Peak Performance by Micronutrients

Vitamins

Vitamins are any of various relatively complex organic substances found in plant and animal tissue and required in small quantities for controlling metabolic processes. Everyone needs vitamins, and active people need more vitamins than sedentary people.

 If you want to be successful in achieving peak performance capabilities, you need to provide your body with everything it needs. Vitamins are undoubtedly essential to physical performance. Each of the vitamins has a specific responsibility in your body. Below are the most important vitamins essential to successful physical performance.

• Vitamin A: Helps to maintain your skin and mucous membranes and contributes to the function of night vision. Excess vitamin A intake can be toxic, since this vitamin is fat-soluble. Vitamin A can be found in carrots and yellow vegetables.

• Vitamin B1 (Thiamin):  Responsible for carbohydrate metabolism along with the function of your nervous system. More than 1,000 milligrams of B1 might cause increased urination and possible dehydration. Because this vitamin is water-soluble, daily replacement is necessary. Whole grains are the best source of B1.

• Vitamin B2 (Riboflavin):  An active agent in the metabolism of energy and cell maintenance. It also is an essential ingredient in the repair of all cells following injury. Milk and eggs are excellent sources of vitamin B2.

• Vitamin B3 (Niacin):  Has numerous responsibilities in various bodily functions and is present in every cell in your body. This vitamin can cause hot flashes, but you can build a tolerance to this vitamin and find it helpful in the reduction of high cholesterol. Peanuts and poultry are fine sources of B3.

• Vitamin B5 (Pantothenic Acid):  Essential in the formation of the chemical acetylcholine, which is involved in nerve transmission, memory, and crucial in the metabolism of energy. Poultry, fish, and whole grains provide you with ample levels of this vitamin.

• Vitamin B6 (Pyridoxine):  Involved in the metabolism of sugar, fat and protein. A limit of 300 mg per day will be adequate for any athlete. It can be found in foods like wheat germ, fish and walnuts.

• Vitamin B12 (Cobalamin):  Refers to substances containing the mineral cobalt, which is important in the metabolism of protein and fat and aid in red blood cell production. Sources include liver, oysters and clams.

• Vitamin B15 (Pangamate or Pangamic Acid):  A coenzyme involved in respiration, protein synthesis, and regulation of steroid hormones. Its principal effect is to increase blood and oxygen supplies to tissue. Deficiency states produce no apparent negative effects, which leads some conservative nutritionists to the conclusion that it is not a “true” vitamin. B15 is found principally in Brewer’s Yeast, organ meats and whole grains.

• Folic Acid (Folacin):  Helper substance of the B complex group, especially in red blood cell formation. Five milligrams a day is recommended for athletes.

• Biotin:  Helps to metabolize carbohydrates and fats. Best sources are brown rice and soybeans.

• Choline:  An agent helpful in the use of the B complex vitamins. It is crucial in normal brain function (notably memory) and acts as a factor in metabolizing fat and cholesterol. The best food sources are eggs and lecithin.

• Inositol:  Helpful in the use of B complex vitamins. It acts with choline in metabolizing fat and cholesterol. In addition, it plays an important role in the transmission of nerve impulses. Lecithin and wheat germ are good sources of inositol.

• Para-amino-benzoic acid (PABA):  Essential for normal skin and hair growth. Sources include whole grains and wheat germ. It is (at least partially) synthesized in the intestinal flora, a fact that has led conservative nutritionists to deny a need for it in the diet.

• Vitamin C (Ascorbic Acid):  A water-soluble vitamin similar to the B complex vitamins. It is involved in various bodily functions and may produce diarrhea and mild diuretic effects in some people. Citrus fruits provide a good source of C.

• Bioflavonoids:  Chemicals that contribute to the strength of your capillaries and helps to protect vitamin C stores in your body. These vitamins can be found in fresh raw vegetables and fruits.

• Vitamin D (Calciferol):  A fat-soluble vitamin that regulates calcium and phosphate metabolism in your body. This vitamin is actually formed on your skin via ultraviolet rays from light, when they react with cholesterol in your skin. Sunlight serves as the best source of vitamin D, but this vitamin is also added to milk.

• Vitamin E (d-alpha tocopherol succinate):  Another fat-soluble vitamin that has numerous responsibilities in your body. Recent research clearly shows the importance of Vitamin E in fighting the ravages of free radical damage inside your body. If ever there were an “anti-aging” elixir, this is it. (See the section on anti-oxidants later in this manual.) Food sources available are wheat germ, green leafy vegetables, whole grains, and vegetable oils.

• Vitamin K (“K” stands for “Koagulation”):  This vitamin is implicated in proper blood clotting. It is synthesized in the intestinal flora. Because it is fat-soluble, it has the potential for toxicity if taken in large doses. There is no established RDA.

