The importance of physical activity

The evidence is growing and is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by becoming active at a moderate-intensity on a regular basis. Regular physical activity substantially reduces the risk of dying of coronary heart disease, the nation's leading cause of death, and decreases the risk for stroke, colon cancer, diabetes, and high blood pressure. It also helps to control weight; contributes to healthy bones, muscles, and joints; reduces falls among older adults; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and medications. Moreover, physical activity need not be strenuous to be beneficial; people of all ages benefit from participating in regular, moderate-intensity physical activity, such as 30 minutes of brisk walking five or more times a week. Despite the proven benefits of physical activity, more than 50% of American adults do not get enough physical activity to provide health benefits. 25% of adults are not active at all in their leisure time. Activity decreases with age and is less common among women than men and among those with lower income and less education. Insufficient physical activity is not limited to adults. More than a third of young people in grades 912 do not regularly engage in vigorous-intensity physical activity. Daily participation in high school physical education classes dropped from 42% in 1991 to 32% in 2001 (CDC, 2002). This section explains why you should be active, how inactivity may hurt your health, and how physical activity can benefit everyone.

What are the health benefits of aerobic exercise?

Perhaps no area of exercise science has been more studied than the benefits of aerobic exercise. There is a mountain of evidence to prove that regular aerobic exercise will improve your health, your fitness, and much more. Here's a partial list of the documented health benefits of aerobic exercise.

Cancer prevention
Colon cancer. Research is clear that physically active men and women have about a 30%-40% reduction in the risk of developing colon cancer compared with inactive individuals. It appears that 30-60 minutes per day of moderate- to vigorous-intensity physical activity is needed to decrease the risk, and there is a dose-response relationship, which means that the risk declines the more active you are. Breast cancer. There is reasonably clear evidence that physically active women have about a 20%-30% reduction in risk compared with inactive women. Like colon cancer, it appears that 30-60 minutes per day of moderate- to vigorous-intensity physical activity is needed to decrease the risk, and it is likely that there is a dose-response relationship as well. Prostate cancer. Research is inconsistent regarding whether physical activity plays any role in the prevention of this cancer.Lung cancer. There are relatively few studies on physical activity

and lungcancer prevention. The available data suggest that physically active individuals have a lower risk of lung cancer; however, it is difficult to completely account for the risks of active and passive cigarette smoking as well as radon exposure. Other cancers. There is little information on the role of physical activity in preventing other cancers.

Cancer treatment
There's some good news for people undergoing cancer treatment. In one study, aerobic exercise performed five days per week for 30-35 minutes for six weeks at 80% of maximal heart rate reduced fatigue in women being treated for cancer. In another study, 10 weeks of aerobic exercise at 60% of maximum heart rate for 30-40 minutes, four days per week, reduced depression and anxiety in female cancer patients. Aerobic exercise isn't a panacea when it comes to cancer, but evidence suggests that it certainly can help.

Osteoporosis
Osteoporosis is a disease characterized by low bone density, which can lead to an increased risk of fracture. According to the National Osteoporosis Foundation, osteoporosis is responsible for more than 1.5 million fractures annually, including over 300,000 hip fractures, 700,000 vertebral fractures, 250,000 wrist fractures, and 300,000 fractures at other sites. The good news is that exercise may increase bone density or at least slow the rate of decrease in both men and women. It may not work for everyone, and the precise amount and type of exercise necessary to accrue benefits is unknown, but there is evidence that it can help. In children there is good news, too. It seems that active children have greater bone density than sedentary children and that this may help prevent fractures later in life.

Depression
Most of us who exercise regularly understand that exercise can elevate our mood. There have been a number of studies investigating the effects of exercise on depression. In one of the most recent studies, it was shown that three to five days per week for 12 weeks of biking or treadmill for approximately 30 minutes per workout reduced scores on a depression questionnaire by 47%. It's not a substitute for therapy in a depression that causes someone to be unable to function (in which case medication and/orpsychotherapy may be necessary), but for milder forms of depression, the evidence is persuasive that it can help.

