Fitness Archives - Chape Fitness

Posted on 18 September, 2018

Calories burned by activity

The table below was first printed in the Harvard Heart Letter and lists the calories burned by activity, listed by category (such as gym activities, training and sports activities, home repair etc.) for 30 minutes. Activities and exercises include walking (casual, race, and everything in between), swimming, jogging, yoga, and even watching TV and sleeping. In each category, activities are listed from least to most calories burned.

(For more information, please go to http://www.health.harvard.edu/heart.)

	Calories burned in 30-minute activities
Gym Activities	125-pound person	155-pound person	185-pound person
Weight Lifting: general	90	112	133
Aerobics: water	120	149	178
Stretching, Hatha Yoga	120	149	178
Calisthenics: moderate	135	167	200
Riders: general	150	186	222
Aerobics: low impact	165	205	244
Stair Step Machine: general	180	223	266
Teaching aerobics	180	223	266
Weight Lifting: vigorous	180	223	266
Aerobics, Step: low impact	210	260	311
Aerobics: high impact	210	260	311
Bicycling, Stationary: moderate	210	260	311
Rowing, Stationary: moderate	210	260	311
Calisthenics: vigorous	240	298	355
Circuit Training: general	240	298	355
Rowing, Stationary: vigorous	255	316	377
Elliptical Trainer: general	270	335	400
Ski Machine: general	285	353	422
Aerobics, Step: high impact	300	372	444
Bicycling, Stationary: vigorous	315	391	466

Training and Sport Activities
Billiards	75	93	111
Bowling	90	112	133
Dancing: slow, waltz, foxtrot	90	112	133
Frisbee	90	112	133
Volleyball: non-competitive, general play	90	112	133
Water Volleyball	90	112	133
Archery: non-hunting	105	130	155
Golf: using cart	105	130	155
Hang Gliding	105	130	155
Curling	120	149	178
Gymnastics: general	120	149	178
Horseback Riding: general	120	149	178
Tai Chi	120	149	178
Volleyball: competitive, gymnasium play	120	149	178
Walking: 3.5 mph (17 min/mi)	120	149	178
Badminton: general	135	167	200
Walking: 4 mph (15 min/mi)	135	167	200
Kayaking	150	186	222
Skateboarding	150	186	222
Snorkeling	150	186	222
Softball: general play	150	186	222
Walking: 4.5 mph (13 min/mi)	150	186	222
Whitewater: rafting, kayaking	150	186	222
Dancing: disco, ballroom, square	165	205	244
Golf: carrying clubs	165	205	244
Dancing: Fast, ballet, twist	180	223	266
Fencing	180	223	266
Hiking: cross-country	180	223	266
Skiing: downhill	180	223	266
Swimming: general	180	223	266
Walk/Jog: jog <10 min.	180	223	266
Water Skiing	180	223	266
Wrestling	180	223	266
Basketball: wheelchair	195	242	289
Race Walking	195	242	289
Ice Skating: general	210	260	311
Racquetball: casual, general	210	260	311
Rollerblade Skating	210	260	311
Scuba or skin diving	210	260	311
Sledding, luge, toboggan	210	260	311
Soccer: general	210	260	311
Tennis: general	210	260	311
Basketball: playing a game	240	298	355
Bicycling: 12-13.9 mph	240	298	355
Football: touch, flag, general	240	298	355
Hockey: field & ice	240	298	355
Rock Climbing: rappelling	240	298	355
Running: 5 mph (12 min/mile)	240	298	355
Running: pushing wheelchair, marathon wheeling	240	298	355
Skiing: cross-country	240	298	355
Snow Shoeing	240	298	355
Swimming: backstroke	240	298	355
Volleyball: beach	240	298	355
Bicycling: BMX or mountain	255	316	377
Boxing: sparring	270	335	400
Football: competitive	270	335	400
Orienteering	270	335	400
Running: 5.2 mph (11.5 min/mile)	270	335	400
Running: cross-country	270	335	400
Bicycling: 14-15.9 mph	300	372	444
Martial Arts: judo, karate, kickbox	300	372	444
Racquetball: competitive	300	372	444
Rope Jumping	300	372	444
Running: 6 mph (10 min/mile)	300	372	444
Swimming: breaststroke	300	372	444
Swimming: laps, vigorous	300	372	444
Swimming: treading, vigorous	300	372	444
Water Polo	300	372	444
Rock Climbing: ascending	330	409	488
Running: 6.7 mph (9 min/mile)	330	409	488
Swimming: butterfly	330	409	488
Swimming: crawl	330	409	488
Bicycling: 16-19 mph	360	446	533
Handball: general	360	446	533
Running: 7.5 mph (8 min/mile)	375	465	555
Running: 8.6 mph (7 min/mile)	435	539	644
Bicycling: > 20 mph	495	614	733
Running: 10 mph (6 min/mile)	495	614	733

