“Diet and Fitness Podcasts by Diet.com”
Title: Look Good with These Foods!
Date: N/A.
Number: N/A.
Reflection:
This podcast talked about the foods we should eat through different situations in our lives. Specific foods are available to give you extra energy or a youthful glow. This podcast discusses that skin, mood, and weight can all be altered due to the consumption of different foods. The three suggestions are as below:
- Situation 1: Winter/Cold Season – add lowfat yogurt and a small amount of wheat grass to your diet. This will help your body fight germs into the spring.
- Situation 2: Nervousness – eat chicken breast with rice. Also black tea will help with bad breath.
- Situation 3: Studying for exams – grilled salmon will add quality protein to your diet, helping to keep you focused and alert as well as feeling full longer.
PodcasterNews: Diet Science with Dee & Michael McCaffrey
Title: Psychological Benefits of Green Tea.
Date:
Number: N/A.
Reflection:
This podcast is spoken in narrative from a woman who lost 100 pounds by staying away from processed foods. This episode discusses the benefits to green tea and the differences between green tea, cola, and coffee. Green tea, colas, and coffee all contain caffeine, but the caffeine in green tea is not as harmful to the body as that in coffee and soda. All have the same chemical compound, but green tea is inhibited from surging all at once into our blood stream, much like the way whole grains break go into the blood stream much more slowly that other carbohydrates. The gradual absorption of caffeine in the green tea allows us to stay calm while obtaining more energy, in that it has more of a psychological effect more than a caffeine buzz.
Research for this is observed in the Asian culture. The Chinese use green tea. The Asian culture is a calm, relaxed culture. Other research has shown that green tea can help stop formation of lung cancer and helps to reverse cell damage due to lungs as with smokers. Many diet plans include green tea also because it can help boost metabolism.
Fitness Rocks
Title: Fitness Rocks Podcast 035
Date:
Number: 35.
Reflection:
This podcast had a intro from a past episode. A guest speaker spoke about green tea and white tea (baby leaves). The white tea contains more antioxidants than green tea and is available in many flavors. White tea is very delicate and contains a low amount of caffeine with a high about of antioxidants.
The guest on this particular episode was an exercise physiology speaking on resistance training benefits.
Resistance to enhance muscular fitness includes all of the following: muscular strength, muscular power (rate of muscular work), muscular hypertrophy (body building), and local muscle endurance.
Some of the health benefits of resistance training help the following conditions:
- Osteoporosis – increased stress to bones result in increased overall strength of bones (specific for the area of body being exercised – osteoporosis in lower body, resistance training needs to be done in the lower).
- Diabetes, insulin resistance – burns sugar, lowers blood sugar levels, increases storage area for sugar to be stored in muscles, and in muscle cells insulin sensitivity is increased
- Blood pressure – modestly lowered, lowered less than aerobic activity.
- Blood cholesterol – moderately lowered.
- Osteoarthritis – decreases pain level.
- Elderly – increased muscular strength, ability to maintain and live independently.
- Weight loss – along with aerobic activity, will help you to not lose lean muscle mass.
Benefits for endurance athletes include:
- Increases local muscular endurance.
- Allows muscles to contract repeatedly over time.
- Enhances longer/faster aerobic activity without fatigue.
- Helps proper running stride.
Proper lifting technique for endurance athletes is high repetitions and low weight, little rest between sets and exercises. This will not build massive muscle mass.
Periodization was also discussed. This helps to maximize recovery and gains during resistance training. Two types that exist are classic or linear periodization and nonlinear periodization. The characteristics of both are as follows:
- Classic/linear
- Start with light weight, high repetitions.
- Throughout 12-24 week period progress gradually to lower volume to higher intensity.
- This will promote from muscular endurance to hypertrophy or body building, resulting in muscular strength and power.
- Nonlinear – more popular recently.
- Varying within 7-10 training cycles.
- Example:
- Day 1- max hypertrophy (high weight, low reps).
- Day 2 – endurance training (low weight, high reps).
- Day 3 – power
- Repeat this cycle weekly.
Both types of periodization have the same effect Both are effective and compliment muscle fitness. Periodization helps to break up the monotony of exercise to get a different experience from each day.
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