Ready to Race

Preparation extends beyond physical training, fitness and equipment (running shoes) to the correct intake of food and liquid. A common mistake among new competitors is leaving preparation to the day itself - yet nutrition in training is of crucial importance.

When you adopt the correct dietary practices you will train and perform better and recover quicker. By following the dietary strategies suggested below, you will not only feel better but your performance level will also be a lot sharper.

Consume three to five meals each day, including a light snack or meal approximately two hours prior to training and again within one hour of finishing your exercise.

The main part of the meals you do eat should be high in carbohydrates - bread, cereal, rice, pasta, noodles, fruit and vegetables all fall into this category. All main meals also need to have some protein – low fat milk and dairy products, fish, skinless chicken, lean red meat or a vegetarian substitute are the best choices.

Increase your fluid intake, primarily by drinking more water. Have at least six glasses a day, and if on hot days you perspire, consume more. Keep a check on your intake of fatty foods – watch the pies, chocolate bars, cakes and takeaways.

The more you train, the more you need to eat and drink but do remember to choose the right foods (at least most of the time).

The day before:
Avoid all alcohol, stay clear of fatty and fried foods, increase your intake of carbohydrate foods and drink plenty.

On the day:
Have a pre-run meal two or three hours prior to the event. Choose light cereals with trim milk and fruit topped with banana, jam, honey or spaghetti. Have one or two glasses of fruit juice and drink water also. Carry a drink bottle around with you in the hours leading up to the event and have sips of water at regular intervals. Drink water at the aid stations during the run. Do remember that feeling thirsty means you are getting dehydrated, so drink before your get thirsty.

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How to Avoid Injuries

By: Diana Statham

Exercising is a great way to keep yourself fit and healthy, but there is also a risk of injury. However, if you follow some basic guidelines, and stay within your physical limits, you can ensure that you'll have an enjoyable and safe workout.

Warm ups:
Warm ups are essential... this cannot be stressed on enough. Starting an exercise routine without warm ups can be very damaging to your body.
It is always advisable to do some relatively gentle exercise to warm up your muscles, so that they'll be less susceptible to damage that may occur during exercises. Also, they'll ensure that they get more flexible and limber.

Just spend a few minutes getting warmed up. About 5 to 10 minutes should do. Stretch muscles and other soft tissues. This will prepare your body for the more rigorous exercise that is going to follow, and help you go for a longer period of time without feeling tired or fatigued.

The right get-up:
Fitness wear is very important. Only if you are at ease and comfortable in what you're wearing, can you perform to your optimum potential.
The right shoes are imperative. They must be suited to the type of exercise that you are doing. When buying a pair of fitness shoes, always consult with the staff at a sports equipment store, and ask for their advice. The wrong type of shoes can lead to sprains and even long-term injury.
Clothes, too, must be comfortable, loose-fitting, and, ideally, made out of a fabric that absorbs sweat, like cotton. Very tight fitting clothes can be uncomfortable, and extremely loose clothes can get in the way.
Don't compromise when it comes to fitness wear.

Cool down:
Don't come to a sudden halt in between strenuous workouts. This causes the blood to pool in your leg veins, and can leave you feeling dizzy and faint. Give time for the lactic acid being produced by your muscles during vigorous activity to be cleared by finishing your session with a few minutes of gentle exercise.

Change and Alternate:
It is a good idea if you combine strenuous activity with something that is comparatively less physically demanding. This lessens your chances of over-exerting yourself, and gives your body more time to recover from bouts of intense activity.

Stop when it starts hurting:
If exercising starts to hurt, stop until the pain has completely gone away. Saying like 'no pain, no gain' should be ignored, since they make you push yourself beyond your physical limits... which isn't a good thing, after all. If you experience physical discomfort and things like dizziness, faintness, nausea, shortness of breath etc, please visit your doctor right away.
Also, avoid exercising when you are unwell or sick.

