subject: Fitness and Nutrition [print this page] Fitness and Nutrition Fitness and Nutrition
Fitness requires not only a good exercise program, but also sound nutrition. Most people exercise because they want stamina, a trim body and/or weight loss. The human body is a marvelous machine that needs a balance of the right minerals, vitamins, proteins, carbohydrates, fats and exercise.
Those who are most successful with a fitness program have a set time, which they devote to their exercise routine. You need to evaluate your own lifestyle and decide what is best for you. Some like to rise and exercise before showering and preparing for the day. Others use their lunch break for their program. Others will set aside forty-five minutes after work and before dinner.
You also need to choose where you will exercise: outside, inside, gym, or at home. Runners and walkers have their favorite trails; you are outside enjoying the scenery around you as the seasons change. Others prefer the socialization of a gym or the Y; you are around others and it adds to the discipline. Exercising at home provides convenience and economy of time, and you do not need a special wardrobe. You can choose from treadmills, exercise bikes and elliptical machines. The advantage of elliptical machines do not stress the joints the way running, jogging or walking do.
Daily your body needs a balance of the right minerals, vitamins, proteins, carbohydrates and fats. Recent studies have shown that most people do not get enough Vitamin D3, which benefits the immune system, the health of the colon, and the health of the skin. Studies are also showing that a daily supplement of Omega 3 fats is beneficial for cholesterol control and brain acuity. Too much protein puts a burden on the kidneys and too many of the wrong carbohydrates cause spikes in hunger and can lead to weight gain. Diabetics need to avoid simple sugars, fructose corn syrup solids, potatoes, rice, white bread, and pasta. Of course the best foods are fish, chicken, turkey, pork, fresh vegetables and fresh fruits. It wise for every one to avoid simple sugars and fructose corn syrup solids. (If you find it on the perimeter of the grocery store, it is probably good for you.)
If you are interested in loosing weight or excess body fat, the best regime is to eat four or five small meals a day keeping your total caloric intake around 1800 for women and 2400 for men. The small meals "trick" the body into thinking that it is being nourished and prevent the hunger pains. With exercise and a controlled caloric intake, the body will shed pounds, usually around one or two per week.
There is one other important thing --- hydrate, hydrate, hydrate. If you get thirsty while exercising, you are already behind the hydration curve. A sip every ten minutes while exercising is a good routine.