Diabetes
No study has been more conclusive about the role of lifestyle changes (diet and exercise) in preventing diabetes than the Diabetes Prevention Program. It was a study of more than 3,000 individuals at high risk for diabetes who lost 12-15 pounds and walked 150 minutes per week (five 30-minute walks per day) for three years. They reduced their risk of diabetes by 58%. That's significant considering there are 1 million new cases of diabetes diagnosed each year. Aerobic exercise can also improve insulin resistance. Insulin resistance is a condition in which the body

doesn't use insulin properly, and this condition can occur in individuals who do and do not have diabetes. Insulin is a hormone that helps the cells in the body convert glucose (sugar) to energy. Many studies have shown the positive effects of exercise oninsulin resistance. In one, 28 obese postmenopausal women with type 2 diabetes did aerobic exercise for 16 weeks, three times per week, for 45-60 minutes, and their insulin sensitivity improved by 20%.

Cardiovascular disease
The list of studies that show that aerobic exercise prevents or reduces the occurrence of cardiovascular disease is so long that it would take this entire article and probably five others just like it to review all of the research. One of the most important is one of the earliest. In a study of more than 13,000 men and women, it was shown that the least fit individuals had much higher rates of cardiovascular disease than fit individuals -- in some cases, the risk was twice as high. Aerobic exercise works in many ways to prevent heart disease; two of the most important are by reducing blood pressure and allowing blood vessels to be more compliant (more compliant means that they become less stiff and it's less likely for fat to accumulate and clog up the vessels). Results like these have been proven over and over again.

Obesity and weight control

Aerobic exercise is believed by many scientists to be the single best predictor of weight maintenance. You can lose weight without exercise by reducing your caloric intake enough so that you burn more calories than you consume, but it takes a regular dose of exercise to keep your weight off. How much is not clear, but somewhere between 30 and 40 minutes of vigorous exercise several times per week, to 45 to 75 minutes of moderate intensity exercise five or more days per week is probably about right. Your mileage will vary, and so once you get to the weight that you want to be at you'll need to experiment with different amounts of exercise until you find the one that works for you. The American College of Sports Medicine recommends that overweight and obese individuals progressively increase to a minimum of 150 minutes of moderate intensity physical activity per week, but for long-term weight loss, overweight and obese adults should eventually progress to 200 to 300 minutes per week of moderateintensity physical activity. These are general guidelines, and so again, you need to experiment to see what works for you. Aerobic exercise definitely burns lots of calories. Below is a table of minutes of continuous activity necessary to expend 300 calories based on your body weight.

How aerobically fit can we be?

The average sedentary adult will reach a level of oxygen consumption close to 35 ml/kg/minute during a maximal treadmill test (where you're asked to walk as hard as you can). Translated, that means the person is consuming 35 milliliters of oxygen for every kilogram of body weight per minute. That'll get you through the day, but elite athletes can reach values as high as 90 ml/kg/minute! How do they do it? They may have good genes for one, but they also train hard. And when they do, their bodies adapt. The good news is that the bodies of mere mortals like the rest of us adapt to training too. Here's how.

What are the fitness benefits of aerobic exercise?

