W5 L3 Fitness and Activity
Week 5: Lesson 4 Fitness and Activity
Copyright 2018, LURN, Inc.
Page 1 of 4
You can look great and feel amazing in a way that leads to long term overall health and wellbeing. You can have the energy levels that will allow you to have high intensity and enthusiasm throughout the day as well. The basic principles of overall fitness are: ➔ Exercising multiple times throughout the week. If you work out once a week, it won’t work. This is about optimizing the habitual behavior of moving and creating an active lifestyle. Most people get caught up in trying to have a perfect fitness plan. It’s not about the “perfect plan,” it’s about the plan that you can do every day, set your intentions around and follow through with. Most people are also facing the challenge of not seeing the results that keep them motivated and moving forward. The best way to get results is to work out multiple times throughout the week. If you are just getting started, you should be working out every day. You need to build the habit of working out. 20 minutes a day will be more beneficial than 45 minutes three times a week. This is because daily exercise will build the habit. If you aren’t working out at all, look to create a level of movement every day so that it becomes a habit and creates a lifestyle change. If you’re already active, then you can work on optimizing your performance level. ➔ Make sure you are doing both weight training and cardio. You want to have a balance of both. If you are eating in the right way, it will be necessary to have some level of cardiovascular activity throughout the day. ➔ Make sure that you find the program that you’re going to do. Pick a program that you’ll follow through with. Then, you can look at the program that can optimize the results that you want. Who must you become in order to achieve your fitness goals?
Copyright 2018, LURN, Inc.
Page 2 of 4
There are three training methodologies that are key to getting the results that you want: 1. Time Under Tension This is about how long your muscles are under a strain during a particular set. This is all about optimizing the tension and stress on the muscle tissue, so that you are able to grow it back and create micro tears in the muscle tissue that are the building blocks for you to rebuild your muscles bigger and stronger. Research has shown that, on average, when you are placing the muscle tissue under 40-60 seconds of time under tension with a significant strain or stress on the muscle, it inevitably creates the level of hypertrophy that builds muscle. This means 40-60 seconds each set, take a minute off, and then go back into it. If you are looking to build muscle efficiently, start applying time under tension consistently.
2. HIIT This stands for “High Intensity Interval Training.”
Copyright 2018, LURN, Inc.
Page 3 of 4
This is about giving yourself short periods of anaerobic exercise, with less intense recovery periods. This may include: ● Sprinting, Then Walking, and Sprinting Again ● CrossFit ● Running Up Stairs ● Weight Training With HIIT, you are straining your cardiovascular system at a level that allows you to burn body fat after the workout. This will intensify your workouts, and increase your ability to burn body fat quickly. 3. Cardio This involves getting your heart rate up, and straining your cardiovascular system. Cardio is important for your physical health and wellbeing. Targeted high intensity cardio programs produce great results. You can: ● Walk Up Stairs ● Jog Up an Incline ● Go for a Walk Rotate these three training methodologies for better results. Before you make any changes, make sure you consult a physician to make sure this sort of regimen is right for you, and to avoid injury.
Copyright 2018, LURN, Inc.
Page 4 of 4
Copyright 2018, LURN, Inc.
Page 1 of 4
You can look great and feel amazing in a way that leads to long term overall health and wellbeing. You can have the energy levels that will allow you to have high intensity and enthusiasm throughout the day as well. The basic principles of overall fitness are: ➔ Exercising multiple times throughout the week. If you work out once a week, it won’t work. This is about optimizing the habitual behavior of moving and creating an active lifestyle. Most people get caught up in trying to have a perfect fitness plan. It’s not about the “perfect plan,” it’s about the plan that you can do every day, set your intentions around and follow through with. Most people are also facing the challenge of not seeing the results that keep them motivated and moving forward. The best way to get results is to work out multiple times throughout the week. If you are just getting started, you should be working out every day. You need to build the habit of working out. 20 minutes a day will be more beneficial than 45 minutes three times a week. This is because daily exercise will build the habit. If you aren’t working out at all, look to create a level of movement every day so that it becomes a habit and creates a lifestyle change. If you’re already active, then you can work on optimizing your performance level. ➔ Make sure you are doing both weight training and cardio. You want to have a balance of both. If you are eating in the right way, it will be necessary to have some level of cardiovascular activity throughout the day. ➔ Make sure that you find the program that you’re going to do. Pick a program that you’ll follow through with. Then, you can look at the program that can optimize the results that you want. Who must you become in order to achieve your fitness goals?
Copyright 2018, LURN, Inc.
Page 2 of 4
There are three training methodologies that are key to getting the results that you want: 1. Time Under Tension This is about how long your muscles are under a strain during a particular set. This is all about optimizing the tension and stress on the muscle tissue, so that you are able to grow it back and create micro tears in the muscle tissue that are the building blocks for you to rebuild your muscles bigger and stronger. Research has shown that, on average, when you are placing the muscle tissue under 40-60 seconds of time under tension with a significant strain or stress on the muscle, it inevitably creates the level of hypertrophy that builds muscle. This means 40-60 seconds each set, take a minute off, and then go back into it. If you are looking to build muscle efficiently, start applying time under tension consistently.
2. HIIT This stands for “High Intensity Interval Training.”
Copyright 2018, LURN, Inc.
Page 3 of 4
This is about giving yourself short periods of anaerobic exercise, with less intense recovery periods. This may include: ● Sprinting, Then Walking, and Sprinting Again ● CrossFit ● Running Up Stairs ● Weight Training With HIIT, you are straining your cardiovascular system at a level that allows you to burn body fat after the workout. This will intensify your workouts, and increase your ability to burn body fat quickly. 3. Cardio This involves getting your heart rate up, and straining your cardiovascular system. Cardio is important for your physical health and wellbeing. Targeted high intensity cardio programs produce great results. You can: ● Walk Up Stairs ● Jog Up an Incline ● Go for a Walk Rotate these three training methodologies for better results. Before you make any changes, make sure you consult a physician to make sure this sort of regimen is right for you, and to avoid injury.
Copyright 2018, LURN, Inc.
Page 4 of 4
