Sunday, August 28, 2011

Fitness News #32 - RPM52 quartely

Fitness News

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Hi Guys/Gals, sorry I didn't get a news letter out last week, the truth was that I was pretty dam tired on Sunday night and a few things slipped.

 

Calories burnt when not exercising

 

You've heard me use the phrase in the morning classes "how many calories do you burn when your sleeping?"  followed by "Well that's how many calories your workmates are burning at the moment"  But it begs the question, how many calories do we burn when we aren't being active.   Well this is what I found on the internet;

Sleeping – 90 calories per hour

Watching TV – 100 calories per hour

Talking – 120 calories per hour

 

So there you go, if you spend an hour on the phone to mum, you burn 30 more calories than if you were sleeping.

 

RPM 52 Instructor Training

 

Today the instructors had instructor training.  How it works is that we attend a session as participants while the master instructors, this time 2 from Canberra, instruct the class.  This is followed by an education session.

 

I had to laugh that some of the instructors came in a little late, as the warmup track was on, just like any class where participants wander in late.

 

The format of the class is exactly as they want to present to you, we get to feel exactly what you will feel.

 

So what were my initial impressions?

 

1 Pack Ride (warmup) – Beautiful People bopped along and got you into the feel of the class, the track hits the spot

 

2 Pace – Take Over Control. while having only 3 working sections, 2 of them utilise a climb to get you into racing.  The music has a bit of a black eyed peas feel to it, but a bit more pop

 

3 Hills – Born This Way.  The beat signals the start of the work, there are 4 hills in total and the music works well with the workout.  The format is "standard" for want of better words, with a conventional stand, followed by 3 hills with a power climb in the middle, but at the same time they encourage you to build the load as it goes

 

4 Mixed Terrain – All in.  A fairly conventual pop song gives you 3 similar efforts to track 2, with a 4th effort on the end, being a flat road section

 

5 Intervals – Witchcraft.  While being the same song as released in Ride 4, which is used by some spin instructors, this is a different cut of that song and has a different sound to it.  The 5 intervals are sets of 2 jumps and there are no sneaky bits on the end.  The latter intervals are longer than the earlier ones.

 

6 Speed Work – Disarm Yourself.  The smooth feel of the music continues, while the track starts with some light speed work, followed by a lengthy rest with some stretches.  3 minutes in the first of the hard race sections goes thru the works then there's some more stretching followed by the final hard section.

 

7 Mountain Climb – Discover.  For the last 3 releases of RPM, we have been given some fantastic mountain climbs.  This one takes a smoother approach, perhaps not with as much urgency of the previous releases, however the smooth sound builds altitude and the work efforts fit in well

 

8 Ride Home – Science & Faith.  The tempo comes down and the song focus's us on warm down and initial stretches.  Once again they have hit the spot with tempo and [warm down] energy

 

9 Stretch – The Lazy Song.  A bit of fun while we finish the stretching.  Great idea

 

Bonus tracksyeh! 2 more tracks for us;

3 Hills – The rhythm of the night.  Some of you know this song from spin instructors who play ride music.  However this version is completely different to the ride version. 

 

9 Stretch – Choose You.  Moves a little faster than many of the track 9's.  You will be hearing it.

 

RPM 52 – 13 sleeps to go (or 8 if your at YMCA)

 

Fitness First Haven't notified yet as to when it will be released at the clubs, but I expect it to be about 2 weeks away.

 

At YMCA you have Alison and I releasing RPM52 on Monday week 5th September, so you get double trouble !!!!!

 

RPM52 track list;

1 Beautiful People (Club Version) - Chris Brown feat. Benny Bennassi

2 Take Over Control - Martina Lorene

3 Born This Way (Kris McTwain Remix) - Other Ego

4 All In - Badlands Inc

5 Witchcraft - Blau

6 Disarm Yourself (Club Mix) - DashBerlin feat. Emma Hewitt

7 Discover (Club Mix) - Paffendorf

8 Science & Faith - The Script

9 The Lazy Song - Bruno Mars

 

Bonus tracks

3 Rhythm Of The Night (Alex K Remix) - Frisco vs Corona

9 Choose You -Stan Walker

 

Outdoor Cycling

 

I'm not racing for a number or weeks, but I did go for a 162k social ride, we rode Marrickville to Jambaroo and then back to Wollongong where we caught a train back Wolli Creek.  162k is an Imperial century (100 miles) and for 2 of the riders, it was the first time they had ridden that far.

