Opoku Fitness

😂 hilarious ! NEVER HEARD CREATION EXPLAINED THIS WAY BEFORE !!!

In the beginning, God created the Heavens and the Earth and populated the Earth with broccoli, cauliflower and spinach, green and yellow, and
red vegetables of all kinds, so Man and Woman would live long and healthy lives.

Then using God's great gifts, Satan created Ben and Jerry's Ice Cream and Krispy Creme Donuts. And Satan said, "You want chocolate with that ?" And Man said, "Yes !" and Woman said, "and as long as you're at it, add some sprinkles." And they gained 10 pounds. And Satan smiled.

And God created the healthful yogurt that Woman might keep the figure that Man found so fair.
And Satan brought forth white flour from the wheat, and sugar from the cane and combined them. And Woman went from size 6 to size 14.

So God said, "Try my fresh green salad."

And Satan presented Thousand-Island Dressing, buttery croutons and garlic toast on the side.
And Man and Woman unfastened their belts following the feast!!!

God then said, "I have sent you heart healthy vegetables and olive oil in which to cook them."

And Satan brought forth deep fried fish and chicken-fried steak so big it needed its own platter. And Man gained more weight and his cholesterol went through the roof.

God then created a light, fluffy white cake, named it "Angel Food Cake," and said, "It is good."

Satan then created chocolate cake and named it
"Devil's Food."

God then brought forth running shoes so that His children might lose those extra pounds.

And Satan gave cable TV with a remote control so Man would not have to toil changing the channels. And Man and Woman laughed and cried before the flickering blue light and gained pounds.

Then God brought forth the potato, naturally low in fat and brimming with nutrition.

And Satan peeled off the healthful skin and sliced the
starchy center into chips and deep-fried them. And Man gained pounds.

God then gave lean beef so that Man might consume fewer calories and still satisfy his appetite.

And Satan created McDonald's and its 99-cent double cheeseburger. Then said, "You want fries with that ?" And Man replied, "Yes ! And super size them !" And Satan said, "It is good." And Man went into cardiac arrest.

God sighed and created quadruple bypass surgery.

Then Satan created private medical insurance !!!

FOR THOSE AND OTHERS WHO WISH UNDERSTAND THE DIFFERENCE FOR VOLUME & INTENSITY WHEN TRAINING FOR S&C

In weight training, the simple definition of the volume is how much work you do, such as the number of reps you perform in an exercise. The simple definition of intensity is how hard the exercise is, generally based on the amount of weight or load you lift.
Let us use Romanian deadlifts (RDL) for instance. If you do five lifts (repetitions) with 45/50 KG and you increase this to 10 lifts, you have increased the volume. If you keep the repetitions at five but increase the barbell weight to 70 KG, you have increased the intensity of the exercise.
Workout Effects of Volume vs. Intensity
You may wonder how this affects once workout and whether the results are the same. As with many things in the sports and exercise sciences, the answer isn't necessarily black and white. The answer can change according to a variation of input.
In this case of the dead-lift example, higher volume and constant load will tend to increase the work your heart and lungs do with the extra movement and effort over time. That will provide you with enhanced cardiovascular fitness and some strength and muscle endurance. Perhaps you will get a little more strength and muscle bulk, but not to the extent of the endurance factors.
On the other hand, if you increase the weight of the lift and keep the reps the same, you will gain only a little extra heart and lung condition but much more strength and muscle, especially if the weight is near to what you can tolerate for 10 reps. It's a continuum according to each input of volume or intensity.
Measurement of Volume
Volume can be measured in the hours and minutes you train at the highest level, or in finer detail, by the number of sets and repetitions programmed in your workouts. If you do hybrid training that includes circuits or intervals interspersed with weights, then volume includes this work as well. The volume of training means intensity by time.
Measurement of Intensity
In lifting, intensity almost always refers to the weight you lift, in other words, how hard you work to make that one lift. If you do 20 reps, then you have increased the volume substantially, and ultimately your total work will increase if you raise either the weight or the number of reps or sets.
If you do circuits where anaerobic running or movement is required, then the rate of perceived exertion (RPE) or heart rate can be a guide to intensity. RPE is often measured on a scale of 1 to 10, where 1 is sitting still and 10 is as hard as you can go. Or, it may be measured on a Borg scale of 6 to 20, which gives a rough estimate of your heart rate when multiplied by 10. Be sure to check which type of scale is being used for any exercise instructions.
Heart Rate Measurement
As a general rule, the intensity in relation to heart rate is measured as a percentage of your maximum heart rate (MHR). You can estimate your maximum heart rate as 220 minus your age, although this can be inaccurate for some people. You can also do a maximum treadmill session under the supervision of a doctor or exercise physiologist to establish your maximum heart rate.
How vigorous you are working out in relation to your heart rate will depend on how to fit you are. For example, for someone with a cardiovascular disease, walking at a moderate pace might produce a heart rate of 70 percent of MHR, whereas someone with reasonable fitness might be able to jog or even run at a good pace and still only be at 70 percent.
For cardiovascular fitness training, you should aim for 65 to 75 percent MHR, although fitter people can train at up to 85 percent without getting too far into the anaerobic training zone. In the anaerobic zone, your body uses more oxygen than it can reasonably take in through the lungs to support that level of intensity, and you pay it back in short order with exhaustion.
For high-intensity, anaerobic training you will train at 85 percent MHR and above. This is best done after you have achieved a reasonable level of all-around fitness.

No gym #1.1 short blast
Air squats x20 30 sec squat jumps.
Side lunge x20 30 sec sprint lunges
Press up x20 30 sec plank

Burpees- knee tuck x10
Star jump plank x10
Thrusters to scissors split x10. Eat slep repeat

In life , never be afraid to fail or fall . Is how we get back on our feet is what matters. learn from the mistake and what you seek will be reveal. That is the way of life

Never under estimate the power of the human body. It can always go the distance if the mind is set free. Health, Life, & laugh.

The human body can achieve anything when we set our mind to it. No mater how many times we fail, always get back on the saddle. Because the end goal is far more rewarding; satisfying then given up. And this is the outcome. strength stabilization # body power # mind over matter.

Monday is always like the weekend blues. so don't be lazy be active. get your earl dose of serotonin (5-HT). to set the mood.🏋️‍♂️

some of this i already new. but it may be an eye opener for some

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