One of the most honest assessments for most of us is that we're procrastinators. We'll delay and wait for as long as possible especially if what needs done are lifestyle changes. Take for example the need for more exercise.We're a nation of people that sign up at the local health clubs, buy all the expensive equipment then proceed to go round and round the parking lot looking for a close spot so we don't have to walk so far. Come on, you know that's true! Who hasn't seen people at all stores traveling the equivalent of several miles looking for that just right close parking spot. One thing that seems to work however is to obtain the services of a personal fitness trainer. Fitness trainers typically will be found in almost every gym but can be located by simply calling a cardiologist. Many highly qualified and skilled lifestyle people are associated with cardiologist. Cardiology by the way is the heart doctor, which is what we'll all be needing if the snack foods aren't replaced with healthier foods. LOLA "fitness trainer" will create a health and exercise plan that will then be monitored for progress. By having someone holding us accountable, the potential for success is greatly increased. While we're on the subject of success, we should also practice what we preach and enforce the same type of healthy choice lifestyle on the rest of the family. After all, didn't someone once say that misery lover company. :o)Seriously, here are a few ideas that can help get all of us and our families back into some shape other than "round"1 Explain the difference between healthy and not so healthy food choices but DO NOT NAG. The idea is to make better choices most of the time not be perfect!2 Prepare healthy meals. Quit the burger and taco runs and calling that dinner. One of the biggest problems with our diets isn't that we eat to much but that it's the wrong kind of foods. And those wrong kind of foods are in most cases sold by corporate conglomerates looking for profits not a healthy customer. 3. Never use food as a reward. If food is a big part of some outing, (popcorn at the theater) start to change that behavior by having other, more healthy snacks available. Our family would buy candy and oil laden popcorn at the movies and still do but in much smaller quantities. We lower the amount of the bad foods by bringing in bags of those small baby carrots to munch on. It's now preferred by many of the kids and are considered a movie snack!4. When you can walk to do something, do it. Don't just get into the car to go a couple of blocks.A personal fitness trainer can go a long way to helping with ideas like these. Interview trainers and look for one that's not interested in changing your world overnight. The best personal trainer is one who sees the progress and works to see those little successes turn into major lifestyles changes.
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 dont 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 dont 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.
The next time you finish a rigorous workout, you may want to consider a surprising new sports drink to help refuel tired muscles: chocolate milk. A recent study, published in the journal Medicine & Science in Sports & Exercise (1), reports that athletes who drank "chocolate milk" after an intense bout of exercise were able to workout longer and with more power during a second workout compared to athletes who drank commercial sports beverages.The researchers of the study indicate that chocolate milk is a strong alternative to other commercial sports drinks in helping athletes recover from strenuous, energy-depleting exercise. Researcher Joel M. Stager, PhD, professor of kinesiology at Indiana University states that "Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts."Stager and colleagues had nine cyclists bike until their muscles were depleted of energy, rest four hours, then bike again until exhaustion, three separate times. During the rest period, the cyclists drank one of three beverages: 1) low-fat chocolate milk 2) a traditional fluid replacement sports drink 3) a carbohydrate replacement sports drink During the second round of exercise, the researchers found that cyclists who drank chocolate milk during the rest period were able to bike nearly twice as long before reaching exhaustion than those who consumed the carbohydrate replacement drink, and as long as those who consumed the fluid replacement drink. Researchers theorize that the combination of carbohydrates and protein found in chocolate milk is what helped enhance the cyclists' performance and suggest that flavored milk may be an optimal beverage for refueling muscles after exercise. The researchers also note that chocolate milk is a great-tasting and cost-effective alternative to many sports drinks.In addition to its ideal combination of carbohydrates and protein, flavored milk contains seven other essential nutrients that are important for an athlete's health - including bone-building calcium. No other sports drink contains the nutrient package found in flavored milk. This study suggests, as well as many others before it, that a combination of carbohydrate and protein is more beneficial to athletes than just carbohydrate alone in the post-workout meal or supplement. This study takes it one step further by identifying a food product - chocolate milk - that is easy to get, inexpensive, and tastes great. Confirming these results was a study by Dr. Janet Walberg-Rankin and co-workers at Virginia Tech (2). This study compared body composition and muscle function responses to resistance training in males who consumed a carb drink (Gatorade) or chocolate milk following each training