Download - Holistic health for recovery
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Exercise and Nutrients for
Recovery
Holistic Health Practices
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By Todd M. Cambio, CSCS
• Certified Strength & Conditioning Specialist
• Owner of Precision Fitness, LLC in Pawcatuck, CT
• Sports Nutritionist• Former HS Biology Teacher • Former HS Football Coach• Former HS Strength & Conditioning
Coach• www.ToddCambio.com• [email protected]
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Holistic Health Means to “Me”: The treatment of diseases, aches, pains
and emotional stress through natural methods.
These issues could be a result of physical, emotional, spiritual, social and/or environmental imbalances.
Use of a natural diet, herbal remedies and nutritional supplements
Exercise is medicine NO CHEMICAL REMIDIES (ex: Advil or other
pain medicines )
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Benefits of Exercise
Exercise benefits every part of the body, including the mind.
Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy.
Exercise can help some people sleep better.
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Benefits Continued:
Exercise can help relieve mild depression and low self-esteem.
Exercise can give you a sense of accomplishment and pride.
Exercise gets the body moving internally and externally causing a natural cleansing process
Exercise can reduce muscle imbalances that cause pain (Sciatica, IT Band Syndrome, hip pain, knee pain, back pain, etc.)
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How Should You exercise?
Strength Training Cardio Flexibility Play a sport Go to the gym Martial Arts Yoga and much much more…
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My New Exercise Endeavor:
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Long Term Exercise Benefits
Increased strength Helps maintain a healthy weight Maintains Joint health Keeps your heart pumping more
efficiently Lowers the risk of diseases:
Type 2 diabetes High blood pressure Osteoporosis And more…
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Workout Programing
In a nut shell, you should include: Strength Training
Train movement patterns:▪ A Push▪ A Pull▪ Legs (hip dominant and posterior chain)▪ A Lateral ▪ A Rotation▪ Core/abs
Cardio = Heart Health Flexibility/Mobility
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Leg Movements:
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Rotation
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Recovery Methods
Stretching Yoga Foam Rolling Acupuncture Massage Reiki Natural Diet Herbal Remedies Nutritional Supplements
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GOAL: Reduce Inflammation
Inflammation is part of the natural healing process
Inflammation happens in response to illness or injury
Inflammation results in heat, swelling and pain/soreness
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What Causes Inflammation?
Holistically speaking: Processed foods▪ Soda, packaged foods, anything with additives &
preservatives High sugar diets High fat diets Being over weight Environmental chemicals (pesticides,
chemical fertilizers, anti-biotics, growth hormones, allergens, etc.)
Pathogens: Virus, Bacteria, Mold
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How to Reduce Inflammation?
Start by drinking water! Eat lots of fruits and veggies Go Organic Drink green tea Try lots of herbs & spices Eat healthy fats Eat ASAP after exercise Take supplements if diet cant meet
your needs
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Why Water?
Water:▪ Regulates body temperature▪ Helps break down food for fuel▪ Aids in nutrient absorption and transport to
our cells▪ Lubricates the joints▪ It’s the most abundant component of our
bodies▪ How much? ▪8 cups = four 16 oz water bottles = two 32 oz bottles!
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Water
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Why Fruits & Veggies?
Loaded with anti-oxidants and anti-inflammatories
Think Colors…mix them up!
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More Benefits of Fruits & Veggies:
They help protect from free radical damage
Lowers your risk for cancer Regenerates your Vitamin E stores Improves wound healing Increases your ability to fight off
colds Helps with the absorption of Iron REDUCES INFLAMMATION IN THE
BODY
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Some SUPER Fruits & Veggies: Spinach Tomatoes Cruciferous Veggies (broccoli, cabbage,
cauliflower) Blueberries Oranges Cherries Kiwi Blackberries Avacados Eggplant Pineapple
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Why Organic?
Foods grown without the use of potentially harmful:
pesticides chemical fertilizers antibiotics or growth hormones
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Try Green Tea…
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Which Herbs & Spices?
Think bold colors - They are loaded with antioxidants▪ Top Spices & Herbs to bring down
inflammation:▪ Turmeric/Curry▪Garlic▪ Cinnamon▪ Cocoa▪ Tea and tea extracts
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What are Healthy Fats?
Fats found in Nuts, Seeds, Olives, Avocados, and the oils from these foods.
During acute injury, an increase in omega 3 fatty acids (specifically fish oil) is recommended because it leads to an anti-inflammatory response in the body.
Sources of Vitamin E – Powerful Anti-Oxidant
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Did You Say Fish Oil?
YES - Fish Oil is rich in DHA and EPA Omega-3 fatty acids…aka the best healthy fats!▪Omega 3’s are found in cold water oceanic fish (Salmon), seaweed, flax seeds, free range live stock and wild game.
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When Should I Eat After Exercise?
With-in 15 minutes after strenuous exercise!
A carb and protein source is best.
Why? Best uptake of nutrients Restores Muscle Glycogen (Muscle
energy) Repairs Muscle Damage (Less Sore) Reduces __________________________???
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Is it True?
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Supplements can help too
Multi Vitamin – fills in missing micronutrients in our diets
Anti-Oxidants – they help prevent free radicals from damaging cells in the body
Omega 3 – improves heart health and joint health.
Glucosamine - effective at easing the joint discomfort and largely increasing flexibility
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THE END!
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Sources
Teens Health, http://kidshealth.org/teen/your_body/take_care/exercise_wise.html November 2012
Reducing Everyday Pain and Inflammation: How to Feel Better, Have More Energy and Increase Flexibility, http://www.amazon.com/Reducing-Everyday-Pain-Inflammation-ebook/dp/B005QC4Z12/ref=sr_1_sc_1?s=books&ie=UTF8&qid=1317837577&sr=1-1-spell