Wouldn't it be wonderful if all we had to do was exercise and everything would fall into place for us? Physically speaking that is. Unfortunately it doesn't work that way. We are complex organisms and being fit and healthy involves more than just a single component. I love to work out so that is easy for me. It's eating in a healthy and balanced way that I have trouble with (I also love chocolate).
Before you start an exercise program you'll want to have some other elements in place. In that way you turn a simple exercise program into an all-around, health first lifestyle.
The first element to take a look at is hydration. One mistake people make when looking at this element of their lifestyle is to assume that any liquid is good for hydration. This is not the case. Juices are not a good option for hydration. Unfortunately the process of turning fruit into juice takes out beneficial vitamins and fiber found in the fruit itself. Also the added sugar in juices makes them extremely high in empty calories. It is much wiser to eat whole fruits rather than drink fruit juices. Sports drinks are also high in sugars or worse, artificial sweeteners.
Really, the only viable drink when it comes to hydration is water. Do you drink enough water? Most people don't. A good rule of thumb to follow is to drink half your body weight in ounces of water. For example, if you weigh 160 pounds you need to drink 80 ounces of water each day. With a good charcoal based filter on your kitchen faucet, you can get all the clean water you need for your day.
Next you will want to look at your sleep habits. If you have exercised before you have probably experienced what is called Delayed Onset Muscle Soreness (DOMS). DOMS is caused by micro-tears in the muscle fibers. As these tears heal the muscle becomes stronger and bigger. And muscles heal while we sleep. Another factor to consider when looking at sleep is the production of Human Growth Hormone. This hormone is produced while we sleep and aides in the healing process. So it is imperative that you get enough sleep. Eight to nine hours is what the average person needs in order to recovery from the day's exercise.
And finally there is diet. I'm not talking about being "on a diet". Diets by their nature are all but impossible to live with over a long period of time. What I'm talking about is a way of eating that is healthy and sustainable for a lifetime. Our diets should consist of proteins, carbohydrates and fats.
If you are implementing a workout program that includes resistance training (and there are many reasons you should be) then you need protein. Our muscles are made of protein. There are many factors to consider when deciding how much protein to consume but 0.8 grams of protein per pound of body weight is an average amount needed for someone who engages in strength training. So if you are that 160 pound person, 160 X.8 is 128 grams of protein. That seems like a lot but if you pay attention to protein amounts in your food you will see it adds up quickly.
If our bodies are made of protein, they run on carbohydrates. As with protein intake, there are many factors to consider when deciding how many carbohydrates your body needs. 100 to 150 grams per day is average. What's more important is where you get those carbohydrates. Fresh vegetables and fruits (careful with the fruits) are the best source. Preferably organic. These are also a wonderful source of fiber which is so important to our health.
Fats are important for healthy cell function as well as transporting vitamins throughout the body. These are just two of the many reasons fat is important to our bodies. Once again, there are many factors to determine how much fat your body needs but 50 to 60 grams is a place to start. Healthy fats are found in many whole foods. Nuts and seeds, avocados and fish. These are just a few good sources of healthy fats.
By far the most important thing to consider when looking at your diet is this: are you eating real food? By real food I mean whole fruits, vegetables and proteins. If it's in a can, box or package; it's less than optimum when it comes to health.
Looking at these three factors in your lifestyle and working to bring them into a healthy alignment will ensure that you get the most benefits when you are ready to start your exercise program.
Susan L. Qualls teaches meditation, qigong, and fitness. If you would like to read more articles on these subjects or go deeper into the topics touched on in this article, please visit her website at http://www.susanlq.com.
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