Are you confused with recent headlines? Actual headlines like:
Fat Is Back To Stay
Go Ahead and Have An Egg
Protein Is Back
Hold the Pasta Pass the Fat
Carbohydrates for High Energy Action
Pasta for the Soul and the Heart
If the answer is yes, welcome to the human race. You are not alone but I hope to help you make some sense of it all in this little dissertation.
Throughout recorded history, mankind has attempted to alter or control his diet to elicit optimum performance, body shape and health. Apparently, even the famous ladiators of ancient Rome ate preparations of fresh ground lions teeth and raw meat as a pre-performance meal in hopes of performing like a lion.
Volumes have been written extolling the virtues of a multitude of food and beverage choices, combinations, quantities, and timing, all designed to enhance exercise performance in some way.
What to Eat?
Modem research methods, science, technology and desire have combined to continue to develop some of the answers to this burning question.
We now exercise, outside of our vocation and procurement of life's basic necessities, for a variety of reasons. Scientific evidence suggests the reasons include; weight control, cardiovascular health (often by medical prescription), muscular development for looks and function, preparation for athletic competition and just plain fun.
We also know that carbohydrates provide quick energy, proteins build muscle, accumulated excess fat is unhealthy, water and electrolytes are necessary to prevent dehydration. Unfortunately there may be many finer points about these facts which most exercise enthusiasts and their well meaning advisors do not really understand. The human trend is to follow "the some is good, therefore more is better" or "some is bad, so none must be good" syndromes.
The Guidelines
During heavy exercise, the body produces more free radicalsa natural and functional process. In excess, free radicals have been implicated as a cause of everything from cancer to heart disease. Protection from free radical damage is now strongly recommended by most health professionals.
Increased consumption of anti-oxidant nutrients (known as free radical scavengers) particularly vitamins C & E, Vitamin A (in the form of Beta Carotene) and other recently identified carotenoids like Alpha Carotene, lycopene from tomatoes and grape seed extracts provide protection.
Apparently as high as 40 per cent of marathon finishers, show some illness signs in the week following their race. The theory is that with the intensity and duration of the event, the immune system can become depleted through free radical attacks, unless we take extra precautions to help prevent the consequences. This would include consuming more anti-oxidants and protein in the form of foods and supplements.
Carbohydrate drinks and carbohydrate loading (the act of dramatically increasing carbohydrate intake a few days to hours prior to endurance performance) have received considerable attention over the last 30 years.
The theory, based on some convincing clinical research, is that in order to prolong intense endurance activity, one needs to increase glycogen storage in muscles to the maximum level so that available quick energy does not become a limiting factor.
Unless the activity extends well beyond an hour of high intensity exercise, muscle glycogen depletion will not be the limiting factor. In fact, excess stored glycogen may cause a temporary weight gain due to obliged water storage dictated by glycogen or simply fat storage due to elevated insulin in response to elevated carbohydrate intake.
It is also possible that high intake of carbohydrates can inhibit the body's ability to mobilise fat for energy and actually lead to hypoglycemia and lean tissue loss. Carbohydrate loading is not required for activities lasting under one hour.
DIET PLAN
Fat is the substrate (food source for energy metabolism) of choice by our active cells. In fact, if you are currently sitting quietly and reading this item, 75-85 per cent of your energy is coming from fat, unless you are downing a coke, beer, coffee or some other source of blood sugar elevating commodity. Even during moderate exercise, most of your energy comes from fat.
Fat is the substrate (food source for energy metabolism) of choice by our active cells. In fact, if you are currently sitting quietly and reading this item, 75-85 per cent of your energy is coming from fat, unless you are downing a coke, beer, coffee or some other source of blood sugar elevating commodity. Even during moderate exercise, most of your energy comes from fat.
Required Knowledge
According to Dr. Norman Kaplan, from the University of Texas South-western Medical Centre and author of Clinical Hypertension, most overweight people are hyper insulinemic (too much insulin released in the bloodstream). Insulin is the storage hormone released by the pancreas when blood sugar rises.
