Basic Fitness Tips
The Basic Fitness Tips mentioned here are limited in number and detail. Just enough to get you started. If anything here is of interest to you then it's up to you to do the necessary research for more information. Please make sure that your information source is reliable.
Fitness
If you have never exercised before make sure you undergo a stress test at a medical facility or receive your doctor's approval.
In my humble opinion "fitness" is developing and then maintaining, at a high level, the balance between our aerobic and anaerobic capabilities, muscular strength and power, endurance and suppleness. All within a healthy lifestyle.
Generally speaking the majority of the population (there are exceptions of course; those with genetic disorders and severe cases of hormonal imbalances) will find it possible to be fit and healthy for most of the duration of their lives. It is quite simple actually. All one needs is the commitment to make the necessary changes required to succeed.
Unless you are interested in competing at a high level in one specific endurance or strength sport then perhaps cross training is the way to go in order to obtain that balance required for fitness.
With time, as we age beyond our 30's, we gradually lose to the years, our strength and our speed, our maximum heart rate and VO2 Max. and to a lesser degree our endurance.
Also declining with age is our ability to recover from training, sickness, surgery, etc.
Unless we are competitive athletes we should avoid all extra long distance training, as long endurance training has been shown to lower testosterone levels in male athletes.
Short intensive aerobic and anaerobic workouts such as interval training or time trials should replace those long workouts. Warm up sufficiently at first.
Resistance training of short duration and high intensity has shown to increase hormonal activity. Weight training is probably the best at this.
If unsure seek out the help of an experienced trainer/coach who will listen to you and consider your goals. A small investment for a lifetime of health and fitness.
Proper rest, sleep and nutrition are required in order to progress.
Be patient at first. If you are totally out of shape when you start then set realistic objectives.
Increased muscle mass burns calories.
Walk "proud"; body straight, head held high, shoulders back and low, tummy tucked in. Be "sovereign".
Nutrition
The most important nutrition/health challenge facing us today is fighting off obesity and diabetes. Generally these are caused by poor eating habits and can be avoided by the following advice.
Avoid sugar at all cost, food and drinks containing sugar, all refined and/or transformed foods, fruit juices, fibreless breads, trans fat (hydrogenated, excess carbohydrates and too much saturated fat.
Replace some saturated fat with lots of virgin cold pressed olive oil. Use some fish and flax oils.
If possible eat 5 or 6 small meals a day.
Each meal should be complete in macronutrients, protein, some carbs and good fat. The constant ingesting of some protein with each of the meals should keep your body in an anabolic state thus avoiding catabolism.
Each meal should contain fruit(s) or raw veggies. Cooked veggies lose their digestive enzymes and the cooking process breaks down the fibre.
If wanting to lose body fat then the carbs obtained from breads, cereals, pasta, etc. should only be eaten at the meals following training. Once at your ideal body composition then eat all the complex carbs you can in order to restore depleted muscle glycogen reserves.
Eat all fruits early in the day, veggies only in the second half of the day.
Learn and study the importance of the "glycemic index" of foods.
Consider the acid balance of your meals. Group in one meal both alkaline and acidic foods to avoid losing bone mass and bone strength as you get older.
According to your activity level take in the right amount of complete protein.
Sipping plain water at 10 degrees Celsius is recommended for activities of 1.5 hours or less.
When training intensely or competing for more than 1.5 hours use sports drinks. Keep your sports drinks at 10 degrees Celsius if possible as this helps in gastric emptying.
Recovery drinks should be taken within a half hour of terminating intense training or competition. These drinks should be composed of 0.5 grams of whey protein and 1.5 - 2 grams of carbohydrate per kg of bodyweight and taken as a cold drink sipped slowly.
Some studies show that chocolate milk is an effective recovery drink when taken immediately after intense exercise.
Body Composition Management
There are no secrets or miracle methods when it comes to losing body fat and keeping it off. For the average person not suffering from hormonal problems or a genetic disorder the answer is EXERCISE and correct NUTRITION.
So learn how to exercise within your means. Start slowly and build up gradually. Seek knowledgeable advice if need be. Stick the course. Success does not come overnight. There are no quick fixes.
If you follow the guidelines mentioned in the section on NUTRITION you should lose weight in a healthy/slow but sure way.
