A stuck screw can prove to be the ultimate nuisance, the proverbial "thorn in one’s side" as craftsmen strive to complete a project or repair. Stuck and stubborn screws are generally caused by rust and corrosion that accumulates and sticks around the screw’s body. To release the screw, you must break it loose from the corrosion that binds it. To achieve this breakaway, try these five sure-fire extraction methods and you should have that stuck screw un-stuck in no time.

1.) Chemical Removal: Chemical removal methods are the first, most gentle techniques to try. To dissolve the binding corrosion you can apply a number of easily accessible products: lemon juice, hydrogen peroxide, and even Coke or Pepsi can loosen a stuck screw. Any anti-corrosive solution works better when left to soak into the screw-hole, because of this, even if the chemical doesn’t release the screw, it softens it up for the next removal step(s). If you tap the screw while applying rust remover, it may help the chemical to penetrate further into the screw-hole releasing more of the screw. Once you’ve let your solution set into the screw, attempt to loosen it once more. Remember not to use a solution that could stain or damage the material housing your frozen screw.

2.) By Force/Impact: Before beginning this process be certain you have the correct sized screwdriver. A wrong sized screwdriver can strip the head off your frozen screw and amplifty the supreme annoyance of screw extraction. If you can move the screw at all try to tighten it - in doing so you may break the screw free from the corrosion holding it in place. If you can’t move the screw but its head is slightly elevated, you may be able to grip, and turn the screw with vice grips or pliers. If, however, the screw’s head is not sticking up, you may try inserting the screwdriver in the the screw’s head slots. Lock your pliers or vice grips to the top of the screwdriver shaft, and while keeping downward pressure on the screwdriver, and using the vice grips as leverage, try turning the screw. This additional leverage/force may break it free. You may also try hitting the screwdriver with a hammer (while the screwdriver is inserted into the screw’s head). Remember to do this lightly so as to not destroy the tip of your screwdriver. If you can, also try hitting the screwdriver while turning it - this combination of impact and rotation should break the screw free from adhesion.

3.) Heat/Cold: Before using temperature extraction methods, be certain the material housing the screw can withstand temperature changes. That said, you can use a propane or butane torch to heat and consequently expand the screw. You can also use a soldering iron or even a hot glue gun (without glue) to heat up a frozen screw. The expansion should allow you joggle and reverse the screw free. If the material around the screw can not tolerate heat, cold temperatures, although less effective, may work for you. Keep ice on the screw’s head - if accessible, dry ice is most effective. When the screw is sufficiently cold try turning again. Note: If you choose to heat up your screw - don’t apply lubricating oils (as they are flammable) to the screw until it has entirely cooled. You may need to repeat heat and cold cycles several times to break the screw loose. Always be mindful when using temperature extraction methods - both can cause severe burns when not careful.

4.) Destruction: If you absolutely have to get the screw out, and it still has not budged, you can attempt to destroy the screw. These methods are generally reserved for last resorts and craftsmen must be mindful to keep the screw hole intact. If the screw hole becomes damaged it is much more difficult to replace that stuck, rusted, and stubborn screw. First: place a steel punch or small chisel slightly off-center in the screw’s head-slots. Repeatedly hit (with a hammer) the top of the punch or chisel counter-clockwise (remember, righty tighty - lefty loosy). Several impacts should effectively loosen the screw. You may also try drilling out the screw. When drilling out a screw, keep your drill bit dead-center. If you have access to left handed drill bits these put more turning pressure on the stuck screw as it turns. Eventually the screw should begin to turn and release.

5.) Drastic Measures: These are definitely last resorts, however, screws with a totally stripped or broken head may be impossible to remove without a "screw extractor." A screw extractor is a marvelous little device (only about $5 - $10) with a square head and reverse tapered cutting screw threads on the other end. The square head is built to be fastened to a T Handle but also works with an adjustable wrench or vice grips. After a pilot hole has been pre-drilled into the stuck screw, the counter-clockwise threads are designed to screw backward into the screw’s body. The extractor digs into the damaged screw, begins to turn it, and ,at last, releases it from the grasps of corrosion. Be extremely cautious not to break-off the screw extractor inside your stuck screw. If this happens, Cone double extruder Suppliers you’re basically, well... stuck. If a screw extractor can’t get the job done, and you are now more hell-bent than ever to get that screw out, there is one last option. Spark erosion. Spark erosion, or electrical discharge machining is a technique that utilizes rapid repetitions of electrical discharge to disintegrate metals. This method effectively melts, or dissolves the screw while leaving the screw hole and surrounding materials unharmed and intact. Spark erosion machines are truly impressive, but are also pretty difficult to gain access to. In order to utilize spark erosion you must find a service that provides this type of machining. In the long run it may not be worth the hassle. Keep trying, show that screw who’s the boss, and persistence will prove the most effective method for success.

