What drink is best for getting and staying hydrated during exercise? Should you choose water? Are sports drinks best? What about juice or carbonated soft drinks? Coffee or tea? Beer?
Water
The natural choice for hydration is water. It hydrates better than any other liquid, both before and during exercise. Water tends to be less expensive and more available than any other drink. You need to drink 4-6 ounces of water for every 15-20 minutes of exercise. That can add up to a lot of water! While some people prefer the taste of water over other drinks, most people find it relatively bland and will stop drinking water before becoming fully hydrated. Water is the best, but it only helps you if you drink it.
Sports Drinks
Sports drinks don't hydrate better than water, but you are more likely to drink larger volumes, which leads to better hydration. The typical sweet-tart taste combination doesn't quench thirst, so you will keep drinking a sports drink long after water has lost its appeal. An attractive array of colors and flavors are available. You can get a carbohydrate boost from sports drinks, in addition to electrolytes which may be lost from perspiration, but these drinks tend to offer lower calories than juice or soft drinks.
Juice
Juice may be nutritious, but it isn't the best choice for hydration. The fructose, or fruit sugar, reduces the rate of water absorption so cells don't get hydrated very quickly. Juice is a food in its own right and it's uncommon for a person to drink sufficient quantities to keep hydrated. Juice has carbohydrates, vitamins, minerals, and electrolytes, but it isn't a great thirst quencher.
Carbonated Soft Drinks
When you get right down to it, the colas and uncolas of the world aren't good for the body. The acids used to carbonate and flavor these beverages will damage your teeth and may even weaken your bones. Soft drinks are devoid of any real nutritional content. Even so, they taste great! You are more likely to drink what you like, so if you love soft drinks then they might be a good way to hydrate. The carbohydrates will slow your absorption of water, but they will also provide a quick energy boost. In the long run, they aren't good for you, but if hydration is your goal, soft drinks aren't a bad choice. Avoid drinks with lots of sugar or caffeine, which will lessen the speed or degree of hydration.
Coffee and Tea
Coffee and tea can sabotage hydration. Both drinks act as diuretics, meaning they cause your kidneys to pull more water out of your bloodstream even as the digestive system is pulling water into your body. It's a two-steps-forward-one-step-back scenario. If you add milk or sugar, then you reduce the rate of water absorption even further. The bottom line? Save the latte for later.
Alcoholic Beverages
A beer might be great after the game, as long as you were the spectator and not the athlete. Alcohol dehydrates your body. Alcoholic beverages are better for hydration than, say, seawater, but that's about it.
The bottom line: Drink water for maximum hydration, but feel free to mix things up a bit to cater to your personal taste. You will drink more of what you like. In the end, the quantity of liquid is the biggest factor for getting and staying hydrated
Showing posts with label education. Show all posts
Showing posts with label education. Show all posts
Monday, September 22, 2008
Wednesday, September 10, 2008
Exercise during Ramadhan
First of all, i just want to say Ramadahan Al-Mubarak to all Muslim. There is something i want to share with you during Ramadhan. There is no excuss for us to be lazy on doing ur exercise during fasting. The best ways to exercise during Ramadhan is before u break ur fasting so the food that u take will recover ur muscle faster. Just take 30 mins to 1 hours for ur workout. Remember just do it slowly and take 3 mins before u go to another sets of exercise. nevertheless just focus on what u r doing during the exercise and keep ur mental concentrate on every sets and repetition. The most thing is u control ur mind and using psychological positive thinking will benefit u most.
Wednesday, July 30, 2008
Bicycle
Now, can u help me with this simple question?haha it` not easy lah although this biomechanic question macam easy saja..so help me to solve it.
The Difference
Nah...someone asked me dulu about the difference between aerobic and anaerobic exercise..here i`ll show u the difference lah. so hope u remember it nanti.hehe
Aerobic combustion
The working muscles need energy, which is obtained through the combustion of oxygen or fat. In the case of a low physical loads, the body burns glucose with the help of oxygen (aerobic production of energy). This way of obtaining energy is especially appropriated for long walks, thus putting the emphasis on endurance, without any significant production of metabolic byproducts like lactic acid.
