fitFLEX Articles - Learn, Share and Discover
In this fitFLEX article, I'm going to use a "pop-up-information" format for some well-known and little-known training
trivia and tips, along with personal observations about training. I am always amazed at how trivia can excite people
and motivate them to learn more about a subject. When it comes to training, the process of learning is a long and
never-ending path one must tread to apply facts for the benefit of the body. Learning through trivia is a great way
to have fun and allow yourself to be surprised. In compiling this list, I too learned a few facts that I didn't know
before. Take a look at these items, learn what you can, and try to use the info in your own workouts.
o The human body has over 600 muscles containing more than six billion microscopic muscle fibers. Each of those fibers is so strong that it can support more than 1000 times its own weight.
o Research suggests that for every mile a person walks or runs, society saves an average of 24 cents in medical and other health-care costs.
o The number of fat cells in your body is determined at birth. A gain in bodyfat does not increase the number of fat cells, but rather the size of the existing fat cells
o Fat and muscle are two completely separate tissues. One cannot be turned into the other.
o A croissant has 12 times as much fat and 50 percent more calories than an English muffin of the same weight.
o Carbohydrates, stored in the liver and muscles, are the body's main source of energy. Bread, potatoes, rice and vegetables are all excellent sources of carbohydrates. The only problem can occur when you over consume carbohydrates while eating minimal protein and totally forsaking fats
o Fat is not a dirty word. In fact, research is showing that the average person can more than maintain bodyweight by adding healthful fats to the diet, and can end up losing bodyfat. Fat sources which are healthful: natural peanut butter, almond butter, canola oil, olive oil, flaxseed oil and avocado.
o Your metabolic rate - how fast your body bums calories - is not only raised during exercise, but stays elevated even after your exercise session has ended.
o Cellulite: When fat cell compartments directly beneath the skin increase in size, they cause fat compartments to bulge and give the skin that waffled or orange-peel look.
o Fitness experts agree that working out with a friend or spouse is a powerful motivation and a great way to remember to keep an exercise appointment.
o Eight out of ten Americans will suffer from back pain at some time during their lives. Regular exercise helps to decrease and/or prevent this pain
o Our bodies lose potassium whenever we sweat. After a particularly strenuous workout many exercisers eat a banana, which is high in potassium.
o Slow-twitch muscle fibers are the fibers you employ during aerobic activities. They use oxygen more effectively than fast-twitch muscle fibers, helping you to sustain your endurance longer.
o Sedentary individuals are about twice as likely to develop heart disease as those who are more active. Heart disease is the leading cause of death in the United States.
o A high-fiber meal (especially breakfast) will reduce your appetite for the rest of the day by making you feel fuller and less deprived. Cutting down on carbohydrates slowly as the day wears on is a good way to begin the weight-loss process without actually dieting.
o Because women's bodies have less testosterone, strength training won't usually cause women to develop the bulging muscles often seen in men.
o During vigorous exercise your body loses essential water equaling about 2 to 3 percent of your weight in an hour. You need to replace this water to prevent heat exhaustion and dehydration.
o When you exercise, your body releases chemicals called endorphins, which give you a natural high.
o Strength training should begin with the largest muscle groups (legs, back, hips, chest) and then proceed to the smaller groups (shoulders, arms, neck).
o Approximately 30 percent of adult Americans have high blood pressure - a big risk factor for heart disease. Regular exercise has been shown to effectively lower blood pressure.
o Exercise plays an important role in lowering overall cholesterol level, another risk factor in heart disease.
o Exercising in the late afternoon or early evening when your body temperature tends to peak raises your temperature further so that it falls lower than normal at bedtime and into the night, permitting a sounder sleep.
o Studies have shown that there is a definite mind/body connection, and that the many benefits of exercise also include enhanced memory and creativity.
o Research shows that strength peaks at noon, but aerobic abilities are highest in the afternoon.
o In a strength-training program most people eventually hit a plateau where they are not achieving further strength gains. Try changing your exercise frequency or resistance level.
o Not surprisingly, studies show that children's physical activity levels are closely correlated with those of their parents. Instill good habits early by making fitness a family affair.