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Pulse during training
Controlling your own heart rate during training is one of the best ways to monitor the intensity of your workouts. Most athletes are engaged specifically with heart rate monitors, which is not mandatory. It is enough to use a simple stopwatch or watch the pulse by the clock in the gym. What an athlete uses when measuring the heart rate (HR), does not matter much, much more importantly, what should the pulse be when training.
How to calculate a safe pulse for sports?
The generally accepted calculation formula is to find the lower and upper limit of the heart rate. This means that training is effective, during which the pulse is within the limits of these two marks - heart rate indicators.
The lower limit is calculated as follows: from the number "200" the age of the athlete is subtracted and multiplied by the index "0.6". If the training athlete is 25 years old, that is 105 beats per minute. Engage when the pulse below this value is not recommended because the benefits of training will be minimal.
The upper limit is calculated by the same formula. The difference is that instead of "0.6" the coefficient "0.8" is used, that is, for a 25-year-old athlete, this figure is 140 beats per minute. Going beyond the upper limit of heart rate is not recommended since this leads to an increase in the load on the heart muscle.
Athletes do not always take into account the coefficients when finding the upper and lower boundaries because they prefer to engage in the maximum. They train to between 170 and 180 beats in 60 seconds, even taking into account the fact that this is much higher if you take away your own age from the maximum allowable 220. And if the pulse reaches such limits, you should reduce the intensity of training. Otherwise, it is likely to damage your own health.
To make it easier to navigate without countless calculations, you can simply use the table below, guided by which you can easily control the heart rate with varying degrees of training intensity.
Pulse with cardio training
Measurement of the pulse on the stopwatch during running is almost impossible. And if an athlete is keen on cardio, then they should get a heart rate monitor for jogging on the street, use control devices built into exercise bikes and treadmills.
When the goal of cardio is the burning of fat deposits, the pulse should be between 120 and 150 beats per minute. Bodybuilders should adhere to a slightly different scheme to keep the muscles. Cardio should be low-intensive, that is, within the limits of the exercise with a duration of 50-60 minutes the pulse should be in the regime of 120-130 strokes.
Pulse on power training
Experienced athletes are not recommended to bring the pulse to the upper limits. The ideal heart rate is the limit of 120-140 beats per minute, kept from the beginning to the end of the workout. It is necessary to avoid lowering the pulse below the lower limit, which is due to the fact that rest between approaches should not be done for more than a minute.
It is not recommended to take the bar at the maximum heart rate. It is necessary to try to keep it within 130 strokes of the whole training. This will strengthen the heart muscle, increase the effectiveness and effectiveness of strength training.
Caloric content of potatoes per hundred grams
Potatoes are a perennial herbaceous tuber plant and were imported from the Netherlands by Peter the Great in the eighteenth century, grown in almost every region of the country, both in private gardens and farms. The flowers are poisonous. Edible only tubers. Their excellent taste and the variability of the dishes they are cooked in are liked many.
The potato contains valuable substances for the body. The concentration of starch in 100 grams of the product reaches 20 grams, and the protein - up to 2 grams. The potato protein contains absolutely all amino acids inherent in plants. A small concentration of vitamin C is compensated by the frequent consumption of vegetables in food.
The content of large amounts of potassium makes potatoes useful for the heart muscle. In addition, the vegetable demonstrates good diuretic properties. This particular substance resists the tubercle bacillus.
It's difficult to find someone who does not like to try potatoes. However, given that those who want to lose weight or keep themselves in shape, constantly count the calorie of their daily ration, the question of the caloric content of this vegetable is relevant for many. Especially, taking into account the fact that the cooking method dramatically changes the potato's energy value.
Caloric content of boiled potatoes
Any boiled food is always more useful than fried food. Cooking does not lead to the formation of a large concentration of harmful substances in the food. Potatoes not only do not become harmful food but also maintains caloric content close to natural, that is at a level of 70 to 80 kilocalories.
In the process of cooking, the energy value, of course, decreases, but only to a small value. The body receives the necessary amount of phosphorus, carbohydrates, and potassium a day enough to eat 300 grams of boiled potatoes.
How many calories are in fries?
When fried in an abundant amount of vegetable oil, cut potatos are incredibly popular in fast food chains and are a McDonald's crown dish. A special way of cooking crispy potatoes increases the calorie content of the vegetable at times. 100 grams of fries account for about 400 kcal. This covers a quarter of the daily needed calories for a person.
How many calories in fried potatoes?
At times more than in boiled, approaching in quantity to fries. In 100 grams of fried potatoes, 327 kcal were confiscated. An additional amount of energy value is obtained by roasting the root crop. Therefore, the more oil is added during cooking, the higher the calorie content.
Caloric content of potatoes in uniforms
Untreated root from your own peel, cooked in water, is prepared quickly. Potatoes are washed and lowered into a pot filled with water. Caloric content of this dish does not exceed 74 kcal per every 100 g of product.
