1.Burning Off the Calories You Eat
It is difficult to calculate how much activity it takes to burn off calories from a certain food, for example, how far you would have to walk to burn off a Big Mac. Although you see such calculations frequently, they are approximations. Calories burned in activity depend on the size of the individual as well as the intensity of the activity, and the calories in food depend on how much of it you eat, and sometimes even the preparation. It's better to consider overall calorie consumption and activity level plus exercise. Still, it can be fun to try to figure out the food and exercise caloric relationship. The U.S. government has a huge database of nutrients in foods, including calories. See it at www.nal.usda.gov/fnic/foodcomp. Georgia State University has posted a list of calories expended in certain activities: www2.gsu/edu/~wwwfit/physicalactivity.html#calories.
2.Cautions with Sit-ups
Full sit-ups can be a problem because the hip flexors attach to the lower spine, so doing a lot of sit-ups can cause or worsen low back pain. This is why crunches, which engage the abdominals but do not involve the hip flexors, are usually recommended. Crunches are safe for most people, but you should never do any exercise that causes pain.
3.Walk First, Stretch Later
Forget stretching to limber up before your fitness walking. Instead, walk at an easy pace for five or ten minutes until you´re warm before kicking into high gear walking for exercise.When you finish your walking session, do at least three static, not bouncing stretches for 30 seconds on each leg.
4.How Hard to Grip
Don't be so hard on yourself! During strength training exercise, don't grip the weight or machine any harder than you need to, unless you´re training grip strength. A too-hard grip during a weight training program can raise blood pressure.
5.Sodium for Muscle Cramps
Get salty! If you´re doing heavy exercise in hot weather, you may find muscle cramps become a problem. Often, this can be solved by adding a little salt to your sports nutrition diet, especially if you ordinarily avoid salt. Your body can lose up to 2,000mg of sodium in hot and severe conditions! Sports nutrition drinks and a sports nutrition supplement with sodium work too. If the cramps persist, check with a doctor to rule out serious conditions.
