Fitness for Life
People everywhere are walking, cycling, jogging and swimming for the sake of their health. A regular aerobic exercise program along with a balanced diet is essential for the maintenance of good health. There are now so many ways to keep fit. For example, you can even cross-country ski in your bedroom in the middle of summer with a NordicTrack. Consumer demand for exercise equipment is growing rapidly and is already a $2 billion a year business.Benefits of A Regular Exercise Program
What are the benefits of a regular exercise program? There are many benefits and they include:- stress reduction
- improved mental outlook
- strengthened immune system
- owered blood pressure levels
- lincreased bone mineralization with a decreased risk of osteoporosis in the elderly
- lowered risk of heart disease, with increased HDL cholesterol levels
- improved control of diabetes improved weight management
F is for frequency . To be beneficial exercise must occur 3 to 5 times per week. It is important that exercise be regular so as to reduce the risk of injuries.
I is for intensity . The full benefit to the cardiovascular system is achieved when exercise elevates the heart rate above its normal rate. There is a simple formula to follow for one to know if the exercise is intense enough. Your heart rate should be increased to about three-quarters of the value of 220 minus your age.
T is for time . Each exercise session should last about 30 minutes; a little more for gentle forms of exercise such as walking, while 15-20 minutes is sufficient for more vigorous exercise. Persons who are inactive should begin a fitness program gradually and slowly work up to the levels suggested above.
Foods For Performance
The diet that allows a person to achieve their optimal performance level consists of a high-complex carbohydrate diet (breads, cereals, pasta, fruits, and vegetables) that comprises about 60-70% of the calories. Fat intake should be about 20-30% fat and protein 15%. A high carbohydrate diet facilitates a higher level of endurance than a high fat and high protein diet.There abounds a myriad of myths and misinformation about fitness and athletic erformance, some of which may actually be detrimental to one's performance. Some of these ideas include the following:
- competitors need additional protein and amino acid supplements for energy and to build muscle mass
- extra vitamins and minerals are needed for extra energy
- sugary foods are needed for quick energy and should be used before and during performance
- supplements such as bee pollen, lecithin, wheat germ, brewer's yeast, honey, caffeine and other ergogenic aids improve performance.Such agents are largely ineffective - salt tablets are needed to replace sodium lost in sweating.
- The use of salt tablets may leed to dehydration.
Author: Winston Craig, MPH, PhD, RD.
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