4-3-2-1 Why exercise & how to make it part of your life

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http://helpguide.org/life/exercise.htm

4-3-2-1 Fitness and Sports nutrition

How fit are you? While you might be able to bench press a lot of weight or run for miles and miles, health and
fitness are made up of many factors. There are indicators that you can see and feel.

If you have areas of health and fitness that aren’t ideal, there are simple lifestyle changes you can make, such as finding some type of physical activity you enjoy and engaging in it for 30 to 60 minutes on most days of the week. Tweaks to your diet should include cutting out added sugar and fat while focusing on lean protein, fruits, veggies, whole grains, and healthy fats such as olive oil and avocados.
Try to incorporate changes that you can make for a lifetime over fast fixes that won’t last. Make your health and fitness a priority every day!


but there are also measures
of health and fitness that can only be gauged by your health professional, such as cholesterol level and
blood pressure.
Check out your stats and read on to find out how you can improve so you can be optimally fit and healthy.





1. Weight: Carrying extra weight increases the risk for health conditions*
such as heart disease, type 2 diabetes, high blood pressure, high
cholesterol, stroke, sleep apnea, respiratory problems, and osteoarthritis.
It also impacts your self-esteem and confidence and can dampen your
desire to participate in activities you enjoy.
Don’t wait for your weight to lead to other health problems. There are three
factors you can assess to determine if you need to lose weight: your BMI,
your waist measurement, and your family health history.
o BMI: Body Mass Index (BMI) is a common way to assess whether your
current weight is problematic and should be reduced. People with a
large percentage of muscle mass may get a skewed result, and this
method could underestimate body fat in adults over the age of 65. You
should also assess your waist circumference and family health history to
get a clearer picture of whether your weight is negatively impacting
your health.


BMI Link here

Waist Measurement: Storing excess fat in your waist, as opposed to your hips or thighs, poses a greater risk to your health because it can raise blood cholesterol levels and lower the body’s sensitivity to insulin. Measure your waist circumference with a tape measure. Over 35 inches for women or over 40 inches for men is a sign to take control.
o Risk Factors: Looking at your family health history can provide a clue as to whether or not you should be concerned about your weight. Does your family health history include weight-related conditions such as heart disease, type 2 diabetes, high cholesterol, high blood pressure, osteoarthritis, or sleep apnea? If you have two or more of these health concerns or know family members who have struggled with these issues, definitely consider tackling your weight.
2. Internal Measures: Your cholesterol levels and blood pressure are other indicators of how fit and healthy you are on the inside. Get your numbers regularly checked by a health professional to make sure yours are in the normal range.
3. Mental Health: Finally, being mentally happy is an important component of health. Work on improving relationships and focusing on activities that make you truly happy.

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How to Fuel Before, During, and After a Workout
To achieve peak athletic performance, you need a solid, sound nutrition plan. A wholesome diet, adequate fluids, and appropriate supplements should all be part of your individual plan. By understanding what makes up your sports nutrition needs, you can create a plan that will help you achieve and maintain optimal results from your workouts.
Make sure you’re providing your body with the right amount of calories to generate the energy required to reach your personal training goals. The energy you receive from your daily calories is derived from the variety of food you eat, including macronutrients such as carbohydrates, protein, and fats. The amount of each of these macronutrients and the timing of consumption is crucial to athletic performance.
• Carbohydrate is key when it comes to peak performance. The amount of carbohydrate you need depends on how many hours you train each day, how many hours before exercise you eat, and how long your exercise sessions last. It is important to eat and/or replace carbohydrates before, during, and after exercise to build
up, maintain, and restore glycogen levels to train longer
and harder.
• Protein is needed to build and repair the body’s tissues. The protein requirements for athletes can be met by consuming foods such as milk, lean meats and beans, and with supplements such as protein shakes and bars. Protein should be consumed in moderate amounts before and
after exercise.
• Fats are essential to the body. The NUTRILITE brand offers protein shakes, bars, and powder. Healthy fats provide energy, aid in the absorption of fat-soluble vitamins (i.e., vitamins A, D, E, K), help insulate the organs, and protect cell structures. Athletes should consume less than 30% fat in their diet. Healthy monounsaturated fats include avocados, olive oil, almonds, and pecans. Healthy polyunsaturated fats include fish oil, walnuts, and flaxseed. Saturated and trans fats should be minimized or eliminated from your diet. Try NUTRILITE OCEAN ESSENTIALS® Balanced Health to get more omega 3 fatty acids in your diet.
• Hydration is the simplest and most effective method for protecting your health and athletic performance. During exercise, proper hydration will influence cardiovascular function, muscle function, and body temperature. Dehydration will impair your mental and cognitive performance. Try NUTRILITE Sports Drinks.
• Vitamins and minerals are essential to optimal health. Vitamins and minerals – micronutrients – play a critical role in the body at rest, during exercise, and during recovery from exercise. Athletes who consume an unbalanced or inadequate diet (i.e., low whole grain, fruit, and vegetable intake) are at greatest risk for poor micronutrient status. The daily use of a multivitamin and mineral supplement can help fill the nutritional gaps in your diet. Try NUTRILITE DOUBLE X® Vitamin/Mineral/Phytonutrient.
• Phytonutrients protect your body. Phytonutrients help protect your body and provide antioxidant protection. Some foods rich in phytonutrients include acerola cherries, berries, broccoli, carrots, garlic, green tea, red grapes, and soy. Supplements containing phytonutrients may benefit the athlete, particularly if fruit and vegetable consumption is low. Try NUTRILITE Concentrated Fruits and Vegetables or NUTRILITE Fruits & Vegetables 2GO Twist Tubes.