How our bodies adapt Here's what happens inside your body when you do aerobic exercise regularly: 1. Your heart gets stronger and pumps more blood with each beat (larger stroke volume). Elite athletes, as I just mentioned, can have stroke volumes more than twice as high as average individuals. But it's not just that. Conditioned hearts also have greater diameter and mass (the heart's a muscle too and gets bigger when you train it), and they pump efficiently enough to allow for greater filling time, which is a good thing because it means that more blood fills the chambers of the heart before they pump so that more blood gets pumped with each beat. 2. Greater stroke volume means the heart doesn't have to pump as fast to meet the demands of exercise. Fewer beats and more stroke volume mean greater efficiency. Think about a pump emptying water out of a flooded basement. The pump works better and lasts longer if it can pump larger volumes of water with each cycle than if it has to pump faster and strain to get rid of the water. High stroke volume is why athletes' hearts don't pump as fast during exercise and why they have such low resting heart rates; sometimes as low as 40 beats per minute, whereas the average is 60-80 beats per minutes. 3. Downstream from the heart are your muscles, which get more efficient at consuming oxygen when you do regular aerobic exercise (remember, "consuming" oxygen means that the muscles are taking the oxygen out of the blood). This happens because of an increase in the activity and number of enzymes that transport oxygen out of the bloodstream and into the muscle. Imagine 100 oxygen molecules circulating past a muscle. You're twice as fit if the muscle can consume all 100 molecules than if it can only consume 50. Another way of saying it is that you're twice as fit as someone if your VO2 max is 60ml/kg/min. and theirs is 30ml/kg/min. In terms of performance in this scenario, you'll have more endurance because your muscles won't run out of oxygen as quickly. 4. Mitochondria inside the muscle increase in number and activity. Mitochondria are the powerhouses of your cells. They do all the heavy-duty work to keep you moving. They use the oxygen to burn the fat and carbohydrate that makes you go. The good news is that they increase in number and activity, by as much as 50%, in just a matter of days to weeks in response to regular aerobic exercise in adults of all ages. Burn, baby, burn I mentioned that fat and carbohydrate are the fuels our muscles burn. The difference between them is that fat is high-test; it contains 9 calories per gram whereas carbohydrate has only 4, and so you get more energy and can go farther on a gram of fat than on a gram of carbohydrate. You want to burn fat because it's such an efficient fuel, plus it's nice to lose some of your excess fat! The catch is that you need more oxygen to burn fat because it's denser than carbohydrate. The good news is that your body gets better at using oxygen and burning fat when you do regular aerobic exercise; like I described, your heart pumps more blood, your muscles consume more oxygen, and you have more mitochondria.

1. The Present Use of the Term "Muscular Activity."

In the present chapter the term" muscular activity" is used in a somewhat general sense, and without attempting to set sharp limitations upon it. Strictly speaking, of course, muscular activity would include all work done by the muscles of the body, and this is of various kinds. Even those persons who do no manual labor unconsciously perform muscular work; the heart works on, the breath comes and goes through orderly muscular contractions; sitting and standing, speech, gestures, mastication, - all these things involve muscular activity, and do, as a matter of fact, contribute something to the maintenance of the healthful conditions of the body. It is not improbable that they are the physical salvation of thousands of people leading sedentary lives. At the other extreme are those who perform severe manual labor, or who engage in vigorous exercises or purposely cultivate exceptional physical strength. We are not, however, directly concerned at present with either of these extremes, nor with those forms of muscular activity so common today in workshops where, hour after hour, the workman performs the same task over and over again. We are rather concerned with those forms of muscular work which are seen in a lumber camp or on the farm; which present the characteristic of variety and involve the use of the musculature of the body as a whole; in short, those forms of activity by which until very recently the human race has supported itself in its daily life. Such things as brisk walking, running, rowing, wood chopping, swimming, tennis playing, would thus be placed in the same class, since they involve a use of the muscles similar to those which we have mentioned.

2. The Physiological Effects of Muscular Activity and their Hygienic Value.

We may now turn to the hygienic value of the more important physiological effects of these general muscular activities, leaving for subsequent consideration exercises designed for special purposes, such as much of our gymnasium work. (a) The physical and chemical changes in the working organ are greater than those accompanying any other bodily activity. The output of carbon dioxide by the body per minute is increased at once from three- to tenfold with what would be termed moderate or vigorous exertion, while digestion seldom increases it more than one fifth, and mental work shows practically no effect upon it. Large quantities of heat are likewise liberated and the temperature of the muscle rises several degrees. These physical and chemical changes are mentioned first because the hygienic effects upon the body as a whole are to be traced to them as the primary cause. (b) As the result of these changes in the muscles new physical and chemical conditions are introduced into the blood and lymph. The excess of carbon dioxide is entirely excreted by the lungs, so that the blood carried to the other organs by the arteries shows no increase in this substance; but other waste products (such as salts of sarco-lactic acid), whose elimination requires the cooperation of other organs than the lungs, are found in the arterial blood in larger quantities than during rest. The chemical and physical characteristics of the immediate environment of every cell of the body is thus changed, and profoundly changed. Let us now consider the reaction of other organs to these changes in the muscles and in the blood and lymph. (c) Some of the most striking effects of muscular work are those which are connected with the heatregulating mechanism. The large liberation of heat by the working muscle necessitates active measures to get rid of that heat and maintain the constant temperature. The small arteries of the skin dilate, while those of internal organs constrict, perspiration is secreted, and all these processes are carried out in a coordinated manner. The nervous mechanism of heat regulation is given a new form of activity, and thus receives valuable training in adjusting itself to the changing conditions with which it has to cope in daily life. (d) Closely connected with the foregoing is the (temporary) relief afforded to any congestion of blood in the internal organs. Sedentary occupations usually involve more or less overfilling of the blood vessels of the stomach and intestine, the pancreas, the liver, the spleen, and the kidneys; they also