The only way to control insulin levels is to control the rate and level of blood sugar elevation. The only way to do that, is to reduce the intake of refined or simple carbohydrate (including most so called whole grain products). Moderate to strenuous exercise does lower insulin for short periods of time.
High carbohydrate diets can promote hypoglycemia, even in the physically active, and the elevation of triglycerides (a heart disease risk factor). Remember that carbohydrate depletion in the muscles is usually not the limiting factor to continued quality exercise performance, unless the activity exceeds 75 minutes at 80+ per cent of aerobic capacity. Triglycerides are the most abundant fatty substance in the body, making up most of your stored fat.
A triglyceride is made of one half a sugar molecules (glycerol) with three fatty acids attached. When levels of triglycerides in the blood go up, they are considered a negative risk factor to clogged arteries. The solution? Reduce the intake of insulin stimulating carbohydrates and exercise regularly.
Fat in storage is reduced in two ways. First, it can be metabolised as an energy source through moderate intensity exercise (from sleeping to conversational intensity exercise). Second, there is a concept of Ketosis where incompletely metabolised fat molecules are released into the blood and removed through the kidneys. Ketosis occurs only when one is on a severely restricted carbohydrate diet. This is how the Atkins Diet and the Protein Power Diet work. Contrary to popular belief—dietary induced ketosis is not considered dangerous according to Dr. Calvin Ezrin of the UCLA division of Endocrinology and author of the Endocrine Control Diet (an Atkins style diet).
Fat mobilization (removal from storage for use in energy metabolism) can be inhibited in two ways. First is through the elevation of blood insulin in response to carbohydrate consumption.
The second is though the elevation of blood lactic acid which occurs in response to intense (anaerobic) exercise. The solution? To reduce fat in storage, control your insulin with a reduction in simple or refined carbohydrate intake and participate in conversational intensity exercise for about 4 hours per week (Try not to do the 4 hours all on the same day.)
There is evidence, some recently published in the Journal Medicine & Science in Sports & Exercise by a group from New York State University in Buffalo and by another group in New Zealand, demonstrating that higher fat diets (up to 50 per cent fat) can improve endurance performance without negative effects on neither immune functions nor blood lipid parameters. Once again a suggestion that carbohydrate emphasis may be over done.
Muscle is the most metabolically active tissue. The more muscle you have the more fat you metabolize. (Seems unfair doesn't it? The more fit burn fat faster.)
Carbohydrates should make up 40 per cent of your calories. These are low Glycemic Index (a measure of how fast they raise blood sugar) carbohydrates like vegetables, except for corn and potatoes. Also emphasise fruit except for bananas and dried fruits.
Protein should make up 30 per cent of your calories. I emphasise high quality digestible protein sources including soy and selected whey protein drinks. Always eat protein at every meal and every snack—no exceptions.
Eat some of your protein foods first to further control the rate of the rise in blood sugar. Protein requirements range from 0.75 grams per 1/2 kg of desirable weight for the sedentary to 1.0 gram per 11/2 kg of desirable weight for the physically active.
Fats should also make up 30 per cent of your calories. Emphasise the good fats which includes nuts, seeds, avocados, olives, cold pressed oils, and supplements like lecithin capsules (never granules nor liquid due rancidity issues), GLA and EPA capsules.
It is these good fats in the proper insulin controlled environment that will produce optimum levels of all your important hormones. Never eat cheap hydrogenated oils, deep fried grease and margarine of any kind in an attempt to avoid the notorious trans fatty acids.
Consume saturated fats in moderation but don't be so paranoid as to exclude them. A responsible intake of essential fatty acids will balance out any potential negative effects of saturated fats. Cholesterol consumed has nothing to do with blood cholesterol levels. In fact elevated insulin from too many carbohydrates will stimulate the liver to make more cholesterol and cause more harm than eating eggs or other animal fat sources.
