Winston Salem Gyms : How Soon After Eating Should Workouts Begin?
June 20th, 2010 by Winston Salem, under winston salem gyms. No Comments
There are several practices that can help minimize stomachaches and increase the advantages of a workout following a meal. Consider the following
• Breakfast of champions. It sounds cliché, but it is true – Eating a balanced breakfast is a good idea every day, and specifically on workout days.
If you are going to do your workout immediately after consuming, a smaller breakfast is advised.
If you are getting up at the crack of dawn and cannot stomach the idea of eating a meal in advance, consider a small snack like a granola bar or an apple before you decide to exercise.
• Size matters. Of your meal, that is. Depending on the size of your meal, digestion can take between one and four hours.
When you’ve consumed a bigger meal, it might be better to wait longer to begin your workout. After eating a smaller meal, waiting an hour or a little less should be fine.
• Escort your gut. The majority of people like to snack during a workout. This is fine as long as it makes you feel good.
Individuals vary respecting digestion while working out, so do a little experimenting and see if this works for you.
• Hydrate! It’s a myth that drinking water before a workout causes side aches or stomach cramps.
Hydration is necessary for a healthful workout and recovery. Not being fully hydrated can raise body temperature and blood pressure, and may cause muscle cramps. Hydrate before, after, and during your workout.
• Attention! For individuals with diabetes or other existing conditions, meal timing may take on additional importance. It’s best to talk with a health care provider or nutritionist to discuss options and tips to keep yourself in check.
• Post-workout? After a workout, it is likely you are body will want and need to replace some of the energy you’ve just burned.
Research is mixed on the precise kind of nutrients (carbohydrates, protein), so think healthy and satisfying (apple with peanut butter, low sugar smoothie, yogurt with a small scoop of low-fat granola).
Everybody’s metabolism is slightly different. Generally, it could be trouble to ask your digestive system to compete with your muscles for blood supply and energy so eating a “buffet like meal” right before exercise can feel not-so-good.
That said, a general rule of thumb is to time your meal consuming so you’ve enough energy while exercising, but do not feel overly full or nauseous. the ultimate answer will really come from you.
Let these tips be a guide and have a little fun experimenting until you find the balance that best supports your goals.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Out of Control While in Spin Class
June 19th, 2010 by Winston Salem, under winston salem gyms. No Comments
Locating creative ways to address attitudes and perceptions surrounding exercise could be an ongoing challenge.
The intensity at which an individual chooses to workout depends on several things, like health status, currentfitness level, and fitness goals.
Every body is different, and sometimes, in particular in group fitness situations, competitiveness and/or insecurity triggers the group to conform to a norm (in this case, high intensity spin).
Often, though, a lack of exact information interferes with people ’s development of useful attitudes and informed opinions about how they themselves need to exercise. You mention that the primary goal for your classes is weight control.
Exercising regularly at a high intensity level isn’t necessarily the best way to lose/control body weight.
So first, gather the data you need to teach your clients the facts. to begin, you can check out Body fat and exercise intensity for additional information on the relationship between exercise intensity and body composition.
Additionally, in Exercising beyond my maximum heart rate – Is this safe?, the answer explains how the conventional heart rate equation may not indeed suit everybody.
A more exact way to determine one’s training zone takes his or her resting heart rate (RHR) into account.
Although it still is based on the estimated maximal heart rate formula, (220 – age in years), it serves as a better reflection of one’s aerobic capacity.
(By the way, the most precise calculation would directly measure one’s functional capacity, or the amount of oxygen consumed during exercise.) For most individuals , the following calculation, known as the Karvonen formula, is fine. It’s
[(220 - age in years) - Resting Heart Rate] x Exercise Intensity + Resting Heart Rate
So, a forty-year-old with a RHR of 47 beats per minute could work within the 65 – 85 percent of maximum heart rate range of 133 – 160 beats per minute –
220 – 40 = 180
180 – 47 = 133
133 x 65 % = 86
86 + 47 = 133 beats per minute (low end)
220 – 40 = 180
180 – 47 = 133
133 x 85 percent = 113
113 + 47 = 160 beats per minute (high end)
Next, perhaps you can learn more about why your clients believe that they need such intensity to “feel like they are getting a workout.” What do you suppose is fueling this attitude?
