Nutrition and Exercise: Diet Exercise Nutrition, Exercise Fitness Nutrition

Introduction

Well balanced diet is an essential requirement for maintaining a good physical and mental health. The unbalanced food may cause you unhealthy and at the same time acts as the trigger for various diseases for example a diet high in fat and cholesterol can increase the buildup in arteries. These buildups will cause slow down in blood flow in arteries and consequently blocks the arteries. The blockages in blood arteries may cause a heart attack, if blockage is in coronary artery or a brain stroke, if the blockage is in artery that carries blood to the brain.

A well-balanced and nutritional low fat diet can reduce the risk associated with the artery blockage. Similarly a number of other problems can be averted with the use of nutritional diet such as vision problem in children can be solved by providing Vitamin A rich diet to the children from time to time or as directed by the dietician. Adopting a good nutritional food habits could have averted most of the vitamin deficiency diseases.

Healthy diet for reducing heart problems

A number of food habits can reduce the risk of coronary heart problems and includes

• Decreased use of fat (butter, fats in meet and dairy products), whether saturated (coconut or palm oil) or hydrogenated vegetable oil.
• Decreased used of low-calorie beverages such as sugar free tea or diet soda.
• Increased used of fruits, vegetables and carbohydrates.
• Selective use of low-fat products such as skimmed milk, low fat cheese, margarine etc.
• Use of nonstick vegetable oil for cooking instead of oil.
• Use of fish, skinless chicken, and turkey and avoid beef.
• Use of low fat backed snacks instead of fried snacks.
• Avoid egg yolks and if necessary do not take more than 3-4 egg yolks per week.
• Bake, steam or grill foods instead of frying them.

Aerobic Exercise

Aerobic exercise is helpful for not only burning fat from the body, but it is also useful for a number of other health benefits.

The benefits of aerobic exercise includes

• Muscle strengthening of respiration and heart systems.
• Improved pumping efficiency of heart.
• Muscle toning throughout the body.
• Overall increase of blood circulation.
• Reduction in blood pressure.
• Overall increase in red blood cells, responsible for transportation of oxygen to the different part of the body.
• Regular aerobic activity can reduce the risk of cardio vascular problem.
• Some of the aerobic activity such as jumping and jogging can stimulate bone growth and can reduce the risk of osteoporosis.

Benefits of aerobic over anaerobic exercises

 In aerobic exercise, a short burst of intense exertion is made. In the process the sugar is consumed without oxygen and is therefore less efficient than the aerobic exercise. In aerobic exercise, oxygen is used to burn fat and glucose. The oxidation product of glucose or fat in this case is adenosine thiophosphate, which is the basic energy carrier of the cells. In the beginning the glycogen converts to glucose and in the absence of glycogen, a very slow process decomposition of fat begins. Hence to achieve more decomposition of fat, the following practice is recommended.

• Aerobic exercise should be performed for a long period of times at a moderately high level of intensity.
• Playing tennis and running a long distance at moderate speed are good examples of aerobic exercise.

Exercise Schedule

In the initial days, the exercise should be aimed to work up to 30 minutes daily for 4 to 6 times a week under the supervision of a trainer. Self-talk is a good way to ascertain, whether you are doing the exercise at comfortable level. If you are unable to talk, you may probably overdoing it and needs to slow down the pace. If you feel uncomfortable or any other problem, you should contact to your doctor.