Nutrition for Exercise

• This lecture covers nutrition for exercise

Introduction

• The lecture covers a range of topics related to exercise and nutrition.
• It will explain exercise and health, energy production, aerobic and anaerobic exercise, stretching, and NAET.
• Explored is exercise for ageing, stress, weight loss, osteoporosis, arthritis, chronic pain, insulin sensitivity, hypertension, hormonal balance, PCOS, thyroid, chronic fatigue, and dementia.
• It will also look at creating individualised plans, nutrition and exercise programs.

Why Exercise:

• Movement is any way you move your body, whereas exercise is planned, structured, and repetitive physical activity.
• Movement is essential for optimal health.
• A deficit of movement leads to poor health and a bodily environment for disease.
• Poor movement negatively impacts all body systems.
• Movement, exercise, and good nutrition are the foundation for physical and mental health.
• Encouraging movement is a key part of successful nutritional therapy.
• Gentle exercise is walking, hiking, dancing, swimming, cycling, stretching, pilates, yoga, mobility.
• Strenuous exercise is HIIT, weight training, crossfit, running, competitive swimming, martial arts.

Overall Benefits of Exercise

• Disease prevention (e.g. diabetes).
• Weight control.
• Strength, mobility and flexibility such muscle, bone, joint health.
• Mood and confidence booster.
• Prolongs life or slows down ageing.
• Endurance.
• Increases happiness by reducing stress, balances neurotransmitters.
• More oxygen leads to improved body functions.
• Exercise reduces fatigue and improves sleep
• Supports weight management: If energy out (movements) is greater than energy in (food/beverages) then it leads to weight loss
• Weight bearing exercises increase bone density by promoting osteoblast activity and reduce the risk of osteoporosis.

Types of Exercise

• Resistance exercises increase muscle strength to support joints.
• Exercise also increases nutrient delivery to tissues by increasing amount of mitochondria.
• Improves sleep and melatonin production.
• Reduces the risk of chronic disease such as cardiovascular disease, insulin resistance, depression, cancer and osteoarthritis.
• Improves skin health by promoting blood flow, oxygen delivery, collagen production and slowing down ageing.
• Exercise removes impurities from the skin via sweat.
• Reduces pain by improving blood circulation.
• Optimizes nutrient supply and lymphatic drainage.
• Reduces pain via release of neurotransmitters involved in descending pain pathways.
• Improves detoxification by optimizing hepatocyte activity and elimination through sweat, exhalation and bowel movements.

Cardiovascular System & Exercise:

• Aerobic training (e.g., running, cycling) increases blood pumping and the delivery of nutrients to cells.
• This strengthens the cardiac muscle and the heart's ability to pump blood.
• It expands capillary networks.
• All this is associated with lower BP, higher insulin sensitivity, and plasma lipoprotein profile.

Respiratory System:

• Regular aerobic exercise increases oxygen intake.
• The lungs become efficient at exchanging O2 and CO2.
• It strengthens muscles involved in ventilation, results in better gas exchange.
• Exercise increases lung capacity for a greater capacity to inhale more oxygen.
• Consider air quality when exercising.
• To do a breathing exercise, lie down, inhale through the nose for 3 seconds, hold for 4 seconds, then exhale through your mouth for 5 seconds and imagine a mirror fogging up- Vagus stimulation.
• Repeat cycle over 10 breaths each day.

Nervous System:

• Regular exercise improves cognitive functions.
• Increases brain-derived neurotrophic factor (BDNF) for neuronal survival, growth, and plasticity.
• Exercise supports neurotransmitter balance such as monoamines, neuronal insulin sensitivity which is shown helpful to protect against Alzheimer's.
• Reduces neuroinflammation and calms the nervous.

Muscular System:

• Exercise improves muscle size and strength.
• If muscles are worked consistently, strength will develop as a result.
• This supports joints and lowers the risk of injury and pain.
• Strong muscles help maintain posture, stability, and balance.

Exercise Recommendations

• Incremental weight-bearing and weight-lifting (including body weight and resistance band) is optimal.
• Untrained muscles fibers fire asynchronously but trained muscles learn to fire together for maximum power.
• If 70% of the immune system resides in the gut as gut-associated lymphoid tissue (GALT).

Lymphatic System:

• Exercise promotes lymphatic drainage to boost the immune system.

• Daily movement and diaphragmatic breathing move lymph through the lymphatic system.

• Mini-trampolining encourages lymphatic drainage.

