Eating Before and After Exercise
When you exercise, you do it in order to try to maintain good health. You know that you have to eat so that your body has the energy to perform the workouts that you do as well as for everyday tasks. But, just what you should eat before and after you workouts is important for making the best of your workouts. Also, how long you eat before and after each workout is equally important.
Whether you are going to be doing a cardio workout or a resistance workout, you should try to make it a point to eat a mix of carbohydrates and protein. What determines the percentage of carbohydrates and protein you should consume is whether you are doing cardio or resistance and the intensity level you will be working at.
The ideal time to eat your pre workout meal is 1 hour before you start. If you are working at a lower intensity level, keep this meal down to around 200 calories or so. If you are working at a higher intensity level, you may need this meal to be as high as 400 to 500 calories.
If you are doing a cardio session, you will need to eat a mix of around 2/3 carbohydrates and 1/3 protein. This will give you longer sustained energy from the extra carbs with enough protein to keep muscle from breaking down during your workout.
If you are doing a resistance session, you should eat a mix of around 1/3 carbohydrates and 2/3 protein. This will give you enough energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum during your workout. It has been shown that your body most effectively uses protein during exertion meaning that taking in more protein before resistance workouts aids in faster recovery as well.
Now, eating after a workout is just as important as the pre workout meal. Remember that when you exercise whether it is a cardio or a resistance session, you deplete energy in the form of glycogen. Our brain and central nervous system relies on glycogen as their main source of fuel so if we don’t replace it after exercise, our bodies will begin to break down muscle tissue into amino acids, then convert them into usable fuel for the brain and central nervous system.
Also, mostly during resistance workouts, you break down muscle tissue by creating micro tears. This means that right after a workout; your muscles go into a repair mode. Proteins are the key macronutrient for muscle repair and so you don’t want muscle breaking down further to create fuel in place of lost glycogen.
If you have just finished a cardio session, you will need to consume mostly carbohydrates, preferably ones with high fiber. Oatmeal, rice, whole wheat pasta, and most northern fruits are good sources. Try to consume around 30 to 50 grams of these carbohydrates after a cardio session. After cardio, it is ok to eat within 5 to 10 minutes of completion.
If you have just finished a resistance session, you will need a combination of carbohydrates and protein. Because unlike cardio workouts, with resistance workouts you are breaking down muscle tissue by creating micro tears. The protein is needed to build up and repair these tears so the muscle can increase in size and strength. The carbs not only replace the lost muscle glycogen, but also help the protein get into our muscle cells so it can synthesize into structural protein, or muscle itself.
Chicken or fish with a potato, egg whites with a piece of fruit, or a protein shake with fruit mixed in are good meals after resistance workouts but remember to keep the fiber low here. High fiber slows down digestion, meaning the protein will take longer to reach the muscle cells.
After resistance, it is recommended to wait 30 minutes before eating so as not to take blood away from your muscles too soon. The blood in your muscles helps with the repair process by removing metabolic waste products from them.
Any fats should be consumed well before and well after exercise.
Jim O’Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php
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Lack of Exercise Kills
Whenever I see people who are out-of-shape, I wonder whether they are uninformed or they just don’t care. Even eighty- and ninety-year-olds should be able lift weights, cycle long distances and compete in athletic competitions. Yet most people are in pathetic shape and suffer the consequences.
An expert group appointed by the International Agency for Research on Cancer of the World Health Organization met in Lyon, France to evaluate the evidence for the role of weight control and physical activity in preventing cancer, and to identify priorities for research and for public health action in relation to the primary prevention of cancer. They concluded that limiting weight gain during adult life, thereby avoiding overweight and obesity, reduces the risk of postmenopausal breast cancer and cancers of the colon, endometrium, kidney (renal cell) and esophagus (adenocarcinoma). Limiting weight gain also possibly reduced risk of cancer of the thyroid.
The working group also concluded that there was sufficient evidence for the role of physical activity in preventing colon and breast cancers, and limited evidence for the cancers of the prostate and endometrium. Taken together, the working group concluded that excess body weight and physical inactivity account for approximately a quarter to one-third of cancers of the colon, breast, endometrium, kidney (renal cell) and esophagus (adenocarcinoma). Thus being fat and out of shape appear to be the most important avoidable causes of these cancers.
