Next thing they know, they have torn a calf muscle or sprained an ankle and they're visiting a therapist like Gelfand, supervisor of the Nicholas Institute for Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. |
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And it doesn't require any training or special equipment, except for good shoes.Walking is an aerobic and weight bearing exercise, so it is good for your heart and helps prevent osteoporosis. |
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Use a carbohydrate strategy to stay energized and perform at your best: Eat carbohydrates for at least several days before exercise/competition, so you start with glycogen-loaded muscles. Eat more carbohydrates during exercise/competition lasting more than an hour to replenish energy and delay fatigue. |
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Let's face it. We're a lazy, self-indulgent lot. We want things the easy way, no work on our part, no giving anything up, or even cutting back. We don't want to be bothered. We don't want to hear the truth. |
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 | Small decreases don't cause problems, and in most cases, they go completely unnoticed. There are three levels of dehydration: mild (where you can lose 3% to 5% of your body weight), moderate (6% to 9%), and severe (10% or more). |
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Be A Winner |
Muscles loaded with unused glycogen will be available to work for longer periods of time during competition. See your doctor for advice before trying a carbloading diet. Talk to your doctor about how much exercise is right for you. |
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Stretch your shins by sitting on your knees, back on your heels, with your toes pointed. When your foot hits the ground, you feel like you're landing on hot coals or tacks. The symptoms of Plantar fasciitis symptoms are worse when you're warming up than when you're working out. |
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Physical fitness involves the performance of the heart and lungs, and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability. |
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 | Empty your upper bowel by competition time. The general guidelines are to eat a meal high in carbohydrates/Take solid foods 3 or 4 hours before events, and liquids 2 or 3 hours before/Choose easily digestible foods (i.e., not fried)/Avoid sugary foods/drinks within one hour of event/Drink enough fluids to ensure hydration (i.e., 20 ounces of water 1 or 2 hours before exercise, and an additional 10 to 15 ounces within 15 to 30 minutes of event). |
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And do not forget iron and calcium. Most teens do not get enough of these two nutrients, and athletes bodies require even more. All teens should make sure they get enough iron and calcium. The best sources of iron are lean red meats, grains that are iron-fortified, and green, leafy vegetables. For teens who play sports, calcium keeps the bones strong. |  |
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Beware of diets that emphasize shedding water weight as a quick way to lose weight.You have prepared for the game in almost every way possible: you've trained hard with your teammates, heard inspirational speeches from your coach, washed your uniform, and gotten psyched up, but now what should you eat? Fortunately, eating for sports is not too complicated or difficult. |  |
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Muscles loaded with unused glycogen will be available to work for longer periods of time during competition. See your doctor for advice before trying a carbloading diet. Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. |
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What you eat several days before endurance activities affects performance. Your food the morning of a sports competition can ward off hunger,muscles-loaded-with-unused-glycogen-/index.html" target=""> keep blood sugar levels adequate and aid hydration. Avoid high protein or high fat foods on the day of an event, as these can stress the kidneys and take a long time to digest. |
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