Outdoor Activities
Planting seedlings, shrubs	120	149	178
Raking Lawn	120	149	178
Sacking grass or leaves	120	149	178
Gardening: general	135	167	200
Mowing Lawn: push, power	135	167	200
Operate Snow Blower: walking	135	167	200
Plant trees	135	167	200
Gardening: weeding	139	172	205
Carrying & stacking wood	150	186	222
Digging, spading dirt	150	186	222
Laying sod / crushed rock	150	186	222
Mowing Lawn: push, hand	165	205	244
Chopping & splitting wood	180	223	266
Shoveling Snow: by hand	180	223	266

Home & Daily Life Activities
Sleeping	19	23	28
Watching TV	23	28	33
Reading: sitting	34	42	50
Standing in line	38	47	56
Cooking	75	93	111
Child-care: bathing, feeding, etc.	105	130	155
Food Shopping: with cart	105	130	155
Moving: unpacking	105	130	155
Playing w/kids: moderate effort	120	149	178
Heavy Cleaning: wash car, windows	135	167	200
Child games: hop-scotch, jacks, etc.	150	186	222
Playing w/kids: vigorous effort	150	186	222
Moving: household furniture	180	223	266
Moving: carrying boxes	210	260	311

Home Repair
Auto Repair	90	112	133
Wiring and Plumbing	90	112	133
Carpentry: refinish furniture	135	167	200
Lay or remove carpet/tile	135	167	200
Paint, paper, remodel: inside	135	167	200
Cleaning rain gutters	150	186	222
Hanging storm windows	150	186	222
Paint house: outside	150	186	222
Carpentry: outside	180	223	266
Roofing	180	223	266

Occupational Activities
Computer Work	41	51	61
Light Office Work	45	56	67
Sitting in Meetings	49	60	72
Desk Work	53	65	78
Sitting in Class	53	65	78
Truck Driving: sitting	60	74	89
Bartending/Server	75	93	111
Heavy Equip. Operator	75	93	111
Police Officer	75	93	111
Theater Work	90	112	133
Welding	90	112	133
Carpentry Work	105	130	155
Coaching Sports	120	149	178
Masseur, standing	120	149	178
Construction, general	165	205	244
Coal Mining	180	223	266
Horse Grooming	180	223	266
Masonry	210	260	311
Forestry, general	240	298	355
Heavy Tools, not power	240	298	355
Steel Mill: general	240	298	355
Firefighting	360	446	533

Posted on 10 September, 2018

Free consultation

Until the end of the month I am offering a free consultation. A 15-minute video call where I will answer all your questions about your workouts and diets.

I´m working on a new service and I think this would be a good first step to get to know how best to implement the apps I´m going to use in this new service: Calendly and GoToMeeting. So I think this is a win-win situation.

Do you have doubts about which training method is best for you? What are the most effective exercises you could do in the comfort of your home? What kind of diet would best suit your pace of life? What foods are sabotaging your results? I will solve any question you have. Do not hesitate and book your free 15-minute consultation.

