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Intuitive Fitness Newsletter March 2010
Welcome to our March 2010 newsletter. We will be providing a new edition every month discussing all issues relating to your health, fitness and general wellbeing…..!
Fitness News in March!
As we say goodbye to Summer, we welcome the cooler Autumn temperatures and shorter days. Autumn is the perfect time to maintain or start a fitness program. With lower temperatures and beautiful changing scenery, outdoor training such as walking, running or bike riding are a must!
In this edition, we investigate the best time of day to exercise. As we head into the cooler months we also take a look at antioxidants and their benefits. Lastly , we look at the common medical problem of anaemia and who it most at risk. We hope you enjoy this edition! When to Exercise - AM or PM?
The benefits of exercise are the same at any time of the day. However performance quality and mental attitude may be affected by the clock.
Exercise in the morning can be energizing, heightening your alertness and preparing you for the day ahead. Studies have shown that people who exercise in the morning are more likely to be consistent with their training and form exercise habits more easily. This is usually because there are no distractions and your workout won’t be disrupted by scheduling or by the day’s events. This is also the best time for people who train outdoors as air pollution levels are at their lowest and temperatures are cooler.Morning exercise is however difficult for the body. When you wake up, your body temperature is at its lowest. Your muscles are cold and blood flow and energy are low. This can make the body easily susceptible to injury and affect performance quality.
Research shows that the body is performing optimally between 3pm-7pm. Lung function, hormone levels and temperature all peak at this time and your perceived exertion level is at its lowest – allowing you to work longer and harder. Your best performance will occur during these times when the body is in its peak condition. However, evening exercise regimes can often lose priority to other daily tasks. Other activities may be perceived as “more important” or you may simply be “too fatigued."
Exercising too close to your bedtime can also be detrimental – hormones and endorphins stimulated by exercise may keep you awake and affect your quality of sleep.
There is no right or wrong time of day to exercise and this will vary greatly across individuals. Simply find what works for you and stick to it!
Antioxidants
Antioxidants are substances in our foods that prevent oxidative damage to our body’s cells. When the body uses oxygen, molecules called free radicals are produced. Free radicals damage cells contributing to disease such as heart disease, cancer, macular degeneration and diabetes. Antioxidants “neutralise” the free radicals by reducing the damage they cause on cells. The best way to consume an adequate amount of antioxidants is to eat a variety of fruits and vegetables. Try to consume at least 5 serves every day.
The best sources of antioxidants include:Allium sulphur compounds - leeks, onions and garlic.
Anthocyanins - eggplant, grapes and berries.
Beta-carotene - pumpkin, mangoes, apricots, carrots, spinach and parsley.
Catechins - red wine and tea.
Copper - seafood, lean meat, milk and nuts.
Cryptoxanthins - red capsicum, pumpkin and mangoes.
Flavonoids - tea, green tea, citrus fruits, red wine, onion and apples.
Indoles - cruciferous vegetables such as broccoli, cabbage and cauliflower.
Isoflavonoids - soybeans, tofu, lentils, peas and milk.
Lignans - sesame seeds, bran, whole grains and vegetables.
Lutein - leafy greens like spinach, and corn.
Lycopene - tomatoes, pink grapefruit and watermelon.
Manganese - seafood, lean meat, milk and nuts.
Polyphenols - thyme and oregano.
Selenium - seafood, offal, lean meat and whole grains.
Vitamin C - oranges, blackcurrants, kiwi fruit, mangoes, broccoli, spinach, capsicum and strawberries.
Vitamin E - vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains.
Zinc - seafood, lean meat, milk and nuts.
Zoochemicals - red meat, offal and fish. Also derived from the plants animals eat.
Anaemia
Anaemia is a medical condition associated with a deficiency in the number or quality of red blood cells. Red bloods cells are responsible for transportation of oxygen. When a person is anaemic, the heart has to pump harder to ensure enough oxygen is transported around the body. Anaemia is typically caused by a deficiency in dietary iron but can also be attributed to blood loss, hormone disorders such as hypothyroidism, chronic medical conditions including tuberculosis or some medications. Symptoms of anaemia include fatigue, weakness, pale skin, breathlessness, heart palpitations and loss of appetite. A high number of menstruating women are affected by anaemia. Other populations at a high risk of developing anaemia include pregnant or breastfeeding women, vegetarians, people with chronic diseases and athletes.
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Have you ever wondered if you are eating the right foods for your fitness and lifestyle goals?
Are you confused about how much to eat, when to eat or what to eat?
Do you feel uncertain about calories and food package labelling?