session. Chocolate milk consumption immediately after each workout tended to increase lean body mass and bodyweight compared to supplementation with carbs. This study clearly shows that carbs-only post-exercise beverages dont cut it. The one thing you want to keep however is that you want to select a non-fat or skim post-exercise recovery. Forty-eight percent of the calories in whole milk come from fat; 33 percent of the calories in 2% milk come from fat; 20 percent of the calories in 1% milk come from fat, and 0 percent of the calories from skim milk come from fat. So, when reaching for "post-exercise recovery" as your post-workout recovery drink of choice, choose the non-fat version. However, if youre not a fan of post-exercise recovery post-workout then you can opt for a sports drink with easily absorbable proteins such as hydrolysates. In regards to your post-workout drink, the presence of easily absorbable proteins along with simple carbohydrates seems to be the most effective choice. 2006 Yuri Elkaim, BPHE, CK.(1) Karp, Jason R.; Johnston, Jeanne D.; Tecklenburg, Sandy; Mickleborough, Tim; Fly, Alyce; Stager, Joel M (2004). The Efficacy of Chocolate Milk as a Recovery Aid. Medicine & Science in Sports & Exercise. 36(5) Supplement:S126.(2) Rankin-Walberg J, Goldman LP, Puglisi MJ et al. (2004). Effect of post-exercise supplement consumption on adaptations to resistance training. J Am Coll Nutr,;23:322-330.
Everyone has wondered at some point in time which cardio exercise is better. To put it in simple terms, both low and high intensity exercises will help you to burn off body fat. The question here is which is the most effective to burn off more body fat. When scientists first discovered that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy. During low intensity exercises, your body will burn a lot of fat. If your wondering whether or not it works, the answer is no because there are so many obese people still around. Even though they are working out with low intensity routines, it still makes you wonder how it can be. The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming. During a high intensity exercise such as running, the body will burn a lot more calories. Even if some of the calories burnt are from glycogen, there are still many fat calories burned as well. To put the icing on the cake, when your store of glycogen gets low, the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won't be converted to body fat when they are left unused for energy. High intensity cardio exercise will juice up your metabolism even after you have completed your workout. What this means, is that your body will continue to burn body fat hours after you have left the gym. This effect is nearly non existent in low intensity cardio or aerobic workout. Accumulatively, your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity. You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so, then break into some jogging for another 5 minutes or so. Then, walk briskly again until you have caught your breath and then sprint for a minute before you walk again. From this point, simply alternate your running and walking for the next 15 minutes until you are finished. One of the best things about cardio is the more you do it, the more energy you'll have. Cardio will help you to burn calories, although its more useful for keeping your energy levels high. If you've never tried cardio before, you should give it a shot. If you like to exercise, you'll find cardio the best way to boost your energy and keep in top shape. If you are just starting out, you'll want to go slow and keep your cardio exercise in track - as it is very easy to over exert yourself.
Treadmills are an essential part of any gym, as they simulate two of the best kinds of exercise there are: walking and running. While you could just as well go for a walk or run outside, a treadmill allows you to do it in a comfortable, controlled environment, where you can exactly set the speed you want and how long you want to run for, and measure your performance against the last time. Because the treadmill knows all the conditions of your walk or run, it can even calculate things like how much energy you have used in calories.You can also get treadmills to use in your home, which means that you can do things like watch TV while you use it, instead of having to brave the elements outside. It is an easy way to get a workout, as walking and running are things that we all know instinctively how to do, and are very unlikely to do incorrectly as can be the case with some more complicated exercises.However, treadmills can also have downsides. They can take up a lot of space in your house or flat if you dont have a dedicated exercise room, and they are often very bulky to carry from one place to another, often making it impractical to have the treadmill where youd most like it to be. Cheap treadmills can also have very loud motors, making running on them for long periods of time unpleasant, and it can also often be boring to run on a treadmill for too long, as your surroundings dont change.Finally, it is worth noting that running on a treadmill isnt really much good for training to run outside, for example in a marathon or some other sport. The treadmill cannot accurately simulate the resistance caused against your body by air rushing past you, as you are not actually moving. Training on a treadmill may also caused you to move your arms unrealistically, a habit that can be hard to break when running for real, and the soft surface of a treadmill is not a good simulation of a real track or field. Treadmills can make good exercise machines, but as training for running they leave much to be desired.