keene36fitness…fitness 4 all
Lance W. Keene, NASM-CPT, BodyBugg-Practitioner, Apex Fitness-Fitness ProfessionalArchive for children and fitness
Keep Your Kids Moving!!!
A recent study conducted by the American College of Sports Medicine (ACSM) investigated the link between physical activity in children and academic performance in school. Initially, researchers predicted that kids who took physical education (PE) during the school day would do better academically, since it helps reduce boredom and helps kids stay focused.
The study, reported in ACSM’s official journal, Medicine & Science in Sports & Exercise, examined 214 children of middle school age. All students were randomly assigned to a PE class in either the first or second semester of the school year. Researchers collected information on each student’s activity level in and outside of the PE class, and compared their level of activity to their grades in the subjects of math, science, world studies and English.
Surprisingly, researchers found that being enrolled in PE (moderate activity for 30 minutes, 5 days per week) did not influence the children’s grades. The government’s Healthy People 2010 guidelines recommend vigorous activity for 20 minutes, at least 3 days per week. This study showed that the more active children were, such as participating in a sport or other vigorous activity, the better they did in school. Most of the children who did exercise “vigorously” did so outside of school, by playing sports like soccer, basketball, football, baseball and softball.
These ACSM researchers recommend that physical education classes include more vigorous activities for kids. Other research also shows that active children do better in school, are better able to concentrate, and even exhibit fewer behavior problems. If your child’s school isn’t requiring enough physical activity, encourage your child to participate in a school or club sport that she enjoys. Team sports teach kids more than fitness—they improve motor skills, increase self-esteem, and foster cooperation and teamwork. Even non-athletic children can meet physical activity recommendations with non-competitive activities such as biking, swimming and jogging and by dancing or playing games like tag.
Just by keeping your kids active and staying involved with after school programs and activities leads to endless social behaviors that are favorable to our society. If your lucky enough to live by a Life Time Fitness you should check out thier kids programs and Camps!!! Visit www.lifetimefitness.com
Eating and Pregnancy…What to do.
It’s okay to give in to the occasional craving for Twinkies or ice cream, as long as you make smart choices about the nutrients you consume overall. Follow our eat-right guidelines to stay healthy yourself, and to help your unborn baby grow.
Concentrate on carbohydrates.
Bread, rice, pasta, cereals, fruits, and vegetables are your body’s primary sources of fuel and should provide more than half of your daily calories. Try to have at least nine servings of whole-grain foods, four servings of vegetables, and three servings of fruits to give you not only energy but also fiber, vitamins, and minerals. Instead of grabbing a candy bar, satisfy your sweet tooth with fruits that are rich in vitamin C, such as oranges, berries, and melon. Also, vary your vegetable choices to include those that are dark-green and leafy (spinach, broccoli), deep-yellow or orange (carrots, sweet potatoes), and starchy (potatoes, corn).
Eat meat — and other protein sources.
Protein maintains muscles, and manufactures cells, enzymes, and hormones. It also helps produce the extra blood you need for your baby to develop normally. Poultry, fish, lean meats, low-fat dairy products, and some combinations of grains and legumes, such as rice and chickpeas or black beans, are packed with protein. Eggs and nuts are good sources, too. Aim to include at least three servings of poultry, fish, meat, or legumes, and three or four servings of low-fat or nonfat milk, yogurt, or cheese in your diet every day.
Go for the fats in fish.
Fish is loaded with omega-3 fatty acids, which are instrumental to your baby’s vision and brain growth. They also work to improve a woman’s blood pressure, blood clotting, and immune response. All seafood provides omega-3 fatty acids, but salmon, bluefish, and trout have the highest concentrations. Restrict your consumption of swordfish and tuna to twice a week, however, because of their potentially high mercury content.
Take your vitamins.