Weight loss among overweight or obese persons possibly reduces risks of these cancers, and we know that it reduces heart attacks, strokes and diabetes. If you have been gaining a few pounds each year, it’s now time for you to start an exercise program and stop setting yourself up for cancer, heart attacks and diabetes.
For journal references on this article see http://www.drmirkin.com/fitness/1683.html
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
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Exercise Cellulite Away
A simply analogy that describes cellulite is skin that appears to have a cottage cheese appearance. The lumpy appearance of the skin is actually deposits of fat and/or water that are trapped in the connective tissue beneath the skin. The most common areas for cellulite to develop are on the hips, buttocks, and thighs.
Causes of Cellulite
Cellulite develops from a number of reasons. The main causes though are circulation problems, water retention, and dietary factors that include food additives, chemical preservatives, & hormones. In addition, lack of exercise, excess ingestion of saturated fats and sugar and poor hydration are other factors in developing cellulite.
Reducing or Eliminating the Appearance of Cellulite
There are ways in which you can reduce or even eliminate cellulite. However, to rid your body of this condition will take discipline to exercise. Below is a fitness program to get you on your way to better looking skin.
As with any exercise program, a warm-up is required to reduce the threat of strain or injury on your muscles. A good warm-up exercise could be 15 minutes of aerobic dance, and some general stretching.
After you have done your warm up, you are ready to begin your exercise regiment. The first exercise should be strength exercises or weight training. Start out with lightweights and then as your program progresses, raise the weights to a higher level.
Recommendations for exercise are to do at least 15 minutes of strength exercises. In addition, you should do 10 repetitions of each exercise for the targeted area. After completion of 10 repetitions, you should do a few stretching exercise for about 20 seconds. Stretching out the targeted muscle will increase flexibility and increase strength. Increasing strength will build muscle thus eliminating cellulite.
For example, if your thighs are the problem area, use exercises that are designed for the thighs. These could be leg lefts or side leg lifts. In addition, there is exercise equipment exclusively made for thighs.
If cellulite is on the buttocks, there are a number of ways to eliminate it. Doing lunges or squat exercises would be one way. Moreover, to increase the effects of your exercises, consider adding weights to you ankles or holding weights at your side. Exercise machines are another possibility to get you on your way to reducing or eliminating cellulite.
There is no easy cure for cellulite. Reducing its appearance or eliminating it altogether takes some work and dedication. A good exercise regimen will not only improve your cellulite, it will promote a sense of well being and improved health all around.
For more information about cellulite, visit Cellulite.
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The Many Benefits Of Getting Off The Couch And Getting Some Exercise
We all know how important it is to get up and exercise. Most of us have heard it since birth, but the truth is, far too few of us are getting any form of exercise at all. Unless you count flipping the remote as working out! Why is exercising so important anyway? Here are just a few of the many benefits that exercising can give you over the long term.
Weight Loss
This one is a biggie. The fastest and most beneficial way to lose weight is by getting regular exercise. It’s simple - exercise burns calories which in turn burn fat.
We’re not talking about having to go to the gym or health club and work up a big sweat. It can be as simple as a 30 minute brisk walk 3-4 times a week. Do that and you will notice the weight coming off.
Improved Health
It is a proven fact; regular exercise reduces the risk of getting diseases such as high blood pressure, heart disease, diabetes and even cancer.
In fact, 80% of all deaths due to heart disease are caused by factors that include a lack of exercise and too much stress. Exercising works to reduce these factors and in some cases even reverses them.
Regular exercise can decrease your cholesterol levels, reduce your triglycerides and lower your blood pressure significantly. I know this firsthand in my own life.
Improved Mental Health
Regular exercise can also increase brain function and reduce mental depression. This occurs because when you work out your body releases endorphins. Endorphins increase with exercise and help to eliminate the feeling of being depressed.
Exercise will improve your overall feelings and make you a happier person. As a side benefit it evens helps you to sleep better at night.
