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Exercise Nutrition: How To Keep That Energy Up!
How many times has this happened to you? >> You psych yourself up mentally (you are GOING to do it!) >> You don the outfit (you can practically feel the energy flowing through your veins!) >> You lace up the running shoes (Nike: Just Do It - that's you.) >> You grab your towel (because ANYONE SERIOUS needs a towel). Then it's time. It's time to sweat. It's time to burn the evil fat from your body. You face the treadmill (or stair climber, or rowing machine, or exercise video with the perky aerobics instructor on it). And you start. You warm up, and start moving faster and faster. The sweat starts to pour. The blood is pumping. Man, you are burning! That size 2 exercise instructor is going to look like a whale compared to you when you get through! The adrenaline hits your blood and you feel GREAT! You could exercise forever! In fact maybe you will exercise forever! Your time winds down. Ok, maybe you'd better slow down, no sense in going TOO crazy here. The cool down sure feels good. You turn off the treadmill, or the exercise video and head to the shower. Then it hits you. EXERCISE REPERCUSSION. You feel like you want to die, or at least sleep for about 12 hours. You go through the day craving anything you can easily grab: anything edible or, depending on how good it looks, anything at all. Nutritional value? Who cares! But nothing seems to satisfy you and you could swear that you've just eaten all the calories you burned during exercise PLUS more! What was the point in exercising at all if you go through your day tired and eating everything in sight? It was just a waste of your time and a stress on your body for nothing right? Well, not necessarily, not if you can learn from it. Here's how to avoid the above experience when exercising: 1) Check Your Hydration Levels (I know not really exciting-but it will do wonders!!) The average adult loses 10-12 cups of water a day (that's not including water we lose from exercise, caffeine, etc). It's estimated that approx 75% of North Americans are chronically dehydrated. And even MILD dehydration will slow down one's metabolism as much as 3%. And here's the key, all you exercisers: Lack of water is the #1 trigger of daytime fatigue!!!! Unfortunately this fatigue often gets mistaken for hunger and we eat more than we need in a desperate effort to get that water back into our bodies. What can you do? Before your workout: drink 1-2 glasses of water During your workout: Have about ½-1 cup of water for every 20 minutes of exercise After your workout: Have at least 3 cups of water in the hour after you exercise. 2) Check Your Pre-workout Nutrition Since you want energy over the long haul, your best bet is to try having some complex carbs before you exercise (like oatmeal, whole wheat toast, or whole wheat crackers). Some people prefer to get their carbohydrate from fruit also, it depends on what works for you. Try to combine this with a little bit of protein (like peanut butter on your whole wheat toast, or a couple slices of cheese with your apple). Try different combos and see what gives you the most energy. 3) During your workout: If your workout is under an hour: Make sure you keep drinking that water and continue to listen to your body. If you want to go more than an hour you should try eating 25 to 30 grams of carbohydrate every half hour (i.e. From sports bars, fruits or whole grains). If you are exercising for more than 3 hours you should consider sipping a sports drink to replace lost electrolytes. Both sports drinks and energy bars help to maintain your blood sugar levels and prevent muscle glycogen (energy) depletion 4) After exercise: Keep drinking that water! (See above) You also want to refuel with carbohydrates as soon as you can after exercise (toast, bagel, fruits, oatmeal, etc.) Your body not only needs to refuel but it also needs to rebuild with some protein since intense exercise involves the breakdown of muscle tissue. Some possible snacks are: Peanut butter and banana sandwich on whole wheat toast, cottage cheese mixed with fruit, scrambled eggs with whole wheat toast. The most important thing is to pay attention to your body and feel what works for you as you exercise. If you feel light-headed or dizzy or in pain at any time during exercise stop! Respect your body and what it tells you. Hopefully the next time you decide to face the treadmill (or the exercise video) you'll be able to feel great both during AND after you exercise. You'll be able to feel as if you've made your body better and stronger, by feeding it and exercising it and keeping that energy up! Kathryn O'Neill is a contributing writer for Diet and Weight Loss Reviews . For more weight loss tips and free diet reviews, visit http://www.freetobethin.com.