• Walk, if jumping is not an option because lymph vessels rely on movement for fluid return.

• Dry skin brushing also promotes lymph flow.

• Intensive exercise (greater than 1.5 hours, 55-75% aerobic capacity) can cause a temporary inhibition of immune function, lasting 24 hours.

• A higher incidence of upper respiratory tract infections is present in the days after strenuous endurance events.

Energy Production

• During exercise, the body produces energy (ATP) so that physiological functions are optimal.
• The dominant energy systems vary depending on exercise type and duration.
• There are 2 main energy delivery systems as follows

Aerobic:

• Oxygen is used to produce ATP.
• Energy is produced via glycolysis, krebs cycle and the electron transport chain when oxygen supply and usage can match energy demand.
• Carbohydrates and lipids are primarily used but can also use proteins as fuel in extreme conditions.
• It improves strength, stamina and good cardiovascular health.

Anaerobic:

• Produces small amounts of energy in the absence of oxygen.
• Phosphate energy system- the body uses phosphocreatine to create ATP in 5-8 seconds.
• Glycolytic energy system is the breaking down of glucose in absence of oxygen

Aerobic Exercise Options

• Walking sets the mind at rest, is helpful for stress and anxiety.
• Morning or evening walks can promote sleep improve communication with others.
• A daily walk keeps one away from bad news and over snacking.
• Walking for exercise should be brisk to rasie the heart rate.
• It is a low intensity aerobic exercise to improves cardio-respiratory fitness, to strengthen bones and calm the nervous system.
• Walking outdoors has exposure to microorganism that help the vagus nerve.
• Walk at least 3 times a week for 1hour each, and swing arms to mobilise drainage.
• Nordic walkingoriginated in Finland as a summer exercise.
• It decreases stress on hips and knees, increases circulation, strengthens upper body and lymphatic drainage.
• Poles are needed for nordic walking.
• Cycling causes less strain on joints.
• It also strengthens the immune system through cells.
• Use natural fibre whenever possible and a good bike.

Swimming Considerations

• Full body.
• For people with injuries.
• De-stressing.
• Avoid chlorinated water, swim in the morning.

Water Exercises

• Engages multiple muscles.
• Non weight bearing.
• Good for elderly and joint pain.
• Stimulates lymph flow.

Trampoline Exercises

• It boosts circulation.
• Vital for patients and lymph nodes.
• Benefits mineralization and improve.
• Lead to better core and feet.

Anaerobic

• Weights tone muscles
  • Warm up and use lighter weights and breathe out!
  • Don't overdo it.
  • Arnica oil or Epson salt baths.
• Overhead shoulder
• Strengthens what part
• Stand width
• Push weights up.
• Floor: upper of arm.
• Lie on back with ground
• At position
• wall improves needed

Squats:

body helps chain and

• Feet width apart Contract
• Aim for 3 sets of 10 sec

Bridge: core and posterior

Weight: psoas/

• Step one foot

• Trunk upright

• Feel stretch

• Hold each leg.

• Begin kneels

• Aim for 3

Flexibility

• Specific to stretch or tendon.
• Static held position.
• Moving 12 for range, core temp.

Static:

• Muscles -2 cooling down
• Range of motion
• Better performance
• Blood flow.
• You shouldnt' cold
• To stretch. Tricep upper roll.
• Extend
• Pull.
• Repeat attempt
• Bicep back, and spine so are

Cobra body fingers

Butterfly touch core and heels.

Dynamic Stretching

• The movements muscles go motions.
• Before exercises.
• The swings.
• Right hand
• There also a few circles
• Rotator as
• Side feet Perform

Neat what can burn up to the escalator. with the cars/

Guidelines

• Intensity can heart excellent
• Intensity building balance

Intensity heart max.

Impacts

• walking can burn balance Can be who have

High impact density for heart.

• Impact heart or high have or should get solid. The basis

Movement

• the basis
• For the the
• Mass, training with

Exercise for Ageing

Exercising in olders provides:

• The for the
• By and life.
• Resilience and the
• This will with joint and health and the
• With recommend.

Exercising for Stress

Things to consider:

• Cortisol high is the
• Also the for

Establish

• Light with system
• Activatation

Exercising for Stress

• Know to part
• The outdoors to
• Bodyweight to body

This lecture explores the relationship between nutrition and exercise, covering energy production, aerobic and anaerobic activities, and stretching. It discusses exercise strategies for various conditions like aging, stress, weight loss, and chronic pain. Individualized nutrition and exercise plans are also explored.