Gluten Free Fitness

exercise

Workout or Exercise… Which do I do?

No Comments

Workout or Exercise

WORKOUT is often a routine performed in the gym; the gym-goer will exercise several different muscles in one intense session. Workout refers more to a specific set of physical exercises, generally in a gym, which follows a precise pattern.

EXERCISE is also referred to as physical activity. In simple terms exercise is any movement that works your body at a greater intensity than your usual level of daily activity. It raises your heart rate and works your muscles and is most commonly performed to achieve the aim of physical fitness. Some famous athletes recently attributed much of their phenomenal success to giving up gluten, a type of protein naturally found in wheat, rye and barley. Gluten free diets also help in workouts and exercise

What would be suitable as exercise for one person may be too much or too little for another. For example, if the most energetic part of your average day is walking to pick up your children from school, then walking at a quicker pace would be a good form of exercise for your body. However, a 10 mile run would be too much of a challenge too soon.

24 Hour Fitness Horizontal

Types of Workouts

Cardiovascular and Endurance

Your heart is the most important organ in your body, which is why cardiovascular exercise is a vital addition to any fitness routine. Cardio helps to strengthen the heart, which makes it work more efficiently. It also helps increase your endurance for daily activities as well as sports and fitness applications. Cardio can also reduce your risk for heart attack, stroke and heart disease, according to the American Heart Association. Any exercise that raises your heart rate is considered cardio, so think along the lines of dance, running, cycling, and kickboxing or even walking.

Strength Training

While cardio works out your heart, strength training is what you need to build up strong muscles and bones. Adding resistance, lifting weights or even body-weight exercises to your routine means you help to build stronger muscles. When lifting weights or performing strength-training exercises, aim for eight to 12 reps of each exercise. If you can’t do eight, your weight is too heavy or the exercise is too difficult. If you can do more than 12, the weight could be too light.

Stretching and Flexibility

When you think of exercise, you might think of pumping iron or sweating it up on a cardio machine. But don’t neglect to add stretching and flexibility exercise to your routine; it’s what helps keep your body mobile. Whether you take a yoga class or stretch before bed, improving your flexibility and balance is what contributes to your being able to participate in other, more rigorous types of exercise.

Creating a Routine

The Centers for Disease Control and Prevention lays out a plan for healthy adults. Cardio — heart-pumping exercise — should be done for at least 30 minutes per day, five days per week. Weight training should then be added for about 30 minutes, twice per week. Add stretching and flexibility work as needed; try doing it after each workout. When your fitness routine is built on all three types of workouts, you’ll enjoy better health and better overall quality of life through a more well-rounded approach to physical fitness.

Bowflex Max Trainer Horizontal

Types of Exercise

Aerobic

Aerobic exercise involves performing continuous movements with large muscle groups, such as your legs, for 20 minutes or more. Cycling, swimming, rowing, walking or jogging are forms of aerobic exercise. You may perform aerobic exercise to increase your cardiorespiratory endurance or lose weight. Low-intensity aerobic exercise sessions that last at least 45 minutes are ideal for weight loss, according to the National Federation of Personal Trainers. Enhancing your cardiorespiratory endurance requires higher intensity aerobic exercise, which may last between 20 and 30 minutes.

Anaerobic

Anaerobic exercises increase the force your muscle contractions can generate, and may increase your strength, speed or power output. Weightlifting, sprinting and plyometrics are examples of anaerobic exercise. This type of exercise involves performing fewer, and more intense, muscle contractions than aerobic exercise. For example, heavy weightlifting exercises exhaust your muscles after fewer contractions, because each contraction is particularly intense. Anaerobic exercises, which exhaust your muscles in 15 or fewer repetitions, may provide optimal strength gains. Increasing the power of each contraction may require exercises that exhaust your muscles in under six repetitions.

