Nutrition for sport and exercise

 

Hi Pulse Nation,

Below is an excellent article by the British Nutrition Foundation about the importance of a healthy diet to get the most out of a exersize regime:

 

We should all aim to eat a healthy, varied diet based on the principles of the Eatwell Guide, which matches our energy needs. This advice still applies when taking part in regular physical activity, such as going to the gym, swimming, running, cycling or team sports.

Following healthy eating guidelines alone can support an active lifestyle. However when exercising, your body will use up more energy. Unless you are trying to lose weight you may find that you need to eat more food to give your body the extra energy it needs.

Eating well for physical activity and sport can have many benefits including:

  • Allowing you to perform well in your chosen sport or activity;
  • Reducing the risk of injury and illness;
  • Ensuring the best recovery after exercise or a training programme.

A healthy diet for sport and exercise should contain plenty of starchy foods, plenty of fruit and vegetables, some protein foods and some dairy foods. It is also important to stay hydrated.

In this section, we will cover:

 

Foods for fuel and exercise

Carbohydrates

The main role of carbohydrates is to provide energy.

When they are digested, carbohydrates are broken down into glucose to provide readily available energy for the body to use quickly and effectively. Carbohydrates are the most important form of fuel for exercise and sports activities. The body can store carbohydrates in the muscles and liver as glycogen, and use these stores as a source of fuel for the brain and muscles during physical activity. These glycogen stores are limited, so it is important to be fully fuelled at the start of any exercise.  By not having adequate carbohydrate in your diet for exercise, you may feel tired and lacking in energy and not be able to perform at your best. So, regular intake of carbohydrate-rich foods is important to keep stores topped up. The correct food choices can help ensure the body has enough energy for activity, as well as help aid recovery.

Starchy foods are an important source of carbohydrates in our diet. Wholegrain varieties also provide fibre, which is important for digestive health, and a range of vitamins and minerals including B vitamins, iron, calcium and folate.

Good sources of carbohydrates in the diet include:

  • Bread
  • Breakfast cereals and porridge oats
  • Pasta, noodles
  • Rice
  • Couscous
  • Potatoes (with skins) and other starchy vegetables (e.g. sweetcorn)
  • Beans and pulses

Starchy foods should make up around a third of the food we eat. Fruit and milk contain carbohydrates in the form of sugars and can help to provide the body with a quick source of energy. They also contain many additional vitamins and minerals that help to keep us healthy. Starchy foods, especially high fibre varieties provide a slower release of energy and take longer to digest, so it’s a good idea to include some in every meal.

Food and drinks that contain high amounts of free sugars, such as sweets, biscuits, cakes and sugars-sweetened soft drinks, should generally be limited as they can lead to excessive calorie intakes which may cause weight gain. Frequent high intake of free sugars can also increase the risk of tooth decay particularly in those with poor dental hygiene. 100% fruit juices also contain free sugars, so limiting intake to a small 150ml glass a day is recommended.

Competitive sports people and athletes may require more carbohydrates than an average gym user to match the intensity of their activity level.  Estimated carbohydrate needs are outlined and depend on the intensity and duration of the exercise sessions:

Duration of sport or exercise sessions Recommended intake (per kg body weight per day)*
3-5 hours per week 4-5g
5-7 hours per week 5-6g
1-2 hours per day 6-8g
2 + hours per day 8-10g

*These requirements are general and consideration of energy needs and type of exercise should be considered.

Try not to meet your requirements by packing your entire carbohydrate intake into one meal. Spread out your intake over breakfast, lunch, dinner and snacks that fit around planned exercise.

The table below shows the carbohydrate content of some common foods:

Food source Serving size Carbohydrate content (g) per serving size
Pasta (boiled) Medium (230g) 76
Couscous Average (150g) 56
Rice, wholegrain (boiled) Medium (180g) 53
Jacket potato with skin (baked) Large (220g) 50
Wholemeal bread 2 thick slices (88g) 37
Sweet potato, boiled 2 medium (130g) 27
Banana 1 large (120g) 24
Porridge, made with low fat milk Medium (160g) 19
Crumpet, toasted 1 crumpet (40g) 18
Oatcakes 2 oatcakes (26g) 16
Sweetcorn Average (80g) 11

 

Protein

Protein is also important for health and physical activity. The main role of protein in the body is for growth, repair and maintenance of body cells and tissues, such as muscle.

Different foods contain different amounts and different combinations of amino acids (the building blocks of proteins). Essential amino acids are those that the body cannot make itself and so are needed from the diet. The full range of essential amino acids needed by the body (high protein quality) is found in:

  • Animal sources – meat, fish, eggs, milk, cheese and yogurt.
  • Plant sources – soy, tofu, quinoa and mycoprotein e.g. Quorn™.