Removing stuck screws can be an immeasurable hassle, but one of these methods is bound to loosen that pesky screw. Good luck, and always be cautious!

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Article Tags: Stuck Screw, Extraction Methods, Screw Free, Vice Grips, Screw’s Head, Screw Hole, Screw Extractor, Spark Erosion
Overview: The GBC MP2000W3 is afixed die modular binding punch that produces a 32 hole square holepattern (on an eleven inch sheet) for use in binding documents with 3:1pitch twin loop wire.It is meant to be used in a small to medium sized organization that needs to bind documents using twin loop wire.Thismachine does not include a wire closer but instead is designed to becombined with either the GBC MC50 manual wire closer or the GBC TL2900electric twin loop wire closer.The MP2000-W3 can be used bya single operator who does both the punching and binding or can be usedas part of an assembly line to help increase productivity. Strengths / Features: Thismachine is designed with a vertical punching throat. This allows usersto use gravity to help align their pages for punching. As pages areinserted into the MP2000W3 you can simply tap them on base of the punchand slide them into place.

This is helpful for making sure that yourpages are always lined up for punching and eliminates costly mispunches.TheMP2000-W3 is a medium duty wire binding punch that is capable ofpunching up to sixteen sheets of twenty pound paper at a time. Itproduces a three to one pitch hole pattern that has three holes perinch (32 holes on an 11" binding edge). Although there are certainlymachines on the market that are capable of punching more sheets, thismachine does an excellent job and offers exceptional punching quality.

The hole pattern produced by this punch can be used for bindingdocuments with 3:1 pitch wire, GBC Proclick and with special 3:1 pitchspiral coils.The MP2000W3 has convenient and easy to usepunching controls. You can activate the punch by pressing theconveniently located palm switch on the front of the machine. Or if youprefer you can use the heavy duty foot pedal control that is includedwith this machine. In general the push button control will be fasterfor short run production while the foot pedal will be better for longruns. However, the choice is really yours.The modular natureof this machine allows it to be used as part of an assembly line forcreating wire bound documents. By having one person punch your single screw manufacturers documents while another person binds it is possible to almost tripleyour productivity over the use of a standard all in one bindingmachine. This can present substantial cost savings to your organizationand gives you an option for completing those important jobs quickly andefficiently.The MP2000W3 uses a fairly unique edge guidecontrol that is easy to adjust and move. I was impressed at how easy itwas to move the edge guide and lock it in place with precision.

Thismakes setting this machine up for punching different sized documents alot easier. Weaknesses / Limitations: Thismachine is designed to produce a 3:1 pitch hole pattern that istraditionally used with twin loop wire. However, 3:1 pitch wire is onlyavailable in sizes between 3/16" and 9/16". If you need to binddocuments that are larger than this you will need to choose a differentbinding style. If you want to use wire to bind larger documents youwill need a machine that can punch a 2:1 pitch hole-pattern. Manyorganizations opt to purchase an interchangeable die punch such as theMP2500ix which allows them to switch punching patterns in order to bindboth large and small documents.

The MP2000-W3 has a twosecond punching cycle. The punching cycle is a measurement of the timethat it takes for the machine to punch a lift of paper and reset itselfso that it is ready to punch again. A two second cycle is fairlycomparable to the punches that are included on most desktop wirebinding machines. However it is fairly slow for a modular binding punch.Thismachine does not come with a wire closer for finishing your books.However, in order to use this machine with 3:1 pitch twin loop wire youneed to have a wire closer. GBC makes two options for wire closers thatcan easily be stacked on top of the MP2000W3. The MC12 is a twelve inchmanual wire closer and the TL2900 is a heavy duty electric wire closer.Both machines work great, the choice will mostly depend on your budgetand how many documents you need to bind.The MP2000W3 doesnot have fully disengageable dies. Instead, there is a small section onthe machine behind the punching slot that flips up. Inside that sectionthere are seventeen disengageable punching pins. Using these pins andthe open throat design of this machine it is possible to punchvirtually any size of document. However, if you have a particulardocument size that you need to bind it is a good idea to check first tosee if this machine can be configured for use with that length of sheet. Recommendation: TheMP2000W3 is ideal for small and medium sized companies that are lookingfor a high quality electric punch for binding documents with 3:1 pitchtwin loop wire.This machine is designed to be used alongwith a modular double loop wire closer which can be convenientlystacked on the top of the punch or can be used on the side in anassembly line fashion.This machine is an excellent optionfor organizations that only do one type of binding and want to increasetheir productivity without breaking the bank.However,organizations that do a lot of punching or who need to bind documentswith multiple binding styles should really look at an interchangeabledie binding punch such as the MP2500ix or the GBC Magnapunch.

