Sports Nutrition

Exercise is one of the most important parts to a healthy teenager. Exercise not only helps the body lose or control weight but it also supplies energy to the body, fights heart disease and high blood pressure, speeds up the metabolism, and can boost self- esteem. Exercising burns calories. Therefore, if you want to maintain your weight, you must eat more depending on how much you exercise. Some sports burn more calories than others. Boys generally burn calories faster than girls. Heavier people burn calories faster than lighter people. To lose one pound of body fat you must burn 3,500 calories. Just simple changes in lifestyle can burn calories, such as taking the stairs instead of the elevator. For example, 90 minutes of cooking or 25 minutes of jumping rope each burn 250 calories (130- pound woman). Choosing one or two more activities a day can help you lose weight easily. There are many types of exercise: Warm-up and cool- down are the most important. These stretch the muscles, get the body ready for exercising or for finishing exercising, and increase flexibility. Both are extremely important because if not done muscles could easily be torn, sprained, or just ache. Warm- ups and cool- downs are usually stretching or walking. Aerobic exercise improves your endurance. It means “with oxygen” (also called cardiovascular), and uses the bodies largest muscle groups- legs and torso. Examples are running, walking, cycling, skating, dance soccer, etc. Anaerobic exercise means “without oxygen” and involves lots of starting, stopping, and short bursts of energy which don’t tap into the bodies oxygen supply. Anaerobic exercise is effective for building strength and muscle mass. Eating the right foods before exercise will give you more energy and allow you to perform your best. “Quick” energy is found in carbohydrates. But fats have the highest amount of energy since they have the most calories. Energy bars are usually sugar and caffeine- packed and are therefore often unhealthy. Instead, go for a tuna sandwich. While exercising it is important to stay hydrated so drink lots of water.