As some high protein foods can also be high in saturated fat, it is important to choose lower fat options, such as lean meats or lower fat versions of dairy foods.

Most vegans get enough protein from their diets, but it is important to consume a variety of plant proteins to ensure enough essential amino acids are included. More information on vegetarian and vegan diets is available here.

The protein requirements of a normal adult are 0.75g per kilogram of body weight per day. For strength and endurance athletes, protein requirements are increased to around 1.2-1.7g of protein per kilogram of bodyweight per day.  If you are participating in regular sport and exercise like swimming/running or go to the gym on a regular basis, then your protein requirements may be slightly higher than the general sedentary population, in order to promote muscle tissue growth and repair.  However, most people in the UK consume more than the recommended amount of protein, so increasing your protein intake is generally unnecessary.

Consuming a healthy, varied diet containing nutrient dense foods will ensure you get enough protein without the use of protein supplements or special high-protein eating strategies, even if your needs are a little higher!  But try and spread your protein intake throughout the day.

Do I need extra protein to build muscle?

It is a common myth that consuming lots of extra protein gives people bigger muscles. Quite often, people taking part in exercise focus on eating lots of protein, and consequently may not get enough carbohydrate, which is the most important source of energy for exercise. A modest 20g of high quality protein, equivalent to approximately half of a medium sized grilled chicken breast or a small can of tuna, has been shown to be enough for optimum muscle protein synthesis following any exercise or training session. Any more protein than this will not be used for muscle building and just used as energy!

As well as including protein as part of a healthy, balanced diet, the incorporation of some protein after exercise is important for building new muscle tissues and repairing the damaged ones. See the section putting nutrition into practice for ideas of how this can be done.

The table below shows the protein content of some common foods:

Food source Serving size Protein content (g) per serving size
Chicken breast grilled Medium (130g) 42
Salmon fillet grilled Large (170g) 42
Rump steak grilled 115g (5oz) 36
Tuna canned in brine Small can (100g) 25
Baked beans 1 can (415g) 22
Almonds 100g 21
Haddock grilled Medium (85g) 20
Eggs 2 average size eggs (100g) 13
Lentil soup 1 can (400g) 12
Half fat cheddar cheese 4 tbsp grated (40g) 11
Low fat milk 300ml 10
Greek style plain yogurt Small pot (120g) 7
Low fat fruit yogurt Small pot (120g) 7

 

 

Fat

Fat is an essential nutrient for the body, but it is also a rich source of energy. Consuming too much fat can lead to excess energy intake which can lead to weight gain over time. It is important to follow current healthy eating guidelines, ensuring fat intakes are no more than 35% of total energy intake from food, with saturated fat intakes not exceeding 11% of total energy intake from food. Fats in foods typically contain a mixture of saturated and unsaturated fatty acids, but choosing foods which contain higher amounts of unsaturated fat, and less saturated fat, is preferable. Most of us eat too much saturated fat so to cut back on intakes, limit foods such as:

  • Pastries, cakes, puddings
  • Chocolate and biscuits
  • Some savoury snacks
  • Cream, coconut cream and ice-cream
  • Hard cheeses including cheddar
  • Butter, lard, ghee, suet, palm oil and coconut oil
  • Processed meats like sausages, ham, burgers and fatty cuts of meat
  • Fried foods including fried chips

Choose low fat options and foods containing unsaturated fat where possible. Replacing saturated fat with some monounsaturated and polyunsaturated fat helps to maintain healthy cholesterol levels. Good sources of these fats include vegetable oils such as olive, rapeseed and sunflower oils, avocados, nuts and seeds. Polyunsaturated fats provide us with essential fatty acids like omega 3 which are found in sunflower, flaxseed and linseed oil and walnuts, but it is the long chain omega 3 fatty acids which are associated with heart health and these are found in oily fish (e.g. mackerel, salmon and sardines). Click here to see more on fats.

Tips for making simple swaps to cut down on saturated fat:

Foods containing a high proportion of saturated fatty acids Swap for…
Butter, lard, ghee

 

Palm oil and coconut oil

Smaller amounts of oil containing unsaturated fats:

  • Rapeseed, olive, sunflower oil and spreads

Tips:

  • When using oils, try to measure out in a teaspoon or use a spray version to control your use
Processed and fatty cuts of meat
  • Lean meats

Tips:

  • Cut any visible fat off.
  • Choose skinless chicken or turkey (or remove the skin).
Whole milk, condensed milk or full-fat creams
  • Semi-skimmed, skimmed or 1% fat milk
  • Low fat creams
Cheeses that are high in fat, (e.g. cheddar)
  • Cottage cheese, ricotta and extra-light soft cheese

Tips:

  • Try to have smaller portions of cheese
  • Grate cheese to use in salads, sandwiches and fillings, so that less is used
Salad dressings
  • Making your own from scratch – try mixing lemon juice/vinegar, herbs and spices, with a small amount of olive oil or even low fat natural yogurt
Other tips to help cut down on saturated fat…

 

Cooking – frying, deep frying, roasting Try boiling, poaching, steaming, baking or grilling and add a minimal amount of fat.
Shopping Take time when food shopping and read food labels carefully to help you choose foods that are lower in saturates.

