Water And Exercise

According to research, the human body is made up of over 75% of water, and as we all know, we cannot live without water.  The fact is, we can only survive for a total of 3 days without water.  Water has however, been replaced in most diets by soft drinks and other sugar sweetened refreshments.  Keep in mind that water is a healthier and necessary for you to achieve a better health and longevity.

Your own personal need for water can vary greatly due to exercise, weight, and temperature.  Research has proven that over 2/3 of adults don't get the water they need on a daily basis.  By drinking water on a regular basis you can replenish your body and keep it well hydrated and functioning as it should be.

A majority of us wait until we are thirsty before we drink water.  Bear in mind that by so doing you cannot meet the gauge of the water needs for the body.  By the time you are thirsty you have already lost two of more cups of the body's water supply.  Therefore, drinking water regularly is much better than simply waiting until you are thirsty.

It is very important that you don't substitute beverages with alcohol and caffeine for water.  The reason being that those beverages act as a diuretic and can cause you to lose more weight through increased urination.  You may think and feel as if you are getting more water through these beverages, although the fact is that you are letting it go almost as fast as you consume it.

Anytime you exercise, you need more water. Due to perspiration, your body will lose quite a bit of water.  For each pound lost due to exercise, you need to drink 2 cups of water.  Even when you lay down to sleep, your body loses water.  By drinking a glass or more of water before you go to sleep, you can wake up with your body functioning as it should be.

It should become more obvious that when you are sick you will need more water than any other time.  When you get a cold or flu, your body can become dehydrated quickly.  You can help to prevent this by drinking more water when you are sick.

Always make it a habit to drink water on a daily basis.  You should keep a bottle of water with you at all times and drink it throughout the day.  You should also learn to drink water instead of other beverages that cannot take the place of water in your body.

Eating And Exercise

The main purpose of engaging in regular exercise is to maintain good health. To have the energy needed to exercise and to carry out your day to day activities properly, you need a proper diet and a healthy eating habit. To get the best of your exercise, what you eat before and after you workout is very important.

It does not matter if you are doing a cardio workout or a resistance workout, always make sure you eat a balanced diet containing a mix of protein and carbohydrates.  What determines the percentage of carbohydrate and protein you consume is the type of exercise you are doing and the intensity level you plan to work at.

The ideal time for you to eat your pre workout meal is at least one hour before your workout time.  If you plan to work at a low intensity level, your calories intake during your pre work out meal should be kept low.  If you plan to exercise at a high level of intensity, you will probably need a high level of calorie intake in your pre workout meal.

Eating a mixture of carbohydrate and protein will give a longer sustained energy from the carbohydrates while the protein will keep the muscles from breaking down during exercise workout. 

Eating after you exercise is just as important as your pre workout meal.  Anytime you exercise, regardless of the form or type of exercise you went through, you deplete energy in the form of glycogen.  The brain and central nervous system rely on glycogen as their main source of fuel, so if you don't replace it after exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.

Keep in mind that mostly during resistance exercise, you'll break down muscle tissue by creating micro tears.  What this means, is that after a workout, your muscles will instantly go into repair mode.  Protein is the key here for muscle repair, and you don't want further muscle breaking down even to create fuel to replace lost glycogen.

Once you have finished an exercise session, you'll need to consume mainly carbohydrates and protein, preferably those with high fiber.  Rice, oatmeal, whole wheat pasta, and fruits are excellent sources. The protein will help to build up and repair muscle tissues so that the muscles can increase in size and strength. The carbohydrate will not only replace the lost muscle glycogen but will also help the protein get into muscle cells.

Children And Exercise

If you have a child of about 6 to 8 years old that wants to start exercising and lifting weights, you may be wondering what to do.  While some think it is perfectly okay for children to exercise, others think differently.

The fact is that it is  beneficial for your child to partake in exercise  or a weight training regimen, however there are few things you should keep in mind.

No matter how you look at it, children are not adults therefore you can't use the same methods and intensity for adults also for children, as children are different from adults emotionally, anatomically, and physically.