 

Photos Here => Dulwich Hill 2011 Non Fixie Century

 

Classes

 

 

Fitness First

 

Mon 29/08/11 6:00 AM        Walker Mon 6.00am – last time I'm doing it

Mon 29/08/11 5:45 PM        5Dock Mon 5.45pm

Tue 30/08/11 6:45 PM         Rock Tue 6.45pm

Wed 31/08/11 5:45 PM        N Strath Wed 5.45pm

Thu 1/09/11 6:00 AM           Walker Thu 6.00am

Thu 1/09/11 6:45 PM           5Dock Thu 6.45pm – last cover for Deb

Fri 2/09/11 6:15 AM             Rock Fri 6.15am

 

I'm not doing this class this week, as I'll be in Melbourne for a training course;

Sat 3/09/11 8:15 AM            Rock HiPf Sat 8.15am

 

YMCA

 

Mon 29/08/11 7:30 PM        River Mon 7.30pm

Tue 30/08/11 6:15 AM         River Tue 6.15am

 

Music Request List

 

This list covers all gyms, all classes;

 

Track Key;

1 – Warmup

2 – Pace

3 – Hills

4 – Mixed Terrain

5 – Intervals

6 – Speed Work

7 – Mountain Climb

8 – Ride Home (Warm down)

9 – Stretch

 

Tracks Available at All Gyms, All Classes, ie both Fitness First and YMCA

Track

Release

Duration

Song

Artist

1

49-1

03:55

California Girls

Creature Scene

1

50-1

04:57

Club Can't Handle Me

Flo Rida feat. David Guetta

1

45-1, BO-1

04:49

Life Is A Highway 

Milan Roscoe

1

47-1

04:23

Tick Tok

Jomanda Brown

1

51-1

04:42

We R Who We R

Ke$ha

1

48-1

04:12

Your Love is My Drug

Beat Bandits feat Lorraine G

2

51-2

05:14

Halfway Gone

Poptent

2

46-2

05:26

I Gotta Feeling

TransNoise

2

49-2

05:17

If I Had You

Laila Stone

2

48-2

05:13

Lost Highway

Southern Light

2

45-2

05:39

Miles Away

CJ Murray

2

50-2

06:11

Teenage Dreams

Stardancer II

2

47-2

05:24

Waking Up In Vegas

Martina Lorene

2

BO-2

06:06

Who Knew

Masia

3

48-3

06:23

Celebration

Steady Rush

3

47-3

06:42

Ecuador (Bad Behaviour Remix)

Latin Freestyle

3

50-3

06:52

Raindrops

Hypasonic Remix – Sash! feat. Stunt

3

51-3

06:28

Raise YOur Glass (Klub Smasherz Remix)

Venus Jones

3

50-B3

06:00

Ravers In the UK

Jorg Schmidt Remix – Manian

3

49-3

06:02

Russian Roulette (75RPM)

Dancefloor Generals

3

44-3, BO-3

06:11

Show Me Heaven

Arms of Dub

4

50-4

04:55

Beautiful Day

Global Nation

4

47-4

05:38

Meet Me Halfway

TransNoise

4

48-4

05:14

One Love

Pure Essence

4

44-4, BO-4

04:21

Real 

The Cranials

4

49-4

05:01

Spin

Azuri Blue

4

51-4

05:06

Turn Around (5,4,3,2,1)

Flo Rida

5

51-5

05:40

Are You Gonna Be My Girl

Airplay

5

48-5

05:45

Brick By Boring Brick

Spacegliderz

5

47-5

05:44

Ignorance

ToneTonic

5

34-5

05:26

Pretty Vegas

OneZeroOne

5

49-5

06:13

Propane Nightmares

Southern Light

5

50-B5

05:32

Rebel Yell

Scooter

5

31-5

06:00

Round And Round

Rhythm Twins

5

46-5

05:57

The Pretender

InTheWind

5

BO-5

06:06

Voodoo People

Young Drake

5

50-5

06:25

Watercolour

Blau

6

51-6

06:41

Break My Fall (Original Mix)

Tiesto feat BT

6

47-6

06:07

Long Way To Go

Tyree Grey

6

BO-6

06:33

MorningStar

Adelante

6

49-6

06:43

Never Cry Again

Studio88

6

50-6

07:11

Poppiholla

Chicane

6

50-6B

06:53

Secret Love

Jordan & Baker Remix – Ian Van Dahl

6

48-6

06:48

Waiting

Swade

7

BO-7

07:09

Because The Night

Voodo Beats

7

49-7

06:53

Blade

DJ Paradise

7

45-7

06:18

Burn It To The Ground

Swade

7

46-7

06:18

Evacuate The Dancefloor

Studio88 (DJ KTW Remix)

7

48-7

07:02

It's Not Over

OneZeroOne

7

51-7

07:01

Numb (Hands Up Club Mix)

Jan Wayne Vs. Raindropz!

7

50-7

07:05

Sweet Dreams

Cansis Remix – Rec. Pro

7

47-7

06:36

What Is Love 2H9 (Cansis Remix)

Cutting

8

47-8

03:24

Before The Worst

Nitro500

8

BO-8

04:15

Broken Strings

Cherry Stone

8

48-8

03:35

Hey, Soul Sister

Global Nation

8

49-8

03:24

Never Hold You Down

Scarlett Jones

8

51-8

03:17

Please Don't Let Me Go

Olly Murs

8

50-8

04:16

Shattered

Turn The Car Around – O.A.R

9

BO-9

03:46

I'll Stand By You

Royal Trail

9

50-9

04:10

Letting Go

Dutty Love – Sean Kingston feat. Nicki Minaj

9

48-9

03:01

Replay

Silence

9

49-9

03:14

Solo

Swade

9

51-9

03:22

What If

Jason Derulo

9

47-9

03:42

Whatcha Say

Big Shot

 

