June 2008 - Fitness Results

June 2008

June 11 2008

The Importance of Cariovascular Exercise

Fitness ResultsExercise calories, cardio, cardiovascular, elliptical, fat burn, fitness, health, heart rate, impact of cardio

Cardio exercise is one of the most important and easiest ways to stay healthy, unfortunatly many people just don’t seem to take the time to do it. It is the best way to burn fat and calories, strengthens the heart and lungs, and helps increase bone mass and muscle tone. Also, it has been noted to help with depression. Cardio exercise has been proven to help reduce the risk of heart disease, type 2 diabetes, breast & colon cancer, and coronary atery disease. All it takes is 30-40 minutes for 3-6 days a week and can include running, walking, biking, swimming, etc.

Before beginning your cardio workout you have to figure out your heart rate, and then work in between 60-80% of that. An easy way to figure it out is to subtract 220 by your age and then multiply that number by .6 and then .8. Then you have your average range for your workout. For example, a 40 year old person’s heart rate may look like this:

220 – 40=180 BPM

180×60%=108 BPM; 180×80%=144 BPM

So, you heart rate should be between 108-144 BPM(beats per minute) for that session, depending on how intense you want to train. This formula is not exact but it is generally a good way to figure it out for most people.

Some activities to try for maximum cardio health include jump roping, sprinting, and spinning. These are widely seen as the best ways to maximise your cardio health, but it is always wise to mix up your workout. It can be as easy as combining walking for one minute and sprinting for a minute, and repeating. Elliptical machines are also a good way to burn fat because it utilizes more muscles, including arms. In addition ellipticals reduce joint pain in the feet, knees, and back because there is little to no impact.

Cardiovascular exercise is a great way to stay healthy and you don’t even need to join a gym, just spend some time outside. However it is still important to remember to keep hydrated and replace your lost nutrients with water especially if training intensely, for a prolonged period of time, or in extreme heat.

June 6 2008

What to eat and drink after exercise

Fitness ResultsFood calories, carb to protein ratio, carbodydrates, drink, eat, Exercise, exercise meals, fitness, glycogen, health, hydration

Most people realize the importance of a pre-exercise meal but the post-exercise meal is just as important. Eating a good meal beforehand ensures that adequate glycogen stores are available for the best performance possible but the post exercise meal is very important for recovery and will improve consistancy and endurance when exercising.

After Exercise:

Carbohydrates are very important to a good workout or endurance training. For endurance training, including sports and high intensity cardio work, it is recommended to consume at least 100- 200 grams of carbohydrates within 2 hours of training. Good carbs can come from fruit or whole grain goods. Carbohydrates help stimulate insulin and produce greater muscle glycogen to stores.

Protein is most important after exercise. The amino acids help rebuild muscle tissue which is broken down during exercise. Protein also increases the water absorption from the intestines to help improve muscle hydration. Also, research has shown that combining it with carbohydrates can almost double the insulin response which will result in more glycogen stores in the muscles. A ratio of 4 carbs for every 1 gram of protein is the optimal combination for a good post-exercise meal.

After training, it is recommended to drink at least 20-24fl oz of water for every pound lost after an intense workout. Everyone’s fluid intake varies, but one should generally consume half of one’s body weight, in ounces of water, to stay hydrated while training several days per week. (for example, a 160 lb. individual should intake 80 ounces of water daily.)