Ask some of your clients, something like, “I notice that you ride really hard when you come to class. Do you spinning at that intensity all the time? and when so, what’s that about? What is it that you want to happen?”
Or, strike up a conversation about specific fitness objectives.
Once you have the information you need and a better sense of what is arousing your class participants, you’ll be in a better position to intervene.
What may also help is to begin an ongoing dialogue about individual fitness goals related to spin.
For example, you are able to explain that an “all out” exhaustive workout isn’t appropriate for everybody and/or every day.
You can encourage your clients to focus on higher intensity activity some days, while other days concentrate on workouts of longer duration at a lower intensity level.
You can also explain that exercisers can engage in “active rest,” meaning they don’t necessarily have to become couch potatoes on their days off.
They can go for a walk, practice yoga, jog, swim, bicycle, or dance at a much more leisurely pace.
To help improve overall fitness, encourage cross-training – running, rowing, swimming. and you are able to explain the advantages of each of these types of movement.
Employing different techniques keeps your classes exciting for your class participants, and for yourself, as well. You said that you already vary the classes’ intensity.
Most instructors incorporate interval training, which changes the intensity during a class. Participants are challenged by the variety.
Another choice is to offer a longer class at a slightly lower intensity, for a change of pace. In fact, according to the American College of Sports Medicine (ACSM) (ACSM), exercising at a lower intensity for a longer duration improves overall fitness.
You’ve the tools and information to help class participants reach their goals, and at least some of these ideas will make a difference, assisting you reach your goal of getting your clients to learn more about what “works”!
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Okay To Eat Sugary Foods Before Working Out?
June 18th, 2010 by Winston Salem, under winston salem gyms. No Comments
A few researchers in the 1970s found that when athletes drank a sugary beverage 30 minutes before exercise, they became tired rapidly.
That’s because they found that these simple sugars caused a big surge in insulin (the hormone that helps get blood sugar into muscles). the insulin then caused a sharp decrease in blood sugar, as it moved the glucose into the muscle.
At the same time the blood glucose was being reduced, the insulin also prevented the athletes from being able to use fat for energy.
This caused the athletes to use up the carbohydrate that was stored in their muscles (glycogen) rather rapidly. This all sounds reasonable, however, no other studies have been able to repeat the same findings.
The prevailing advice today is to take any simple sugars 60 minutes prior to exercise. That way, it leaves sufficient time for one’s body to re-establish hormonal balance.
The degree to which blood sugar increases and reduces depends on a variety of factors – our genes, the form of carbohydrate, and the food it could be contained in, in addition to a variety of other factors.
When you compete on a team or individual sport, it’s advised that you test this out during a practice, rather than before a game or meet.
If you’re a recreational exerciser, experimenting with the timing of different foods and beverages might help you to determine what works for you.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Finding Time to Workout
June 17th, 2010 by Winston Salem, under winston salem gyms. No Comments
It is great to spend some of your free summer time getting more physically fit by starting an exercise program. Truly, exercise is one component of a healthy routine – in particular if you’re looking to drop a few pounds.
Depending on the types of activities you enjoy, attempt to get either 30 minutes of moderate exercise (increased heart rate, but still able to carry on a conversation) on at least five days weekly, or 20 minutes of vigorous exercise (sweating, breathing heavily) on at least three days weekly.
There isn’t one “quick” exercise that will help you shed pounds, but if you follow the recommendations above, and eat a sensible diet, you’ll be on your way to a sustainable, healthful weight for you.
To lose weight, most individuals need a combination of increased activity and decreased caloric intake. Beyond weight control, exercise yields important health benefits, including
• decreased blood pressure
• improved sleep
• stress management
• increased level of good cholesterol (HDL)
• improved blood sugar levels (among numerous other positive effects)
We cannot choose and choose where on our bodies we lose fat. Although it’s possible to tone and strengthen specific muscles, fat will not be diminished in a specific area by lifting weights or doing certain exercises focusing on that body part.
