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Posted by on Dec 12, 2012 in Nutrition | 2 comments

Carbs, Proteins & Fat

Carbs, Proteins & Fat

Nutrition provides body with energy, builds muscle, bone and organs; this is the key difference in Healthy and Unhealthy individuals. Out of the 6 main nutrients namely Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals this article would discuss on major nutrients (Carbohydrate, Protein and Fat). 1) Carbohydrates Provides stored energy (Glycogen and Fat) Instant energy source and 1 gram provides 4 calories Protein sparing (prevents protein used as source of energy) To burn fat some carbohydrates are needed Ideally 55% of your daily food intake Carbohydrates usage in common activity Waking = least amount les than 50% Medium Jog = around 50% Running = More than 50 % Note: Athletic population should intake adequate amount depending on their sports and energy requirement (it’s individualized to the person and sport) Common Food Items Food Total Calories Apple 84 Orange Juice 112 Corn Flakes 104 Potato Baked 224 White Bread (1 Slice) 65 Banana 121 Carbonated Drink (1 Can) 164 (These could be +/- between 4-5 calories kindly check your food labels before...

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Posted by on Dec 12, 2012 in Fitness | 5 comments

Fitness Components

Fitness Components

6 Components of Good Fitness A good fitness program should include the following components of physical activity; rest; and nutrition: Cardio Vascular & Respiratory (heart, lung and circulatory benefits) Strength Training (musculoskeletal) Flexibility (e.g. increasing range of motion etc.) Functional Training (movement specific) Rest (mental and physical) Nutrition (well-balanced) However, the majority of most people only focuses on one of the above components, and overlooks the other vital benefits that are instrumental to making the difference between an effective fitness program and an unsuccessful one. If you can make a commitment to yourself to modify  your daily diet and approach towards your long term fitness, you are well on your way to making a significant difference in your life to reduce stress, gain more energy, and enjoy long term health benefits.  In addition, you can further ensure your long-term success if you not only practice “clean eating” and a balance of a variety of regular physical activity (e.g. CV, strength training, sports conditioning, etc.), but also if you do...

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Posted by on Dec 12, 2012 in Exercising, Fitness | 0 comments

Are You Flexible?

Are You Flexible?

What is flexibility? Essentially, flexibility is the ability to perform pain-free movement around the joints with the help of muscles, tendons, ligaments, skin, together with the joints. What is stretching? The appropriate definition would be: a type of movement or exercise done to achieve increased flexibility for general well-being, sports-specific reasons or rehabilitation purpose. While being flexible is highly beneficial in general fitness, being hyper-flexible can cause you physical damage. Therefore, it is essential to incorporate a safe stretching routine with proper stretching techniques. Finally, prior to begin any flexibility program, it is wise to have a flexibility assessment done by a trained professional. The major benefits to any flexibility program and subsequent results will include: 1. Increased movement around a joint 2. Injury prevention and treatment 3. Increased co-ordination 4. Improved circulation 5. Decreased soreness due to other activity Types of stretches are either 1) static (slow / without movement, sustained) or 2) passive (static with the assistance of another person). Even though this article focuses primarily on static stretching which is safe and effective for the...

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Posted by on Dec 12, 2012 in Exercising | 0 comments

Benefits of Aerobics

Benefits of Aerobics

Most of us aspire to have a lean, well toned body. However, before setting out to achieve this goal, you need to focus on your cardiovascular and respiratory function, commonly referred to CV or aerobic exercise, by developing a rudimentary fitness base and after that you can progress in to body toning and sports specific activity. Aerobics can be defined as a physical activity that uses and supplies oxygen + fat, utilizing it for energy production in a specific time frame! Out of many energy production systems in the human body, Aerobics falls under the endurance system or aerobic glycolysis. For many, “aerobics” means attending an aerobic class in order to get an effective workout. However, there are many other alternative forms of effective aerobic exercises such as: Cycling (indoor or outdoor) Walking Swimming Dancing (especially Latin American) Rowing Shopping Walking your pet Playing a sport with your kids After a period of participation some might feel stagnated with their current exercises. At this point, an option might be to join a group class, which might also...

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Posted by on Dec 12, 2012 in Exercising, Nutrition | 0 comments

Exercise or Food?

Exercise or Food?

This is a global issue among many fitness seeking diet-conscious people who are trying to be healthy, look good, prevent disease, lose weight (reduce fat), and to carry on daily  physical and/or athletic activities. So what do most people do in order to achieve such goals as listed above? Many popular beliefs that the #1 way to GET RESULTS immediately and over the long-term include the following list: Exercising more and eating less Exercising and eat what they like Eating healthy without exercising Eating huge quantities and exercising a lot However, all of these approached are misnomers and yet are common mistakes people make in their fervent and zealous efforts to improve their physical appearance and achieve their health and fitness goals.  Instead, and according to worldwide research and studies performed by top fitness industry institutions, it’s widely recommended that exercising in accordance with your lifestyle requirements, eating healthy quantities of food in a balanced diet, and finding a healthy balance of all of your activities, is the only way...

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