What to drink after a workout?!

11May02-16-2016 By admin

*USA, Utah, Salt Lake City, Athlete young man drinking water form bottle, cloudy sky in background*

80% of your body is made up of water which you lose quite a bit during your workouts. Your fluid intake is important for the functionality of your joints and body tissues, the regulation of body temperature, and the transport of nutrients. But most people on their unique weight loss journey don’t drink enough water which can lead to complications and injuries, especially if you have a workout regimen.

Water and workouts go hand-in-hand, it’s literally that simple, but one misstep can leave you in the gray area with your routine. Drinking water should be apart of your routine and here’s how you get it right!

First, you start off by choosing the right beverage. If you are apart of the average percentile of people who are working out to maintain or improve their health, then simple water is just fine. But if you spend more than three hours in the gym getting some intense workout in, it is suggest that you drink chocolate milk. Chocolate milk has the sodium and calcium you lose while you sweat, as well the carbs needed to refuel and energize. It also has protein that will repair any damages acquired during your workout. Don’t stress about lost electrolytes, food will restore what you lose during your work out.

Secondly, consume the right amount of water DURING your work out. If you lose a quart of sweat per hour then you should drink 8 oz of what every quarter hour. If sitting down and trying to calculate how much you sweat is a bit much, consuming 4-6 oz every 15-20minutes during your workout is ideal.

Next, don’t over hydrate. Yes, you can drink too much fluid. This problem normally happens to those participating in marathons, triathlons, and athletes. They consume a lot of fluid, but don’t balance it out with sodium creating a life threatening condition called hyponatremia. This is very rare, but it does happen; the problem is normally that people aren’t getting enough water. Not drinking enough water comes with it’s list of risk, commonly, fatigue. When you don’t drink enough water, your blood thickens which makes your heart work twice as hard causing you to get tired.

Lastly, drinking fluids before you exercise -especially if the workout requires a lot of stamina – is ideal. It prevents you from damaging your body and from suffering dehydration. Also, drink during your workout, being proactive about your hydration is effective in maintain your health than being reactive. It may be kind of a nuisance to bring your water bottle along during your workout, but it will be more than worth it.

Sedentary Lifestyle Woes

27Apr07-30-2022 By admin

Despite the health conscious movement, people are become less active; whether it’s sitting down at work or sitting down in front of the television, most Americans are not getting enough physical activity. The westernize way of life creates sedentary habits and more than 50 million Americans are at risk of developing health problems associated with it. The main way to avoid the hazards of sedentary lifestyle is a dose of physical activity. Here are some reasons why:

Those who are physically inactive have an increased risk of colon and breast cancer. A study showed a 40% decrease in cancer mortality in persons who were physically active compared to those who were inactive.

Physical activity helps prevent insulin resistance, the underlying cause of type 2 diabetes. A recent study reported that for every 2 hours that TV the risk of type 2 diabetes increases by 14%.

Regular physical activity reduces the risk of dementia in old age. It’s reported that it’s a 50% reduction for persons who maintained regular routine of physical activity

Highest rate of heart attacks are found in people with sedentary lifestyle by being active 3 hours or more per week you cut the risk of heart attack in half.

Lack of physical activity increases the loss of lean muscle tissue, making activities of daily living (dressing and bathing) and instrumental activities of daily living (grocery shopping, performing transfers) much more difficult to perform. Loss of vital lean muscle tissue also makes it more difficult to maintain body weight.

Bone loss progresses much faster in people who live sedentary lifestyle because bones require regular exercise to maintain mineral content and strength

People who live inactive lifestyle are more likely to suffer from depression. Physical activity is a good way to reduce mood swings and helps a person maintain a sense of emotional well being.

Lack of regular physical activity are more likely to gain excess weight. An hour of walking daily cut the risk of obesity by 24%.

Physical activity increase efficiency of the immune system, which helps ward off various disease and illnesses such as colds and the flu.

Prevent Childhood Obesity

20Apr01-09-2023 By admin

One out of every five children in the United States is overweight or obese and this number only continues to rise. Naturally, children are prone to have far few health and medical problems than adults, however, overweight children are at a higher risk of being overweight adolescents and adults. They risk developing chronic disease like heart diseases and diabetes. They are also more likely to struggle with stress, sadness, and poor self-esteem.

Causes of Childhood Obesity:

Commonly a lack of physical activity, unhealthy eating patterns, or a combination of the two. It is rare that childhood obesity is caused by a medical conditional and it can be ruled out with a simple physical exam can rule it out. Though weight problems can be genetic, not all children with a family history of obesity will be obese, their risk just increase. It normally has to do with shared family diet and lifestyle.

Inactive lifestyle is the major role in determining a child’s weight. Today, the average child spends four hours in front of a television, and now that computers and video games are becoming the forefront of entertainment, the hours of inactivity have increased.

Risk of Childhood Obesity:

High cholesterol
High blood pressure
Early heart disease
Diabetes
Bone problems
Skin conditions such as heat rash, fungal infections, and acne

Detection of Childhood Obesity:

The family doctor will notify if your child is overweight. Your child height, weight, and BMI (body mass index) will be compared to standard values and if they suffer from childhood obesity your doctor will consider also your child’s age and growth pattern when coming up a unique weight loss solution for them.

Aid of Childhood Obesity:

If you discover your child suffers from childhood obesity, you must be supportive. How children feel about themselves is directly related to how their parents feel them. Having a open line of communication where your child can here the importance of weight, but also where they can discuss their concerns is key.

Isolation of your child can be detrimental to your child confidence, so focus on changing family activities that engage them physically. A change of diet and lifestyle habits will teach the whole family a healthier lifestyle the overweight child won’t feel singled out or alone.

Engaging Family in Healthful Habits:

Increasing the family’s engagement of physical activity is important. Here are some ways to accomplish this:

Lead by example. If your children see that you are physically active and having fun, they are more likely to be active and stay active for the rest of their lives.
Plan family activities that provide everyone with exercise, like walking, biking, or swimming.
Be sensitive to your child’s needs. Overweight children may feel uncomfortable about participating in certain activities. It is important to help your child find physical activities that they enjoy and that aren’t embarrassing or too difficult.
Make an effort to reduce the amount of time you and your family spend in sedentary activities.