I think these apps are really easy to use, but I´d really appreciate your feedback.

On the other hand, my fellow bloggers and friends, if you have no questions but want to talk to me and listen to my sweet voice, it will be my pleasure to chat about whatever you want, after 4 years of blogging. I would like to try this in as many countries and with as many people as possible.

I hope you like this initiative and encourage you to participate. Also, feel free to share with any friend of yours that could benefit from this free consultation.

Thank you so much!

Posted on 6 September, 2018

Plan your workouts like a pro

How to plan your workouts, fitness, cardio, strenght, sport, health

Today I´m going to explain how to plan your workouts like a pro. Planning your training sessions is key to succeed. I bet you´ve heard the famous quote “Failing to plan is planning to fail”. When it comes to fitness plans, “failing” means not meeting your goals and expectations. You have to plan ahead to meet your goals because it takes much more than motivation and goodwill to get there.

The technical term for this kind of planning is “periodization”. It is the process of dividing an annual training plan into specific time blocks. Each block has a particular goal. This allows us to create hard training periods and easier periods, to facilitate recovery. Periodization also helps us develop different physiological abilities during various phases of training.

Let´s say you have found a workout routine that works well for you. That´s great but, lately, no matter how hard or how often you work out, you just can’t seem to progress any further. You’re stuck on a plateau. This is because your body has adapted to the exercise you’ve been doing. You need to “shock” or “surprise” your body, give it a new challenge periodically if you’re going to continue to make progress. Instead of doing the same routine month after month, you change your training program at regular intervals, “periods”, or “cycles” to keep your body working harder, while still giving it adequate rest. That goes for both strength and cardiovascular training.

The goal with periodization is to maximize your progress while also reducing your risk of injury. It also addresses peak performance for competition or meets. Periodization, if appropriately arranged, can peak the athlete multiple times over a competitive season (Olympic weightlifting, powerlifting, track and field) or optimize an athlete’s performance over an entire competitive season like with soccer or basketball.

Periodization cycles are classified by amounts of time:

The macrocycle is the longest, and includes all four stages of a periodized training program: endurance, intensity, competition and recovery. All 52 weeks of your annual plan. For example, if you want to peak for an event one year from now, you can mark that date on your calendar and work backward to create a program that allows you to peak at that time. You can use the same process to identify several major events throughout the year and develop a plan that facilitates multiple fitness peaks.

The mesocycle represents a specific block of training that is designed to accomplish a particular goal. Mesocycles are typically four or six weeks in length. For instance, during the endurance phase, you might develop a mesocycle designed to enhance your muscular endurance for six weeks.

A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. Generally speaking, four or six microcycles are tied together to form a mesocycle.

You can get the most out of your training by having a good understanding of each of the three cycles of periodization and then using these cycles to create a plan that allows you to peak for your most important events throughout the year.

For example, you can alter your strength-training program by adjusting the following variables:

The number of repetitions per set, or the number of sets of each exercise
The amount of resistance used
The rest period between sets, exercises or training sessions
The order of the exercises, or the types of exercises
The speed at which you complete each exercise

There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports.

You should also periodize your cardiovascular training for the same reasons: challenge your body while still allowing for adequate recovery time.

For example, you’re a recreational runner, running for fitness, fun and the occasional short race, you’ll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.

What you don’t want to do is complete the same run every time. If you run too easily, and don’t push yourself, you won’t progress. And chances are you’ll get bored. Conversely, too much speed or high-intensity training will lead to injury or burnout, and most likely, disappointing race results.

If you want to improve your time in a 10K or completing a half marathon or even a full marathon, you’ll need a periodized program geared to each type of race.

Specially designed periodized training programs are also available for cycling and many other sports.

Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals.