Prenatal supplements offer vitamins and minerals that you can’t always absorb from food. These nutrients serve many functions, from releasing the energy in food to building bones and normalizing heartbeat. Plus, supplements help you meet your increased folic-acid and iron needs during pregnancy. Get your doctor’s approval of a supplement before taking it, and never take more than the recommended amount of any nutrient. Too much vitamin A, for instance, can cause birth defects. In addition, avoid all herbal supplements while you’re pregnant. Be careful when picking a supplement, if you do not know what to do go to www.apexfitness.com They have the utmost integrity when it comes to supplements.
Fuel up on folic acid.
Although folic acid, the man made form of the B vitamin folate, is important throughout pregnancy for producing red blood cells and staving off anemia and premature delivery, it’s most critical during the first month, to prevent spina bifida and other neural-tube birth defects. The Centers for Disease Control and Prevention, in fact, estimates that up to 70 percent of neural-tube defects could be prevented with adequate folic-acid intake.
Because many women aren’t aware they’re expecting until weeks into their pregnancy, it’s crucial for all women of childbearing age to get 400 micrograms (mcg) of folic acid daily. During pregnancy, the need jumps to 600 mcg. Synthetic folic acid, which also helps ward off heart disease, is absorbed at nearly twice the rate as the natural form, so get the bulk of your daily requirement in a supplement, says Ward. Breads and cereals fortified with folic acid are excellent sources, too. Lentils, spinach, asparagus, and orange juice are also high-folate foods.
Double up on iron.
Iron helps produce hemoglobin (the part of the red blood cell that carries oxygen from the lungs to the tissues), which is vital to your baby’s growth. In your last trimester, the baby builds up iron reserves to last for four to six months after birth, until she starts eating iron-rich solid foods. Fetuses are efficient parasites, If there’s not enough iron, the one who ends up deficient is the mother.
A pregnant woman needs 30 milligrams (mg) of iron daily; many prenatal supplements meet this amount. Still, aim to eat iron-rich foods, such as meat, poultry, seafood, spinach, and potatoes with the skin. Increase your body’s iron absorption by eating vitamin C-rich foods (such as broccoli, peppers, or tomatoes) at the same time. Avoid coffee and tea with meals; they inhibit iron absorption. One downside: Iron may lead to constipation. For relief, eat high-fiber foods, such as fruits and vegetables.
Bone up on calcium.
It builds your baby’s bones and teeth. If there’s not enough in your diet, the fetus will draw calcium from your bones, putting you at risk for osteoporosis later in life. You need a minimum of 1,000 mg a day.
Low-fat or nonfat milk, processed cheeses, and yogurt are great sources (about 300 mg per serving), but there are many calcium-rich nondairy alternatives: calcium-fortified orange juice or tofu; sardines and canned salmon (with the bones); and dark-green, leafy vegetables. If your doctor recommends taking a calcium supplement, steer clear of those made from bonemeal or oyster shells, since they can contain dangerous levels of lead or other pollutants, and those with added vitamin D, an excess of which can harm the fetus. If you take both calcium and iron supplements, do so at different times of day, because they can interfere with each other’s absorption.
Water is your Friend.
Your fluid needs increase during pregnancy, partly to keep pace with your burgeoning blood supply, most of which is water. Plain old H2O is your best bet for keeping up with the demand. Water also cools your body, moves nutrients and waste, prevents constipation, and provides a cushion for your baby. Drink at least eight 8-ounce cups of fluid a day; low-fat milk and juice count. A cup a day of coffee or other caffeinated beverages won’t hurt the baby, but it may dehydrate you. To find out whether you’re getting adequate fluids, check your urine: If it’s light yellow or clear, you’re drinking enough; if it’s dark yellow, drink more.
Also, because the kidneys excrete salt actively during pregnancy, be sure to include a moderate amount of iodized salt in your diet. Not consuming enough salt during pregnancy may actually predispose you to high blood pressure, and a lack of iodine can cause a form of mental retardation called cretinism in your child.