This indicator of energy value is really low, so you can eat potatoes in uniforms and even during a diet. Along with a few calories, the dish has other advantages. It is rich in magnesium and potassium.
The most useful for preparing potatoes in uniforms are young tubers. On the outer layer of these roots, there is concentrated a large number of microelements which are important for human health.
The value of the potato directly depends on the shelf life. The more time passes from the moment of harvesting; the more harmful substances are accumulated in the upper layer. There are such uncooked root crops not recommended.
Which sugar is the most useful?
On the Internet, you can find many disputes about which sugar is more useful: red or white. Is it worth using a sweetener? Finally, maybe it's better to give up sugar altogether because this product is too caloric and brings only harm to health? You will find the answers in this article!
Calorie content of sugar
One gram of white and brown sugar contains 4 kilocalories. If a teaspoon is filled "with a slide", it contains 7 grams of sugar (28 kilocalories). If a teaspoon without a slide, it contains about 20 kilocalories. Approximately the same amount of calories is contained in the cube of the refined sugar.
It is important that sugar causes the main harm not with its increased calorie content. It is established that sugar and its substitutes contribute to the fact that a person is overeating, that is, the body, because of excessive glucose consumption, loses the ability to control the feeling of hunger. In addition, there are types of sugar that can "break" the natural mechanisms of metabolism, which leads to excessive deposition of adipose tissue.
What is the glycemic index of sugar?
The glycemic index of sugar approaches 80 units. That is, there is no need to spend energy on glucose assimilation and its splitting. All kilocalories are transformed into energy (or fatty deposits) without the slightest loss.
To fully absorb one can of soda, which contains about 35 grams of sugar, the body will take about half an hour. For comparison, one portion of a meat dish with a side dish, which contains a similar amount of calories, is digested for 4-5 hours.
Which sugar is the most useful?
Despite the common misconception, the differences between different types of sugar are minimal. The amount of calories in a gram of sugar and the glycemic index is not affected by the shade of sugar and the plant from which it is extracted (reed or beet). It is possible to name only one difference: a slight aftertaste, which brown sugar has.
Many believe that it is more useful to replace sugar with honey. However, it is not. Honey is 80-85% sugar; brown sugar is made up of 98% glucose. Naturally, no one, no other product with excessive use cannot bring health any benefit.
What is refined sugar?
Refined sugar is the sugar that has passed the maximum purification from any impurities. In this case, minerals and vitamins are also referred to as impurities. White color of refined sugar can be achieved through bleaching: natural sugar has a slightly yellowish color.
Sugar is refined from inexpensive sugar beet or reed, which for one reason or another is not suitable for the extraction of brown sugar. However, much more often raw sugar glucose syrup is used more often for the development of refined sugar.
What harm does glucose syrup bring?
Glucose-fructose syrup is usually used as an inexpensive sugar substitute in the food industry. This syrup tastes much sweeter than the usual sugar. Besides, it is much easier to stir in the composition of the products. Finally, the syrup extends the shelf life and storage of products. Corn syrup is made.
Unfortunately, glucose-fructose syrup has one significant drawback. It stimulates the addiction to sweet taste, as a result of which a person is forced to use more and more glucose, which adversely affects the body weight. In addition, the syrup provokes excessive production of insulin, which becomes a prerequisite for the development of such a dangerous disease as diabetes.
Can I give up sugar?
The popular opinion that nerve tissue needs glucose for normal functioning is a misconception. A much better option for all body tissues are complex carbohydrates, which come with cereals and plant foods.
For millennia people did without a lot of sugar in the diet: the mass production of this product began only in the century before last. Well, in the past half a century, sugar consumption has increased several dozen times. Perhaps, it is this that explains the catastrophic increase in the number of people suffering from excess weight.
Are sugar substitutes harmful?
Sugar is addictive on a psychological level: gradually it becomes difficult for a person to manage without sugary foods. However, along with sweets, simple carbohydrates enter the body, which cause excessive body weight.
Sugar is a product that can disrupt the natural mechanisms of controlling the sense of the city. The result is overeating: you want more and more sweet foods. Substitutes for sugar make it possible to disguise this problem, but do not get rid of it. Therefore, the only way out is to refuse sweets when replacing them with vegetables and fruits or limiting sugar-containing foods in the diet.
Floor push-up program
Almost everyone wants to be fit, slim, and be in excellent physical shape, many want. But, unfortunately, not everyone can due to certain circumstances such as not having time to attend a gym or the money to pay for equipment at home. Luckily, this is not required if you regularly perform push-ups.
Push-ups from the floor do not require the use of any specialized or expensive equipment or simulators. To achieve great results, it is enough to have the dedication and desire to be in great shape, as well as use a suitable push-up system.
