Exercise And Nutrition Information .

Fitness means different things to different people. Two people might say I want to become fit and lose weight but their end image of themselves may be very different from the other person. For some people it might be trying to get fit and lose weight to run the London Marathon and for another it might be so they can feel more comfortable on a fitness holiday with friends.

Weight Loss is now one of the biggest industries in the world and is the biggest killer in the United States ahead of cancer. It is a growing problem in the UK mainly due to the Fast Food culture we have created accompanied by lack of exercise or even no exercise . The American College Of Sports Medicine recommends that you should get your heart rate higher than the average walking heart rate 4 to 5 times a week.

Below are 10 Exercise and Nutrition.

1. Always vary your exercise programme.

2. Try and drink at least two litres of water per day.

3. Stretch before and after exercise sessions.

4. Eat 5 portions of fruit and vegetbles per day.

5. When trying to lose weight cut down on calories and saturated fats.

6. Be consistant. Don't exercise every day for two weeks and then stop and start for three weeks. It is better to exercise every other day for a longer period time.

7. Cut down on wheat and dairy.

8. Eat at least two hours before you goto bed and try to be active after you have eaten.

9. When trying to burn body fat work within your aerobic energy zone which is 65% to 90% of your maximum heart rate.

10. When using weights concentrate on the large muscles of your body.

Exercise For Weight Control.

Evidence exist to show that excess weigh t gain throughout life often closely parallels reduced physical activity rather than increased calorific intake. Among the physically active, those who eat most, often weigh the least and are the most fit. In the United States and Great Britain, caloric intake over the past 80 years has decreased, but the body mass and body fat levels have slowly increased. The Americans now eat 10-20% fewer calories than 20 years ago, yet they weigh more. So surely if dieting was an effective form of losing weight, national body mass would be less not more.

Some studies reveal that overweight or obese children were shown to be less active than those of normal weight.

Arguments against using exercise as an effective and essential, long term component of weight management programs:

Exercise would cause a concomitant increase in apetite and increased eating would offset any calorie deficit.

The calorie burning effects of exercise are small, and only make a small dent i n fat reserves compared with starvation diets and other extreme measures.

The benefits of exercise .

Increases in lean body mass raises basal metabolic rates meaning that calories expenditure will rise whether the individual is at rest or exercising.

It brings about enzymatic changes facilitating fat metabolism.

Regular physical exercise seems to contribute to the efficient functioning of the brains feeding control centre.