Beware the bacteria bearers.
During pregnancy, avoid soft cheeses, such as Brie, Camembert, blue, and feta. They may harbor Listeria monocytogenes bacteria, which can lead to dangerous form of food poisoning called listeriosis. (Hard, processed, cream, and cottage cheeses are okay.) Pregnant women are about 20 times more likely than other adults to get listeriosis, which can cause miscarriage, premature delivery, stillbirth, and newborn infections. Also taboo: raw or undercooked meat, poultry, seafood, and eggs, as well as unpasteurized milk and juice. All can pass along food-borne illness.
Finally, be sure to store, handle and prepare foods properly; wash utensils, cutting boards and your hands thoroughly with soap and water; and replace your sponges and dishcloths frequently.
Vary your diet if you’re a vegetarian.
Vegetarians who follow a diet that includes milk and egg products should have no trouble obtaining the necessary nutrients in pregnancy. Just be sure to eat an assortment of grains, fortified cereals, legumes, vegetables, and seeds throughout the day.
Vegans, who eat no animal products, may need vitamin B12, vitamin D, zinc, and calcium supplements prescribed by their doctors. Also, the iron found in plant foods may not be absorbed as well as the iron in meats, warranting a supplement.
If you’re a religious Muslim who doesn’t eat pork or a religious Jew who doesn’t eat pork or shellfish or combine meat and dairy products at the same meal, don’t worry. As long as a diet has a variety of foods from different food groups, you should get the nutrients you and your baby need. One caution: Some religions have fasting days, but pregnant women should never fast.
If you are lactose intolerant, opt for calcium-rich nondairy foods such as collard greens, figs, and sardines with bones; your doctor may also recommend calcium supplements. Nonprescription drops and tablets containing lactase, the intestinal enzyme that’s responsible for lactose digestion, are safe to take with dairy foods during pregnancy.
Don’t lose sleep over food.
If you can’t stand broccoli or you can’t stomach dairy products, simply find alternatives. Avoiding alcohol is absolutely paramount. But avoiding a brownie — or any other foods you enjoy — is not.
*As usual please discuss all topics with your Dr.
If Your Child Doesn’t Like Sports
Team sports can help a child gain self esteem, coordination, spatial awareness, confidence, and general fitness, and help them learn how to work with other kids and adults. But some kids aren’t natural athletes and they may tell you – directly or indirectly – that they just don’t like sports. What then?
Why Some Kids Don’t Like Teams
Every child doesn’t have to join a team, and with enough other activities, kids can be fit without them. But it’s a good idea to find out why your child isn’t interested. You might be able to help solve any deeper concerns your child might be having, or steer your child toward something else. Talk with your child and let him or her know that you’d like to work on a solution together. That solution might mean making changes and sticking with the team sport or finding a new activity to try.
Here are some reasons why your child might not like sports:
Developing Basic Skills
Though many sports programs are available for preschoolers, it’s not until about age 6 or 7 that most kids have the physical skills, the attention span, and the ability to grasp the rules needed to play organized sports. If your child hasn’t had much practice in a specific sport, it may take a while for him or her to be expected to reliably perform necessary skills such as kicking a soccer ball on the run or hitting a baseball thrown from the pitcher’s mound. Trying and failing, especially in a game situation, might frustrate your child and make him or her nervous.
What You Can Do. Practice with your child at home. Whether you’re shooting baskets, playing catch, or going for a jog together, you’re giving your child an opportunity to build his or her skills and fitness in a safe environment. Your child can freely try – and risk failing – new things without the self-consciousness of being around his or her peers. And you’re also getting a good dose of quality together time.
Coach or League Is Too Competitive
A kid who’s already a reluctant athlete might feel extra-nervous when the coach barks out orders or the league focuses heavily on winning.
