CALENDAR Wed. Nov. 18 Return Exam 2 Topic: Start Nutrition/Exercise Due date change: Do Something! Assignment due Nov. 30 or Dec. 2 I will provide hand-out in class. Mon. Nov. 23 Topic: Start Food/Environment Overview Do Something! hand-out given in class EAT WISE TO EXERCISE! Nutrition & Exercise Recreational ~1 hour/day Which do you prefer, exercising an hour a day or being dead 24/7? Are you as active as you think? TimesleepSedentary, daily living exercise 11pm-7 amx 7-8:30eat, dress, drive 8:3011work (data entry) 50% work (re-stock) 50% 11-Noondrive/lunch Noon-1school (PE) 1-2dress/shower 2-6school (lecture) 6-10drive, eat, homework 10-11:30TV, computer Total (hours) ***** Realistic ideas to boost activity 30min/day TimesleepSedentary/daily livingexercise 11pm-7 amx 7-8:30eat, dress, drive 8:3011work (data entry) 50%work (re-stock) 50% 11-Noondrive/lunch out Bring lunch/walk Noon-1school (PE) 1-2dress/shower 2-6school (lecture) 6-10drive, eat, homework +15 min walk 10-11:30TV, computer Total (hours) ***** WHATS SO GREAT ABOUT EXERCISE? EXERCISE Reduce risk for many diseases Improve mood Lower risk of dementia Reduce stress Improve strength/flexibility Minimizes lean mass loss when losing weight Fun! NUTRITION CONCERNS FOR THE PHYSICALLY ACTIVE WATER LYTES FUEL #1 PRIORITY FLUIDS ! WHY IS WATER SO IMPORTANT? Maintain: Blood volume Muscle structure function Cooling system How much fluid needed? Goal: urine frequent and clear Need varies with size, temp, load, fitness, etc. HOW-WHY CALCULATE SWEAT RATE?? HOW? (Pre workout weight post work out weight) Add fluids consumed during workout (e.g. 16 oz water) Divide by minutes exercised => fluid loss/minute. WHY? Tells amt. fluid needed to stay hydrated. WHEN TO HYDRATE? Sip over entire day Hydrate on schedule thirst poor indicator of need Avoid over hydration! WHAT TO DRINK? Plain ol water ! If >1 hour; add dilute carb If >3-4 hours; add carb and Na+ Avoid alcohol Its a diuretic, poor muscle fuel, dangerous Why? . 12 oz. servingg. sugarcarb typeg. protein* Powerade20HFCS0 LFChocMilk29Lactose, HFCS13 100% OJ36Natural (fructose+sucrose) 0 Prot. Monster37EvapCaneJuice25 Coke39HFCS0 ReThink your drink! Remember 1 tsp. ~ 4 grams ELECTROLYTES (LYTES) Required: normal muscle function & fluid balance Major lytes: Na + and K + (2:1 respectively) Sweat rate/composition influences need Best for most salt (NaCl) post-exercise meal Lyte replacer drinks OK, usually not needed Try this:1C yogurt+frozen banana+1C Kale AVOCADOAVOCADO POTATESALLPOTATESALL COCONUTWATERCOCONUTWATER MUSHROOMSMUSHROOMS YOGURTYOGURT CANTALOUPECANTALOUPE ORANGEJUICEORANGEJUICE WHEYPOWDERWHEYPOWDER POTASSIUM RICH FOODS APCMYCOW p ! FUEL IT----TO USE IT !!! PRIMARY MUSCLE FUELS-MAKE ATP Low-moderate intensity, long duration activity Adequate O 2 to muscle-aerobic Fatty acids and glucose = fuel High intensity-short duration activity Inadequate O 2 to muscle-anaerobic Glucose = only fuel NOTE: Protein is a poor fuel!!! BREATHING EASY Aerobic environment O 2 available to the cell low intensity, long duration workout (sit,stand,jog) fuel mostly fat + some glucose (minimal, little protein) Goal: stay aerobic at as high intensity as you can Fitness is directly related to aerobic (think air) capacity! Why? BREATHING HARD AnaerobicO 2 limitedGlucose ONLY High intensity short duration workout (sprint) CHO INTAKE Before (1+ hr) ~complex carbs-low fat During~usually only need if exercise > ~1hour After~carb (simple or complex) + protein (~3:1) Clean, versatile fuel, but a limited supply PROTEIN ~.5 g/lb or ~ half your weight in grams >1g/lb exceeds protein body can assimilate ~30 g protein/meal is upper usable limit for protein synthesis Menu Idea: post workout MiniMeal PBJ + LF Milk Eat right Sit Less Move More Find your way for physical fun! Buddy up Add a thrill Dancing counts Join a team Do it!