Nutrihealth.in » Exercise

When should you eat after exercise?

Sanjana - Dietitian — Wed, 19 Aug 2009 08:00:34 +0000

This is a question that everyone has in mind. When should I eat after exercising?
After finishing a workout, your metabolic rate is elevated, and it can stay elevated for some time. With out getting too technical, this metabolic after-burn is called excess post-exercise oxygen consumption (EPOC), and is characterized by a high usage of stored fat as fuel. Exercise has used up the fuel circulating in your blood, and some of your stored glucose, so you are now accessing stored fats. well done.

To keep the ball rolling and to continue to use stored fat after you’ve finished exercising, delay your eating. Try to avoid consuming anything but water from 30-60 minutes after you have finished training. As soon as you consume any food or drink containing kilojoules, that food will jump back to the top of the fuel-burning hierarchy, and your body will stop utilizing stored fuel as fat.

Calories burnt during stair climbing

Sanjana - Dietitian — Mon, 29 Jun 2009 05:36:53 +0000

Climbing stairs is a great way of burning calories. Get on the stepper at the gym or you can just go to a stadium and climb for 30 minutes. Great for cardio, so a stronger heart, well toned legs and glutes.

If you cant spend 30 minutes at stretch, then try to accumulate several minutes over the course of the day at your work place, at the mall or in your apartment.

30 minutes of stair climbing=216 calories burnt(according to a pedometer). Wow!! I did not know I was burning so much daily. Its great news for me.

Exercise daily for stronger bones

Sanjana - Dietitian — Tue, 31 Mar 2009 07:40:37 +0000

It is impossible to lose weight if a low calorie diet is not combined with exercise. As we know, exercise burns off extra calories and fat, improves the metabolism and there’s more to it. Exercising regularly can improve your bone density. Constant dieting can make you lose calcium from bones. It is always advisable to take advise from a dietitian as they will provide you healthy diets with adequate calcium and other minerals.

It has been constantly observed that when a low calorie diet is followed by many of my clients, they cut out milk products worrying about fat content. Hence there is a decrease in calcium intake and hence a decrease in bone density. This increases the risk for osteoporosis.

Hence combine a low calorie diet with exercise. Weight training is very important as it can induce new bone production. Weight bearing exercise such as jogging on the treadmill, walking too can help. So keep walking consistently to prevent bone loss.

Do not make excuses to skip exercise. Now you know why!!!!

Exercise and You

Sanjana - Dietitian — Mon, 23 Mar 2009 05:06:36 +0000

Most of my clients dread it when I mention the “exercise” word. It is expected for dietitians to give a magic formula to lose weight and vanish the fat in their bodies. It takes time for it to sink in, that exercise is the key to lose weight and also to maintain it.

“It is very tough to exercise”, “I don’t have the time, I am too busy with my work”, “Exercise gives me less time with my family” etc etc etc are some of the common excuses I receive.

Women especially find it more tougher to get into a healthier routine as the amount of commitments generally pile up and hence exercise takes a back seat.

Firstly All need to take time out for themselves. The perfect time is when you exercise. Taking a walk down the park can really perk up ones senses. Walking on the treadmill with good, energetic music can leave you peppy and happy. Yoga practiced with soothing music can really cool you down and make you more relaxed.

Do not think exercise is a smelly sweaty session always. It pays to sweat through exercise as it burns calories, keeps weight in check, maintains or reduces your cholesterol and blood sugar levels and makes you fit into clothes which you would always want to wear.

Enjoy exercising!!!!

Clear your mind when you work out…

Sanjana - Dietitian — Tue, 06 Jan 2009 17:30:00 +0000

One of the best ways to relieve stress is to exercise, but I have done a few observations when I work out in the gym.

When most of them work out, they are either huffing and puffing and watching the television or are in deep thinking probably what they will need to do later after the work out or have worried expressions which really scare me, whether they are going to collapse. Most of them enter with brooding expressions because they have been asked to lose weight.

I feel they are getting more stressed than being relieved from stress.

Enjoy your work out!!! You have to lose weight more than pleasing someone but for your own self. You get healthy remember!!

Clear your mind when you work out. Do not plan for the day when you work out in the morning or do not review the day if you work out in the evening. Take a break from work, home and family. Feel what is happening to you when you work, concentrate on the muscles which you are working on.

I really hate the Television monitors attached to the treadmill as you do not know what you are doing. If you are on a work out on the treadmill which modifies the elevation, jerky movements can occur as you are not concentrating on the movement, ending up with knee injuries.

Avoid watching cookery shows which can activate your taste buds and make you dream about the junk food and end up eating it on the way home from the gym o simply raid the fridge on reaching home.

So switch off the Tv monitors and concentrate and run on the tread mill. You will know when to stop, when to push the limits and whether the right muscles is working or not.

Do not look at others who you feel have better physiques than you and compare your self. Relax, you will reach there soon enough. Look at them positively. Do not discuss diets and feel low if you are not doing too good. just increase your efforts.

Quit complaining and start enjoying. Listen to your body and feel the difference.