Body fat is reduced when we expend more calories than we take in – but we cannot control exactly where fat loss will take place.
Since your schedule may be particularly tight, you can incorporate exercise into your daily travels. Biking or in-line skating to your destinations is a possible choice, perhaps as a way to keep active during the school year as well.
Taking the stairs whenever possible, getting off the bus or subway 1 or 2 stops earlier, parking further away when you drive, or even walking to work or school all contribute to your goal of being healthier by incorporating more movement into your life.
When you are looking for a “total body workout” for the summer, consider swimming – which can also be a cooling activity when your summer is a hot one. Swimming engages lots of muscles and provides cardiovascular benefits, too.
Varying strokes can help work other muscles (such as the breast stroke) or provide greater cardiovascular benefits (such as the butterfly).
There’s no secret easy answer, short-cut, or abbreviated workout that’ll yield magical results. Working each muscle group at least twice a week assists strengthen muscles.
Although everyone responds to train at different rates, usually one or two sets of 8 to 12 repetitions, working the muscle to fatigue, is usually sufficient for strength building.
To maintain a fit body, it is essential to carve some time into your schedule for exercise and planning healthful meals and snacks — nonetheless, as you can see, it doesn’t have to be a lot of time.
Scheduling these kinds of activities in the calendar as you’d with social activities may help.
You can also make plans to exercise with a friend, multi-tasking this way can give you plenty of time to socialize and exercise.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Fitness – Be Certain To Use It Or Lose It?
June 16th, 2010 by Winston Salem, under winston salem gyms. No Comments
Fitness industry specialists call the phenomenon you are describing DETRAINING. Basically, if someone trains aerobically or anaerobically (any exercise), her/his body produces more enzymes for the muscles to grow and be maintained. When she / he stops working out, nonetheless, these enzymes break down, leading to muscle atrophy.
This can occur as soon as one-and-a-half weeks after a person stops training or being physically active.
Within two weeks, an individual can lose up to 80 percent of his/her gains.
Detraining may be influenced bylevel of fitness, how long and intensely one has been exercising, and the length of inactivity.
Studies conducted on aerobic fitness have shown that fit people who exercised consistently for a year and then stopped exercising for three months lost half of their aerobic fitness during their hiatus.
The researchers also found that those who just begun an exercise program, who were exercising for 2 months and then stopped for 2 months, nevertheless, lost all of the cardiovascular gains they had previously made.
Here is the good news – muscle has memory, so when someone resumes their exercise regimen, their muscles will retrain more rapidly! A lot of coaches actually recommend that athletes take 2 to 4 weeks off to detrain.
Detraining aids in muscle recovery by strengthening muscle fibers when retraining begins, so that the body can reach an even higher level of fitness than before the break.
When returning from a period of inactivity, it’s important to start at a slower and less intense rate of exercise and to raise activity gradually. A person can also maintainfitness level by not stopping exercise altogether.
If someone is exercising at a certain level, the person can decrease that level and can still keep her/his fitness capacity.
For instance, if someone works out 3 to 4 days per week, he / she can decrease her/his exercise regimen to 1 day each week for several weeks and still maintain the samefitness level.
So, the term “use it or lose it” does truly apply tofitness level. Fortunately, reducing the period of time spent on training can still maintain fitness. And, if a break is taken, returning to a conditioned level can be accomplished relatively rapidly.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Track Versus Treadmill
June 15th, 2010 by Winston Salem, under winston salem gyms. No Comments
First off, it is not clear if you are running on an indoor or outdoor track. For the sake of this answer, let us assume you run outdoors when you do your track runs.
Physically, there could be some slight differences between how your body expends energy running on a track versus a treadmill.
• the treadmill belt offers some help by pulling your feet back underneath your body, so you’re potentially exerting less energy to move your feet and legs than if you weren’t on a treadmill.
