>> Hi, okay so this is chapter 10 on sports nutrition. If this chapter interests
you, I do teach a NF110 class that is all sports nutrition. It’s taught in the fall,
every fall in the Palmdale campus. So a couple things here. This chapter’s going
to deal with some basic things and then a couple little detailed diet suggestions
if you’re exercising. You don’t have to be on a sports team, but you’ll see. I
think it’ll interest you. And of course I’ll go through what you need to know for
the quiz. But basically there’s two important parts of being good at any sport.
Basically it would be your training and then of course also your genetics. You
know if you have the genetics to be a quick runner, the way your muscle fibers
are, you have an edge. And then of course your training is important. But, what
a lot of athletes don’t realize is that your diet can harm your performance if
you don’t eat well. But it can also enhance your performance if you do eat well.
And there’s a lot also about timing of when you should eat before a performance
or before you exercise. So we’re going to go through that in this chapter. First
a couple of just general health benefits I wanted to mention of regular exercise.
You know whether you jog or go to the gym, regularly work out with weights
or ride a bike, when you do it regularly, it has been shown to enhance your
heart functioning, protect against heart disease, improves your sleep because it
tends to honestly wear you out a little bit. Improves your body composition
meaning that you would have more muscle and less fat tissue which is just better
for general health. It reduces your stress levels. It does help secrete hormones
and neurotransmitters that help calm you. It’s been shown to decrease blood
pressure and cholesterol which is a big concern for Americans. It improves your
glucose regulation therefore decreasing your risk of diabetes. And also helping
to reverse it if you do have it. Improves your immune system function, aids in
obviously keeping your weight at a good set point. Raises your BMR, your basal
metabolic rate, which we talked about in chapter seven. And it lowers your risk
of all chronic diseases. That’s a lot of stuff just from regularly exercising. But
how much exercise do you need to get all those benefits? And by the way, your
book goes through what I just mentioned there, all the different health benefits.
But how much do you need to get all those benefits? You only need 30 minutes
a day of what they call moderate intensity activity. So if you wanted to reduce
your risk of chronic diseases, heart disease, cancer, diabetes, and so forth, 30
minutes a day of moderate intensity– that means getting your heart rate up a
little bit and we’ll talk about that. Some people might need an hour a day if
you need to lose weight or to prevent weight gain depending on your calorie
intake. And then some people need an hour and a half. Everyone is different.
So only know how much would be good for you. But the minimum, 30 minutes
a day. And then your book goes through– if you have your book, this is a great
chart, whether you’re doing aerobic type exercise or muscle strengthening or
stretching, and they go through some general recommendations [inaudible] you
read. Now, what is an aerobic workout? What does that mean? Like if you’re in
aerobics class or– aerobic workout is important for lowering your risk of chronic
disease. Again, it is recommended that you get 30 minutes a day of activity.
They’re really talking about aerobic type activity. And this is where you are–
aerobic basically, as opposed to not aerobic or anaerobic– is nonstop activity for
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