Author Bio: Diana for www.health-care-information.org Offers information on various health topics such as diseases, injuries, and medical tests.
Article Source: http://www.ArticleGeek.com - Free Website Content

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Workout Routines For Health and Fitness Goals

By: Rose Windale

It takes will and effort to lose weight, and oftentimes it may not be easy. Apparently, hard work and initiative are involved. The same can be said with applying limitations and lifestyle modifications. One has to muster the motivation to lose weight. That way, one will have the drive towards their goal- the goal of weight loss. It takes conscious will to keep to the discipline of exercising and dieting. When one wants to see and feel weight loss results, then they must take action. It's going to be their own hard work for their own rewards and nobody else's.

That's how it is, and it has to be borne in mind. When it comes to losing weight or being fit, workout routines are essential. Workout routines are among the blue prints on the goal of weigh loss. More often, people turn to the internet for workout routines. But the internet is such a big place, and it is not getting any smaller. One can be at a loss about which workout routines to follow and which would suit them best. Indeed it can be daunting to find what the proper means are for health and fitness goals. They are crucial as they can be done improperly and havoc can result.

One can have the wrong results with the wrong workout routines and diet schemes. One should only be then mindful and take time for what would be most appropriate for them. That way, they can gain the benefits and achieve their purpose. One thing to consider for workout routines and weight loss measures is: Are they easy to understand and follow? How else can something be effective for someone when they don't understand it? When they don't know what it is for nor how to go about with it? That's how it is with workout routines and diet schemes. One has to know the principles behind them.

They have to know the why's, the what's and the how's of them. It helps with a goal when one has thorough information on how to get it. That's how it is with exercise and dieting for health and fitness. Another thing is, does the weight loss scheme fit one's lifestyle? It has to go in conjunction with a person's other routines. There are fitness schemes which need regular trips to the gym. There are those as well which need to be done infrequently but are intensive. When deciding for the best health and fitness program, one has to determine if it will fit into their daily schedule.

Another factor is to know one's goal and whether the fitness plan is suited for it. Does one want to lose weight, or just wants to be fit? By losing weight, it means shedding off pounds and aiming to be trimmer. As for getting fit, it may mean having a toned body. One ought to choose a fitness scheme which would reflect their goals. It is then that one can get the best results and enjoy a better quality of life. This owing to the effort they exerted, and the initiative they mustered towards achieving their health and fitness goals.

The author of this article Rose Windale is a Health and Wellness Coach who has been successful with several natural health programs for many years. Rose decided to share her knowledge and tips through her website www.healthzine.org. You can sign up for her free newsletter and enjoy a healthy and happy life.
Article Source: http://EzineArticles.com/?expert=Rose_Windale http://EzineArticles.com/?Workout-Routines-For-Health-and-Fitness-Goals&id=1904751

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Ad Break Exercises!

By: James Carter

Since the last time I wrote, I've hardly exercised at all. I've been overseas again which really mucks up my routine since I'm expected to eat & drink in the evenings and work all day, so there's no time for a gym session and I'm not about to go running in a city I don't know & that doesn't speak English! I do fit in a few swims in the hotel pool but I'm not a good swimmer & it doesn't really push me the same way a vigorous gym routine or long run does.

Anyway, all the time I've been away, I've been nursing a painful knee hoping the the rest would fix it so I could start running again. Eventually I went to the doctor & discovered I have pulled my cruciate ligament - nothing too serious but two weeks rest on anti-inflammatories to fix it.

To overcome the complete lack of exercise, my partner & I have done a few exercises in the evening in the ad breaks between watching TV. And it occurred to me that this is a valuable time to use for exercise, so I'll describe what we do. I'd be interested to hear if others have tried this & if so what routines they do.

First we started with some press-ups to warm up, my partner kneels but keeps a straight back, so it's easier on her back but the resistance is still sufficient for a good workout. Then we did some sit ups to work those flabby abs - she made me do 20 to the left then 20 to the right! My abs were burning by the end bexcause it's not an exercise I ever do, but I was pleased I could complete them.