• When you run indoors on a treadmill, you don’t have to overcome wind resistance. the lack of wind means you will spend less energy running four miles on a treadmill than you will running four miles outdoors.
Nevertheless, it might depend on how fast you are running. For the averageperson, running 5 to 9 miles per hour (mph) will lead to little difference.
Some studies say outdoor running expends up to 5% more calories; if you run faster than 9 mph, running outdoors could utilize up to 10% more calories because you’re working harder against wind resistance. Other studies say there’s no difference.
One study demonstrated the way to balance energy use between indoor and outdoor running is to set the treadmill at an incline (or grade) of 1 percent.
• Running indoors maintains or offers stable elements. Runners not only avoid wind, but also other potential natural elements, such as cold air, rain, or sand (if you run on a beach), which demand additional energy.
• Running on a treadmill vs. pavement (the composition of the track surface you run on is unclear) provides a softer surface, making it a little easier for your joints.
People with knee pain or soreness might opt for a treadmill vs. the road outside for this reason.
These explanations offer the argument that physically you must be able to run farther on a treadmill than on an outdoor track because a treadmill requires less energy.
Many individuals , though, do find running on a treadmill incredibly boring. Boredom lets someone think about how tired he / she is, perhaps more rapidly than when he / she were not bored. Being distracted might help him/her run for a longer duration.
Sports and exercise psychologists often refer to the “distraction hypothesis” as an explanation for the stress/anxiety reducing effects of exercise. Running, in this case, gives someone a time-out from daily stressors or worries, and authorizes him/her to be distracted.
A number of individuals enjoy running on a treadmill because they are able to watch television, listen to music, or just zone out and run.
Others prefer running outdoors because they are distracted by the scenery, other individuals , the weather, varying terrain, and/or avoiding traffic. Perhaps getting outside onto a track gives you time outdoors to breathe fresh air and enjoy the sunshine.
Maybe you are the sort of person who feels energized by being outdoors, for instance, and that feeling and energy increase your endurance.
The next time you run on a treadmill, when possible, position yourself in front of a TV or listen to your favorite music to see when you are able to run for a longer period of time.
It is also unclear whether or not you are running at the same pace on the track versus the treadmill. When you have not already done so, use a stopwatch to measure your running speed. Maybe you are running at a faster pace on the treadmill, and that’s why you are tiring faster.
Other factors go into how a person feels when the person runs, including the food(s) the person has eaten, how well the person has slept, and/or whether or not the person is hydrated.
Every day is a different day for our bodies. But if someone is a consistent runner, and has fairly consistent lifestyle behaviors, it might be that their enjoyment of the outdoors is what fuels their running.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Is It Better To Eat After Or Before Exercise?
June 14th, 2010 by Winston Salem, under winston salem gyms. No Comments
To eat or not to eat… this simple question has a simple yet complex answer. Both strategies (eating before and eating after exercise) are good for performance, fitness, and health.
Nevertheless, how to eat for exercise is dependent on several factors, namely, how long you exercise, your kind of exercise, your exercise experience, and health factors that might play a role in how you process food.
Nutrition plays a key role in building fitness, that’s for sure.
We will begin with consuming before exercise. What you select to eat before you decide to exercise can make or break your workout. Food is fuel, and it’s important to eat at least something prior to a workout.
Eating before exercise serves several functions
1. fuels your muscles (both with food eaten in the days before in addition to the hour or two before)
2. helps settle your stomach and avoid hunger
3. assists prevent low blood sugar (hypoglycemia) – signs can include dizziness, nausea, and headaches
4. fortifies your mental state by knowing that your body is fueled
What and how much you eat vary from person to person and sport to sport, with no right or wrong choice. the way to learn how much and what to eat is to experiment to see what works for you.
Your food preferences may vary with the time of day, kind of exercise, and level of exercise intensity. Consider the following recommendations
• Be certain to eat a balanced diet every day so your body is fueled and ready for action.