What You Can Do. Investigate sports programs before signing your child up for one. Talk with coaches and other parents about the philosophy. Some athletic associations, like the YMCA, have noncompetitive leagues. In some programs, they don’t even keep score. If you live near a LIFETIME FITNESS ( www.LIFETIMEFITNESS.com ) our Member Activities Department has great kids programs!!!!
Keep in mind that as kids get older, they can handle more competitive aspects such as keeping score and keeping track of wins and losses for the season. Some kids may be motivated by competitive play, but the average child may not be ready for the increased pressure until he or she is 11 or 12 years old. Remember that even in more competitive leagues, the atmosphere should remain positive and supportive for all the participants.
Stage Fright
If your child isn’t a natural athlete, or is a little shy, he or she might be uncomfortable with the pressure of being on a team. More self-conscious kids also might worry about letting their parents, coaches, or teammates down. This is especially true if the child is still working on basic skills and if the league is very competitive.
What You Can Do. Keep your expectations realistic – most kids don’t become Olympic medalists or get sports scholarships. Let your child know the goal is to be fit and have fun. If the coach or league doesn’t agree, it’s probably time to look for something new.
Still Shopping for a Sport
Some kids haven’t found the right sport. Maybe your child didn’t have the hand-eye coordination for baseball, but he or she has the drive and the build to be a swimmer, a runner, or a cyclist. The idea of an individual sport also can be more appealing to some kids who like to go it alone.
What You Can Do. Be open to your child’s interests in other sports or activities. That can be tough if, for instance, you just loved basketball and wanted to continue the legacy. But by exploring other options, you give your child a chance to get invested in something he or she truly enjoys.
Other Barriers
Different kids mature at different rates, so it’s common for there to be a wide range of heights, weights, and athletic abilities among kids of the same age group. So if your child is much bigger or smaller than other kids of the same age – or less coordinated or not as strong – he or she may feel self-conscious and uncomfortable competing with them. Your child also may be afraid of getting injured, or worried that he or she can’t keep up. A child who is overweight might be reluctant to participate in a sport, for example, while a child who has asthma might feel more comfortable with sports that require short outputs of energy, like baseball, football, gymnastics, golf, and shorter track and field events.
What You Can Do. Give some honest thought to your child’s strengths, abilities, and temperament, and find an activity that might be a good match. Some kids are afraid of the ball, so they don’t like softball or volleyball, but may enjoy an activity like running. If your child is overweight, he or she might lack the endurance to run, but might enjoy a sport like swimming. Your child may be too small for the basketball team, but may enjoy gymnastics or wrestling.
Keep in mind that some kids just prefer sports that focus on individual performance rather than teamwork. Remember that the goal is to prevent your child from feeling frustrated, wanting to quit, and being turned off from sports and physical activity altogether.
With good communication, you may be able to address your child’s concerns. Other issues may naturally fade as your child grows. If you can understand what your child is going through and provide a supportive environment, you can help your child succeed in whatever activity he or she chooses.
Ways to Stay Fit Outside of Team Sports
Even kids who once said they hated sports might learn to like team sports as their skills improve, or if they find the right sport or a league with the right level of intensity. But even if team sports never thrill your child, there’s plenty a kid can do to get the recommended 60 minutes or more of physical activity each day.
Free play can be very important for a child who doesn’t play a team sport. What’s free play? It’s the activity kids get when they’re left to their own devices, like shooting hoops, riding bikes, playing whiffleball, playing tag, jumping rope, or dancing.
Outside of the most common team sports, your child might want to try individual sports or other organized activities that can boost his or her fitness. Here are some ideas:
- swimming
- horseback riding
- dance classes
- inline skating
- cycling
- cheerleading
- skateboarding
- hiking
- golf
- tennis
- fencing
- gymnastics
- martial arts
- yoga and other fitness classes
- Ultimate Frisbee
- running
Supporting Your Kid’s Choices
Even if the going’s tough, work with your child to find something active that he or she likes. Try to remain open-minded. Maybe your child is interested in an activity that is not offered at his or her school. If your daughter wants to try flag football or ice hockey, for example, help her find a local league or talk to school officials about starting up a new team.
