Ft Myers Running Club
October 21, 2009
Filed under Running
The Joy of Running
Running is a popular sport that attracts a variety of people of all ages. While everyone has different reasons for running, the health benefits of running are the enjoyed by everyone who participates. Here are the Top 10:
1. Weight Loss
Running is an awesome calorie burning workoutand when combined with good eating habitscan assist with fat loss and weight control. The key is to burn more calories than you consume.
Running also increases lean muscle which increases metabolic rate.
2. Maintain Bone Density
Weight bearing exercises such as running, help to reduce the loss of bone density, aidingin the prevention of osteoporosis.
3. Prevention of Diabetes
Running is a great cardiovascular workout and as such can help to prevent the onset of diabetes and lessen the symptoms of diabetes if you currently have the condition.
4. Strengthens Cardiovascular System
Your heart is a muscle and will receive great benefit from exercise that elevates your heart rate for extended periods Running can help to prevent heart attacks and also benefit your arteries. When you run, your heart pumps harder to keep up with the increase oxygen needs of the body. This increases the pressure flowing through your arteries and clears of the plaquewhich might otherwise block arteries.
5. Stress Reduction / Relief
A good run can help to release stress along with sweat and toxins. The intense physical activity encourages better relaxation and also enhances sleep.
6. Increases Lung Function
Regular running increases the number of capillaries that supply oxygen to your lungs. Whenyour lungs become more efficient your respiratory system improves over time.
7. Promotes a Sense of Well Being
Running promotes a better quality of life in numerous waysways. If you are leaner and more healthy you just naturally feel better. When you are less stressed and more relaxed you feel better. Running also releases endorphins and can produce what is known as a runner's high.
8.
Running is inexpensive and doesn't require any special equipment. Other activities may also require access to specific locations. This is not the case with running. It only requires a good pair of running shoes, comfortable clothing, and a safe environment
9. Spend Time Outdoors
Running is a sport that permits you to spend time enjoying the great outdoors. You can get your daily dose of Vitamin D and enjoychange of scenery at the same time.
10. Meet New People
Running is a good group activity. It's a great way to meet other runners and share in group workouts.
Join A Running Club
If you would like to meet others, share workouts, and socialize then you may want to join a running club. The 3D Running Club is a Fort Myers, FL running club that promotes running among athletes of all abilities and ages, to train and run all the year around with the help and support of others.
The 3D philosophy is one of dedication, discipline, and desire. If you would like to share the benefits of running with others, then 3D Running Club may be the club for you.
Click here to check out the Fort Myers Running Club.
Here's another site worth checking out Top 10 Reasons To Run
Debby Wier is an internet marketing specialist who also blogs and writes articles on a wide variety of topics.
Article Source:http://www.articlesbase.com/track-and-field-articles/ft-myers-running-club-1146225.html
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10 for the Road: Essential Nutrients for Endurance Athletes
August 12, 2009
Filed under Crossfit, Diet And Nutrition, Running, Triathlon
By Alan Christianson, N.D
Quite simply, athletes need more nutrients than less-active people. They demand more from their bodies than even average fitness buffs and so must compensate with the right nutrients from foods or supplements to keep performance—and recovery—at its peak.
The more intense the exercise or sport, the greater the body's nutrient needs. Athletes who participate in endurance sports—those that involve more than one hour of consistent activity—have specific needs because of what they demand from their bodies. For example, athletes lose more electrolytes, such as magnesium, potassium and sodium, through perspiration and must diligently replace them. The wear and tear of intense activity may necessitate increased intake of antioxidants such as vitamin E, which can help protect muscle cells from oxidative damage. Since muscle-tissue breakdown is common during intense exercise, athletes also need more proteins to repair the tissues.
To keep their bodies performing optimally, endurance athletes should be familiar with these 10 important nutrients.
The first seven essential supplements are the minerals calcium, iron, magnesium, potassium, selenium, sodium and zinc. Their benefits range from keeping bones strong to minimizing fatigue.
- CALCIUM This may be the most important nutrient for an athlete. In a survey of more than 10,000 male and female athletes ages 7 to 50, fewer than half consumed 1,000 mg of calcium daily.1 The recommended dietary intake ranges from 1,000 to 1,500 mg/day depending on age and gender.
For female athletes, calcium intake is of particular concern. Excessive training—more than seven hours per week—may cause hormonal declines in young girls that can stop menstruation. This hormonal decline also compromises bone formation, possibly leading to premature, irreversible osteoporosis.2 Recent research shows that male endurance athletes of all ages experience testosterone deficits that also can cause osteoporosis.3
Athletes should monitor their calcium intake. Dairy foods can supply the required amounts unless sensitivities exclude them from the diet. But a diet without dairy foods requires supplements. All athletes should make sure they get 1,200 to 1,500 mg of calcium daily from food or supplements. Drinking a cup of skim milk, for example, provides about 300 mg of calcium.
- IRON For the casual athlete who trains less than four hours per week, iron deficiency is no more of a concern than for a sedentary person. But athletes who train for six or more hours per week often have iron-deficiency anemia and should be checked yearly for the condition. Female athletes who are unable to correct such mild anemia through diet can benefit from supplements.4
(26.2 miles)
Triathlons
(swim, bike, run)
Ultramarathons
(50 or 100 miles) Athletes use iron stores more quickly than nonathletes and, considering the neurologic effects of anemia on children and teens who engage in rigorous sports, adequate intake of iron is quite important.5 The recommended dietary allowance (RDA) for iron ranges from 10 to 15 mg/day—an amount easily acquired from food. In the absence of anemia, athletes shouldn't take any supplemental iron because it raises the risk of heart disease and colon cancer.
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Athletes lose magnesium through sweat and urine. This, combined with the fact that athletes' diets are usually low in magnesium, generally leads to the need for supplementation.7 Recommended intake for endurance athletes is 500 to 800 mg daily.8 Higher doses can cause diarrhea.
In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss was estimated at 435 mg/hour. The rate of potassium loss is approximately 200 mg/kg of weight lost during exercise.9 Cells release potassium into the bloodstream and serum levels rise with exercise, possibly instigating fatigue. Potassium supplementation after short events (less than two hours), and during and after long events, is warranted.10 For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss. As much as 150 mg/hour during activity can be tolerated by most athletes. Supplement potassium cautiously because too much too quickly can cause cardiac arrest. Supplementing with potassium during training does increase markers of recovery, primarily serum lactate and muscle hydration, but does not aid performance.10
Research shows selenium benefits athletes' immune function and helps repair cellular damage. Researchers studied the selenium supplementation effects on muscle SeGPx in 24 healthy nonsmoking males. Half took 240 mcg of sodium selenite; half took placebo. After cycling to exhaustion—durations ranged from 2.6 to 3.5 hours—the group that took selenium showed less cellular damage.12 Supplementation with 200 mcg of selenium is safe and warranted for endurance athletes.13
A prospective study was performed on 36 athletes during a three- to four-hour triathlon and 64 athletes at an ironman race, which lasts between nine and 15 hours. No athletes were hyponatremic after the shorter race, but 27 percent were hyponatremic following the ironman. An average of 17 percent of the ironman participants required medical attention, most for hyponatremia.14 Extrapolated from that study, athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage and 100 to 300 mg sodium per hour from other sources.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase.16 The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance. Athletes should take 30 to 60 mg zinc daily.17 Zinc picolinate or monomethionate are most easily tolerated.18 Prevent Oxidative Damage
In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue. However, vitamin E did not benefit athletic performance. Studies evaluating vitamin E as an ergogenic, or performance aid, show no benefit.19 One possible exception is at higher altitudes where oxidative stress is more intense. A group of six mountain climbers took 400 mg synthetic vitamin E (dl-alpha-tocopherol acetate). During exertion at altitude, they showed less output of pentane and lactic acid—both markers of oxidative damage, but not suggestive of improved athletic performance. The athletes also showed a statistically significant increase in anaerobic threshold compared to a placebo group.20 The amount of vitamin E necessary to benefit athletes is not obtainable through diet. The jury is still out on natural vs. synthetic vitamin E, but endurance athletes should take 400 to 800 IU/day. Protein and Glutamine
Endurance athletes need more protein for different reasons than strength athletes do. Endurance athletes primarily use protein for maintaining aerobic metabolism, compared with the increased tissue-repair needs of strength athletes. When intake is inadequate, the body sequesters the needed proteins from lean tissue, which gives overtrained endurance athletes a gaunt appearance. A protein deficit also impairs an athlete's recovery and wound-healing ability.14 Researchers recommend endurance athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.22 For a 155-pound athlete, this means a total of 85 to 100 g protein per day. Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day.23
Oral glutamine replacement after exercise can lower infection risk. In one study, 200 runners and rowers were given placebo or 2,000 mg glutamine two hours after exercise. In the seven days following the exercise, 81 percent of the glutamine-supplemented group were infection-free compared to 49 percent in the placebo group.26 A supplement that provides 2 g glutamine daily is a wise choice for athletes in training.26 Athletes who train strenuously for competition have greater nutritional needs than sedentary people. Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.
