100000Strong.com

Hello, my name is Daniel,

                  I am a Qualified Health and Fitness professional. I love my job, if you can call it a job. I spend my paid working hours training and educating hundreds of clients towards a healthier lifestyle through adequate exercise and nutrition. Now those two topics “Exercise” and “Nutrition” I have broken down into smaller sections for you to understand and the majority of the specific information will be in separate articles. It will become evident as I explain reasons and benefits of each section. Starting with basic introductions to:

-ENERGY CONSUMPTION: How many calories are you using each day on average?

-METABOLIC RATE: how your lifestyle affects your metabolic rate

-NUTRITION: what, how much and when to eat!

-THE HEART: how it is influenced and affected by the specific diet and lifestyle you live.

1. ENERGY: Your body burns a significant amount of energy on a daily basis. An average measurement of this is:

For Males: between 1500 – 2000 calories per day.

For Females: between 1200-1500 calories per day.

The energy consumption and usage should be dependent on the individuals’ daily activities, which I will explain later. This measurement: 1 calorie is equal to 4.2 kilojoules; can be calculated in this form for every different food source. This energy comes in different forms from sugars, fats, carbohydrates and proteins.

YOUR METABOLISM is measured in a “timeline graph” wave which rises and falls depending on many factors including the specific energy (Food) intake and adequate usage. Dependent on the amount of energy you are using (activities/exercise/movement) as well as the amount of energy you are consuming (eating/drinking) your metabolism needs to maintain a regular even flow. The body stores unused energy as fats. If you do not utilise (Burn) the energy (Food) you are consuming (Eating/Drinking) your body keeps it as stored energy (Fat).

NUTRITION Now to eat a correct (healthy) nutrition means to be regularly feeding the body the energy it requires (and no more) to sustain it through whatever activities lie ahead. The body does not need copious amounts of foods at one time to sustain it for 2-3 hours and it is highly recommended that you eat every 2-3 hours during the day to maintain a healthy appetite (your metabolism). At night time you should be sleeping, it is also recommended that a regular pattern of 8hrs is sufficient to sustain a healthy lifestyle.

The specific NUTRITION we eat is going to depict the amount of energy we have and the time in which we have to use it. Certain foods give us longer lasting energy which can be measured by the Glycaemia Index (GI) within the food. This type of accurate measurement can help those who are diabetic or conscious of their weight and watching their waistline.

REGULAR EATING is encouraged to obtain and maintain a healthy lifestyle, we all need to remember that it is a LIFESTYLE and it is all inclusive. Eating at regular intervals (every 2-3hrs) will keep your metabolism ticking over and maintain a safe blood sugar level. Drinking alcohol and other high GI energy sources (not necessarily food) will decrease your health. So stay HYDRATED if your going to party on, just drink some water during and after you’ve retired for the night take a vitamin C Tablet to build your immune system back up. These types of social activities cause stress and strain on the body. For you youngsters who believe you are invincible take note… we all were young once. You’re not the first to do an all-nighter!  Listen to your body. By all means have fun, alcohol can have a long lasting effect on the body and the mind, just recognise how much that will affect you tomorrow and even 10 and 20 years later.

THE HEART rate has a huge effect on the speed of your metabolism and is a very accurate gauge if you are concerned about your blood pressure (hypertension, diabetes). Certain food sources will raise or lower your heart rate and affect your overall blood pressure. The blood pressure is gauged by the amount of stress on the Arterial (arteries) and venous (Veins) walls, (more on this topic later). When you have your blood pressure taken by a health professional, 3 main numbers will be evident (BP) Blood Pressure with 2 numbers; and a safe reading around 120/80 being Diastolic and Systolic readings and a Resting Heart Rate (RHR) of around 80 beats per minute (BPM). Exercise, coffee, sugar, other stimulants, shock and stress will raise these numbers up. It is recommended to “know Your Numbers” this is referring to your blood pressure and regular resting heart rate.