Proven benefits of periodization:

Management of fatigue, reducing risk of over-training by managing factors such as load, intensity, and recovery
The cyclic structure maximizes both general preparation and specific preparation for sport.
Ability to optimize performance over a specific period of time
Accounting for the individual, including time constraints, training age and status, and environmental factors.

Plan your workouts according to your goals.

There are different types of periodization:

Linear periodization

is the most commonly used style of training. This form of periodization gradually increases volume, intensity, and work by mesocycles in an annual training plan. Progressive overload is a major key to the success of this training style. This style is characterized by longer training periods, less reliance on super compensation, and a focus of more general training over specific.

This programming style is useful for building a strong foundation, progressing in one variable, and working towards a peaking point. Recommended for those who are newer to training, it’s definitely the easiest periodization style to understand.

Non-linear/undulated periodization

rely on constant change throughout training cycles. As opposed to a linear periodization that focuses on gradual increase of one variable, this style manipulates multiple variables like exercises, volume, intensity, and training adaptation on a frequent basis (daily, weekly, or even bi-weekly). Non-linear periodization is more advanced than linear and incorporates multiple types of stimuli into a training program.

This programming style is an excellent way of individually training one variable and secondarily training others at the same time. It’s often used for those with advanced training backgrounds and longer sport seasons. For example, think about a program that has you train strength one day, then power two days later – this is non-linear.

Block periodization

focuses on breaking down specific training periods into 2-4 week periods. It consists of a two-block design, accumulation and restitution.

In the accumulation blocks, the focus is directed toward supporting motor abilities while simultaneously developing certain strength qualities necessary for the athlete with a limited volume load.

The restitution block is essentially the opposite. They support strength qualities in the athlete, while addressing the development of specific, technical motor qualities with a limited volume load. These training loads must target different abilities (max-strength, explosive strength, max anaerobic power, etc.).

The goal behind these smaller, specific blocks is to allow an athlete to stay at their peak level longer, since most sports call for multiple peaks. Within the training season, athletes will only focus on adaptations they need specifically for their sport, if an athlete doesn’t need endurance, they won’t train for it.

When trying to maintain a high level of athleticism for competition over an extended amount of time, block periodization can be a great tool. By frequently training specific training adaptations you work towards progressing in your sport with the variable you need, and avoid burning out.

Periodization has stood the test of time for the simple fact that there are so many progressions and ways to structure your training so that you can be at your best when it matters most. Failing to utilize any form of periodization for your training could lead to overtraining, failure to recover appropriately for progression, and the inability to see the progress you deserve from the time you put into training.

Help for beginners

To start planning your workouts, here is a linear periodization template, for free.

I know that planning workouts for the first time can be complicated, if you have any questions, do not hesitate to ask me and I will help you.

Posted on 3 September, 2018

Weight-Loss Mistakes That Could Make You Pile On The Pounds

weight-loss, mistakes, weight-loss mistakes, diet, food

Losing weight is easy, right? You just need to start increasing the number of workouts you do each day and start eating a bit less. That’s it, isn’t it? Well, in actual fact, it might not be as simple as that. There are a lot of mistakes that some people make without even realizing it, and these mistakes could lead to them actually adding on a few extra pounds. Depending on the mistake, that extra weight gain could even occur if you have increased your workouts and decreased your food intake.

Thankfully, it can be very easy to spot these mistakes and make the necessary changes to your lifestyle that are needed to get in better shape. Here are some of the most common mistakes when trying to lose weight – make sure you don’t make them yourself!

Image credit: Pexels

Doing Too Much Cardio

There are lots of people out there who believe that doing a lot of cardio workouts is the key to losing weight. True, the more you sweat and get out of breath, then the more calories you will be burning. However, just sticking to cardio isn’t good enough, as your body will become used to it, and it won’t be quite as effective as you would have hoped. So, it’s important to know how much cardio to lose weight is necessary. Generally speaking, two to three sessions should be enough. However, you need to make sure that you are also doing at least two strength sessions each week as well. Strength training is another effective way for your body to burn calories, and can also turn all that fat into muscle.

