FITNESS
Fitness & Nutrition
by Dr Katy Withers
Much like we need to look after our motor vehicles by putting the right fuel into the engine; filling the car with oil and water; using good driving practices and taking the vehicles for regular services, we need to do the same for the musculoskeletal vehicle that transports us through life.
30 minutes of exercise at least 4 times a week enhances proper blood
circulation, lymphatic flow, releases endorphins and assists with weight loss, to name a few benefits. Our Optimum Care doctors especially recommend Pilates, Yoga, Spinning and other exercises that put minimal pressure on the lower back and other joints.
Fuel & Excerise is Key
Along with knowing the right fuel for your individual body, taking your omega oils and staying well hydrated; healthy exercise and rest habits are much like the good driving practices and services that keep our cars in great running order for years. Both driving recklessly, or leaving your car standing out in the elements, will lead it into disrepair far more quickly than if it was given the most optimum care and best environment possible.
The unused car left to the elements reminds me of the cliché, “If you don’t use it, you lose it”, which definitely applies to the muscular and skeletal systems of the body. The beautiful thing about the human body though, is that it has uncanny regenerative abilities when given the
right resources.
Optimum Research
We at Optimum Care are passionate about wellness and fitness, and would like to share some of our researched and tested tips, tricks and recipes with you to keep your musculoskeletal system in tip top shape.
Hydration
Your body needs between 2-2.5 liters of water for the average (70kg) adult on a daily basis. 2.5 liters on a cold winter’s day, 3 liters on a warm summer day. During exercise you can increase this by at least 10% for every hour of exercise performed daily.
Energy Sources
Fats contain 9 calories of energy / gram.
Carbohydrates contain 4 calories of energy / gram.
Proteins contain 4 calories of energy / gram.
Exercise
Exercise that encourages lean muscles toning and growth with fat burning is most affective and beneficial to health. The more lean muscle you have the more fat your body burns at rest.
Importance of Nutrition
From a nutritional perspective, fueling the body correctly can jump start exercise results and whole body benefits to the next level. Strictly speaking, add 0.15-0.17 calories / minute / kg of body weight is required during exercise to fuel and maintain lean muscle which is vital to fat loss. An example of this: a 55kg woman performing a 30-minute workout would require roughly a 250 calories snack within 20 minutes of her exercise to fuel her body’s post exercise repair. A great post exercise snack for her would contain 25 calories of protein (6 grams of pure protein), 25 calories of healthy fats (3 grams of pure fats), 200 calories of complex carbohydrates (50 grams).
Muscle Recovery
L-Glutamine in ColoCare
L-Glutamine is excellent for muscles recovery, but not only that, it is excellent all round. L-Glutamine is a brain fuel, heals the gut lining and improves intestinal functioning, enhances the body’s stress coping mechanisms, improves immune cell functioning, protects against pro inflammatory agents and is the building block of GABA, gamma-amino-butyric acid, which is a natural calming neurotransmitter in the brain.