 

 

How to stay well hydrated

Sufficient fluid intake is essential for exercise and optimum recovery. Exercising causes the body to get warmer, so the body tries to cool down by sweating. This causes the loss of water and salts through the skin.

The amount an individual sweats varies from person to person and depends on:

  • Intensity and duration – longer and higher intensity exercise can cause greater sweat loss.
  • Environmental temperature – in hot, humid conditions sweat loss can increase.
  • Clothing – the more clothing that is worn, the quicker you are likely to heat up which may cause greater sweat loss.
  • Genetics – some people are just more likely to sweat than others.

Generally, the more a person sweats, the more they will need to drink.

Small water losses are not harmful. However, dehydration (water loss in excess of 2-3% body mass) can cause tiredness and hinder performance by reducing strength and aerobic capacity (especially in longer duration exercise), as well as having a negative effect on any further exercise sessions.  So, try and stay hydrated before, during and after exercise to prevent dehydration – water is generally best, but in cases of high-intensity exercise and excessive sweating, an isotonic drink may be better (see later section that covers other drinks).

For more information on healthy hydration click here

 

Putting nutrition into practice

The timing of eating and exercising can be important for how you feel and perform during your chosen activity. The body needs the correct fuel in the tank to perform well, however you want to avoid feeling too full or too empty during exercise.

Individuals vary in their preferred timing of food intake and amount that can be eaten before exercise. Some may find two hours is plenty of time to digest their meal, whereas others may feel uncomfortable when taking part in activity and need a bit longer. Experimenting with what, how much and when will help decide what suits you best!

Before:

  • Ideally, your pre-exercise meal should be low in fat and contain a portion of starchy foods, such as porridge, pasta or potatoes, and should be around 2-3 hours before exercising. For exampleif you have an exercise class at 5pm, have your pre-exercise meal at around 2pm.
  • However, if you leave eating before exercise any longer or don’t eat anything at all, you may lack energy and risk feeling light headed during exercise.
  • You could eat a small snack between your pre-exercise meal and exercise to top up energy levels. If you do, it is best to wait 30-60 minutes before taking part in any vigorous sports or exercise.
  • Making sure you are well hydrated before you start an exercise session is important, so try to drink regularly throughout the day and with your pre-exercise meal.

 

 

During:

  • Consuming some carbohydrates during exercise can enhance performance but this generally only applies to individuals participating in endurance or high intensity sports that last over 60 minutes, as this is when carbohydrate stores may substantially decrease (e.g. marathon/long distance running, football games or competitive swimming events).
  • It is important to consume plenty of fluids during exercise, especially if you are sweating heavily (also to replace electrolytes lost from sweating) and/or the environmental temperature is high.
  • Try to sip small amounts of fluids whenever possible during exercise to stay hydrated. Don’t wait until you feel thirsty, as this is a sign that you are already partly dehydrated. Keep sipping water before and during the activity, if possible, to keep hydration levels topped up.

 

After:

Food and fluid intake is also important for optimum recovery after exercise.

  • After a long run or exercise class, your carbohydrate stores will be lower, so it is important to replenish them, especially if you are doing more exercise later on that day or the following day.
  • The post-exercise meal should be based on starchy foods (preferably wholegrain) and include some high quality, lean protein. Consuming this as soon as possible after exercise will be most beneficial for recovery, restoring glycogen levels and muscle protein.
  • If you are unable to have a meal soon after exercise, try to have a small snack that contains carbohydrate and protein, such as a banana and a glass of low fat milk, within the first 30-60 minutes following exercise to begin the recovery process, especially if you have exercise within the next eight hours.
  • Don’t forget your meals should always be balanced so make sure you include fruit and vegetables to provide other important nutrients.
  • To replace the fluid lost from sweating, it is vital to restore hydration levels as part of recovery, so remember to drink plenty of fluids after exercising. See common sports nutrition questions section for the benefit of other drinks, such as milk, for recovery.