These are just a few of the many benefits that getting out and exercising can bring to your life. Whether you are looking to lose a few extra pounds or reduce improve your overall health, exercise will always be your best solution.
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By the way, you can find out more about Exercising as well as get 101 Every Day Tips To Lose 10 Pounds by visiting http://www.101TipsToLose10Pounds.com
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Postural Stretching Exercises - Natural Remedies For Lower Back Pain
Stretching exercises are important because they help to maintain flexibility, something that declines as people age and become less active. Stretching exercises are also important in keeping the body limber and flexible and increasing blood circulation. Stretching exercises are also sometimes performed by leaning against a wall so as to provide some leverage. If you can’t do endurance or strength exercises for some reason, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session.
If stretching exercises are the only kind of exercise you are able to do, do them at least 3 times a week, up to every day. Back stretching exercise can help relieve your lower back pain. Most of us have suffered from back pain because of many reasons, such as: sleeping in the wrong position in bed, sitting in an uncomfortable chair at work, standing on high heels or lifting heavy weights; whatever the reason, back pain can be very painful, at times inconveniencing most of your work because you cannot move in certain positions. Sciatica and lower back pain can be helped by stretching.
A Few Simple Exercises
Neck. This one can also help to get rid of headaches as well! Just tuck your chin into your neck while holding a military like position!
In other words, as straight as a ramrod! Hold it there for 10 seconds but too rigidly. You might have to do 5 or 10 repetitions of this to get headache relief. Another great one is the tennis ball pillow. Put two tennis balls into a sock. Tie the sock so that the balls are fitting closely. Then lie down and use this as a pillow so that it touches the muscles at the base of your skull.
Another neck exercise is to place your left hand on your right shoulder and press it down as you tip your head to the left. Repeat for the other side. Yet another neck stretch can be as simple as placing the palm of one’s hand against the front of the head and pushing it.
Lower Back. Lie down and and bend your knees at a 90 degree angle (at right angles) by placing them on a chair, bed or bench or whatever. You can hold this position until your lower back pain eases. If you sleep on your back, then you can imitate this position by placing a few pillows under your knees.
Benefits Of Stretching
Stretching exercises alone will not improve your endurance or strength. Stretching your muscles before they are warmed up may result in injury. Stretching exercises elongate muscle fibres so that they can contract and tighten more vigorously in response to the demands of the Olympic-level marathon runner or the weekend volleyball player. It could be time to consider what is the best treatment to get rid of sciatica, neck pain and lower back pain.
Robert Locke is an Internet Marketer specialising in Health, Wellness and Fitness.
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Exercise: How To Keep Your Kids Moovin’ and Groovin’
One out of five American kids is obese and the numbers keep going up. Lack of exercise is one reason for the obesity epidemic and it’s a true epidemic that threatens health. In fact, this may be the first generation of kids in history not to outlive their parents because of obesity.
Kids can play outside when the weather is good. What can they do when the weather is bad? Exercise is one way to combat the obesity epidemic and these indoor activities wll keep your kids moovin’ and groovin’. Your kids could:
- Walk up and down stairs 10 times in a row.
- Dance to music with their friends.
- Draw a hopscotch box with chalk on the garage floor and play with brothers, sisters, friends, even their parents.
- Walk every aisle in the grocery store.
- Jump rope in the garage.
- Ride a stationery bike if you have one.
- Go for an inside walk at a mall. Your kids should go around twice if they can.
- Do jumping jacks in the basement.
- Become stretching champs. They could touch their toes without bending their knees, bend one leg backwards and hold their foot with their hand, or twist from side to side without moving their feet.
- Play ping pong with the family.
- Ride a scooter or roller blade in an empty garage.
- Take 1,000 steps inside the house and track these steps with a pedometer.
- Exercise in the school gym on weekends. (Get permission first.)
- Walk the indoor skyway system if your city or town has one.
These are just a few ideas. If you brainstorm with your kids you’ll probably come up with more. Your kids might want to start a Moovin’ and Groovin’ Club. Now that would be cool.