Flexibility

Flexibility exercise enhances the range of motion of your muscle and joint movements. Stretching and many yoga poses, are forms of flexibility exercise. Flexibility exercises are particularly beneficial after anaerobic exercise, because more recovery nutrients reach your hungry muscles. Prolonged muscle tightness, poor recovery and bad posture can shorten your muscles over time. Flexibility exercises stretch out your muscles to help prevent shortening and subsequent injuries. You may hold post-workout stretches for 10 to 30 seconds, while you may hold individual yoga poses for up to five minutes.

Stability

Stability exercise improves your ability to maintain body alignment while resisting unwanted bone and joint movements. For example, balance, agility and core training include stability exercises. Stability exercise enhances your control of body movements by strengthening muscles, which support and coordinate your joint articulations. Greater stability helps you perform more powerful muscle contractions, because less energy is lost through inadvertent joint and muscle movements. The National Federation of Personal Trainers recommends including 10 minutes of stability exercise in your daily workout regimen.

Beachbody - FREE 30 Days

The Pros and Cons of a Workout

Pro: Unshakeable Control

Boot camp training and other intense workouts have one thing in common: they build discipline. These intense fitness programs are very aggressive. They require training several times per week. For most people, the frequency of the training could prove too overwhelming. But if you are dedicated to achieving your fitness goals, the program will provide all opportunities to achieve a sculpted frame.

If you are committed to leading an active lifestyle and you want to stay fit, then following stringent rules will come naturally. Once you integrate these strict measures to your everyday life, you will achieve the body you have always dreamed of.

Pro: Healthy, Active Lifestyle

Staying fit means exercising regularly. Boot camp training takes an active lifestyle a step higher by requiring intense training at least four times per week. Being on the move promotes a healthy, active lifestyle. These training may be intense, but they will definitely help you stay healthy and fit. The programs are targeted for various goals so they are versatile as well. You can train to achieve a toned frame, to develop a lean, strong body or to boost endurance.

Pro: Fast Results

Training is a process that’s why do not expect instantaneous results. But intense training works faster than most types of regular workouts. The intensity of the exercises coupled by the frequency of the training tone and strengthen the muscles at a much faster rate. The result? A toned, sculpted frame in half the time!

Con: It’s not for Everyone

Not everyone is cut out to perform extreme exercises, much more complete a whole program. The strict routine may prove too stringent for some people. Again, any type of intense training requires a certain level of discipline. If you are not committed enough to see through the program, then there is no way you will get the results you expect. In addition, such programs are not advisable for people who are afflicted or have a history of chronic diseases.

Con: Hard to Stick To

Intense training requires 100% commitment. That means dedicating a lot of time working out and for busybodies, this can be a problem. Most extreme training requires five to six gym visits per week. And for those pressed for time, they just don’t have time to spare to exercise 5 to 6 times a week.

Con: Increases the Risk of Injuries

Extreme training combines intense cardio with challenging resistance training. The combination of two strenuous workouts could increase the risk of injuries. This goes especially for people who are trying the program for the first time. Our advice is to let a professional fitness trainer assist you in every step so you do not injure yourself.

The Pros and Cons of Exercise

PRO:

  • Three hours a week cuts your risk of heart disease by 40%
  • Makes bones stronger and less prone to osteoporosis
  • Can slow memory loss
  • Easy, safe and free
  • Burns more fat per minute than any other form of cardiovascular activity; regular runners far less likely to die prematurely than non-runners
  • Creates a release of endorphins that can cause a general feeling of happiness
  • Exercises all main muscle groups
  • Strengthens lungs
  • Excellent for aerobic fitness and easing joint and back problems
  • Promotes core body strength, balance and posture. One hour of biking can burn similar calories to 30-minute jog

CON:

  • You really need to tot up at least 16,000 steps a day of walking before the pounds start dropping off
  • High injury potential. Feet hit ground 800 to 1,000 times a mile during run with an impact equivalent to about three times the body’s weight
  • Can lead to arthritis from the injuries and stress on the joints
  • Suppresses appetite, for some
  • Makes you hungry, for others, and can cause craving for fatty foods like chocolate and cakes
  • Poor technique can cause muscle strains, neck and back pain
  • Non-weight bearing is not effective in bone-building.

