Wellness Articles

It is not necessarily “good” or “bad” to eat before practice or a game - it really depends on what and when you’ve eaten that day.

Ideally you intend to eat so you have energy, but you do not want to eat so that you feel too full and/or experience discomfort. It’s a matter of balance.

Research shows that eating before exercise, as opposed to exercising on an empty stomach, improves athletic performance.

Normally, a snack taken before an activity will help fuel you for that practice or game (based on how long the sport lasts), also help you from becoming over hungry after the workout.

That being said, consider the following

• It usually takes our bodies about three or four hours to digest a moderate sized meal and about one or two hours to process a light snack (these numbers depend a lot on the kind of food you’re eating, not to mention your very own metabolic rate).

It is a good idea to allow some time for digestion prior to any strenuous activity.

• When you’ve practice or a game late in the afternoon, eat breakfast and lunch. Include plenty of complex carbohydrates, such as whole grain cereals, fruit, and vegetables.

These replace muscle glycogen (our bodies’ storage form of carbohydrates), and are important, namely when you exercise every day.

Without replacing glycogen, your muscles will feel weak and performance may suffer.

• Remember to keep well hydrated. Our muscles are approximately 70% water and dehydrated muscles perform poorly, too. Drink water throughout the day.

• One meal or one snack is not going to make up for a typically unhealthy lifestyle. Eating well assists contribute nutrients your body needs on a continual basis. Apply some of these suggestions regularly.

Choose primarily whole grains, fruit, veggies, lean meats, and low-fat dairy. Drink plenty of fluids all the time - it is really important to replace losses from exercise.

Don’t go longer than 4 hours without consuming, and plan healthful or energy boosting snacks in-between larger meals.

Snack ideas for pre-game or pre-practice

• fruit (e.g., bananas, oranges, apples, or grapes)

• fruit juices

• unsalted crackers

• graham crackers

• bagels

• non- or low-fat yogurt

• pretzels (preferably with little or no salt)

• low-fat soup, like vegetable

High in carbohydrates, these foods are rapidly digested and absorbed. Finish consuming at least one hour before your practice. Foods high in fat, protein, and fiber take longer to digest and could cause discomfort.

Experiment with various choices. and avoid attempting a new food before a competitive event… just in case.

Although it may seem like perfect bodies are everywhere, what you see is not always what you get. Most  ads featuring toned supermodels with flawless skin are the work of talented artists using computer technology to alter and reshape bodies to an unrealistic ideal.

This airbrushed body type may realistically be achievable for a fragment of the population. In reality, a “perfect body” is merely a technological illusion for most of us.

Before making a decision about getting liposuction, you could also want to peruse Liposuction - Permanent fat removal?

Have you spent time thinking about what keeps you from accepting your body the way it currently looks?

Is your envisioned shape and size realistic? Do you’ve family members with similar body shapes? If you find this to be the case, it might be easier to accept your body as a part of who you are.

Attempt to shift the focus from the shape of your thighs to what they can do for you for strength, movement, flexibility, pleasure, and other invaluable functions and sensations.

Women generally carry their weight in their hips and thighs and for many; it is challenging to lose weight in these areas.

Although resistance training exercises will help tone and shape your legs, spot lowering fat just is not physiologically possible.

An increase in exercise combined with a decrease in calories consumed ought to help you slowly lose some fat and build muscle tone.

Yes, the old standbys - consuming well and exercising - are two ways to help stay healthful and feel good about ourselves. Mypyramid.gov provides some useful resources on both sound nutrition and physical activity.

Consider consulting with a dietitian or nutritionist for a “nutritional check-up” to be certain you’re getting all the necessary nutrients in the proper amounts.

Next, consider including cardiovascular and resistance exercise in your fitness plan.

Resistance training needs to incorporate all muscle groups for the development and maintenance of lean body tissue.

These exercises assists strengthen bones and muscles, and keeps your metabolism hummin’.

Cardiovascular exercise provides numerous health benefits, including an increase in energy expenditure.

A qualified fitness trainer, available in most campus and community fitness facilities, may assist you with proper techniques for both kinds of activity.

Realistic objectives, some self-acceptance, and a little guidance may keep you moving in the right direction to becoming a superstar in your swimsuit and your own skin!

Staying well-hydrated is extremelyimportant for an active athlete.

It’s excellent that you want to make staying hydrated as easy and healthful for your body as possible. In this case though, you’re in luck - health and preference coincide!