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Okay, it’s my turn to vent and rant about what going on in our economy. Earlier this month, I posted a new download for everyone to take a read to titled “The Worldwide Effects of the United States Oil Crisis”. Now yes, this essay contained a strong opinionated view on the direction of the crude oil inflation and out government, and I wanted to touch on this topic a bit more. This month, we’ve seen oil reach as high as $126 per barrel as of May 12, 2008 (and continuously rising). And honestly, I don’t see it stopping. Why is it continuously rising? Is it the fault of OPEC? Nope, not at all. Let’s take a look at some facts. The demand for oil is steadily increasing.Oil is becoming harder to find – I work for Schlumberger and while I do not want to put out too much of the business that goes on around here, there are heavy talks for the constant search for new oil.U.S. Dollar is steadily deflating – If you think all of these interest cuts is helping us, in actuality it’s not.Inflation is rising – Speaking of inflation, when it occurs, the general level of prices increases, this includes oil & natural gas. So who is at at fault? Mr. David Gross of Newsweek quoted OPEC president Chakib Khelil in his article “Mismanagement 101”: “…the crude’s remarkable run had nothing to do with the reluctance of Persian Gulf nations to pump oil, and everything to do with the ‘mismanagement of the U.S. Economy’.” Here’s the thing. When it comes to being an investor, I love when the Federal Reserve cut interest rates. Stocks go up, investors are happy and buy, loans go down, and a lot of people make money. I, too, have benefited from some pretty nice gains due to rates being consistently deducted. But there’s so much more to the lowering of interest rates rather than for some quick gains and cheaper loans. After all, where ever there’s a good, somewhere there’s a bad.

What are the consequences of lowered interest rates? That leads me to my economist side of thinking. Lowering of interest rates is like putting a BandAid on a gunshot wound. Sure investors get some quick gains. Yes, loans are cheaper. But all of this also means more money to the money supply. Sounds good? It’s not. Take a look at “Money As Debt”, this documentary goes deep into the process of how more money is created out of thin air every single time we take out a loan. As more money floods the market, USD is decreased and price level rises. In other words, a deflating dollar and continuous inflation. With such occurrences, what else do we expect to happen when we visit the gas station and see $4 per gallon? Yes, demand plays a significant part in the price level of crude oil and natural gas, but inflation is the main front runner of the success of oil stocks lately. You can even consider as to why oil is rising, but gold is falling. Here’s something else that I feel strongly about. While we are experiencing tough times, a bear market, and all of these other struggles due to inflation (and deflation in some matters), I feel that this is going to last even more long-term than some would like to think. Let’s hypothetically imagine everyone bowing on their knees and praising Ben Bernanke & George Bush for their remarkable efforts on rebuilding the economy thanks to seriously deflation of interest rates. Well, do you think those rates are going to stay that way forever? One day, I don’t know when but I will guess and say when everything looks to be subsiding, interest rates will rise again. It will not stay at 2% forever. And as the Feds begin to rise from 2% to 2.25% to 2.5% and on and on, investors will not be happy.

Businesses will not be happy. Banks will not be happy. And in turn, the people will not be happy. Investors will take out money from the market causing stocks and businesses will suffer from this withdrawal. Banks will not be able to profit as much causing higher loans which will affect the people looking to purchase homes, cars, and other investments. I feel once this bear market is over, we’ll have a nice short bull market, and then another bear market will follow. And I feel it may happen once Bernanke’s term ends and another unfortunate soul has to take his place and attempts to correct the wrong that is being done. Back in the 1930’s, Theodore Roosevelt felt it was best to involve the government in the management of our economy and with a series of programs he successfully brought the American people out of the Great Depression. Lately, it seems as if the government is slowly edging us back to the same position we were in back in the 1930s. Now I’m not a conspiracy theorist and saying the world is coming to an end, but here is one fact that I do know and everyone can relate to.

