Okay, lets get to it. Throughout all the history of sports there have been those who have a perception at the starting line that says exactly what that first sentence says. Lets get to it! They are the “warriors” of the crowd and they hadn’t better be messed with. Their education comes from experience and tens of thousands of hours of work on their machines of choice. This extrapolates across the board. Somebody trying to lose fifty pounds, or ten pounds, can literally change their mindset in a nanosecond when following the principles forwarded. They don’t need some overweight celebrity who had to lose 40 lbs to get them motivated. After all, why did the celebrity gain 40 lbs in the first place that they needed to take off?
The “attitude” of the competitor is what will determine who finishes in the limelight. Their “belief system” will determine whether they reach their objective. Not getting out of shape in the first place is the most important thing, but having to take weight off a little later can happen. It is still amazing to watch how many celebrities go out there and say how they lost so many pounds in so many weeks using such-and-such plan. Okay, I’ll back off for now. Spending thirty plus years in health and nutrition has pretty much revealed to me the secrets of health and fitness for life, love, happiness and sport.
Improving chances of higher performance ~
When you are on a bicycle, in a gym, on the ski slopes or playing soccer. . .you need to know WHEN to consume the calories you will need to assure you function at your highest capacity. It’s not enough to just merely consume the calories. We’re getting a little more advanced with this article, but this information is absolutely necessary. You have to have the energy “in” your system before you compete in an event. And DURING the event you need to replenish that energy. So there will be differing ways to “replenish” depending on the sport or competition of choice. Trust me, just losing weight IS a competition. Those of you out there who are trying to lose weight should know that you are highly respected in the health field for taking the action to get control of your health.
Remember the “ideal body weight (IBW)” equations we had in previous articles? Don’t try losing weight if you are within the IBW weight range. It will do you no good, for anything. And if you have a bigger bone structure than others, accept the fact that you will weigh a little more than others. You were born with a certain set of genetics and learning how to live with those genetics will lead you to living a happier and healthier life.
Back to Exercise and Health! ~
Lifting weights ~ Make sure you consume your energy required for your exercise at least one hour prior to going to the gym. Depending on the environment in which you are training, drink plenty of fluids prior to exercising, and during exercise. A good rule of thumb is to drink at least two cups of water (16 oz.) for every twenty minutes of training. That should not be a problem in today’s gym environment or whether you train at home. Drink water. There are no calories in water. There is, however, one substance you cannot go without for longer than 72 hours. Not while maintaining good health, that is. That is water. Try to consume about 50 grams of carbohydrate immediately after working out. This is when the body is most willing to absorb the nutrient.
Riding bike or cycling ~ Make sure you are adequately hydrated before getting on your bike. There are so many different durations of routines with bikes it is hard to just set a standard out there. One thing that should be mentioned is that you get fully hydrated prior to riding and make sure your bladder is empty before engaging in intense activity. Your body will perspire to let go of fluids during your ride when your bladder is empty. Your bladder will NOT secrete water to the body for sweating purposes. So a full bladder is going to catch you about 20 minutes into a 2 hour ride. Not good. Somebody forgot to put restrooms every 10 miles along the road of riding a century! By the way, a century is a 100 mile bike ride. I just like to make sure everyone is clear on that. The rules apply pretty much in the same manner with running.
Skiing ~ When you are freezing your butt off it is difficult to tell when you need energy and/or fluids. When skiing one of the best things to do is park your vehicle in a parking lot close to the end of a slope that you frequent. Have chips and salsa, and plenty of water. Fresh fruits are okay but you will burn those calories off so fast that you’ll be back to the car in about 1/2 hour. Eat some fat. Fat is a good source of energy. Cheese and crackers are great, and a glass of wine tops it all off. Just don’t go crazy with the wine. I bottle of beer is just fine, as well. But if fruit juice is your option, go for it. Winning is what the game is all about. Minor amounts of alcohol have a sedative effect on your central nervous system. That “Bodi Miller” character did a little too much during the Olympics. But let me tell you, a minor sedative is a NICE thing when you are in a race on a slalom course where you reach speeds of 40 mph or better. As far as downhill goes, prayer might be a good incentive. If you are cross country skiing, avoid alcoholic beverages. You can end up dehydrated from drinking alcohol.
Soccer ~ If you are a coach of a soccer team the best thing to have on the sidelines is an electrolyte formula along with fresh oranges or grapefruits. Watermelon is also good. These fruits contain a great deal of fluid and will help to prevent dehydration which can lead to cramps. Be assured, if you get cramps, you will have wished you ate an orange or two! That is NOT a good feeling when the muscle tissue knots up and you attempt to pull out of the cramp. Experience speaks volumes.
Hiking ~ Take energy bars, nuts and dried fruits and plenty of fluids. Eat every twenty minutes and drink fluids at the same time. Pace yourself, and take a walking stick or a ski pole with you. Take the basket off of the ski pole. The reason for the ski pole will be relevant when you have to go through brush or possibly face off with a snake or another creature on the hills. And, that ski pole is like having a third leg. Of course, having a backpack with toilet paper and your supplies is just common sense, right?
Fishing ~ Make sure you go to the bathroom before you hit the river or lake! Being exposed to a great deal of sunlight requires that you drink plenty of fluids. Otherwise, consider yourself a golfer! Two very fine sports for the leisure sports enthusiast. Walk 18 holes in 100+ degrees and you will find out exactly what the meaning of “fluid intake” means.
More coming soon! ~ Let the music play on. . . ~ ABBA
Peace as always, in all ways. . .
Mark A. Mayr; RD, Certified Investor Relations Representative, Former Mr. Utah