You’ll need to be patient if your child has difficulty choosing and sticking to an activity. It often takes several tries before a child finds one that feels like the right fit. But when something clicks, you’ll be glad you invested the time and effort. For your child, it’s one big step toward developing active habits that can last a lifetime.
Note: Please remember before starting your child on any sport or fitness program you should have a physical examination done for them. Kids with undiagnosed medical conditions such as vision, hearing could have a hard time playing sports and could discourage them from trying to play or staying involved. More importantly for thier safety though.
Kids And Strength Training…What You Need To Know About Your Kids In a Fitness Center
Strength training can be a fun way for your child to build healthy muscles, joints, and bones. With a properly designed and supervised program, your child can improve his or her endurance, total fitness level, and sports performance. Strength training can even help prevent injuries and speed up recovery.
What Is Strength Training?
Strength training is the practice of using free weights, weight machines, and rubber resistance bands to build muscles. With resistance the muscles have to work extra hard to move. When the muscles work extra hard, they grow stronger and more efficient.
Strength training can also help fortify the ligaments and tendons that support the muscles and bones and improve bone density, which is the amount of calcium and minerals in the bone. And the benefits may go beyond physical health. Young athletes may feel better about themselves as they get stronger.
The goal of strength training is not to bulk up. It should not be confused with bodybuilding and powerlifting, which are not recommended for kids and teens. In these sports, people train with very heavy weights and participate in modeling and lifting competitions. Kids and teens who do those sports can risk injuring their growing bones, muscles, and joints.
Age Guidelines on Strength Training
Generally, if your child is ready to participate in organized sports or activities such as baseball, soccer, or gymnastics, it is usually safe to start strength training.
A child’s strength-training program shouldn’t just be a scaled-down version of an adult’s weight training regimen. A trainer who has experience in working with kids should design a program for your child and show your child the proper techniques, safety precautions, and how to properly use the equipment.
Kids as young 6 years old can usually do strength-training activities (such as push-ups and sit-ups) as long as they can perform the exercises safely and follow instructions. These exercises can help kids build a sense of balance, control, and awareness of their bodies.
Typically, it’s a good idea for younger kids to stay away from heavier weights. Instead, they should lift small amounts of weight with a high number of repetitions. In general as kids get older and stronger, they can gradually increase the amount of resistance they use. A trained professional can help your child determine what the appropriate weight may be.
Strength-Training Safety
As with any sport, it’s a good idea to have your child visit a doctor before beginning a strength-training regimen. If the doctor signs off on the idea, you’ll need to make sure that your child will be properly supervised, using safe equipment, and following an age-appropriate routine.
Muscle strains are the most common form of injury, and the lower back is the most commonly injured area. But these injuries usually happen because the child has not used the proper lifting technique or is trying to lift too much weight.
As long as your child is using the proper techniques and lifting an appropriate amount of weight, strength training shouldn’t have any effect on your child’s growth plates, the layer of cartilage near the end of the bone where most of the bone growth occurs.
Strength training should not involve the use of anabolic steroids. Some young and professional athletes have abused these drugs to build muscles and improve athletic performance and appearance. But these drugs, some of which are illegal, can pose severe risks to physical and psychological health.
A Healthy Routine
In general, kids and teens should tone their muscles using a low amount of weight and a high number of repetitions, instead of trying to lift a heavy load one or two times. The amount of weight will depend on your child’s current size and strength level. But in general, your child should be able to lift a weight with proper technique at least 10 to 12 times. If he or she can’t lift the weight at least 10 times, it’s likely that the weight is too heavy for your child.
Kids shouldn’t even consider concentrating on adding muscle bulk until after they have passed through puberty. Even then, it’s important to focus on technique so that they can strengthen their muscles safely.
