The Interaction of Proteins and Carbohydrates

Whether at rest or during exercise, the body relies on protein, fat, and carbohydrates to function at its best. These three components must interact in various ways to provide the body with energy and to ensure proper maintenance and repair of tissue. When the body is at rest, it takes about 70 percent of its energy needs from fats and the remaining 30 percent from carbohydrates. During activity, the body shifts to carbohydrates as its main energy source. In fact, carbohydrates almost exclusively fuel exercise done at a high intensity.






The body turns to protein as its energy source when workouts last longer than 90 minutes.             

The Low Carbohydrate Trend

The trend in the nutrition industry in recent years has been toward low carbohydrate dieting . With such a diet a person eats no or very few calories from bread, pasta, potatoes, fruits, and dairy while eating more meat, eggs, and other high protein foods. Despite their current popularity, these diets are problematic in several way, especially for those participating in a regular exercise program.      




Without carbohydrates that can be used as an energy source, the body shifts into a state called ketosis. Ketosis is when the body burns fat and fat like compounds called Ketones as an energy source . Ketosis increases fluid loss, resulting in an initial weight loss of five or more pounds during the first few days of the diet. Dieters encouraged by this initial weight loss often continue dieting without realizing that their weight loss can be attributed to water loss






Low carb diets can have adverse effects on the body.




When a person is not eating enough carbohydrates, the brain also is forced to find an alternate energy source. Unlike the body, the brain cannot fuel itself on fat and instead must break down muscle tissue into its amino acid components. The amino acids are then converted to glucose and used to fuel the brain. Muscle breakdown depletes a person's muscle mass, resulting in a slow metabolism. The decreased muscle mass and slowed metabolism that result from low carbohydrate dieting explain why people tend to gain weight quickly when they quit this diet.

How Much is Right for You ?

The body ensures that its energy requirements are fulfilled before using protein to build and repair tissue. So when the body lacks the energy calories it needs from carbohydrates and fats, it uses protein instead. This means that when a person's overall caloric intake is low, the protein requirements increase to ensure that enough is available for tissue maintenance.

Crunches

Lying on the floor with your legs draped over a bench ,curl your head toward your knees, so that your abs pull your trunk upward. Don't try to raise your lower back up off the floor. Instead, simply crunch your trunk by pulling your ribs toward your hips. Use a weight plate behind your head, or on your chest , if this movement is too easy for you .

The Fitness Industry

You listen to your coworkers talk about the gym they belong to , you hear about the latest nutritional studies on the evening news, and you try all the latest diet and exercise programs. But do you really know how all of this fits into the fitness and nutrition industry? Or for that matter, what that industry incorporates?  Most people think of gyms when they hear the word fitness. But the fitness industry includes much more than just gyms. It includes every who works to help people get and stay in shape . So let's take a look at the different components of the fitness and nutrition industry.

Health and Fitness Clubs

In 2004 nearly 40 million people in the United States belonged to health clubs, and this number only is expected to grow as we continue through the decade. Most people belong to commercial health club, YMCA/YWCA, and company fitness programs . The baby boomers, ages 44 to 64, make up the largest percentage of those who belong to health clubs , followed closely by adults ages 18 to 43 .


Not only is the total number of individuals attending health clubs increasing but so is the frequency with which these members attend. So what do health clubs offer  people that keep them coming back ? Nearly all health club offer personal training ,making it one the number one programs offered. Additionally, many clubs offer several types of aerobic classes, access to free weights, stationery bikes, and climbers /steppers, and the opportunity to have a fitness evaluation performed. To attract mothers of young children, more clubs offer childcare facilities.

A trend we see more and in the industry is specialty clubs. Look in the yellow pages of your phone book under health clubs or gyms. Listed ? You  might find yoga clubs, Pilate  clubs, and women only clubs , just to name a few. So you see, the industry truly offers something for everyone! This rapid expansion of health clubs membership will lead to an increased demand for personal fitness trainers and nutritional specialists like my self ! 

Exercise Duration and Intensity

Remember that exercise duration refers to the amount of time in an exercise session that aerobic conditioning is occurring. Exercise intensity measures the workload or how hard the heart is working. The most common way of increasing aerobic exercise intensity is to increase the speed at which the activity is performed. For instance, walking faster or jogging can increase a walker's exercise intensity. Another way to increase intensity is to increase the number of muscles you're using. For example, playing basketball uses both upper and lower body muscles.

The client looking to improve her level of physical fitness will benefit most from a high-intensity workout. High-intensity aerobic workouts and low-impact aerobic classes improve both cardiovascular and respiratory function as well as increase muscle fiber use. Clients focusing more on the health benefits they can receive from exercise gain the most from moderate-intensity workouts done for a longer duration.

Moderate- intensity workouts, such as brisk walking, provide health benefits including lowered blood pressure, reduced body fat, improved psychological health , and a reduced risk of heart disease and other diseases.

There are many methods of preparing a competitive athlete for his or her sport. One such method is called tapering.Tapering reduces training intensity and duration as the competition day approaches while focusing on competitive technique and nutritional therapy that allow for peak performance. Tapering allows glycogen stores to be replenished and tissue repair to occur, and it keeps the athlete focused on the upcoming competition.

Using Fats, Carbohydrates, and Proteins

Aerobic activity burns primarily carbohydrates and fats to produce ATP.Except in long term starvation or extra long endurance activities, protein isn't metabolized significantly.You learned this in Lesson 6 .However, the human body is one efficient machine.It adjusts to take advantage of the available sources of energy.

7 Reason To Be Thankful For Fitness

You give time , sweat , and (sometimes) tear at the gym . New pay homage to everything you workout gives back a better body , a longer life , and much more!

time at the gym

It is usually recommended to spend on more than 1 hour at the gym.Physiologically the first hour is the most optimum for muscle gain and mentally more than one hour can be plain boring for some.This applies to most people unless they are advanced athletes with reason to spend more time in the gym.

LMH FITNESS

LMH welcome in the New Year with a new wab look and a new lmh logo we are also excited for the addition of more fit fasts to the education schedule than ever before.We will bring weekend events to vero beach and to Nantucket mass and also to the BVI.

Gluteal Muscles

The next group of muscles probably is familiar to you, at least by its common name of the glutes. The gluteal muscles are the three muscles that make up the buttocks region. The glutes consist of the following muscles

I would like to thank my Clients for a wonderful Season this year thank you all so much and stay healthy. Happy holiday season and a healthy New Years From LMH FITNESS.