Due to the intensity of these workouts, it’s vitalto follow a healthy nutrition plan with adequate nutrition in the days and hours leading up to a workout.
Plan on a moderate- to high-carbohydrate meal that also includes protein, approximately three to four hours before the HIIT workout, and then another high-carbohydrate snack within an hour after the workout. Good options for a pre-workout meal include:
* Whole-wheat toast with peanut butter and banana
* Non-fat Greek yogurt or cottage cheese with fruit
* Dried fruit and almonds
The biggest nutritional concern post-workout is replacing energy stores (glycogen) and repairing muscles that have been broken down during the intense workout.
Again, a combination of carbohydrates and proteins has been shown to be most effective. Research shows that a 3:1 ratio of carbohydrates to protein within 30 minutes of completing a HIIT workout is best for replacing energy stores in preparation for the next high-intensity workout. Suggestions for post-workout nutrition are similar to pre-workout meals and include:
* Whole-grain cereal with fruit and soy milk
* Whole-wheat crackers with fruit and cheese
* Hummus and pita bread
Looking to boost brain power? You may want to lace up those sneakers and head out for a long run, suggest researchers from the University of Arizona.
While there’s been plenty of study on exercise and brain function, these UA researchers wanted to know if a movement requiring little motor-control precision—like distance running—could affect neuroplasticity, the brain’s ability to form new neural connections. Most research to date has focused on older adults, but this study targeted younger minds. The researchers analyzed the mental differences between 11 experienced endurance athletes and 11 nonathlete controls. Subjects were aged 18–25 and had similar body mass index measurements. They underwent aerobic assessments and MRI scans, which were used to determine differences in brain function.“Our results suggest that engagement in high levels of aerobic activity in young adulthood is associated with differences in resting state functional connectivity in networks known to be linked to executive function and motor control compared with more sedentary individuals,” the authors concluded. They added that these data could highlight the importance of early-age endurance activity as a protective mechanism against age-related cognitive decline.
“The areas of the brain where we saw more connectivity in runners are the same areas impacted as we age, so it raises the question of whether being active as a young adult could be potentially beneficial and perhaps afford some resilience against the effects of aging and disease,” said study co-author Gene Alexander, PhD, in a UA news release.
Is one the items on your bucket list is to train for a race? Then staying injury-free is crucial. While runners sometimes get hurt for no apparent reason, there are many ways to decrease the likelihood of an injury.
Increase your weekly mileage by no more than 1 mile per day. If you currently run 20 miles per week in 4 days, for example, run no more than 24 miles next week, adding just 1 mile to each of the 4 days. Don’t add all 4 miles to only 1 day of running. (However, highly trained runners can get away with adding more miles more quickly, especially if they have experience running more miles.)
Give yourself a chance to adapt to each level of running before increasing the level. Maintain the same mileage for 3–4 weeks before increasing it. Also, back off training by about one-third for 1 recovery week before increasing the training load. If you have been running 30 miles per week for 3 weeks, back off to 20 miles for 1 week before going above 30 miles the next week.
Never increase volume and intensity at the same time. If you begin to include interval training in your program, either drop the overall mileage for the week or keep mileage where it was prior to adding interval training. Never add more miles to the week at the same time as introducing interval training. Make sure you give yourself time for adequate recovery. All adaptations from training occur during recovery from training, not during training itself.
Be sure that you wear the right running shoe for your foot type and running mechanics. Running shoes have specific combinations of support and stability designed for different running gaits. Cushioning shoes, best suited for runners with normal to high arches, promote adequate pronation to absorb shock upon landing. Stability shoes, best suited for runners with normal to low arches who slightly overpronate, allow only limited pronation and retain some cushioning characteristics. Motion-control shoes, best suited for runners with flat feet who severely overpronate, prevent pronation. Replace running shoes after 300-400 miles, at which time they begin to lose their shock-absorbing abilities.
Make sure that you eat enough to offset any high-caloric expenditure from running. Many runners do not eat enough to meet their needs for specific nutrients like calcium and vitamin D. This can put their bones at risk for injury. Low energy availability is a key risk factor for stress fractures, especially among female runners. Research indicates that you need to consume 1,000 milligrams of calcium per day and 400 International Units of vitamin D per day (Borer 2005). However, please see a licensed nutrition professional for specific guidance on supplementation.
Which type of mindset do you have?
What Is Mindset Training?
Promotion vs. Prevention Mindsets
Science has identified two distinct mindsets—promotion and prevention——that have a direct impact on setting and achieving goals. “In the promotion versus prevention model, a promotion-focused person might exercise with a focus on ideals and gains associated with living a healthier lifestyle,” says Rucker. “Another person might exercise with a prevention-focused mindset. This person might focus on avoiding becoming fat and [on the] means to prevent this from happening. Both individuals are pursuing the same behavior, but via distinct approaches.”