In a happy coincidence of what feels good and what has good for you, it is actually cold water that’s advised when exercising vigorously.

During intense physical activity, the body’s core temperature rises above the normal 98.6.F (37.C). Drinking cool water reduces the body’s temperature and helps it settle back to its normal range.

Studies have also shown that cold water 41.F (5.C) is absorbed more rapidly from the stomach than warm, abating dehydration and permitting you to play harder and enjoy your game of soccer even more.

Sweating also assists to lower the body’s temperature, but through sweating we lose a lot of water, so it is important to keep drinking.

The body is smart and often craves what it needs. That does not mean you should’ve an ice cream sundae every time you get a hankering, but in this case, cold water is what you want and cold water is what your body uses best.

That said, if the only water around is warm, or if some prefer it warm, that is ok too. the main point is - listen to your body, stay hydrated, and have fun!

There are plenty of things you are able to do to help reduce unwanted flabbiness and be on your way to stronger, well-toned arms. First and foremost, a sound, well balanced consuming plan is a excellent first step toward trimming body fat.

When you’re uncertain about what to eat, consider meeting with a dietitian to find out about proper nutrition and create your own food plan.

Once you’ve planned your consuming routine, the next step is to coordinate your exercise. It is usually recommended to have some activity in the life most days of the week.

Aim for at least thirty minutes of moderate intensity exercise at least three times a week. If you are not at this level yet, start gradually and work up to it gradually.

Examples of moderate intensity cardiovascular activity include walking at a brisk pace, roller skating, jogging, cycling, etc. You ought to break a sweat and be able to reasonably hold a conversation.

Both resistance training and cardiovascular activity are advised to improve yourfitness level. Positive results are best seen when both are included in training.

Remember, though, that resistance training will help you tone, but it will not rid your body of excess fat in a specific area, for instance, on your arms.

For strengthening and toning your arms, there are quite a few exercises you can do. If you do not have access to a health club you could do the following exercises just about anywhere

Pushups are a classic exercise which work the triceps (back of the arm which often jiggles when we wave to someone), chest, and shoulders.

You may modify the customary push up by putting one or both knees on the floor rather than straightening them behind you. This exercise might also be performed against a wall. Place your hands on a wall and push your upper body away.

Be certain to work up to three sets of fifteen repetitions. Challenge yourself, but do only what you can to begin.

Bicep curls can strengthen the biceps (front muscle of the upper arm which is the opposing muscle to the triceps). If you’re at home, take two 32-ounce bottles (filled with water) and place one in each hand.

With your knees slightly bent, tummy tucked, back straight, and elbows kept close to your sides, raise and lower the bottles at a moderate pace.

Do three sets of fifteen repetitions, or what you can. Don’t forget to progress gradually, because you don’t want to stress your joints or injure your muscles.

Another way to tone arms and build strength is to participate in arm-specific sports, like rowing, racquetball, tennis, or boxing. These activities incorporate cardiovascular work and resistance training.

There are quite a few other exercises and activities you can do. A varied routine constantly challenges the body. For additional arm-specific exercises, speak with a qualified trainer.

Regardless of your approach, it’s always a good idea to consult with your health care provider before starting a new exercise and/or eating plan.

The relationship you have with your provider can bring insight into any issues that might impact the ability to reach your goals.

The optimum time to workout is the time which is good for you. Early morning workouts really get some people going, release endorphins, as well as enhance mood.

When you love beginning your day with a workout, or find that it’s the only time you can fit it into your schedule, stick with it. Others find afternoon or evening workouts productive and stress-relieving.

When we wake up, our body temperature and blood sugar levels are low, so our muscles aren’t as “loose” as later in the day.

In a perfect world, our muscles are warmer and fueled by several meals (hopefully) later, well after we awake.

There isn’t really a “simple” answer to your second query. It will be helpful, though, to ask yourself the following questions - How hard do you workout (intensity)?

How long are your sessions (duration)? What are your exercise activities? How soon after you awake do you begin exercising? Your answers are important in deciding what may enhance your performance.

For a lot of individuals , exercising with no fuel (food) ahead of time may cause lightheadedness, dizziness, and early fatigue. Research shows that consuming before exercise, as opposed to exercising on an empty stomach, improves athletic performance.

If you have three hours until your workout, have a normal breakfast. Nonetheless, if you’re going straight to a workout after waking up, here are several suggestions

• When your workout session is less than an hour, just snack on any foods that are easy to digest, like bread, crackers, or a banana.