Before the stimulus package was proposed and when the Federal Reserve was lowering interest rates in an attempt to help the American people and businesses. President Bush, in a press conference, apparently had absolutely no idea on the state of our economy in relation to the oil commodity. I don’t know about you, but I’m glad his term is about to end, because I do not want a President running a country who is completely clueless on the state of an economy he is supposedly involved in. So that begs the question. Should the government limit its involvement in the management of our economy? Or should it expand their involvement? Honestly, I’m tied between the two. I feel they should expand and gain more control of the Federal Reserve. As I’ve said as an investor, I double Cone Barrel like the cutting of interest rates because of the gains, but as an economist I despise it because of the consequences that come with it. And I would rather deter the consequences over gaining an extra few bucks. I know the government can’t interfere with the business of the Federal Reserve, but something needs to be done because it is the American people that are suffering such affects. At the same time, I feel that the government should limit its involvement, because honestly, I don’t know what more can be done. When the government first got involved back in the 1930s, they opened up more governmental jobs, created welfare, and did all they could to help the people and in turn help the economy. That is what this stimulus package is supposed to do. What new programs can be made? What new routes can be taken? Okay, I had a lot to get off of my chest on that. I re-read my essay, then I read David Gross’s article and it just brought up a LOT of questions and opinions in my head. Now please remember, these are my own opinions and insights. If it happens, then I want for everyone to treat me as every other economist out there that make obvious predications but are still somehow praised by the media. If it doesn’t happen, then the best I can say is at least I provided some facts to support my opinion. That’s more than I can say for some of these people making their assumptions.

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The headlines on Huffingtonpost.com and other websites are ridiculous. “SCREWED ONCE AGAIN!” Are they really serous about this unemployment issue? When did the United States become a socialist state or welfare state?Sure, times are tough. But aren’t they tough for us all? Isn’t during the difficulties that we reach deep down inside ourselves and find out whom we are and what we are made of? I always thought that when you lose a job or quit a job you are suppose to go out and find another job? Isn’t that how the system works?So what’s going here with these types of headlines coming out of the pro-socialist camps these days?Living in Nevada I was surprised to hear about people quitting their jobs, not being fired from their jobs, and still being able to collect unemployment. Yes, I couldn’t believe this myself.

I always thought that you would get unemployment when you were fired or laid off. When did this change? Then after a certain period of time you would have to either find work or lose your unemployment benefits. Again, when did the system change?Once again, this is another serious problem we face in the United States. The majority of American people who put this current administration into power feel entitled. It’s horrible so many people have lost their jobs. It must be difficult knowing that those who were the top 2% earners are not making any money at all.Talk about an EGO buster. Yet, get real and over yourself people. Seriously, find a job. Any jobs. It doesn’t matter what job, just find one. Read the article entitled, "40 indications of pride; Where do you rate?"However, not everyone unemployed was a top 2% earner. Perhaps they have been lying to themselves or wanting to believe they were a top 2% earner, but remember it was lies that got our nation into this current condition, but seriously find a job. Perhaps the reason they are so against any type of immigration reform and shutting down the borders is because they realize one day they might actually have to fill the jobs that these entitled people currently do not want to take.Have you ever noticed how busy restaurants, bars, supermarkets, gas stations, retail and electronic stores, etc. are these days? Looking in the paper there seems to be lots of jobs available yet the majority of unemployed, mainly those screaming "SCREWED AGAIN", most likely, if never, would take these types of Tianxiang Screw Profile jobs. Rather, they want their food stamps in the form of a debt card so perhaps they could travel to California and/or any other ATM we might not know about and withdraw cash for their irresponsible spending addiction while they watch Oprah on television. No offense Oprah, you can’t help that you attract the "SCREWED AGAIN" population.Beyond food stamps, this “SCREWED AGAIN” population would probably love if the government would once again start manufacturing cheese and milk so that way the Obama administration can shout out the windows of the White House when the streets are burning "Let them eat cheese, crackers and milk", versus "let them eat cake".This entitlement syndrome needs to end once and for all. The G20 riots in Toronto were merely a glimpse of what is going to happen across the United States if this entitlement population isn’t woken up to the reality that hard work, regardless of what they do, will turn their lives around.Can you imagine the greatest generation sitting around doing nothing but receiving handout’s during the 1930’s. Sure, there was aid available but the aid was given through local communities and organizations.Where is the church throughout all of this? Seriously. What are our pastors doing to address this, "SCREWED AGAIN" population? A hard days work should equate into some sort of earnings or basic necessities of life.