• A balanced diet means incorporating a variety of wholesome foods into your daily options. Good nutrition means eating sources of carbohydrates, protein, fats, vitamins/minerals, and water.
The first three (carbs, protein, and fat) are sources of energy. Carbohydrates are a source of instant energy, proteins build and repair muscle, and fats are a source of long term energy.
Select foods like fruits and vegetables, whole grain breads, pasta, chicken, fish, and/or tofu, peanuts, etc. For more information on nutrients and food options, visit the ADA web site.
• Maintaining healthful nutrition is important for exercise because your muscles rely heavily on the foods, and primarily the carbohydrates, you eat daily.
Your body digests carbohydrates into glucose (simple sugar), and either uses it for energy or stores it for later use. Extra glucose is stored mainly in the form of muscle glycogen (complex sugar).
When you exercise, your body uses both glucose (quick, simple sugars) and glycogen (longer lasting, complex sugars).
You will notice a big difference in the way you feel when you spend days consuming wholesome food vs. foods that are fried and/or high in saturated fat or sugar. Don’t forget, food is your fuel.
• Allow enough time to digest.
• Allow 3 to 4 hours for a big meal to digest, 2 to 3 hours for a small meal, and an hour or less for a small snack, based on your body.
• Avoid high fat proteins.
• Peanut butter, red meat, and cheese, for instance, take longer to digest and often add to feelings of fatigue.
• Make certain to eat for the duration of your workout.
• If you are going to workout for less than an hour, you’ll simply need foods that digest easily. Choose high-carb, low fat foods, such as crackers, bagels, or bread.
When you’re going to train for longer than an hour, select carbohydrates that last longer, such as yogurt or a banana.
• Drink plenty of fluids.
• Dehydration is a common source of an unpleasant workout.
Almost all individuals select not to eat before exercise because they worry that they will feel sluggish, have cramps or diarrhea, and/or experience an upset stomach.
As reported by Nancy Clark, M.S., R.D., a leading sports nutritionist, unpleasant stomach and GI (gastrointestinal) problems can occur, dependant upon a few factors
Type of sport
Runners or people who do running-type sports that jostle the body report more GI problems with pre-exercise food intake.
Training status
Unfit individuals who are beginning up an exercise regimen say they experience GI problems more than experienced athletes.
This speaks to the time it takes to teach your body how to eat and exercise.
Age
GI problems occur more in younger individuals that those who are veteran exercisers. Again, this speaks to experience and knowing what your body needs.
Gender
Women are more likely to experience GI troubles, specifically during times of menstruation.
Emotional and mental stress
An individual with stress, tension, and/or anxiety may experience either accelerated or delayed digestion.
Exercise intensity
During an intense bout of exercise, blood shifts from the digestive track to the muscles, leaving less blood to aid in the digestive process. This can cause cramps and other types of GI problems.
Precompetition food intake
Eating too much high-fat and high-protein foods (such as bacon or a greasy cheeseburger) right before a workout can trigger GI problems.
Fiber
High fiber foods (like bran cereal or apples) can create GI problems.
Caffeine and concentrated sugar solutions
Coffee, for instance, can lead to “coffee stomach” thus of too much caffeine, creating unwanted stomach distress and/or hyperactive bowels.
Level of hydration
When you are dehydrated, you may experience GI problems during your workout.
Hormonal changes that occur during exercise
Exercise causes a change in the hormones that regulate the digestive system, creating an open door to GI problems.
Morning exercisers are specifically guilty of exercising on an empty stomach. When you hit the road without any breakfast, you’ll be running on fumes, not fuel.
It is like choosing not to put gas into your car before driving to work. A few gallons will get you farther than if your tank is on or below empty.
Now, about consuming after exercise – if you are a competitive athlete, what you eat after a workout is just as important as what you eat leading up to a workout, because your body needs to recover and replace glycogen stores in time for the next workout.
When you’re a recreational exerciser and workout 2 to 3 times each week, you need not worry as much about post-exercise foods because your body will have enough time between workouts to recover.
It’s common not to want to eat after exercise, because you might not feel hungry and/or don’t have time. Learning to eat right after a workout, though, has benefits.