• If your session is one hour or longer, get up a little earlier and have something small to eat - perhaps around 250 to 300 calories - such as toast and fruit or a small bowl of cereal and skim milk.

• Drinking some water before and during exercise is important for hydration.

If you eat before exercising, make certain you allow your body some time to digest and absorb the food. During digestion, our bodies send blood to the stomach to help out with this process.

When we exercise, our muscles need the blood flow, so our stomach becomes a second class citizen and digestion is slowed. If too much food is in the stomach while we’re exercising, we might be uncomfortable.

Additionally take into account the type of food you eat and the activities you do. A number of people tolerate liquids more easily because they leave the stomach more rapidly than solid food.

Some exercisers, such as runners, for example, would prefer not to have the internal “sloshing” around that liquids may cause.

General guidelines for consuming before exercising are

• Three or four hours before exercising, a large meal is fine (600 calories or more).

• Two or three hours beforehand, a smaller meal is suitable (400 to 500 calories).

• One or two hours before, a liquid meal is appropriate (300 to 400 calories).

• With less than one hour, a small snack will do (200 to 300 calories).

In addition, people tolerate foods differently, and the composition of the food matters.

Fats stay in the stomach longest, followed by protein and high fiber carbohydrate, then low fiber complex carbohydrates, and in conclusion simple sugars, which are absorbed fastest.

Sugary foods, such as sodas and candy, are absorbed rapidly by the body and produce a sugar high within an hour of a workout. Along with a quick “sugar high” comes a quick “sugar low.”

Individuals who eat sugar 15 to 30 minutes before exercising may experience a “low,” with lightheadedness and fatigue, during their workout.

If you feel that you  must’ve juice or some sugary snack before exercising, have it only five or ten minutes prior to deciding to start.

This way, there isn’t enough time for your body to secrete insulin, a hormone which lowers blood sugar, causing fatiguing symptoms.

Since everyone reacts differently, try various strategies to determine what assists you the most. Whatever, drink water before, during, and after exercise.

And, have breakfast afterwards, especially if you have not had anything to eat earlier, since this will replace glycogen stores and will keep you going all morning long.

As reported by scientists at the Mayo Clinic, social dancing provides the body with numerous health benefits.

It might help reduce stress, increase energy, and improve strength, muscle tone, and coordination.

Dancing can also burn as many calories as walking or riding a bike. One factor that determines how many calories you’ll use is the distance you travel while grooving to the beat.

In one study, researchers found that square dancers covered five miles in a single evening. That’s a lot of do-si-doing!

Other aspects of dance that contribute to your cardiovascular conditioning depend on how long, how often, and how intensely or vigorously you boogie and get down.

The National Heart, Lung, and Blood Institute (NHLBI) recognizes the advantages of dance in lowering coronary heart illness risk, lowering blood pressure, and managing weight.

Another plus of dancing is that the weight bearing movements of your steps can strengthen the bones of your legs and hips, important for maintaining bone health as you age.

As a result, dancing might be used as part of a rehabilitation program, of course with appropriate supervision.

While we could not all be hip-hopping into our nineties, dancing is one activity we can (hopefully) do for the rest of our lives… and the sociability it provides is part of its allure.

It is a great way to make new friends, be creative and expressive, and just plain old enjoy life. And, the best part of dancing is the fun you are able to have while you are doing something great for your body.

No matter what your preference, there’s sure to be a style to get your toes tappin’! Whether it is belly dancing, funk, swing, ballet, jazz, tap, square, hip-hop, the hustle, the tango, or modern dance, classes are popping up all over.

Contact your local fitness center YWCA, recreation/community center, or dance studio to see what they offer.

Well, now that you know that dancing is good for you, put on your dancin’ shoes and cut a rug!

Lots of sports and activities help to strengthen and tone legs. Some of these include running, swimming, cycling, blading, ice skating, skiing, and jumping rope, just to name a few.

Specific resistance exercises can help strengthen and shape specific muscles in the leg.

You could wish to begin by doing exercises that use your own body weight and require no special equipment. Here are a few

Lunge This exercise works the quadriceps (muscle of the front upper thigh).

(1) Stand with your feet together, keeping your head up and looking straight ahead.

(2) Be certain to take a long step forward with one foot, making sure this leg is at a right angle (don’t let your knee bend in front of your toes), and bend the knee of your back leg until it’s as close to the floor as possible.

(3) Hold this position for a second or two and then slowly and gradually push back to a standing position.

(4) Repeat with the alternate leg going forward.

