|
NEWSLETTER
MARCH
2008
Welcome
to the new L.A. Personal Training newsletter. Every month I hope to
provide you with some interesting ideas on healthy living and exercise
as well as tips and advice.
KEEP
HYDRATED!!
This
is an ongoing topic of debate. At least 90% of P.T. clients do not drink
enough water every day. The body is roughly 70% water, so hydration
levels need to be topped up regularly for the body’s metabolic
processes to work efficiently. Drinking water really does help fat loss.
Here are a few useful facts:
1.
During exercise there could be a loss of 2-3 litres of water per hour.
2.
Your body needs about 1 litre of water for every 1000 calories consumed,
otherwise carbohydrates will not be utilised by the body.
3.
A study of a middle distance runner showed that a loss of 2% body weight
through dehydration contributed to up to 7% loss in performance.
4.
You can lose up to 270ml of water a day through breathing!
ALCOHOL
& EXERCISE
Alcohol
depresses the nervous system, reducing exercise performance. It also
gives a negative effect on strength, power and endurance. Alcohol is a
diuretic, effecting hydration levels.
1
standard unit of alcohol is:
250ml
beer (4% alcohol)
250ml
wine coolers/alcoholic soft drink
100ml
wine or champagne
25ml
spirits
1.
Avoid alcohol 48 hours before a hard training session or event.
2.
Never make alcohol the first drink after training.
3.
Binge drinking caries a high risk of stroke and effects post workout
recovery.
4.
On non-training days guidelines for the general population are - adult
men no more than 3-4 unit’s a day. Adult women no more than 2-3 unit’s
a day.
5.
Each gram of alcohol contains 7 calories.
|