References 1. Guezennec CY, et al. Is there a relationship between physical activity and dietary calcium intake? A survey in 10,373 young French subjects. Med Sci Sports Exerc 1998 May;30(5):732-9. 2. Voss LA, et al. Exercise-induced loss of bone density in athletes. J Am Acad Orthop Surg 1998 Nov-Dec;6(6):349-57. 3. Bennell KL, et al. Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes. Br J Sports Med 1996 Sep;30(3):205-8. 4. Eichner ER. Sports anemia, iron supplements, and blood doping. Med Sci Sports Exerc 1992 Sep;24(9 Suppl):S315-8. 5. Weaver CM, et al. Exercise and iron status. J Nutr 1992 Mar;122(3 Suppl):782-7. 6. Altura BM, et al. Magnesium depletion impairs myocardial carbohydrate and lipid metabolism and cardiac bioenergetics and raises myocardial calcium content in-vivo: relationship to etiology of cardiac diseases. Biochem Mol Biol Int 1996 Dec;40(6):1183-90. 7. Lukaski HC, et al. Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? Int J Sport Nutr, 1995;5 Suppl:S74-83. 8. Seelig M. Magnesium deficiency in the pathogenesis of disease. New York: Plenum Press; 1980. 9. Wenk C, et al. Methodological studies of the estimation of loss of sodium, potassium, calcium and magnesium through the skin during a 10 km run. Z Ernahrungswiss 1993 Dec;(4):301-7. 10. Tarnopolsky MA, et al. Mixed carbohydrate supplementation increases carbohydrate oxidation and endurance exercise performance and attenuates potassium accumulation. Int J Sport Nutr 1996 Dec;(4):323-36. 11. Venditti P. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med 1997 Oct;18(7):497-502. 12. Tessier F, et al. Muscle GSH-Px activity after prolonged exercise, training, and selenium supplementation. Biol Trace Elem Res, 1995 Jan-Mar;47(1-3):279-85. 13. Persson-Moschos M, et al. Plasma selenoprotein P levels of healthy males in different selenium status after oral supplementation with different forms of selenium. Eur J Clin Nutr 1998 May;52(5):363-7. 14. Hiller WD, et al. Medical and physiological considerations in triathlons. Am J Sports Med 1987 Mar;(2):164-7. 15. Cordova A. Behaviour of zinc in physical exercise: a special reference to immunity and fatigue. Neurosci Biobehav Rev 1995 Fall;19(3):439-45. 16. Cordova A, et al. Effect of training on zinc metabolism: changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998;42(5):274-82. 17. Barrie SA, et al. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions 1987;21(1-2):223-8. 18. Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 19. Rokitzki L, et al. Alpha-tocopherol supplementation in racing cyclists during extreme endurance training. Int J Sport Nutr 1994 Sep;4(3):253-64. 20. Simon-Schnass I, et al. Influence of vitamin E on physical performance. Int J Vitam Nutr Res 1988;58(1):49-54. 21. Lemon PW, et al. Do athletes need more dietary protein and amino acids? Int J Sport Nutr 1995 Jun;5 Suppl:S39-61. 22. Shephard, RJ, et al. Immunological hazards from nutritional imbalance in athletes. Exerc Immunol Rev 1998;4:22-48. 23. Rohde T, et al. The immune system and serum glutamine during a triathlon. Eur J Appl Physiol 1996;74(5):428-34. 24. Newsholme EA, et al. The proposed role of glutamine in some cells of the immune system and speculative consequences for the whole animal. Nutrition 1997 Jul-Aug; 13(7-8):728-30. 25.Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 26.Castell LM, et al. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol 1996;73(5):488-90.
|
Athletes lose magnesium through sweat and urine. This, combined with the fact that athletes' diets are usually low in magnesium, generally leads to the need for supplementation.7 Recommended intake for endurance athletes is 500 to 800 mg daily.8 Higher doses can cause diarrhea.
In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss was estimated at 435 mg/hour. The rate of potassium loss is approximately 200 mg/kg of weight lost during exercise.9 Cells release potassium into the bloodstream and serum levels rise with exercise, possibly instigating fatigue. Potassium supplementation after short events (less than two hours), and during and after long events, is warranted.10 For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss. As much as 150 mg/hour during activity can be tolerated by most athletes. Supplement potassium cautiously because too much too quickly can cause cardiac arrest. Supplementing with potassium during training does increase markers of recovery, primarily serum lactate and muscle hydration, but does not aid performance.10
Research shows selenium benefits athletes' immune function and helps repair cellular damage. Researchers studied the selenium supplementation effects on muscle SeGPx in 24 healthy nonsmoking males. Half took 240 mcg of sodium selenite; half took placebo. After cycling to exhaustion—durations ranged from 2.6 to 3.5 hours—the group that took selenium showed less cellular damage.12 Supplementation with 200 mcg of selenium is safe and warranted for endurance athletes.13
A prospective study was performed on 36 athletes during a three- to four-hour triathlon and 64 athletes at an ironman race, which lasts between nine and 15 hours. No athletes were hyponatremic after the shorter race, but 27 percent were hyponatremic following the ironman. An average of 17 percent of the ironman participants required medical attention, most for hyponatremia.14 Extrapolated from that study, athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage and 100 to 300 mg sodium per hour from other sources.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase.16 The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance. Athletes should take 30 to 60 mg zinc daily.17 Zinc picolinate or monomethionate are most easily tolerated.18 Prevent Oxidative Damage
In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue. However, vitamin E did not benefit athletic performance. Studies evaluating vitamin E as an ergogenic, or performance aid, show no benefit.19 One possible exception is at higher altitudes where oxidative stress is more intense. A group of six mountain climbers took 400 mg synthetic vitamin E (dl-alpha-tocopherol acetate). During exertion at altitude, they showed less output of pentane and lactic acid—both markers of oxidative damage, but not suggestive of improved athletic performance. The athletes also showed a statistically significant increase in anaerobic threshold compared to a placebo group.20 The amount of vitamin E necessary to benefit athletes is not obtainable through diet. The jury is still out on natural vs. synthetic vitamin E, but endurance athletes should take 400 to 800 IU/day. Protein and Glutamine
Endurance athletes need more protein for different reasons than strength athletes do. Endurance athletes primarily use protein for maintaining aerobic metabolism, compared with the increased tissue-repair needs of strength athletes. When intake is inadequate, the body sequesters the needed proteins from lean tissue, which gives overtrained endurance athletes a gaunt appearance. A protein deficit also impairs an athlete's recovery and wound-healing ability.14 Researchers recommend endurance athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.22 For a 155-pound athlete, this means a total of 85 to 100 g protein per day. Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day.23
Oral glutamine replacement after exercise can lower infection risk. In one study, 200 runners and rowers were given placebo or 2,000 mg glutamine two hours after exercise. In the seven days following the exercise, 81 percent of the glutamine-supplemented group were infection-free compared to 49 percent in the placebo group.26 A supplement that provides 2 g glutamine daily is a wise choice for athletes in training.26 Athletes who train strenuously for competition have greater nutritional needs than sedentary people. Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.