Studies have shown that 15 to 60 minutes after a workout is the optimal time to eat carbohydrate rich foods and drinks (e.g., banana, bagel, orange juice) because that is when enzymes that make glycogen are most active and will most rapidly replace depleted glycogen stores in the muscles.
Protein also helps with recovery in that it repairs muscle and helps with glycogen replacement. Be certain to eat several slices of turkey on a wheat bagel, or have a big glass of protein fortified milk.
The most important nutritional strategy post workout, though, is fluid replacement. Drink water, juice, or carbohydrate rich sports drinks to replace what you sweat out.
When you are not used to consuming before or after exercise, remember that it’s a learned behavior. You can train your body to do almost anything. Teaching your body how to use food for exercise is an important part of building your fitness.
Building fitness takes time, and so does learning to eat properly. With practice and patience, you can reap the advantages of good nutrition for exercise.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : No Time For Exercising
June 13th, 2010 by Winston Salem, under winston salem gyms. No Comments
The job, school, family, dog, and/or bills – the responsibilities of life seem to multiply with yearly that we age.
As a result, responsibilities to ourselves – health maintenance activities, like exercise and balanced consuming – get pushed off the schedule.
From what you have said, it sounds as though unhealthful changes in lifestyle are taking a toll on your self-esteem, body image, and energy level. Your mind and body are calling out for a change in the program!
So the question is, how can healthful consuming and exercise be incorporated into your day without interfering with your busy schedule?
Fortunately, adopting a healthier eating style – one that emphasizes veggies, fruit, low-fat dairy, lean proteins, and whole grains – doesn’t require hours of preparation in the kitchen.
A fast fix for your eating plan may be found in the freezer section of your local grocery store.
You can select up a variety of healthful foods and meals that require little to no preparation.
Microwave meals of today are much tastier and healthier than the stereotypical T.V. dinners of the past, and they offer the added benefit of portion control.
Compensating more attention to what is on your plate and ultimately cutting back on portion sizes is one specific doable step that might help you to get back to your runner’s physique.
Make certain to take a quick look at food labels to single out healthier options. Select convenience meals that contain approximately one fourth to one third of your daily caloric needs and 30 percent of calories from fat, with less than 10 percent of calories from saturated fat.
Be certain to look for meals that contain less than 800 mg of sodium and at least 4 grams of fiber. Try adding frozen or pre-cut/washed veggies to these meals and a piece of fruit for dessert.
The high fiber content of vegetables and fruits will leave you feeling fuller after you have eaten, without adding a lot of calories.
Errands, like trips to the grocery, are multitasking opportunities for exercise. You can jog or even ride your bike to work, the grocery, and/or the cleaners, and avoid wasting time in traffic or locating a parking spot.
Exercise won’t only help you to get closer to your ideal body shape, but has the potential to relieve stress, increase work productivity, boost after work energy level, and improve sleep quality. the following tips may be useful
• Be sure to set the alarm 10 minutes earlier and wake up with stretching.
• Climb at least some stairs in lieu of waiting for the elevator.
• Be certain to take a walk around the office whenever you leave your desk for a bathroom or beverage break.
• Be certain to take a walk to a colleague’s desk instead of calling or sending an e-mail.
• Multitask by reading or doing research while walking on a treadmill or riding a stationary bike.
• Make certain to use a little extra effort and motion in the chores you do around the house for use more calories.
• Be sure to get off the train or bus one stop early or park your automobile a little further away from home/stores, to get in some walking.
• Be certain to work activity into your social life by meeting friends to go dancing or playing Frisbee in the park.
In addition to the tips listed above, a great source for nutrition and physical activity information is Mypyramid.gov.
This site authorizes users to tailor much of their information to meet individual nutrition and activity needs.
After you start making even small changes in your consuming plan and include informal exercise in your day, you are likely to start feeling better. At this point, you could get the urge to do more.
In addition, cut back on sedentary activities so that additional time and attention can be given to optimizing your health.
