 | Fats should provide no more than about 20 to 30 percent of daily calories. Your body needs small amounts of fat for certain critical functions and as an alternative energy source to glucose. But eating too much fat is associated with heart disease, some cancers and other major problems, and probably means you don't get enough carbohydrates. |
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Tape your shin from two inches above the injury to two inches below. Ease into your running regimen, and stick to grass or dirt. (Better yet, crosstrain by mixing bicycling, swimming or other nonimpact sports into your routine.) Wear running shoes with good shock absorption. Strengthen your ankles and legs to take the pressure off your shins. |
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No Pain, No Gain |
Stop the offending activity immediately and rub an ice cube across the affected area for five minutes four times on the first day. Use a "wrist extension" splint (available at sporting goods stores) and wear it often, even at night. Or you can opt for an elbow brace, which takes pressure off the tender tendon. |
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After all that exercise, your body has lost some fluid and you might be a little dehydrated. Dehydration is a condition that occurs when a person loses more fluids (such as urine or sweat) than he takes in. To feel your best, you need to replace that fluid. |
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Stay Active |
When you workout or compete, especially in hot weather, try to closely match the amount of fluid you drink with the amount you lose to sweat. Cool water is the best fluid to keep you hydrated during workouts or events lasting an hour or less. Sports drinks (i.e., 6 to 10 percent carbohydrates) are useful for longer events. Most of these types of drinks should be diluted approximately 50 percent with water. |
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You don?t need to spend long, boring hours running or biking to get the body you want ? use intervals to get in super shape in less time than you thought! Interval training involves alternating between high and low intensities
for specific lengths of time during a workout. |  |
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