involve the absence of those movements of the trunk whose pumping action affords a marked assistance to the flow of blood through the abdominal organs. The congestion thus caused is not a good thing; it almost certainly renders the organs concerned more liable to inflammatory processes, and, if there has been established any tendency to catarrhal conditions, it aggravates that tendency. Popular experience has long associated with health a good color of the skin; and, while it is not safe to make such an inference in all cases, pallor very frequently means internal congestion, unhealthy digestive functions, and greater liability to cold in the head or the chest. (e) Muscular activity is the only thing which can be depended upon to increase the work of the heart. While this fact makes caution and moderation necessary for persons having certain forms of heart disease, yet for the vast majority of people it is of the greatest hygienic importance to accustom the heart to reasonably hard work. Only in this way does it receive the training necessary for its proper development and for the maintenance of its strength. Emergencies will arise when the heart is called upon for severe effort, brief or prolonged. The familiar example of the sudden "sprint" for a car is a case in point; and there are times, as in pneumonia, when the issue in sickness is largely determined by the endurance of the heart. In too many such cases, if the patient escapes the fatal issue, it is only with a permanently weakened heart. It is important not only that the heart should be kept ready for emergencies but also that it be kept in condition for vigorous work as a regular duty of daily life. One of the worst of "vicious circles," as physicians call them, is the acquirement of a weakened heart by abstention from proper muscular exertion, and, as a consequence of this weakened heart, increasing disinclination to exertion of any kind whatever. The failure to take proper exercise leads to deterioration in strength and endurance on the part of the heart; and this cardiac deterioration, with the resulting discomfort of breathlessness, leads in turn to abstention from muscular activity. (f) Muscular exercise is the one agent which increases the depth and frequency of the respiratory movements. The hygienic importance of this does not lie in the better oxidation of wastes, since, so far as we have any accurate knowledge on the subject, it would seem that the processes of respiration during sedentary life more than supply the existing demands of the tissues for oxygen. The increased respiration is rather of importance because of the secondary effects of the respiratory movements in promoting the flow of blood, and especially the flow of lymph. It is probable that the" freshening effects" of muscular exercise are to it very large extent attributable to the improved lymph circulation in the tissues, and this effect, it will be remembered, is felt in the immediate environment of almost every cell in the body. The suction action of inspiration quickens the lymph flow from all organs outside the thorax, and the increased pumping action of the respiratory movements themselves aids the lymph flow from the lungs and other organs within the thorax. Waste products are more completely removed from the lymph spaces surrounding all cells, and thus one of the most important of fatigue conditions is relieved. Where lymphatics are subject to the pumping action of contracting muscles and of the alternate flexion and extension of joints, the suction action of the respiratory movements is reenforced. This pumping action especially affects the lymphatics of the arms and legs, and those of the abdominal cavity (through the action of the diaphragm and the trunk movements). The increased respiratory movements also contribute to greater mobility of the ribs and to the better ventilation of the lungs. During vigorous exercise all lobes of the lungs are used, and the dangers attendant upon disuse of the apical lobes are largely obviated. (g) Moderate exercise exerts a favorable effect upon the digestive organs, although the precise action involved is very complicated. Here also it improves the lymph flow, thus promoting absorption and producing better conditions in all digestive glands and in the muscular apparatus of the digestive tract; it prevents continued congestion and the unfavorable attendant conditions. It is probably also a direct stimulus to peristalsis, for unquestionably the exercises which involve movements of the trunk often prove a peculiarly efficient remedy for constipation. The above summary is very far from a complete enumeration of the effects of muscular exercise upon the organism, but it will suffice to show how essential an element such exercise is in the life of the body. The training of the heat-regulating mechanism, the training of the heart, the improved lymphatic