Anaerobic combustion
In the case of heavy physical loads (for instance fast trotting, sprinting), there is not enough oxygen in the body. So it metabolizes carbohydrates into energy, without the help of oxygen (anaerobic combustion). For long duration physical loads, like in excursions, this type of energy production is undesired, so it will not be included in our fitness program.
Aerobic combustion
The working muscles need energy, which is obtained through the combustion of oxygen or fat. In the case of a low physical loads, the body burns glucose with the help of oxygen (aerobic production of energy). This way of obtaining energy is especially appropriated for long walks, thus putting the emphasis on endurance, without any significant production of metabolic byproducts like lactic acid.
Anaerobic combustion
In the case of heavy physical loads (for instance fast trotting, sprinting), there is not enough oxygen in the body. So it metabolizes carbohydrates into energy, without the help of oxygen (anaerobic combustion). For long duration physical loads, like in excursions, this type of energy production is undesired, so it will not be included in our fitness program.
physical training information
DEFINITION FOR PHYSICAL TRAINING?
- Physical fitness based on clark(1979) is the ability to carry out daily task with vigor and alertness. without undue fatigue and with ample energy to engage in leisure time pursuits.
Total fitness (wellness) for physical fitness:-
1) Aerobic endurance
Body’s ability to exercise whole muscle groups over an extended period of time at moderate intensity, utilizing aerobic energy
2) Muscular strength
The capacity if your body’s muscles to generate extreme amounts of force in a short period of time utilizing anaerobic energy
3) Muscular endurance
The measure of how well muscles can repeatedly generate the force
4) Flexibility
Ability to stretch your muscles and tendons and ligaments that connect them to your bone
5) Body composition
The percentage of fat, bone and muscle in your body.
Total fitness(wellness) for fitness skill related:-
1) Power
2) Agility
3) Speed
4) Reaction time
5) Balance
6) Coordination
7 principle for physical fitness;-
1) Fun and enjoyable – the activity must be fun and enjoyable and also comfortable.
2) Overload
3) Progression – a progression for the individual towards the activity
4) Consistency – consistency towards the sport activity is important also
5) Specific – the sport must be specific
6) Individuality – not two person are exactly the same
7) Safety – safe precaution is a most before doing some sport activity.
BENEFITS OF DOING WARM-UP:-
1) Increase body temperature
To heat up the body temperature before training
2) Stretches ligaments and muscles
To prevent injuries to the muscles
3) Increase flexibility
Increase the flexibility as we can bent our body
4) Affective motivator
Satisfaction from warming up and have desire to participate in an activity
5) To prevent injury and soreness
Prevent of getting injured and muscle soreness before or after training
6) Improve certain aspects of performance
- Physical fitness based on clark(1979) is the ability to carry out daily task with vigor and alertness. without undue fatigue and with ample energy to engage in leisure time pursuits.
Total fitness (wellness) for physical fitness:-
1) Aerobic endurance
Body’s ability to exercise whole muscle groups over an extended period of time at moderate intensity, utilizing aerobic energy
2) Muscular strength
The capacity if your body’s muscles to generate extreme amounts of force in a short period of time utilizing anaerobic energy
3) Muscular endurance
The measure of how well muscles can repeatedly generate the force
4) Flexibility
Ability to stretch your muscles and tendons and ligaments that connect them to your bone
5) Body composition
The percentage of fat, bone and muscle in your body.
Total fitness(wellness) for fitness skill related:-
1) Power
2) Agility
3) Speed
4) Reaction time
5) Balance
6) Coordination
7 principle for physical fitness;-
1) Fun and enjoyable – the activity must be fun and enjoyable and also comfortable.
2) Overload
3) Progression – a progression for the individual towards the activity
4) Consistency – consistency towards the sport activity is important also
5) Specific – the sport must be specific
6) Individuality – not two person are exactly the same
7) Safety – safe precaution is a most before doing some sport activity.
BENEFITS OF DOING WARM-UP:-
1) Increase body temperature
To heat up the body temperature before training
2) Stretches ligaments and muscles
To prevent injuries to the muscles
3) Increase flexibility
Increase the flexibility as we can bent our body
4) Affective motivator
Satisfaction from warming up and have desire to participate in an activity
5) To prevent injury and soreness
Prevent of getting injured and muscle soreness before or after training
6) Improve certain aspects of performance
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