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For example, you don’t have to stretch your neck simply by pulling on your head with your hand. You can also just rotate the neck slowly around and look side to side. 27 NUTRITION Of course, every good health and fitness program will also include a good nutrition component. Good nutrition is likely the most important factor in maintaining ideal body weight and managing weight loss. There are a variety of schools of thought regarding which nutrition program, diet or eating plan is best. While we do not promote or endorse any particular one, here are some things to consider that will help you get on the road to a healthy diet: Understand Caloric Balance. How many Calories you intake, and how many Calories you burn off will determine whether you will gain or lose weight day to day. It is impossible to achieve weight loss without some sort of “Caloric deficit” that can be obtained through cutting Calories, or burning off more than you take in. The wisest approach is to do a little of both – cutting Calories and exercising. It is the only proven long-term weight management program that is successful. You should ensure that you are consuming at least 1,200 Calories per day total. A total weight loss of no more than 2 lbs. per week is recommended for long-term weight management. Eat a variety of foods. Regardless of your eating plan, you should be sure to include a variety of foods in your diet, maximizing your intake of fruits and vegetables whenever possible. Colorful meals and snacks that are divided amongst the 4 food groups will ensure that you obtain the nutrients needed for your body to function at optimal levels. Any diet that focuses on just one food group source or processed foods can be unhealthy in the long run, and should be avoided. Don’t focus too much on any particular meal or snack, but rather on your overall intake of a variety of different foods during any given day. Drink water. Our bodies are made up of over 70% water, and most of us don’t drink enough. Carry water with you everywhere you go, and drink as often as you can. This helps the body function at optimum levels, and can significantly help with weight management. Eat more often and be mindful of your portions. Research has shown that it can be helpful to eat smaller meals more often versus 3 larger meals a day if you are looking to promote healthy weight maintenance or weight loss. And we have discovered that many portions we eat are much larger than necessary, and can be laden with Calories. So, try snacking more and not eating so many large meals, and share your snacks or food with others (or break your portions in half) to help manage your Caloric intake. FITNESS 28 FITNESS GUIDE MONITORING YOUR INTENSITY When you are doing cardiovascular workouts, it is important that you work at the appropriate intensities when you are first starting out. It is also important that you workout at a variety of intensities after you have built a fitness base. Research in recent years has indicated that one of the best ways to monitor your cardiovascular intensity is to pay close attention to how you are feeling when you workout. Most individuals can do a very good job of choosing the correct intensities if they simply categorize how they feel into one of four intensity “zones.” These zones could be described the following ways: Zone Description 1 Easy Warm-up Cool-down 2 Challenging, but comfortable Steady endurance pace 3 Challenging, and slightly uncomfortable Race pace Borderline out of breath 4 Breathless Not maximum, but winded Can’t keep the pace for very long When you are first starting out, you should exclusively work in the Zone 1 and Zone 2 intensities. After a few weeks, you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time. Remember, when you begin to incorporate Zone 3 and Zone 4 intensities, you will find that you will likely have to drop down to Zone 1 intensities shortly thereafter as brief recovery periods. For variety, you can spend a little bit of time in each of the four Zones during one workout, and then spend your time in just one Zone during the next workout. Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and anyone unaware of their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance from their doctor. These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter. Research has 29 shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel. The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities. A. Zone Description Your Heart Rate Approximate Percentage of Maximum Heart Rate 1 Easy Warm-Up Cool-down Insert the heart rate you get when you are working i...
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