environment of every cell resulting from increased breathing movements and from the pumping action of mechanical motion, the relief of internal congestions and the favorable influence upon digestive functions, - all these things are fundamental to healthful cell THE BENEFITS OF MUSCULAR ACTIVITY A regular exercise program can, in combination with a nutritious diet, improve your health, mood and weight-loss efforts. There are many different forms and types of exercise, including aerobic, anaerobic, strength-training, flexibility and balance. Muscle endurance exercise includes any musclestrengthening activity that increases muscular endurance, the ability to perform exercise for an extended time. Cardiovascular exercise such as long-distance running, swimming and cycling, as well as strength training that involves high repetitions and works different muscle groups to fatigue, are all examples of muscle endurance exercises. Consult your doctor initiating any new physical activity program.

Weight Control
Muscle endurance exercises can help you maintain a healthy weight or lose weight as part of a doctor-approved diet plan. Weight loss occurs when your body burns more calories than you take in. Physical exercise burns calories as you expend energy with each movement. Your metabolic rate also increases with physical activity and remains elevated even while at rest -- burning more calories for weight loss even when you are not active.

Increased Energy
Endurance exercise gives you more energy to function better during everyday activities. Exercise improves the body's ability to carry out normal functions, including those of the cardiovascular system, by transporting essential nutrients and oxygen to the cells and tissues of the body. Improved heart and lung function results in increased oxygen capacity and decreases the workload on the heart in pumping blood throughout the body. Daily tasks such as walking the stairs, lifting objects and running errands get easier with regular exercise.

Improved Mood
Exercise can improve your mood and decrease stress levels. Chemicals and neurotransmitters -- such as endorphins, referred to as the feel-good chemicals are released during extended physical activity and contribute to feelings of happiness and calm. Exercise can also help you release tension and pent-up negative energy in a healthier manner than getting upset.

Improved Muscle Tone

Physical exercise can help increase muscle strength and tone. Endurance exercise involves performing an activity for an extended period of time or for many repetitions. Strength training carried out using lighter weights in a low-volume, high-repetition program increases muscle endurance more than it does muscle mass. Your muscles get stronger and are better able to carry out activities for a longer period. Endurance exercises help to tone the muscles rather than creating larger, bulky muscles, which more typically result from lifting heavy weights for a low number of repetitions or from sprinting rather than long-distance running.

Decreased Disease Risks

Physical activity helps to decrease the risk of serious health diseases and conditions. The Cleveland Clinic notes that exercise can help to decrease symptoms of chronic obstructive pulmonary disease, a lung ailment that makes breathing difficult, by improving both cardiovascular and lung function. Exercise also aids in decreasing blood pressure, blood cholesterol levels, the risk of diabetes, stroke and heart disease. However, other factors can affect disease risks and prevention, so it's important you consult your physician to discuss a plan that suits your needs.

Sports Nutrition
Athletes who want a winning edge need the right nutrition. When you drink enough water and eat a balanced diet, your body can make energy efficiently and fuel top performance. You can make the most of your athletic talents and gain more strength, power, and endurance when you train. Base your diet on a variety of factors, including your age, size, physical condition, and the type of exercise you are doing. See your doctor for individualized nutrition advice.