Finally we did some hip lifts where we lie on our backs with legs together in the air & lift our bums off the ground using our ab muscles. Again, 20 of those and you're ready to sit down and watch some TV!

Now the challenge is to do this every night and begin to feel the difference! Let me know how you get on too...

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Coming back to exercise after a break

By: James Carter

I try to exercise several times a week; ideally I go to the gym twice and run twice. However recently I've been travelling and I've not been well, so I haven't exercised at all for about eight weeks. This week I decided to get back into it and what a hard week it's been!

For a start, I tried to complete my gym routine on Monday. I got through two of the ten exercises and had to stop as I had no energy left and my body was aching! Not a very encouraging start but I persevered and managed to complete another two exercises before having to admit to myself that I was badly out of condition. Rather than force myself to continue I decided to quit and come back another day to finish the routine. No point in hurting myself or I'd be out for an even longer period.

I managed the run on Tuesday better than I expected and managed to complete the rest of Monday's workout on Wednesday. Although I was disappointed that I couldn't manage any press-ups at the end - usually I can do 20 before collapsing, but I could only do 3! Today's run was also pretty good although shorter than I was running before my break, but the time was respectable.

What I've learned from this week is that when returning from a break, it's important to listen to your body & try not to do too much too soon. The muscles and ligaments need time to stretch and strengthen, so don't overdo it or you'll be sitting on the sidelines instead of enjoying the exercise!

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Fitness For 50 And Beyond

By: Varun Pratap

At fifty, many of us take stock of our lives. We can look back on careers, friends, and family that we are proud of, but what do we want to do with our middle years?

How can we make the most of our lives?

Perhaps the most overlooked aspect of our later years, as well as the one that may have the greatest impact on our overall well-being, is our health and fitness. How, then, can we best ensure our health and fitness into our mid and later years?
Exercise can help slow down the onset of the symptoms of aging.

The health benefits of a good exercise program are numerous. Exercise helps maintain muscle strength and joint flexibility. In addition, the stress put on our bones through exercise help maintain their strength and integrity. Even our mood can be improved by staying healthy---researchers have discovered a link between exercise and a decrease in depression and anxiety. This may be due to the increase in energy and the improved sleeping patterns among fit fifty year olds.

Of course, nothing beats exercise for battling weight gain and getting our body into the kind of shape that can still turn heads as we walk down the street. Besides that, our blood pressure tends to drop, lowering the chance of heart disease. Even our immune system gets a boost from regular exercise. Believe it or not, physical activity has even been linked to improved mental function!

Think of the advantages of living a longer and a more active life.

From walking, running or cycling, to push-ups and sit-ups to actual weight lifting, at home or at the gym, each form of exercise has its own benefits to keeping you fit and strong. This will reduce the discomfort to the joints and muscles after the exercises are done. Similarly, after a workout, make sure and take the time to stretch and cool down.

How you decide to stay fit and healthy is up to you.

If the thought of bouncing around a gym or workout center in spandex makes you cringe, take heart. Chair aerobics are designed to give those with mobility problems a good cardio workout without putting strain on the joints and bones. A chair aerobics session may include kicks, punches and stretches, and often includes the use of workout bands and weights to increase strength and resistance training as the workouts get more intense.

Better heart function, lower blood pressure, increased circulation and heightened alertness, say the experts. It's the perfect solution if you can't leave your desk or if you work at home and can't get to the gym. It's also an excellent solution for older Americans who may not be as mobile as they once were, but who can benefit from regular exercise.

According to many recent studies, engaging in moderate exercise three to five times a week can help reduce the risk of heart disease, hypertension, stroke, diabetes and arthritis. Among the exercise that the American Physical Therapy Association recommends for seniors are golf, gardening, walking, swimming and jogging. Water fitness classes are among the best aerobics exercises you can do, especially if you suffer from joint stiffness or arthritic pain.