 

 

Tips to plan your meals and snacks:
  • Preparation – your pre-exercise meal, whether it is breakfast or lunch, should be around 2-3 hours before and include a good amount of starchy foods to ensure you have enough fuel in the tank. A small snack 30-60 minutes before exercise can help to top up energy levels.
  • Recovery – base your post-exercise meal on starchy foods and include some high quality, lean protein to help restore glycogen levels and muscle protein.
  • Both meals should also include some fruit and vegetables.
  • Good snacks for immediately after exercise should contain some protein, such as unsalted nuts or a glass of milk.
  • Try to opt for wholegrain carbohydrates and high quality protein foods, as well as nutrient-rich snacks.

 

Ideas for meals and snacks

Below are some examples of suitable meals and snacks for an individual who exercises.

Breakfast

 

Lunch Dinner Snacks
Porridge with low fat milk and fruit Baked potato (skin on) with tuna, and salad (use low fat mayonnaise) Wholemeal pasta with grilled chicken and vegetables in a tomato based sauce Fruit

Vegetables sticks with houmous

Low fat fruit yogurt

Malt loaf

Reduced salt/sugar baked beans on wholemeal toast

Guacamole, ½ wholemeal pitta

Rye crispbread with low fat cheese and grapes

Unsalted nuts or seeds

Low fat milk

Fruit smoothie (made with low fat milk and banana)

Oatcakes with peanut butter

Muesli (no added sugar) or wholegrain cereal, with low fat milk and fresh or dried fruit Eggs (boiled, poached, scrambled, omelette) on wholemeal toast with vegetables Chilli con carne – lean mince, kidney beans, chopped tomatoes and brown rice
Wholegrain or granary toast with peanut or other nut butter and 100% fruit juice (150ml) Chicken and salad sandwich, using wholemeal bread or wrap Salmon with boiled new potatoes (skins on) and vegetables
2 thick slices of wholemeal toast with scrambled egg, a grilled tomato Lentil and vegetable soup with whole wheat roll Stir fry – whole wheat noodles, lean meat (chicken, turkey or beef), tofu or prawns and vegetables.
Low fat greek or plain yogurt with banana, berries, seeds and cereal (e.g. oats) Couscous or quinoa salad with chicken, roasted vegetables and kale Fish pie (potato topping) with green vegetables

 

 

Common sports nutrition questions

 

Do I need to take protein shakes and supplements?

  • Among recreational gym-goers, protein supplementation has become increasingly popular for muscle building, but is generally unnecessary.
  • For most active people the body’s protein needs can be easily achieved from a healthy, varied diet, with good choices of high quality, lean protein foods being incorporated into meals and snacks.
  • After competition sports or an intense training session, high quality protein powders can be a more convenient and transportable recovery method when there is limited access to food, and may be effective for maintenance, growth and repair of muscle.
  • However, unlike protein supplements, high protein foods will typically also contain essential vitamins and minerals.
  • A whey protein shake contains around 20g of protein – 20g of protein equates to half a chicken breast or a small can of tuna.
  • Taking protein far in excess of requirements through high intake of protein supplements may cause long term health risks (e.g. may increase the risk of poorer bone health and osteoporosis or accelerate any existing kidney problems).

 

When exercising, should I drink anything other than water?

In most cases, for exercise and activities up to one hour, water is sufficient for hydration. For exercise that is longer and more intense, other types of drinks may be considered.

  • Sports drinks: Isotonic sports drinks contain carbohydrates in the form of glucose, as well as electrolytes such as sodium. The electrolyte sodium will replace any lost from sweating and enhance rehydration, and glucose will replenish carbohydrate stores. Sports drinks have been shown to help endurance performance for active individuals performing endurance exercise (e.g. participating in a marathon). However, remember that sports drinks are similar to other soft drinks that contain sugars. This means that they can be high in calories and contribute to tooth decay, so they are only suitable if taking part in high-level endurance sports or if sweat loss is high.

Sports drinks can be expensive compared to other drinks; however it is easy to make them yourself! To make your own isotonic sports drink, mix: 200ml fruit squash, 800ml water and a pinch of salt.

  • Milk: Skimmed or semi-skimmed milk has been shown as an excellent post-exercise recovery drink. It naturally contains vitamins and minerals that can replace those lost via sweating and enhance rehydration (sodium), as well as assisting in muscle function and bone health (potassium and calcium). It also naturally contains high quality protein and some carbohydrates, and is relatively cheap to buy.
  • Energy drinks: Many people think sports drinks and energy drinks are the same, but it is important to note that they are very different. Energy drinks typically contain high levels of caffeine and sugars. They are not designed to replace the electrolytes lost in sweat and may contain other ingredients with stimulant properties. If consumed in excess, energy drinks can lead to severe health problems such as heart problems (cardiac rhythmic disturbances) and caffeine intoxication. As some are high in sugars, they can increase the risk of tooth decay especially in those with poor dental hygiene and could encourage high calorie intakes, which may cause weight gain. Energy drinks should not be consumed in place of sports drinks during exercise.