🎶 #HIIT me with your best Cardio🎶 I’m throwing in some light hand weights for this cardio blasting session 💦💦💦 All of these exercises can be done on the floor if you don’t have a step bench accessible. 👹Do not break between the 2 exercises in the circuits . ————- Circuit 1: burpees - 30 secs Squat jumps- 15 secs - - Circuit 2: side lunges - 30 secs Steps ups and down - 15 secs - - Circuit 3: travelling skiers - 30 secs Toe taps - 15 secs ————- Perform as many rounds as possible! Have fun!😅 👆🏻note: do you have a good eye for detail? Noticing anything different in a couple of the videos? Write your observation in the comments below 😊 . . . #hiitworkout #hiittraining #hiitcardio #exercise #fitspiration #fitnessjourney #fitness #homeexercises #cardio #momstrong #runnersofig #momswholift #fitnessworkout #fullbodyworkout #functionalfitness #strongwomen #igfitness #workoutideas #gains #homeworkouts_4u #cindyyufitness #fitmomsofig @workoutvideos__ @home_workouts_dailyx @home.exercises @hiitmax @gym_videos @gymresident @gununegzersizi

A post shared by Cindy Yu Fitness (@cindyyufitness) on Aug 30, 2018 at 6:33pm PDT

Not Eating Enough Calories

If you ask anyone about what you need to do to lose any excess weight, I’m sure that they will tell you that it’s necessary to reduce the number of calories you eat every day. This is true to some extent, but you shouldn’t follow a too restrictive diet, or else you could actually find that your body stops burning off any fat. That’s because not eating enough calories will drastically slow down the metabolism and will also lead to muscle loss.

Image credit: Pexels

Opting For Diet Foods

These days there are a lot of “diet foods” that say they have zero calories or fat in them. These may look very tempting when you are doing your grocery shopping in the supermarket as you will still be able to eat some of your favorite treats and not feel guilty about it. However, these foods are often highly processed, which isn’t good for the body. As well as that, all the highly calorific sugars are often replaced with chemicals and additives that are harmful for the body in various ways. Ideally, it’s best to stay away from these foods and stick to natural unprocessed foods that have the complete range of nutrients that your body needs.

Overestimating How Many Calories You Burn

When you come away from a very productive workout session, you will no doubt feel very out of breath and sweaty. They’re both signs that you worked super hard! And that means that you will have burned off a whole bunch of calories, right? Well, unfortunately, it can be very easy to overestimate just how many calories exercising actually does burn off. As a result, lots of people end up thinking that they burned off more than they did, and they don’t alter their diet accordingly. Generally speaking, most hard thirty-minute workout sessions will burn off between 200-300 calories. So don’t make the mistake of thinking that you burned off 800 and go away to treat yourself to a big meal!

Image credit: Pexels

Forgetting To Eat Enough Fiber

People know that it’s important to eat a good mix of both whole-grain carbohydrates and protein so that their body has all the necessary nutrients for energy and to aid recovery. However, you also need plenty of fiber in your diet as well, and this is something that many people often forget about. A diet rich in soluble fiber can actually help you feel a lot less hungry through the day as it reduces the appetite. So, you will find that you are less likely to overeat. Not only that, though, but lots of fiber in the diet can actually reduce the amount of calories that are absorbed by the body. So that means that you won’t be taking in as many calories, even if you are following a calorific diet!

Hopefully, you no longer make these weight-loss mistakes!

Posted on 16 August, 2018 5 September, 2018

New Yogaglo feature

I think you´ll like the new Yogaglo feature: gift a free class to a friend!

Maybe you know this or not, but Ilike to practice yoga everyday. It helps me to focus, relax and face daily challenges.

I started doing yoga four years ago in a local yoga studio and three years ago I discovered Yogaglo. This way, I can take a class whenever I want and I can only recommend the experience.

