The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life

By Brendan Brazier

Summarized with permission of Da Capo Lifelong, a member of the
Perseus Books Group (www.perseusbooks.com). All rights reserved.

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Exercise for Lifelong Health

A younger body is simply one that has regenerated its cells more recently. The key to developing or maintaining a functional, young body is to encourage it to be in a constant state of regeneration. But the body regenerates only if it is given a reason. The best reason comes in the form of regular exercise.

Immediately following a hard bout of exercise, the body will try feverishly to rebuild what was broken down. At this time, premium nutrition is of even greater significance than usual.

Other Benefits of Exercise:

• Exercise is an anti-aging attribute due to sweat production. Sweating helps cleanse the pores, which is necessary for skin health.
• Exercise influences the pituitary gland, an endocrine gland in the brain. Soon after you've begun exercising, the pituitary releases a growth hormone that contributes to the building and maintenance of body tissue throughout the body. It also makes losing body fat easier.

Exercise: Getting Started

As little as 20 minutes a day can be enough exercise when just starting an exercise program. A good way to structure a program is to alternate between cardiovascular exercise and resistance training.

• Cardiovascular exercise helps develop a strong heart and therefore a more efficient one. The more efficient the heart, the more blood will be circulated with each pump it performs. An efficient heart will be able to pump at a slower rate, which will conserve body energy.
• Resistance training improves muscular efficacy, making day-to-day activities less physically straining. It also has been shown to improve bone density and strength.

When selecting an exercise, consider your likes and dislikes, and aim to find one that suits your personality.

Keep a training and nutrition journal to help you stay on track. You might find it inspiring to document your exercise routine in particular. Simply write down what exercise you do each day and how you felt doing it.

Proper Nutrition Boosts Exercise's Positive Effects

Properly fueled modest amounts of exercise followed by high-quality nutrition will dramatically increase the effectiveness of the exercise itself, without the need to increase its duration or intensity.

Nutrition before Exercise

While the pre-exercise snack is not unimportant, its value should be minimal. Try to ensure that the previous workout was properly recovered from and that the body is so well fueled on an ongoing basis that what is consumed immediately before the workout is not a major factor, fuel-wise.

Being adequately hydrated and fueled before and during exercise will decrease the amount of stress placed on the body, allowing the body to work harder and perform better, and require less recovery time. The body's first choice for fuel during intense exercise is simple carbohydrate.

Eating too much protein before intense exercise will likely result in muscle cramping, since protein requires more fluid to be metabolized than carbohydrate or fat, and cramping occurs when the body is not properly hydrated. Also, protein is not what you want to have your body burning as fuel. Protein is for building muscle, not fueling it.

The most important factor in a pre-exercise snack is digestibility. If the food eaten shortly before a training session, race, or even a routine workout requires a large amount of energy to digest, it will leave the body with less energy.

 

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