Types Of Exercise
Exercise provides many health benefits - from fitness to increased physical and mental energy. In order to prepare yourself for a exercise routine, you need to research which exercise is right for you and how to fit a new exercise program into your daily schedule.
1 AnswerDonovan Green , Athletic Training, answered
1 AnswerBaptist Health South Florida answeredWhile you're on an exercise program you may need to change your diet. It is important to be sensible about your diet throughout the day in order to be successful in your endeavor to better fitness and health. Most experts agree that consuming five to six small meals per day, eating approximately every two to three hours is the best way to keep our bodies healthy and our energy at optimum level. Choose high-quality, natural foods that contain proteins, complex carbohydrates, fruits and vegetables; the greater the variety the better.
When eating for performance the most important thing to remember is that skipping a meal, whether it be pre- or post-workout, will have a negative effect on your end result. Your body needs energy to function especially during rigorous exercise. So, grab yourself an apple before heading to the gym and never again neglect a post-workout meal. You will feel energized, recover quickly and, most importantly, you will optimize your workout gains.
1 AnswerBaptist Health South Florida answeredYou should eat after exercise because lack of proper nutrition may cause extensive muscle tearing and breakdown. A demanding strength-based workout creates microscopic tears in the muscle fibers. These micro-tears are part of the tissue remodeling process necessary for muscles to expand and grow. What you eat after exercise may be your most important meal of the day, whether you are training for a race or trying to lose, gain or maintain muscle mass.
Moreover, during training the primary type of energy used is glycogen (a form of carbohydrate), which is stored in lean mass. Depending on the type, duration and intensity of your workout, your muscle glycogen stores may become depleted. Protein synthesis through the consumption of high-quality proteins is important to prevent muscle breakdown and enhance recovery and growth. Optimizing glycogen synthesis through the consumption of carbohydrates is equally as important in order to recover muscle stores and increase energy to sustain you for the rest of the day.
There is a small window of opportunity following a workout when muscles are depleted and hungry and the absorption of nutrients is enhanced. Eating a protein- and carbohydrate-rich meal within 45 minutes after your workout is your best bet for optimizing your workouts.
1 AnswerMercy Medical Center answeredYou can exercise safely in winter by following these tips:
- Dress the part. Wear warm, light layers, including gloves and a hat. Apply sunscreen to your face, neck and ears to protect your skin from the sun’s ultraviolet rays. When clothing becomes wet or damp during workout or outdoor activity, come in and change immediately. If you’re doing intense outdoor chores, such as shoveling snow, take your time, since these activities can cause your heart to work harder.
- Know when it’s time to head back inside. Shivering, decreased breathing, or feeling weak, confused or drowsy are all signs your body needs a break. Head indoors immediately if you experience any of these symptoms.
- Communicate. Always carry a fully charged cell phone with you, and let a loved one know where you’re going, in case an emergency arises.
- Bring your workout indoors. If the weather reports mention high winds, ice or precipitation mixed with cold temperatures, forgo your outdoor workout. Plan a fun indoor workout or head to your local gym until the weather improves. Even getting a head start on spring cleaning can burn some calories.
Please note, the information contained on this website is provided to supplement the care provided by your physician. It is not intended to be a substitute for professional medical advice. Always seek the advice of a qualified health care provider if you have questions regarding your medical condition or before starting any new treatment. In the event of a medical emergency always call 911 or proceed to your nearest emergency care facility.
1 AnswerJulie DuBois, NASM Elite Trainer, RD , Administration, answeredThe urge to vomit during a hard workout can have many causes. First, you may be dehydrated from the workout, which can lead to nausea. You may have low blood sugar, and a sign of that is also nausea. When you work out hard, the blood flow goes away from your stomach, which can make you feel like you want to throw up regardless of what you did or did not eat. Eating the wrong type of foods before workouts (heavy, greasy or fatty meals, for example) can also make you want to throw up during a hard workout. If you drink too much water, that may also want to come back up simply due to the jostling in the hard workout.
1 AnswerJulie DuBois, NASM Elite Trainer, RD , Administration, answeredPeople tend to sweat at different rates, so it may seem that you sweat more than your neighbor. This can be an absolutely normal thing. Sweating is your body’s natural way of cooling off. When you exercise, you raise your core temperature and your body starts to sweat to cool off. You may notice that you sweat more if the room temperature is higher in the gym on certain days. Certain types of exercise (cardio more so than weight training, for example) can increase your core body temperature more than others. Exercising in a humid environment may make you feel like you’re sweating more -- since the air is more saturated with moisture, the sweat on your skin won’t leave as rapidly. If you notice that you tend to sweat a lot in your workouts, you may be at a higher risk for dehydration. Regardless of your sweat rate, it is important to maintain good hydration before, during and after a workout.
1 AnswerDr. Alexander Van der Ven, MD , Orthopedic Surgery, answered on behalf of Baptist Health South FloridaAre you a weekend warrior? You are if your work and family demands keep you from exercising on a regular basis, so you make up for it by going all-out on the weekends. But that Saturday morning boot camp or pickup basketball game can leave you with aches and pains -- or worse yet, a serious injury.
Each day, more than 10,000 Americans visit emergency rooms for sports- and exercise-related injuries. Experts say weekend-warrior injuries are most common among formerly active men over age 30 whose weekend activities can be described as too much, too fast and too far.
1 AnswerThe RPE scale measures your rate of perceived exertion, meaning how hard you believe you’re working at any given time. The number exertion levels are:
- Level 0: Couch potato
- Level 1-2: Easy
- Level 3-4: Moderate
- Level 5-6: Challenging
- Level 7-8: Difficult
- Level 9: Very difficult
- Level 10: Flat-out
1 AnswerUsing a full range of motion when exercising is very important for developing and maintaining good flexibility. In addition, a full range of motion activates more muscle groups and enhances the overall effectiveness of certain exercises. For example, some studies show that going deeper in a squat and/or lunge activates more gluteal muscles and hamstrings in comparison to stopping the motion when the knee joint is at 90 degrees.
1 AnswerNatalie Castro-Romero, MS, RD , Nutrition & Dietetics, answered on behalf of Baptist Health South FloridaIt is best to eat more than two hours but less than four hours before exercise. Your body prefers to run on the sugar (glucose) in your blood. Carbohydrates like bread, potatoes, pasta, rice, cereal, crackers or fruit are good foods to eat before exercise because they quickly break down into glucose. After exercise, carbohydrates quickly replace glucose your body used during exercise. Remember to drink plenty of water before and during a workout.