 | Replenishing fluids lost to sweat is the primary concern during an athletic event. Drink 3 to 6 ounces of water or dilute sports drink every 10 to 20 minutes throughout competition. To avoid running out of carbohydrates for energy, some endurance athletes like long-distance runners, swimmers and bicyclists load their muscles with glycogen by eating extra carbohydrates in combination with doing depletion exercises several days before an event: First exercise to exhaustion. |
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One of the best ways to ensure you're in top form is to follow the Food Guide Pyramid. Sound simple? It is. By eating the recommended groups of foods in the suggested amounts, you are giving your body the nutrients it needs to succeed. |
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Fitness makes us want to live it every day. If you agree with these three premises, keep reading. Walk 10 Minutes a Day and Increase Your Fitness Level Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out. |
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 | Replenishing fluids lost to sweat is the primary concern during an athletic event. Drink 3 to 6 ounces of water or dilute sports drink every 10 to 20 minutes throughout competition. |
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Ice for 15 minutes ASAP, then four times a day until the pain subsides. When you return to action, slow your pace, run on softer surfaces and level ground, and don't run or bike on consecutive days. |
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Replenishing fluids lost to sweat is the primary concern during an athletic event. Drink 3 to 6 ounces of water or dilute sports drink every 10 to 20 minutes throughout competition. To avoid running out of carbohydrates for energy, some endurance athletes like long-distance runners, swimmers and bicyclists load their muscles with glycogen by eating extra carbohydrates in combination with doing depletion exercises several days before an event: First exercise to exhaustion. |
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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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Wrestling |
Or the would be Charles Oakley in your pickup basketball game denting your dome with a flying elbow. However, the majority of tears, pulls, sprains and inflamed body parts can be averted by applying good technique, smart training, proper gear and common sense. Oh, yeah, and maybe a little humility. |
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Get the picture? It starts with one foot in front of the other... get moving! The time is now to "Make fitness happen today". With changing times there has been a tremendous focus on fitness of body, mind and soul, especially for women. |  |
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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. 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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Eat more carbohydrates during exercise/competition lasting more than an hour to replenish energy and delay fatigue. Proteins come in meats, fish, poultry, eggs, beans, nuts, dairy products and other foods, and should provide approximately 12 to15 percent of daily calories. Proteins give your body power to build new tissues and fluids, among other functions. |
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Talk with your trainer about exercises to help strengthen the area; these might include three or four sets on the adductor machine or widestance squats. |
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