How to Reduce Lactic Acid for a Better Workouts and Less Pain


Intense exercise or physical activity

A temporary buildup of lactic acid can be caused by vigorous exercise if your body doesn’t have enough available oxygen to break down glucose in the blood. This can cause a burning feeling in the muscle groups you’re using. It can also cause nausea and weakness.

During an intense exercise, like sprinting or lifting heavy weights, your body requires more energy than normal to keep the muscles functioning. In this case, the body metabolizes glucose to deliver energy to the muscles.

The metabolized glucose, called pyruvate, is converted into lactate. When lactate accumulates at high levels in the blood and muscles, it creates acidity called lactic acidosis, which causes muscle fatigue and at high levels can interfere with muscle recovery. The accumulation of lactic acid can cause burning sensations that can disturb your athletic activities.

What’s the solution to lactic acid build up?

There is a solution to almost everything and lactic acid buildup too can be tackled easily. Here are some precautions you can take to reduce the buildup of lactic acid.

Step 1 – Drink more and more water!

Drink water or an electrolyte-replacement drink, which can play a vital role in preventing buildup of water-soluble lactic acid. Don’t wait until you feel thirsty. By then, you’re likely already dehydrated. The American Council on Exercise recommends hydrating with 16 to 20 ounces of water two to three hours before a workout and then 7 to 10 additional ounces of water for every 20 to 30 minutes of exercise.

  • Drink at least 12 glasses of water daily if you want to ensure a healthy lifestyle.
  • Breathe deeply during your workout and try breathing in through your nose and out through your mouth.

Step 2 – Work out regularly!

The key to healthy and beneficial exercise is maintaining consistent activity. If you want to be physically fit, you need to exercise frequently. This will make your body adaptive to additional energy production and you will require less glucose to burn for energy, which eventually means less lactic acid buildup.

  • A physically fit person has a higher lactate threshold, a measure of blood vessel and heart fitness.
  • Working out several times a week is a must but giving your muscles rest for a day or two does wonders.

Step 3 – Accelerate your workout gradually!

While it is true that keeping yourself motivated to exercise on a daily basis is the key to a healthy lifestyle but, forcing your muscles beyond their capacity can result negatively. Excessive workout every day without any routine or cycle can cause severe muscle soreness.

  • Make sure to stay challenged, but don’t increase intensity too fast or all at once.
  • Add weight, repetitions, minutes or miles gradually over a set period of time to maintain healthy levels of lactic acid.

Step 4 – Know when to back off!

As much as we stress on consistent workout and keeping yourself motivated enough to bring out desired results, you must know when to back off. As you start to feel your muscles burn or you struggle to breathe, slow down until you catch your breath, so your body can deliver more oxygen to the muscles. Moreover, alternate periods of activity with periods of active and inactive rest as appropriate.

  • Be extremely cautious when lifting weights as this activity causes more lactic acid buildup.
  • Increase your weightlifting period gradually by keeping in considerations the weights and repetitions.

Step 5 – Stretch after intense workout!

Stretch immediately after your workout. Stretching after workout helps release lactic acid and gives an immediate relief to your muscles preventing them from lactic acid buildup and muscle soreness.

  • Lactic acid can take around 30 minutes to an hour to disperse post-workout, so make sure to cool down appropriately and stretch right after.
  • It is even recommended by various sports medicine experts to stretch after a prolonged workout to reduce the buildup of lactic acid.

Step 6 – Use a foam roller to massage the muscles!

Using a foam roller on your muscles loosens tight muscles and reduces the buildup of lactic acid as this act stimulates blood flow and encourages lymphatic drainage.

  • You can also massage your muscles with a foam roller before an intense workout.
  • Applying foam roller on your muscles can be done regularly for relief and relaxation.

Step 7 – Reduce lactic acid buildup through diet!

Apart from above-mentioned steps, including certain foods into your daily diet can help control lactic acid buildup to avoid lactic acidosis. As per what the experts say, foods and vegetables with magnesium, fatty acids, and B vitamins are recommended.

  • Foods rich in Vitamin B are leafy green vegetables, cereals, peas and beans, fish, beef, poultry, eggs and dairy products.
  • Vegetables such as Spinach, collard greens, turnip greens, navy beans, kidney beans and seeds such as pumpkin, sesame and sunflower seeds are great sources of magnesium.

 

Aerobic vs. Anaerobic Exercises


Aerobic exercise is any type of cardiovascular conditioning or “cardio.” During cardiovascular conditioning, your breathing and heart rate increase for a sustained period of time. Examples of aerobic exercise include swimming laps, running, or cycling.

