Ali Kamenova Interval Yoga Training (HIIT) Cardio and Weight Loss

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Ali Kamenova Yoga Interval Training
Interval (HIIT) Cardio and Weight Loss

By Laura Jones Miller

Almost everyone has, at one time or another, fallen prey to the fantasy of losing weight by swallowing a “magic pill”!   One that allows you to eat ALL YOU WANT and still lose weight!!! WOW! …And/or the exercise equipment that need only be strapped on and will “Jiggle” all the fat off for you!   The good news about this is that we are all smart enough to know that is not possible…the bad news is that we are all smart enough to know that is not possible…The very best news is that we are all in the right place, with the right teacher (Thank you Ali!) to burn more calories, lose more fat, retain more muscle, and improve our cardiovascular health…This can be done by doing high intensity interval training integrated into a yoga format. Yes, the best news is that if you are doing Ali’s classes, then you are exactly where you should be!  If you are also following her dietary suggestions then you are seeing definate results…no doubt!
One of the best things about HIIT is that it can be integrated into any kind of physical activity that raises your heart rate and both trains and conditions  your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all out efforts… like when you have to huff and puff to make it up the last five flights of stairs, burst sprint to finish  the last hundred yards of a run,  or to walk your big ol’ dog who has differing ideas about where you are going and how fast you will get there!
Now for the seriously good news!!!…  HIIT increases the amount of calories you burn during your exercise session…also afterward  because it increases the length of time it takes your body to recover from each exercise session!!!  Yep, it’s true…for approximately 24  hours  after your workout you continue to burn more calories.  How great is that?  Another benefit is that HIIT will cause metabolic adaptions that enable you to use more FAT AS FUEL which will in time improve you endurance.  HIIT is a more efficient way to burn fat as it , due to the short quick bursts, limits muscle loss (long duration cardio burns fat and muscle which is why it eventually quits being efficient…less muscle equals less fat burned and lost…NOT GOOD…). (Ali here: not to mention the hormone production that it stimulates- lets just say human growth hormone production is triggered by certain jumps which leads to younger, stronger, leaner, happier you)
To get the HIIT benefits,  you need to push yourself past the upper end of your aerobic zone and then allow your body recovery interval time.
Ali has a series of sequential classes that integrate HITT at a gradually increasing rate (each class get seqentially harder)…which really is recommended. The amount of time you work at an increased heart rate should be worked up to.  Ali also has a series of strictly strength building, high intensity interval shorts (10-15 minutes) that can be used several times a week for added benefit. Ali recommends:

Monday & Wednesday 20-60 min Vinyasa Yoga or Power Yoga Interval Yoga Class (Ali here: the differences between these are subtle and I have explained them before but I will make a future post on it)

Tuesday & Friday ~ 10-20 min High intensity Interval  Training/Yoga Fusion Training/ Body Weight Workout

Thursday 20-60 min Interval Yoga Class

*Saturday any level and intensity of yoga depending on your energy

*** Sunday Rest (please adjust your rest day according to your schedule. If you are busy on Tuesdays for example then do Fusion training on Sunday and rest on Tuesday)

Ali’s Interval yoga program will aid in weight loss by increasing metabolism with high burst of integrated activities,  by incorporating specific activity combinations, also levels and intensities which allow for heightened and prolonged metabolism.  By practicing the poses, as Ali developed them,  your hormonal and glandular system will re balance for greater health. Ali states that poses which assist in this include standing and seated twists, standing poses, jumps, reclining and calming poses, stomach and internal organ “squeezers”, etc.  Also, the use of yogic (pranyama) breathing techniques will assist in calming the system while being challenged, aid in your digestion, and strengthen the abdominal core muscles.
She also states that ideally you should feel very challenged at least 2-3 times a week. Sweating and getting your heart rate up during exercise is essential for health and weight loss (Ali here: sweating beautifies your skin as well and can clear acne as well, it can give you a gorgeous glowing complexion, so get sweaty on your mat. Sweaty is the new girly!) . Your other days of exercise can be of lower intensity, but at least 2-3 times a week you should do a stronger/higher intensity class. You are reminded  not to hesitate to step slightly outside your comfort zone… but at the same time make sure you are listening to your body and are not over working to the point of being famished after exercising. It is really important to stay hydrated before exercising and to eat right after exercising. This is your best time for carbs. Carbohydrates replenish your glycogen levels which will make you energetic and strong for your next session. Try not to over extend and rest in Child’s Pose or Downward Facing Dog if you need a moment to catch your breath. It is recommended that you take Shavasana at the end to cool the body, and to balance your system.
Remember that you need to make time for your health. Interval Yoga is fantastic for people with busy schedules and can easily be incorporated into your day. It is beneficial to begin to practice a more active lifestyle as well…walk instead of drive (when possible)…take the stairs when opportunity presents itself…and be mindful of what you eat.  Don’t throw away your hard earned efforts on silly bits of bad eating.  You can further read about specific benefits from interval Yoga at, under the weight loss section. More on diet and weight loss HERE
Doing Interval Yoga with Ali, as it turns out,  really is a bit of magic- you will reap the benefits you seek…you will feel great…and,  you are going to have a blast!!! All of the classes are designed not only for your health…but for your pleasure and enjoyment as well!!!  See you at the mat my friends! xox

Ali here: Next week I will do a post specifically on Yoga Asanas and Weight Loss as this seems to be a very highly requested topic and a subject that will be total pleasure for me to talk about.

PS I had to be a bit sneaky and giggly and post Laura’s email to me when she sent me this blog post. My heart is smiling for her and I am so grateful to be able to offer something of value to anyone ready to embark on a health, fitness and healing journey:

ey Ali, The new post is ready  That short interval class was crazy  (It was the night one where you added the Thanksgiving plank/arm lift with weight/opposite leg lift…my ass is still burning…by the time you hit round three the Junebug was the only one not crying! I have a friend and neighbor who lives in Korea for 3-4 months each year…I passed her coming home last night and she couldn’t believe how much I have changed? Ali, I even got carded (wearing sunglasses) the other day. If you had a way of collected before and after photos and before/during/after statistics, I think you would have an amazing chance of getting your program published…I am so serious… I had been a health, diet and fitness freak all of my life and Nothing has even come close to the results I have gained from your program!!! It is like no other and you are honest about the effort necessary to make it work…it’s a beautiful thing!  …xoxox, love, buzzy bees and sun baked shoulders!…Brenna Skyped from Berkeley and says, “HI”…xox, L

ali kamenova interval yoga shoulder press HIIT

ali kamenova interval yoga shoulder press HIIT


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  1. laurajones-miller1's Gravatar
    laurajones-miller1 14th June 2014, 10:54 pm

    xoxo, beautiful Ali…we are on the right track here!

  2. benjity's Gravatar

    Ali, I have a question about searching/locating specific classes we love. Could you perhaps number the classes in order as you post them- in addition to the descriptive name? Some of the names are so similar, if I could remember “class 18” (or whatever number) is my favorite, I could find it again more easily. Just a thought 😉

    • admin's Gravatar

      do you mean all the youtube classes? or everything from now on? yes, i can see how it has gotten out of control lately …

      • benjity's Gravatar

        That’s what I was thinking, but by NO means do I want to make your work more difficult. And “out of control” is good really–you keep giving us more 🙂 I have no idea how you do so much!
        But I thought perhaps just by adding a numeral, it wouldn’t add much extra work to what you are doing already and each class would have a unique identification.

        • admin's Gravatar

          yes, i just have to decide on a way to number them. now i started doing that with the membership- so that will be all sorted out. the old classes i might have to find a different numeral…good suggestion <3 thanx

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