Hydration
Water is the most important factor in sports nutrition. Water makes up approximately 60% of body weight and is involved in almost every body process. Your body cannot make or store water, so you must replace the water you eliminate in your urine and sweat. Everyone should drink at least 2 quarts (8 cups) of water each day, and athletes need more. Drink plenty of fluids before, during, and after sports events to stay hydrated and to avoid overheating. When you work out or compete, especially in hot weather, try to closely match the amount of fluid you drink with the amount you lose in sweat. Cool water is the best fluid to keep you hydrated during workouts or events that last an hour or less. Sports drinks containing 6% to 10% carbohydrates are useful for longer events. Most sports drinks should be diluted with approximately 50% water. Drink water even if you are not thirsty. Thirst is not a reliable way to tell if you need water. You won't start feeling thirsty until you have already lost about 2% of body weight--enough to hurt performance. Also, if you stop drinking water once your thirst is satisfied, you will get only about half the amount you need. Some tips for staying hydrated:

Drink small amounts of water frequently, rather than large amounts less often. Drink cold beverages to cool your core body temperature and reduce sweating. Weigh yourself after working out, and drink 2 to 3 cups of water for every pound lost. Your body weight should be back to normal before the next workout. Pay attention to the amount and color of your urine. You should excrete a large volume that is nearly colorless. Small amounts of urine or dark yellow-colored urine can indicate dehydration.

Top of page

Fuel Sources
Eating a balanced diet is another key to sports nutrition. The right combination of fuel (calories) from carbohydrates, proteins, and fats gives you energy for top performance.
Top of page

Carbohydrates
The most important fuel source, carbohydrates are found in fruits, vegetables, pastas, breads, cereals, rice, and other foods. Carbohydrates should provide about 60% to 70% of your daily calories. Your body converts the sugars and starches in carbohydrates to energy (glucose) or stores it in your liver and muscle tissues (glycogen), giving you endurance and power for high-intensity, short-duration activities. If your body runs out of carbohydrate fuel during exercise, it will burn fat and protein for energy, causing your performance level to drop. This can happen if you start exercising without much muscle glycogen, exercise heavily for more than an hour without eating more carbohydrates, do repeated high-intensity, short-duration exercises, or participate in multiple events or training sessions in a single day. Use a carbohydrate strategy to stay energized and perform at your best:

Eat carbohydrates for at least several days before exercise/competition to start with glycogen-loaded muscles. Eat more carbohydrates during exercise/competition that lasts more than an hour to replenish energy and delay fatigue.

Top of page

Proteins
Proteins are found in meats, fish, poultry, eggs, beans, nuts, dairy products, and other foods. Proteins should provide approximately 12% to 15% of your daily calories. Proteins give your body power to build new tissues and fluids, among other functions. Your body cannot store extra protein, so it burns it for energy or converts it to fat. The amount of protein an athlete needs depends in part on level of fitness; exercise type, intensity, and duration; total daily calories; and carbohydrate intake.

Level of fitness. Physically active people need more protein compared with those who don't exercise. You also need more protein when you start an exercise program. Exercise type, intensity, and duration. Endurance athletes often burn protein for fuel, as do body builders and other athletes who perform intense, strength-building activities. Total calories. Your body burns more protein if you don't consume enough calories to maintain body weight. This can happen if you eat too little or exercise too much. Carbohydrate intake. Your body may use protein for energy if you exercise with low levels of muscle glycogen or if you do repeated training sessions without eating more carbohydrates. When you start with enough muscle glycogen, protein supplies about 5% of energy; otherwise it may supply up to 10%.

Top of page

Fats
Saturated fats come from animal-based foods, such as meats, eggs, milk, and cheese. Unsaturated fats are found in vegetable products, such corn oil. Fats should provide no more than about 20% to 30% of daily calories. Your body needs small amounts of fat for certain critical functions and as an alternative energy source to glucose. But eating too much fat is associated with heart disease, some cancers, and other major problems. Also, if you eat too much fat, it probably means that you don't get enough carbohydrates. How your body uses fat for energy depends on the intensity and duration of exercise. For example, when you rest or exercise at low to moderate intensity, fat is the primary fuel source. As you increase exercise intensity, your body uses more carbohydrates for fuel. If your body uses up its glycogen supply and you keep exercising, your body will burn fat for energy, decreasing exercise intensity.
Top of page