Remember:  regardless of whether you Workout or Exercise, have fun doing it.  If something doesn’t feel right, listen to your body and have a medical professional check it out.  Taking care of our bodies is a lifetime commitment.

A Comprehensive Range of Exercises with Home Fitness

No Comments

It’s a great idea to lose wеight аnd gеt in ѕhаре but the time to get tо thе gуm poses a grеаt сhаllеngе! Thеrе is ѕоmеthing you саn dо, which will get you in ѕhаре аnd уоu don’t even have tо lеаvе thе comfort оf your hоmе. Thе аnѕwеr lies in getting a workout machine for home. Thе home workout machine will let you get the exercise уоu nееd and get that figure уоu want. Home gyms provide a comprehensive range of exercises, allowing you to work many different muscle groups and create personalized workout routines.

Hоmе wоrkоut ѕуѕtеm оffеrѕ thе соnvеniеnсе аnd a better way tо a grеаt workout withоut visiting thе gym, rесrеаtiоn сеntеr оr соnѕidеring whаt thе weather dесidеѕ to dо on аnу given day. Thе best hоmе wоrkоut machine iѕ nоt nесеѕѕаrilу thе trеаdmill with all the bеllѕ аnd whistles but thе оnе thаt suits your nееdѕ аnd personal ѕituаtiоn.

Bеfоrе you consider dropping a dimе fоr a home workout mасhinе, let’s explore ѕоmе major bеnеfitѕ оf hаving уоur оwn hоmе wоrkоut mасhinе;

  • Ease оf Use: Home workout mасhinе, hаѕ еасh exercise properly supported and ѕituаtеd fоr ԛuiсk uѕе. Yоur оnlу соnсеrn iѕ adjusting thе amount оf wеight уоu wаnt to uѕе.
  • Price: Yоu’ll ѕаvе mоnеу buуing a multiple еxеrсiѕе mасhinе.
  • Sрасе Saving: Instead оf hаving еԛuiрmеnt ѕрrеаd оvеr diffеrеnt аrеаѕ, taking up lots оf уоur limitеd ѕрасе, the hоmе gуm iѕ dеѕignеd tо bе ѕрасе saving.
  • Cоnvеniеnсе: Hоmе workout machines are made tо аllоw easy movement between еxеrсiѕеѕ. Yоu саn ԛuiсklу mоvе from оnе еxеrсiѕе tо another.
  • Mоrе than Onе Pеrѕоn: Hоmе wоrkоut mасhinе enjoy trаining with 1 оr 2 other fаmilу mеmbеrѕ оr friends kеерing you company.

WHAT YOU SHOULD LOOK FOR WORKING OUT AT HOME

There аrе ѕеvеrаl important thingѕ уоu’ll need tо соnѕidеr when choosing the right multi-purpose machine:

  • Sрасе: In сhооѕing thе right home workout mасhinе, уоu must consider thе space you hаvе Thеrе iѕ diffеrеnt sizes in multi-station exercise mасhinеѕ, еасh with a grеаtеr оr lеѕѕеr ѕеlесtiоn оf еxеrсiѕеѕ designed intо it.
  • Durability: Iѕ it mаdе to lаѕt? Iѕ the mасhinе mаdе from ԛuаlitу steel аnd with strong wеldѕ? Rеѕеаrсh рrоduсt reviews and find оut how the home gуm ѕtаnd uр to rеgulаr uѕе оvеr time.
  • Price: Price is аlwауѕ an important соnѕidеrаtiоn. Iѕ the hоmе gym уоu рurсhаѕе a gооd dеаl fоr the features it hаѕ, and thе ԛuаlitу of itѕ construction?
  • Idеntifуing Your Nееdѕ: Get еxеrсiѕе equipment thаt will рrоvidе уоu with a well-rounded workout аnd efficiently hеlр you attain уоur fitness goals.
  • Aссеѕѕоriеѕ: Now thаt flеxibilitу iѕ getting mоrе аttеntiоn аѕ аn еѕѕеntiаl соmроnеnt оf a bаlаnсеd fitness рrоgrаm, vаriоuѕ equipment and accessories are bеing dеvеlореd tо help уоu stretch better, mоrе еffiсiеntlу and mоrе соmfоrtаblу. Whеn you are purchasing hоmе fitness еԛuiрmеnt you might want to еxрlоrе some оf the аdd-оnѕ and other options like thе mеdiсinе balls and other ассеѕѕоriеѕ оr some training bооkѕ аnd videos.

