Thursday, September 7, 2017
Daily Thought
 
Physical Energy Management
Physical Energy Management Action points:

  • Physical energy is the fundamental source of fuel in life.
  • Physical energy is derived from the intersection between oxygen and glucose.
  • The two most important regulators of physical energy are breathing and eating.
  • Eating five to six low-calorie, highly nutritious meals a day ensures steady resupply of glucose and essential nutrients.
  • Most human beings require seven to eight hours of sleep per night to function optimally.
  • Drinking sixty-four ounces of water daily is a key factor in the effective management of physical energy.
  • Going to bed early and waking up early help to optimize performance.
  • Interval training is more effective that steady-state exercise in building physical capacity and in teaching people how to recover more efficiently.
  • To sustain full engagement, we must take a recovery break every 90-120 minutes.

Read More…Physical Energy

Polar Smart Coaching Training Tip: : 5 HR Training Zones – Zone 2
Light, 60-70%
Benefits: improves basic endurance and fat burning
Feels like: low muscle load, easy breathing
Recommended for: everybody for longer exercises
 
See the Complete THR Chart

Nutrition Tip: Count The Calories
Not just the ones eaten, but the ones you expend during activity and exercise. Who could count all the calories eaten every day? Keeping track of your calories burned during exercise is easy with your Polar activity tracker and HR monitor. Challenge yourself to burn 400-500 calories or more from exercise each day. Add them all up each week and strive for 2500 calories per week. Take your body weight and add a zero (150 body weight = to roughly 1,500 per day basal metabolic rate) Basal metabolic rate (BMR) is caloires burned at rest each day, just to exist. Calories consumed versus calories expended with activity and exercvise = Your Energy Balance. If you have more calories consumed you are gaining weight, more calories from activity and exercise (calorie deficiet) you are on your way to weight loss. To lose one pound per week you will need a 3,500 (300-500 per day) calorie deficiet for the entire week. You can eat less, and exercise more to create the Energy Balance that delivers weight loss. It’s realy just a numbers game, get it right and you will lose weight. There are plenty of APPs that will help you count your consumed calories should you need to focus more on the nutrition side. We recommend MYFitnessPal App as it is compatible with all Polar products.
 
Read more…Metabolism

“Eat breakfast like a King, eat lunch like a prince, eat dinner like a pauper.” Adelle Davis
 
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