Exercise Articles

Eating Schedule : Before and After Workouts

Dedicating yourself to a healthy lifestyle by eating the right diet and living a more actively seems simple. But it entails a lot of discipline and a little know how. This is true especially for those who are planning to spend a couple of hours at the gym.

The body needs a steady source of energy and nutrients. This holds true for those planning to lose weight or adding muscles. Energy is needed to power your various workout exercises and getting enough energy is essential to proper functioning in the gym. What happens after workouts is also essential. It determines the most safest and opportune time to eat and help your body in the recovery process.

Before Workouts

If you're planning to go on a workout it is important for you to adjust eating times accordingly. Working out with a full stomach could have a negative effect on your workout. The body spends energy digesting, energy which is needed during a workout. This only makes you tire easily as your body divides itself between digesting and providing you with energy during workouts.

Working out in the gym entails focus both mentally and physically. And a full stomach could make you feel lethargic or overly relaxed. Lifting weights especially free weights can be taxing mentally and needs full focus. Hard to do when your body is still busy digesting a meal.

Eating after Workouts

Your body's natural reaction after a workout is to replace lost energy stores. Strenuous workouts may have caused minor muscle tear which require immediate repair. Feelings of hunger is triggered, signaling you that your body is in need of instant nourishment.

If you're about to go through a long workout, one or two hours for example. Be sure to have something handy to provide you with a quick energy source. Eat snacks rich in protein and carbohydrates. Bring snacks in the gym to immediately replenish energy and jumpstart the repairing process. Water is also essential. This is needed to prevent dehydration after a grueling workout.

A 15 minute minimum is required after exercising before you eat.

For those not hungry

For some especially for those whose goal is losing weight, eating after your workout could be detrimental to your weight loss efforts. Eating after a workout actually helps the body restock lost fats which might have been lost during the workout. If you feel hungry, only consume that which is enough to keep you going through the day.

Drink water, pure fruit juices or an energy drink to prevent dehydration and replace lost electrolytes. Even when you're not feeling hungry or trying to lose weight, replacing lost electrolytes is essential for maintaining proper energy levels.

Eating habits before and after workouts

Working out in the gym is one of the best and fastest way to a healthier body. But it entails an extra sense of discipline. This includes proper eating habits to maximize every second you spend in the gym. So the next time you plan on going to the gym, take note of this simple guide on eating before and after workouts.

Fitness for All: Physical Activity for Diabetes Sufferers

Being physically active is a good idea for everyone, but it is especially important for people with diabetes. According to experts with the Centers for Disease Control (CDC), “being active makes your body more sensitive to insulin which helps manage your diabetes.”

Other additional benefits include maintaining a healthy weight, losing weight, sleeping better, improving your memory, lowering your blood pressure, and feeling happier.

For those that suffer from diabetes, experts say that the goal is to get approximately 150 minutes of exercise each week. One way to do this is to get about 20-25 minutes of exercise each day, including about 2 days of a full-body workout – or using as many body parts as possible that you can during your workout.

Some great ways to get your 20-25 minutes per day include:

• Walking briskly
• Doing housework
• Mowing the lawn
• Playing a sport
• Swimming
• Biking
• Dancing 

All these activities work your larger muscles, increase your heart rate, and make you breathe harder which are all good for you and important goals for fitness.

As with any exercise program, be sure to consult your doctor before starting physical activity. Your doctor can also steer you towards activities that are the best for you. 

Fitness for All Treadmill Workouts for Everyone

Tired of your same old treadmill routine? Why not spice things up this week and try this easy treadmill work out that will help you burn a quick 2,000 calories in just seven days.

Day One:

Power walk – 30 minutes

Strength train – 20 minutes

Day Two:

Warm-up (walk easily, then briskly) – 3 minutes

Power walk – 2 minutes

Run fast (don’t sprint) – 2 minutes

Repeat steps 1 and 2 – 10 times

Cool down (walk easily) – 2 minutes

Day Three:

Warm-up (walk easily) – 5 minutes

Do your favorite strength-training move – 12 reps

Power walk (4-6% incline) – 3 minutes

Repeat steps 1 and 2 – 6 times

Cool down (walk easily) – 5 minutes

Day Four:

Warm-up (walk easily, then briskly) – 3 minutes

Power walk – 2 minutes

Run fast (don’t sprint) – 2 minutes

Repeat steps 1 and 2 – 6 times

Cool down (walk easily) – 3 minutes

Day Five: 

Repeat Day One’s Routine

Day Six:

Warm-up (Walk easily, then briskly) – 5 minutes

Power walk – 2 minutes

Run fast (don’t sprint) – 4 minutes

Repeat steps 1 and 2 – 6 times

Cool down (walk easily) – 4 minutes

Day Seven:

Rest

Repeat this workout weekly or every other week. Remember to mix up your workouts to keep things fresh and exciting.

Fitness for All: Pilates Moves to Help You Get Bikini Ready

Pilates is one of the best ways to tone the hips, thighs, waist and abs… all places that you want tone when you are donning your bikini on the beach this summer.

Here are some Pilates moves that you should be doing for that beach bod…

“The Hundred” - Start lying on your back and lift your legs 45 degrees off the mat and lengthen out through your arms as you lift your head, neck, and shoulders off the floor. Pump your arms vigorously up and down five times on an inhalation and five times on an exhalation. Repeat 10 times for 100 pumps. 

“Single-leg circles” - Start lying on your back and lift your right leg up and keep your body still as you make 8 clockwise circles, then 8 counter-clockwise. Repeat with your left leg.

“Single-leg straight-leg stretch” - Start lying on your back and lift your head, neck, and shoulders up. Kick your left leg straight up and pull twice with your hands as you lengthen your right leg, then switch and pull the right leg. Continue alternating legs for 8 reps.

“Double leg stretch” - Pull your knees to your chest and lift your head and neck off the floor. Extend your arms overhead and your legs out to 45 degrees, then circle your arms around and pull your knees back in to your chest. Repeat 8 times.

“Small circles” - Start lying on your side with your legs slightly in front of your hips. Lift your top leg a few inches, turn your toes up to the ceiling. Circle your leg forward 8 times then backwards 8 times, making tiny circles. Don’t let your body rock at all–stay solid in your center. Repeat on the left side.