|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
Exercise Nutrition: How To Keep That Energy Up!
How many times has this happened to you?
>> You psych yourself up mentally (you are GOING to do it!)
>> You don the outfit (you can practically feel the energy flowing through your veins!)
>> You lace up the running shoes (Nike: Just Do It - that's you.)
>> You grab your towel (because ANYONE SERIOUS needs a towel).
Then it's time.
It's time to sweat. It's time to burn the evil fat from your body. You face the treadmill (or stair climber, or rowing machine, or exercise video with the perky aerobics instructor on it).
And you start.
You warm up, and start moving faster and faster. The sweat starts to pour. The blood is pumping. Man, you are burning! That size 2 exercise instructor is going to look like a whale compared to you when you get through!
The adrenaline hits your blood and you feel GREAT! You could exercise forever! In fact maybe you will exercise forever!
Your time winds down. Ok, maybe you'd better slow down, no sense in going TOO crazy here. The cool down sure feels good. You turn off the treadmill, or the exercise video and head to the shower.
Then it hits you.
You feel like you want to die, or at least sleep for about 12 hours. You go through the day craving anything you can easily grab: anything edible or, depending on how good it looks, anything at all. Nutritional value? Who cares!
But nothing seems to satisfy you and you could swear that you've just eaten all the calories you burned during exercise PLUS more!
What was the point in exercising at all if you go through your day tired and eating everything in sight? It was just a waste of your time and a stress on your body for nothing right?
Well, not necessarily, not if you can learn from it. Here's how to avoid the above experience when exercising:
1) Check Your Hydration Levels
(I know not really exciting-but it will do wonders!!)
The average adult loses 10-12 cups of water a day (that's not including water we lose from exercise, caffeine, etc).
It's estimated that approx 75% of North Americans are chronically dehydrated. And even MILD dehydration will slow down one's metabolism as much as 3%.
And here's the key, all you exercisers: Lack of water is the #1 trigger of daytime fatigue!!!! Unfortunately this fatigue often gets mistaken for hunger and we eat more than we need in a desperate effort to get that water back into our bodies.
What can you do?
Before your workout: drink 1-2 glasses of water
During your workout: Have about ˝-1 cup of water for every 20 minutes of exercise
After your workout: Have at least 3 cups of water in the hour after you exercise.
2) Check Your Pre-workout Nutrition
Since you want energy over the long haul, your best bet is to try having some complex carbs before you exercise (like oatmeal, whole wheat toast, or whole wheat crackers).
Some people prefer to get their carbohydrate from fruit also, it depends on what works for you.
Try to combine this with a little bit of protein (like peanut butter on your whole wheat toast, or a couple slices of cheese with your apple). Try different combos and see what gives you the most energy.
3) During your workout:
If your workout is under an hour: Make sure you keep drinking that water and continue to listen to your body.
If you want to go more than an hour you should try eating 25 to 30 grams of carbohydrate every half hour (i.e. From sports bars, fruits or whole grains).
If you are exercising for more than 3 hours you should consider sipping a sports drink to replace lost electrolytes. Both sports drinks and energy bars help to maintain your blood sugar levels and prevent muscle glycogen (energy) depletion
4) After exercise:
Keep drinking that water! (See above) You also want to refuel with carbohydrates as soon as you can after exercise (toast, bagel, fruits, oatmeal, etc.)
Your body not only needs to refuel but it also needs to rebuild with some protein since intense exercise involves the breakdown of muscle tissue.
Some possible snacks are: Peanut butter and banana sandwich on whole wheat toast, cottage cheese mixed with fruit, scrambled eggs with whole wheat toast.
The most important thing is to pay attention to your body and feel what works for you as you exercise. If you feel light-headed or dizzy or in pain at any time during exercise stop! Respect your body and what it tells you.
Hopefully the next time you decide to face the treadmill (or the exercise video) you'll be able to feel great both during AND after you exercise.
You'll be able to feel as if you've made your body better and stronger, by feeding it and exercising it and keeping that energy up!
Kathryn O'Neill is a contributing writer for Diet and Weight Loss Reviews .
For more weight loss tips and free diet reviews, visit http://www.freetobethin.com.
Who Else Wants To Get In Shape in 35 Minutes?