DAILY HEALTHFUL TIPS: a,b,c,d

I’d like to share some simple points which you should include in your daily routine to help increase your internal health and therefore your overall health.

a) The best way to start the day is by drinking a glass of water first thing after you wake up, before you have breakfast. This will help flush the body of garbage (toxins etc) that have been caught up over night and also prepare the body for more food which will be absorbed much more efficiently due to the “daily morning flush”

b) High Intensity Exercise early in the morning will enhance the metabolism, increase your energy throughout the day as well as fitness levels to therefore burn more body fat.. Those of us who work in offices all day, this will give you the energy to last much longer without drinking coffee or harsh energy drinks full of unnatural stimulants that will mess with your bodies chemical balance.

c) Those of us who are on our feet everyday all day, energy intake is as important for you because of the amount of physical activity you are doing. Don’t let yourself starve; this will only slow your metabolism, causing your body to go into a “starvation mode” and store any excess energy as fat.

d) EAT WHEN YOUR HUNGRY, leave room for what we would call second helping, however don’t eat a second helping. By doing this you will allow the body to move the food through the system more efficiently and effectively keeping the metabolism at the same rate.

Sincerely,

Daniel Clementine

Canberra,
Australian Capital Territory
Australia
For more information on Cellular Health
email: healthylife1@live.com.au

When sport became professionalized athletes began searching for ways to improve their performances. For sports the physical aspect was predominant and athletes sought their way for golden medals at regular doctors. Sport became an industry and the need for specialized physicians grew. This brought a new specialization in medicine; sports medicine. Here after further specialization progressed and sports nutrition became a specialization in sports medicine.

Sport and physical health in general became popular, to practice and also as a form of entertainment. A new and profitable industry was born where many people make there living as does the specialist in sports nutrition. The study of sports nutrition was popular among younger students. The idea of working with famous athletes, or better yet becoming a better athlete themselves was the driving force for and maybe still is the driving force for this study.

The curriculum of this study focuses on understanding how the body functions during exercise and sport. The goal is to maximize the athletic potential and minimizing health risks.

This study provides a scientific background, specific knowledge and skills to address concepts and controversies relating to sports nutrition, sports physiology and to explore the links between nutrition, physiology, performance and health outcomes through the life cycle.

The educational principles integrate nutrition and exercise physiology and application to exercising individuals. The topics that are commonly studied are specific nutrient needs, energy expenditure, hydration, fuel substrate metabolism, ergogenic aids and weight issues for exercising individuals and athletes.

The program also has topics like personal training programs specially designed for the individual client. The focus is on the clients’ workout and how to enhance the physical program and to provide the best nutrition plan. The aim is to tailor the program to the specific needs of their body. The program should include proper nutrition, the necessary supplements and beneficial vitamins and minerals.

The curriculum has a lot to offer. Most institutes have similar courses on a college level that don’t only educate on sport nutrition but much wider than that. The program consist of courses like basic sports science, sport psychology, human physiology, data analysis, functional anatomy, exercise physiology, nutritional physiology and biochemistry, human nutrition, research methods, biomechanics and much more.

The students of sports nutrition education learn the following:

-How nutrients are taken in and how foods are digested and metabolized to provide necessary energy to fuel muscular activity.
-Dietary patterns that maximize performance and prevent disease.
-Research advancements in ergogenic aids.
-Supplementation and the pros and cons of popular diet techniques.
-Sample eating plans showing how to fuel for specific workouts.
-How to distinguish among food, diet, and supplement options and understand which are best and why.
-How to overcome food and weight obsessions.
-How to lose undesired body fat while maintaining energy for exercise.
-Strategies to boost energy, reduce stress, control weight, improve health and enhance workouts.

When you graduate from this study you will be able to get a job in the sports industry. The graduate can target various industries for employment. The following can be targeted: local or state government agencies, hospitals, rehabilitation clinics, institutes of sports, universities and colleges and also personal training. There a many options available to the graduate.

Studying sports nutrition is good investment and will give the graduate more than enough chances to work in this wonderful industry. Even so, many students continue onto a PGCE or Masters course in a related area.