Wednesday, April 22, 2015

GetFitRadio April 21, 2015



Zelda Higgins, Zeldahiggins7@gmail.com, is in the house and we are talking fitness!

Here is what we set out to talk about.


What is new in the gym?


Last week spoke about my issues what about people who have had schedule changes how to keep in the fitness frame of mind when change has happened?


Here it is the April Playlist!
Playlist for April 2015

1. David Guetta ft Jayko El Prototipo – Sun goes down (Summer 2015)

2. Hozier – take me to church

3. OMI – Cheerleader

4. Sam Smith – Lay me down

5. LunchMoney Lewis – Bills

6. Zedd ft Selena Gomez – I want you to know

7. Lost Frequencies – Are you with me

8. Maroon 5 – Sugar

9. Robin Schulz – When the sun goes down (Remix)

10. David Guetta ft Emeli Sande – What I did for love

11. Ellie Goulding – Love me like you do

12. One Direction – Night changes

13. Flo Rid aft Sage the Gemini – GDFR

14. Avici – Wake me up

15. David Guetta ft Sia The Whisperer

-10 diet mistakes we make!

-7 household items to do a workout!

-How much activity is enough?
It depends on what your goals are. If you want to improve your fitness, aerobic activity 3 days per week of a moderate intensity for 20 to 60 minutes (either all at once or broken into segments) will be enough. But a well-rounded program that improves not only your fitness, but also your strength and flexibility is recommended. To improve your strength, add 2 to 3 days of strength training to your aerobic routine. And finish your aerobic and strength training activities with stretches to improve your flexibility.

What does “overload” mean?
The overload principle refers to the workload or demand put on the body. The demand strains the body systems (cardiovascular, muscular, respiratory) in a good way. The body systems respond to the demand by adapting. This means that the heart will pump more blood, the muscles will become firmer and stronger, and the lungs will supply more oxygen. When you want to increase your fitness level or your strength, you have to provide this demand on your body systems to see them improve.

What is the “training-sensitive” zone?
This refers to the training intensity needed for improvement in fitness level. In general, the minimal training intensity threshold is 60% of maximum heart rate. You can calculate an estimate of your minimum threshold by using this formula: (220 - Your Age)  x  0.60 = target heart beats per minute. For example, if you are 30 years old, your minimum heart rate for improvement would be (220 – 30) x  0.60 = 114 beats per minute. This is how fast your heart should beat during activity to improve your fitness level. Initial level of fitness is an important consideration. For individuals who are more fit, an intensity level of 70% of maximum heart rate may be required to see improvements. Also, how long you do the activity can play a role. Improvement is similar for activities performed at a lower intensity if done for a longer period of time, as long as the total energy burned is equal. For example, suppose a person who runs for 30 minutes stimulates a training effect by working out at 70% of maximum heart rate. This person can also get a similar improvement by running at 60% of maximum heart rate for 40 minutes. Generally, lower exercise intensity can be offset by longer duration.

-Diet soda makes you gain weight!

-how do you deal with people who want the perfect body? what is perfect?

Process goals vs outcome goals that is interesting!

So you are 75 lbs. overweight and you want to lose it. About how much time should you allow to remove this weight safely and hopefully keep it off?

Here is me messing up the intro!



Oats are good!




The Podcast!

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