	You're probably thinking, “No! Not another article on 

.” Well, yes, but cardio in particular … 

 cardio to be exact. I think we all know that exercise is beneficial and a body that moves heals faster than a body that does not.

In addition, it lowers stress, releases endorphins, improves mood, and, post-workout, engages the parasympathetic (rest and digest) nervous system. And, with the holidays rapidly approaching, keeps the pounds off.

HIIT involves short sessions of high-intensity effort followed by longer lower-intensity effort recovery times. The intense work periods may range from 5 seconds to 8 minutes long, and are performed at 80% to 95% of a person’s estimated maximum heart rate. There are several benefits to this method, but what I find the most intriguing are these two:

 HIIT cardio, even done in shorter periods than 'steady state' cardio, burns more calories overall. A study was done where a mere eight sprints burned more overall calories than 50 minutes of steady state cardio.

 I teach HIIT on an elliptical or stationary bike, adding a resistance element with hip flexion, to retain muscle. I do not recommend a treadmill because there is no hip flexion.

RELATED HEALTH ARTICLE: How dairy is hurting your teeth and bones

Let's take a closer look at the how the benefits of HIIT relate to dental hygienists:

-Better focus and mental clarity when working with your patients.

-More energy in your fast-paced environment.

-Better sleep, waking up refreshed and recovered ready to take on the day's challenges.

-Being on your feet all day, more endurance for removing tartar, stains, plaque, and applying sealants and fluorides.

Regardless what your current fitness level (beginner, intermediate, or advanced), a HIIT workout would look like this:

First, calculate your max heart rate. For this example, take 220 – your age.

2:00 low intensity (40-50% max heart rate)

RELATED ARTICLE: Finding your own superhero and conquering your Kryptonite

Interval training is becoming an increasingly recognized and well-liked method of training. Incorporating interval training into a general conditioning program will optimize the development of cardiorespiratory fitness as well as numerous other health benefits. Give HIIT a try.

Author’s Note: Before beginning any exercise regimen, make sure you seek out medical evaluation and clearance.

Anthony DiNobile is a Certified Holistic Nutritionist and Certified Personal Trainer. He is also the owner of All In Fitness & Wellness in Gilbert, Ariz., and competitive vegan bodybuilder. He loves to enlighten people on the joys of food, health, and nutrition and fitness. When he’s not working with food, speaking to groups about holistic nutrition and health, or managing All In Fitness & Wellness, you can usually find Anthony with his dogs Holly, Olive, Roxy and Vera, or with his wife, Kirstin, who is a Certified Holistic Nutritionist and owner of Nourish restaurant. He even rides his motorcycle from time to time.

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 You're probably thinking, “No! Not another article on exercise.” Well, yes, but cardio in particular … High Intensity Interval Training (HIIT) cardio to be exact. I think we all know that exercise is beneficial and a body that moves heals faster than a body that does not.

How High Intensity Interval Training (HIIT) can benefit dental hygienists

How many times have we reviewed our patients’ health history and shared the oral systemic link connecting their current health, recent surgery or medication to their current state of oral health? If you answered countless … I’m with you.

Have you ever thought, “Wouldn’t it be nice if the medical and dental professionals could just get along and work as a team for our patients’ best chance at total health?”

Now, what if I told you that there are dental practices whose philosophy embraces that? If you are a dental hygienist who seeks to extend your clinical realm, then our video series “Your MD & Me” may whet your palate for more information on how this may be a fit for you in your hygiene career.

Recently, I sat down with our colleague, Stephanie Lodding, RDH. She is

 president of The American Academy for Oral Systemic Health (AAOSH)

 and the only RDH to hold this esteemed position! Her passion and expertise for introducing communication, skill sets, research, and teamwork between both medical and dental professionals has proven results.

RELATED ARTICLE: How to work with physicians to bridge the oral-systemic gap

Many of us may immediately think of periodontal disease and how it is the culprit of chronic inflammation linked to heart disease or stroke. We educate and treatment plan for periodontal therapy. This protocol has been successful for thousands of dental hygienists and their patients. However, something is still missing. Those same patients are still fighting heart disease, stroke, etc.

