Wellness: Physical Activity and Healthy Nutrition

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General Physical Activity Guidelines on Aerobic and Resistance Training

Adults are asked to practice moderately aerobic training for about two hours weekly or one hour of high-intensity training in every physical activity guideline. For instance, one minute of high-intensity exertion is equal to two minutes of moderate exercise. On a combination of both moderate and high-intensity workouts, the guidelines of about two hours ought to be based on moderate-intensity exercise (Walsh, 2019). For instance, if one has fifty minutes of high-intensity drills weekly and sixty minutes of moderate-intensity workouts, it will be computed as one hundred and sixty minutes of moderate physical exercise.

Dietary Carbohydrate Recommendations for the General Population

It is recommended that carbohydrates make up forty-five to sixty-five percent of an individual’s total calories every day. Therefore, if someone gets two thousand calories daily, carbohydrates should contribute between nine hundred and one thousand three hundred calories (Moghadam et al., 2021). This translates to around two hundred and twenty-five and three hundred and twenty-five grams of carbohydrates daily. To monitor how much carbohydrate one consumes, it is recommended that one check the carbohydrate amount of packaged foodstuff on the nutrition facts label. The label depicts total carbohydrates, including fiber, starches, sugar alcohols, as well as added sugars.

Dietary Carbohydrate Recommendations for Athletes

A diet full of carbohydrates raises endurance and intermittent high-intensity levels due to the additional storage in the liver and muscles. The carbohydrate stored in the liver is called glycogen (Guy & Vincent, 2018). It is recommended that athletes replenish carbohydrate stores in their bodies, particularly during intense exercises or competition. Consuming many carbohydrates while doing exercise for more than sixty minutes is beneficial to the body’s performance and reduces fatigue. According to (Guy & Vincent, 2018), athletes who participate in intermittent sports like soccer or basketball need to focus on consuming carbohydrates at a greater amount during training exercises and competition.

It is unsurprising since carbohydrates are the most efficiently digested and metabolized kind of energy for a human’s body compared to dietary fat and protein. Athletes are encouraged to consume more carbohydrates than other individuals because training and competition result in their bodies using all carbohydrate stores. To stay healthy and remain in great physical shape to continue playing, they need to consume more than normal.

Factors Influencing the Amount of Fat Utilizes During Exercise

Physical activity results in a rise in energy requirements due to the metabolic requirements of active muscles. Exercise-reliant factors control the amount of fuel is needed for an individual. Absolute intensity regulates the exercise-induced rise in energy demand, while exercise intensity relative to a person’s maximal aerobic amount controls the proportional contribution of various fuel sources. Endurance exercises increase aerobic capability in muscle as well as the oxidation of fat while exercising. Additionally, exercise-independent factors also affect substrate use, such as sex, body composition, and age.

Cardiovascular Benefits Related to Fatty Fish and Fish Oil Supplements

Omega-3 fatty acids reduce inflammation throughout the entire body of an individual. Inflammation in a person’s body can result in blood vessels damage which eventually could cause heart conditions and stroke (McCubbin et al., 2019). Apart from reducing the risk of contracting developing heart conditions or stroke, Omega-3 fatty acids benefit the heart by eliminating irregular heartbeat rates. They also lower blood pressure, eliminate blood clotting, as well as decrease triglycerides.

Recommending Protein Intake for Sedentary, Active, and Extremely Active Individuals

Based on the report from Dietary Reference, a sedentary individual must consume 0.36 grams of protein per pound of body weight. This means that sedentary males are supposed to consume about fifty-six grams in a single day, whereas their female counterparts consume forty-six grams (Fletcher et al., 2017). For both active and extremely active individuals, the quantity is recommended to be 0.6 and 0.9 grams for every pound of body weight, respectively. If an individual weighs one hundred and forty pounds, they need eighty-four grams to one hundred and twenty-six daily (Fletcher et al., 2017). The first step in recommending protein intake to these individuals is providing information concerning the importance of tracking their protein intake. The second step is ensuring they have a tracking method and know-how to track daily consumption.

Signs and Symptoms Related to Vitamin C Deficiency

Vitamin C is an important nutrient that individuals need to consume regularly to avoid deficiency. While indicators of serious nutrient deficiency can take longer to develop, there are some signs that individuals can check. Some of the signs include rough and bumpy skin, bright-red hair follicles, corkscrew-shaped body hair, painful and swollen joints, slow healing wounds, easy bruising, as well as spoon-shaped fingernails with red lines.

Impact of Vitamin D Deficiency on Athletes

A low vitamin D status negatively affects the health as well as the effective training of athletes. A study suggests that particular athletes are a danger of suboptimal vitamin D status, which increases the likelihood of acute conditions, stress fractures, as well as suboptimal muscle function (Guy & Vincent, 2018). The emerging proof concerning nutrition and athletic performance shows the need to establish its concentration among athletes. However, further study is needed to characterize its true status by measuring free vitamin D instead of the total 25-OHVITD.

References

Fletcher, G., Eves, F. F., Glover, E. I., Robinson, S. L., Vernooij, C. A., Thompson, J. L., & Wallis, G. A. (2017). Dietary intake is independently associated with the maximal capacity for fat oxidation during exercise. The American journal of clinical nutrition, 105(4), 864-872.

Guy, J. H., & Vincent, G. E. (2018). Nutrition and supplementation considerations to limit endotoxemia when exercising in the heat. Sports, 6(1), 12.

McCubbin, A. J., Cox, G. R., & Costa, R. J. (2019). Sodium intake beliefs, information sources, and intended practices of endurance athletes before and during exercise. International journal of sports nutrition and exercise metabolism, 29(4), 371-381. Web.

Moghadam, M. T., Taati, B., Paydar Ardakani, S. M., & Suzuki, K. (2021). Ramadan fasting during the COVID-19 pandemic; observing health, nutrition, and exercise criteria for improving the immune system. Frontiers in nutrition, 7, 349.

Walsh, N. P. (2019). Nutrition and athlete immune health: new perspectives on an old paradigm. Sports Medicine, 49(2), 153-168.

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