Responsible supplementation is no longer an option if optimal health is desired. In addition to lots of protein, vegetables, fruit, modest intake of whole grains, and essential fats, you need to prop up your nutritional arsenal with a well , planned supplement programme. Oh yes, don't forget to exercise and drink lots of pure water.
RUNNER'S DIET |
When it comes to nutritional advice for sport and exercise there is always some new "magic bullet" product or plan designed to help you become the next super athlete.
This is not a new phenomena. Man has altered diets to enhance performance since ancient times. Many years ago, my Classics professor related the fact that the Gladiators were reported to have eaten ground lion's teeth and raw meat prior to a performance in an attempt to take on the ferocious characteristics of the lion and therefore improve their chances of success. An examination of a few nutritional practices and prcicedures associated with intended performance improvements seems warranted.
RECOVERY
Once intense exercise is completed, recovery of spent glycogen and replacement of metabolized "Branched Chain Amino Acids" (leucine, isoleucine and valine) becomes the focus. Research from the University of Texas published in the early 90's, verified by others since, reported that drinking a carbohydrate (glucose polymer) mixed with a protein containing a high BCAA profile (whey protein isolate), in a ratio 3:1 in favour of CHO, provides optimum glycogen recovery and enhances muscle recovery. It reduces muscle soreness and reduces any feeling of "heavy legs" following exercise.
Depending on how long and intense the work-out some re-hydration with the high quality sport drink may be indicated following exercise.
To feel your best, stay healthy, perform best and recover fast follow some of these guidelines.
1. Eat high "nutrient dense" fruits and vegetables to obtain antioxidants.
2. Eat high quality protein, approximately 1 gram/1/2 kg of desirable weight/day to help build healthy immune cells. Eat 20-30 grams of protein in the hour before training or competing. Never eat more than 35 grams of protein in a single meal.
3. Eat high quality nuts, seeds, cold pressed oils as sources of EFAs.
4. Supplement with Soy Protein isolate drinks, EFAs (lecithin, EPA, GLA, flax seed oil) and antioxidants,
5. Use a high quality sport drink during and after long, intense, hot environment runs.
6. Recovery Drinks (3:1 in favor of CHO) have shown excellent results.
PREPARATION
Carbohydrate (CHO) Loading and pre-event hydration have been the trend over the last 15 years in the sports nutrition literature.
Carbohydrate loading has been over done. This can account for the difficulty some have in losing weight, controlling their cholesterol, triglycerides, blood pressure or PM S to name a few problems. The role of CHO loading is to delay muscle glycogen depletion. Such depletion can be the limiting factor in successful completion of intense, long duration tasks.
However such depletion does not occur unless one performs at a very high percentage of capacity (75 per cent+ for over 90 minutes). This intensity is rare even for competitive marathoners. Yes, one can deplete glycogen during an intense marathon or triathlon but not during a sub one hour, sub-maximal work out. Most training sessions occur at an intensity of 50 to 65 per cent of capacity. During such intensities, 35 to 60 per cent of energy expenditure is still coming from fat.
Recent published studies from Denmark, Japan, New Zealand, England and the University of Buffalo have demonstrated success with a concept of "Fat Loading". Apparently there is adaptation to fat burning and it is as effective as CHO loading with the added advantage of not over stimulating insulin production which can set up immune challenges and inflammatory conditions.
I personally have completed two Marathons without CHO loading and following a 40-30-30 diet plan throughout training. There may still be rationale for using a high quality sport drink during and after long intense runs. This drink should be made from glucose polymers like maltodextrin and not table sugar sucrose plus a good level of at least 6 electrolytes, not just sodium and potassium. Sub one hour, sub maximal work-outs do not indicate the use of more than water, unless the environment is very hot.
