To Your Health
August, 2010 (Vol. 04, Issue 08) |
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VII. You Shouldn't Exercise During Pregnancy
Exercising while you are pregnant is a good thing, provided you follow some simple rules.
The first rule is to never exercise longer than 45 minutes, of course; in this case, it's not so much about weight loss/gain, but because if you exercise longer, your blood sugar drops and gives the developing baby a similar condition. The second rule is to never maintain an exercise heart rate greater than 140 for longer than 10 minutes You would be surprised how quickly your pulse can rise when you are pumping for two people. Get a heart monitor to wear on your body, one that alerts you if you go higher than a particular number of beats per minute.
Exercise is a great way to provide rich, oxygenated blood for your child and to help you maintain a healthy weight. Never gain more than 20-25 pounds, including baby weight, during your pregnancy. Your OB-GYN will tell you the same thing. Also keep in mind that exercise shouldn't start after conception. Your child's health is actually impacted by what you do six months prior to conception. So get in shape, eat right and offer your child the best chance for healthy development.
VIII. Exercising on an Empty Stomach Helps You Lose Weight
When to eat and what to eat around your workout is simple. If you are trying to lose weight, eat more carbohydrates and fats when you can burn them. Your meals should have more protein if you are not working out for a while. Your ratio of protein to carbs to fat should be about 40 percent to 55 percent to 5 percent two hours before and two hours after a workout; for other times, the ratio should switch to 55 percent protein, 40 percent carbs and 5 percent fat. It is also best to avoiding eating 4-5 hours before you go to bed.
IX. You Don't Need to Be Afraid of Corn Syrup
So, is corn syrup safe? Well, the American Society of Nephrology's 42nd annual meeting featured a paper that suggests high-fructose corn syrup (HFCS) has a direct effect on hypertension (high blood pressure). In addition, there seems to be a link between obesity and HFCS. A study from the University of Colorado Denver Health Sciences Center reviewed 4,528 adults with no history of hypertension who were given 74 grams of HFCS per day (about 2.5 soft drinks per day). In all cases, blood pressure increased, mostly due to weight gain. It is getting so bad that the University of Florida has proposed a "Fructose Index" to better assess the risk of carbohydrates and their relationship to obesity.
The biggest problem is related to the way the body absorbs and stores the sugars from HFCS. Most sugars require insulin, but HFCS is passively absorbed as soon as it enters the digestive tract. If you are not burning energy at a high rate, your body instantly starts converting the HFCS to fat, by passing the liver in the fat production process. Table sugar (sucrose) is made up of glucose (normal blood sugar) and fructose; for years it has been the content of fructose that many experts have pointed to as a concern. So, in this case you should be afraid of a little corn. In fact, run away from it, keep your children away from it and use naturally occurring sweeteners instead. (This isn't an easy task, I know; next time you're in the grocery store, read some labels and see how many foods contain corn syrup / high-fructose corn syrup.)
Busting the Myths
When it comes to health and fitness, stick to the basics, use common sense, and keep it fun and simple. That's the most important advice I can give you. Too many people think it is too complicated to exercise or eat right. It's not unless you make it complicated. Eat a balanced diet, work up a good sweat when you exercise, and you'll do just fine. And remember, discuss your health and fitness goals with your doctor; they can help design the fitness program that's right for you - and help dispel more of the myths of health and fitness.
David Ryan, BS, DC, a former two-sport professional athlete with more than 20 years in the health care field, is on the editorial review board of Muscle & Fitness magazine and is a chief feature writer for BodyBuilding.com. He has been the medical director and co-chairman of the Arnold [Schwarzenegger] Sports Festival since 1997.
