March 1, 2024

Exercise & Nutrition Tips To Help You Achieve Your Body Composition Goals

The team at WellCentric Health in Reno, NV, is dedicated to helping you achieve your ideal body composition through the principles of functional medicine. We specialize in understanding the unique intricacies of your body and lifestyle to offer personalized solutions that go beyond traditional approaches. Keep reading to learn how we use an integrated strategy of customized nutrition and targeted exercise, rooted in functional medicine, to unlock your body’s full potential.

The Importance Of Regular Exercise

Exercise isn’t just about losing weight; it’s a cornerstone of a healthy life. With its myriad forms, each offering distinct benefits, finding activities that you enjoy and that fit your lifestyle is key.

The Two Best Types Of Exercise

Aerobic Exercise: This includes activities like walking, jogging, cycling, and swimming. Not only does it boost heart and lung health, but it also plays a crucial role in weight management and metabolic function enhancement.

Anaerobic Exercise: Think weight lifting and sprinting. These high-intensity activities are excellent for building muscle strength, improving joint health, and increasing bone density.

Understanding Exercise Fundamentals

Achieving your fitness goals requires a strategic approach to two critical elements: Training Volume and Intensity.

Training Volume: This refers to the total amount of work you do, often measured in distance or time. Opting for more volume translates to longer, but less intense workouts.

Training Intensity: This is all about the effort you put in, whether it’s lifting heavier weights or pushing yourself harder during cardio sessions.

The relationship between volume and intensity is crucial. As one goes up, the other tends to decrease. This balance determines whether you’re doing aerobic or anaerobic exercise.

Body Responses To Exercise

Your body’s reaction to exercise determines how you should approach your nutrition.

Muscular Response: Exercise stimulates skeletal muscles, leading to adaptations like increased oxygen uptake and enhanced muscle fiber capacity. Aerobic training boosts oxygen delivery, while anaerobic training increases muscle size and strength.

Endocrine Response: Exercise triggers the release of hormones. Testosterone and Growth Hormone are vital for muscle growth, while cortisol can lead to protein breakdown. Insulin and Insulin-like Growth Factors contribute to muscle protein synthesis.

Overtraining: While exercise is fantastic, overtraining is a genuine concern. It can lead to decreased performance, muscle soreness, and hormonal imbalance. Pay attention to markers like changes in performance, body fat, and cortisol levels to avoid overtraining.

Nutrition: The Exercise Companion

Your body’s response to exercise is significantly influenced by your diet. Here’s how you can support your fitness journey with nutrition:

Energy Requirements: Active individuals must calculate their calorie needs based on their activity levels. Optimal calorie intake supports performance and recovery.

Carbohydrate Requirements: Carbs are crucial for replenishing muscle glycogen levels, reducing fatigue, and optimizing performance. Timing carb intake before, during, and after exercise can be highly beneficial.

Protein Requirements: Exercise increases protein needs. Aim for 1.5-2g per kg per day for regular exercisers. High-quality protein sources are essential.

Fat Requirements: Healthy fats support hormone balance, especially testosterone. Include them in your diet, but adjust based on your carbohydrate and protein intake.

Nutrient Timing: When you eat matters. Proper nutrient timing can improve energy levels, muscle growth, and recovery. Consider pre-training snacks, post-training shakes, and balanced meals.

Supplements: Essential Amino Acids, Vitamin C, Zinc, and Creatine are some supplements that may enhance your exercise performance. But remember, a balanced diet should always be the foundation.

Health Coaching From WellCentric Health In Reno, NV

Exercise is a powerful tool for improving your health, but it’s even more effective when combined with the proper nutrition.  By understanding the types of exercise, their responses in your body, and how food supports your goals, you can maximize the benefits of your fitness journey. So, lace up those sneakers, fuel your body right, and schedule an appointment for Health Coaching with WellCentric Health in Reno, NV to take the first step towards a healthier life.