Ex­er­cise re­quires nu­tri­ents

Jamaica Gleaner - - INTERNATIONAL NEWS -

“If we could give ev­ery in­di­vid­ual the right amount of nour­ish­ment and ex­er­cise, not too lit­tle and not too much, we would have found the safest way to health.”

A– Hip­pocrates

S THE close of the year ap­proaches, an in­ter­est­ing pat­tern of be­hav­iour emerges. In Novem­ber and De­cem­ber, un­healthy habits and poor life­style choices in­crease.

By con­trast, in Jan­uary, New Year’s res­o­lu­tions to turn over a new leaf abound. Gyms and health clubs are busier than ever and fad di­ets are the in thing. But in a few weeks most peo­ple are back to where they started. Let’s change that un­healthy cy­cle.

In the King­dom of Well­ness, nu­tri­tion and ex­er­cise are in­deed king and queen. Un­for­tu­nately, many peo­ple only fo­cus on one or the other and fail to en­joy all the ben­e­fits that both can bring. Ex­perts point out that ex­er­cise alone does not make peo­ple healthy.

Once you get to age 40, your body starts age­ing faster than be­fore. Stud­ies have shown that af­ter 40, with­out the proper nu­tri­ents and ex­er­cise, your body will age an ex­tra six months for ev­ery pass­ing year. That means that if you are now 40, when you get to 50 you may look and feel like 55 and by 60 you could have a 70-year-old body.

Af­ter age 35, most peo­ple be­gin los­ing mus­cle. You not only lose mus­cle, the tis­sue that gives your body shape, tone and strength, but you also add fat, the thing that con­trib­utes to many dis­eases. These negative changes can be slowed down and even re­versed. You can look younger at 50 than you did at 40.

But re­search in­di­cates that too much ex­er­cise, es­pe­cially en­durance ex­er­cises like longdis­tance run­ning, can ac­tu­ally ac­cel­er­ate age­ing. Bal­ance is the key fac­tor.

Ex­er­cise re­quires nu­tri­ents: When you ex­er­cise, your body re­quires more nu­tri­ents than when you do not ex­er­cise. Sweat­ing dur­ing your work­out in­creases your loss of min­er­als like sodium, potas­sium and mag­ne­sium. Ac­cel­er­ated free rad­i­cal pro­duc­tion caused by ex­er­cise in­creases the need for an­tiox­i­dants like vi­ta­mins C and E.

Af­ter ex­er­cise, your body uses nu­tri­ents to strengthen and re­build it­self. If you do not pro­vide the cells of your body with the right nu­tri­ents dur­ing that im­por­tant pe­riod, your re­cov­ery will be com­pro­mised, and you lose the full ben­e­fits of all your ef­forts. Ex­er­cise dam­age your mus­cle fi­bres (mi­cro-trauma), which are in turn healed and re­paired us­ing amino acids from di­etary pro­teins, re­sult­ing in healthier, stronger mus­cles. Bones and joints sub­jected to the stress of ex­er­cise af­ter­wards strengthen and re­model us­ing nu­tri­ents like cal­cium, phos­pho­rus and mag­ne­sium.

GREATER FIT­NESS

Planned nu­tri­tion is thus an ex­tremely im­por­tant part of any fit­ness pro­gramme. Even if you only ex­er­cise a few days per week, your daily diet and sup­ple­ments are vi­tal for best re­sults.

Op­ti­mise pro­tein: Pro­tein is the main food class that the body uses to re­pair and heal. Your own pro­tein re­quire­ments

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