References 1. Guezennec CY, et al. Is there a relationship between physical activity and dietary calcium intake? A survey in 10,373 young French subjects. Med Sci Sports Exerc 1998 May;30(5):732-9. 2. Voss LA, et al. Exercise-induced loss of bone density in athletes. J Am Acad Orthop Surg 1998 Nov-Dec;6(6):349-57. 3. Bennell KL, et al. Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes. Br J Sports Med 1996 Sep;30(3):205-8. 4. Eichner ER. Sports anemia, iron supplements, and blood doping. Med Sci Sports Exerc 1992 Sep;24(9 Suppl):S315-8. 5. Weaver CM, et al. Exercise and iron status. J Nutr 1992 Mar;122(3 Suppl):782-7. 6. Altura BM, et al. Magnesium depletion impairs myocardial carbohydrate and lipid metabolism and cardiac bioenergetics and raises myocardial calcium content in-vivo: relationship to etiology of cardiac diseases. Biochem Mol Biol Int 1996 Dec;40(6):1183-90. 7. Lukaski HC, et al. Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? Int J Sport Nutr, 1995;5 Suppl:S74-83. 8. Seelig M. Magnesium deficiency in the pathogenesis of disease. New York: Plenum Press; 1980. 9. Wenk C, et al. Methodological studies of the estimation of loss of sodium, potassium, calcium and magnesium through the skin during a 10 km run. Z Ernahrungswiss 1993 Dec;(4):301-7. 10. Tarnopolsky MA, et al. Mixed carbohydrate supplementation increases carbohydrate oxidation and endurance exercise performance and attenuates potassium accumulation. Int J Sport Nutr 1996 Dec;(4):323-36. 11. Venditti P. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med 1997 Oct;18(7):497-502. 12. Tessier F, et al. Muscle GSH-Px activity after prolonged exercise, training, and selenium supplementation. Biol Trace Elem Res, 1995 Jan-Mar;47(1-3):279-85. 13. Persson-Moschos M, et al. Plasma selenoprotein P levels of healthy males in different selenium status after oral supplementation with different forms of selenium. Eur J Clin Nutr 1998 May;52(5):363-7. 14. Hiller WD, et al. Medical and physiological considerations in triathlons. Am J Sports Med 1987 Mar;(2):164-7. 15. Cordova A. Behaviour of zinc in physical exercise: a special reference to immunity and fatigue. Neurosci Biobehav Rev 1995 Fall;19(3):439-45. 16. Cordova A, et al. Effect of training on zinc metabolism: changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998;42(5):274-82. 17. Barrie SA, et al. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions 1987;21(1-2):223-8. 18. Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 19. Rokitzki L, et al. Alpha-tocopherol supplementation in racing cyclists during extreme endurance training. Int J Sport Nutr 1994 Sep;4(3):253-64. 20. Simon-Schnass I, et al. Influence of vitamin E on physical performance. Int J Vitam Nutr Res 1988;58(1):49-54. 21. Lemon PW, et al. Do athletes need more dietary protein and amino acids? Int J Sport Nutr 1995 Jun;5 Suppl:S39-61. 22. Shephard, RJ, et al. Immunological hazards from nutritional imbalance in athletes. Exerc Immunol Rev 1998;4:22-48. 23. Rohde T, et al. The immune system and serum glutamine during a triathlon. Eur J Appl Physiol 1996;74(5):428-34. 24. Newsholme EA, et al. The proposed role of glutamine in some cells of the immune system and speculative consequences for the whole animal. Nutrition 1997 Jul-Aug; 13(7-8):728-30. 25.Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 26.Castell LM, et al. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol 1996;73(5):488-90.
|
Athletes lose magnesium through sweat and urine. This, combined with the fact that athletes' diets are usually low in magnesium, generally leads to the need for supplementation.7 Recommended intake for endurance athletes is 500 to 800 mg daily.8 Higher doses can cause diarrhea.
In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss was estimated at 435 mg/hour. The rate of potassium loss is approximately 200 mg/kg of weight lost during exercise.9 Cells release potassium into the bloodstream and serum levels rise with exercise, possibly instigating fatigue. Potassium supplementation after short events (less than two hours), and during and after long events, is warranted.10 For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss. As much as 150 mg/hour during activity can be tolerated by most athletes. Supplement potassium cautiously because too much too quickly can cause cardiac arrest. Supplementing with potassium during training does increase markers of recovery, primarily serum lactate and muscle hydration, but does not aid performance.10
Research shows selenium benefits athletes' immune function and helps repair cellular damage. Researchers studied the selenium supplementation effects on muscle SeGPx in 24 healthy nonsmoking males. Half took 240 mcg of sodium selenite; half took placebo. After cycling to exhaustion—durations ranged from 2.6 to 3.5 hours—the group that took selenium showed less cellular damage.12 Supplementation with 200 mcg of selenium is safe and warranted for endurance athletes.13
A prospective study was performed on 36 athletes during a three- to four-hour triathlon and 64 athletes at an ironman race, which lasts between nine and 15 hours. No athletes were hyponatremic after the shorter race, but 27 percent were hyponatremic following the ironman. An average of 17 percent of the ironman participants required medical attention, most for hyponatremia.14 Extrapolated from that study, athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage and 100 to 300 mg sodium per hour from other sources.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase.16 The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance. Athletes should take 30 to 60 mg zinc daily.17 Zinc picolinate or monomethionate are most easily tolerated.18 Prevent Oxidative Damage
In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue. However, vitamin E did not benefit athletic performance. Studies evaluating vitamin E as an ergogenic, or performance aid, show no benefit.19 One possible exception is at higher altitudes where oxidative stress is more intense. A group of six mountain climbers took 400 mg synthetic vitamin E (dl-alpha-tocopherol acetate). During exertion at altitude, they showed less output of pentane and lactic acid—both markers of oxidative damage, but not suggestive of improved athletic performance. The athletes also showed a statistically significant increase in anaerobic threshold compared to a placebo group.20 The amount of vitamin E necessary to benefit athletes is not obtainable through diet. The jury is still out on natural vs. synthetic vitamin E, but endurance athletes should take 400 to 800 IU/day. Protein and Glutamine
Endurance athletes need more protein for different reasons than strength athletes do. Endurance athletes primarily use protein for maintaining aerobic metabolism, compared with the increased tissue-repair needs of strength athletes. When intake is inadequate, the body sequesters the needed proteins from lean tissue, which gives overtrained endurance athletes a gaunt appearance. A protein deficit also impairs an athlete's recovery and wound-healing ability.14 Researchers recommend endurance athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.22 For a 155-pound athlete, this means a total of 85 to 100 g protein per day. Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day.23
Oral glutamine replacement after exercise can lower infection risk. In one study, 200 runners and rowers were given placebo or 2,000 mg glutamine two hours after exercise. In the seven days following the exercise, 81 percent of the glutamine-supplemented group were infection-free compared to 49 percent in the placebo group.26 A supplement that provides 2 g glutamine daily is a wise choice for athletes in training.26 Athletes who train strenuously for competition have greater nutritional needs than sedentary people. Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.
References 1. Guezennec CY, et al. Is there a relationship between physical activity and dietary calcium intake? A survey in 10,373 young French subjects. Med Sci Sports Exerc 1998 May;30(5):732-9. 2. Voss LA, et al. Exercise-induced loss of bone density in athletes. J Am Acad Orthop Surg 1998 Nov-Dec;6(6):349-57. 3. Bennell KL, et al. Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes. Br J Sports Med 1996 Sep;30(3):205-8. 4. Eichner ER. Sports anemia, iron supplements, and blood doping. Med Sci Sports Exerc 1992 Sep;24(9 Suppl):S315-8. 5. Weaver CM, et al. Exercise and iron status. J Nutr 1992 Mar;122(3 Suppl):782-7. 6. Altura BM, et al. Magnesium depletion impairs myocardial carbohydrate and lipid metabolism and cardiac bioenergetics and raises myocardial calcium content in-vivo: relationship to etiology of cardiac diseases. Biochem Mol Biol Int 1996 Dec;40(6):1183-90. 7. Lukaski HC, et al. Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? Int J Sport Nutr, 1995;5 Suppl:S74-83. 8. Seelig M. Magnesium deficiency in the pathogenesis of disease. New York: Plenum Press; 1980. 9. Wenk C, et al. Methodological studies of the estimation of loss of sodium, potassium, calcium and magnesium through the skin during a 10 km run. Z Ernahrungswiss 1993 Dec;(4):301-7. 10. Tarnopolsky MA, et al. Mixed carbohydrate supplementation increases carbohydrate oxidation and endurance exercise performance and attenuates potassium accumulation. Int J Sport Nutr 1996 Dec;(4):323-36. 11. Venditti P. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med 1997 Oct;18(7):497-502. 12. Tessier F, et al. Muscle GSH-Px activity after prolonged exercise, training, and selenium supplementation. Biol Trace Elem Res, 1995 Jan-Mar;47(1-3):279-85. 13. Persson-Moschos M, et al. Plasma selenoprotein P levels of healthy males in different selenium status after oral supplementation with different forms of selenium. Eur J Clin Nutr 1998 May;52(5):363-7. 14. Hiller WD, et al. Medical and physiological considerations in triathlons. Am J Sports Med 1987 Mar;(2):164-7. 15. Cordova A. Behaviour of zinc in physical exercise: a special reference to immunity and fatigue. Neurosci Biobehav Rev 1995 Fall;19(3):439-45. 16. Cordova A, et al. Effect of training on zinc metabolism: changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998;42(5):274-82. 17. Barrie SA, et al. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions 1987;21(1-2):223-8. 18. Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 19. Rokitzki L, et al. Alpha-tocopherol supplementation in racing cyclists during extreme endurance training. Int J Sport Nutr 1994 Sep;4(3):253-64. 20. Simon-Schnass I, et al. Influence of vitamin E on physical performance. Int J Vitam Nutr Res 1988;58(1):49-54. 21. Lemon PW, et al. Do athletes need more dietary protein and amino acids? Int J Sport Nutr 1995 Jun;5 Suppl:S39-61. 22. Shephard, RJ, et al. Immunological hazards from nutritional imbalance in athletes. Exerc Immunol Rev 1998;4:22-48. 23. Rohde T, et al. The immune system and serum glutamine during a triathlon. Eur J Appl Physiol 1996;74(5):428-34. 24. Newsholme EA, et al. The proposed role of glutamine in some cells of the immune system and speculative consequences for the whole animal. Nutrition 1997 Jul-Aug; 13(7-8):728-30. 25.Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 26.Castell LM, et al. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol 1996;73(5):488-90.