Latest News:Site: Yahoo! News Search Results for news News Corp exec becomes chief of Germany's Premiere (Reuters via Yahoo! News) News Corp's chief financial officer for Europe and Asia has been named chief executive of German pay television group Premiere, following the resignation of Michael Boernicke, Premiere said on Wednesday. News Corporation to redevelop London Wapping site (Reuters via Yahoo! News) Rupert Murdoch's News Corporation is to redevelop its Wapping site in London, moving all its UK businesses, including News International, Harper Collins, MySpace and Dow Jones, under one roof. DeJesus, Royals sad at Sweeney news (MLB.com) DeJesus, Royals sad at Sweeney news Tribune blames Google for damaging news story (Market Watch) SAN FRANCISCO (MarketWatch) -- Tribune Co. said Wednesday that the mistaken online publishing of an old news story that cratered UAL Corp.'s stock price earlier this week was because of a repeated technology failure at Google Inc. UPI NewsTrack Entertainment News (UPI) Chesney nominated for 7 CMAs ... Hoffman: I'm not playing Penguin ... 'RocknRolla' No. 1 at U.K. box office ... Jessica Simpson stops song on 'GMA' ... News from United Press International. DailyMe: News tailored to your individual tastes (The Christian Science Monitor) Column: Custom news websites come and go, but this one gets it right. Get the latest news in racing (Daily Racing Form) In order to read Daily Racing Form's free daily news stories it is required that you have a DRF.com free membership. If you do not have a DRF.com free membership, please register here . You will NOT need to be logged in to read each day's free news stories. Newport News police in standoff with man, possibly armed (The Virginian-Pilot) NEWPORT NEWS Newport News police are involved in a standoff with a man inside an apartment who may have a gun, police said. A detective went to an apartment in the 500 block of 19th Street to try to serve a warrant on a suspect, said Officer Lou Thurston, a police spokesman. AIS adds news video to services (Bangkok Post - Thailand's English news) Advanced Info Service (AIS) is introducing real-time news video clips over mobile phones, aiming to make its news content services a flagship source of non-voice revenue. Kyodo News agency says three inmates executed (AP via Yahoo! Malaysia News) Kyodo News agency says three death-row inmates have been executed in Japan. Site: news - Google News New Voices in Congress Will Change the Tone of the Democratic Majority - New York Times
MORE RESOURCES: Site: Yahoo! News Search Results for exercise Fort Jackson terror exercise canceled (The State) Army officials have canceled a training exercise at Fort Jackson testing soldiers? ability to deal with dozens of injuries after a terrorist attack. Forecasts calling for thunderstorms and lightning Wednesday prompted the cancellation because much of the activity was supposed to take place in open fields at the base, a spokeswoman for the Army said. Dozens of mock casualties were to be ... Santa Clara County plans emergency responder training exercise (San Jose Mercury News) A large-scale, multi-jurisdictional emergency response training exercise is planned for Thursday at the DePaul Medical Center in Morgan Hill. Many with 'fat' gene may need exercise (UPI) MIAMI, Sept. 9 (UPI) -- More than half of all people of European descent have one or two copies of a "fat" gene variation, but lots of exercise may help, researchers say. Aerobic exercise for the wheelchair-bound (EurekAlert!) ( University of Texas at Austin, Electrical & Computer Engineering ) Simple exercise machine makes it fun for wheelchair users to fight high obesity, diabetes and heart disease rates. In Ramadan, Jordan TV campaign urges holy month observers to try healthy eating, exercise (AM New York) AMMAN, Jordan (AP) _ The public-service TV ads deliver a cheerful, yet pointed, message to Muslims observing Ramadan's traditional dawn to dusk fast: "Don't overeat" when night comes. "Exercise and stay healthy." Canadian ships arrives to exercise with Indian Navy (Islamic Republic News Agency) India - Canada - Navy Exercise Two Canadian warships will be visiting Indian waters for four days from Wednesday and carry out an exercise in the sea off the Chennai coast on Saturday. Community-based exercise organizations can help prevent diabetes (New Kerala) Washington, Sept 10 : A study conducted at the YMCA has shown that community-based exercise organizations can help in preventing diabetes. Training exercise on Whittington Drive (The Peterborough Examiner) The Peterborough Lakefield Community Police Service Emergency Response Team is conducting a training exercise in the area of Whittington Drive. This is a training exercise only and the public is not at risk. Exercise Tips for Success (Carteret County News-Times) (ARA) - Everybody knows that exercise is good. Doctors have told us for years that exercise can help us lose weight, look better, feel better, and even sleep better. However, exercise sounds like work, and many of us claim that we just don't have time to add more work to our daily lives. Wearable Fitbit automatically tracks your exercise routines (Engadget) Filed under: Misc. Gadgets , Wearables Although the world already has a set of headphones that encourages you to work out , the newly announced Fitbit is just a hair more sophisticated. Designed to be worn or carried around in a spare pocket, the personal tracker is about the size of a standard flash drive and includes a built-in motion sensor to keep tabs on "exercise intensity ... Site: exercise - Google News Ask the Trainer: Add exercise to your efforts to stop smoking - Sheboygan Press
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