Because you're in the water, there's no impact shock, making water exercises the ideal form of low-impact aerobic exercise.

Article source: Fitness For 50 And Beyond Author: Learn Tips on Health, Fitness and Weight loss at Weight Loss Help

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Benefits of Liquid Vitamins

By: Janet Somer

Vitamins and minerals can be absorbed by the body in a number of ways. They first enter our body through the food we eat. Secondly, we can take vitamin supplements to increase the amount of pertinent vitamins and minerals. There are different methods of taking medication and one of the most common methods is absorbing it in its liquid form. Do the advantages of liquid vitamins far outweigh its disadvantages - if there are any? Read on and find out.

Better or Easier Absorption for Kids

Although liquid vitamins may taste worse than vitamins in flavored, chewable tablet forms, they are however easier to absorb. There are numerous cases in which children have problems with choking, breathing and swallowing simply because of their inability to absorb medication or vitamins in this form. This is the same problem as well for adults who have lost their ability to control their jaws or are unable to digest anything that is not in liquid form.

Liquid Vitamins are More Effective

Because of its form, liquid vitamins can be assimilated immediately into the blood stream for a more systemic administration of the vitamin and its average absorption rate is approximately 90 to 98%. It is also three to five times more concentrated than vitamin pills and this lead to higher bio-activity and greater therapeutic benefits.

The Link between Antioxidants and Liquid Vitamins

Have you ever wondered whether or not liquid vitamins contained oxidants as well? Vitamins E, C and A are examples of antioxidants and they are commonly found in vitamin supplements but what about liquid vitamins?

And the answer is an absolute YES. Liquid vitamins must in fact contain such antioxidants or they'll prove to be ineffective compared to other vitamins. Remember that the most important of all antioxidants - Vitamins A, C and E - are not internally produced by the body so they must be a regular fixture in our diet. Antioxidants are our main defense against effects of damaging oxidation reactions. Antioxidants are our best weapons against suffering from any form of cancer. Without it, we are basically weaker and less healthy.

Liquid Vitamins versus Digestive Acids

One reason why people refuse to acknowledge the benefits of liquid vitamins is because of the supposed destruction by digestive acids of any vitamin or mineral that it does not recognize as part of the process of digestion. The opposite is, in fact true. Our digestive system actually prefers or is able to better absorb liquid vitamins and minerals rather than those made in pill or capsule form.

A vitamin pill or tablet has to be digested completely before it can benefit the human body. It must be broken down into absorbable nutrients or only up to thirty percent of it will be absorbed by the human body. Liquid vitamins however provide a better and easier solution for the digestive system. Because it does not depend in any way on mechanical digestion, an estimated 90% of it can be absorbed directly by the body.

It's vital to remember that digestion does not mainly function to destroy vitamins and minerals but rather to transform them into substances it can use to improve the general constitution of the body.

Liquid Vitamins: Toxic or Not?

Another problem posed is the amount of colloidal minerals found in liquid vitamins. Are they harmful or not?

In truth, even plants and fruits contain a trace of such minerals in them. Apples, for instance, contain 3-5 mg of aluminum as it's one of the most abundant elements that can be found in the surface of the Earth. But do you hear anyone telling you that apples are dangerous to your health? On the contrary, what we are more likely to hear is that an apple a day keeps the doctor away.

And so it must be with liquid vitamins as well. Containing a slight amount of colloidal mineral doesn't mean it's bad for our health right away. Colloidal minerals, are above all else, naturally occurring elements and can not therefore be avoided.

You Have a Choice

At the end of the day, however, it's still up to you whether or not you wish to take vitamin supplements in liquid or solid form. What really matters is what you prefer and which will ultimately work better for you.


Article source: Benefits of Liquid Vitamins Author: Visit The Treadmill Workouts to find out more about treadmill workouts and treadmill exercises.

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