Precompetition Nutrition
What you eat several days before an endurance activity affects performance. The food you eat the morning of a sports competition can ward off hunger, keep blood sugar levels adequate, and aid hydration. Avoid high protein or high fat foods on the day of an event because this can put stress the kidneys and take a long time to digest.
Top of page

General Guidelines:

Eat a meal high in carbohydrates. Take solid foods 3 to 4 hours before an event. Take liquids 2 to 3 hours before an event. Choose easily digestible foods (ie, not fried). Avoid sugary foods/drinks within 1 hour of the event. Drink enough fluids to ensure hydration (ie, 20 ounces of water 1 to 2 hours before exercise and an additional 10 to 15 ounces within 15 to 30 minutes of event.) Replenishing fluids lost to sweat is the primary concern during an athletic event. Drink 3 to 6 ounces of water or dilute sports drink every 10 to 20 minutes throughout competition.

Top of page

Carbohydrate Loading
To avoid running out of carbohydrates for energy, some endurance athletes, such as long-distance runners, swimmers, and bicyclists, load their muscles with glycogen by eating extra carbohydrates in combination with doing depletion exercises several days before an event:

First exercise to exhaustion. Your workout must be identical to the upcoming event to deplete the right muscles. Then eat a high carbohydrate diet (70% to 80% carbohydrates, 10% to 15% fat, 10% to 15% protein), and do little or no exercise starting 3 days before your event. Muscles loaded with unused glycogen will be available to work for longer periods of time during competition.

See your doctor for advice before trying a carbohydrate-loading diet.

Eating a proper, nutritious diet offers numerous health benefits that keep you mentally and physically well. Proper nutrition doesnt mean starving yourself, but instead means eating a diet balanced in lean proteins, carbs and fats. MayoClinic.com recommends getting between 45 and 65 percent of your daily calories from carbohydrates, between 10 and 35 percent of daily calories from protein and between 20 and 35 percent of daily calories from fats

Heart Health
A diet low in fats, cholesterol and sodium can lower your risk of heart disease. The types of fat in your diet play a major role in your level of risk. Saturated and trans fats -- commonly found in red meats, fried foods, coconut oils, palm oils, margarines and packaged snack foods -- increase your risk and should be avoided. Diets that reduce your risk of heart disease are rich in fruits, vegetables, whole grains and low-fat dairy. Aim for four to five servings of fruits and four to five servings of vegetables per day.

Bone and Teeth Strength

A diet rich in calcium keeps your bones and teeth strong and helps prevent bone loss associated with osteoporosis. Low-fat dairy products, such as milk, cheese and yogurt; dark green vegetables, such as bok choy and broccoli; and fortified foods, such as soy products, fruit juices and cereals are good sources of calcium. The Centers for Disease Control and Prevention recommends 1,000 milligrams of calcium daily for average adults ages 19 to 50. Vitamin D helps your body absorb calcium; choose products fortified with vitamin D to balance your nutrition.

Energy
Increased energy levels are the immediate benefits of switching to a healthy diet. Eliminating excess fats, sugars and refined carbohydrates helps prevent blood sugar fluctuations. Examples of refined carbohydrates include candy and white breads. Unprocessed carbohydrates including whole grains, fruits and vegetables are most nutritious. This allows you to maintain steady blood sugar and constant energy levels as a result. Small, frequent meals also help maintain energy. In addition, eating a healthy breakfast helps keep you energized throughout the day. The American Council on Exercise recommends breakfasts, such as oatmeal with fruit, or a light sandwich.

Brain Health
Proper nutrition increases blood flow to your brain, protecting brain cells and helping to prevent Alzheimers disease. For a brain healthy diet, avoid fried foods and favor baked, steamed and grilled

foods. Also, eat dark fruits and vegetables such as kale, spinach, broccoli, prunes, raisins, blueberries, raspberries, plums and cherries. Almonds, walnuts, pecans and other nuts are great sources of vitamin E, which along with other vitamins, also helps fight Alzheimers disease.