Most of the physical fitness trainers, and coaches agree thatdoing some sort of resistance training, and cardio training, setsup a good foundation for all around fitness. What most peoplelike to do is alternate days.
Success Versus Failure in the Exercise Department
Success is what you are prepared to make of yourself every single day. That one cold morning when you want to roll over but instead get up and go to workout, is a defining moment.
Exercises You Probably Dont Do But Should!
This is going to be kinda short and sweet. .
Elements of Exercise
Warm upWarming up before exercising has physiological and psychological benefits. If you begin vigorous exercise without warming up, it can stress muscles, tendons, ligaments, joints and the heart, which can lead to serious injury.
Sports Specific Exercise
The Greek physician Galen (AD 129 - 210) is generally accepted to be the originator of formalized exercise, he even pointed the way forward by stating,"?movements which do not alter respiration are not called exercise".Whilst he was chief physician to the Gladiators, Galen devised training drills to replicate movements from the arena, as seen in the 1960 film Spartacus.
4 Steps To More Effective Aerobic, Streching, and Weight Training Exercise
We all know that well-balanced diets include the different nutrients we need to maintain health and well-being. But did you know that your exercise program needs to be well-balanced, too? There's three types of exercise to include in your work-out diet.
Want a Flat Stomach? - Heres the Best Exercise
The best exercise for the stomach is probably not the one you're thinking of. It's not the traditional sit-up or ab crunch.
Lower Back Extension Exercise
This is an excellent exercise for the lower back that is very simple to perform. This exercise requires no equipment and it can be performed almost anywhere, even at your office.
4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried
1. Lunges with a barbell.
Exercise - Anxiety & Panic
Yes, all I'm afraid this does play a part in reducing anxiety and depression. As much as you may not like doing it (I've never been a huge fan of it myself) but once you get into it, you certainly feel better for it afterwards.
Programming Brief: Exercise Order
One of the fundamental principles of exercise prescription, specifically resistance training, is the principle of exercise order. Which exercises do I do first? Which do I do last? Does exercise order really matter? From personal observations in the weight room, it would seem to many it doesn't matter.
Fitness Focus: Overcoming Obstacles
If you're like me, the quest to be in shape, manage weight and overall well-being, at times, feels overwhelming. And, as if the quest to be fit isn't hard enough, there's often other obstacles to overcome: health issues, time management, mustering up courage or energy.
Exercise and Heart Health: A Life Giving Marriage
Most people get their health out of a bottle these days, be it a bottle of vitamins or pharmaceuticals. However, with a little effort and dedication you really can get a hold on your life, turn it round and live it to the full!If you've been diagnosed with heart disease or are at risk of developing heart disease regular exercise is essential for the health of your heart, body and mind.
After WLS: Walking for Wellness
Step for step, mile for mile, walking is the best cardiovascular activity you can include as part of your weight loss surgery success story. Walking is easy, accessible, inexpensive, individual and effective.
Anywhere and Anytime Exercises
These type of Exercises generally makes your body strong and firm. No matter, you are Exercising or Muscle Building or Body Building, these exercises are quite handy and help a lot.
Exercise Nutrition: How To Keep That Energy Up!
How many times has this happened to you?>> You psych yourself up mentally (you are GOING to do it!)>> You don the outfit (you can practically feel the energy flowing through your veins!)>> You lace up the running shoes (Nike: Just Do It - that's you.)>> You grab your towel (because ANYONE SERIOUS needs a towel).
Double Calories Burned With Five Minutes Of Exercise Each Morning!
Recent studies have shown that if you perform just five minutes of reasonably intense exercise in the morning you can potentially burn up to twice as many calories you normally would during the day!What this means is that for those people who often claim "I don't have time!" there really is no excuse now for not doing five to ten minutes of physical training each day.This is in reach of everyone!There is no need for people to run five miles before breakfast.
Super Secret Exercise Tips for People with Arthritis
People with arthritis should exercise ? but they need to keep some valuable information in mind. Here are some important tips to follow:1.
How to Keep Your Body Fit
Fitness is just as imperative as health. As a matter of fact, fitness is linked directly with your health.
The Power Workout:
Scenario: I really want to get in shape, but I work all day and attend multimedia classes until 8:30. How do I find the time to exercise, and what are a few good exercises for beginners like me? Solution: Finding time to exercise is certainly a challenge.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © 2006 Luminati Inc. All rights reserved.