Copyright 2005 by Harriet Hodgson. To learn more about her work go to www.harriethodgson.com
Harriet Hodgson has been a nonfiction writer for 26 years. Her recent work focuses on health and she is a member of the Association of Healh Care Journalists. She has written two health books for kids in grades 3-5, Food Label Detective and Catching the Exercise Thief. Both activity books were published by Minnesota Medical Association Alliance. A member of Mayo Clinic’s Action on Obesity Task Force, Hodgson has presented at two obesity summits and continues to write health resources for kids. Her 24th book, Smiling Through Your Tears: Anticipating Grief, co-authored with Lois Krahn, MD, is available on amazon.com
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2 Abdominal Exercises You Must Include In Your Abdominal Workout
There are tens of abdominal exercises that you could potentially include in your abdominal workouts and training programme, but these, in my opinion, are two of the most important ones. Combined, they exercise all four parts of the abdominals to ensure a more toned abdominal area. The two abdominal exercises are called straight legged toe touches and sit up twists and both are easy to learn and even easier to implement by following the instructions in this article.
Exercise Number 1 - Straight Legged Toe Touches
Muscles worked - Lower, Middle and Upper Abdominals
Details - Lay on the floor (preferably on an exercise mat) with your legs stretched out and together pointing into the air. Your legs and your abdomen should be at right angles to each other. Your head and neck should be slightly lifted off the ground and your shoulders should also be very slightly elevated. Place your arms together and in front of you with your fingers pointing towards your toes.
Reach for your toes as far as you can. This will contract the abdominals. Also, lift your head, neck and shoulders off the floor and breathe out as you reach up with your arms and contract your abdominals. Crunch up as far as is comfortable and bear in mind that reaching your toes is an unrealistic target.
Gradually lower your body back to its original position. This will relax the abdominals. Breathe out as you lower your body. Relax for a second or two and repeat the process.
Exercise Number 2 - Sit up Twists
Muscles Worked - Upper, Middle, Lower Abdominals and the Obliques (sides of the abdominals)
Details - Lay on the floor with feet flat on the floor and legs slightly bent. Place your right hand on your right temple and your left hand on your left temple.
Raise your back up towards your knees and when you reach as far as your feel comfortable. Twist your right elbow to touch your left knee and then your left elbow to touch your right knee.
Relax your torso back to the ground, keeping your hands on your temples. Rest for one or two seconds and repeat the process. Remember to breathe in as you lift your torso and out as you relax it back to its initial position.
The twists you perform in this action help to exercise the obliques which give a more toned overall composition of your abdominal muscles.
If you don’t currently have these two abdominal exercises included in your abdominal workouts, then you must incorporate them now and I’m sure you will notice the difference in no time at all and shed the excess abdominal fat quicker than ever.
James Penn is an expert at planning fitness training programs and especially abdominal routines. You can learn exactly what he teaches for free including abdominal workouts and abdominal exercises to help you lose abdominal fat.
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How Cross Training Will Whip You In Top Shape - 5 Ways
Exercise is one of the best gifts you can give your body. You can tone and strengthen muscles, lose body fat, lower your blood pressure and strengthen your heart. To gain the maximum amount of benefit to your body, it’s important to vary your exercise routine, as no one exercise can do everything. One popular way to get a total body workout is cross training - a method that includes alternating cardiovascular exercise with strength training.
Some people like to do aerobic exercise on different days than strength training. Others prefer to get in both types of workout in one day. With cross training, most experts recommend that you vary your exercises, even within the aerobic or strength training group. For instance, if you’re a runner, you might alternate running with swimming, biking or elliptical training. If you’re used to using only free weights for strength training, cross training will allow you to try some weight machines, as well. Following are some benefits you can gain from adding cross training to your fitness regimen.
- You will enhance your overall performance - Most fitness scientists agree that cross training provides the best mechanism for taking care of your whole body. The aerobic training you will get from running, swimming, or working out on an elliptical machine will improve your endurance. The weight training will make your muscles strong and lean. Most sports require both capabilities, making cross training the best way to get into shape
- You can keep training even after an injury - When you are performing multiple types of activities and using many muscles, an injury won’t stop you. You can work other parts of your body while the injured area heals, or simply switch exercises for a while.