The skeletal bones of children don't get mature until they get to between 14 - 22 years of age.  Exercising during childhood can have a very critical effect on their bone health that can last for their entire lives. 

Children have immature temperature regulation systems due to their having a large surface area compared to their muscle mass which will cause them to be more susceptible to injury when they are not properly warmed up.

Children don't sweat as much as adults do, so they will be more susceptible to heat exhaustion.  Due to their low muscle mass and immature hormone system, it makes it harder for them to develop strength and speed. Their breathing and heart response during exercise are also different from that of adults, which will affect their capacity to exercise.

Before setting up exercise programs for children, first and foremost you should obtain a medical clearance.  The first approach to designing a program is to establish a repetition range of 8 - 12 and keep the work load appropriate for the range.

You should ensure that workouts are spread out enough to have at least 1 - 2 full days of rest between workouts. The main focus when working out should be on the form of every exercise performed, and not on the amount of weight being lifted.

Before weight training, warm up and stretching should be done.  Start your children off with light loads and then make adjustments accordingly.  No more than 3 non consecutive exercise sessions should be done in a week.   

You should also see to it that they drink plenty of water before, during, and after exercise.  Getting enough water is very important with exercise, as it is often times very easy to get dehydrated, especially with children.

Choosing The Right Exercise For You

The type of exercise you do depends on activities you like and the ones you dislike. Do you like using or buying exercise equipment or not, can you afford to pay gym membership subscription fees, these are some of the things you need to consider when choosing the type and place of exercise suitable to you.

If you choose activities you don't enjoy doing, it is likely you are not going to keep doing it for a long period of time.  Think about it - if you don't like jogging, it would be difficult for you to get up at 6 AM and go running.  If you can't find activities or sports you like doing, walking is a very good alternative.

Walking is a very great exercise, as it suits all levels of fitness.  Anyone can start a walking program at anytime. It is only the intensity and duration that differs.  Walking is also a social exercise, as it is not difficult to find a training partner to chat with while exercising.  Walking with a partner will make it less boring and fun to partake in.

No matter what exercise you choose you should start at a low intensity and build up over a period of weeks, this is very essential to the longevity of your exercise program.  If you start off too hard, you could end up with an injury which will require time off to heal and may discourage you from starting all over again.To make it more interesting, you should try walking a different course every few days.  You can also roster a different partner to walk with each day of the week.

If you don’t enjoy walking, then you may try a fitness center or gym.  They have loads of variety and normally have trainers on hand to answer any question you have.  When choosing a fitness center or a gym, make sure that they give you the needed good service.You should make sure that the equipment they use is up to date and well taken care of. 

If you still are not sure of what exercise or activity you should do, take a look at tennis, football, handball, and basketball. These are all good social activities in most areas, and you can even meet new friends.  Tennis is great for fitness although it is not for beginners.

You are advised to see your doctor before starting any new exercise program.

REASONS YOU MUST STICK TO YOUR EXERCISE PROGRAME

When you set out on an exercise quest, you are ready and determined to go. However most people give up when the going gets tough.With the following reasons in mind, you will keep going and not give up.


FEELING GREAT ABOUT YOUR BODY
You tend to be more confident when you have a better looking and fit body. This also help boost yourself esteem. The mirror becomes your friend regardless of where you are.


HEALTHY LOOKING
One of the benefits of regular exercise is good health.Sticking to your exercise program makes you look healthier internally and externally, always admired any time any where.


ATTRACTING THE OPPOSITE SEX
The first impression when you are meeting people for the first time is physical. When you are fit and good looking, you stand a better chance of getting more looks and admiration from the opposite sex.


STICKING TO YOUR GOALS
Sticking to your exercise program can help you cultivate the habit of following your set goals through. This is one of the best habits of successful people.


YOU WILL BE ENERGIZED
When you stick to your exercise program you become energized and strengthened. You will be able to carry out your day to day activities without easily getting tired and stressed up.


Always consult your doctor before starting a new exercise program.