The next time you drive down the street to the store, or work, or wherever you go take a hard look at all the stuff that can be fixed and/or cleanup in our local communities. There is a lot of work that can be done.Perhaps, just perhaps, when the government finally does fess up and says, "Hey, we are really out of money; no more credit is available and we can’t keep printing money" then maybe our churches, that should already be the cornerstone in all communities, will step up and start creating social welfare programs that instead of just handing out money because, "I don’t want to work and can’t find a job" will be replace with, "Hey, why don’t you go over to XYZ store / companies that needs XYZ repairs and/or cleanup and/or whatever it is and in return the store will ensure you are fed and given whatever they deem to be appropriate so you can survive".Wouldn’t this type of system work?Remember, not everyone is out of money. Supposedly American corporations are sitting on trillions of dollars in savings. Most business owners, not all, still have money and need services. If this is truly the case and if we all stop outsourcing America, including buying junk we don’t need, perhaps we can start focusing on the local economy.Can you say protectionism and no Obama boycott China? That would work, but why rock the boat overnight when we can start letting our voices be heard right now as we organize on a local level through our churches as we say to the federal government, "SCREW our 501(3)c status” as we together take our Democracy March forward to protect our culture, faith and community".I know this thought of revoking tax exemption status from the government for our faith-based communities isn’t going to be received well at all. But you know what? Who cares. Aren’t we all tried of everyone bending over for the government and getting on the government’s payroll and in return we can’t seem to get anything accomplished or say what we want to say to put those who we know need to be put in power at all levels of government? When do we all in one voice say, "Enough is enough?"I promise when we finally do there is nothing they can do or can say because we the people hold all the power. We just don’t realize that yet, but we are starting to.

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A stuck screw can prove to be the ultimate nuisance, the proverbial "thorn in one’s side" as craftsmen strive to complete a project or repair. Stuck and stubborn screws are generally caused by rust and corrosion that accumulates and sticks around the screw’s body. To release the screw, you must break it loose from the corrosion that binds it. To achieve this breakaway, try these five sure-fire extraction methods and you should have that stuck screw un-stuck in no time.1.) Chemical Removal: Chemical removal methods are the first, most gentle techniques to try. To dissolve the binding corrosion you can apply a number of easily accessible products: lemon juice, hydrogen peroxide, and even Coke or Pepsi can loosen a stuck screw. Any anti-corrosive solution works better when left to soak into the screw-hole, because of this, even if the chemical doesn’t release the screw, it softens it up for the next removal step(s). If you tap the screw while applying rust remover, it may help the chemical to penetrate further into the screw-hole releasing more of the screw. Once you’ve let your solution set into the screw, attempt to loosen it once more. Remember not to use a solution that could stain or damage the material housing your frozen screw.2.) By Force/Impact: Before beginning this process be certain you have the correct sized screwdriver.

A wrong sized screwdriver can strip the head off your frozen screw and amplifty the supreme annoyance of screw extraction. If you can move the screw at all try to tighten it - in doing so you may break the screw free from the corrosion holding it in place. If you can’t move the screw but its head is slightly elevated, you may be able to grip, and turn the screw with vice grips or pliers. If, however, the screw’s head is not sticking up, you may try inserting the screwdriver in the the screw’s head slots. Lock your pliers or vice grips to the top of the screwdriver shaft, and while keeping downward pressure on the screwdriver, and using the vice grips as leverage, try turning the screw. This additional leverage/force may break it free. You may also try hitting the screwdriver with a hammer (while the screwdriver is inserted into the screw’s head). Remember to do this lightly so as to not destroy the tip of your screwdriver. If you can, also try hitting the screwdriver while turning it - this combination of impact and rotation should break the screw free from adhesion.3.) Heat/Cold: Before using temperature extraction methods, be certain the material housing the screw can withstand temperature changes. That said, you can use a propane or butane torch to heat and consequently expand the screw. You can also use a soldering iron or even a hot glue gun (without glue) to heat up a frozen screw. The expansion should allow you joggle and reverse the screw free. If the material around the screw can not tolerate heat, cold temperatures, although less effective, may work for you. Keep ice on the screw’s head - if accessible, dry ice is most effective. When the screw is sufficiently cold try turning again. Note: If you choose to heat up your screw - don’t apply lubricating oils (as they are flammable) to the screw until it has entirely cooled. You may need to repeat heat and cold cycles several times to break the screw loose. Always be mindful when using temperature extraction methods - both can cause severe burns when not careful.4.) Destruction: If you absolutely have to get the screw out, and it still has not budged, you can attempt to destroy the screw.

