Are You Ready to Hit the Road?

Cycling is a great combination of strength, agility, speed and balance training that will help increase your conditioning for both aerobic and anaerobic exercise, as well as improve your strength for cycling related muscle groups.

The main focus of your cycling workout is the training of the heart and respiratory system. Riding at a challenging pace will increase your heart rate quickly to aerobic levels.

Muscle groups, such as the quads and gluts, get great benefits from cycling. However, the best exercise plans will also include other cross-training activities that will ensure a balanced workout for all parts of the body. Combining cycling with activities such as swimming, running and resistance training will promote a balanced, healthy body.

While one may think that you could easily injure the legs or knees from cycling, that is not the case. The cyclist is more likely to have an injury to the shoulder. This is due to the fact that the cyclist bears the majority of his body weight on the arms while leaning over the bike, in addition to the fact that a fall from a bike will often leave one landing on their upper body. Reaching out one’s arms when falling is the natural instinct.

Therefore, it is important for cyclist to wear the proper protective equipment, as well as perform supplementary exercises for the upper body, particularly the arms and shoulders.
Core strength workouts will help keep the gluts and midsection strong and help avoid fatigue while cycling.

If you are getting ready to take up cycling, it is important to have the core strength necessary for getting on and staying comfortably on your bike during the ride. If your body is not prepared, you may find the experience unpleasant and discouraging.

BOOTCAMP 619 workouts promote the core strength necessary to take on any new fitness activity. Come join us to find out how to get the balanced, healthy body and fitness plan that you need to get ready for enjoying all your outdoor summer activities.

Choosing the Right Equipment

As one can imagine, there are now an abundance of different materials used for making road bikes. Technology has helped bikes become lighter, faster and more aerodynamic.

When choosing a road bike, make sure to research the different options and weight those with the amount you want to invest in your new sport. It is important for the beginner to realize also that many shops will allow them to test drive a new bike to make sure it is the right one for them. It is often unknown that this is an option.

Riding exposed on a bike among cars can be dangerous and scary. It is important to realize that the cyclist is vulnerable and should be prepared. Choosing the correct road bike is not a decision to take too lightly.

A road bicycle's price boils down to three basic essentials:
* Frame Materials * Weight of the Bike * Component Quality and Durability

A good entry level bicycle will have a steel frame and durable components. Though they may be heavier and not have as high quality features as a more expensive bike, they are a good way to get acquainted with the sport.

A mid range bicycle frame will be a much lighter aluminum frame and have somewhat better quality components. If you are more serious about road biking, you may want to invest in this type of bicycle.

The more serious biker will want a lightweight, high performance bicycle with a carbon fiber or titanium frame. However, this can add thousands to the price. Before diving head first into cycling, it is advisable to give it a try with a less expensive piece of equipment.

It is also important to make sure that you are already in proper shape to put yourself out on the road. BOOTCAMP 619 is a great place to start. Jumping in on your own without proper training could lead to accident or injury, so come be a part of our group today!

9 Focal Points of Nutrition by Dianna Barrantes

9 Focal Points of Nutrition

Dianna Barrantes

Vitamins – Nutrients for the body that are not directly produced by the body. Some vitamins can be manufactured and created into a pill for the purposes of intake; however, real absorption of key vitamins can only truly happen through diet. Vitamins aid in the process of metabolic functions. Humans need thirteen vitamins to sustain a healthy existence. Four are fat-soluble (A,D,E, and K), while nine are water-soluble (C, the B-complex vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid). Daily intakes of fat soluble vitamins are not necessary versus water-soluble vitamins that are regularly eliminated via excretion.

Minerals – Minerals are classified into two groups: 1) major minerals, which include, calcium, phosphorus, magnesium, sodium, potassium and chloride versus 2) minor minerals, which are not thought to be essential to life. Excess amounts of minerals is useless to the body and potentially can be life threatening. These inorganic compounds help regulate body functions, aid in growth and maintenance of body tissues, and act as catalysis in the release of energy.

Essential Fatty Acids – Are monounsaturated fats, which come in two forms, omega-3 fatty acids and omega-6 fatty acids, in the form of fish and nut oils. The omega-3s have shown to improve arterial and brain function. Versus transfat that contain hydrogenatated vegetable oil. It’s the worst kind of fat and will stunt weight-loss efforts. Transfats were originally designed to make candle wax. This byproduct can extend the shelf life of all foods. Super disgusting!!!! The strongest predictor of weight management success and health is learning which fats to include versus banish from diet.