 

Should I take vitamin or mineral supplements?

  • Consumption of a healthy, varied, nutrient-rich diet, which contains plenty of fruits, vegetables, starchy foods, some lean protein foods and some low fat dairy foods, should provide all the vitamins and minerals that most physically active individuals require.
  • There is little evidence to suggest that vitamin and mineral supplements, if you are consuming a healthy, balanced diet, can improve performance.
  • Similarly, poor food choices cannot be compensated for by taking supplements. Supplements can be expensive and in very high doses can actually be harmful.
  • However, supplements may be necessary for certain population groups. For example, vitamin D is mostly obtained through action of sunlight on our skin in the summer months, and there are few rich food sources, so some at risk groups such as children under five years, pregnant and breastfeeding women and adults over the age of 65 are recommended to take a supplement.
  • Always consult your GP or a dietitian if you are concerned about a nutrient deficiency.

6 Benefits of Regular Physical Activity

Do you want to feel better, gain more energy, and add several years to your life? You need to exercise on a regular basis. There are numerous health benefits for regular physical activities and exercises which you cannot overlook. People of any age can gain benefits from regular exercise. Exercise involves the movement of the body that will make your muscles work and make your body burn extra calories. You can opt for various kinds of exercises to lead a healthy lifestyle and stay in shape. Swimming, brisk walking, jogging, running, and dancing are some of the most popular exercises. You can get desired results by doing these exercises every day.

Given below are some of the Health Benefits of Exercise:

Exercise Keeps Weight under Control
When you do regular exercise, you can shed excess weight and burn calories. Human body spends energy in three different ways: Food digestion, exercise, and maintaining vital body functions like breathing and heartbeat. Regular exercise can enhance the metabolic rate which will help in burning more calories and shed excess weight.


Exercise Builds Strong Muscles
Regular workouts will go a long way in building strong bones and muscles. When you indulge in physical activities such as weight lifting, it will stimulate muscle building. Don’t forget about sufficient protein intake while doing weight lifting.


Exercise Fights Disease
Regular physical activities can help you stay healthy and keep many diseases at bay. You can tackle many heart-related ailments, high blood pressure, cholesterol, etc. when you exercise consistently. 


Exercise Improves Your Mood
Want to release your stress and improve your mood? Just take a brisk walk or spend at least 30 minutes in the gym per day or even just 5 days a week and see the results. When you do physical activities, it can stimulate several brain chemicals that will make you feel happy. 


Exercise Improves Energy Levels
Tired of doing the household chores or going to the office? Regular exercise will boost your overall energy levels and improve your endurance which will promote healthy living. Exercise supplies nutrients and oxygen and allows your cardiovascular system to work more effectively.


Exercise Helps You Sleep Better
Are you struggling to get sound sleep? When you do 30-45 minutes exercise on a regular basis, you will experience deep and healthy sleep. Do not exercise late at night during your sleep time as you may get too energised to sleep.


Conclusion:
We can conclude here that you cannot neglect the numerous benefits of regular physical workout. Enroll yourself in Pulse Health Clubs gym to shed the excess weight and burn calories. Regular workouts will not only help you live longer but live, healthier as well. It will also keep many lifestyle-related diseases away and raise your happiness level. When you are fit and healthy, you can deliver maximum output. 

Barre Workouts: What Are They and Are They Actually Worth Doing?

It always amazes one to see the graceful performances given by ballerinas. Ballerinas have amazing body strength and great flexibility. This art has been transformed into physical exercises for at least a decade now. This opens doors for everyone so that people can enjoy trying ballet only in the form of physical activity to maintain their health. This form of exercise is called Barre. Barre Newstead has been a revolutionary step in the ever-growing field of exercise and workouts.

Is Barre a Dance or a Workout?

Many often confuse barre workout as learning ballet. It is a complete package of workout that involves strenuous stretching and improving flexibility. It also contributes heavily to refining endurance. People normally imagine themselves wearing ballet shoes and leotards to barre class. But for a barre workout class, you are required to wear your gym clothes and shoes only. No beats are to be matched, the only inch by inch movements are to be done as per the trainer’s instructions.

Is Barre the same as Strength Training?

This may look similar to the typical body strength building exercise, but there are major differences. Unlike making complex moves and big steps, like in squats, crunches, shoulder press, here small movements called isometric movements are taught. These movements are characterized by small inch by inch movements of the body that give an overall boost to the body’s strength and endurance. These movements don’t tear the muscles but heat them and test their elasticity.

