It never fails but as soon as I wrote all my Weight Loss, Weight Gain,
Fitness and Nutrition type of tips I had a few left over that couldn't
really be placed into these categories. But as you will see they are right
on the money for your general health and fitness and can be used in your
everyday activities.
Lets take a peek:
What Is A Healthy Diet - A healthy diet satisfies two criteria: It contains
enough fibre and a number of micronutrients including vitamins and minerals
to maintain a healthy body. It is balanced in forms of fat, protein, and
carbohydrates and micronutrients.
Don't Train With The Flu - This is one of the biggest exercise blunders you
can make A number of temperature raising viruses, including the flu can
affect the muscles. People often forget that the heart is also a muscle and
can be weakened by the flu virus. Normally our hearts can cope with the
strain of this, but exercising on top of an already weakened heart is
potentially fatal. After a bout of the flu, you should wait at least 48
hours before exercising again.
Cool Down - When you do a strenuous workout the blood vessels in your
muscles dilate to deliver more blood for the muscles to operate. The skin
vessels also dilate to increase the heat loss from your body, which is why
you get flushed after exercise. If you don't give your blood and skin
vessels enough time to recover, and jump straight under hot water your skin
vessels will dilate even further. Then your heart goes into overdrive trying
to pump blood throughout the body. Ultimately you might notice symptoms
like faintness, dizziness or at worst, you could even collapse.
Don't Eat Before Exercising - Always try to eat two or three hours before
your exercise and not after that. If you do eat before exercise you can
develop what is known as "dumping syndrome' where the blood supply that
normally goes to your muscles during exercise is diverted to your gut. This
means that you're not getting enough blood to your muscles, which can cause
you to become lethargic and faint.
Try to Give Up Smoking - the best and easiest way to give up smoking is to
replace it with another habit. Unfortunately, quitting has been associated
with weight gain if you replace your cigarette habit with a candy or snack
food habit. So replace the smoking with the habit of exercise!! Nothing
tough or painful at first and build up to it. A five minute walk instead of
a cigarette and aim to build it up slowly and easily.
Before, you will be fitter, you will be healthier and your body will be more
you realize tight and toned. You will feel better in the morning, your
breath will be worth being near again and fingernails, hair and skin will
take on a much younger fresher look!! Of the people who die from lung
cancer, 95% of them smoke.
Protein Power - Carbohydrates supply the sort of calories easily burned
during cardiovascular exercise, but protein plays an important part in
building muscle mass - or rather in not storing food as fat. "This is
largely because the bulk of protein that is eaten will be used to build
muscle". Further the average male will lose 500gms of muscle - not fat -
every year once he stops regular exercise. While older men and women are
usually touted as the beneficiaries of strength training so to are the
young.
Planned Exercise - I suggest you start with 100 minutes per week of mildly
puffing exercise be it 2x50 mins, 3x35 mins, 4x25 mins, 5x20 mins all of
which produce the same results. Mix up your aerobic activities in the gym;
use the treadmill, bike, climber or any other training gear available to
you.
Keep A Training Log - Keep a training log for all your fitness requirements,
keeping account of the reps you are using, how many sets, what weights you
are using and also the date, time and where the workout took place is
imperative for gauging your day to day progress. Also recording all cardio-
vascular activities is just as important.
In conclusion, these general health and fitness might have been left to last
but the are still right up there as far as your health and fitness is
concerned.
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