SOME WORKOUT ITEMS FOR YOUR HOME

  1. A рunсhing bаg: Putting proper time аnd tесhniԛuе intо wоrking thе hеаvу bаg, уоu can gеt a full bоdу cardio workout.
  2. Rowing mасhinеѕ: Rowing mасhinеѕ саn help improve your fitness lеvеl in a variety of ways:
    • Thеу саn build and tоnе muscles, ѕtrеngthеn cardiovascular function, and improve уоur еndurаnсе.
    • It’s a grеаt wау to burn саlоriеѕ, so if уоur mаin gоаl iѕ wеight lоѕѕ, think аbоut making it a раrt оf уоur regular rоutinе.
    • Rоwing is also a solid alternative fоr people with back аnd jоint рrоblеmѕ, аѕ it рlасеѕ little strain оn these аrеаѕ аѕ lоng аѕ proper form is used.
  3. An аir bike: If you’re fосuѕеd on high-intensity intеrvаl training, this allows you сhаngе resistance at your own расе, рrоviding аn uрреr bоdу workout аѕ wеll.
  4. An elliptical machine: It’s a low impact wоrkоut; with a gliding motion thаt allows thоѕе with jоint iѕѕuеѕ аnd bасk раin tо work uр a ѕwеаt without throwing their body out оf рlасе.
  5. A trеаdmill: This is a gооd running wоrkоut. It аllоwѕ уоu to gеt уоur three dаilу miles in regardless of thе соnditiоn thе weather throws аt you.
  6. Adjustable dumbbells: Dumbbells аrе one of the mоѕt vеrѕаtilе pieces оf еԛuiрmеnt, with ассеѕѕ tо frее wеightѕ frоm 5 tо 52.5 pounds аt a turn оf a dial. It iѕ a great feature thаt allows those ѕtаrting a nеw wоrkоut regimen to vаrу their wоrkоutѕ, with a Bowflex Dumbbellsсоntinuоuѕ challenge аѕ уоu gеt ѕtrоngеr rаthеr than hаving tо buу a nеw ѕеt of wеightѕ еvеrу time your biceps bulge оut.
  7. A weight-lifting bench: This аllоwѕ you to ѕwitсh positions while kеерing рrореr form
  8. An еxеrсiѕе mаt: This ѕеrvеs as a grеаt surface fоr аb wоrk, рuѕhuрѕ, and уоur pre- аnd post-workout ѕtrеtсhеѕ. Good fоr yoga regiment.
  9. A fоаm rоllеr: Tо help rеliеvе thаt раin, snag a fоаm roller in order tо rоll out knоtѕ and tight muѕсlеѕ.
  10. A jump rope: If you are looking fоr a сhеар and portable way tо get your blооd flowing ԛuiсklу, a jump rоре iѕ a solid investment. Tеn minutes оf соntinuоuѕ jumping iѕ thе еԛuivаlеnt оf about 30 minutes of running.
  11. Full body workout: Burn calories faster, in less time, with max comfort, with a continued after burn. Here is our full body trainer suggestion:   Bowflex Max Trainer Horizontal

For most реорlе, buуing a hоmе gуm is a major investment . It is also a smart investment for those who hаvе dесidеd to mаkе a соnѕсiоuѕ еffоrt tо bе fit and hеаlthу. That iѕ why it is important tо рut tоgеthеr a сhесkliѕt that idеntifiеѕ аttributеѕ that are mоѕt important for уоu and уоur workout. While соѕt savings is a роwеrful inсеntivе, finding thе best machine that саn оffеr you thе features thаt уоu nееd and are willing to uѕе iѕ bеttеr.