These methods are generally reserved for last resorts and craftsmen must be mindful to keep the screw hole intact. If the screw hole becomes damaged it is much more difficult to replace that stuck, rusted, and stubborn screw. First: place a steel punch or small chisel slightly off-center in the screw’s head-slots. Repeatedly hit (with a hammer) the top of the punch or chisel counter-clockwise (remember, righty tighty - lefty loosy). Several impacts should effectively loosen the screw. You may also try drilling out the screw. When drilling out a screw, keep your drill bit dead-center. If you have access to left handed drill bits these put more turning pressure on the stuck screw as it turns. Eventually the screw should begin to rubber barrel turn and release.5.) Drastic Measures: These are definitely last resorts, however, screws with a totally stripped or broken head may be impossible to remove without a "screw extractor." A screw extractor is a marvelous little device (only about $5 - $10) with a square head and reverse tapered cutting screw threads on the other end.

The square head is built to be fastened to a T Handle but also works with an adjustable wrench or vice grips. After a pilot hole has been pre-drilled into the stuck screw, the counter-clockwise threads are designed to screw backward into the screw’s body. The extractor digs into the damaged screw, begins to turn it, and ,at last, releases it from the grasps of corrosion. Be extremely cautious not to break-off the screw extractor inside your stuck screw. If this happens, you’re basically, well... stuck. If a screw extractor can’t get the job done, and you are now more hell-bent than ever to get that screw out, there is one last option. Spark erosion. Spark erosion, or electrical discharge machining is a technique that utilizes rapid repetitions of electrical discharge to disintegrate metals. This method effectively melts, or dissolves the screw while leaving the screw hole and surrounding materials unharmed and intact. Spark erosion machines are truly impressive, but are also pretty difficult to gain access to. In order to utilize spark erosion you must find a service that provides this type of machining. In the long run it may not be worth the hassle. Keep trying, show that screw who’s the boss, and persistence will prove the most effective method for success.Removing stuck screws can be an immeasurable hassle, but one of these methods is bound to loosen that pesky screw. Good luck, and always be cautious!

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Unless you’ve been living under a rock for the past few years, you know that interval training has become quite popular in cardio workout training circles.As a quick rundown, interval training (also called HIIT - High Intensity Interval Training) is a type of cardio training where you intersperse short bouts of very hard, very intense work, with short bouts of rest. The idea is to go as hard as you possibly can during your bouts of exercise. Work intervals and rest intervals can be on any kind of timing interval - work can be longer than your rest, they can be equal, or rest can be longer than your work.

What kind of work and rest intervals you choose depend on what kind of shape you’re in.Interval training has become so popular in recent years because of the more profound effects it can have on your cardio training compared to more traditional, long, slow distance (LSD) training.Interval training has shown to increase anaerobic and aerobic capacities (where as LSD only increases aerobic capacities). It can be helpful in power production, and because of the intense nature of interval training, it doesn’t lend itself to lead to muscle loss. It’s highly beneficial for fat loss because even though it might not burn as many calories during your actual cardio workout itself, it keeps the metabolism revved up for hours after your workout is over. And unlike LSD training, it’s not uncommon for an interval training cardio workout to be done fairly quickly - even as rubber barrel Manufacturers little as 15-20 minutes (including warmups and cool down).So, if HIIT is so beneficial, why are there not more people having amazing results from it?Simple really - they don’t work hard enough.

When it comes to cardio training, intensity and duration are inversely proportional. So, you can go long, or you can go hard, but you can’t do both. It’s either going to be long and slow, or short and fast.Well, it’s the latter with HIIT.And most people simpley don’t work hard enough. HIIT has to be - as the name implies - intense. To illicit the physiological response you’re looking for, you literally have to be working as hard as humanly possible. If you’re running, you have to be running as if a crazed pitbull was chasing you.You see, most people like the idea of doing HIIT for their cardio workouts because they get rest breaks. They figure they can go hard for no longer than a minute or so, then get to rest before they have to work hard again.The problem is that they aren’t going much harder than they would if they were doing some sort of LSD cardio. Remember where I just said that when it comes to your cardio workouts, you could either go fast and short, or long and slow? Well, when you dog your interval training, you’re actually going slow and short. That’s the worst case scenario.I put it like this - if you aren’t sure if you’re working hard enough during your interval training workouts, then the answer is that you’re not. You need to kick it up a few notches and get to working hard.Train Hard, Rest Hard, Play Hard.

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