Believe it or not a great option as a post workout drink is chocolate milk. I know, crazy right? No not crazy at all.
We have all been told to make sure we stay hydrated and the best way to do that is to start drinking water before your workout and continue througout your exercise. This is sage advise and we should all adhere to it. But if you are an endurance athlete, someone who's workouts are exhaustive and include a large amount of cardio vascular work, you need more than water after your workout to replenish your body and help it recover from the work you just put it through. This is where chocolate milk comes in.
Keep in mind that if you are doing moderate exercise, especially to lose or maintain your with, you don't want to recover with chocolate milk as the calorie intake will cancel out a lot of the work you just put in. 8 ounces of chocolate milk can have over 200 calories in it depending on the milk you use. But if you are in great shape and pushing your body to its limits listen to this.
Compared to your normal recovery options (milk, water, Gatorade, etc.) chocolate milk has double the carbohydrate and protein content. These are key for muscle recovery. The water content restores your bodies depletion of water through sweating to help prevent dehydration. You also get the bonus of calcium which is great for maintaining strong bones. Plus the small amount of sodium and sugar help the body to retain the water you are ingesting and replace energy.
All of that from a glass of chocolate milk. Wow!
Keep in mind that this is for endurance athletes. So if you are puting your self out their playing basketball, soccer, running cross country, or any other high cardio activity this could be for you.
Please use the link below to read the article I have referenced in my blog as it holds additional details and facts.
Got Milk? Try Chocolate After Your Workout
Get up and move! Mr. Finestone
Thursday, September 24, 2015
Tuesday, September 15, 2015
Even Rockers Need To Get Moving
Did you ever wonder how your favorite music artist is able to perform night after night in their high energy shows. It's not just their age or talent. It takes a lot of hard work and determination. An example of this is Geddy Lee, vocalist and bass player, of Rush. The link below will take you to an article about him in the Los Angeles Times.
For Rush's Geddy Lee, touring means training.
After reading this article think about what you like to do as a teenager and what you need to do to maximize your performance at it.
Think about what you might want to do in high school, college and beyond and the work you will have to put in to stay at the top of your skills.
This doesn't only apply to athletes. It applies to all sorts of professionals.
Try to imagine different occupations that require you to have physical stamina and write down what they are and what sort of physical conditioning those occupations require.
Design a "Fitness Chart" for those occupations and turn it in for extra credit.
For Rush's Geddy Lee, touring means training.
After reading this article think about what you like to do as a teenager and what you need to do to maximize your performance at it.
Think about what you might want to do in high school, college and beyond and the work you will have to put in to stay at the top of your skills.
This doesn't only apply to athletes. It applies to all sorts of professionals.
Try to imagine different occupations that require you to have physical stamina and write down what they are and what sort of physical conditioning those occupations require.
Design a "Fitness Chart" for those occupations and turn it in for extra credit.
Friday, September 11, 2015
Exercse while Restricted from Injury
Before I begin this entry let me make it very clear that if you are ever injured consult your doctor and follow their advise as they are experts in healing. In my entry I will talk about what I am doing for my injury and I am following doctors orders.
All of us at one time or another will unfortunately get hurt or injured while doing physical activity. While most of these instances will be merely feeling a little sore or getting a bruise some are more dramatic and debilitating. What can you do to still remain active and try not to have atrophy? Atrophy is the loss of strength and muscle tissue due to lack of use. Using myself as an example lets take a look.
As you know I am out for 3 weeks due to having surgery on my right heel which include the repair of my achilles tendon. This was a very involved procedure that has put me in a cast restricting movement of my left foot and ankle. It is also requiring me to be "non-weight bearing" for several weeks. This means I can not stand on my foot/leg at all. I am on crutches and using a knee scooter to get around. My quandary is how to stay somewhat active and to stay strong.
First thing I have to do is listen to my doctor. This is by far the most important thing anyone should do who has an injury. If you do not listen to your doctor you could put your self at risk of re-injuring yourself and perhaps causing permanent damage. You must allow your body to heal (no pun intended). In my case the doctor told me to stay off it completely and rest. He did tell me to make sure that I move my leg to keep the blood flowing and keep some strength.
In March of last year I had surgery on my right knee and developed a DVT (deep vein thrombosis) and a PE (pulmonary embolism) which are blood clots. Untreated they can be life threatening. I did receive medical attention for these and have recovered but to avoid this kind of situation I needed to adhere to the following rules. I have to keep my leg elevated for the first week above my heart as much as possible. I have been doing that which is difficult because of the limitations of what you can do. Secondly I had to move to keep the blood moving so what do I do?
My exercise regime consists of the following ever hour. Wiggling my toes. I do this as much as possible. It allows for the muscles to work even though I can walk and keeps the blood flowing to and from my toes at an increased rate. Leg lifts with the knee straight. I lift my leg to a 45 degree angel 15-20 times to give the muscles a work out and get the blood flowing. Lastly, I do knee bends. I bring my knee towards my chest while bending the knee 15-20 times to again work the muscles and get the blood flowing.
Remember, just because you have an injury doesn't mean your down for the count. Consult with your doctor and physical therapist to devise a plan to get you up and moving again.
I have a long way to go to a full recovery but I have to try to keep my leg in shape while I cant walk on it. I look forward to returning to school and continuing my rehab in our fitness center.
All of us at one time or another will unfortunately get hurt or injured while doing physical activity. While most of these instances will be merely feeling a little sore or getting a bruise some are more dramatic and debilitating. What can you do to still remain active and try not to have atrophy? Atrophy is the loss of strength and muscle tissue due to lack of use. Using myself as an example lets take a look.
As you know I am out for 3 weeks due to having surgery on my right heel which include the repair of my achilles tendon. This was a very involved procedure that has put me in a cast restricting movement of my left foot and ankle. It is also requiring me to be "non-weight bearing" for several weeks. This means I can not stand on my foot/leg at all. I am on crutches and using a knee scooter to get around. My quandary is how to stay somewhat active and to stay strong.
First thing I have to do is listen to my doctor. This is by far the most important thing anyone should do who has an injury. If you do not listen to your doctor you could put your self at risk of re-injuring yourself and perhaps causing permanent damage. You must allow your body to heal (no pun intended). In my case the doctor told me to stay off it completely and rest. He did tell me to make sure that I move my leg to keep the blood flowing and keep some strength.
In March of last year I had surgery on my right knee and developed a DVT (deep vein thrombosis) and a PE (pulmonary embolism) which are blood clots. Untreated they can be life threatening. I did receive medical attention for these and have recovered but to avoid this kind of situation I needed to adhere to the following rules. I have to keep my leg elevated for the first week above my heart as much as possible. I have been doing that which is difficult because of the limitations of what you can do. Secondly I had to move to keep the blood moving so what do I do?
My exercise regime consists of the following ever hour. Wiggling my toes. I do this as much as possible. It allows for the muscles to work even though I can walk and keeps the blood flowing to and from my toes at an increased rate. Leg lifts with the knee straight. I lift my leg to a 45 degree angel 15-20 times to give the muscles a work out and get the blood flowing. Lastly, I do knee bends. I bring my knee towards my chest while bending the knee 15-20 times to again work the muscles and get the blood flowing.
Remember, just because you have an injury doesn't mean your down for the count. Consult with your doctor and physical therapist to devise a plan to get you up and moving again.
I have a long way to go to a full recovery but I have to try to keep my leg in shape while I cant walk on it. I look forward to returning to school and continuing my rehab in our fitness center.
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