The focus of each training session should be on proper form and technique, and if free weights are used, there should be an adult around to spot your child. The National Strength and Conditioning Association ( http://www.nsca-lift.org/ ) has created the following guidelines for strength-training programs:
- An instructor-to-child ratio of at least 1 to 10 is recommended.
- The instructor should have experience with children and strength training.
- When teaching a new exercise, the trainer should have the child perform the exercise under his or her supervision in a hazard-free, well-lit, and adequately ventilated environment.
- Calisthenics and stretching exercises should be performed before and after strength training.
- Children should begin with one set of 10 to 15 repetitions of six to eight exercises that focus on the major muscle groups of the upper and lower body.
- Children should start with a relatively light weight and a high number of repetitions and increase the load and decrease the repetitions as strength improves. Progression can also be achieved by increasing the number of sets (up to three) or types of exercises.
- The trainer should be working on balance, stability, and spatial awareness as well.
- Two to three training sessions per week on nonconsecutive days is sufficient.
- Another reference for training kids and strength training moderation is the National Academy of Sports Medicine ( www.NASM.org ).
Note: Please remember before starting your child on any sport or fitness program you should have a physical examination done for them. Kids with undiagnosed medical conditions such as vision, hearing could have a hard time playing sports and could discourage them from trying to play or staying involved. More importantly for thier safety though.
How young is too young to begin a Fitness Regimen?
Encouraging your child to be physically active is important at any age. In fact, kids who are active at a young age tend to stay active later in life, and they have a lower risk of becoming obese or developing heart disease.
For example, a child at 5 years old will most likely get their excersise from playing tag, running, or kicking a ball around, etc. Encouraging your child to play and be active earlier will also promote cognitive development and dexterity. Parents today, please make sure your children get plenty of playtime outside, away from the TV. Sunshine (in moderation) has been shown to both to give your body Vitiman D but also promotes well being. No one is suggesting to go and fry yourself on a beach or at the pool, but many scientists believe that “safe sun” — 15 minutes or so a few times a week without sunscreen — is not only possible but helpful to health. Also, join in as much as possible. Not only will both of you enjoy the time spent together, but you all will benefit from the active example you set and a family that plays together stays together.
Note: Please remember before starting your child on any sport or fitness program you should have a physical examination done for them. Kids with undiagnosed medical conditions such as vision, hearing could have a hard time playing sports and could discourage them from trying to play or staying involved. More importantly for thier safety though. For more information about the sun and the benefits of vitiman D you can visit http://www.usatoday.com/news/nation/2005-05-21-doctors-sunshine-good_x.htm
Nutrition And Your Teenagers
For college and high school students, food is thier friend and enemy. Between fun stuff (like football games, parties, and dances, I know I have a fifteen year old daughter) and difficult tasks (like midterms and research papers), it may seem like your kids don’t have a lot of time left to exercise and eat right. It is not uncommon for students to let their health slide and choose the TV instead of the health club. Before you know it, they are overweight and your young adult is trying to figure out how to lose 20 pounds!
There is a better way to do this. By establishing some simple, healthy nutrition and fitness habits, you can help your older children avoid gaining weight and have more energy for school and everything else.
On the nutrition side, encourage your kids to make the right choices, such as:
- Enjoying a good breakfast for all-day energy and fewer cravings later.
- Eating fruit or nuts (instead of pizza or potato chips) for late-night study snacks. If you or your teen can prepare snacks ahead of time, they’ll be less likely to resort to unhealthy fast food when in a pinch. Choosing healthier foods will stabilize their energy levels throughout the day (and night).
- Drinking plenty of water to help the body remove waste and reduce hunger. Encourage your student/child to keep a water bottle with her all day and drink that in class instead of high-calorie drinks like soda.
