THE BASICS: EVERYDAY WORDS - BUT WHAT DO THEY REALLY MEAN?

Health:
A state where ALL of the body’s systems are working in harmony, not merely the absence of disease or disease-like symptoms. Most always, when symptoms appear, total health has been greatly diminished and the disease process(es) has been developing for some time. Symptoms signify that the person’s stress threshold has been exceeded.

Fitness:
Simply put - the person's athleticism. The faster or more efficient one person is over another, the more fit that person.

• Health and fitness DO NOT necessarily exist simultaneously, but they affect one another, for better or worse depending on the person's total whole health perspective.

Aerobic:
Literally "with oxygen". The body's ability to primarily use fats for energy rather than sugar (glucose). This system uses the "red", slow twitch muscle fibers that are more endurance building.

Anaerobic:
Literally "without oxygen". The body's ability to primarily use sugar (glucose) for energy rather than fats. This system uses more of the "white" fast twitch muscle fibers that are more efficient in activities that require speed.

Training = working out + rest

STRESS!!!

1. Physical: pain, injury, infections, poor posture, improper equipment fit, overtraining
2. Chemical/Nutritional: poor diet, hormonal imbalances, poor air & water
3. Emotional/Mental: work, relationships, competition, expectations
4. Thermal Stress: heat/humidity, cold/damp (weather & water)

"THE STRESS OF LIFE" The General Adaptation Syndrome:

OXIDATIVE STRESS: FIGHTING FREE RADICAL DAMAGE
OXIDATIVE STRESS IS THE CONDITION IN WHICH CELLS SHOW AN INCREASE IN REACTIVE "UNSTABLE" OXYGEN FREE RADICALS, CAUSING SIGNIFICANT DAMAGE.

NUTRITION BEFORE, DURING, AND AFTER EXERCISE/COMPETITION

Before

• CARBOHYDRATE SOLUTIONS SHOULD BE AT A 3% OR LESS CONCENTRATION FOR THE HOUR LEADING UP TO EXERCISE.
• DURING AEROBIC ACTIVITY LASTING UNDER ONE HOUR, IT IS MOST BENEFICIAL TO EAT NOT LESS THAN ONE HOUR BEFORE THE EXERCISE. DRINK ONLY WATER UP TO 20 MINUTES BEFORE THE EXERCISE.
• THE "LAST MEAL" BEFORE THE ACTIVITY SHOULD BE GEARED TOWARDS WHAT YOUR BODY IS IN STORE FOR:
  o AEROBIC ACTIVITY OF LONG DURATION: EAT 3 HOURS BEFORE, WITH A HIGH PROTEIN AND "GOOD" FAT INTAKE, MODERATE COMPLEX CARBS
  CARBS 45 MINS OR LESS BEFORE AEROBIC EXERCISE HAS BEEN SHOWN TO BE DETRIMENTAL TO PERFORMANCE!
  o ANAEROBIC ACTIVITY OF SHORT DURATION: INCREASE IN CARBOHYDRATES, MODERATE PROTEIN AND FAT UP TO 1 HOUR BEFORE EXERCISE OR AS YOUR BODY REACTS.

During

• MOST CURRENT STUDIES SHOW THAT A GLUCOSE SOLUTION OF 7-8% DURING PROLONGED EXERCISE (ONE HOUR AND LONGER) IS MOST EFFICIENT TO THE BODY. BEGIN AFTER 15 MINUTES INTO EXERCISE..
• CALORIE INTAKE DURING EXERCISE LASTING OVER 3 HOURS IS DEPENDENT UPON ENERGY EXPENDITURE. FOR EXAMPLE, A 150 LB PERSON EXERCISING OVER 3 HOURS SHOULD CONSUME AROUND 400 CALORIES PER HOUR.
• CALORIE INTAKE (AS FOOD) FOR EXERCISE LASTING UNDER 3 HOURS IS DEPENDENT UPON THE PERSON'S AEROBIC EFFICIENCY. THE LESS EFFICIENT AND MORE ANAEROBIC, THE MORE CARBOHYDRATE NEEDED TO KEEP BLOOD SUGAR LEVELS NORMAL & STABLE.
• CALORIE INTAKE FOR EXERCISE LASTING UNDER ONE HOUR IS UNNECESSARY AND MAY IMPAIR FAT UTILIZATION FOR ENERGY.
• POTASSIUM IS THE MAIN ELECTROLYTE USED IN ANAEROBIC ACTIVITY; SODIUM IS PRIMARILY USED IN AEROBIC EXERCISE.

After

• THE "INSULIN SURGE" IS LIMITED FOR THE FIRST 15 MINUTES AFTER EXERCISE, MAXIMIZING GLUCOSE REPLENISHMENT.
• AFTER 15 MINUTES, GO BACK TO THE 3% SOLUTION FOR LIQUID CONSUMPTION.
  o IF EXERCISE WAS <1 HOUR & AEROBIC, EAT USUAL DIET, WHICH IS HOPEFULLY HEALTHY.
  o IF EXERCISE WAS <1 HOUR & ANAEROBIC, INCREASE CARBOHYDRATE INTAKE MODERATELY FOR THE REST OF THE DAY.
  o IF EXERCISE WAS >1 HOUR & AEROBIC, INCREASE TOTAL CALORIE INTAKE ACCORDINGLY, DEPENDING ON THE EXERCISE.
  o IF EXERCISE WAS >1 HOUR & TOTALLY ANAEROBIC, THEN BUILD YOUR AEROBIC SYSTEM!