Pulse Newstead Barre exercises follow the routine almost commonly that is followed anywhere else.

Starting off with floor exercises including planks, push-ups, arm exercises, and core heavy exercises for the thighs and glutes. Most of the exercises are based on bodyweight only, use of light weights is however incorporated for some. To engage your legs, exercise ball activities are used. Followed by this is the core-focused isometric movements.

Is Barre Worth the Effort?

Yes, barre is a worth while workout. Out of the many benefits it has, the below are a few important ones:

1. Tremendous Gain in Muscle Strength:

Unlike large compound exercises, isometric movements are muscle specific exercise that assist in building high endurance and great muscle strength. These benefits are a result of higher reps and longevity of remaining in the same posture.

2. Holistic Approach:

It can efficiently focus on more than one muscle in one go. These exercises not only build isolated muscles but can also help to build muscles holistically. This is achieved by conducting different tasks all at once like holding, pressing, and pulsing in the same movement.

3. Challenges the Body:

No pain no gain can rightly be used here. A lot of people immediately stop exercising when their body feels tremble. But the secret to any exercise and for it to actually have an impact is to push the body a little above the threshold. So when you tremble, don’t give in; it is only getting better!

4. A Boost in Mind-Body Relationship:

Believe it or not, in Reformer Pilates Teneriffe, it is noted that barre as an exercise improves the connectivity between the mind and body. After all, a healthy body builds a healthy mind.

5. Weight Loss:

Why work out if you don’t lose weight, right? All workouts bring shape and strength to the body, so does Barre. It is quite helpful in rapidly reducing weight.

Bottom Line:

If typical boring exercises have made you loathe workout sessions, Barre is the new trend that can bring excitement to your exercise sessions. So try this new practice and see how it can impact your life!

The Benefits of a Healthy Lifestyle

Good consistent health takes effort and time to slowly build and sustain. Healthy living cannot be attained by eating nutritiously once and hitting the gym once in a blue moon unless you are blessed with a top-notch metabolism and great genes.

How to Have a Healthy Lifestyle?

For most of us, it is not easy to attain a healthy physical and mental state. People who strive to have stellar health need to work on it every single day. This includes being mindful of all that you put in your body and the way you use your body.

Here are the ways by which you can slowly but sustainably build healthy living:

1. Fluids:

It all begins with plenty of fluids. More often than not, the problems related to your physical discomforts like headaches and nausea can be attached with a dehydrated body. Not to mention, the health of your skin, organs and general health lies on how much water you drink. So, make sure to consume lots of fluids and if you’re not a big water lover (even though we suggest you try your best to be) such products like Hydralyte might be the perfect thing for you.

2. Diet:

The most important part of your health regime which can either make or break your health is the kind of diet you have. A balanced and nutritious diet that replenishes your body is very important. So, do your research as to what fits your bodily requirements and incorporate those foods. An added tip is to include super-foods into your diet.

3. Workout:

Nowadays, people realize the importance of working out and how it does more than just maintaining your physical appearance. We have a plethora of workouts to choose from like Pilates, power yoga, weight training and so forth. So invest in a little workout every 2nd or 3rd day and notice not only a physical change, but an internal and mental change as well; the perfect balanced lifestyle.

Why Lead a Healthy Lifestyle

There will always be those people who can debate the real importance of healthy living. So, let us tell you exactly what you gain from keeping yourself healthy and fit.

1. Better Skin, Better Hair, Better Body:

Eating nutritiously and quenching your bodily thirst will not have instantaneous effects. But in time you will notice that you have glowing skin, thicker hair, and a leaner body. This is no secret to anyone. It may take longer for some but you will definitely have a fit body if your core is nourished.

2. Mental Stress:

Everyone has experienced stress at one point in their life, some people probably do on a regular basis, a lot more than others. One of the ways to curb this stress is to work out and hit the gym or any health club regularly. As you workout, your body releases hormones like endorphins which make you less stressed and happier.

3. Satisfaction and the Ripple Effect:

The satisfaction you get from seeing your body radiate is a motivator which will have a ripple effect. In the book “Power of Habit”, the author has illustrated that one healthy habit has a ripple effect in transforming your life. Before you know it, you have an abundance of healthy habits in all the dimensions of your life.

Conclusion:

Leading a healthy lifestyle does not mean that you restrict yourself or put too much pressure on yourself to be happy and healthy, it is about feeling good from the inside out. So start making small changes today and do something the future you will appreciate.

Everything You Need to Know about Pilates

In recent years, there has been a rise in popularity for Pilates. Today, people who hit the gym or take part in workout sessions know it as an activity to utilise all muscles and boost the muscle strength in their body.

Are you considering joining a Pilates studio? If yes, then here’s what you need to know.