- If your children practice healthy habits more often, they’ll have plenty of energy and less of the stress that comes with school. High school and college are times when healthy habits are made, so encourage them to put forth effort now and reap the benefits of a healthy lifestyle for the rest of their lives! They only get one body!!!! Help them treat it like a temple.
- Lets Rescue our children!!!!
-LK36
An Abducted Child Is Everyones Child!
I have recently came across a billboard for Wireless Amber Alerts. In today’s world we can put the word out quicker about an abducted child. Not everyone is on the freeway to see those information boards when an amber alert is posted. Sometime the vehicle being looked for might be on surface streets in a parking lot, etc. There is a new way to communicate to the nation and save a child’s life! You can register your mobile phone at www.wirelessamberalerts.com . Your number will not be given to a third part or sold for marketing. If your a parent this could save your child’s life someday. Lets do everything we can to keep them safe. Thanks everyone 
The Importance of Water (Part Duex): Water and Performance
I can not begin to explain or stress enough how important proper hydration is!!!! The hum,an body can not adapt to dehydration, which impairs every physiological function. Studies show that fluid loss of even two percent of the body weight will adversely affect circulatory functions and decrease your performance levels, regardless if your a pro athlete or a new exerciser!!!
Some Effects of Dehydration:
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Decreased blood volume
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Decreased performance
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Decreased blood pressure
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Decreased sweat rate
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Increased core temperature
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Water Retention
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Increased heart rate
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Sodium retention
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Decreased cardiac output
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Decreased blood flow to skin
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Increased percieved exertion
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Increased use of muscle glycogen
Now if you have a regular daily pattern of exercise and water and food consumption that is followed;-), average body weight will provide a very good index of the body’s state of hydration. For example in ultra distance races knowing this information about the body the organizers of these races make it mandatory for competitors to weigh themselves at stations along the course and require each runner to consume enough fluid to regain a predetermined body weight before being allowed to continue.
Thirst alone is a poor indicator that you need water. Atletes consistantly consume inadequate fliud, managing to replace fifty percent sweat losses. A good way to keep track of how much one needs to drink is to first determine his or her avaerage daily weight. Use this number as your normal hydration weight, ie your walking around weight. I would not recomend a practice or competition until you weigh close to or exactly your walking weight. Continue to drink water, juice, or a sports drink during exercise to maintain your starting weight.
Guidelines for fluid replacement are as follows:
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Drink 16 oz of fluid every two hours prior to exercise. An additional eight to 16 oz may be in need in warmer climates.
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Drink 20-40 oz of fluid for every hour of exercise.
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Fluids should be cold, due to more rapid gastric emptying.
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If exercise exceeds 60 min, use of a sports drink (containing up to eight percent carbohydrate) can replace both fluid and dwindling muscle-glycogen stores.
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Exercising for less than 60 min, water is the choice of “the experts” for fluid replacement.
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The goal is always to replace sweat and urine losses.
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Drink 20 oz of fluid for every pound of body weight lost after an exercise bout, especially if rapid rehydration is necessary. As in twice a day training.
Water is our life source, our bodies are over 60 percent!!! H2O is important!!! Drink up people!!!!
Water (part one)
The Importance of Water
Water is approximately 60 percent of our body by weight. Whereas deficiencies of nutrients such as the macronutients, vitamins and minerals may take weeks or even years to develop, a human can only survive a couple days without water!!! So lets drink up everyone:-)
Consuming an adequate amount of water will benefit you in the following ways:
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Endocrine-gland function improves
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Fluid retention is reduced
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Liver functions improve, increasing the use of fat for energy
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Natural Thirst returns
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Appetite decreases significantly
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Metabolic functions improve
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Body-Temperature regulation improves
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Blood volume is maintained
On average, an individual should drink about 96 ounces of H2O per day. Those trying to lose weight should be drinking an additional 8 ounces of H2O per 25 pounds above ideal weight. Also note that if you live in a hotter than normal climate you must increase your water intake as well. Read the rest of this entry »