|
Athletes lose magnesium through sweat and urine. This, combined with the fact that athletes' diets are usually low in magnesium, generally leads to the need for supplementation.7 Recommended intake for endurance athletes is 500 to 800 mg daily.8 Higher doses can cause diarrhea.
In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss was estimated at 435 mg/hour. The rate of potassium loss is approximately 200 mg/kg of weight lost during exercise.9 Cells release potassium into the bloodstream and serum levels rise with exercise, possibly instigating fatigue. Potassium supplementation after short events (less than two hours), and during and after long events, is warranted.10 For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss. As much as 150 mg/hour during activity can be tolerated by most athletes. Supplement potassium cautiously because too much too quickly can cause cardiac arrest. Supplementing with potassium during training does increase markers of recovery, primarily serum lactate and muscle hydration, but does not aid performance.10
Research shows selenium benefits athletes' immune function and helps repair cellular damage. Researchers studied the selenium supplementation effects on muscle SeGPx in 24 healthy nonsmoking males. Half took 240 mcg of sodium selenite; half took placebo. After cycling to exhaustion—durations ranged from 2.6 to 3.5 hours—the group that took selenium showed less cellular damage.12 Supplementation with 200 mcg of selenium is safe and warranted for endurance athletes.13
A prospective study was performed on 36 athletes during a three- to four-hour triathlon and 64 athletes at an ironman race, which lasts between nine and 15 hours. No athletes were hyponatremic after the shorter race, but 27 percent were hyponatremic following the ironman. An average of 17 percent of the ironman participants required medical attention, most for hyponatremia.14 Extrapolated from that study, athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage and 100 to 300 mg sodium per hour from other sources.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase.16 The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance. Athletes should take 30 to 60 mg zinc daily.17 Zinc picolinate or monomethionate are most easily tolerated.18 Prevent Oxidative Damage
In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue. However, vitamin E did not benefit athletic performance. Studies evaluating vitamin E as an ergogenic, or performance aid, show no benefit.19 One possible exception is at higher altitudes where oxidative stress is more intense. A group of six mountain climbers took 400 mg synthetic vitamin E (dl-alpha-tocopherol acetate). During exertion at altitude, they showed less output of pentane and lactic acid—both markers of oxidative damage, but not suggestive of improved athletic performance. The athletes also showed a statistically significant increase in anaerobic threshold compared to a placebo group.20 The amount of vitamin E necessary to benefit athletes is not obtainable through diet. The jury is still out on natural vs. synthetic vitamin E, but endurance athletes should take 400 to 800 IU/day. Protein and Glutamine
Endurance athletes need more protein for different reasons than strength athletes do. Endurance athletes primarily use protein for maintaining aerobic metabolism, compared with the increased tissue-repair needs of strength athletes. When intake is inadequate, the body sequesters the needed proteins from lean tissue, which gives overtrained endurance athletes a gaunt appearance. A protein deficit also impairs an athlete's recovery and wound-healing ability.14 Researchers recommend endurance athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.22 For a 155-pound athlete, this means a total of 85 to 100 g protein per day. Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day.23
Oral glutamine replacement after exercise can lower infection risk. In one study, 200 runners and rowers were given placebo or 2,000 mg glutamine two hours after exercise. In the seven days following the exercise, 81 percent of the glutamine-supplemented group were infection-free compared to 49 percent in the placebo group.26 A supplement that provides 2 g glutamine daily is a wise choice for athletes in training.26 Athletes who train strenuously for competition have greater nutritional needs than sedentary people. Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.
References 1. Guezennec CY, et al. Is there a relationship between physical activity and dietary calcium intake? A survey in 10,373 young French subjects. Med Sci Sports Exerc 1998 May;30(5):732-9. 2. Voss LA, et al. Exercise-induced loss of bone density in athletes. J Am Acad Orthop Surg 1998 Nov-Dec;6(6):349-57. 3. Bennell KL, et al. Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes. Br J Sports Med 1996 Sep;30(3):205-8. 4. Eichner ER. Sports anemia, iron supplements, and blood doping. Med Sci Sports Exerc 1992 Sep;24(9 Suppl):S315-8. 5. Weaver CM, et al. Exercise and iron status. J Nutr 1992 Mar;122(3 Suppl):782-7. 6. Altura BM, et al. Magnesium depletion impairs myocardial carbohydrate and lipid metabolism and cardiac bioenergetics and raises myocardial calcium content in-vivo: relationship to etiology of cardiac diseases. Biochem Mol Biol Int 1996 Dec;40(6):1183-90. 7. Lukaski HC, et al. Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? Int J Sport Nutr, 1995;5 Suppl:S74-83. 8. Seelig M. Magnesium deficiency in the pathogenesis of disease. New York: Plenum Press; 1980. 9. Wenk C, et al. Methodological studies of the estimation of loss of sodium, potassium, calcium and magnesium through the skin during a 10 km run. Z Ernahrungswiss 1993 Dec;(4):301-7. 10. Tarnopolsky MA, et al. Mixed carbohydrate supplementation increases carbohydrate oxidation and endurance exercise performance and attenuates potassium accumulation. Int J Sport Nutr 1996 Dec;(4):323-36. 11. Venditti P. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med 1997 Oct;18(7):497-502. 12. Tessier F, et al. Muscle GSH-Px activity after prolonged exercise, training, and selenium supplementation. Biol Trace Elem Res, 1995 Jan-Mar;47(1-3):279-85. 13. Persson-Moschos M, et al. Plasma selenoprotein P levels of healthy males in different selenium status after oral supplementation with different forms of selenium. Eur J Clin Nutr 1998 May;52(5):363-7. 14. Hiller WD, et al. Medical and physiological considerations in triathlons. Am J Sports Med 1987 Mar;(2):164-7. 15. Cordova A. Behaviour of zinc in physical exercise: a special reference to immunity and fatigue. Neurosci Biobehav Rev 1995 Fall;19(3):439-45. 16. Cordova A, et al. Effect of training on zinc metabolism: changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998;42(5):274-82. 17. Barrie SA, et al. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions 1987;21(1-2):223-8. 18. Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 19. Rokitzki L, et al. Alpha-tocopherol supplementation in racing cyclists during extreme endurance training. Int J Sport Nutr 1994 Sep;4(3):253-64. 20. Simon-Schnass I, et al. Influence of vitamin E on physical performance. Int J Vitam Nutr Res 1988;58(1):49-54. 21. Lemon PW, et al. Do athletes need more dietary protein and amino acids? Int J Sport Nutr 1995 Jun;5 Suppl:S39-61. 22. Shephard, RJ, et al. Immunological hazards from nutritional imbalance in athletes. Exerc Immunol Rev 1998;4:22-48. 23. Rohde T, et al. The immune system and serum glutamine during a triathlon. Eur J Appl Physiol 1996;74(5):428-34. 24. Newsholme EA, et al. The proposed role of glutamine in some cells of the immune system and speculative consequences for the whole animal. Nutrition 1997 Jul-Aug; 13(7-8):728-30. 25.Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 26.Castell LM, et al. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol 1996;73(5):488-90.
