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Posts Tagged ‘exercise’

What you eat before and after exercise can provide an enormous impact on the practice run. Eating the right foods, exercise can maximize and accelerate the body’s recovery after exercise. What foods should be consumed before, during and after exercise? Nutritionist Cynthia Sass, M.P.H., R.D. provide recommendations, as quoted from the Huffington Post.

Before Sport
Choose foods or snacks that are easily digested and will not make your stomach bloated or sick. If the food you eat is not digested immediately before or during exercise, energy will be trapped in the belly of the muscle and can not be used. In fact, the body requires more energy to burn fat and calories with the optimal exercise time. Undigested food can cause cramping and lethargic body.

To that end, consume foods that are low in protein, fat and well as before exercising. Protein, fat and fiber is a substance that makes you full longer. Three nutrients are good for those who sit all day at the office desk, but not good if you’re going to do high-intensity activity. The best food is a bowl of whole grain cereal (corn flakes without sugar, rice crispy) with skim or soy milk and one small banana, one hour before exercise.

When Sports
It’s important to cover your body with fluids either before, during or after exercise. If you tend to sweat a lot or exercise more than 60 minutes, drink sports drinks or isotonic drinks to keep the water content and energy, also replace electrolytes lost through sweat. But if you just work out less than an hour, just enough water consumption.

After Sports
After the exercise session, you have found time to eat ‘food recovery’ within 30 minutes (after exercise) if possible. During exercise, your body uses a lot of nutrients, and foods that are consumed should be able to restore the lost nutrients, necessary for the repair and restoration.

Food consumed should be rich in protein (for muscle recovery), complex carbohydrates (to restore carbohydrate reserves in muscle tissue), healthy fats and of course, fluid. You can eat the dish contains sauteed chicken, shrimp or edamame, brown rice or whole wheat and colorful vegetables.

Are stressed or sad? You can ease it with exercise. Some specific types of exercise can release chemicals that improve mood, called serotonin which makes you feel happy and positive. Even the Mental Health Foundation, a non-profit health organization in the United Kingdom have shown evidence that exercise is good for the treatment of depression.

Psychologically, physical activity can increase self confidence and make you think positively about your body shape. It’s some kind of exercise that can make you happy, as quoted from Idiva.

1. Swim
If you are experiencing stress and fatigue after a long day of work or feel restless, swimming will make you more calm, as your body glide across the water. Effect happy because swimming can be larger if you invite your friends or family swim together, while playing water volleyball or water hockey. In addition to fun, swimming is also a sport that is suitable for people with painful joints because the water will support your body. Exercise is also good for heart health, lung, asthma sufferers and help you sleep more soundly.

2. Dance
Dance, any type of dance is a very effective way to have fun and make you feel better. Classes can be done at the club, the gym, special classes and even homes. Choose your favorite music and dance, wear the best clothes that you feel comfortable, and dance! If you want you can learn one dance and use it for exercise. Salsa is a dance that are favorites to release stress. Invite a couple dancing together, intimacy with the he will improve your mood.
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Everyone knows, regular exercise is good for health. But many people are still reluctant to do so for reasons too busy or afraid of fatigue.

Though providing only one or two hours of time to exercise can give you many benefits, not only physically but also mentally. As reported by Ourvanity, these five reasons why you should exercise.

1. Healthy body
Without a doubt, exercise can make the body more healthy. Physical activity done regularly will improve the immune system that helps the body fight various viruses and diseases. Exercise done correctly will strengthen the heart and the body as a whole.

2. beauty
Exercise helps burn excess fat and calories, which means you can get a beautiful body shape and weight. In addition, exercise also blood flow which makes the face look flushed and flushed, so it looks more fresh. The combination of a balanced diet and regular exercise, can also make skin smooth and soft.

3. Socialization train
Physical exercise can be more fun when done with friends or in groups. Go to the gym can be one way to socialize and get new friends. In addition, a healthy competition during exercise group also trains our ability to communicate better. Read the rest of this entry »

It’s hard to sleep soundly every night? Do not rush taking sleeping pills, try exercising diligent from now on! According to one study, people who regularly exercise or go to the gym have a better quality of sleep and not weak in the afternoon, rather than those who rarely / never physically active.

Scientists have studied a sample of 2600 men and women, with ages between 18 to 85 years. The study wanted to prove the theory that physical activity done regularly can be a non-medical solutions to improve the quality of sleep.

From the research results were known, exercising 150 minutes per week can improve sleep quality by 65 percent. In fact, the effect is better than tranquilizers or sleeping pills.

“Physical activity not only helps streamline the waist and maintaining heart health, but also helps you sleep more soundly,” said Brad Cardinal, study researcher and associate professor at Oregon State University, United States, as quoted from My Health News Daily.

The study also found that participants who regularly exercise the right way (under the supervision of an instructor or follow the manual exercise), the risk of experiencing leg cramps during sleep is reduced by 68 percent. Meanwhile, 45 percent more able to concentrate during fatigue.

So, if you suffer from insomnia or trouble sleeping, probably because you rarely or never exercise. According to the researchers, as tired people tend to prefer to rest or sleep. And by doing physical activity can actually make you more awake.

“When tired, it might be easier for you to skip the gym to go to sleep, but regular exercise will provide many long term benefits for health,” says Brad.

Jogging is one sport that has many benefits. Exercise is constantly running and walking helps you stay healthy, physically fit and relieve stress always.

Although it looks easy and quite simple to do, still have no rules when running this activity. There are several things you should do and should not be done so that the benefits can be felt maximally jogging and reduce the risk of injury. Here are tips when doing your jogging you should know, as reported by the All Women stalk.

Do’s:
- Warming. Make sure your body is ready before intense activity. Heating can be done is to walk, bike, jog or stretch. Start with the movement slowly and gradually speeding up the steps. Heating also serves to determine how far and how fast you can run. With many heating and exercise, you can jog faster in periods of time.

- Wear proper clothing. It may sound trivial, but the way you dress also determine the success of the exercise program of jogging. First of all, look for shoes specifically for runners. The right shoes to help prevent back injury, prop feet well and makes it feel comfortable. Proper shoes also prevent you from falling or slipping as it passes through difficult terrain. Do not ignore also sports bra, because this type of underwear is able to support the breasts while running and avoid back pain.
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