What if we educated and aligned ourselves with our medical professionals as we do periodontists, oral surgeons, and endodontists? Imagine how powerful the communication and results would be IF our physicians and specialists viewed periodontal disease as a medical disease which medical professionals cannot literally treat?

RELATED ARTICLE: Why oral-systemic health and EHRs make a great marriage

Although AAOSH is in its fourth year as an association, it continues to grow each year. Dental hygienists are encouraged to check out the benefits of membership and how those will impact the way you practice. The refreshing news is how the union of both fields blends what we are taught regarding nutrition, occlusion, chronic infection, caries, and oral cancer and extends that opportunity to be a part of a change in your practice. Do your research, discover whether this concept is a fit for the direction of how you want to practice, and take action.

RELATED ARTICLE: Is it practical to screen for diabetes during routine dental visits

Tis the season of giving and celebrating. Perhaps the real gift is giving our patients healthier lives to live by strategizing with our medical professionals! It is then we will witness what it means to “Take What You Learn & Make a Difference with It.”

Your MD & Me: The oral-systemic link and the dental hygienist

	As the clock winds down on 2014, more and more patients are trying to squeeze the last pennies out of their dental insurance and make sure they have taken advantage of every opportunity to improve their oral health. With that in mind, the end of the year can be one of the craziest times for dental practices.

, Anastasia Turchetta, RDH, sat down with 

, to talk about ways that he has tackled the end of the year in the past and how his planning efforts have benefitted his patients and his practice.

“Preparation is so important,” Dr. Rice said. “Everyone knows this time of year will get crazy, so what can be done ahead of time to prepare for it? In my practice, we’ve altered hours and altered who will be present to make sure we can be there for our patients’ needs. Practices may want to look and see if they can expand hours or bring in part-time help to fill the needs.”

RELATED: Read Anastasia's thoughts on the end-of-the-year schedule

Dr. Rice also believes attitude is important every day in the practice, but especially at the end of the year.

“Everyone has to pitch in and everyone has to be a little more flexible,” Dr. Rice said. “Dental team members have to know that they may need to expand what they bring to the team this time of year. This is also a great time to have those morning huddles and make sure everyone is on the same page.”

RELATED: 4 steps to help manage unhappy patients

Click below to see more thoughts from Anastasia and Dr. Rice …

 As the clock winds down on 2014, more and more patients are trying to squeeze the last pennies out of their dental insurance and make sure they have taken advantage of every opportunity to improve their oral health. With that in mind, the end of the year can be one of the craziest times for dental practices.

Straight talk: How to keep your sanity as a dental hygienist during the holidays

Clark: Oh, Eddie ... If I woke up tomorrow with my head sewn to the carpet, I wouldn't be more surprised than I am now.

The schedules in many practices during the holiday season may play out just like the Griswolds' 

! As we prepare for those who are home from college, off work or new to the practice as well as emergencies, cancelations, walk-ins with an attitude for entitlement, out-of-town family members and the patients who purchased whitening specials that have procrastinated, what can look like a routinely scheduled day from June becomes daily mayhem.

Some practices will make the best of it, as Clark Griswold did with unexpected surprises, leaving behind a path of destruction while questioning our sanity and repeating the pattern year after year!

Download DPR’s free e-book: What you need know	about changing dental fees and what you're charging patients

Here are some suggestions to consider for your hygiene schedule during the holiday season.

		Reserve a time every day from December 15ish on in the late morning or early afternoon for those who are home from college. They don’t like to get up early, and if their parents make them, it is safe to say they will be late. Check their treatment plan as the doctor may accommodate treatment if needed. 

		Select certain days to practice assisted hygiene. Keep the doctor free of lengthy appointments to avoid running behind. Those patients who are routine will be your targets for these days.

		If you have a treatment room that may easily be equipped with hygiene appointment essentials, you may elect to contact a hygienist who temps in your area. The option may include days or additional holiday hours.

Is there still going to be chaos in your schedule? Of course!