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Athletes lose magnesium through sweat and urine. This, combined with the fact that athletes' diets are usually low in magnesium, generally leads to the need for supplementation.7 Recommended intake for endurance athletes is 500 to 800 mg daily.8 Higher doses can cause diarrhea.
In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss was estimated at 435 mg/hour. The rate of potassium loss is approximately 200 mg/kg of weight lost during exercise.9 Cells release potassium into the bloodstream and serum levels rise with exercise, possibly instigating fatigue. Potassium supplementation after short events (less than two hours), and during and after long events, is warranted.10 For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss. As much as 150 mg/hour during activity can be tolerated by most athletes. Supplement potassium cautiously because too much too quickly can cause cardiac arrest. Supplementing with potassium during training does increase markers of recovery, primarily serum lactate and muscle hydration, but does not aid performance.10
Research shows selenium benefits athletes' immune function and helps repair cellular damage. Researchers studied the selenium supplementation effects on muscle SeGPx in 24 healthy nonsmoking males. Half took 240 mcg of sodium selenite; half took placebo. After cycling to exhaustion—durations ranged from 2.6 to 3.5 hours—the group that took selenium showed less cellular damage.12 Supplementation with 200 mcg of selenium is safe and warranted for endurance athletes.13
A prospective study was performed on 36 athletes during a three- to four-hour triathlon and 64 athletes at an ironman race, which lasts between nine and 15 hours. No athletes were hyponatremic after the shorter race, but 27 percent were hyponatremic following the ironman. An average of 17 percent of the ironman participants required medical attention, most for hyponatremia.14 Extrapolated from that study, athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage and 100 to 300 mg sodium per hour from other sources.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase.16 The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance. Athletes should take 30 to 60 mg zinc daily.17 Zinc picolinate or monomethionate are most easily tolerated.18 Prevent Oxidative Damage
In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue. However, vitamin E did not benefit athletic performance. Studies evaluating vitamin E as an ergogenic, or performance aid, show no benefit.19 One possible exception is at higher altitudes where oxidative stress is more intense. A group of six mountain climbers took 400 mg synthetic vitamin E (dl-alpha-tocopherol acetate). During exertion at altitude, they showed less output of pentane and lactic acid—both markers of oxidative damage, but not suggestive of improved athletic performance. The athletes also showed a statistically significant increase in anaerobic threshold compared to a placebo group.20 The amount of vitamin E necessary to benefit athletes is not obtainable through diet. The jury is still out on natural vs. synthetic vitamin E, but endurance athletes should take 400 to 800 IU/day. Protein and Glutamine
Endurance athletes need more protein for different reasons than strength athletes do. Endurance athletes primarily use protein for maintaining aerobic metabolism, compared with the increased tissue-repair needs of strength athletes. When intake is inadequate, the body sequesters the needed proteins from lean tissue, which gives overtrained endurance athletes a gaunt appearance. A protein deficit also impairs an athlete's recovery and wound-healing ability.14 Researchers recommend endurance athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.22 For a 155-pound athlete, this means a total of 85 to 100 g protein per day. Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day.23
Oral glutamine replacement after exercise can lower infection risk. In one study, 200 runners and rowers were given placebo or 2,000 mg glutamine two hours after exercise. In the seven days following the exercise, 81 percent of the glutamine-supplemented group were infection-free compared to 49 percent in the placebo group.26 A supplement that provides 2 g glutamine daily is a wise choice for athletes in training.26 Athletes who train strenuously for competition have greater nutritional needs than sedentary people. Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.
References 1. Guezennec CY, et al. Is there a relationship between physical activity and dietary calcium intake? A survey in 10,373 young French subjects. Med Sci Sports Exerc 1998 May;30(5):732-9. 2. Voss LA, et al. Exercise-induced loss of bone density in athletes. J Am Acad Orthop Surg 1998 Nov-Dec;6(6):349-57. 3. Bennell KL, et al. Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes. Br J Sports Med 1996 Sep;30(3):205-8. 4. Eichner ER. Sports anemia, iron supplements, and blood doping. Med Sci Sports Exerc 1992 Sep;24(9 Suppl):S315-8. 5. Weaver CM, et al. Exercise and iron status. J Nutr 1992 Mar;122(3 Suppl):782-7. 6. Altura BM, et al. Magnesium depletion impairs myocardial carbohydrate and lipid metabolism and cardiac bioenergetics and raises myocardial calcium content in-vivo: relationship to etiology of cardiac diseases. Biochem Mol Biol Int 1996 Dec;40(6):1183-90. 7. Lukaski HC, et al. Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? Int J Sport Nutr, 1995;5 Suppl:S74-83. 8. Seelig M. Magnesium deficiency in the pathogenesis of disease. New York: Plenum Press; 1980. 9. Wenk C, et al. Methodological studies of the estimation of loss of sodium, potassium, calcium and magnesium through the skin during a 10 km run. Z Ernahrungswiss 1993 Dec;(4):301-7. 10. Tarnopolsky MA, et al. Mixed carbohydrate supplementation increases carbohydrate oxidation and endurance exercise performance and attenuates potassium accumulation. Int J Sport Nutr 1996 Dec;(4):323-36. 11. Venditti P. Effect of training on antioxidant capacity, tissue damage, and endurance of adult male rats. Int J Sports Med 1997 Oct;18(7):497-502. 12. Tessier F, et al. Muscle GSH-Px activity after prolonged exercise, training, and selenium supplementation. Biol Trace Elem Res, 1995 Jan-Mar;47(1-3):279-85. 13. Persson-Moschos M, et al. Plasma selenoprotein P levels of healthy males in different selenium status after oral supplementation with different forms of selenium. Eur J Clin Nutr 1998 May;52(5):363-7. 14. Hiller WD, et al. Medical and physiological considerations in triathlons. Am J Sports Med 1987 Mar;(2):164-7. 15. Cordova A. Behaviour of zinc in physical exercise: a special reference to immunity and fatigue. Neurosci Biobehav Rev 1995 Fall;19(3):439-45. 16. Cordova A, et al. Effect of training on zinc metabolism: changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab 1998;42(5):274-82. 17. Barrie SA, et al. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions 1987;21(1-2):223-8. 18. Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 19. Rokitzki L, et al. Alpha-tocopherol supplementation in racing cyclists during extreme endurance training. Int J Sport Nutr 1994 Sep;4(3):253-64. 20. Simon-Schnass I, et al. Influence of vitamin E on physical performance. Int J Vitam Nutr Res 1988;58(1):49-54. 21. Lemon PW, et al. Do athletes need more dietary protein and amino acids? Int J Sport Nutr 1995 Jun;5 Suppl:S39-61. 22. Shephard, RJ, et al. Immunological hazards from nutritional imbalance in athletes. Exerc Immunol Rev 1998;4:22-48. 23. Rohde T, et al. The immune system and serum glutamine during a triathlon. Eur J Appl Physiol 1996;74(5):428-34. 24. Newsholme EA, et al. The proposed role of glutamine in some cells of the immune system and speculative consequences for the whole animal. Nutrition 1997 Jul-Aug; 13(7-8):728-30. 25.Rohde T, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Med Sci Sports Exerc 1998 Jun;30(6):856-62. 26.Castell LM, et al. Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol 1996;73(5):488-90.
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A balanced diet for runners
August 9, 2009
Filed under Diet And Nutrition, Running
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Top nutrition tips to get you started in running
Getting fit and active through a running training programme is a great way of keeping your body and mind fit and healthy. However, a balanced run training plan also requires a balanced diet, to ensure you have the right energy intake to suit your body's running workouts. Here's the realbuzz introduction to running nutrition, guiding you on the best things to eat if you're looking to build those all-important running energy reserves.
We are all becoming more aware of the physiological and psychological rewards of being physically active, notably through running. If you need to lose weight or want to avoid becoming overweight, then the best way is to increase your physical activity levels, and to reduce your dietary fat intake, which can be achieved by decreasing your intake of starchy and sugary carbohydrates.
