Nutrition 360

We alway say “one day an apple keep doctor keep away”,now I promote that more than thirty minutes of exercise a day is good for your healthy,Our blood is also contain toxins,do some exercise can make our bodies sweat, so you can put the toxin in the blood with the sweat eliminated from the body,In addition, do some exercise will enable us cells become active in the body ,It is conducive to a healthy heart and lung.So, while an apple a day is still sound advice, it seems exercising every day is the new and improved ticket to keeping the doctor away.ok,let’’s going on talk the benefit of do exercise everyday
In an article entitled “The Psychological Benefits of Your Exercise Program,” Fitness Management magazine further details physical activity’’s favorable effects on emotional and mental health. In particular, the article cites the following psychological advantages of exercise:It reduces feelings of anxiety, worry, self-doubt and uncertainty about the future;It lower stress levels and the accompanying physical complaints, such as headaches and muscle tension;It energizes, thereby enhancing one’’s mood;It improves sleep quality;It improves one’’s self-image and -confidence by keeping weight down and elevating mood.
All of this article we must take Our attention,Inquiring minds want to know, so how exactly will daily exercise impact your health and well-being? Regular physical activity positively affects not only your body but also your mind. That’’s right: Exercise simultaneously improves your physical, your emotional and your psychological health. In fact, it’’s a triple-threat combatant gainst the physical and mental disorders Americans most often face: heart disease, diabetes, stroke, stress, anxiety and depression, just to name a few.The U.S. Surgeon General, while echoing the AHA’’s claims, narrows down physical activity’’s benefits into specific categories. Overall, he maintains that exercise reduces one’’s risk of dying prematurely, but explicitly mentions a reduction in heart disease, diabetes, high blood pressure, colon cancer, depression and anxiety and obesity among its lifesaving advantages. According to the U.S.Surgeon General,healthier bones muscles and joints as well as improved psychological well-being are some of the other benefits regular exercisers enjoy.The American Heart Association (AHA) lists a reduction in the risk of heart disease at the top of its daily physical activity benefit list. Exercise improves circulation throughout the body and lowers cholesterol, thereby decreasing the likelihood of a heart attack or stroke. The AHA also touts exercise’’s ability to counteract the health problems plaguing today’’s young people: obesity, high blood pressure, high cholesterol and poor lifestyle habits. In so doing, it prevents the conditions that lead to heart attacks and strokes later in life. This disease are harmed our healthy,even our daily life,but some docter advice the people can do some easy exercise every day,it can remit the state of an illness

“Exercise is good for you!” If you had a dollar for every time you heard this statement uttered, you”d be rich by now, right? Well, proponents of everyday physical activity aren”t just blowing smoke when they repeat this mantra. Medical research has uncovered resounding evidence to back up this “good for you” claim. In fact, the U.S. Surgeon General, the American College of Sports Medicine (ACSM) and the National Centers for Chronic Disease Prevention and Health Promotion all recommend the same thing when it comes to regular exercise: American adults should aim for 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week.

The number of calories burned during a day depends on various factors. Some factors we can control like exercising more or working harder, others we have less control over like the metabolism and which fuel cells use for energy. However its quite possible to control the latter two factors!
  Think about the calories burned with the following facts: The faster we move the more calories burned ,The more effort we put into a movement the more calories we burn,The heavier a person the more calories burned during any type of movement – more effort to move extra weight,The more muscle / lean weight we possess the more calories burned even at rest – more cell mass to maintain!
  Increasing fitness levels increases amount of fat calories burned during most movements,then what is the effective exercise and the right way to do exercise.Frist you should kown how to breathe through your exercise,this important.You hear personal trainers emphasizing this mantra to their clients, “Breathe! Breathe!” For some strange reason, we tend to hold our breath when exercising. What you want to get into the habit of is breathing out while your muscle is working, and breathing in when it relaxes. So as you”re lifting something, breathe out as you lift; breathe in when you stop. At first, you”ll need to remind yourself of this frequently.
  Don”t forget the stretching. It will help keep you flexible and able to move more easily. Do walk around a bit to warm up your muscles .

