Sometimes it takes everything in us to get off the warm and cozy couch to exercise when it is chilly, windy, and slippery outside. But, we know how important it is to get those workouts in around the Holidays to prevent weight gain, and maintain a healthy, happy body. By fueling our bodies properly before and after a workout, we can increase our energy levels, in turn increasing our motivation to get moving, as well as ensure that we get the most out of every workout. Everyone’s energy needs differ based on gender, age, body composition, amount and type of physical activity. So how do you know what you need? There is no single answer, but here are some tips for eating to fuel your workout.
If you’ve ever been a spectator at a cross-country or a track and field event, you know how strenuous these sports can be. Some signs of this exertion are familiar – red faces, sweaty bodies, and… urinary leakage…?
In some sports, urinary incontinence has become a hallmark of “giving it your all,” but is actually abnormal, and may indicate weakness or incoordination of the pelvic floor musculature. Even if you’re not experiencing urinary leakage, low back pain and hip pain can indicate a need to assess the function of the pelvic floor.
The good news is that pelvic floor physical therapy is a conservative and effective solution (and prevention!) of pelvic floor dysfunction.
For more information on pelvic floor health, check out Viverant’s page http://www.viverant.com/physical_therapy/pelvic_health/
For specific information on the prevalence of pelvic floor dysfunction in athletes, check out this article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4327384/
It can seem impossible not to gain weight over the holidays with the endless amounts of scrumptious food everywhere you look. In fact, the average weight gain over the holiday season is two to five pounds. Though it may not appear significant, research shows that the weight tends to stay on after the holiday season, and then increases each year. Weight gain during the holidays isn’t a given- -it can be prevented by maintaining a balanced diet all year round, in addition to practicing a few simple tips during the holiday season. With just a few strategies, you can avoid holiday weight gain while still enjoying friends, family and the holiday feast!
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Your body is 70% water, and with almost every chemical reaction that occurs in the body requiring H20, it’s a necessity to make hydration a priority. From person to person, all things nutrition look very different, even with water. One way to estimate your body’s needs is to weigh yourself before and after a workout and calculate how much weight you lost during that exercise. That weight loss in that period of time is loss of water, and to replenish that, you should drink about 20-24 ounces per pound lost. It is also recommended that per 15 minutes of exercise, you should drink 4- 6 ounces during the workout. Staying hydrated prior to your workout will lessen the amount you need to drink during, as well as take strain off of your heart by improving blood circulation.
For more info on staying hydrated here is a hockey specific hydration post from Pro Stock Hockey
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