Even if you didn’t lose weight, but became fitter, it would help you avoid the many health complications of being overweight and so increase your life quality and expectancy. Furthermore, taking part in regular running exercise or other sports also helps reduce your risk of developing heart disease, diabetes, osteoporosis and certain forms of cancer. And, not forgetting the important role that physical activity plays in your mental well-being.
So, the recommendation that everyone should accumulate 30 minutes or more of physical activity over the course of most days of the week is thoroughly justified. But how do we go about becoming more active? If you’re pretty sedentary at the moment, then what you need to do is to modify your lifestyle to build in more running or other physical activities.
So start by becoming less sedentary, for example decreasing the time you spend watching television, surfing the net or playing computer games. Next try to be more active, take the stairs instead of the lift, park further away from the supermarket, or get off the bus one stop earlier and walk the rest of the way. Then gradually add some sustained exercise to your daily routine, such as brisk walking, cycling or swimming.
Yes, the aim is to be doing at least 30 minutes of continuous exercise five days per week, but gradual is the key, so try three lots of ten minutes to start with, and take it from there. The next question is – how do we fuel these bursts of running and other physical energy?
Dietary considerations for runners
The dietary considerations for fuelling a healthy, active lifestyle can be found in more detail in the following sections, but here are the basics.
As we know, a healthy balanced diet is essential for good health. The key to making our diet healthy and balanced is simply everything in moderation, plus extra carbohydrates if you’re running or exercising.
But why the emphasis on carbohydrates? Well, no matter what type of exercise or running you do, your body will always use some glucose for energy. Glucose is formed from the breakdown of carbohydrates – the sugars and starches in your diet – and is stored as glycogen. However, the body can only store a limited amount of glycogen, so the stores need to be kept topped-up to avoid fatigue. If you don’t eat enough carbohydrates, but continue to exercise you will soon become sluggish and dizzy and your exercise goals will go right out the window!
The more physical activity you do, the more glucose your body uses, the more carbohydrates you need to consume to replenish your stores. Therefore, physically active people need to consume a diet where more than half of it comes from carbohydrate foods. The bulk of your carbohydrate intake should come from the starchy sources such as bread, rice, potatoes and pasta and the remaining from more sugary sources such as sugar, fruit and juices.
However, as most carbohydrate foods, for example pasta or sugars, are eventually broken down into glucose, one type is not necessarily better than the other. But, if you’re running regularly, you need to eat a lot of carbohydrates, and there is only so much bread and pasta you can eat, so this is where sugary snacks and drinks have a useful role to play, both in providing you with energy before you exercise, and in helping you restock your glucose stores after exercise, ready for your next bout of physical activity or your next big run.
Although you need to allow two to three hours after a large meal before exercising, a high carbohydrate snack within 30 minutes of training has several benefits. Eating 25-50g of rapidly absorbed carbohydrate just before exercise will not only improve performance, but will also help maintain your blood sugar levels and so prevent you feeling light-headed. There are plenty of portable high carbohydrate snacks to choose from – bagels, honey or jam sandwiches, cereal bars, bananas, watermelon, dried fruit, jelly beans, juice or a sports drink – so find something you fancy.
Top 5 Foods That Fight Diseases
August 8, 2009
Filed under Diet And Nutrition
This post will cover disease-fighting foods. Of course, immunity can be boosted by exercising regularly (not over doing it – that compromises the immune system), and hygiene as well. These 3 together are basic things that are in your direct control. We will look at what we can add to our diet to help defend ourselves better against diseases.
1. Soybeans
Soybeans are a known source of proteins, carbohydrates (soluble and insoluble fiber), potassium, magnesium, molybdenum etc. They are also a rich source of the very beneficial isoflavones compounds like genistein. It is also rich in Omega-3 fatty acids and iron. Studies have shown soybean’s significant role in preventing cardiovascular diseases, osteoporosis, promoting gastrointestinal health; lowering the chances of getting breast and prostate cancer and stabilizing blood sugars at healthy level as well as lowering BP and LDL.
2. Walnuts
Walnuts rank among the top dry fruits. They teem with health benefits such as cutting cholesterol levels, reducing risk of CVD, improving cognitive function etc. The Omega -3 in walnuts helps stabilize cardiac arrhythmia and prevents blood clotting within arteries. It prevents the hardening of arteries. Walnuts are rich in I-arginine – one of the essential amino acids that help blood vessels to relax. Not the least, walnuts boost your power to fight infections of the skin, asthma and arthritis.
3. Broccoli
Broccoli is packed with Vitamin C, Vitamin A, Calcium, Magnesium and Iron. In addition to that, broccoli is loaded with indoles and the very potent cancer fighting chemical sulforaphane and beta-carotene. This chemical produces enzymes that fight colon, bladder and ovarian cancers effectively. Broccoli also helps detoxify your system by removing free radicals that damage the heart. By the same virtue, it also protects the skin and helps maintain a healthy stomach flora. How’s that for a single vegetable!
4. Spinach
This leafy green is loaded with beta-carotene, B2, B6, A, C, K, iron and chlorophyll. It is also a good source of folate, magnesium, potassium, zinc, protein, dietary fiber, calcium, phosphorus, omega-3 fatty acids, niacin and selenium. Spinach protects against osteoporosis, heart disease, colon cancer, and arthritis, strengthens bones, purifies blood vessels, increases blood haemoglobin, cures bile related problems, and removes toxins from intestines.
5. Olives
This bitter Mediterranean food is a power fighter. Its sulforaphane boosts the body’s detoxification enzymes. Olives give cellular protection against free radicals. The Vitamin E present in olives work as anti-oxidants that neutralize free radicals. It also protects against heart diseases and supports gastrointestinal health. It is known to reduce cholesterol and chances of colon cancer. Apart from this, the polyphenols in olives may also help reduce the severity of asthma, osteoarthritis, and rheumatoid arthritis. Olives are famous for their anti-inflammatory property.
There are many more foods that I have not included such as oats, tomatoes, capsicums etc. Though the foods I have mentioned have multiple benefits, they could harm those who are allergic to them.
Eat right and stay fit!
Running And Its Health Benefits
August 3, 2009
Filed under Running
By: Melgrace Abandula
Running is a coordinated and complex move that includes the whole body. Every person runs differently, each has his or her own pace. Running is not just an excellent exercise or a pleasurable activity. It absolutely carries out magnificent health benefits fitting for anyone. Apart from building muscles, running strengthens bones and is an excellent work out for the body.
Among the exceptional health benefits of running is reducing chances of osteoporosis. Osteoporosis is a bone disease. It is indicative of bone weakness. As the bone structure weakens, it leads to become hollow or medically called as “porous,” thus the term “porosis” is derived. As this happens, bones become brittle and susceptible to serious damage especially if triggered by a fall. Although for some people, osteoporosis is genetically inherited. But for most persons, the lack of exercise and the whole concept of the aging process are the culprits for such bone issue. Running is the best answer to this, as it keeps the bones in healthy condition, therefore, decreasing any risk of developing osteoporosis.
Besides the bones, muscles too are benefited with running. Running helps build muscles due to the effort exerted on a regular basis. As one runs, the muscles are working on to propel the runner forward. This movement alone is enough to develop muscle tissues to tone and firm bums and legs, and so running is indeed the best way to shed off those extra pounds for it burns calories so well. However, for exceptional results, it is best to have a running plan with a professional trainer to achieve the desired outcome. On the contrary, for the already slim persons who are just starting out their running routine, do no be alarmed if you notice you are gaining some weight. It is not at all because you acquired fats. Be aware that muscles are denser than fats. That is why, if you normally have less fat tissues, the increased muscle tones will expectedly make a heavier you. Thi
s explains your weight gain.
Meanwhile, the cardiovascular system is the important part of human anatomy. It controls heart functions and running proves to offer amazing benefits in the area. Anyone engaging in a running workout is supplying oxygen to his or her muscles. In addition, the heart itself is a muscle and the constant workout brought upon by simple running helps strengthens the heart and naturally reduces any risk of developing heart diseases or heart failure.
In relation to the heart’s benevolent benefits, the arteries are also favored. As one engages in a running workout, the heart pumps harder than usual to provide the body’s accelerated demand for oxygen. In doing so, pressure is increased within the arteries flushing away any fat cholesterol that are may be adhered to the arterial walls. These fatty deposits if not dealt with earlier can obstruct the arteries. Therefore, blood cannot be carried out into the heart and unto other body organs causing a heart attack. Running helps in keeping the arteries healthy and in good working condition.