Tracks Available Only at Riverwood

Track

Release

Duration

Song

Artist

1

25-1

05:22

 Let's Get It Started

Black Eyed Peas

1

31-1

05:37

I've Been Thinking About You

Londonbeat

1

36-1

03:59

Little L

Jamiroquai

1

39-1

04:04

September

Kirk Franklin

1

41-1

04:41

Americian Boy

Estelle

1

42-1

03:58

I Could Have Loved You

Lighthouse Family

1

43-1

03:59

Closer

Ne-Yo

1

44-1

05:10

The Right Life

Seal

1

46-1

04:07

Cosmic Girl 

Jamiroquai

2

26-2

04:44

Hole In The Head

2

39-2

06:14

Who Knew

Pink

2

42-2

05:03

Dance Floor Anthem (I Don't Want To Be In Love) 

Good Charlotte

2

43-2

05:17

Hot n Cold

Katy Perry

2

44-2

04:56

Sober (Bimbo Jones Radio Edit)

Pink

3

30-3

06:51

Voodoo Child (12" Mix)

Rogue Traders

3

39-10

06:23

Hello (Good to Be Back) - Track 3

Scooter

3

39-3

05:48

Tribal Dance

2 Unlimited

3

42-3

06:13

Right By Your Side

N-Force vs. Darren Styles

3

43-3

06:07

Spaceman

The Killers

3

45-3

06:03

True Faith (CK Kaine Remix)

Liz Kay

3

46-3

06:44

My Life Would Suck Without You (Bass Force Remix)

Kelly Clarkson

4

39-4

05:45

Amazing (Thin White Duke Edit

Seal

4

42-4

04:05

Human

The Killers

4

43-4

04:36

Take Back The City

Snow Patrol

4

45-4

04:51

All On Our Own

Midnight Youth

4

46-4

05:19

Home

Paul van Dyk feat. Johnny McDaid

5

36-5

06:53

Painkiller

 

5

39-5

05:54

Kickstart My Heart

Motley Crue

5

42-5

06:30

New Future Weapon

Billy Idol

5

43-5

06:06

Voodoo People (Pendulum Remix)

The Prodigy

5

44-5

05:03

How Far We've Come

Matchbox Twenty

5

45-5

06:32

Piranha

The Prodigy

6

31-6

06:49

Underwater (Above & Beyond's 21st Century Mix)

Delerium

6

39-11

06:30

Silence

Delerium

6

39-6

06:57

Where Are you Now?

Ian Van Dahl

6

40-6

06:39

Adelante

Sashi !

6

42-6

05:25

Going Wrong

Armin Van Buuren & DJ Shah feat. Chris Jones

6

43-6

06:29

In The Darkness (Trance Mix)

Darude

6

44-6

06:12

Alone in The Dark (Tiesto Radio Edit)

Tiesto Presents Edward Camby

6

45-6

06:21

Bruised Water

Chicane feat. Natasha Bedingfield

6

46-6

05:53

Sincere For You feat.Kirsty Hawkshaw (Radio Mix) 

Lange

7

26-7

06:09

The Nighttrain

Kadoc

7

30-7

07:26

Going Insane (Maxi Mix)

7

33-7

07:05

Love Comes Again

Tiƫsto Feat. BT

7

39-7

07:19

Blast The Speakers

Warp Brothers

7

42-7

07:09

Because The Night (Manox Remix)

Cascada

7

43-7

06:53

Cry For You (Darren Styles Remix)

September

7

44-7

06:39

Jump That Rock (Whatever You Want) (Jorg Schmid Mix)

Scooter vs Status Quo

8

33-8

04:14

Afterglow

Inxs

8

36-8

04:00

Every Little Step I take

Bobby Brown

8

38-8

03:50

Won't Go Home Without You

Maroon 5

8

39-8

04:00

Flashing Lights Featuring Dwele

Kanye West

8

42-8

04:00

With You

Chris Brown

8

43-8

04:15

Broken Strings feat. Nelly Furtado

James Morrison

8

44-8

04:10

Spotlight

Jennifer Hudson

8

45-8

04:01

The Man Who Can't Be Moved

The Script

8

46-8

03:53

Don't Know What To Do

Dane Rumble

9

31-9

03:57

Heart Like A Wheel

The Corrs

9

34-9

03:34

You Give Me Something

9

34-9

03:34

You Give Me Something

9

38-9

02:55

Glad You're Here

Macy Gray Feat. Fergie

9

39-9

03:45

Change

Sugababes

9

42-9

03:30

You Make it Real

James Morrison

9

43-9

04:15

Love Is A Losing Game

Amy Winehouse

9

44-9

04:03

You Found Me

The Fray

9

45-9

03:30

Chasing Pavements

Adele

9

46-9

04:24

No Air duel with Chris Brown

Jordin Sparkes featuring Chris Brown

 

 

 

 

Sleep Ride Eat Repeat – see ya Mike