Fixed vs. Growth Mindsets
Scientists have also learned a lot about the difference between fixed and growth mindsets—particularly in the context of education. People with a growth mindset see the world as changeable, while people with a fixed mindset see it as unchangeable. In a weight loss context, people with a growth mindset were more successful because they believed that their behavior affected their weight, and also that they could successfully change a behavior (e.g., exercise more) and lose weight. In contrast, people with a fixed mindset believed that no matter what they did, their weight was beyond their control. Consequently, they were less likely to make any effort to change behaviors (Rucker & He 2016).
Promotion vs. Prevention
A promotion mindset tries to encourage a behavior in order to achieve a goal.
A prevention mindset tries to avoid a specific outcome in order to achieve a goal.
Each of us can have both mindsets, depending on our goals.
Promotion mindsets can be better for earning short-term gains, while prevention mindsets can be better for keeping gains over the long haul.
Growth vs. Fixed
A growth mindset believes that conditions can change and people can improve themselves.
A fixed mindset believes that one’s fate is permanent, as if etched in stone.
Trainers can move clients from a fixed mindset to a growth mindset by introducing small, gradual changes that help people believe they can change their lives.
10 Key Negative Mindsets
By: Dorris Bogus
People are discovering the comfort and flexibility of clothing made of bamboo. It’s natural moisture wicking and antimicrobial properties help to keep the body cool and dry, making it ideal for fitness and lifestyle apparel. Available in a variety of colors, bamboo fiber is easy to maintain—machine wash in cold water, line-dry or machine-dry on a low heat setting. It drapes well on the body and is easy to sew. The apparel industry loves bamboo because the fabric can be used in a variety of categories including fitness apparel, casual wear, formal wear and lingerie. organic http://organicclothing.blogs.com/
Bamboo is a natural plant fiber that is harvested most abundantly in India and China. It grows rapidly and requires little or no pesticides or water to grow. Bamboo plants also release lots of oxygen into the air. A grove of bamboo releases 35 percent more oxygen than an equivalent stand of trees. Bamboo’s impact on our planet’s resources is minimal, making it a very sustainable plant fiber. http://en.wikipedia.org/wiki/Bamboo_textiles
There are many ways to process the bamboo plant. One process uses water and enzymes to soften the fibers which has less of an impact on the environment, workers in the manufacturing plants and is the most eco-friendly method. A chemical method may seem to potentially harm the environment, but most reputable manufacturers (certified by Oeko-Tex) will use a closed-loop system, which uses large amounts of water to filter out the chemical for reuse instead of being disposed of in the earth. The water is also filtered and reused in the process. In contrast, the production of one cotton T-shirt-requires a vast amount of chemicals, insecticides and water.
Dorris Bogus is president of KaMIT Sport, a North Texas-based women’s line of active wear clothing. For more information, call 972 907 1355 visit KamitSport.com.
Practical Food Tips
Do you want to know how chefs, dietitians and other nutrition pros make nutritious meal prep a cinch? Here are their shortcuts, go-to ingredients, cooking techniques and must-buy gadgets for making life easier—and food tastier.
Whether you have a closet full of appliances and cookbooks or multiple kitchen drawers stuffed with take-out menus, the verdict is clear: Love it or hate it, cooking food at home is one of the best ways to improve your diet, lose weight and transform your health.
In Cooked: A Natural History of Transformation (Penguin 2014), author Michael Pollan calls home cooking the “single most important thing we could do as a family to improve our health and general well-being.” First Lady Michelle Obama has focused on home cooking as part of her mission to get America moving and eating in healthier ways. And scientists have studied the topic as well: One study in the journal Public Health Nutrition found that people who frequently cook dinner at home were more likely to eat fewer calories—both at home and when eating out—compared with people who rarely cook (Wolfson& Bleich 2015). Another study published in the same journal found that people who cook up to five times a week were 47% more likely to be alive 10 years later, compared with those who cooked less (Chen et al. 2012).
Yet, as any busy person—self-proclaimed home cook or not—can attest, whipping up a healthy, nutritious meal at the end of a long day can be time-consuming and stressful. In fact, research by the American Sociological Association found that cooking can make many people—moms, in particular—stressed, anxious and unhappy. Researchers at Rush University in Chicago found that the more time middle-aged women spent cooking at home, the more likely they were to suffer from metabolic syndrome, upping their risk of developing heart disease and diabetes (Appelhans et al. 2015).
However, cooking doesn’t have to be all drudgery and no joy. Producing healthy meals at home is a lot easier (and quicker!) than you might think.
Skeptical? We asked top dietitians, chefs and nutrition pros to share the healthy-cooking hacks that help them prep delicious, nutritious meals in a flash. Here are their secrets. You and your clients will want to start using them in your own kitchens—stat. Read more…Click on the link below.
Idea Health & Fitness Association Member
Certified ACE Group Fitness
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