- You can get in more exercise time without soreness or injury - This one is a big plus if you’re trying to lose weight. By varying your exercise you can spend more time per week exercising without risking soreness or injury. If you usually run, for example, you might not be able to add another hour of running to your week without being sore or causing knee problems. But, you could easily swim or bike for an hour in addition to your runs without causing a problem.
- You’ll increase your proficiency in multiple sports - Adding variety to your routine will cause you to explore exercises you had previously ignored. Never used an elliptical trainer? Now’s the time to try. Not used to the recumbent bike? See what you think.
- You’ll reduce your chances of boredom - This is one of the biggest culprits that keep us out of the gym. But, with cross training, your workouts are so varied that you never get bored. Don’t feel like swimming today? Fine, get on the elliptical machine instead. It’s still a valuable workout, and it won’t seem so mundane
Cross training has gained a lot of popularity in recent years, and seems to be fulfilling its promise of making us healthier and more fit overall. Even the early opponents of cross training who said that athletes should train in a very task specific way, seem to have changed their minds. Give it a try, you may find that you are getting healthier and having more fun, too!
Mike Singh is a successful webmaster, whoprovides unbiased reviews of fitness machines and products for consumers looking for quality information. You will find dozens of elliptical trainer reviews and ab machine reviews .
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Do You Step Aerobics
Step aerobics used to be very popular some time back. Are you still doing it? If you are I don’t suppose you have done it for many years. To some it was a civilised alternative to straight aerobics dancing.
Step aerobics is based on stepping up and down on a platform, in time to music of course. it can be good fun, and is good for the leg muscles and to get some aerobic exercise. Aerobic exercise is when your body works hard enough to raise the heart beat by 40 per cent or so.
You use a platform about 30 inches by 15 inches and four to twelve inches high, according to your level of fitness. First, you step on to the platform landing at a particular point, with one foot, then bring the other foot up alongside. Then you step down to a different place with your feet in turn. There are many different movements you can do to make it more interesting, but you always have to lift your body up to get on the step.
More vigorous exercise than aerobic dancing
Proponents of step aerobics point out that it is simpler than aerobic dancing, and that you don’t have to learn many movements. Step aerobics is more vigorous than aerobic dancing, because you have to lift your body weight up instead of just moving it around. How vigorous it is depends on the instructor.
Step aerobics certainly provides aerobic exercise that improves your fitness, strengthen your heart and make you less likely to suffer heart disease. There is some evidence to suggest that step aerobics increases your ‘good’ cholesterol while reducing overall cholesterol levels. However, one eight-week study of a group of women who did step aerobics showed many positive benefits, but did not affect their weight. Don’t expect step aerobics alone to reduce your weight - you will need to eat less, better food.
Is step aerobics really good for you?
Like jogging, though, step aerobics has its detractors. Why? Well, because in doing all that stepping up on a block you are straining your knee joints which are very delicate. In fact if you work too hard at you can damage your joints.
If you are young and healthy, step aerobics is probably OK. But if you are overweight and middle aged, it is definitely not a good idea.
In fact, the old fashioned aerobic exercises like swimming, vigorous hill walking and cycling or roller skating are probably the best forms of aerobic exercise. We could add a new one - power walking - but you need to power along.
John Hartley is a business writer who has always enjoyed sports and exercise. He cycles regularly wherever his business takes him, and runs the web site, www.best-aerobic-exercise.com, where you can find plenty of information about aerobic exercise.
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Lifestyle Fitness, How Does Reward Play A Role In Your Life?
How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It’s that simple.
In each of the various things that we’ve talked about in this book, there are countless different sacrifices that you’ll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle.
It’s hard to give all of that up, that’s for sure. But, one thing you need to keep in mind is that the struggle isn’t for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it.
Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way.
For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way.
While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you’ve eaten well all week!
When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you’ve been doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long run, too!
Codant Wright is an author writing on Fitness and Exercise. Visit my website and get my Free Brand New 5 Part Fitness Ecourse at http://www.best-fitness.info
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