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Health and Fitness > Build Muscle > Senior Exercises And The Need To Eat!
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Senior Exercises And The Need To Eat!
By Raymond Angus
© Raymond Angus - All Rights reserved
Senior Exercises And The Need To Eat!
What's the purpose of senior exercises? Or an even broader
question is…why does anybody exercise at all
Think about it! Isn't it much easier to sit on the sofa and
watch TV soap operas while eating chocolate.
Or catnap in the afternoon sun prior to a nationally
televised football game, contemplating a six pack of beer
already on ice?
The sole rationale for senior exercises is good health! If
you don't already have good health, you should certainly
yearn to possess it.
Senior exercises provides the means to acquire, and maintain
excellent health. But exercises are only part of the
formula needed to acquire physical fitness for an ongoing
happy life style.
What you eat before, and after, your workout is a crucial
factor.
If you're preparing to engage in a cardio workout, focusing
on your heart and lungs. Or a resistance program using
weights, and zeroing in on muscle groups.
You should always eat a balanced diet of proteins and
carbohydrates before and after the sessions.
Two factors determine the percentages of each of these food
groups you should consume.
* Are you going to concentrate on a workout focusing on
resistance or cardio priorities?
* What is the intensity level of the workout you are
planning to execute?
The best time for you to eat your pre-workout meal is at
least an hour before you begin the session.
If you anticipate working at a relatively low intensity
level, experts recommend keeping this meal down to
approximately 200 calories.
If you plan to exercise at a high level of intensity, you
would be better served to consume between 4,000 and 5,000
calories.
Physical fitness experts suggest for a cardio session, one
will need to consume a blend of two thirds carbohydrates and
one third protein.
The extra carbohydrates will provide longer sustained
energy, with enough protein to protect your muscles from
breaking down during the session.
For a resistance exercise workout, simply reverse the
combination of carbs and proteins. The blend would be one
third carbohydrates and two thirds protein.
The
rationale for this is that the carbs will furnish enough
energy to perform each weight set you do. The increased
protein will prevent muscle breakdown while you workout.
Eating after your exercise program is of equal importance
with your pre workout meal. Whatever exercise format you
perform, cardio or resistance, you expend energy in the form
of glycogen.
The central nervous system and the brain rely on glycogen as
their main source of fuel. You must replace the glycogen
after you exercise, or your body will begin breaking down
muscle tissue into amino acids. These acids will then be
converted into usable fuel.
During resistance exercise workouts you'll break down muscle
tissue by generating micro tears. Following a workout, your
muscles will quickly go into repair mode. Protein is the
key here for muscle repair.
Following a cardio workout session, you should eat
carbohydrates. Concentrate primarily on high fiber
contents. Rice, oatmeal, whole wheat pasta, and northern
fruits are excellent sources.
After your cardio workout, it's recommended to eat with five
to ten minutes.
When you've completed a resistance session, experts conclude
that it's wise to consume a combination of carbohydrates and
protein. Unlike cardio workouts, resistance exercises will
break down muscle tissue by creating micro tears.
The protein will build up and repair those muscle tears. It
will also encourage the muscles to increase in size and
strength.
The carbohydrates will not only replace the glycogen, it
will also help the protein get into muscle cells.
Medical experts offer a further tip. After a resistance
exercise, wait about thirty minutes before you eat.
The reason for this? So blood is not taken away from the
muscles and sent by the body to aid digestion. The blood
helps the muscle repair process and must stay in the
muscles.
Regular senior exercises in combination with sound eating
before and after the workouts, can increase your good
health. They will also enable you to present a more
attractive appearance to the world.
Bon apetit!
Raymond Angus is a widely published author of articles and books.
He writes about fellow seniors and their world.
To read more of his writing visit:
http://www.theseniorslife.com
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