An Introduction to Pilates

If you are a fitness enthusiast, you would have heard about Pilates. But many of you may be completely unaware of this or have very little understanding. The term ‘Pilates’ came from the surname of the German man who developed this kind of exercise. His name was Joseph Pilates. Initially, Pilates became popular among the dancers. But Joseph Pilates kept developing and advancing the exercises of Pilates and now this is available as a popular exercise form which you can learn by certified trainers all around the world including Australia.

How Pilates Differs from Yoga?

One major difference between yoga and Pilates is that the former is all about holding poses for multiple breaths, the latter is about constant movement. In the case of yoga, the challenging part for a practitioner is to hold on to a particular pose for a specified time. On the other hand, a practitioner needs to stay connected to their body and exercise better control over it while practising the Pilates workout.

Furthermore, yoga does not necessitate the use of any specific equipment but equipment like Reformer Pilates, Cadillac, and Barrels are necessary for performing the Pilates workouts.

How to Begin with Pilates?

To begin with, you can either go for regular classes or hire a private instructor for the purpose. If it is your first time, the latter option would be a better choice as you would get individual attention while learning the ins and outs of the workouts with Reformer Pilates Newstead.

However, it is also a good idea to have the services of a private instructor and supplement it with regular classes at a Pilates studio. This way, you will get sufficient practice. As a result, you will be more likely to get stronger and better with workouts and with more practice.

Helpful Tips to Choose the Right Pilates Studio

  • As a newbie, there are two key elements that you should remember. Firstly, make sure that you are choosing a studio which is fully loaded. Chances are you may not be comfortable with all the sets of equipment. Thus, more equipment means more experience and more opportunity to learn new things.
  • Secondly, it is important to choose the right instructor. They should be cooperative and understand your needs. Also, make sure that they give you individual attention to let you know if you are doing the workouts in a the intended way.

Final Thoughts:

Performing Pilates-based strength workouts is a great way to stretch all the muscles of the body. It does a world of good in boosting muscle strength in an individual. Make sure that you do it the right way to reap the maximum benefits of Pilates.

5 Things You Need to Know Before Barre Class

Barre is all the rage these days and for good reasons as it promotes healthy living. Among other things, barre can play a key role in keeping one’s body in shape. Plus, it also plays a central role in boosting one’s stamina.

Are you planning to join a fitness club? Here is a checklist of the aspects that you need to know before going ahead with your decision.

1. Register Online for Your Class in Advance:

Reservations for Barre class open up at least three weeks before the actual day on which the classes begin. Depending on your preferences, you can book a spot for yourself in any studio you like to give a chance.

You may want to choose a spot which enables you to view your instructor properly so that you can follow their steps. Nine out of ten participants choose to go with the central position.

2. Wear the Right Attire:

In Barre class, the dressing sense may vary from one studio to the other. Make sure you have the right information about what you should wear at the time of signing up.

Consider wearing a body-hugging dress with the right pair of footwear. This will enable you to move easily in line with the movement mechanics of your body. For a better grip on the floors that are made of hardwood, you can pair footwear with sticky socks.

3. Know which Equipment You Should Use:

The essentials vary from studio to studio. Free weights, small exercise balls, and looped resistance band are some common equipment in most Barre classes.

If you do need weights in your class, experts suggest it is a good idea to go with both a lighter weight and a heavy weight so you can swap up and down with ease.

4. Interact with the Regular Attendees as much as Possible:

Barre attracts a bunch of people who are experts at workouts. Because they value the concept of healthy living, they visit the studios on a regular basis. If you are not sure how to go about it, you can reach out to such attendees for guidance and helpful tips.

5. Be Ready to Feel Tired from Head to Toe:

More often than not, you are more likely to reach the tipping point of your workout session in leading Barre such as Pulse Newstead. Initially, it may seem like a lot of hard work but you will be good to go with a little practice and patience. Your mental preparation will be key. Set your own goals and try to achieve them before calling it a day.

Also, if possible, try to make an arrangement to attend the classes in accordance with your convenience. Now that you know the basics of Barre class, you are good to go. So, go ahead and give it a try.

How to Select a Gym to Match Your Goals?

Heath goals should be on one of the top 3 to-do personal agendas for anyone. A gym is one of the things that comes to mind when you think of health goals for. Pulse Newstead offers tailor-made gym package to suit your desired health goals. Get the inside information before keeping your health at stake. Do visit as many gyms as you can before enrolling in one.

