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hi i'm lisa mitchell bennett and i'm here without garza possess certified
exercise physiologist
and welcome to lessen four and healthy steps to weight loss
last week we talked about energy balance in the importance of
and balancing the calories that we can stand with the energy that were burning
or the calories that were burning
last week we focus a little bit more on food and healthy choices that can help
us
to combat make that balance
and this week fallows gonna talk to us a little bit about that other side of the
the scale which is to relieve the energy that were burning and the physical
activity an exercise
and can you tell us a little bit about the fit principle
the uh...
who fit principle or fit model is uh...
it's an acronym and the that stands for
a frequency
uh... how often should your exercise and the recommended ranges a hundred and
fifty minutes per week so you want to be active at least thirty minutes uh...
five days out of the week
that that's how frequently on exercise and then the i'd stands for intensity
intensity is the very
steve
uh... word in the formula because it's all about how hard you work out
a lot of people exercise but they don't get their heart rate dot as high as they
should be
so what you've heard uh... people caught target heart rate
um... on the average i would say that your twenty-year-old two forty five
anywhere from like one twenty bill one sixty years ago target heart rate so
and there are some ways that you can just kind of have a sense of whether or
not
the intensity of your work and other other signals that your body can give
you just data complicated way it's not become there's a car volume formula
but there's also a process that they caught up still
basically it for working out the just talked with your body
and if buchanan carry a conversation it means you need to slow down
to going too fast you know one exceed your maximum heart rate
uh... so to twenty minus your age would be a maximum heart rate but if you could
carry a conversation and your breathing heavy it's good you're working at it
they pay so you wanna walk
power walking and maybe job a little bit
uh... and then take it from their crane okay so that's high-definition oddity
so the first one was the frequency
and that's how
often here and exercising naive the intensity and what's that the next
letter
tedious for tight
so what type of exercise are you doing
uh... you can't really wanna do you agree that standards that engages
your large muscle groups uh... upper body lower body like
solimene arriving a by kurt jogging power walking
uh... that's the type of exercise that you're doing there's different ways to
get your heart rate up
and we all have different
maybe one of somebody like riding a bike so i mean like john p
uh... there's different ways to do that
and then what about uh...
we hear a lot about strength training versus cardio what is that also that
type of exercise
that you would be doing
yes i would say strength training that traded to teach them the leak
and then cardio
the most days out of the week he can exercise the better so everything counts
even parking for their
or a park in florida at the grocery store instead of trying to line the
closest parking space so the more you're more active throughout the day
the better off we're going to be
okay and then that lasting 'cause they wouldn't fit f i_t_t_ right with the
lacerated we talked about frequency intensity
tight and tiring
time is imported if you're a big inner ten minutes is a good goal
and then i would recommend everyman maybe every monday every week
doing created by five minutes so
ten minutes your first week of second week
at five minutes fifteen minutes or third week twenty minutes he didn't really
building up
to maybe thirty minutes to run our own non-stop movement
and let's say i don't have
time you know the to do that thirty minutes so that our all at once can i
break it up in the
to those increment sometime in the u_s_ is there is nothing to do with it done
some research where
it does cap where you get separated in the morning maybe ten minutes for lunch
ten minutes in the evening ten minutes and he still see
seem beneficial results as opposed to doing thirty minutes not stop
create an account so that might be more doable for some folks are busy writing
yes
and anything else about that fit principle
that we need to know noticed just remember frequency intensity tight in
time
apiece and next week
we're gonna talk a little bit more with south
about how do i really get started if you haven't started a fitness programmer
exercise program
but are some things that you need to do to get started and what are some things
we need to do to stay safe and healthy so well will see you next week