4. 4. Chronically high carbohydrate diets lead to chronically elevated insulin levels (the fat storage hormone) and that leads to:
(a) Weight gain
(b) Elevated:
(i) Cholesterol
(ii) Tri-glycosides
(iii) Blood pressure
(c) Inflammatory conditions
(i) Eczema
(ii) Psoriases
(iii) Migraines
(iv) Asthma
(v) Arthritis
5. We require a supply of good fats (Essential Fatty Acids or EFA's) to metabolize other fats and to avoid the inflammatory problems just listed. If fat intake falls below 30 per cent of calories there is no way one can get the EFA's required. Beware of low fat diets.
6. Not all "Sports Nutrition" products are needed, wise nor safe. Nutrition refers to nutrients required for performance like walking, talking, thinking and exercising, building and repair or recovery. Nutrition does not include un-natural—chemistry lab created concoctions that alter, over-stimulate or suppress natural processes and functions. Having said that, there are reliable and responsible Sports Nutrition products that are nutritious, natural, recommended and required. These include:
(a) High quality protein supplements
(i) Some designed to provide cell building material.
(ii) Some are meal replacements.
(iii) Some are designed for muscle glycogen recovery.
(c) Sports Drinks are designed to help replace fluid loss, electrolyte loss and provide
extra carbohydrates when needed. There is a great range of quality here. The carbohydrate component of a quality drink will be "maltodextrin" (a glucose polymer) and the electrolyte list will contain 6-8 electrolytes like calcium, phosphorous, chloride, sodium, potassium, and magnesium, not just sodium and potassium.
7. There is no evidence that muscle glycogen (the muscle storage form of glucose) depletion is ever the limiting factor in performance in short (less than 11/2 hours) term, sub-maximal intensity exercise. There is also no evidence that a muscle "full" of glycogen will out perform a muscle that is "half-full"-except in long, high intensity endurance events.
8. Exercise does increase "free radical" damage, which challenges our immune systems. (One survey showed that 35 - 40 per cent of Marathon finishers get sick within one week of the race completion). Our best-known free radical scavengers are the anti-oxidants like vitamins A, C, E plus beta-carotene, selenium and the "proanthocyanidins" found in grape seed extract. All this is a strong case for eating lots of colorful fruits and vegetables.
9. Responsible supplementation with vitamins, minerals, essential -fatty acids, fiber and protein is not an option if you wish to experience optimal health, fitness and performance.
All of this means that the optimal diet for the healthy and fit will contain lots of colorful fruits and vegetables, lots of high quality proteins, responsible supplements and selective use of Sports bars and drinks.
My personal choice for food selection is an eating plan of 40 per cent carbohydrates (primarily from fruits and vegetables—less from grains), 30 per cent high quality protein (some from supplements) and 30 per cent fat (10 per cent essential fats—some from supplements, 10 per cent monounsaturated fat like olive oil and sesame oil and 10 per cent saturated fat). 1 [i]also recommend a quality multi-vitamin/ mineral supplement, extra anti-oxidant supplements and some fiber supplementation.
Health and Fitness is a very important factor in all physical activities and Martial Arts is no exception. Therefore, in this chapter we will be covering all aspects of physical and mental training. "Before partaking in any physical activity get a full medical check-up from your physician."
RE-SHAPING DIET
When the decision arrives that it is time to get fit the diet may or may not receive attention. This attention is manifest in several forms:
1. I am exercising more therefore I just need to eat more calories so I have the energy to continue. These are the people who believe it doesn't matter what you eat as long as you "burn" it off. This attitude shows a serious disregard for the understanding of human nutrition requirements and there are many examples of failure from this attitude.
Or
2. I am exercising more so I must be sure to consume adequate nutrition to build, recover and avoid illness. This is the sensible attitude but often full of misconceptions about what is healthy and wise.
Or
3. I am exercising like an athlete so I need to start using those special Sports Nutrition products advertised in the magazines. This may be true but don't believe everything the ads say and understand that no single product is going to be the solution to all your problems.
Some or part of each of these scenarios is correct. Naturally I will explain which parts and add a few caveats and details.