Reasons To Add Vitamin and Mineral Supplements

Good Reasons Why You May Need Vitamin and Mineral Supplements

  1. Poor digestion.

Even when food intake is adequate, inefficient digestion can limit your body’s uptake of vitamins. Some common causes of inefficient digestion are not chewing well enough and eating too fast. Click here to Read More …

How to get fit?

               REASONS TO GET INTO SHAPE

Active living and a healthy diet are fundamental to everyone’s general health, vitality and quality of life, but the imbalanced nature of modern-day living tends to encourage us into a poor diet and a sedentary lifestyle, in which we have little motivation to physically active.

REASONS TO GET INTO SHAPE

v      improved  feeling of well-being

v      increased strength and flexibility

v      more stamina

v      reduced stress levels

v      lowered blood pressure

v      reduced cholesterol levels and a healthier heart

v      weight loss

v      better quality of sleep and alleviation of insomnia

v      slowing down of the ageing process

v      lower risk of late-onset diabetes

v      relief of aches and pains

v      increased levels of energy

v      enhanced ability to recover from illness or injury

v      better posture

v      improved muscle tone

v      improve health

  TIME TO BE FIT

Now days, many people seem to take better care of their cars and their computers than they do of their bodies or their health. A common complaint seems to be that people don’t have the time either to exercise or to pay attention to their diet-and yet they do seem to have the time to be ill! Surely those of us who want busy, full lives should focus on the fact that we don’t have time to be unfit and unhealthy!

There are many reasons for us to get fit and stay active and one of the main arguments is, possibly, because that is what we were designed to do. Man is an animal and until very recently in his history his entire existence was centred around some kind of physical effort.

Indeed, his very survival depended on it-his ability to enemies, climb trees and cross rivers. Nowadays, with our reliance on technology and mechanization, we no longer need to be physically active to survive in the outside world, yet our essential needs have not changes and in order to function effectively and efficiently our entire system-physical, mental and spiritual-requires daily activity. Also, it is not only our muscles that benefit from movement: our organs, glands and systems (circulation, digestion, and respiration) became much more efficient when we are fit and active.        

  Even in the short term, committing ourselves to a programme of regular exercise can drastically improve our fitness levels. It can-surprisingly quickly-tone and strengthen our muscles;  increase our vitality; reduce insomnia; focus our minds and improve our ability to think clearly; regulate our appetite and encourage us to eat healthily; improve our circulation, breathing posture.

Strength, flexibility and stamina; and lift our mood and reduce stress. In the long term, our risk of disease, improve the way our bodies look and feel, and slow down the ageing process.

Benefits Of Resistance Training

Benefits of Resistance Training

       Weight training tones your muscles which looks great and raises your basal metabolism…( BMR )  which causes you to burn more calories 24 hours-a-day. You’ll even burn more calories while you’re sleeping.

2. Resistance training decrease the natural decline in yourwp-content/uploads/2010/01/weightlifting.jpg which begins around age 30.

3. Resistance training  brings energy in your life.

4.Resistance training has a positive affect on almost all of your  muscles.

5.Resistance work out strengthens your bones reducing your risk of developing osteoporosis.

6. Resistance training increase your muscular endurance.

7. Resistance training will NOT develop big muscles on women….just toned muscles!

8. Resistance training makes you strong. Strength gives you confidence and makes daily activities easier.

9. Resistance training makes you less prone to  low-back injuries.

10. Resistance training decreases your resting blood pressure.

11. Resistance   training decreases your risk of developing adult onset diabetes.

12. Resistance  training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.

13. Resistance training increases your blood level of HDL cholesterol (the good type).

14. Weight training improves your posture.

15. Resistance  training improves the functioning of your immune system.

16. Resistance  training lowers your resting heart rate, a sign of a more efficient heart.

17. Resistance training improves your balance and coordination.

Osteoporosis Effects Women

Heart Rate Calculation

Relation Between Heart rate and Exercise

Heart  rate  while doing   exercise  has  great importance  for  effective  workout. if  you are doing  exercise for fat burning  your  bpm heart beat  should not  exceed  more than  85% of your   MHR( maximum heart rate)  if your  bpm exceeds that level  the training thrash hold  changes from  aerobic  to anaerobic which  results in to early  fatigue and  it will slow the fat burning  process.

How to Calculate  Heart Rate

220 – age =     MHR

if  your age is 24   so

220 – 24 =  196   bpm

for aerobic thrash hold  85%  of mhr  will be 166 bpm or it should  be your limit while doing  your  fat burning  workout.watch?v=wFLsjtqiGhE