Fitness

Exercise

For your body to regenerate it needs to be subjected to productive stress such as exercise on a daily basis

exercise-outside

"We were created to be active."

Our cells need to be broken down to encourage repair and regrowth. Regular exercise provides greater vitality, extra energy, and increases life span.

One of the benefits of exercise include reduction in fat cells with special mention of the heart function. When fat gets into the muscles of the heart it can interfere with electrical impulses necessary for the proper functioning of the heart. Regular aerobic exercise can make your heart stronger and work more efficiently by reducing the amount of fat that can build up.

Other benefits include, reducing the risk of developing diabetes, controlling type II diabetes,lowering high blood pressure,improved skin, controlling weight gain, building healthy and strong bones, muscles and joints and improving blood flow throughout the body which helps transport oxygen and nutrients to the muscles and brain for their daily repair and functions.

Our current lifestyles have become very sedentary orientated and we have to make a deliberate effort to daily incorporate exercise in our lives. When we do not exercise, or get too little of it our organs will decrease in size, our muscle strength will decrease and circulation becomes sluggish.

Exercise increases metabolism, improves digestion, improves the body’s capacity to use calories, improves sleep and reduces both mental and physical stress by releasing feel good hormones.

When you train it is important to warm up for a few minutes after which you should build up a sweat. Quality sessions are better than long undefined sessions and even though proper structured training programs should incorporate various phases of recovery, strength and endurance; it is also important to vary days to incorporate muscular as well as cardiovascular types of training.

Just as important as your training, is proper recovery. Rest days are necessary for physical and mental recovery and can vary from between 1 day per week to even 7 days after hard events to allow your body to adapt and fully recover. 

Running

For exercise to be effective, it must be progressive, systematic, habitual and varied.

"Nutrition can play a vital role in recovery allowing you to exercise/move on a more frequent basis."

Hitt

HIIT (High intensity interval training) is a combination of brief, very-high intensity bursts of cardio exercise followed by equal or longer periods of rest

Think 30 seconds of sprinting, followed by 1-5 min recovery ( rest, walking or slow jogging depending on fitness). Repeat this cycle for just 10-20 minutes, and you’ll have complete a HIIT workout.

HIIT workouts are known to be an excellent way to burn fat in a short period of time and to help improve physical performance.

One small study of healthy but sedentary people found just one minute total of HIIT performed three days a week for six weeks was enough to significantly improve blood sugar scores and aerobic capacity, a measure of physical fitness. The study participants completed 10- to 20-second bouts of “all-out” cycling on a stationary bike, each broken up by a couple minutes of rest. The total workout time, start to finish, was 10 minutes.

Other research finds that HIIT may outperform traditional cardio when it comes to fat loss. A HIIT-induced surge in your body’s levels of growth hormones and other compounds can increase fat burning and energy expenditure for hours after exercise.

How can HIIT do so much good in so little time?

During very intense exercise, the heart cannot pump enough blood to satisfy all the muscles. This lacking oxygen delivery to the muscles starts a cascade of responses in most organs of the body that produces a greater training response than more leisurely exercise. Exercise of any intensity switches on genes that increase the growth of mitochondria the power generators of the cell and triggers all of the other beneficial biological changes linked with physical fitness. But to activate these genes with traditional cardiovascular exercises, you have to do fairly large or long bouts. With HIIT, it appears that even very short bouts of training can switch on those genes, so it’s an efficient workout.

How you do it depends on your fitness level.

The key to HIIT is pushing your heart rate up above 80% of its maximum (Subtract your age from 220 for a rough estimate your maximal heart rate). If you’re really out of breath after pushing yourself, you’ve probably hit your target.

If you’re fit, try sprint interval training. After walking or slow jogging for a few minutes to warm up, sprint as hard as you can for 30 seconds, then recover for four minutes by walking or jogging slowly. Complete four to six sets of this sprinting-recovery cycle.

If you’re overweight or obese and you haven’t exercised in months, sprinting isn’t necessary (or safe for your joints). Instead, 30 seconds to four minutes of brisk walking on a hill or stairs should be enough to push your heart rate up into the HIIT zone.

"Nutrition can play a vital role in recovery allowing you to exercise/move on a more frequent basis."

Pre-, during & post training

Hitt

During activity, you need fuel on tap. Getting your nutrient requirement ratios corrrect for your pre- during and post nutrition is therefore very important.