Related reading: Dentistry and nutrition: How dairy is actually hurting your teeth and bones

Discuss the scenarios first mentioned or add your own Griswold flavor to set you up for a successful and productive December! Yes, there is still some action to take today! Check out how the remainder of this month looks and to determine your saving grace or whether you are going to need nine lives to live through it!

: [Referring to the electrocuted cat] That thing had nine lives. You just spent 'em all.

 Eddie: You surprised to see us, Clark?  Clark: Oh, Eddie ... If I woke up tomorrow with my head sewn to the carpet, I wouldn't be more surprised than I am now.

Suggestions for the dental hygienist (and dental practice) to make the most of the holiday season

	We have all been there. The details may be slightly different but the end result is the same.

You receive the eye-opening cosmic slap of reality. The day you realize things in your safe, comfortable existence are not quite the way you perceive them. The uncomfortable knot in your gut creeps in with this realization. The exchanges with coworkers-your confidantes-were not quite as confidential as perhaps you thought. Your boss was not as cool with the office dynamics as you thought. Once the slap of reality knocks you down, it is time to take inventory and use what you have.

Every good comic book hero discovers his or her superhero powers after the cosmic slap of reality. They take inventory, get what they need, become stronger, develop new skill sets and emerge as a new force. All along, our superheroes have trials and tribulations but work towards justice and victory.

They are not that different than your average-and not so average-dental hygienist. Once you dust yourself off after your cosmic smackdown, assess the fallout and take inventory. In true superhero fashion, pull on the cape and mask and prepare yourself to take your seat in the Hall of Justice with your head held high.

Every superhero discovers his or her powers in conjunction with various experiences. Peter Parker discovered his spider side after a lab accident. Wonder Woman-Diana Prince-had super strength, super speed and stamina. She was highly proficient in hand-to-hand combat and possessed an animal-like cunning. Wonder Woman always had a fabulous arsenal at her disposal-her Lasso of Truth, a pair of indestructible bracelets, and an invisible plane.

As a dental hygienist, take advantage of your power in the operatory. What are your super powers? What powers can you add and further develop? Develop your skill set with the resources you have at your disposal while examining the resources you can acquire in the future. If you made an investment in magnification-for example--how would this affect your productivity? How would this affect you personally?

Related reading: From GNYDM 2014: Learning more about PeriRx and a new salivary test for oral cancer

Call it your posse. Your trusty sidekick. The Robin to your Batman. Wonder Twins needed each other to activate their powers. No matter the obstacle, your options will seem more promising when you share with your support network. You will gain new, fresh ideas and receive the feedback you need. Your Justice League will quell the dark forces that linger in your subconscious, waiting to shoot you down and throw the proverbial Kryptonite in your path.

Superheroes are always spot-on with the mission at hand. Identify the problem-Check. Identify the nemesis-Check. Develop the strategy to solve the problem-Check. Work as a team to save the day-Check! Owning your agenda, mission, goals and strategy are a critical element to becoming your own superhero.

Video: The link between oral sex and oral cancer

One word: duh. These superhero skills are honed with life experiences. I thank the bad bosses, mean girls, classroom bullies, mean patients, catty coworkers, and friends-who-really-weren't for helping me develop these skills. Learn from the bad stuff, take what is useful and leave the rest behind.

Whether you become your very own Wonder Woman-or Superman-never forget your mask is always within reach, your cape is always ready to wear and the true mark of the superhero is always on our heart-where your nemesis can never take it away no matter how despairing things may seem.

Last but not least-Embrace and create your happy ending!

Superheroes don’t wait for someone to create their happy ending and bring rest to the city. Embrace yours and stand tall on your personal horizon!

 We have all been there. The details may be slightly different but the end result is the same.

modernhygienist.com-2014-12-01

How High Intensity Interval Training (HIIT) can benefit dental hygienists

Your MD & Me: The oral-systemic link and the dental hygienist

Straight talk: How to keep your sanity as a dental hygienist during the holidays

Suggestions for the dental hygienist (and dental practice) to make the most of the holiday season

Finding your own superhero and conquering your Kryptonite