The first thing, perhaps you notice as you run around is being out of breath. This is chiefly due to the lack of capillaries. Capillaries are tiny blood vessels responsible for supplying blood into the lungs. To increase capillaries within the body, incorporate running into your daily activities. Running will boost up the number of capillaries you have, increasing oxygen supply in the body, as well as ameliorating the respiratory system.
Because of the fact that running bolsters both the cardiovascular and respiratory systems, it will naturally improves your body resistance as well, saving you from frequent attacks of cold and cough viruses. Though it will not provide complete immunity, at least you will suffer less and quick recovery can be expected.
The above-mentioned are just few of the benevolent aftermaths of running. Running definitely is a wide range act. It may be taken as a sport, an exercise, or simply a recreational pastime. But whatever the intention is, it naturally imparts splendid outcome.
The Truth about Abs: Trim the Flab, Shape that Abs!
June 7, 2009
Filed under Diet & Fitness
I have been having problems with my weight for how many years now, and I really want to eliminate such problems. I went looking for answers until I read “The Truth about Abs”. Since then, I have been following it so as to lose weight and get the shape I’ve been dreaming of. Continue reading for I will share with you some tips on how to get the body you like.
“HOW DO I TAKE THIS AWAY?” People of all shapes and sizes keep asking me this question as they point to their bulged tummies. Unfortunately, the answer remains unspoken of despite of companies earning from it.
Actually, money must not be spent on losing weight. What one needs is the understanding of the body and its dynamics.
Modern Attention-Grabbing Ads for Abs
Recent commercials show equipments that stimulate the muscles in a way that they repeatedly and continuously contract without the person moving. One of these products even acts as a belt and in a matter of ten minutes, it was like doing 700 sit-ups! Commercials of this kind shows the difference between doing the regular exercise, a tedious job that does not appeal to the audience, and having to go about with your work with the “ab-thing” wrapped around your bulging body parts. Very tempting!
Testimonies from previous users are aired. They claim of losing weight through the use of the product. Men with chiseled abs pay much credit to the product they use.
The advertisements are misleading their viewers on the ways to trim their bellies. Stimulating the abs and making them stronger (although this may still be questionable) is not the way to do it.
Why is that? It’s the fat! If I do sit-ups everyday, strong and tight abs will develop, however, fat still surrounds my tummy. Thus, I will still look oversized since I did not become any slimmer. Although about 50% is found under the skin, the other 50% remains inside the muscles. Sit-ups will not remove the fat, neither will the wrap-around belt do it.
Burn the Blubber
The secret to a firmer belly is cardiovascular exercise. Examples of which are brisk walking, running, aerobics, swimming, cycling and vigorous sports like basketball, soccer, and tennis. Rigorous activities that keep the heartbeat fast for twenty minutes or so are tickets to a healthier heart, and even burned fats. These burns do not only the burn the fats under the skin but also those within the muscles. As a result, you look thinner and firmer. Think cardio five times in a week; it is the best fat eliminator.
The Human Body: The Lean Machine for Burning Fats
The cardio might do well in sculpting your abs. However, the abs is not the only FATTY part of the body, isn’t it?
When a workout is done on all muscle groups, you increase your metabolism at a greater level. Therefore, the calories from the food you eat will be taken mostly by your muscles instead of the other parts, in this case, your tummy. A healthy heart (undergoing prolonged cardiovascular exercises) also burns fat faster. Exercise-exposed muscles and cardio-conditioned heart, the perfect combination!
While all the fats are eliminated, those that are located on your middle will also be removed. Indeed, mi ne has been eliminated. Concentration must be on (in exact order) the thighs, buttocks, back, chest, triceps, biceps, and then, calves, hips, forearms and shoulders.
The abs should be exercised before a workout is done. This is because it is indirectly used during most of the activities. If the abs goes first, the body will become tired easily. Work should start from the biggest muscles down to the smallest.
Abs 101
The largest muscle in the abdomen is called rectus abdominis. It is the primary muscle affected by sit-ups and crunches. External and internal obliques (“nature’s girdle”) are on the sides. They also tighten the abdomen so they should be exercised as well.
Just below the obliques are the transversus abdominis or lower abs. Leg raising is an effective exercise for the these.
The How’s
Proper walking includes swinging your arms and tightening the abdomen at a faster speed. Get yourself used to walking properly and you will never go wrong. Do it for half an hour everyday for better results. Also, drink the recommended amount of water everyday. This is how I do it.
Weight training is also an effective way in losing weight; in fact, it toughens the bones as well. It helps to prevent osteoporosis in old age. Lifting weights definitely burns fat giving symmetry and shape to the body.
Yoga is also an excellent way to be fit. It focuses on the back and of course, the abs. It also gives you a leaner posture. Many exercises using the mat offer a variety of exercising options.
What matters is finding the activity that fits your personality. This helps you stick to your exercise regimen. Me, I stick with activities that fit my personality.
What about Drugs?
Pills and other drugs for losing weight are not safe to use, unless there is a prescription from the doctor that your life depends on it. Do not believe that they are natural or herbal because its synthetic form makes it actually a drug.
Some over-the-counter drugs are harmful, too. There were drugs being removed by FDA from shelves because of the dangers they pose to the health. In addition, they can even make you fatter eventually after prolonged use. Your metabolism will experience imbalance, thus, the harder it is to become thinner. Indeed, I have tried different pills, but I didn’t lose a single pound, in fact I gained some more.
The Outlook
What really matters when you are trying to lose weight is the outlook. Do not push yourself too hard by measuring the progress through a weighing scale. Motivate yourself through that pair of pants you would want to wear again. Once you fit into the pants, you will have the confidence.
Maintain a good posture. Sit up straight and do not slouch. Level your shoulders. These are simple ways on how to look thinner.
Genes
Some people may be thinner because they are born that way, and lived and looked that good. They may be lucky, but consider yourself luckier. Your figure will get you to building a positive attitude. If you were born with the excess flab, don’t blame your ancestors for it. With cardiovascular exercises, balanced diet, and other activities on the side, you can be shapely and even healthy. Try it, it works!
It may difficult in the beginning but discipline will get you to the look that you want to have. Man is still the same from then until now, anatomy probably is still the same. If you acquired the discipline and ethics at work of your old folks, you can get the best results. You can get yourself ‘the truth about abs’ manual in order to get more tips, instructions and guides on how to effectively lose weight, I have my own manual and I am following it until now.
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Ten Surprising Nutrition Facts
May 23, 2009
Filed under Diet And Nutrition
The American diet circa 2007 is a disaster – but positive change has begun. Those were the twin themes of the "Fourth Annual Nutrition and Health Conference" held in San Diego, Calif., May 14-16, 2007. The conference was sponsored by the University of Arizona’s College of Medicine in conjunction with the Program in Integrative Medicine (PIM); PIM was founded and is co-directed by Dr. Weil.
The three-day event brought together leading nutrition researchers from around the world, bearing plenty of both bad and good news. Some highlights:
Bad News:
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Hunter-gatherers in the Australian outback today live on 800 varieties of plant foods. Modern Americans live principally on three: corn, soy and wheat.
From the presentation, "Phytonutrients: Nature’s Bonus from Plant Foods" by David Heber, M.D., Ph.D. Professor of Medicine and Public Health and Director, UCLA Center for Human Nutrition, David Geffen School of Medicine at UCLA
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One third of Americans get 47 percent of their calories from junk foods.
USDA" Trends in the United States – Consumer Attitudes and the Supermarket, 2000. From the presentation, "Phytonutrients: Nature’s Bonus from Plant Foods" by David Heber, M.D., Ph.D. Professor of Medicine and Public Health and Director, UCLA Center for Human Nutrition, David Geffen School of Medicine at UCLA
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The average American is eating 300 more calories each day than he or she did in 1985. Added sweeteners account for 23 percent of those additional calories; added fats, 24 percent.
Putnam et al. USDA. From the presentation, "Cultivating the Common Ground of Food, Nutrition and Ecological Health," by David Wallinga, M.D., Director, Food & Health Program, Institute for Agriculture & Trade Policy, Minneapolis, Minn.
