All About That Cardio – Podcast Ep. 22

All About That Cardio – Podcast Ep. 22


Welcome to the 22nd episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of Living Healthy, we bring back to the show LA Fitness, Personal Training Director, Tristen Alleman and, as always, listener favorite Dietitian Debbie James! They help explain the importance of establishing and maintaining a balanced workout routine and how nutrition plays an important part in this. 

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.


Timecard Markers – All About That Cardio – Podcast Ep. 22 

Introduction

Begins at 0:01   

Cardio Bunny Song 

Begins at 0:42 

What is a Cardio Bunny? 

0:57 

LAF Personal Training Director, Tristen Allemanand LAF Registered Dietitian, Debbie James, Join the Show  

1:23 

Why is Cardio So Important? 

1:43 

What Exercises Are Considered Cardio? 

2:51 

What About Cardio Affects the Heart? 

3:33 

What Foods Are Good to Eat on Cardio-Focused Work Out Days? 

4:16 

Are Protein Shakes Needed on Cardio Days? Or Should They Be Saved for Strength Training Days? 

6:00 

Why Do Cardio Workouts Tend to Burn More Calories in Shorter Amounts of Time? 

8:36 

How Often Should You Include Cardio Workouts into Your Routine?  

10:23 

What’s Better: Cardio Before or After a Workout?  

12:01 

Is One Type of Cardio Better Than Another? HIIT? Cycle? Treadmill? Zumba®?  

12:41 

Is Caffeine Before an Aerobic Workout a Good Thing? What About Fruit Juice? 

13:32 

Can Too Much Cardio Damage Your Body? 

15:16 

NEW SEGMENT: Rapid Fire Social Media Questions from Our Listeners! 

18:04 

Actionable Advice 

23:02 

Outro 

24:37 


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Have You Heard of HIIT by LAF?

Have You Heard of HIIT by LAF?

Short on time but still looking to get a solid workout in? Then it’s time to turn to HIIT by LAF®. If you aren’t sure what HIIT stands for, it’s short for high-intensity interval training – and it’s definitely something you should be adding to your workout routine.

If you’ve never heard of HIIT training, or you’re looking for a group setting to help give you that extra encouragement and push, then HIIT by LAF® is the right thing for you.

What is HIIT by LAF?

HIIT by LAF is a workout that is designed for almost every level of fitness, age, and goal type. These high-tech and high-energy workouts are led by motivating, certified fitness coaches who set the pace and vibe of the room. Each workout is 50-minutes long and comprised of a variety of functional exercises, core training, cardio interval training, and strength training.  Wearing optional heart rate monitors, participants are led through five heart rate training zones, with each zone representing variations in levels of intensity that may result in participants burning up to 1,000 calories per workout, including calories that may burn even after the workout ends (results may vary).

Intense? Yes, but don’t let that word scare you away.

HIIT helps burn more calories in a shorter amount of time and if you manage to stay within the “fat-burning” zone during your workout, it can leave the body burning more calories even after the workout is over. This special “fat-burning” zone varies from individual to individual, so it’s important to know your resting heartrate and your max heartrate in order to gauge your different zones.

Different Zones?

This is where MYZONE comes into play. A heart rate monitor that takes your workout to the next level.

MYZONE uses wireless and cloud technology to accurately and conveniently monitor physical activity. It monitors heart rate, calories and time exercising that converts into MYZONE Effort Points (MEPs*), with a focus on rewarding effort.

Heart rate training zones are a range of values expressed as percentages of maximum heart rate (HR max). The HIIT by LAF workout incorporates 5 heart rate training zones. If you’re interested in signing up for HIIT by LAF® classes on a regular basis, the MYZONE heart rate monitor is available for purchase at an additional cost.

Each zone is identified by zone color, heart rate percentage range, zone description, and the target amount of time that should be maintained in each zone to achieve the greatest benefits of a HIIT workout. Utilizing these zones in relation to the exercise benefits of each one aids in the development of the best programming to maximize endurance, calorie burn, and fat loss.

* MEPs (MYZONE Effort Points) are earned based on the effort exerted by the participant. Time spent in each Heart Rate Zone earns different numbers of MEPS:

  • Grey = 50-59% – Earns 1 MEP/minute
  • Blue = 60-69% – Earns 2 MEPS/minute
  • Green = 70-79% – Earns 3 MEPs/minute
  • Yellow = 80-89% – Earns 4 MEPs/minute
  • Red = 90-100% – Earns 4 MEPs/minute

Who is HIIT for?

HIIT is for anyone and everyone looking to take their fitness to the next level. HIIT is for moms, runners, professionals, athletes, and beginners. For moms, it’s a great escape. For runners, it’s the motivation and methodology necessary to prepare for the next run or race. For professionals, it’s the time-efficient workout when health and well-being are important, but time is tight. For athletes, it is the real-time feedback, ability to track progress and interval training necessary to improve performance. For beginners, it’s the push—the education and encouragement—necessary to reach an entirely new level of fitness.

Is HIIT Safe?

It depends on the underlying condition of the patient/client and their baseline fitness level or physical activity status. HIIT is not for someone with a prior heart condition, who is sedentary and has not gone through proper supervised exercise testing first.

Anyone who has been very active has no cardiac risk factors, and has been screened by his M.D. about his cardiovascular fitness can definitely try HIIT and enjoy the benefits in our time-crunched environment.

The response above provided by Dr. Myla Subbarao, MD, FACC, and volunteer with the American Heart Association.

Check out our Living Healthy podcast episode on HIIT training by clicking here!

If you’re interested in learning more about HIIT by LAF®, visit welcome.lafitness.com/hiit-by-laf/.