Antioxidants - Antioxidants block the process of oxidation by neutralizing free radicals. In doing so, the antioxidants themselves become oxidized. That is why there is a constant need to replenish our antioxidant resources. The effectiveness of any given antioxidant in the body depends on which free radical is involved, how and where it is generated, and where the target of damage is. Thus, while in one particular system an antioxidant may protect against free radicals, in other systems it could have no effect at all. Bottom line, avoid smoking, excess drinking, pollution, and severe stress. Antioxidants are thought to work as an anti-swelling agent and key to reversing ill effects of our environment on our bodies.

Probiotics – Are man made and not necessary for our survival; however, growing research appears to indicate that it may help with various ailments and promote good health. The most common form for probiotics are dairy products and probiotic fortified foods. The term "probiotics" was first introduced in 1953 by Kollath (see Hamilton-Miller et al. 2003). Contrasting antibiotics, probiotics were defined as microbially derived factors that stimulate the growth of other microorganisms. Wikipedia

Phytochemicals - Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties. There are more than thousand known phytochemicals. It is well-known that plant produce these chemicals to protect itself but recent research demonstrate that they can protect humans against diseases. Some of the well-known phytochemicals are lycopene in tomatoes, isoflavones in soy and flavanoids in fruits. They are not essential nutrients and are not required by the human body for sustaining life. Foods containing phytochemicals are already part of our daily diet. In fact, most foods contain phytochemicals except for some refined foods such as sugar or alcohol. Some foods, such as whole grains, vegetables, beans, fruits and herbs, contain many phytochemicals. The easiest way to get more phytochemicals is to eat more fruit (blueberries, cranberries, cherries, apple,...) and vegetables (cauliflower, cabbage, carrots, broccoli,...). It is recommended take daily at least 5 to 9 servings of fruits or vegetable. Fruits and vegetables are also rich in minerals, vitamins and fiber and low in saturated fat.

Fiber – The more fiber is found within food the better in terms of how your body will use up the energy in the food and process any sugar found in it. There are two types of fiber – soluble and insoluble. All fibers are indigestible, however, soluble fiber absorbs water and changes form versus insoluble fiber which primarily keeps it’s form. Eating fiber has many benefits for your health. The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your cholesterol levels. The consumption of insoluble fiber reduces your risk of developing constipation, colitis, colon cancer, and hemorrhoids. Wikipedia

We should aim for 30 grams of fiber daily but try and eat the bulk of the fiber in the morning. According to Dr. Oz, Fiber and protein in the morning helps curb craving and promote weight loss.

Lean Sources of Protein - Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits. Protein is the most abundant organic compound in the body. The body needs to take protein for the growth and repair of body tissue. Proteins are also needed for the formation of parts of blood, enzymes, some hormones, and cell membranes. In addition, proteins play an important role in regulating the acid-base quality of body fluids, which is particularly important during intense exercise.

The following is a comprehensive list obtained via WEBMD http://www.webmd.com/fitness-exercise/guide/good-protein-sources

Fish & Seafood

Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese Yogurt

Not only are dairy foods excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis and enhance weight loss.

Eggs

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans

One-half cup of beans contains as much protein as 3 ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than 20 years ago.

Soy

Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.

Lean Beef

Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.

Protein on the Go

Grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure the product contains at least 6 grams of protein, and is low in sugar and fat.

Low Glycemic Carbohydrates - Refers to the impact that food has on blood glucose levels. Blood glucose levels refer to the Glucose (sugars) that comes from carbohydrate foods. It is the main source of energy used by the body. Some foods have a higher content of glucose. Studies have indicated that there appears to be relationship between weight gain and high glucose diets. In general, natural non-processed foods are most likely lower in the glycemic index versus processed foods with refined sugars.

The following is a comprehensive list obtained via WEBMD http://diabetes.webmd.com/glycemic-index-good-versus-bad-carbs

High glycemic index foods include many carbohydrates such as these:

· White bread

· Pasta

· Rice

· Low-fiber cereals

· Baked goods

Low Glycemic Index Foods Are Healthier Choices

Low glycemic index foods generally have less of an impact on blood glucose levels. People who eat a lot of low glycemic index foods tend to have lower total body fat levels.

Low glycemic index foods include these:

· Fruits

· Vegetables

· Whole and minimally processed grains

· Legumes

Chart to Observe when making food choices:

• Low (good) glycemic index levels: 55 or less
• Medium glycemic index levels: 56–69
• High (bad) glycemic index levels: 70 or higher

How the Focal Points of Nutrition Help Your Fat Burning Diet

Phytochemicals

Many sources or phytochemicals are excellent plant foods that add bulk to your diet without additional calories. They will help you feel satiated and lean at the same time.

