Some say nutrition and exercise are the best of both worlds bringing you to a desired fitness haven. Now, I totally concur.
I usually paid little interest to exercise, I always thought: what’s the need? I’m fit. Well, I look fit. Until I read about what exercise does to the body. In fact, to gain healthy weight especially in men, you need more of muscles. Now, how can you get the muscles if you don’t exercise? Note: not all forms of exercise will make you have an increased muscle mass. Weight lifting helps a whole lot.
See a fitness trainer for more information. Some forms of exercise helps ladies get a firm nicely shaped butt. Since the month of July, nothing comes between me and my sit ups and squats..
You know the famous quote that says
“Exercise is your King and Nutrition is your Queen, and together you have your Fitness Kingdom”
The effect of nutrition and exercise on health status are closely related to each other and cannot be over-emphasized. They both work hand in hand.
Benefits of fitness
The benefits of regular adequate nutrition and exercise include:
- Enhanced heart function
- Improved balance and flexibility
- Better sleep habits
- Healthier body composition (less body fat, more muscle mass)
- Aids in weight loss/weight control
- Increases cardiovascular function and improves blood lipid profile
- Slows aging process (Jay-Z’s “Forever Young” comes to mind here)
- Reduces stress and improves self image
A good fitness program is one that meets a person’s need. To reach goals, fitness program planning should consider the mode (the type of fitness program e.g weight-lifting, running, cycling etc.), duration (the time period of whatever fitness program enrolled for e.g 30mins, 1hour etc.), frequency (time intervals for the chosen fitness program), intensity (this refers to how much work put into the fitness program e.g 200 squats, 50kg weights, distance covered while jogging or running etc.), and progression of exercise (how well you improve on the chosen fitness program), as well as consistency and variety.
The body contains 3 major tissue that nutrition and exercise serves:
- The skeletal muscles (the type involved in locomotion)
- Smooth muscles (the type found in internal organ, except the heart)
- The cardiac (heart) muscles
With training, muscles strength becomes matched to the muscles’ work demands. Muscles enlarge after being made to work repeatedly, a response called hypertrophy. This response turns out desirable if proper and close attention is giving to adequate nutrition and exercise.
We need varying amounts of food energy, depending on our body size, our body composition, and the type of training we are doing.
Carbohydrates are the primary energy source for exercising muscles. Anyone who exercises vigorously, especially for more than an hour per day on a regular basis needs to consume moderate to high amounts of carbohydrate to maintain adequate liver and muscles glycogen stores.
Fat intake of 15-20% of energy is generally recommended if one works out regularly. Rich sources of monounsaturated fat, such as canola and olive oil, should be emphasised, and saturated fat and trans fat should be limited to the bearest minimum.
Energy needs are not the reason for protein recommendation for physically active individuals. Protein is not a major fuel for exercise. Protein is needed for the repair of tissue and the synthesis of the new muscles that result from training. Once the desired muscle mass is achieved, protein intake need not exceed 1Kg per body weight.
Protein intake above recommendations results in an increased use of amino acids for energy needs and has disadvantages, such as insufficient carbohydrate intake and increased urine production, which may interfere with body hydration. Despite marketing claims, research has shown that protein supplements are an expensive and unnecessary part of a fitness plan.
Active individuals need more fluids than those who are sedentary to replace fluid lost in sweat and thereby allow the body to regulate internal temperature normally. Exercise can raise muscle temperature 15 to 20 times above resting muscle temperature. During prolonged exercise, sweat loss ranges from 3 to 8 cups (750-2000 ml) per hour. To maintain the body’s ability to regulate internal temperature, active individuals must consume sufficient fluids to avoid a decline in strength, heat cramps and potentially fatal heat stroke.
Heat cramps – this usually occurs in individuals who have experienced large sweat losses from exercising for several hours in a hot climate. The cramps occur in skeletal muscles and consist of contractions for 1 to 3 minutes at a time.
Heat stroke – it is a condition in which the internal body temperature reaches 104 degree F. Blood circulation is greatly reduced. Nervous system damage may ensue, and death is likely. Sweating generally ceases which causes the skin of individuals who suffer heatstroke to feel hot and dry.
To stick with an exercise program, experts recommend the following;
- Start slowly
- Vary activities; make exercise fun
- Include friends and others
- Set specific attainable goals and monitor progress
- Set aside a specific time each day for exercise; build it into daily routines, but make it convenient
- Reward yourself for being successful in keeping up with your goals.
- Don’t worry about occasional setbacks; focus on long term benefits to your health.
So, if you follow a good nutrition and exercise routine. I say to you that – Exercise is your king and nutrition is your queen, and together you have your fitness kingdom, where you live healthy ever after.
Eat right, exercise and see the outcome.