Base your diet on a variety of factors including your age, size and physical condition; and the type of exercise you are doing. See your doctor for individualized nutrition advice. Water is the most important factor in sports nutrition. It makes up about 60 percent of body weight and is involved in almost every bodily process. |
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Your body converts sugars and starches in carbohydrates to energy (glucose) or stores it in the liver and muscle tissues (glycogen), giving you endurance and power for high-intensity, short duration activities. If your body runs out of carbohydrate fuel during exercise, it will burn fat and protein for energy, causing your performance level to drop. |
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 | Tennis and golf elbow symptoms in your elbow is so tender that it aches when you squeeze a tube of toothpaste or turn a doorknob. Pain may radiate down your elbow to the thumb side of your forearm (tennis elbow) or to the pinkie side (golf elbow). The grip on your tennis racquet is too small, or there's too much tension on the strings. |
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Or you're gripping a golf club or baseball bat incorrectly. Another possibility: You're bending your wrist when performing biceps curls and upright rows.What's going on is the tendons in your elbow have been stretched beyond their capacity and are starting to pull away from your elbow. |
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 | Treatment: Ice for 10 minutes, three times a day. Avoid stairs. Place a heel lift (a quarter-inch-thick pad of felt) in your shoe to ease the tension on the tendon. (If you felt a pop, get to the emergency room ASAP; you may have a ruptured Achilles.) For three months after you return to action, massage your Achilles with ice for five minutes after each workout, rubbing the ice across your ankle rather than up and down. |
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Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. Anaerobic activity is short in duration and high in intensity. |
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Treatment: Ice massage five to 10 minutes three times a day until symptoms are gone. Stretch your hip, rear-thigh and calf muscles, along with the muscles on the bottom of your foot. Prevention: If you have flat feet, ask an orthopedist, podiatrist or physical therapist if you need a custom-made orthotic. A heel lift might also help. |
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Please consult your physician before beginning any new type of exercise program. To increase your overall fitness level, you will be focusing on three different areas: cardiovascular training, strength training and flexibility training. |
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Baseball Fitness |
Protein quality, meal timing and other nutritional factors all play a role in how protein will be used. For a bodybuilder interested in building muscle, choosing the right proteins is job one?so read on!
As you train a bodypart less frequently, your volume for that bodypart will normally increase. (Volume is the total amount of work you perform in a workout or over some period, often measured as total repetitions.) Rather than simply increasing the number of sets and reps you do for the exercises you mastered as a beginner, try adding new movements to the mix. |
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