Anaerobic exercises involve quick bursts of energy and are performed at maximum effort for a short time. Examples include jumping, sprinting, or heavy weight lifting.

Your respiration and heart rate differ in aerobic activities versus anaerobic ones. Oxygen is your main energy source during aerobic workouts.

During aerobic exercise, you breathe faster and deeper than when your heart rate is at rest. You’re maximizing the amount of oxygen in the blood. Your heart rate goes up, increasing blood flow to the muscles and back to the lungs.

During anaerobic exercise, your body requires immediate energy. Your body relies on stored energy sources, rather than oxygen, to fuel itself. That includes breaking down glucose.

Your fitness goals should help determine whether you should participate in aerobic or anaerobic exercise. If you’re new to exercise, you might want to start with aerobic exercises to build up endurance.

If you’ve been exercising a long time or are trying to lose weight quickly, add anaerobic workouts into your routine. Sprints or high intensity interval training (HIIT) may help you meet your goals.

Benefits of aerobic exercise

Aerobic exercise can offer numerous benefits for your health, including reducing your risk of a heart attack, type 2 diabetes, or a stroke.

Other benefits of aerobic exercise include:

  • can help you lose weight and keep it off
  • may help lower and control blood pressure
  • may increase your stamina and reduce fatigue during exercise
  • activates immune systems, making you less likely to get colds or the flu
  • strengthens your heart
  • boosts mood
  • may help you live longer than those who don’t exercise

Risks of aerobic exercise

Aerobic exercise can benefit almost anyone. But get your doctor’s approval if you’ve been inactive for a long time or live with a chronic condition.

If you’re new to aerobic exercise, it’s important to start slowly and work up gradually to reduce your risk of an injury. For example, start by walking 5 minutes at a time and add 5 minutes each time until you’re up to a 30-minute brisk walk.

Examples of aerobic exercise

During aerobic activities, you’ll move large muscles in your arms, legs, and hips. Your heart rate will also go up for a sustained period of time.

Examples of aerobic exercises include:

  • jogging
  • brisk walking
  • swimming laps
  • aerobic dancing
  • cross-country skiing
  • stair climbing
  • cycling
  • elliptical training
  • rowing

Benefits of anaerobic exercise

Anaerobic exercise can be beneficial if you’re looking to build muscle or lose weight. It can also be beneficial if you’ve been exercising for a long time, and are looking to push through an exercise plateau and meet a new goal. It may also help you maintain muscle mass as you age.

Other benefits include:

  • strengthens bones
  • burns fat
  • builds muscle
  • increases stamina for daily activities like hiking, dancing, or playing with kids

Risks of anaerobic exercise

Anaerobic exercise can be hard on your body. On a 1 to10 scale for perceived exertion, high intensity anaerobic exercise is anything over a seven. It’s not typically recommended for fitness beginners.

Get your doctor’s approval before adding anaerobic workouts to your routine. Work with a certified fitness professional who can help you create an anaerobic program based on your medical history and goals.

For workouts like HIIT and weight training, a fitness professional can also demonstrate the correct exercise techniques. Performing the exercises with proper technique is important for preventing an injury.

Examples of anaerobic exercise

Anaerobic exercises are performed at maximum effort for a shorter period of time.

Examples include:

  • high intensity interval training (HIIT)
  • heavy weight lifting
  • calisthenics, like plyometrics, jump squats, or box jumps
  • sprinting (while running, cycling, or swimming)

How often should you do aerobic vs. anaerobic exercise?

The American Heart Association recommends healthy adults get at least 30 minutes of moderate-intensity aerobic exercise at least 5 days a week, or at least 20 minutes of vigorous aerobic activity 3 days a week. You can also add in strength training two times a week to round out your routine.

Anaerobic exercises can be taxing on the body. With a doctor’s approval and the help of a certified fitness professional, anaerobic exercises can be added into your weekly exercise routine.

Perform anaerobic exercise like HIIT workouts no more than two or three days each week, always allowing for at least one full day of recovery

Obesity and Type 2 Diabetes


obesidad

About 422 million people around the world, including more than 30 million Americans, have diabetes. Approximately ninety percent of them have type 2 diabetes. People with this condition cannot effectively use insulin, a hormone made by the pancreas that helps the body turn blood sugar (glucose) into energy.

