Archive for December, 2007
Thursday, December 27th, 2007
People are very excited to hit the gym and sweat it out. In this state of mind, they tend to neglect one very basic aspect of exercising – eating. Whenever you exercise, you spend a lot of energy and your body loses essential vitamins and minerals. Here is a simple guide on what and when you should eat with exercise.
Breakfast It is important to boost energy levels and provide the body with food after hours of fasting. Essential protein and carbohydrates should be given in this meal.
Preworkout. Complex carbohydrates and lean meat an hour before exercise are ideal. This should provide the fuel for immediate burn and fat for prolonged exercises.
During. Sports drinks are very popular during exercising. As your body loses water and other minerals when you sweat, it is necessary to replenish the body with energy.
Post-Training. Trainers and experts call it the recovery meal. Muscles lose mass the body becomes extremely vulnerable for exercise. Provide the body with a small amount of protein, together with citric juices for vitamin C.
Main Meal. This is the time to load on your protein intake as your body starts to form new muscle tissues and build muscle mass. Combine it carbohydrate with fruits and vegetables.
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Wednesday, December 19th, 2007
It is a hot and humid and you hit the gym along with other members. The situation becomes warmer as everyone sweats out. You know hydration is necessary for optimal performance and could be risky if neglected. What and when to drink is important. Here are more facts and guidelines:
Pre-hydrate. Drink a sports drink or 300 ml. of fluid an hour or two before exercise. An adequate amount of fluid is lost as urine.
Sports Drink. The three main ingredients of a sports drink are carbohydrates, water and sodium – are especially formulated for utilization during exercise.
Weigh before and after Exercise. This is the best way to determine whether fluid intake was enough. Minimal weight loss proves you have stayed well-hydrated during exercise.
Avoid alcohol and caffeine. These drinks have chemical components that dehydrate and deplete the body of certain minerals.
Replenish. After an intense and strenuous workout, refueling your body with fluids will help check fatigue.
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Thursday, December 6th, 2007
Performing strenuous exercises and dynamic movements both indoors and outdoors presents risks. Traditionally, athletes and trainers alike have performed training programs inside the gym or in the field. However, a new idea has given training a better and safer perspective: Training in Water.
Plyometric movements and high intensity exercises like squatting and jumping are very risky. Water and its buoyancy allow athletes to move freely while removing risks of injury. The water weight also requires more effort from the muscles for a much stronger contraction. Stability and balance is also improved doing exercises in water for eccentric and concentric movements.
More studies prove the training in water presents a much safer alternative for athletes. Especially in the summer months, temperature control is also done as you take your plyos in the pool. Whether you are involved in basketball, track and field or extreme sports, water training will surely deliver in improving your performance.
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