Cary Raffle Certified Personal Trainer - NYC

Exerpts from a Joint Position Stand of the American College of Sports Medicine, American Dietetic Association and Dietitians of Canada There is no evidence that athletes need a diet significantly different than the general population - Carbohydrates should represenet 55-58% of energy (calories) - Protein should represent 12-15% - Fat should represent 25-30% - Individuals who want to gain muscle mass should consume 1.6.-1.7 grams of protein per kilogram of body weight - Endurance trained athletes should consume 1.2- 1.4 grams per kilogram of body weight - Consumption of higher amounts is not shown to be beneficial and could cause health problems - Carbohydrates are essential to the recovery process, they replace muscle glycogen and facilitate the repair process - The post exercise meal should contain a mix of carbohydrates, protein and fat - Supplements should generally not be required if sufficient nutrients are being consumed in the diet.

From a position stand by the American College of Sports Medicine ACSM recommends that the public follow these general guidelines for losing weight and keeping it off: Consult with a trained healthcare professional, consider losing weight if BMI is 25 or above, reduce caloric and fat intake, exercise 2.5 - 4.5 hours a week, and use dietary supplements/weight loss drugs only under physician supervision. -An "energy deficit" of 500-1000 calories a day is recommended -An effective weight-loss program must include increased energy expenditure in addition to reduced dietary intake. -Significant health benefits can be realized with a minimum of 150 minutes of moderate intensity exercise a week; there may be advantages to increasing to 200-300 minutes per week -Even modest reduction of 5-10% produce significant health benefits -If energy needs exceed energy intake, weight loss will occur -Very low calorie diets (VLCDs), used in conjunction with dietary supplements and requiring medic...

People who exercise regularly will tell you they feel better. Here are four ways exercise controls stress, according to the American Council on Exercise: 1. Exercise can help you feel less anxious. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles. 2. Exercise can relax you. One exercise session generates 90 to 120 minutes of relaxation response. 3. Exercise can make you feel better about yourself. That feeling of self-worth contributes to stress relief. 4. Exercise can make you eat better. And it's no secret that good nutrition helps your body manage stress better. Activities you can choose from: Aerobic activity - All it takes is 20 minutes' worth, six to seven days a week. Yoga - Recent studies have shown that when large muscle groups repeatedly contract and relax, the brain receives a signal to release specific neurotransmitters, which in turn make you feel relaxed and more alert. Recreational sports - require t...

Why does it hurt a day or 2 later? There are two types of exercise-related muscle soreness. Immediate muscle soreness quickly dissipates and is the pain you feel during, or immediately after, exercise. Delayed muscle soreness manifests 24 to 48 hours after the exercise session and spontaneously decreases after 72 hours. The most current research attributes it to microscopic tears in the muscle and surrounding connective tissue following eccentric exercise. (A muscle contracts eccentrically when it lengthens under tension during exercise). Those who experience delayed muscle soreness include conditioned individuals who increase the intensity, frequency or duration of their workouts, or participate in an activity that they are unfamiliar with. Beginning exercisers, or those who have undergone a significant lapse in training,frequently experience soreness when starting a new exercise program. Once you induce delayed onset muscle soreness at a specific exercise intensity, you shouldn't...

Better nutrition, treatment now could prevent global crisis FRIDAY, June 16 (HealthDay News) -- The world faces an epidemic of hip fractures over the next few decades as more and more people's bones weaken from osteoporosis as they age. So conclude researchers who estimate that at least 6.3 million people worldwide will suffer a hip fracture in the year 2050 -- more than triple the 1.7 million cases recorded in 1990. The trend toward more fractures could be turned around, however, if doctors and the public take advantage of what's known about osteoporosis prevention. One key preventive strategy: "We should be looking at the younger population to maximize calcium," said Dr. Joseph Fetto, associate professor of orthopedics at the New York University Hospital for Joint Diseases. NOTE: This is another reason why training for balance and stabilization is very important, particularly for adults past 50 and 60 years old. Click here to read the full article at MSN Health News...

When you eat and what you eat can affect your performance and the way you feel during your workout. To get the most from your workout, follow these guidelines: •Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says Stephen DeBoer, a registered dietitian at Mayo Clinic, Rochester, Minn. This. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink. •Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising. •Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. •Eat after your workout. To help your muscles recover and to replace their glycogen stores,...

from the American Council on Exercise ACE asks "Suppose you were told that you only had to add an extra five to 10 minutes to each of your workouts in order to prevent injury and lessen fatigue. Would you do it?" Those few extra minutes are called a warm-up. A gradual warm-up:- Leads to efficient calorie burning by increasing your core body temperature - Produces faster, more forceful muscle contractions - Increases your metabolic rate so oxygen is delivered to the working muscles more quickly - Prevents injuries by improving the elasticity of your muscles - Gives you better muscle control by speeding up your neural message pathways to the muscles - Allows you to work out comfortably longer because all your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood - Improves joint range of motion - Psychologically prepares you for higher intensities by increasing your arousal and focus on exercise Your warm-up should consist of two phas...