(5) Be sure that your movements are slow and controlled.

(6) Build up your repetitions over time.

(7) to increase resistance, you may hold hand weights alongside your body.

Heel raise

This exercise works your calf muscle (official term - gastrocnemius).

(1)Stand with the balls of your feet on a step — hold onto a wall or handrail for balance.

(2) Gradually rise up on your toes, pause for a second or two, and then decline.

(3) Progress gradually — don’t overdo it at first.

(4) Raise repetitions as you become stronger.

Toe raise

This exercise for your shin is in particular useful when you’re a runner.

(1)Sit on a stool, bench, or chair with feet flat on the floor.

(2) Raise your toes toward the ceiling while keeping your heels on the floor.

(3) Hold this position for a second or two and then gradually lower your toes.

(4) Increase repetitions as you become stronger.

Squat

This works the hamstrings, located in the back of your upper thighs. This exercise is difficult for beginners.

It is best to do this in front of a mirror to check your form.

(1)Position your feet shoulder width apart, with your hands on your hips or the front of your thighs.

(2) Slowly reduce your body until you’re in a “sitting” position. Your front thighs must be parallel with the floor. You might also feel muscle contraction in the rear end (you’re working these muscles as well!).

(3) Hold this position for a second or two and then gradually stand up straight.

(4) Increase repetitions as you become stronger.

(5) With increasing strength, you could also wish to add resistance by using a barbell, held behind your neck, that is resting on your upper back.

Lying side lift

To work the outside muscle of your leg called the abductors

(1)Lying on your side, slowly and gradually lift your top leg as high as you can while keeping it straight, and then slowly and gradually lower it.

(2) Repeat as many times as comfortable.

(3) Lie on your opposite side to work the other leg in the same manner.

To work the inner thigh muscle (adductor)

(1)Lie on your side, crossing and slightly bending your top leg over your bottom one. Be sure not to let your hips roll back — stay exactly on your side.

(2) Gradually lift your bottom leg as high as you can and then lower it gradually.

(3) Do this as many times as possible (without extreme pain).

(4) Repeat with your other leg.

(5) A number of people like to use ankle weights for these exercises as they become stronger.

When you’ve access to a gym you might wish to use machines to accomplish the same exercises.

In particular useful ones are the leg extension (for quadriceps) and leg curl (for hamstrings). A seated leg press is also advantageous for quads and gluteal muscles.

If you use weights, do not increase the load too quickly because you may injure joints and connective tissue.

Consult with a personal trainer to determine proper starting weights, correct form, and seat height before using any fitness center equipment.

Make sure to allow at least a day or two between resistance training sessions that focus on/use the same muscle (i.e., do not workout your legs two days in a row).

The reliability of these calculations in figuring out the number of calories you expend during a workout depends on your size, body composition, workout intensity, and level of fitness.

When the machine doesn’t ask for your body weight, you can make certain the calorie count is not accurate.

People who weigh less burn fewer calories than individuals who weigh more when doing otherwise equivalent workouts.

If the machine does ask for your weight, it is giving you an approximate count of calories burned. the reliability of the numbers varies by manufacturer and depends on what formula the machine uses.

Excercise machines, like quite a few website calorie calculators, use various formulas to calculate the approximate number of calories burned.  

A number of are more precise than others - a number of sites have you plug in the weight, exercise mode, and time to calculate your caloric expenditure.    

For a rough estimate, this is fine. Nevertheless, you could also be interested in calculating more a more valid picture of calories burnes; here’s a partial listing from a well-respected text, Exercise Physiology, by McArdle, Katch, and Katch   

Activity    Calories/lb/minute

Aerobics    

Moderate    0.065

Vigorous    0.095

Step    0.07

Cycling    

5.5 mph    0.033

10 mph    0.05

13 mph    0.071

Jump rope    0.06

Running    

11 min/mile    0.07

8.5 min/mile    0.09

7 min/mile    0.102

6 min/mile    0.114

Stairclimber    

Moderate    0.07

Vigorous    0.09

Stationary Cycling    

Moderate    0.055

Vigorous    0.09

Note - “Moderate” and “vigorous” aren’t specific terms. But usually “moderate” means you will notice some increase in the breathing or heart rate, and “vigorous” means you will notice a big increase in the breathing and heart rate.    

For example, moderate activity might include brisk walking, playing catch, or yoga.

Vigorous activity might include running, swimming, basketball, or soccer.