Stretching is a simpler exercise.most Americans neglect stretching as part of an every day fitness program.
Stretching boosts muscle flexibility, which in turn leads to decreased likelihood of injury, better muscle performance, and a sense of well-being that lasts for hours after you”ve finished.
Ideally, you should stretch several times each day. Stretching in the morning gets your body ready for the activities ahead. It also presents your brain with a focused, quiet activity can result in a feeling of peace and lowering of anxiety levels.
In the evening, stretching will help work out the kinks of a day’’s wear and tear. Stretching and relaxing muscles before going to bed will lessen soreness after a hard day and will have you waking up feeling wonderful.
Finally, stretching is an unquestionable must prior to any vigorous physical activity to prevent injury and reduce post-activity soreness, minutes is plenty of time for the morning, evening, or pre-activity stretch. The following stretches provide brief examples. An abundance of books and videos are available for more detail.
The most basic stretches can be performed while seated. Start with your neck. Look down at your stomach. Then slowly roll your head to the left, then back so you”re looking at the ceiling, to the right, and back down. You should feel the muscles in your neck stretching. A similar motion can be performed with the wrists. While seated, simply move your closed hand in a circle using your wrist. Then lift each leg, and draw the same circle with the feet around the ankle. Make 3-5 such circles in the clock-wise direction and then the counter-clockwise direction with your neck, both wrists and both ankles.
Move to the calf muscle. Find a wall, chair, stability ball, or something that you can safely lean on. While leaning comfortably against the object, move your right foot two feet back. Slowly bend your left knee so that your right ankle flexes. You should feel the muscle in the back of your lower right leg being stretched. Hold the stretch for 30 seconds and release. Repeat the exercise with your left calf.
The best way to stretch the front of the upper leg (the quadriceps) is to lie down on a flat surface (floor, bed, mat, et cetera). While lying on your left side, with your left elbow on the surface, and your left hand supporting your head, pull your right foot up behind you, so that the knee is bent as far as possible. Reach back with your right hand and grab onto your right foot. Pull you foot towards your back until you feel the muscle stretching. Hold this stretch for 30 seconds. Perform the same stretch for your right leg. For a basic shoulder stretch, clasp your hands behind your back and slowly lift them upwards. You”ll feel the muscles in your shoulder stretching. Hold this stretch for 30 seconds.
Countless other stretches exist, but this schedule gives you a basic routine. Consult with your doctor and, if possible, a physical trainer to fine tune a “flex schedule” that’’s right for you.

The traditional concept, people generally think that we should be added  most of the water before and after sport,It is because people in that movement, the body from the water in a large number of sweat loss, which can be seen. In fact, we exercise, the first 20 minutes lost protein, after 20 minutes will loss of water and at the same time we have been led up the body, then all of the trace elements are also active in the beginning.Therefore, after exercise right to add nutrition is essential.
  The key to sports nutrition health is a well-balanced diet. Eating foods in their proper serving sizes from all five basic food groups is key. As an athlete you must maintain the proper balance of nutrients, vitamins, minerals, and calories to optimize your performance abilities. Though it was once thought that athletes required significantly higher than average amounts of protein in their diet, protein supplements are not recommended. You should be able to derive enough protein from meat, poultry, fish, and peanut butter when eaten in adequate amounts.
  Due to the fact that athletes may burn more calories than the average person, it is necessary to consume enough calories for your body to use. A coach, trainer, or sports nutritionist should be able to tell you the right amount of calories needed for your age, weight, and activity level. Remember to consume these calories from foods that are low in fat and high in nutrients.
  Sports nutrition health can be maximized by learning to maintain the proper fluid balance as well as eating right. Drink plenty of fluids, but avoid high-calorie, sugary drinks. Energy drinks that contain caffeine should also be avoided. Water is the best source of fluids, though lower calorie sports drinks can also help hydrate the body.
  When preparing for a game or competition, avoid eating meals right before playing. Also avoid high-fat and sugary foods as these tend to digest and metabolize slower, which could impact your performance. Starches digest quicker, but avoid heavy meals that might slow you down. If you are competing in an all day event, remember to bring plenty of snacks and fluids to maintain your energy level throughout the day.
  he most important thing to remember for good sports nutrition health is to eat a well-balanced diet regularly, do not skip meals, and to avoid stimulants like caffeine. A proper diet throughout the year will ensure that you are at your best each season and at every level you play or compete.