Best Fitness Blog

... By Karli Taylor

What to eat pre-workout has long been an area of uncertainty for athletes and recreational exercisers alike. Should we just eat the same stuff we would consume at a normal meal time? What about a protein bar or a meal-replacement shake? Far too often, the result of this confusion ends up being either a cup of coffee, a few swigs of Gatorade, or in the worst cases, nothing at all.

Though there is not a single magical food that you should eat before you hit the gym or the open road, there are a few essential components to the ideal pre-exercise meal.

• Consume carbohydrates and protein in a 3-to-1 ratio. Put simply, for every gram of protein you consume, you should be taking in 3 of carbohydrate. The 3:1 ratio is almost universally advocated for optimal absorption of nutrients as protein cannot be used by the body without the energy provided by carbohydrates.
• Include quick-working, high-glycemic carbs for energy now, and a lower glycemic carb for energy later. For example, I like to start my day with ½ cup of plain oatmeal with a teaspoon of real fruit jelly mixed in.
• Include at least one 8 ounce glass of water with your pre-workout meal. Starting out already dehydrated will almost guarantee cramping and less than peak performance.
• Eat at least a full hour before working out. Cutting it too close will not only increased your risk of feeling queasy while you train, but will also not give your body enough time to get that energy where you need it to perform at your best

What are your favorite pre-workout meals?

...By Karli Taylor

Obesity has been rapidly increasing in prevalence over the past two decades—in children as well as in adults. Although obesity is a recognized risk factor for type 2 diabetes, hypertension, atherosclerosis, and some forms of cancer, new evidence suggests that obesity may also contribute to or even cause asthma.

Obese patients with severe asthma account for 75% of emergency department visits for asthma. A new study shows that obese adults with asthma are more likely than normal weight asthma suffers to have severe and persistent symptoms, and when obese asthma patients lose weight, there is a notable decrease in asthma symptoms and severity.

Obesity affects the anatomy of both the lungs and airways. Excess mass in the abdomen and chest put pressure on the lungs and the airways restricting the flow of air.

The impact can actually be life altering for children because that extra mass can affect lung growth, resulting in smaller lungs and reduced pulmonary function.

Another possible correlation is that obese individuals breathe at higher frequencies—but with smaller breaths—compared with non-obese individuals. As a result, the muscles around the airway are overworked and over stressed.

With every new study that emerges about the impacts of obesity, it becomes more clear that we have to take a firm stand against obesity.

...By Karli Taylor

Just in case you don’t have enough motivation to hit the gym today, the American College of Sports Medicine (ACSM) has released an official statement regarding yet another benefit of exercising regularly. According to recent studies, people who engage in regular physical activity can reduce their risk for developing type 2 diabetes mellitus, and people who already suffer from the disease may reduce symptoms and complications and increase quality of life.

According to the statement, a combination of regular exercise and weight loss can lower the risk for type 2 diabetes by 58 percent in high-risk populations. For those already diagnosed with the disease, exercise can improve blood glucose, lipid profiles, and blood pressure while reducing cardiovascular complications and lowering the rate of mortality.

What is meant by “regular exercise”? According to the ACSM, anyone participating in 30 minutes or more of continuous exercise on most days of the week would satisfy the requirements of being a “regular exerciser”.

Though it is true that shorter bouts of exercise throughout the day do add up to help with both weight loss and cardiovascular health, the benefits of 2 or 3 ten minute exercise sessions have not been proven to be as great as those that are associated with 30 minutes of continuous work.

... by Karli Taylor

As the temperature drops outside, more and more of us are bringing our workouts in from the cold. After walking, running or cycling outside for months, the unchanging scenery from the cardio deck can get boring pretty quickly. Don’t worry, there are quite a few ways to make exercising indoors more exciting until the snow melts next Spring.

If you exercise at home on a treadmill or other piece of equipment, try playing games with the timer. I know that countdown timer can seem daunting when you are stuck indoors, but if you use it creatively, it can make the time pass much more quickly.

The next time you get on that treadmill, walk at your normal pace for 5 minutes. Every 2 minutes thereafter, add one notch on the incline until it gets to its highest point. Since most treadmills have anywhere from 10-20 levels on incline, your whole workout could be complete by the time you reach the top! You do play a similar game with the resistance on a bike or an elliptical.

Speed intervals are also a good way to pass the time. You can use the time for this by speeding up for 30 seconds every 2 minutes, or for 2 minutes every 5. Another way to time intervals is with your iPod or your TV. If you watch TV while exercising, speed up for the commercials. If you listen to music, speed up every time the chorus plays. You get the idea, right?

If you belong to a gym that has group exercise classes, try a few of those. Feel embarrassed that you are uncoordinated or afraid that everyone else will be better at the activity that you are? Stay in the back of the room until you get comfortable or bring a friend who is also a novice. Once the music starts and you start to sweat, all of those worries will go away and the class will be over before you know it.

Finally, if you want to spice up your exercise routine, make an appointment with a fitness professional to learn something new. Challenging yourself to do something completely different will not only keep you from getting bored, it will also accelerate your fitness progress!