The diet connection - Exercise Physiology, part 2 - Professional Edge

The Diet Connection

Sufficient fuel must be available for exercise, particularly carbohydrates and fats. Proteins are essential for rebuilding cells. Carbohydrates are stored in the muscle as glycogen, where it is readily used for muscular work. The amount of glycogen stored in muscle can be increased 100% through carbohydrate loading, a practice that should not be followed more than once or twice a year.

Weight Control

There are two common misconceptions concerning exercise and weight control. One is exercise will increase appetite - no evidence exists to support this contention. Second, many believe they can lose weight in specific areas through so-called spot reducing. Research show localized fat deposits are not changed by the extra attention. Fat tends to come off in an order seemingly genetically predetermined.

The number of fat cells is constant in adults, so fat gain and loss is related to changes in size of cells and not number. Regular exercise is an effective treatment for adult obesity when combined with dieting. To be effective as a method of weight control, exercise must be performed a minimum of three times per week for 20 minutes or longer and should burn off approximately 300 calories per session. Aerobic exercise is most desireable as a weight reduction program, since it is conducive to increased mobilization of fat as an efficient fuel source.

Exercise helps maintain proper weight and physical well-being. Although exercise may not add years to one's life, many believe it adds life to one's years. To get the most out of exercise, take a reasonable approach under knowledgeable leadership, following guidelines based on scientific principles. Here are some recommendations:

1. Before beginning an exercise program,

see a physician. A physical

examination is particularly important

for individuals over 35 years

of age, who have one or more

cardiac risk factors. 2. Start slowly and progress

gradually. 3. Don't compete if you're not in

shape. 4. Avoid hard exercise and competition

when you have an illness or

infection. 5. Warm up properly before hard

exercise. 6. Cool down after exercise. 7. Avoid heat stress immediately

after exercise, such as hot showers,

steam, sauna or hot tub. 8. Make fitness your lifestyle.

Dr. Robert Grueninger is a professor of physical education at Eastern Montana College in Billings, Montana.

COPYRIGHT 1990 Aerobics and Fitness Association of America
COPYRIGHT 2004 Gale Group