Weight Control
To prevent weight gain, you must eat no more calories than you burn each day. For weight loss, you must eat fewer calories than your body burns daily. Healthy and nutrient-dense foods, such as fruits, vegetables, whole grains and lean proteins, typically contain fewer calories than sodas, sweets and fast food meals. Shedding excess pounds reduces your risk of obesity-related conditions such as type-2 diabetes, clogged arteries and thyroid dysfunction

Lack of bad nutrition

Poor Performance
Training and competition require large amounts of energy, which comes from carbohydrates, fats and protein in your body. If you do not consume enough of these macronutrients from your diet, your body will not be able to perform at a peak level of performance. Strength training relies primarily on carbohydrates for energy. Your muscles break down their own protein to fuel themselves during intense training. Endurance training consumes both fats and carbohydrates.

Long Recovery
Training induces controlled levels of damage in your muscles. Your body rebuilding stronger muscles is what leads to growth in muscle mass and increased strength and endurance. The first two hours after training are the most critical for exercise recovery, according to nutritionist Dr. John Berardi. The demand remains high for at least 24 hours after training. If nutritional demands are not met during this period, recovery will be prolonged over days or weeks.

Immune Suppression
Training produces stress hormones in your body. In the short term, these trigger your body to release energy stores such as body fat and increase the triggers for growth. However, if the levels of stress hormones remain high, the functionality of your immune system is impaired. Low blood sugar due to depleted liver glycogen -- carbohydrate energy stores -- is particularly influential on stress hormone levels and immune function. However, according to a study published in the "International Journal of Sports Medicine," overconsumption of carbohydrates, protein and vitamins can also suppress the immune system. Eat a well-balanced diet attuned to the protein demands of your body mass and the carbohydrate demands of your activity level.

Weight Changes
Though weight changes may be the intention of your training, unintended and potentially dangerous weight changes can occur with poor nutrition. With continued training, you will lose muscle mass without proper nutrition. You may gain or lose body fat at an unhealthy pace as well, depending on the particulars of your diet, training and genetics.

Other Changes

Female athletes that fail to maintain adequate nutrition may cease menstruating until the nutritional deficits are corrected. Hair, skin and nail health may also be compromised. The levels of growth and sex hormones, such as testosterone, are drastically decreased with prolonged nutritional deficits. Malnutrition also places you at greater risk of many other diseases and health problems. Weight loss isn't just about going down a dress size or two. It's about improving your life in dozens of significant ways. If you've got 10 seconds, put these weight loss tips into practice and you'll be on your way to a healthy weight. 1. Move It French scientists have found that the type of exercise you do doesn't matter, as long as you're moving. Accumulate a total of 4 hours over the course of 3 to 4 days, and you'll join the ranks of people with the leanest midsections. 2. Be Noticed at Work When dining out with co-workers, don't follow the overeating crowdit could benefit your career. "If your boss and colleagues see you eating healthfully, you're going to look like an outcome-driven leader," says behavioral therapist Robinson Welch, PhD. "It sends a message that you want to be successful. That you'll take care of business the same way you take care of yourselfeffectively." (For more ways to get ahead at work, check out these four body language secrets.) 3. Cushion Your Wallet Slashing just 100 calories a dayabout 18 Cheez-Its' worthfrom your diet will save you an average of $175.20 a year. 4. Save Your Sex Drive Lose your belly to save your passion. According to a study in the Journal of Clinical

Endocrinology and Metabolism, men with a 5-point increase in body mass indexabout 30 extra
poundshad testosterone levels comparable to men who were a full decade older. 5. Have More Friends Fit people are more fun to be around. Check this out: One study looked at kids who played outdoors and kids who spent their time indoors. The ones who went outside to play were more popular with other kids. And, oddly, their parents were more popular, too! 6. Shine Your Smile Drinking milk may help preserve the enamel on your teeth, according to a study from the University of Iowa. Add that to dairy's rep as a weight buster, and you'll be looking better on two fronts. 7. Pair Up For Better Results Healthy eaters subconsciously influence their spouses to lose weight, say University of Connecticut researchers. "Couples support each other by working together," says study author Amy Gorin, Ph