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Women need more IRON than men.
Daily recommendations are 18mg for women, and 8mg for men. Find good sources of iron @ http://nutritiondata.self.com
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People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.
ALWAYS BE SURE TO DO THE SAME AMOUNT OF REPS ON EACH SIDE!
And since a majority of our daily activities involved our anterior muscles (the front of our body), be sure to do exercises that strengthen the posterior (back, glutes, etc). Set up a clear space that is clutter free and designated to exercising in your house. Keep it clear, keep it motivating. Have your weights, stability ball, resistance bands and mats nearby, or keep it as nothing but clear, clean, open space. Use it to stretch, get on the floor to do exercises, dance, fight, whatever you feel like that day. Print out some of your favorite exercises (or have them written down), or have an exercise book right there. Put things that motivate you nearby (inspirational quotes, notes, pics of your family, pics of Michael Jordan, all that). Remember, taking care of yourself should not be a luxury. It's essential.
It is important to consume carbohydrate, such as fruit or juice) within 15 minutes post-exercise to help restore glycogen.
Research has shown that eating 0.3-0.6 grams of carbohydrate for each pound of body weight within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. (from Elizabeth Quinn, About.com Guide) "If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." – Bruce Lee
Want an intelligent website with 'body maps' to find exercises for
specific muscle groups? Look no further. http://www.exrx.net/Exercise.html Those who do not find time for exercise will have to find time for illness. – Earl of Derby
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AuthorCharity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives. Archives
April 2021
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