If you are looking forward to join a gym, here are the top 5 important factors that you need to consider:

1. Gym Location:

Location plays a major part while selecting a gym. Enrolling or registering yourself into a gym that is quite far from your home or workplace will kill your time. One typically needs to go to the gym at least twice a week to work out. Apart from choosing a workout place that’s in your proximity level, you also have to consider the commuting time for the same. For instance, if the Gym you choose is quite close either to your work or your home yet if the roads that lead to it are frequently exposed to traffic congestion, it will make things much harder and might promote laziness and avoidance.

2. Contract & Cost:

When you sign up for the gym, you need to check if the remaining amenities are inclusive of the cost. For instance, check whether your package includes towels, sauna or what is the basic package and what would be the extra cost of other amenities. Check the cancellation policy, the duration of the contract, the exact days and time that you can use the gym, and if you can use other gyms in the chain.

3. Staff:

Check whether the staff are easily approachable and available. The staff includes the gym instructors, the receptionists, and personal trainers, as this will play a major role in choosing the gym. While at a gym, interact with the gym instructors and the other staff to check if they are knowledgeable and friendly. After all, your health is at stake!

4. Changing Rooms & Showers:

We do know how important it is for the changing rooms and the shower areas to be clean and tidy. While doing a thorough checkout, ask the facilitator to let you have a look at these above-mentioned areas as they speak volumes about the gym. If you can ask for a free trial session, which will also give you better insights.

5. Workout Equipment:

While picking out a gym come in terms with yourself and write down your goals clearly. If stretching and yoga is your forte, opt for a gym, which has a yoga studio and ample stretching space. If you are all in for muscle growth, choose a gym which offers free plenty weights curriculum like benches, cable crossovers, barbells, dumbbells, squat racks and more.

Check if the gym is spacious enough for you to move around if you feel inspired and energized and if there is a proper mix of gym equipment like bikes, treadmills, rowing machines, cross trainers and other cardio equipment.

Final Thoughts:

These are the major factors to consider before getting enrolled in any gym. Check out the best Gyms in your nearby areas. Pulse Newstead Brisbane is one of the best places to get registered as it meets all of the above metrics and takes it forward from there to reach your health goals.

How Can Healthy Living And Exercise Benefit You?

Today, everyone is taking a step towards healthy living. People are slowly moving towards more healthy eating habits, exercise, detoxing, diet plans, and meditation for peace of mind. Incorporating some healthy habits into your day to day life can prove to be a lot more beneficial for you in many ways.

Benefits of Healthy Living and Exercise

Everyone is looking forward to the path toward a balanced lifestyle, so why not you? Scroll down to some of the amazing benefits of healthy living and exercise here:

1. Happy Mind, Body, and Soul:

A daily dose of exercise can make you feel happier and energetic. Exercise is proven to reduce stress levels to a great extent. Studies even say that a 20-minute daily workout can make you feel much more relaxed for up to 7-8 hours in a day. Start your day with a little workout and it will instantly boost your mood and reduce your anxiety. Also, exercising daily can help in setting up that perfect body goal and ultimately towards healthy eating!

2. Good for Muscle Building:

Who doesn’t want a muscular, toned figure? Everyone dreams of a body like Mila Kunis or Chris Hemsworth. Exercising regularly along with a healthy diet and healthy living can bring you closer towards your dream body. It can help you to maintain strong muscles and bones and it also reduces the risk of any fractures. We would recommend joining a gym that can help you in meeting all your perfect body goals. Pulse Newstead Gym is Newstead’s top health and fitness gym. You can consider this gym if you are a newbie and have strong fitness goals in your mind.

3. Reduced Health Risks:

It is one of the most prominent benefits of living a healthy life and eating healthy foods in the long term. Foods like broccoli, beans, carrots, flaxseeds, chia seeds, nuts etc can reduce the risk of cancer and diabetes if consumed for a long duration. Health foods can be beneficial for mental and physical health.

4. Increased Energy Levels:

Eating healthily can boost your energy levels and ultimately leads to stronger workout and training performance at the gym. Consuming the right portions of carbs can help you indulge in more activities throughout the day and it makes you feel way more energetic.

It’s proven that a little physical activity and a balanced diet can support reduced fatigue levels and increased energy. You do not feel exhausted like you do after working your butt off at the office. So try to maintain healthy habits in your day to day life and stay as healthy as possible.

5. Healthy Skin:

Maintaining a healthy lifestyle can not only provide you with lots of health benefits, but it can also provide that natural glow on the inside and out.

Incorporating physical activities in your daily routine will make you sweat, which, in turn, opens up your clogged pores and cleans the deposited dirt inside your skin. Healthy skin tips always include drinking a lot of water, exercise, eating a healthy diet, and a regular intake of vitamins.

So, start planning to join a good gym near you and adopt a diet plan for yourself. You may also join yoga classes or try doing meditation. Stay focused on living a better life!