The inability to use insulin, called insulin resistance, results in increasing levels of blood sugar, which, if not controlled, can significantly raise the risk of major health problems such as blindness, kidney failure, heart attacks, stroke and lower limb amputation.         In 2015, the World Health Organization estimated that 1.6 million deaths were directly caused by diabetes. Until recently, this type of diabetes was only seen in adults, but it is now also occurring increasingly and more frequently in children.

Obesity is the most significant risk factor for type 2 diabetes and other metabolic conditions, and affects one in three adults worldwide.

The secret to managing type 2 diabetes isn’t found in a pill. In most cases, the best way to treat type 2 diabetes is by practicing healthy habits on a regular basis.

Keeping close tabs on your diet is a major way to help manage type 2 diabetes. A healthy diet for people with type 2 diabetes includes vegetables, whole grains, beans, fresh fruit, lean meats, and low-fat dairy.

Focus on eating fruit and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meats, and dairy products. Be especially careful about loading up on foods that are high on the glycemic index (GI) and especially the glycemic load (GL), systems that rank foods according to how they affect glucose levels.

High glycemic index foods are going to be primarily processed foods. Those processed foods tend to have more white sugar and flour in them, which are higher on the GI. Foods lower on the GI include vegetables, especially non-starchy vegetables, like broccoli, cauliflower, and leafy greens and whole-grain products, such as brown rice (as opposed to white rice).

Exercise Regularly as Part of Your Type 2 Diabetes Treatment Plan                                    The more intense the exercise, the better. High-intensity interval training (HIIT) may be better for weight loss and glucose control than continuous aerobic activity like jogging. HIIT involves alternating between short bursts of increased intensity exercise and rest — for instance, running and then walking on and off throughout the workout.

Regular weightlifting sessions can also help keep blood sugar levels steady. Use weights or resistance bands for 30 to 45 minutes two or three times a week. The CDC recommends getting at least 150 minutes a week of brisk walking or a similar activity, which comes out to about 30 minutes a day, five times per week.

 

Calories in Nuts


NUTSNuts. There are lots of them. And a lot to know about their nutritional content.

Nuts are healthy, but can also be high in calories. The nutritional values to your health differ wildly between types, and it can depend on whether the nuts are raw or roasted, plain or salted, etc.

So how do you know whether or not you should eat nuts – and which nuts – in order to lose weight or maintain a healthy diet with all the right nutrients?

Here is your chart for calories in nuts.

100 grams calories %
calories fat carbs fiber sugar protein fat carbs protein
Chestnuts 213 2 46 8 11 2 10% 81% 4%
Cashews 553 44 33 3 6 18 67% 20% 12%
Pistachio 557 44 28 10 8 21 72% 11% 15%
Peanuts 567 49 16 8 4 26 76% 4% 18%
Almonds 575 49 22 12 4 21 78% 5% 15%
Hazelnuts 628 61 17 10 4 15 86% 3% 9%
Walnuts 654 65 14 7 3 15 87% 3% 9%
Brazil nuts 656 66 12 8 2 14 89% 1% 8%
Pine nuts 673 68 13 4 4 14 87% 5% 8%
Pecans 691 72 14 10 4 9 93% 1% 5%
Macadamia 718 76 14 9 5 8 93% 1% 4%

Given the broad range of nutritional content of nuts, the categorization of simply being a “nut” is a woefully inadequate classification. For example, some nuts are low in fat and very starchy, like chestnuts, whereas others are high fat and low carb, like macadamia nuts. Most, however, can be incorporated into a healthy diet.

Lowest & Highest Calorie Nuts – There are so many ways to talk about the nutritional content of nuts, so I decided to tackle this by weight, i.e., per 100 grams. This is about 3.5 ounces or roughly two-thirds of a cup on average – a handful. Keep in mind that for some nuts, this is more of a small meal than a big snack. The amount of calories in 100 grams of nuts ranges from 213 for chestnuts all the way to 718 for macadamia nuts – a difference primarily driven by the fat content. The protein and fat in nuts are what have the potential to help you stick to your diet and feel full if you use them in small portions as snacks.

Nuts With The Most Fiber – Almonds have the most fiber (12% w/w, or 12 g/100g) and cashews & pine nuts the least (3-4%). Chestnuts have the most sugar and Brazil nuts the least. Lastly, peanuts, almonds, and pistachios have the most protein (21-26%) and chestnuts the least (2%).

Nuts Vary By Type Of Fat – Protein quality doesn’t vary widely across different nuts, but fat quality does. In terms of absolute amounts (g/100g), Brazil nuts & macadamia nuts have the most saturated fat, where chestnuts have the least.