So let's begin with understanding that Nutrition for exercise and sport begins in the grocery store and your kitchen. You require a plan and some understanding of what the body needs in the way of nutrients to optimize health and performance. Here is a list of concepts to use as guiding lights to understand your nutritional needs.
1. During rest and mild to moderate exercise (the kind of exercise in most fitness Programmes) 65-85 per cent of our energy metabolism is from fat. Fat is the "energy source" of choice.
2. Even during Marathon pace and duration, at least 50 per cent of the energy is from fat.
3. The only time high carbohydrate diets and carbohydrate loading may be implicated is during very long and intense exercise (in excess of 11/2 hours). Then and only then is muscle glycogen depletion a limiting factor and correcting such depletion requires extra carbohydrates.
3. The only time high carbohydrate diets and carbohydrate loading may be implicated is during very long and intense exercise (in excess of 11/2 hours). Then and only then is muscle glycogen depletion a limiting factor and correcting such depletion requires extra carbohydrates.
4. 4. Chronically high carbohydrate diets lead to chronically elevated insulin levels (the fat storage hormone) and that leads to:
(a) Weight gain
(b) Elevated:
(i) Cholesterol
(ii) Tri-glycosides
(iii) Blood pressure
(c) Inflammatory conditions
(i) Eczema
(ii) Psoriases
(iii) Migraines
(iv) Asthma
(v) Arthritis
5. We require a supply of good fats (Essential Fatty Acids or EFA's) to metabolize other fats and to avoid the inflammatory problems just listed. If fat intake falls below 30 per cent of calories there is no way one can get the EFA's required. Beware of low fat diets.
6. Not all "Sports Nutrition" products are needed, wise nor safe. Nutrition refers to nutrients required for performance like walking, talking, thinking and exercising, building and repair or recovery. Nutrition does not include un-natural—chemistry lab created concoctions that alter, over-stimulate or suppress natural processes and functions. Having said that, there are reliable and responsible Sports Nutrition products that are nutritious, natural, recommended and required. These include:
(a) High quality protein supplements
(i) Some designed to provide cell building material.
(ii) Some are meal replacements.
(iii) Some are designed for muscle glycogen recovery.
Each one is different and none can do all three functions.
(b) Energy bars or sports bars
(i) Some high carbohydrate versions do improve endurance performance.
(ii) Some are merely meal replacements.
(iii) Some of the higher protein versions are a convenient way to increase protein intake if required.
(b) Energy bars or sports bars
(i) Some high carbohydrate versions do improve endurance performance.
(ii) Some are merely meal replacements.
(iii) Some of the higher protein versions are a convenient way to increase protein intake if required.
(c) Sports Drinks are designed to help replace fluid loss, electrolyte loss and provide
extra carbohydrates when needed. There is a great range of quality here. The carbohydrate component of a quality drink will be "maltodextrin" (a glucose polymer) and the electrolyte list will contain 6-8 electrolytes like calcium, phosphorous, chloride, sodium, potassium, and magnesium, not just sodium and potassium.
7. There is no evidence that muscle glycogen (the muscle storage form of glucose) depletion is ever the limiting factor in performance in short (less than 11/2 hours) term, sub-maximal intensity exercise. There is also no evidence that a muscle "full" of glycogen will out perform a muscle that is "half-full"-except in long, high intensity endurance events.
8. Exercise does increase "free radical" damage, which challenges our immune systems. (One survey showed that 35 - 40 per cent of Marathon finishers get sick within one week of the race completion). Our best-known free radical scavengers are the anti-oxidants like vitamins A, C, E plus beta-carotene, selenium and the "proanthocyanidins" found in grape seed extract. All this is a strong case for eating lots of colorful fruits and vegetables.
9. Responsible supplementation with vitamins, minerals, essential -fatty acids, fiber and protein is not an option if you wish to experience optimal health, fitness and performance.
All of this means that the optimal diet for the healthy and fit will contain lots of colorful fruits and vegetables, lots of high quality proteins, responsible supplements and selective use of Sports bars and drinks.
