluten, sugar, and carbohydrates, all of which become fat when not used by the body. This is why eggs are an important part of a diet of people who are overweight or obese.

What egg dish is your favorite? Feel free to share them with us in the comments section below.

Katina Volitich is proficient in project management, Design Control, SolidWorks, Raspberry Pi, NX 10, and NI LabVIEW. Her work as design engineer includes providing recommendations for the design and development of new products that support department goals and objectives. In the past, Ms. Volitich interned for firms such as Rose-Hulman Ventures, National Instruments, and Mediavative Technologies. She enjoys working out and eating healthy. For more articles like this, visit this page.

Just how good is spinach for your health?

We’ve all seen the hype surrounding the leafy vegetable that is the spinach in Popeye cartoons. But does it really house tons of nutrients for healthy living? Health enthusiast Katina Volitich certainly agrees, explaining that spinach is rich in vitamins, minerals, pigments, and phytonutrients. Regular consumption of spinach will certainly keep the doctor away.

Spinach has high potassium content and low sodium, important characteristics that aid in maintaining normal blood pressure. This green vegetable is likewise rich in folate, which helps in relaxing our blood vessels and reducing hypertension while regulating blood flow. Spinach effectively increases oxygenation and, by reducing blood pressure, decreases the stress on our cardiovascular system.

It is also a vegetable that strengthens our muscles, as spinach has the antioxidant Factor C0-Q10 which benefits the heart muscles in particular, making for steady pumping of blood to all parts of our bodies. C0-Q10 is used by many physicians to both prevent and treat a variety of cardiovascular diseases, from hypertension and coronary heart disease to hyperlipidemia.

Finally, spinach is great for improving our vision, adds Katina Volitich. The vegetable is a great source of xanthene and lutein which are beneficial for our eye health. Cooked spinach helps boost eyesight with beta-carotene, at the same time preventing eye ulcers and eye itchiness and addressing vitamin A deficiencies. Spinach also has anti-inflammatory properties that reduce eye irritation and puffiness.

Katina Volitich has received acclaim for her outstanding academic performance throughout college. At present, she works in the orthopedic industry as an engineer at Paragon Medical. Check out this site to know more about Katina and her work.

Essential tips for beginning joggers

If you are among the many who want to commit to the healthy fitness routine that is jogging, here’s a list of to-dos below that should, well, literally and figuratively get you going.

Image source: active.com

First off, don’t start out too fast. This means don’t commit to a quick run on your first try; let your body get used to a certain pace as a burst of speed can strain and stress your muscles and joints.
You’d just end up overexerting yourself and, worse, maybe even getting injured. Moderation is key; hold back even if you feel like cutting loose. Let your body adjust to the pressure at first.

Secondly, know that you need to let your body relax. Recovery is very important before heading out again. After you complete, say, one round, let your cardiovascular system adjust and rest a while. In fact, beginners are not advised to suggest running consecutive days. Do the routine one day and rest on the next or settle first with thrice-a-week jogs. This will also reduce the risk of injury.

Image source: active.com

Begin your routine slowly, not running the complete run in just one go. It’s important to do short intervals as a beginning jogger. It’s also perfectly fine to combine short jogs with walking; this will allow your body to recover faster and not get shocked by the newfound stress. After some time, you can increase your jogging and reduce your walking intervals, alternating the two until you feel more comfortable. Also, don’t jog in huge strides; take small steps and take it easy. Remember to relax, as you’re just starting to develop your technique.

Katina Volitich is a Project Engineer at Paragon Medical. She showed excellence in her scholastic endeavors as she graduated Summa Cum Laude with a degree in Biomedical Engineering from Rose-Hulman Institute of Technology. Go to this site for similar reads.

Superfoods that will boost your immune system

Image source: healthline.com

There is a saying that “you are what you eat.” What you put in your body plays a major role in how your immune system reacts and defends you from illnesses. Instead of eating junk food or processed food, do your body a favor and incorporate these super foods that will charge your immune system.


Blueberries: Blueberries are rich in a flavonoid called anthocyanin, which has antioxidant properties that boosts the immune system. According to a study published in 2016, flavonoids are responsible for the increased defense of the respiratory tract’s immune system, thus reducing the chances of getting the common cold or any kind of respiratory infections.


Citrus fruits: Citrus fruits are rich in vitamin C that build up the immune system. Vitamin C is also responsible for the production of white blood cells that are important in fighting infections. Examples of citrus fruits are grapefruit, oranges, tangerines, limes, clementines, and lemons.

Image source: bbcgoodfood.com

Broccoli: This green vegetable is packed with minerals and vitamins such as vitamins A, C, and E. It is also rich in fiber and antioxidants. Broccoli is also rich in protein, making it a great substitute for meat for those who follow a vegetarian diet. The key to keeping all its benefits is to cook it as short as possible or eat it raw.


Katina Volitich worked as an intern at National Instruments, Mediavative Technologies, and Rose-Hulman Ventures. A passionate volunteer, she shared her time and efforts with Whisperwind Labradors and Breakthrough Austin in the past. She is also passionate about health and fitness and advocates both mental and physical health. For more articles like this, visit this page.