Gеtting a gооd value fоr your mоnеу involves getting thе right fеаturеѕ thаt can bе fоund in еvеrу good and ԛuаlitу hоmе wоrkоut machines. Purchase fitness equipment fоr уоur hоmе gym bаѕеd on уоur оwn judgement аnd requirement and уоu’rе likely tо hаvе a tоtаl wоrkоut that уоu’ll еnjоу аnd bеnеfit frоm for many healthy years.

Fueling options for the gluten free endurance athlete

6 Comments

Fueling options for the gluten free endurance athlete

As many of you know, I’ve gone back to my endurance athlete ways.

I played around with being a figure athlete for a while, when I wasn’t “allowed” to ride due to the complexity and fragility of the surgical repairs to my knees, but when I was cleared by my orthopedist to return to road cycling last fall, I jumped back in.

Since then, I’ve progressed significantly and am learning to get my head and preconceived notions out of the way of what my body is capable of.  

Training for endurance athletics versus training for aesthetics and strength require very different types of fueling, specifically during exercise.  I definitely run well on carbohydrate (yes, I know it’s not “necessary” to life, and some people do fine on low carb diets, even endurance athletes, but I am not one of them.  Trial and error and experience have taught me that I do just fine with carbs.)  In general, when training for strength and aesthetics, your actual exercise time is not very long, usually less than an hour.  There’s no real need for “during exercise” fueling.  On the other hand, I can easily be out for 2-4 hours training on the bike, on a generally 5 day per week basis.  That requires some fuel.

As an endurance athlete with celiac disease, I have to be very aware and careful with what fuel I choose.  I always carry enough food to sustain me, as I do not like to be dependent upon finding appropriate food while at a ride or race.  (The only exception is a banana-I feel very safe peeling one of those myself and eating it, and pretty much every convenience store/gas station has bananas these days.)

As always when it comes to specific brands and foods, if it is a packaged/labeled/manufactured item, always check labels and double check with the companies if you are not sure.  Although these items were safe and gluten free at the time this was written, formulations and ingredients change and it is always better to be careful.

There are quite a few options out there, so I’m just going to focus on the ones I’ve personally tried.  Let’s split it up into fluids, gels, and real food (aka food that requires chewing.)  Just for grins.  Let’s remember that sugars are OK when you’re exercising for a long period of time, and for the sake of this discussion that means > 90 minutes of a moderate intensity.

Fluids

  • Good old water.  If your training session is 90 minutes or less of moderate or easy intensity, you’re good with just water or perhaps a low calorie electrolyte providing beverage, such as…
  • ZYM. I like ZYM Catapult because it has a little caffeine (a performance enhancer) but not too much, and I like the Berry flavor.  It has a little fizz to it but it goes away quickly.  I’ve also tried the lemon lime flavor which was quite good as well.  The flavoring is subtle.  These are handy because you can toss the tube into your pocket and take it with you, which saves me having to use Gatorade on the road to refill out of desperation.  (The osmolality in Gatorade is not my friend, tummy discomfort galore.)  I’ve heard Nuun tabs are similar, but I’ve not tried those.
  • Generation UCAN.  This is technically a pre-training drink, but it is a fluid, so here you go.  I did extensive testing and reviews of Gen UCAN, and still use it.  I alternate UCAN with a mixture of honey and coconut oil as my pre-ride fuel.  (I ride very early in the morning.)  UCAN is a carbohydrate and electrolyte drink, designed for use pre-workout.  Read my reviews here: Part 1, Part 2, Part 3.
  • First Endurance Electrolyte Fuel System Drink Mix.  This is my drink of choice for providing carbohydrate and electrolytes in fluid form while training.  I’ve tried another brand (Hammer’s HEED) which I did not like the taste of and did not have as good of an electrolyte profile as the EFS does.  I like the Fruit Punch flavor.

 Gels (’cause when I’m riding hard, ain’t no way I’m chewing.)

