The Ultimate Fitness Boxing & Kickboxing Workout by Ross O'Donnell

Author:Ross O'Donnell
Language: eng
Format: epub
ISBN: 9781412238182
Publisher: Author Solutions Inc.
Published: 2006-03-16T16:00:00+00:00

The first sign of dehydration occurs when you feel thirsty. It can progress quickly with a variety of symptoms like change in complexion, cramps or nausea. If undetected or untreated it can, in extreme cases, result in death. The best advice on suggested water intake for fitness training purposes is in accordance with the guidelines provided by The Canadian Association of Fitness Professionals.

To reduce the risk of dehydration:

• Drink 250-500 ml of water one hour before exercising.

• Drink another 250 ml 20 minutes before exercising.

• Drink 125-250 ml every 15 minutes during the training session.

• Drink one 500 ml bottle of water for every pound lost during the session.

This sounds like a lot of water but the average small bottled water container is 500 ml.

Being properly hydrated assists in respiration, oxygen flow in the blood, endurance, reduces the fatigue level and recuperation time between sessions.

So whether you are participating in team sports, high intensity exercise or just gardening or out for a walk on your lunch hour remember your water bottle and stay hydrated and healthy.

Proper Nutrition + Exercise = Results

We’ve all heard the saying “You are what you eat”. What you eat certainly has an impact when it comes to your workouts. You wouldn’t set out on a road trip with your car’s gas gauge on empty, so why would you think about working out on an empty stomach?

Whether you workout in the morning, on your lunch breaks or in the evening you need proper nutrition to get the best results. Avoiding eating before or after a workout will not help lose weight. In fact, cutting out meals will create the opposite affect by slowing the body’s metabolism to store fat instead of burning it.

To sustain any endurance or aerobic activity, the body first draws on the carbs and then moves to the fat cells for additional energy, popularly referred to as the “fat burning zone”. By not eating you have reduced the resource of carbs available and your energy level will quickly be depleted. This causes the blood sugar level to drop, usually accompanied by dizziness or general nausea.

Small snacks an hour before you plan to workout will usually do the trick. A piece of toast with peanut butter, a bran muffin, some fruit, a breakfast bar or bowl of cereal with multi-grain is all you need. During your workout, eating slices of oranges, (common in team sports), is a great way to replenish the fuel supply.

A bottle of water an hour before, one 20 minutes before and a quarter of a bottle for every 15 minutes of your workout will keep the body well hydrated and you’re internal cooling system functioning.

The optimal eating pattern would provide for five or six small well-balanced meals per day. With most people’s busy schedules this may seem to be unrealistic, but this, like everything else in your day can be accomplished if you plan it out. Many people religiously stick to carefully planned intense fitness regiments only to falter in achieving their best results by not eating either the right foods, portions or at the right time.

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