Additionally consider that a individuals who’s a high percentage of lean body mass will spend more calories than a individuals with a greater fat mass, because lean tissue is more metabolically active.

In addition, as an athlete adapts to a certain mode of exercise, the muscles become more efficient and work becomes easier, causing slightly fewer calories to be used up.

Now, you can keep your muscles guessing by cross-training or switching activities.

Technique also matters - for instance, when you are leaning on an ellipitcal’s (putting your weight on your arms), you are decling your body weight load and burning far fewer calories than the machine says. the same holds true for a treadmill.

You’re better off setting the machine at a lower intensity and swinging your arms at your sides (touching the side bars occasionally for balance).

If you’d prefer to put energy your into working out, rather than mastering the myriad ways of calculate calories burned, you can simply keep some general exercise recommendations in mind

• Participate in moderate exercise for at least 30 minutes, five or more days each week

• Participate in vigorous physical activity for at least 20 minutes, three or more days each week

Beginners may start with 10 to 15 repetitions. As you become stronger, you may perform more repetitions, or hold each contraction for five seconds, or longer.

This can get really tough! Since your stomach muscles are comprised of different sections, you can work each separately.

For the basic crunch, which works the upper portion of the abdominals

• Lie on your back, with knees bent and feet flat on the floor.

• Beginners - cross arms over chest; others - rest hands behind the head. In either arm position, place your chin at a fist’s distance from your chest.

• Raise your chest and shoulders several inches from the ground, keeping your feet and lower back flat on the floor. Exhale as you come up, inhale as you lower back down.

• Make sure to keep your movements slow and controlled, feeling the contraction in your midsection only. Fast jerky movements don’t work the muscle properly.

For the obliques (the muscles on either side of the center of your belly)

• Begin in the basic crunch position.

• With hands placed lightly behind your head, raise your chest and shoulders, twisting your torso so that one shoulder moves towards the opposite knee.

• Lower and repeat with the other shoulder, alternating back and forth.

For the lower abs (the section below your navel)

• Begin in the basic crunch position.

• Bring your knees up toward your chest in a 90. angle (forming an “L”).

• Using only your abdominal muscles, not your hips or legs, move your knees slightly toward your chest as you exhale.

• Return to the starting position.

• Repeat.

• This is a very small movement - don’t bring your knees up to your face.

If you’re properly working your abs, but are disappointed with the results, remember that weight training a specific muscle group doesn’t reduce the fat over that area.

Cardiovascular exercise and proper diet can help reduce body fat. Unfortunately, we’ve no control where fat loss (or fat storage) occurs.

A few people are predisposed to carry a little additional padding in their midsection. Others, because of the way their internal organs are situated, appear to have a bit of a “tummy.”

Don’t focus too hard on one area. Instead, engage in a selection of exercises and strive for overall fitness.

Spinning (it is a registered trademark name when referred to as the exercise) is generically known as indoor, stationary cycling.

Originated by Johnny G. (for Jonathan Goldberg, the Spin guru) in 1987, these high intensity classes have sprung up all over the United States. Although fitness center are calling these classes by various other names, most offer similar workouts.

An instructor leads the normally 45 to 60 minute class, normally to some sort of motivating music. Participants ride on specially designed stationary bikes and are able to control their own resistance, or level of difficulty.

A number of instructors take the class on an imaginary ride, describing changing scenery, such as mountains or flat roads. Other leaders encourage the class through various cycling techniques.

Often the music inspires participants to work towards a high fitness level.

These classes can be very difficult. A good instructor should be able to help beginners adapt the exercises to suit their ability.

Since these bikes are much different than outdoor ones, it takes several classes to get the feel of them.

A few valuable suggestions when trying an indoor cycling class include

• Arrive early for your first class. If it is your first time, tell the instructor and have him or her help you set up the bicycle. You need to properly adjust the seat and handlebar heights, in addition to the distance between the seat and handlebars.

• Ask the instructor to review proper form. Prevent leaning on the handlebars - it puts too much pressure on your shoulders and wrists.

• Bring a full bottle of cold water with you, along with a towel - you’ll sweat a lot!

• Go at your own pace - don’t try to “compete” with others. Even when the instructor acts like a drill sergeant, take it easy until you are comfortable with the techniques involved. You’ll undoubtedly be sore after the first few classes.

• Wear bicycle shorts or some sort of long shorts or knee-length leggings.

• Have fun and enjoy, but don’t overdo it - overuse training injuries can occur with this activity, as with any other form of exercise.