Note:

Study showed that standard roasting procedures significantly increased the trans fat content.

If you can’t find raw nuts or are unsure, stick to those with low polyunsaturated fats like hazel & macadamia nuts, while avoiding those with high polyunsaturated fats like brazil nuts and walnuts. Macadamia nuts are the safest in terms of fat quality. Also, avoid those with the most sugar and carbohydrates like chestnuts and cashews as these can lead to increased AGE production upon roasting.

The essential fatty acid content of nuts (omega-3 & omega-6 fatty acids) should not be a priority in the selection process. If a theoretical optimal ratio of omega-6 to omega-3 fats actually existed, all nuts would be way over it due to their high omega-6 fatty acid content.

Low Carb Nuts – If you’re on a low carbohydrate or ketogenic diet, macadamia nuts and pecans are both more than within the acceptable ratio of fats to carbs plus protein (both are >5), however the latter are high in polyunsaturated fats, so check to make sure they’re raw.

 

10 General Fitness Tips


untitled 11. Move your body everyday of the week
Remember to prioritize movement, not just the concept of “exercise.” Even on days you don’t get a workout in, be sure you take a walk, stretch, stand, or dance! Your body was meant to move: enjoy it.

2. Schedule exercise like an appointment
Write down exactly when you are going to workout in your calendar or planner. You are the boss of you. And you wouldn’t cancel and appointment with the boss, would you?

3. Follow the 80/20 rule
Eat healthy 80 percent of the time. Indulge occasionally, but make sure most of your choices are healthy.

4. Add muscle building activities to your weekly workouts
Free weights, resistance bands, muscle sculpt classes or using your body weight with push-ups, planks and squats all work.

5. Find a form (or two!) of exercise you enjoy
If you’re totally bored with your workout routine, start exploring different forms of exercise! It’s easier to do and stick with the things we enjoy.

6. Workout in the morning
When you get your workout in first thing, you are less likely to skip exercise. When you leave it to later in the day, you may get tired or your day may get away from you and lose your motivation to do it.

7. Take one day a week for active recovery
It’s your day of rest from intense workouts, but you still move. Take a walk. Do a gentle yoga class. Just do something that’s less intense than what you do for exercise the other six days of the week.

8. Never go more than two days in a row without exercise
This applies to your vacations too!

9. Circuit training helps your burn calories and increase muscle
Circuit style workouts super charge your metabolism and help you shed pounds. By getting your heart rate up and working each muscle group, you can create a lean and sleek physique.

10. Get an accountability partner for exercise and weight loss support
Exercise together, share tips and swap encouragement.

Egg Nutrition Facts


egg-02Eggs are an all-natural source of high-quality protein and a number of other nutrients, all for 70 calories an egg. Cost-effective and versatile, the unique nutritional composition of eggs can help meet a variety of nutrient needs of children through older adults.

Plus, nutrition research suggests eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. In fact, according to a recent review and meta-analysis, eating one egg a day reduces risk of stroke by 12 percent. Also, a new study indicates adding eggs to a salad increases vitamin E absorption.

Take a look at some quick egg nutrition facts.

Continue reading Egg Nutrition Facts

What does it take to lose weight?


lose weightIn the 16 years that I have been involved in Fitness and Weight Loss Management, I have helped hundreds of people to get in better shape and to lose weight.   Over this time I have also heard every excuse imaginable.  As in life, in order to be successful, you will need good teachers, knowledge, a plan, goals, and support.  However, the most important ingredient is commitment.  Continue reading What does it take to lose weight?

Exercise helps ease arthritis pain and stiffness


arthritis painAs you consider starting an arthritis exercise program, understand what’s within your limits and what level of exercise is likely to give you results.

Controlling Your Arthritis

Exercise is crucial for people with arthritis. It increases strength and flexibility, reduces joint pain, and helps combat fatigue. Of course, when stiff and painful joints are already bogging you down, the thought of walking around the block or swimming a few laps might seem overwhelming. Continue reading Exercise helps ease arthritis pain and stiffness

Why Chocolate Is Good for Your Health


imagesN32K8OYOChocolate is one of my favorite foods; not only because it is tasty, but also because it’s really good for your health.

The most recent evidence of this comes from an August study in the journal Neurology.  Researchers found that chocolate may help older people keep their brains healthy and their thinking sharp. Study participants who drank two cups of cocoa daily for 30 days showed an 8.3 percent increase in blood flow to the brain, and they improved their scores on memory and thinking tests. Score! Continue reading Why Chocolate Is Good for Your Health