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Vitamin D deficiency is widespread. The following health problems have been linked to vitamin D deficiency: type 1 and 2 diabetes; multiple sclerosis; rheumatoid arthritis, osteoarthritis, periodontal disease, increased susceptibility to infection; osteoporosis, low birth weight infants; low seizure threshold; cancers of the breast, prostate, colon, pancreas and ovary; non-Hodgkin’s lymphoma; hypertension, myocardial infarction, stroke, congestive heart failure; wheezing in childhood, and compromised muscle strength and falls in the elderly.
From the presentation, "Vitamin D Deficiency: The Cause of Everything?" by Louise Gagne, M.D., Clinical Assistant Professor, Dept. of Community Health and Epidemiology, University of Saskatchewan, Saskatoon, Canada.
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In real dollars, the price of fresh fruits and vegetables has risen nearly 40 percent since 1985. In real dollars, the price of soft drinks has dropped 23 percent. The reason unhealthy foods tend to be less expensive on average than foods such as fresh fruits and vegetables has much to do with American farm policy.
Condensed from "Food without Thought: How U.S. Farm Policy Contributes to Obesity" Institute for Agriculture and Trade Policy, Environment and Agriculture Program, from the presentation, "The Omnivore’s Dilemma: Searching for the Perfect Meal in a Fast-Food World," by Michael Pollan, Knight Professor of Journalism, University of California, Berkeley, Calif.
Hopeful News
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Ten cups per day of green tea delayed cancer onset 8.7 years in Japanese women and three years in Japanese men.
From the presentation, "Beef or Broccoli? Nutrition and Breast Cancer" by Victoria Maizes, M.D., Executive Director, Program in Integrative Medicine, Assoc. Professor, Clinical Medicine/Family & Community Medicine, the University of Arizona College of Medicine, Tucson, Ariz.
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Three meta-analyses of randomized, placebo-controlled trials found a 5-12 percent decrease in cholesterol levels in hyperlipidemic patients after at least 30 days’ treatment with 600-900 mg of garlic extract.
Warshafsky S., et al Ann Int Med 1993; 19;599-605; Silagy C, et al. JR Coll Phys Longdon 1994; 28:2-8; Ackermann RT, et al. Arch Intern Med 2001: 161: 813-24. From the presentation, "The Medicinal Spices" by Tieraona Low Dog, M.D., Education Director, Program in Internal Medicine, Assistant Professor, Dept. of Medicine, The University of Arizona, Tucson, Ariz.
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Maternal limitation of seafood consumption to less than 340 grams per week during pregnancy did not protect children from adverse outcomes. In contrast, this observational study [Avon Longitudinal Study of Parents and Children] showed beneficial effects on child development when maternal seafood consumption exceeded 340 grams per week, with no upper limit of benefit…
Hibbeln et al., The Lancet, 17 Feb., 2007. From the presentation of Joseph Hibbeln, M.D., Senior Clinical Investigator, Sectional of Nutritional Neurosciences, Laboratory of Membrane Biochemistry and Biophysics, National Institute on Alcohol Abuse and Alcoholism, Bethesda, Md.
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"I see a lot of hopeful trends, including the rise of alternative agriculture: organic, local, biodynamic…There are now over 4,000 farmers’ markets in the U.S. The number has doubled in 10 years."
From the presentation, "The Omnivore’s Dilemma: Searching for the Perfect Meal in a Fast-Food World," by Michael Pollan, Knight Professor of Journalism, University of California, Berkeley, Calif.
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Chocolate…may have a mild hypotensive [blood-pressure lowering] effect.
From the presentation, "The Medicinal Spices" by Tieraona Low Dog, M.D., Education Director, Program in Integrative Medicine, Assistant Professor, Dept. of Medicine, The University of Arizona, Tucson. Ariz.
‘Superfoods’ Everyone Needs to Stay Alive and Healthy
May 23, 2009
Filed under Diet And Nutrition
Experts say dozens of easy-to-find ‘superfoods’ can help ward off heart disease, cancer, cholesterol, and more.
Imagine a superfood — not a drug — powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Did we mention that there are no side effects? You’d surely stock up on a lifetime supply. Guess what? These life-altering superfoods are available right now in your local supermarket.
"The effect that diet can have on how you feel today and in the future is astounding," says nutritionist Elizabeth Somer, author of Nutrition for aHealthy Pregnancy, Food & Mood, and The Essential Guide to Vitamins and Minerals.
"Even people who are healthy can make a few tweaks and the impact will be amazing," Somer says. "I’d say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted."
You don’t need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: "Every superfood is going to be a ‘real’ (unprocessed) food," Somer points out. "You don’t find fortified potato chips in the superfood category."
Top Superfoods Offering Super Health Protection
- Beans
- Blueberries
- Broccoli
- Oats
- Oranges
- Pumpkin
- Salmon
- Soy
- Spinach
- Tea (green or black)
- Tomatoes
- Turkey
- Walnuts
- Yogurt
Blueberries — Antioxidant Superfood
Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.
"Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits," says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann’s 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. "I tell everyone to have a serving (about 1/2 cup) every day," Dr. Kulze says. "Frozen are just as good as fresh." Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.
Omega 3-Rich Fish — Superfoods for the Heart, Joints, and Memory
"We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer’s," Somer says. "There is some evidence to show that it reduces depression as well."
Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.
Soy — Superfood to Lower Cholesterol
A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. "Look for tofu, soy milk, or edamame — not soy powder," says Somer. In other words, soy sauce won’t do the trick. One caveat: If you have a family history of breast cancer it is not recommended that you eat extra soy.
Fiber — Superfood Aids Weight Loss and Checks Cholesterol
A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it’s a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources. Try throwing some beans in your salad, recommends Kulze. "Fresh, frozen, or dried are the best. You can use canned, but they tend to be higher in sodium," Kulze warns.
Tea — Superfood for Lowering Cholesterol and Inhibiting Cancer
"The overall antioxidant power of black tea is the same as green tea," says Kulze, "but green tea does have ECGC, a powerful antioxidant that we really do think is quite special." A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells. For a double health whammy, replace sugary sodas with tea.
Calcium
OK, OK, you know the drill: Calcium helps build strong bones and prevents osteoporosis. Look for it in dairy products or supplements. Added bonus: Some studies show that calcium helps with weight loss. Here are the calcium levels recommended for adults by the USDA:
- Age 9 to 18 — 1,300 mg
- Age 19 to 50 — 1,000 mg
- Age 51 and over — 1,200 mg
And Finally, the Yummiest Superfood Yet … Dark Chocolate
New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. Kulze recommends that you look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that’s our kind of health food!
Pilates Exercise
May 19, 2009
Filed under Fitness, Indoor Activities
The Pilates exercise is a system of physical fitness that was developed by Joseph Pilates. He called his exercise system the Art of Contrology. The goal of this system is to use the mind to control the muscles. The exercise focuses on enhancing the strength of the spine, and also helps in reducing back pain.
With the Pilates exercise, few movement are required, and he placed an emphasis on proper movements. Pilates designed more than 500 exercises. One common technique is called mat work, and includes a list of callisthenic movements. Both mental and physical aspects of fitness are emphasized, and breathing and having a proper concentration are also important.
Those who have used the Pilates exercise have demonstrated enhanced flexibility and strength. Different types of exercising equipment have been released which can also help people become healthier. Many variations of this exercise have been developed since it was first introduced. Pilates is a very efficient exercise, because you are often forced to use your own weight in order to gain strength. A special method called gravity Pilates has also been developed.
Pilates today has grown in popularity, and many celebrities have promoted the exercise. Healthcare professionals have begun using the exercise for physical therapy. Dancers and other athletes frequently use the Pilates program, and in addition to strength training, it is also good for the cardiovascular system.
While the Pilates system has been proven to be effective in many cases, it was not originally intended to be a complete method of fitness. When the system was originally formed, it did not place a large emphasis on cardiovascular exercises. Some bodybuilders have said that the exercise doesn't provide enough intensity to give them the strength they need. Patients who suffer from certain medical conditions such as osteoporosis should seek medical assistance from their doctors before performing the exercise.
Other critics have said that the Pilates exercise is incompatible with current knowledge of physical therapy. While it has been advertised that Pilates leads to lean muscles, others claim that no strong evidence has been presented which support these claims, and other exercises can receive the same result.
Despite all the criticisms made against Pilates, the fitness system has gained a worldwide reputation. It has been heavily marketed by many actors, actresses, and athletes, and has become a household name. Millions of people use this exercise and there have been many testimonials which support it. The effectiveness of Pilates is based on the perception of the individual.
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