My personal choice for food selection is an eating plan of 40 per cent carbohydrates (primarily from fruits and vegetables—less from grains), 30 per cent high quality protein (some from supplements) and 30 per cent fat (10 per cent essential fats—some from supplements, 10 per cent monounsaturated fat like olive oil and sesame oil and 10 per cent saturated fat). 1 [i]also recommend a quality multi-vitamin/ mineral supplement, extra anti-oxidant supplements and some fiber supplementation.
HEALTH AND FITNESS
In 1993, the Centre for Science in the Public Interest (CSPI) attracted extensive media attention when it reported that Chinese restaurant food is unhealthy. A meal of kung pao chicken, the centre claimed, is comparable to "four McDonald's quarter pounders." In the months that followed this news, the CSPI focussed on several other types of food—including Italian food, Mexican food, and movie-theater popcorn—that, according to the centre's findings, contained unhealthy levels of salt and fat.
The centre declared that fettuccine Alfredo is "a heart attack on a plate," that eating "chile rellenos is like eating a whole stick of butter," and that a medium-sized container of movie-theatre popcorn with butter-flavoured topping contains "more fat than a bacon-and-eggs breakfast, a Big-Mac-with fries lunch, and a steak dinner with all the trimmings combined."
In response to this ever-growing list of dangerous foods, Mike Rooky, a columnist for the Chicago Tribune, undoubtedly expressed the frustrations of many Americans when he wrote, "I can save the Center for Science in the Public Interest a lot of bother and expense. All it takes is a simple announcement: If something tastes good, it is probably bad.
If something tastes really dull, it is probably good." In a humorous tone, Rooky asked, "Who knows where the food nags will strike next? A deli?" Ironically, delis were one of the CSPI's subsequent targets: It proclaimed that an egg-salad sandwich "makes a Dairy Queen banana split look like a diet food."
The CSPI's campaign against unhealthy food and the reaction to it illustrates the uneasy relationship that often exists between health experts and the American public. Health officials—with the help of the news media and advertisers—produce a constant stream of information about the health effects of various foods, beverages, chemicals, drugs, lifestyles, and activities.
These reports ceaselessly implore the public to adhere to dietary and fitness guidelines that are continually being updated, revised, and amended. Because these recommendations are in constant flux—and often contradict one another—frustration such as that expressed by Rooky is commonplace. Some people adopt the attitude that because risks are ubiquitous and health problems are unavoidable, it is futile to attempt to alter one's behavior to avoid the inevitable.
Daniel Minturn, a shipping clerk interviewed by Richard Wood bury in Time magazine, succinctly summed up this philosophy as he prepared to eat a cheeseburger: "Everywhere you turn, it's a warning for this and a warning for that. So what's wrong with just now and then going out and enjoying what you want?" In fact, health experts who challenge the CSPI's claims suggest that Minturn's attitude is the correct one. Elizabeth M. Whelan, the president of the American Council on Science and Health, argues, CSPI's diet advice is "lite" on science and "reduced" in common sense. It overlooks the fact that what is important is one's overall diet, not the occasional consumption of any specific food. The key to healthy eating is a balanced, varied, moderate diet—and there is room in that overall scheme for fettucini and popcorn. Whelan and others accuse the CSPI of oversimplifying nutritional science. These critics contend that the restaurant foods cited by the CSPI are safe in moderate amounts, and that the CSPI ignores the fact that the degree of risk posed by fat and salt intake varies among individuals. For example, Jacob Sullum writes in National Review, "While too much (salt) aggravates certain kinds of hypertension, there is no Medical reason for people in general to avoid it." Similarly, he argues that although "a high-fat diet may increase the risk of heart disease in some people, that does not mean that fettuccine Alfredo, kung pao chicken, and chile rellenos are poison." Not only do experts debate the dangers posed by fat levels in particular foods, they also disagree about the risks and benefits of different types of fat. The food guide pyramid developed and issued by the U.S. Department of Agriculture (USDA) in 1992 recommends using all fats and oils "sparingly." However, according to Michael Mason, a staff writer for Health magazine, this advice is misguided because it fails to differentiate between kinds of fat.
