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Exercise Helps Posture

Joseph Coupal - Saturday, July 03, 2010

In this modern age, a lot of our time is spent sitting down, more than our grandparents use to do. Our posture has grown weaker and weaker, but regular exercise can prevent the lost of posture and make you feel healthy and happy. Exercising is a daily routine, and joining Answer Is Fitness can help you with your regiment and daily routine. Anyone can do a workout at home with exercise bands, but if you're just starting out, it's good to have personal training help nearby when you can't figure something out. Exercising the right way is crucial to long-term success of improving your posture.

Practice makes perfect right? Well in this case it makes permanent. If you have ever had an injury anytime in your life, your body motion probably is not ideally balanced. So, if you can learn to feel a more normal, balanced, controlled motion with a daily posture stretch, you can carry that feeling into other athletic endeavors. Posture is for everyone, from people who just want to stand up straight, down the athletes; posture exercise helps athletes restore balance, ensuring optimal sports performance.

Everyone's body has a basic need to move. Exercise strengthens muscles, while inactivity weakens them. Joint problems in the body and stiffness usually mean that joints are not being moved in a full, normal range of motion that they are designed for. This limited movement results in the muscles that normally move the joints to become weaker. There's an old saying, "If you don't use it, you'll lose it." And half of the body is muscle, bone, and joint, and its purpose is to move. If you don't keep your body moving, you will gradually lose the ability to move well.

Weight Loss Benefits of Vegetables

Joseph Coupal - Wednesday, June 30, 2010

Weight Loss - Vegetables are low in fat and calories, a good source of dietary fiber and provide us with extra energy. All these features help control weight effectively. Being low in calories  enables us to eat lots of vegetables without consuming excess energy, the high fiber content also helps fill the stomach faster limiting the total amount of food consumed. The presence of many vitamins and other chemicals in vegetables supply the body with nutrients necessary to boost energy production within the muscle cells. This give us a natural feeling of vitality and the energy to become more active helping to burn more energy each day.

Vegetables are also low in sodium so they help reduce water gains. Sodium is present in virtually all processed foods, it causes the body to hold water within the interstitial areas of the body. It has been estimated that many average people may be holding up to 5 pounds of additional water caused from a high intake of sodium. Any reduction in sodium intake will help lose water weight and if we eat more vegetables our sodium intake naturally lowers.

Fruits and Vegetables are a must

Joseph Coupal - Monday, June 28, 2010

It's hard to argue with the health benefits of a diet rich in vegetables and fruits: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye  and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check.  

Most people should aim for at least nine servings (at least 4½ cups) of vegetables and fruits a day, and potatoes don't count. Go for a variety of kinds and colors of produce, to give your body the mix of nutrients it needs. Best bets? Dark leafy greens, cooked tomatoes, and anything that's a rich yellow, orange, or red color.

Things that Affect Fluid Loss in Athletes

Joseph Coupal - Thursday, June 24, 2010

High altitude - Exercising at altitude increases your fluid losses and therefore increases you fluid needs.
Temperature - Exercising in the heat increases you fluid losses through sweating and exercise in the cold can impair you ability to recognize fluid losses and increase fluid lost through respiration. In both cases it is important to hydrate.
Sweating - Some athletes sweat more than others. If you sweat a lot you are at greater risk for dehydration. Again, weigh yourself before and after exercise to judge sweat loss.
Exercise Duration and Intensity - Exercising for hours (endurance sports) means you need to drink more and more frequently to avoid dehydration.

To find the correct balance of fluids for exercise, the American College Of Sports Medicine suggests that "individuals should develop customized fluid replacement programs that prevent excessive (greater than 2 percent body weight reductions from baseline body weight) dehydration. The routine measurement of pre- and post-exercise body weights is useful for determining sweat rates and customized fluid replacement programs. Consumption of beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance."

According to the Institute of Medicine the need for carbohydrate and electrolytes replacement during exercise depends on exercise intensity, duration, weather and individual differences in sweat rates. [They write, "fluid replacement beverages might contain ~20–30 meqILj1 sodium (chloride as the anion), ~2–5 meqILj1 potassium and ~5–10% carbohydrate."] Sodium and potassium are to help replace sweat electrolyte losses, and sodium also helps to stimulate thirst. Carbohydrate provides energy for exercise over 60-90 minutes. This can also be provided through energy gels, bars, and other foods.

Hydration and Exercising

Joseph Coupal - Tuesday, June 22, 2010

Water is the most essential ingredient to a healthy life. Water has many important functions in the body including:

  • Transportation of nutrients / elimination of waste products.
  • Lubricating joints and tissues.
  • Temperature regulation through sweating.
  • Facilitating digestion.

Importance of Water During Exercise - Proper hydration is especially important during exercise. Adequate fluid intake for athletes is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids.

Dehydration - Athletes need to stay hydrated for optimal performance. Studies have found that a loss of two or more percent of one's body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat illness including Heat Strokeand Heat Exhaustion.

Causes of Dehydration

  • Inadequate fluid intake
  • Excessive sweating
  • Failure to replace fluid losses during and after exercise
  • Exercising in dry, hot weather
  • Drinking only when thirsty

Hyponatremia - Water Intoxication - Although rare, recreational exercisers are also at risk of drinking too much water and suffering from hyponatremia or water intoxication. Clearly, drinking the right amount of the right fluids is critical for performance and safety while exercising.

Adequate Fluid Intake for for Athletes - Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.

Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:

  • Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
  • Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.


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