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Posts Tagged ‘exercise’

After rush and busy days for quie a long time … now I’m going to continue posting

Beauty is not just about good looking or something to with hair doing, body shaping … more than that beauty comes from health. Exercise is the one proven ways to give make you healthy, stong and beutiful! A diet will not be effective without exercise.

Anytime you exercise, you do so in order to try and maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life.  For making the best of your exercise, what you eat before and after you workout is very important.

No matter if you are going to be doing a cardio  workout or a resistance workout, you should always make it a point to eat a balanced mix of protein and carbohydrates.  What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardio or resistance exercise and the intensity level that you plan to work at.

The ideal time for you to eat your pre workout meal is an hour before you start.  If you plan to work at a low intensity level, you should keep your preworkout meal down to 200 calories or so.  If you plan to exercise at a high level of intensity, you will probably need your meal to be between 4,000
and 5,000 calories.

Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs and 1/3 protein. Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.

For resistance exercise, you’ll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get plenty of energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum while you  exercise.

Eating after you exercise is just as important as your pre workout meal.  Anytime you exercise, whether its cardio or resistance, 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
you 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, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.

Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber.  Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources. Also, try to consume 30 – 50 grams of there types of carbs after you exercise.  After your cardio workout, it is fine to eat within 5 – 10 minutes.

Once you’ve finished a resistance workout, you will need to consume a combination of carbs and protein.  Unlike cardio workouts, resistance
workouts will break down muscle tissue by creating micro tears.

You’ll need protein as this happens to build up and repair these tears so that the muscle can increase in size and strength.  The carbs will not only replace the lost muscle glycogen, but  will also help the protein get into muscle cells
so it can synthesize into structural protein, or the muscle itself.

After your resistance exercise, you should wait up to 30 minutes before you eat, so that you won’t take blood away from your muscles too fast.  The blood in your muscles will help the repair process by removing the metabolic waste products.

In many articles and in common usage you will hear or see weightlifting and strength training used as if they are the same thing. They technically are not. Weightlifting is a type of strength training, but it is not the only one. The whole idea of strength training is to build muscle mass. Muscle mass is built by forcing muscles to work harder against an opposing force. In weightlifting that force is gravity. You use your muscles to lift either a free weight or a weights on a machine to overcome gravity. But there are other types of strength training too – such as resistance strength training, in which you use the muscle to overcome resistance like that of a resistance band, or resistance machine that uses a series of pulleys. Or Isometric strength training that pits one muscle against another. Still most fitness professionals agree one of the best methods of building muscle is to strength train through weightlifting. And for the purposes of most discussions about how we build muscle and the many benefits thereof, strength training and weight lifting can be considered interchangeable. In fact prior to modern times where much more has been learned about physiology and exercise, and other methods of strength training exercises have been developed, strength training and weight training were pretty much interchangeable terminologies.

Regardless of what you call it strength training and/or weightlifting provides significant health benefits.  Strength training builds muscle, strengthens bones and ligaments, and adds to overall fitness and well-being. The key to using weightlifting to increase strength is to use the concept of progressive resistance.  You need to continue to tax the muscles by increasing the force they need to work against overtime to continue to build up and gain strength. In weightlifting this is accomplished by either adding more weight or increasing repetitions. Weightlifting is also a great way to strength train because weight lifting exercises, either with free weights or machines have been designed to work targeted and specific muscle groups. So if you want to add strength to your legs because you are a soccer player, you can target leg-lifting exercises, and still receive many secondary benefits of weightlifting and general strength training.

Weightlifting is not however the same thing as Bodybuilding. Popularized by the Movie “Pumping Iron” and rise in fame of Arnold Schwarzenegger, bodybuilding uses similar techniques to weight lifting and carries many of the same benefits, but it is sport with different goals. Most bodybuilders train for open competition, so their goal is to maximize muscularity and minimize body fat. Competitive body builders have from 2- 4% total body fat. A weight lifter or weight trainer on the other hand, is primarily concerned with increasing strength and stamina, and is not too concerned with.