Zelda Higgins is in the house and that means that we are going to help you get your mind into the sustained fitness zone.
We had some great questions this week and we are always happy to hear from you!
Email the show at firstname.lastname@example.org or Zelda email@example.com.
This week we kicked off with the old back issues and a question about core and stretching.
We had a little chat about diet and just saying no to the sweets!
And then there is the need to show restraint and stop eating when you feel full!
Here it is the entire podcast!
You will hear us talking about Zelda's exercise plan, here is the chart!
Here are the notes we set out to work from for the show.
And the playlist for April is there!
-Mr Higgins re-boot how is the diet?
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 to get started once you stop for a few weeks, maybe me!
-kettle bells like them?
-how to increase flexibility?
_core and lower back pain is it a core issue?
-Mens health thinks a tractor tire is a good workout aid thoughts?
-trend of barefoot running is it good lots of shoes sold!
-what do you think of these raw plant protein powders?
-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!