  •  Honey Stinger Energy Gel.  This is my current favorite.  The packets are easy to open, and the consistency of the honey is slightly watered down so it is easy to swallow.  I like the chocolate and Ginsting (which is a regular honey flavor with a little caffeine) flavors.  I especially appreciate the limited ingredient list.  Honey is a really good carbohydrate source for athletes, by the way.  Check it out.  The research was funded by the Honey Board, but still.  It’s also good for lots of other stuff.  (As an aside, that is why on the days I do not use Gen UCAN as my pre training drink, I use a mix of coconut oil or coconut butter and honey.  The medium chain triglycerides in the coconut oil get used for fuel, and the honey is a great carb source.  I started using this on the suggestion of Kelli Jennings at Apex Nutrition.  As Kelli says “These are fast-acting, quick-metabolizing energy foods.  The honey provides moderately fast carbs that act similarly to maltodextrin (moderately fast and longer lasting than glucose), natural enzymes to improve digestion, and antioxidants.  The organic coconut oil provides fast-acting medium chain triglycerides which are used directly by the mitochondria of cells (energy producers) without the need for bile or slow digestion.”  I am working on a DIY energy gel using these and salt, but haven’t got it yet.) The packaging for these gels is easy to open, yet is sturdy enough for a full packet to make it through the washing machine without breaking open.  I speak with first hand knowledge.  Got to check those jersey pockets.
  • Chocolate #9.  Like Honey Stinger Gels, these have a lovely ingredient list.    These were VERY chocolatey, and had a considerably thicker texture than the Honey Stinger.  They were like brownie batter, which would be lovely under different circumstances, but trying to swallow it as quickly as possible lessened my enjoyment.  Plus, it made it harder to get out of the package with your teeth.  (Keep in mind, this is while I’m riding, so teeth and one hand.)  These have less carbohydrate than the Honey Stingers as well.  These were good, but for my purposes and taste I prefer the Honey Stinger gels.

Real Food aka you have to chew it.

(For me, these are used for a ride > 2.5 hours.)

  • Bananas.  Self explanatory.  Really, any fruit, but none have the comic potential that bananas do.  Cyclists are a funny group.  Bananas are one of the few chew-requiring foods that I can eat on the bike.
  • Jovial Fig Fruit Filled Gluten Free Organic Cookies .  Fig Newtons are kind of a staple in the endurance world.  I was feeling nostalgic, so went looking for a gluten free alternative and came across these.  They are handily packaged in 2’s, which is perfect for tossing in a jersey pocket.  Tasty, too.
  • Raisins or any dried fruit.
  • LÄRABAR .  I like the Cherry Pie, Chocolate Chip Cookie Dough, and Carrot Cake flavors.  You may be different.  A friend of mine bought the Peanut Butter Cookie and hated it, while I like it.  The combo of nuts and dried fruit gives a little bit of faster carb and the longer lasting fat fuel.
  • Coconutz Fuel Energy Balls.  Check out my review of the awesome balls here.
  • Honey Stinger Organic Energy Chews.  These are nice because they don’t require too much chewing, in a pinch you can even just swallow them.  My only gripe is that they leave your fingers sticky, so try to shoot them into your mouth from the package.
  • Sweet potatoes.  Kelli Jennings of Apex Nutrition gives some awesome recipes here.  I’ve not tried these yet but they sound great, although potentially messy.
  • Potato wedges with sea salt
  • Fig and Honey Rice Cakes from The Feed Zone Cookbook (great book, very gluten free friendly.)

More ideas

My friends Kim at Gluten Free is Life and Pete at No Gluten, No Problem are endurance runners.  Check out their blogs for some more ideas.  Also, Pete was co-author with my sister from another mother Melissa, the genius behind Gluten Free for Good of the eagerly anticipated book, The Gluten-Free Edge: A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life. It will be released on July 3rd, so go pre-order it.  It’s going to be awesome.  And that’s not even because I was one of the gluten free athletes interviewed for the book, I promise.

Hopefully this gives all you endurance athletes some ideas!  Like I said, this is by no means an all inclusive list, these are just the items I’ve tried and used.  Please leave a comment if there is something else you use and like!

If you need some more info for generally eating a healthier gluten free menu, not just for sports nutrition, check out Gluten Free and Fit 101 for lots of articles to get you started.