Recommended Reading

How to Read A Nutrition Label – Podcast Ep. 21

How to Read A Nutrition Label – Podcast Ep. 21


Welcome to the 21st episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we have a listener favorite on the show, Dietitian Debbie, who helps us better understand nutrition labeling and we hear all about Andrew’s love for popcorn (and more importantly, his confusion about popcorn nutrition labels!) 

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.


Timecard Markers – Nutrition Label Reading – Podcast Ep. 21

Intro     

Begins at 0:01     

“The History Lesson You Never Knew You Wanted” re: Nutrition Labels 

Begins at 1:07    

Dietitian Debbie Joins the Show 

4:47 

Why Are Nutrition Labels Important? 

5:00 

Nutrition Label – Serving Sizes 

6:00 

Caloric Food Tracking 

8:15 

Nutrition Label – Calories 

10:05 

Nutrition Label – Total Fat (Macronutrient #1) 

11:20 

Trans Fat and Saturated Fats – How Many Grams Are Too Much? 

12:34 

Why is Fat Known as a Macronutrient?  

13:52 

Nutrition Label – Cholesterol 

14:30 

Nutrition Label  Sodium (and Potassium) 

15:43 

Nutrition Label – Carbohydrates (Macronutrient #2) 

17:38 

Nutrient Label – Protein (Macronutrient #3) 

18:46 

Why is Protein So Important? 

20:21 

Nutrition Label – Vitamin and Mineral Section  

21:05 

Should Everyone Take a Daily Vitamin? 

21:57 

Nutrition Label – Footnote Disclaimer 

24:07 

Nutrition Label – Ingredients Section 

25:14 

Avoid These Unhealthy Ingredients  

29:12 

UH OH – Andrew’s Popcorn Rant  

30:42 

**MATT SAVES THE SHOW** 

31:37 

New Nutrition Labeling Laws Coming Soon 

32:57 

Show Wrap Up 

36:23 


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Tomato Avocado Salad with Poppy Seed Dressing from Water Grill

Tomato Avocado Salad with Poppy Seed Dressing from Water Grill

“Healthy and fresh food should be food that not only is good for your body, but it should also be flavorful. This salad is a great example of that. It’s made with seasonal tomatoes, field fresh watercress and ripe avocados. The dressing is light and fresh tasting and ties it all together.”

Chef Brian Okada

Culinary Director , Water Grill


Water Grill is located at 615 J Street, San Diego, CA 92101. Open Sunday-Thursday 11:30am-11pm, and Friday-Saturday 11:30am-Midnight. For the menu and additional details, please visit http://www.watergrill.com/.


Tomato Avocado Salad with Poppy Seed Dressing from Water Grill

Photo Credit: Courtesy of King’s Seafood Company

Ingredients

For the Tomato Avocado Salad

  • Heirloom Tomato – 7oz (approximately 1 each, cut into 6 wedges)
  • Avocado – ½ each (cut into 4 slices)
  • Poppyseed Dressing – 1 fl oz
  • Watercress – ½ oz (approximately ¼ bunch, tops only)
  • Black Pepper – pinch
  • Maldon Salt – pinch

For the Poppy Seed Dressing

  • White Wine Vinegar – 6 fl oz
  • Poppy Seeds – ½ oz
  • Extra Virgin Olive Oil – 6 fl oz

Method

Step 1:

  • Place the wedges of tomato around the center of a low profile bowl.
  • Add the avocado.
  • Top the tomato and avocado with the poppyseed dressing and sprinkle with Maldon salt and fresh ground black pepper.
  • Place the watercress over the center of the tomato and avocado salad.
  • The tomato and avocado should be visible below the watercress.

Step 2:

  • Enjoy!

Featured Recipes

Fast Food and Your Body – Podcast Ep. 20

Fast Food and Your Body – Podcast Ep. 20


Welcome to the 20th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of Living Healthy, we bring back a favorite to the show, LA Fitness registered dietitian, Debbie James! We talk all about one of everyone’s guilty pleasures, fast food. It’s not a surprise to anyone that fast food is unhealthy, but yet so many still indulge in it! Why is this? What makes fast food so addictive? And is there a way to detox from it without putting your body into shock?

We answer all of these questions (and more), along with announcing the winner of our first-ever #LHP giveaway!

Stick around to the end of the episode for some truly horrible “whooshing” sound effects from Andrew and myself. We love making this content for you all and we hope you enjoy it!

Email us or hit us up on social media using the hashtag #LivingHealthyPodcast. Share what you love about us and you may get a shoutout on a future episode! 

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.


Timecard Markers – Fast Food and Your Body – Podcast Ep. 20

Intro

Begins at 0:01

LA Fitness Registered Dietitian, Debbie James, joins the show

Begins at 0:36

What is Considered “Fast Food”? 

0:44

What is it Exactly About Fast Food That Makes It Unhealthy?

1:19

Why Are Fast Foods So Overly Processed?

2:14

Deli Meats vs. Packaged Meats vs. Fresh Carved – What’s Healthiest?

3:16

Flavor Enhancers and How They Influence Taste Buds

4:17

QUICK BREAK – LHP GIVEAWAY CONTEST WINNER ANNOUNCEMENT

6:22

Healthy Fast Food Options

7:01

How Does Fast Food Affect the Body and Internal Organs?

8:42

Can You Reverse the Damage Done to Your Body from Fast Food?

11:00

Can a Fast Food Detox Shock the Body?

12:13

Fast Food Fruit Smoothies – Healthy?

14:07

Is Fast Food Addictive?

16:30

Quick and Healthy Alternatives

19:44

Don’t Burst My Bubble, Debbie! Is Diet Soda Healthy?

20:37

Actionable Advice

22:20

Outro

23:40


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