There are over 1,000 phytochemicals which are known. As part of a healthy diet, these power foods can act as anti-oxidants, fight bacteria, and stimulate enzymes which reduce some hormones, such as estrogen, which make one more prone to cancer. By incorporating more fruits and vegetables, particularly green, leafy ones, you can ensure getting more phytochemicals in your diet.

Lean Proteins

Lean proteins slow the movement of food from the stomach to the intestines. Aside from being lower in calories, this also creates a residual benefit of a longer, fuller feeling. Feeling more satiated means that you are less-likely to indulge in snacks, the downfall of many diets. In addition, lean proteins do not cause severe blood sugar spikes which can drain one’s energy after eating. The body also uses more energy to digest these lean proteins, as opposed to carbohydrates, which will aid in fat-burning. It is recommended to consume about 0.8 grams of lean protein per kilogram (2.2 lbs) daily.

Vitamins

There are two categories of vitamins: fat soluble vitamins and water-soluble vitamins. Any excess of water-soluble vitamins, such as vitamin C, can be flushed from the body through the kidneys (with the exception of vitamins B12 and B6). However, fat-soluble vitamins are not readily excreted from the body in excess.

Along with phytochemicals, plant vitamin sources usually add bulk to the diet without additional calories. They also provide you with a healthy immune system which is vital to keep energy up.

Low Glycemic Carbohydrates

When you eat your carbs, it is imperative to choose wisely. The focus should be on low-glycemic index carbs. Carbohydrates provide fuel for the body that it needs not only for physical activity, but also proper organ function. Low glycemic carbs are those that burn more slowly in the body and have less of a boost to blood sugar. These carbs are generally whole, not processed, such as whole wheat products, like pasta and breads, oatmeal and sweet potatoes. Their less desirable counterparts, like white pasta and breads, cream of wheat and white potatoes, will cause a spike to blood sugar and make fat-burning more difficult.

Antioxidants

Antioxidants are the nutrients in our foods that can prevent and repair cell damage. They act as healthy “scavengers” of many of the bad things going on in our bodies.

Oxidative damage can results in such health problems as heart disease, muscular degeneration, diabetes and some cancers.

Colorful foods such as carrots, squash, tomatoes, broccoli, spinach and berries, as well as whole grains, are rich in antioxidants. The link between immune system boosting and antioxidants may be a key factor in their ability to ward off cancer and infection.

They will help the body recover and be ready for the next fat burning workout.

Minerals

There are two categories of minerals that are necessary in every diet: “Major minerals” and “Trace Minerals.” As one may guess, the difference is in necessary quantities. Major minerals should be consumed in quantities equal to or greater then 100mg.

These are minerals such as calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium and iron. Trace minerals should be consumed in quantities less than 100 mg. Manganese, copper, and iodide are some of these. Minerals help in the breakdown of glucose, fatty acids and amino acids into carbon dioxide, water and “energy.”

They can also help build up glucose, fats, fatty acids and amino acids into glycogen, fats and proteins and lead to muscle building.

Fiber

There are a number of different categories of fiber. Fiber from whole grains is referred to as cereal fiber. Soluble fiber dissolves in water. Insoluble fiber does not dissolve in water. These different types of fiber are important because they react different ways in the body and can have effects on the risk of developing certain diseases.

Heart disease, diverticular disease and constipation are all diseases linked to a lack of good fiber in the diet. One should consume at least 20 grams of fiber a day and the best sources are whole grains, fresh fruits and vegetables, legumes and nuts.

Dietary fiber will also help digest the protein essential to a lean body.

Probiotics

These friendly microorganisms maintain the balance between good and bad bacteria to keep a healthy digestive system. Aside from the many foods on the market today that are enhanced with probiotics, they can be found naturally in yogurt. They are found in other products made of fermented and unfermented milk, as well as miso, tempeh, some juices and soy beverages. Many believe these can help in the avoidance of bowel and digestive problems and illness, as well as tooth decay and stomach and skin infections.

A healthy digestive system is key to processing all the nutrients necessary for your workout, as well as keep your system clean of many cancer causing debris.

Essential Fatty Acids

Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats.

These fatty acids are necessary for health and are known as “essential fatty acids.” MUFA’s and PUFA’s are found in fish, nuts and vegetable oils and do not raise our LDL cholesterol.

They are also a major source of Vitamin E in our diet. Found in nuts (almonds and walnuts), vegetable oils, eggs and dark green vegetables, this fat soluble vitamin aids in blood cholesterol reduction, blood flow to the heart, capillary wall strengthening, age retardation and anti-oxidation.

Healthy fats such as olive oil and nuts (in moderation) will keep your energy higher even when consuming less carbs.

For more information on health, nutrition and fitness, come by BOOTCAMP 619 anytime!