While saturated fat has been linked to heart disease, Mason notes, monounsaturated fat may actually benefit the cardiovascular system. Mason argues that by lumping all fats and oils together, the USDA calls for cutting olive oil, which is a source of monounsaturated fat. Simultaneously, according to Mason, while the pyramid advises cutting fats and oils, it allows for two to three servings per day of red meat, which is high in saturated fat. To rectify these inconsistencies, Mason endorses an alternative pyramid that was developed in 1994 by the Harvard School of Public Health, Old ways Prevention and Exchange Trust, and the World Health Organization. Based on the traditional Mediterranean diet, the new pyramid recommends eating red meat only a few times a month and calls for daily use of olive oil.
Along with contradictory information on nutrition, the public also receives mixed signals on exercise. For example, during the 1970s and 1980s, experts recommended that Americans engage in vigorous exercise for a minimum of thirty minutes a day, five days a week.
In 1993, however, new guidelines were released jointly by the U.S. Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM). The CDC and the ACSM called for moderate exercise and said that the recommended daily amount of activity could be "accumulated in short bouts" rather than during one workout, as was previously recommended. Then, in 1995, a study authored by Win Lee, an assistant professor of medicine at the Harvard School of Public Health, concluded that vigorous exercise—but not moderate exercise—was associated with greater longevity, suggesting that only vigorous exercise could help people live longer. Reflecting the public's confusion, an Associated Press article reporting on Lee's study began, "Run! No, walk. No, run!"
The uncertainty caused by such contradictory information can lead some people to become discouraged and to adopt a careless attitude about their personal health and fitness. However, amid the cacophony of competing recommendations, a few generalizations can safely be made. Most experts agree that some exercise is better than no exercise, and most agree that the best diet is a varied one low in saturated fat. In Health and Fitness: Opposing Viewpoints authors examine diet, exercise, and other things for instances. What Behaviors Pose the Greatest Health Risks and Benefits? Are Exercise and Weight-Loss Treatments Beneficial? Are Alternative Therapies Viable? Is the Health Care Industry Effective? Throughout these chapters, issues that affect the health and fitness are discussed and debated.
Maybe you've never done much in physical fitness, but you would like to learn about it and see what's involved. Or maybe you have been exposed to some aspects of exercise, but don't feel that what you learned was balanced and comprehensive enough. Maybe you've noticed signs of aging and disuse in your body, and want to do something about it.
Most books, videos and television programmers dealing with health and fitness are narrow in who they're aimed at, the methods they promote and the information they provide.
Aging and longevity research has shown that physical exercise is the most important single factor for a healthy long life. In the many thousands of years of human evolution, it's only during the most recent fragment of time that large numbers of us have had the dubious luxury of inactivity.
Few Questions Related to Health and Fitness:
What are the three basic categories of exercise and their priorities for health and fitness?
Read on if you would like the answers to those questions. Exercise Answers
Physical exercise falls into three categories:
What are the three basic categories of exercise and their priorities for health and fitness?
Read on if you would like the answers to those questions. Exercise Answers
Physical exercise falls into three categories:
1. The leading priority is cardiovascular fitness, which is exercise aimed at the heart muscle. The main concern in fitness is to stay alive and a strong heart helps in that regard. Cardio-vascular fitness exercises work large muscle groups in a light persistent manner so that those muscles demand increased blood and pumping action from the heart. Typical examples are running, biking, and aerobics. Research indicates that cardio-vascular (CV) sessions lasting about 30 minutes every day are sufficient for most fitness purposes.
Most people are unaware that for each individual there's window of exertion that CV workouts should fall within to get the desired effects. You'll be shown how to determine the intensity level of exercise necessary for you to get an optimum conditioning effect from your CV exercise sessions.
