Fitbody. Information.
1. The Diet Recommendations section contains useful information that you need to study and understand in anticipation of the start of the season. It is important to tune in the right way in advance.
2. Alisa Pleskova daily gets acquainted with the comments of the participants in the closed WhatsApp group and answers them either in the chat or during the webinars. Take part in the discussions.
3. After completing the project, you will have access to training programs for another 2 weeks.
4. Circuit training.
Try to keep your circuit workout for 40-60 minutes (no longer).
5. Cardio.
Walking, running, cycling, rollerblading, swimming, etc.
While doing cardio, you can listen to music or audiobooks.
Cardio should be performed immediately after a circuit workout, or at another time of the same day.
6. Photos BEFORE and AFTER. It will be useful to learn about the photo "BEFORE and AFTER".
Choose a specific place in your apartment with a suitable and unchanging light (electric, since daylight will always change), put a mark on the floor (it is important that the mark remains for the entire period).
Next, ask for a full-length photo of you.
(the camera should be exactly in the middle of your body).
Place a mark at the point where the person who took the photo was
(this mark must also be preserved for the entire period). It is important to use the same minimal clothing in the before and after photos. This will make it easier for you to compare later.
Take a photo from each of the four angles: front, back, right side, left side.
Do not strain in any of the photos, do not pull in or protrude your stomach, stand still.
Exhale-inhale stop in the middle. All these nuances are very important!
I highly recommend you not to miss this opportunity.
• MET •
Metabolic Equivalent of Task
MET - Metabolic Equivalent of Task
writing, working at a desk, using a computer 1.5
Medium intensity activities
walking, 4.8 km / h (3.0 mph) 3.0
sweeping or mopping, vacuuming carpets 3 to 3.5
yoga classes with asanas and pranayama 3.3
tennis 5
sexual activity 5.8
High intensity vigorous activity
aerobic dancing, average effort 6.0
cycling, flat terrain, 10-12 mph (16-19 km / h), light effort 6.0
FITBODY 6
pole dance 7
basketball game 8.0
swimming moderate to severe 8 to 11
jogging, 5.6 mph (9.0 km / h) 8.8
jumping rope (66 beats per minute) 9.8
jumping rope (84 / min) 10.5
jumping rope (100 / min) 11.0
jogging, 6.8 mph (10.9 km / h) 11.2
boxing 12
for example:
I jog (MET 5.6)
my weight is 55 kg
MET x weight = kcal / h
MET 5.6 X weight 55 = 308 kcal / h (I spend 308 calories per hour)