With a slow and steady approach you must be able to find the minutes you desire for being more active. Go for it!
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Half-Time Snacks For Players?
June 12th, 2010 by Winston Salem, under winston salem gyms. No Comments
Many athletes wonder whether they ought to eat before, during, and/or after their workouts and which foods are best to eat at which times.
Studies show that snacking on carbohydrates and staying hydrated during an extended workout (an hour or more of vigorous exercise) may keep athletes energized and prevent fatigue.
Also, rememberthat carbohydrates are the brain’s major source of energy – keeping brain well-fed can help you think obviously, focus on the game, and maximize your performance potential.
Our bodies are able to change rates of nutrient breakdown based on the body’s energy demands (e.g., when we shift from mild exercise/stretching to more strenuous exercise).
But, based on body kind, gender, age, kind of exercise, and other factors, the body can only absorb a maximum of about 1.0 to 1.5 grams of carbohydrate per minute.
That means that eating more than about 60 to 75 grams of carbohydrate per hour while working out will not benefit you, and it could even cause you to feel sluggish or to have an upset stomach.
A banana is a great source of carbohydrate, as well as potassium, folate, and other nutrients.
An average-sized banana is about 35 grams, so you can figure that your body will be able to digest that banana and get those nutrients to your working muscles within 25 to 35 minutes after consuming it.
You could not experience a surge of energy, but following your coach’s suggestion may help you to stave off fatigue through the second half of your soccer games.
Lots of foods and drinks (not just bananas) make excellent snacks that help you maintain your energy without upsetting your stomach.
If you’d rather to take in calories in a liquid form during a game, you could want to try sports drinks or 100 percent fruit juice at half-time. Or, you could prefer denser energy sources like energy bars.
Either way, the best way to determine what snacks will help you to perform at the top of your game is to experiment with different foods and drinks.
Experimenting with new snacks should be done at practice, not on game days – you will not want to find out in the middle of a game that your new half-time snack actually makes you feel sick!
For additional information, including specific food suggestions, check out Is it better to eat before or after exercise?.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Is There A Proper Order For Fitness Routines?
June 11th, 2010 by Winston Salem, under winston salem gyms. No Comments
With all of the various fitness personalities and vast numbers of aerobic activity videos and programs featuring low-intensity workouts claiming to maximize fat burning, it is no wonder that you’re second guessing your workout regimen.
The argument behind this supposed theory is that low-intensity aerobic training permits your body to use more fat as an energy source as opposed to energy from carbohydrates, accelerating the loss of body fat.
There’s a difference in the percentage of calories utilized from fat versus carbohydrates, depending upon the level of exercise intensity.
People expend around 60% of their calories from fat based caloric reserves while performing low-intensity exercise. This number decreases to 35% when performing high-intensity exercise.
Nevertheless, people will still utilize more overall calories and sum calories from fat when exercising at a high intensity level than at a low intensity level for the same period of time.
Having said this, your body doesn’t burn all the available calories from carbohydrates and then move on to burning calories from fat. Your body utilizes both at the same time.
The suggested order for completing a workout needs to consist of a short warm-up, some strength training, a cardio aspect, and a brief cool-down.
The warm-up and cool-down can include stretching, cardio, or both. When you do the cardio portion of your workout simply depends upon if you want to have either more energy or pre-fatigue your muscles for your resistance training.
For instance, you are able to do a bit of cardio to warm-up the muscles, do your resistance training, and then complete a more strenuous cardio portion, cooling down at the end with some stretching.
On the contrary, you are able to do all your cardio at the starting of your exercise session to pre-fatigue your muscles, do your resistance training, and then cool-down with stretching.
For a more customized consultation, you could want to talk with a licensed personal trainer at your gym concerning the most recent in fitness research and on the best program design for what you are trying to accomplish in the gym
Bottom line – as long as you’re exercising, including warming up at the starting and cooling down at the end with some stretching, the order of your cardio and resistance training in between doesn’t really matter.
Tags: exercise, Fitness, Fitness Tips