2. The next priority in physical fitness is stretching the major muscle groups and strengthening the lower back. The value of a long life is diminished if a person is stiff, partially immobile or in nagging back pain. It's remarkable how little exposure and emphasis this point gets. The only equipment you need is your living room floor. Stretching exercises should be done a few minutes daily.
Keeping the lower back muscles flexible and strong should be a high priority in any fitness plan. There's a tendency for men to discount stretching exercises and concentrate on strength training. That's not smart. Physical prowess is greatly enhanced by limberness. In most sports, the best athletes have a flow of motion that is simply not possible with stiff weak back muscles.
Keeping the lower back muscles flexible and strong should be a high priority in any fitness plan. There's a tendency for men to discount stretching exercises and concentrate on strength training. That's not smart. Physical prowess is greatly enhanced by limberness. In most sports, the best athletes have a flow of motion that is simply not possible with stiff weak back muscles.
3. The last fitness priority is strength training. This is the type of exercise that gets the most attention. Weight lifting can make you look good but it shouldn't be the first priority in fitness training. A barbell set, a weight bench and a good workout plan are all that's needed. Used with common sense, working out with barbells is as safe as any other method. The strength training routine takes about 30 minutes, every day. Over a period of months, the average person can improve their strength greatly and make their appearance more youthful and attractive. This applies to women as well as men. Women normally don't gain muscle mass like men sometimes do with intensive weight training but they do gain a more healthy, youthful athletic appearance.
(The overall plan is to work out 5 or 6 days a week for about 30 minutes each time. You alternate the days between cardiovascular and weight-lifting exercises, with a little overlap that will be described later. In addition, every day you spend several minutes doing stretching routines. In addition to exercise, many people should adjust their diets away from excessive quantities of food, and away from food that is loaded with fat and sugar.)
Healthy changes in exercise and diet should be lifelong, not for some limited pe io cif t nee. Changes that are realistic for a lifetime have to be sensible—not extremist fad-oriented or requiring so much time or effort that they become burdensome and get abandoned. Sensible methods that can become lifelong habits are what you will see here.
Working Out
Exercise in the most comfortable convenient room in your house or apartment. Have a TV and a radio/tape player there, so that you can merge the time with entertainment. It should be a brightly-lit area and if you have children, it will be a good influence on them to see you exercising. Don't confine your work-out area to the basement or garage. The idea is to make it as enjoyable and convenient as possible, and to make it as habitual as possible.
Exercise in the most comfortable convenient room in your house or apartment. Have a TV and a radio/tape player there, so that you can merge the time with entertainment. It should be a brightly-lit area and if you have children, it will be a good influence on them to see you exercising. Don't confine your work-out area to the basement or garage. The idea is to make it as enjoyable and convenient as possible, and to make it as habitual as possible.
We live under sedentary conditions that are alien to the way our internal organs, skeleton and musculature evolved. Exercise returns us to a more natural condition. Reaction times and hormones tend to remain at more youthful levels for physically active people. You don't need long gut-wrenching workouts to benefit. You need a persistent long-term programmed of moderate intensity. Fitness requires some effort on your part. Don't let anybody tell that you can get health and fitness gains without some effort. However, a well-directed programmed will minimize the effort and maximize the gain.
· Considering the diet that most people eat, what are the main problems?
· When it comes to making adjustments to improve our fitness and health, how long should we continue these before we can resume our old bad habits? A few months? A couple years? Until we find somebody to date? The rest of our lives?
Responsible supplementation is no longer an option if your objective is optimal health. Some health magezines publishes, on a regular basis, Recommended Nutrient Intake values to help guide us to appropriate levels for fat and protein intake along with many of the known or recognised vitamins and minerals. (Notice-there is no RNI for carbohydrates) Many health advisors try to tell their clients that they only need a "well balanced" diet to meet these recommendations. However if you do some careful arithmetic you will find the task very difficult.
SUPPLEMENTATION