Level one: High intensity shorter duration activity lasting 1 hour or less

Example A 5-10km run, intense gym workout, game of basketball, tennis, hockey, soccer, rugby or other quick sports involving lots of intense bursts of energy.

  • Fuel Before: Simple carbohydrates goes straight to liver to provide immediate energy. Fruits such as bananas that are simple sugars but high in fructose (slower release) and great for sustained energy.
  • During: Activity lasting less than an hour you should have enough glycogen stored in your liver and muscle to maintain activity. If fuel is needed simple high glucose foods such as dates and coconut oil are great energy sources. (Date bomb: 5 dates, 2T coconut oil, 1t lemon juice, pinch salt. Blend. Shape. Freeze)
  • Post: Replenish glycogen stores with 1:4 (protein:carb) ratio. Recovery drink or easily digestible smoothie with very little fat, no fibre (so no green isn this one). Protein assists with glycogen synthesis. Alkaline protein such as hemp protein is good.

Level two: Moderate intensity and duration. Activity lasting between 1- 3 hours.

Example: Half marathon, marathon, Olympic distance triathlon, icycling, power hike, activities involving more sustained effort but less intensity than level 1
Before: Simple carbs with some protein and essential fats that is easily digestible and help extend refuelling times. Smoothies (low fibre), raw energy bars and balls. (NutriCoach makes awesome balls)
During: Sip water every 15min. Eat every 20-25min. Natural energy gels, sports drinks and fuel bites
Post: Replenis glycogen stores with 1:4 (protein: carb) Simple carbs in liquid form such as a smoothie (low fibre, low fat) Recovery drinks such as NutriCoach juices asists with recovery.

Level 3: Low intensity activity, lasting more than 3 hours’

Example: Half Ironman, ironman, cycling, hike, long walk, adventure racing etc. Days spent on your feet doing the activity
Before: 3:1:1 Carb:Protein:Fat (banana pancakes) to prolong endurance, prevent muscle loss and maintain low body fat.
During: Natural Sports drinks, Energy gels, Protein energy bars
Post: Replenish glycogen stores with 1:4 (protein: carb) Simple carbs in liquid form such as a smoothie (low fibre, low fat)

Hitt

Digestion requires energy. energy that can be used towards your activity or recovery.

Food plays a vital part in recovery after exercise.

Healthy food

If you don’t allow for recovery after exercise there is a continues breakdown of muscles resulting in chronic inflammation. Some inflammation is good, and necessary for survival as well as increasing your physical health as it stimulates the body’s immune system. However, too much inflammation from over training has the reverse effect preventing you from improving your health and evern worse, causing injuries.

Clean, balanced, plant-based nutrition is the key to training success. What you consume pre, during and especially post-workout can impact tomorrow’s training and your end result. Luckily there are some tasty, natural anti-inflammatory foods to assist with recovery.

Here are nature's top anti-inflammatory foods:

Fruits and Veggies: Fruits and veggies can help reduce chronic inflammation with their boundless sources of potent antioxidants. Aim for a rainbow of variety and be sure to include some dark leafy greens.

Omega-3 Fatty Acids: Studies show polyunsaturated fats can reduce the generation of inflammation. Powerful plant-based Omega-3s can be found in flax, chia, and pumpkin seeds.

Plant-based proteins: Diets high in animal proteins can be acid-forming and pro-inflammatory. Opt for alkaline plant proteins to support recovery, such as pea, hemp or brown rice.

Nuts: The soothing effect in nuts is due to the amino acid arginine, found particularly in almonds, walnuts, and pistachios.

Cranberries: The high concentrations of antioxidants in cranberries give them their inflammation-minimizing power.

Cherries: Anthocyanins give cherries their deep red color and power.

Grapes: Resveratrol, a super compound found in the skin and is more prominent in red grapes than the white variety.

Broccoli: Contains many free radical fighting compounds, along with the flavonoid Kaempferol.

Apples: High in Quercitin and Flavonol concentration.

Garlic: High in Allicin and loaded with vitamins and mineral, it has potent biological effects on the body

Ginger: Contains Gingerol responsible for most of its medicinal properties.

Turmeric: Contains Curcumin which blocks the NF-kB, a molecule that travels into the nuclei of cells and turns on genes related to inflammation.

 

Vegan options
healthy-lunch
plant based-diet

Consuming the correct foods pre-,during and post nutrition can assist greatly in accelerating recovery.

● Epigenetics
Dr Christianson – Activity tips
Dr Mark Hyman – Exercise
● Increase Metabolism
● 7 min Workout
● Rebounding

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