Hydration DURING EXERCISE
in 3 easy steps
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1. Aim for a 1:1 fluid replacement to fluid loss ratio.
2. Consume the same amount of fluid that you lose in sweat, an easy way to assess post-exercise hydration is to compare
pre- and post-exercise body weight.
Perfect hydration has been accomplished when no weight is lost or gained during exercise. The goal is to avoid weight loss greater than 2%.
3. If a workout session last longer than 2 hours or if your participating in an event that stimulates heavy sodium loss (defined as more than 3 to 4 grams of sodium),
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Hydration Before exercise
Most people begin exercise euhydrated, ( the perfect balance between to much and not enough fluid intake) with little need to rigorous prehydration regimen.
However, if fewer than 8 to 12 hours have passed since then last intense training session or fluid intake has been inadequate you may benefit from a prehydration program.
A good rule of thumb would be to Prehydrate about 4 hours prior to the workout.
Slowly consume about 5 to 7 mL (1.0 to 1.5 oz) of fluid per 1 kg (2.
BOOT CAMPis becoming more and more popular in the health club setting so obviously people want to know if they're really going to get something out of it, and if if it's going o be worth their time.
The biggest benefit is you're burning an average of 600 calories per hour.
That's obviously going to help with weight loss, but you're also getting he muscle-building benefit from squats, med ball crunches, planks and burpees that you wouldn't get just from going out for a fast walk or jog.
Read your food labels people!
Know the code names hat are used to disguise sugar on food labels:
fruit juice concentrate
high fructose corn-syrup
Food should be fuel for your day and you workouts, not medication for your moods.
TODAY IS ASSESSMENT DAY
TRAIN LIKE A
BETTER SWEATY THAN DEAD BOOT CAMP FITNESS ASSESSMENT
TODAY @ 7:00 PM
WARRIORS ARRIVE ON TIME!
BMI & BODY FAT%
ONE MILE WALK OR 1.5 MILE RUN
60 SECOND CRUNCHES
60 SECOND PUSH-UPS
BETTER SWEATY THAN
DEAD BOOT CAMP
- ONE MILE WALK
- 60 SECOND PUSH UPS
- SIT AND REACH (FLEXIBILITY)
- BMI/ BODY FAT %
- WAIST CIRCUMFERENCE
- BEFORE AND AFTER PICTURE
Has your fitness improved since your last assessment?
Did you lose the weight you said you would lose, put your fitness to the test.
ARRIVE ON TIME
THE ASSESSMENT WILL BEGAN AT 7:00 PM
Fitness Saboteurs and How to Defeat Them
I’m so lazy and fat.
I’ll never be fit.
I didn’t even exercise once this week;”
I'msuch a loser.
Would you talk to a friend or loved one this way?
So why would you talk to yourself that way?
Listening to negative self-talk isn’t motivating, so what’s the point?
Negative self-talk destroys your confidence and motivation to the point where you can’t visualize success.
The next time you recognize a critical thought, STOP and replace it with a POSITIVE thought
5 tips to Take While Working Out in Summer Heat!
1. Prep Your Body With Water
2. Follow Up With Regular Sips of Fluid
For every 15 minutes of exercise, drink at least 6 ounces of water -- more is better. Don't wait until you feel thirsty; thirst isn't a good indicator of your hydration levels. For exercise that exceeds an hour, add in a sports drink to help refuel and hydrate your body
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People naturally seek pleasure on top of pleasure, which is how two out of every three adults in the country are obese.
Too many people lead sedentary lives, and chronic diseases such as type 2 diabetes are skyrocketing as a result.
83% of these illnesses could be avoided through diet, exercise, and smoking cessation. I would go so far as to say that the #1 form of medicine is exercise.
When you fail to PLAN, you go to the vending machine
One of my biggest obstacles to eating right and maintaining optimal energy is dealing withthe hunger pangs that hit throughout the day,
The last thing you want to do is resort to a vending machine, which is why I keep a desk drawer stocked with healthy food options. I have a box of steel cut oatmeal, tear-open packed tuna, apples, raw sunflower seeds, raw pumkin seeds, almonds, plastic utensils,napkins or wipes, in the break room fridge I have greek yogurt sugar free of course, bottled water, fresh veggie and fruit smoothie.