Thanks to this new Yogaglo feature, now I can do more than that. This week I received an email explaining the new feature that Yogaglo has just launched.

Unfortunately, most of my Spanish neighbors and friends do not speak English. But fortunately for you, my fellow bloggers, I have five classes a month that I can give you for free.

As you can read in the picture, I can invite you via email. So, if you are interested, email me to info@chape.fitness and let me know. I will be happy to share with you the good vibrations.

There are many styles that you can try, divided into three levels of difficulty:

Ashtanga
Beyond The Mat
Hatha Iyengar
Kundalini
Mat Pilates
Meditation
Partner Yoga
Pre/Post Natal
Restorative
Tao Yin
Vinyasa Flow
Yin Yoga
Conditioning

The classes are taught by a large number of great yogis:

Alex Van Frank
Ali Owens
Amy Ippoliti
Annie Carpenter
Carole Westerman
Chelsey Korus
Claire Missingham
Claudine Lafond
Darren Rhodes
David Harshada Wagner
Dice Iida-Klein
Dr. Chris Chapple
Dr. Douglas Brooks
Elena Brower
Felicia Tomasko
Giselle Mari
Honza Lafond
Jason Crandell
Jo Tastula
Jodi Blumstein
Katherine Ghannam
Kathryn Budig
Kia Miller
Krishna Das
Kristin McGee
Larry Payne, Ph.D.
Lee Holden
MC YOGI
Marc Holzman
Marla Apt
Mary Taylor
Normandie Keith
Olivia Hsu
Paul B. Roache, M.D.
Richard Freeman
Rocky Heron
Rod Stryker
Sally Kempton
Sara Clark
Seane Corn
Stephanie Snyder
Steven Espinosa
Tara Judelle
Taylor Harkness
Tias Little
Tiffany Cruikshank
Trudy Goodman

If you want to take advantage of this new Yogaglo feature, write me an email to info@chape.fitness

These guys could help you in so many ways:

Evernote

Best Note Taking App. Focus on what matters most

Recent race distance (you can use a decimal point, eg. 21.1):
My time (hrs:mins:secs):	: :
Show my training paces in:

Your easy run training pace:
Your tempo run training pace:
Your VO2-max training pace:
Your speed form training pace:
Your long run training pace:
Your Yasso 800s training pace:

Periodization cycles are classified by amounts of time:

Proven benefits of periodization:

Plan your workouts according to your goals.

Linear periodization

Non-linear/undulated periodization

Block periodization

Help for beginners

Doing Too Much Cardio

Not Eating Enough Calories

Opting For Diet Foods

Overestimating How Many Calories You Burn

Forgetting To Eat Enough Fiber

I think you´ll like the new Yogaglo feature: gift a free class to a friend!

There are many styles that you can try, divided into three levels of difficulty:

The classes are taught by a large number of great yogis:

These guys could help you in so many ways:

Evernote

Plazah

Viraltag

What is Sports Therapy?

When should you see a sports therapist?

Anna Pluck

These guys could help you in so many ways:

Evernote

Plazah

Viraltag

Now that we are enjoying the summer, it is hot and what we most want to do is dive into the water, Eva Forde brings us the best swimming training to lose fat:

Interval training!

When is your time up?

A note on maximum intensity…

Eva Forde

These guys could help you in so many ways:

Evernote

Plazah

Viraltag

This training pace calculator will automatically show how fast you should run the different components of a training week to ensure you’re training to your full potential.

Easy runs

Tempo runs

VO2-max runs

Speed-form runs

Yasso 800s

Long runs

To get a general idea of what you should be running each week, follow these basic rules:

These guys could help you in so many ways:

Evernote

Plazah

Viraltag

These guys could help you in so many ways:

Evernote

Plazah

Viraltag

These guys could help you in so many ways:

Evernote

Plazah

Viraltag