The advantage of such trainings is that they have no limitations. Everyone can do anything from the floor - children, adults, the elderly, men, and women.
The benefits of push-ups from the floor
This basic exercise simultaneously involves several muscle groups. It is considered universal and compulsorily which are included in any training plan.
During its implementation, active work is involved:
• rib cage;
• shoulder girdle;
• Abdominal musculature.
Push-ups don’t just involve different muscles, but they also allow you to shift the emphasis to specific groups. To work out a specific area, it is enough to redistribute the load by changing the reference points and the technique of ex*****on.
The musculature is involved in the work already when the initial (initial) position is taken. To keep the body in the accepted static position, the intercostal and abdominal muscles, back, and also the arms and legs are activated.
Thanks to this basic, accessible, and, most importantly, effective exercise, muscle mass is built up. In addition, a person who regularly presses from the floor becomes stronger and sturdier. The speed of impact also increases.
The following muscular groups receive the greatest load:
• Thoracic- Provides retreatment and reduction, as well as rotation of the Humerus. They are best dealt with in a position with a wide grip.
• Triceps- Thanks to the triceps muscles, the arms are straightened, and they develop as well as possible in a position of a narrow grip.
• Biceps- Get a powerful charge that increases the strength of biceps muscles.
• Deltoid- They acquire a beautiful relief, and, therefore, the shoulders look great visually.
• Toothed front- The lateral thoracic part is studied when performing a limited type of exercise, and push-ups are considered the best among them.
• Pyramidal- The ulnar muscles, which are a continuation of the triceps, provide an easier extension of the forearms.
A properly composed program and technique of performance allows you to benefit the musculature. Push-ups strengthen the respiratory and cardiovascular systems, bone tissues, joints, and ligaments, positively affect the course of metabolism. People's health and well-being are improving noticeably.
For a person who isn’t active in sports and does not go to the gym, this exercise allows you to quickly bring the weakened muscles into the tone. Thanks to this, it becomes much easier to perform routine work, which involves certain physical activities.
How to start working out correctly
Having set a goal - to start wringing out, it is necessary to understand that it will be difficult both psychologically and physically. At this stage, it's important not to overdo it, but to do everything right, so that in the future it would be much easier to make the transition from simple to complex workouts.
It is not recommended to drive yourself to exhaustion at the first lesson. The result is due not only to the number of approaches, but the technical performance of the workout, which is much more important. And, if you just press a number, not quality, there will not be an effect. Beginners should start with the classical version of push-ups after doing this exercise first from the vertical plane, and then from the knees.
Do not hurry. Each stage takes from seven days to several weeks. You need to focus only on your training, as well as your physical form. The readiness to go to the next stage is evidenced by the absence of difficulties with the implementation of the current level.
Particular attention is paid to mastering the initial position, which depends on the type of push-up, the correctness of breathing, and the direction of each movement. The body descends on the inhalation, but rises on exhalation. It is necessary to control the body so that it is always straight, and the lowering and lifting of the body was carried out solely by flexing and straightening the arms.
General recommendations for beginners:
• You must start with 10 repetitions. To increase the pace is recommended gradually. The main thing is to listen to your own feelings about how the body reacts to the current and increasing load. After exercising, the feeling of fatigue should be easy. No overstrain. This is especially true for the first training.
• Before the beginning of the classes, you always need to perform a ten-minute warm-up, and the planned number of repetitions should be performed in several approaches with breaks for 2-3 minutes.
• You need to press it regularly. Training should never be adjusted to the regime.
• Drawing up the program of studies must necessarily be accompanied by certain goals. If you need to build muscle mass, you will have to train daily. Press to maintain themselves in good physical condition and to normalize body weight can be two to three times a week.
• If you decide to train daily, you should move to this pace gradually. First you need to practice every other day to prepare your muscles for work. Rest gives the musculature an impulse to set the mass.
• When starting the exercise, you should always carefully study not only the description, but also the recommendations.
• While doing push-ups, you can experiment and allow some liberties, but when all the movements are honed, strength, agility and endurance are well developed, that is, with the experience that comes with time.
It is recommended to perform the first few lessons in front of a mirror. This allows you to see all the possible errors and flaws in order to immediately correct the technique.
How many reps should you do
Beginners are most often interested in the question as to how many repetitions should be striven for. It is expected for women to do 30-40 push-ups, and men - up to 50-100 push-ups. This is decent results, but not limiting. People who want to have a powerful body or perform more explosively in sports should set a higher goal for themselves.
For a month and a half, if you exercise regularly, women can reach 50, and men 100 repetitions. To train at the same time you need no more than 10-15 minutes. This is quite enough to increase the strength of the hands, as well as the appearance of visually noticeable changes. Here it is necessary to take into account one important point. There is an opinion that more than 15 repetitions per approach will increase endurance, but only to the detriment of increased volume and physical strength.
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