what i learned in p.e

there many things i learned like how to live a healthier life by execising properly.not taking to much things at once like lifting weight you should now how much weight you can lift so you dont hurt your self and eating properly taking in mineral, vitamines, and all other good stuff that your body needs.i should now i always eat hamburgers and pizza it may feel good but afterwards you feel bad and tire.now some of the times i eat healthier like bananas they have natural sugar.i like some fruits but they dont satisfy my hunger but im getting use to eating them.what i learned to is that many people that live healty and exercise live longer who dosent want to live longer i do i will try  to exercise during the summer. i want to play soccer next year

Do you wonder why you cant I live healthy? Maybe you are not following the five health related fitness components to get healthy you wonder what are those you ask you just have to follow five components this are muscular strength, muscular endurance, cardiovascular, flexibility, and body composition. We will star with muscular strength this is very important because you use this every day for working or doing chores around the house. You will lose this strength as you age so you have to exercise to live a high quality life what you can do is improve all of this five related components are starting with muscular strength. Muscular strength is what you use every day work or lifting weights is the force that you put out. What you can do to increase this is lifting weights or anything heavy but not to heavy for you star at a weight that you feel comfortable with or you can hurt your self. The second to a better heath is muscular endurance is how long you can sustain the activity. That is very important if you play for a long period of time. There are two types slow twitch witch means that you are going to sustain that activity for long but not give it 100%. Fast twitch means that you are going to give 100% but not last long you are going to tire out fast. The next component is cardiovascular this can be achieve by doing a brisk walk, jogging, swimming, and other exercises that keep you heart beating more that 10 minutes. This is the ability to generate energy by delivering blood and oxygen to the body. Flexibility is another component that you may want to tackle. Flexibility is the ability to move joints and muscles to there fullest the best way to help your muscles is to stretch if you work in a office don’t take a lunch break take a stretch break and you could be more active like were you stretch like karate, and dance classes. Body composition is the ratio lean muscle to fats in the body. A good work out is to stretch 5-10 minutes.

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www.healthline.com/hlboo#5D6121            

Proper hydration is required when you have a exercise routine because of the risk of dehydration. The sweat you lose comes from blood plasma. When you lose this blood volume it decreases and you get what is call dehydration. When you dehydrate you lose your capacity to carry oxygen to your blood cells to exercise. When you are going to exercise weight your self first and then at each end the weight you lose is probably all sweat so you may want to get that back by drinking the right amount you lost but you may not want to drink so much because of gain of more weight. Sports drinks are good to hydrate but only if you exercise for a long period of time like a marathon, ironman, or ultramarathon. But if don’t the best choice is to drink water. Because if you exercise for 30 minutes you will not need to replace the minerals that you lose if you were exercising for five hours you would want to drink sports drinks to replace those minerals. You would ask your self so how much of hydration should I drink. At the beginning of your exercise routine drink about 15-20 fl oz this will be 2-3 hours before exercising. During your exercise routine you may want drink 8-10 fl oz every 10 min during exercise but if exercising for more than 90 minutes drink only 8-10 fl oz of a sport drink. then at the end drink 20-24 fl oz for every 1 lb lost.          file:///Users/73304/Desktop/sportsmedicine.about.com:.webloc

six basic nutrients

There are six basic nutrients for good health and performance. This are carbohydrates, protein, fat, vitamins, minerals, and water. Carbohydrates are the source that gives you the ability to do work or exercise they also give proper organ function. You may find this in foods like whole grain, vegetable’s, fruit, and beans there two kinds of carbohydrates simple carbohydrates and complex. Simple carbohydrates can be find in lollipops because of the sugar but there are better if you get them from fruits because of the vitamins, and fiber in them. Complex carbohydrates you can get them from grain products such as bread, cracker’s, pasta, and rice. Just like simple there are better ones than others like process are not good for you because they removed the nutrients and fiber unrefined are better because of the minerals and vitamins and helps your digestive system work well from the fiber that this unrefined products have. The second one is protein you need protein so you build up, maintain, and replace the tissue in your body. You can find protein in beef, poultry, fish, eggs, and dairy products it’s also what your organs are made up of. The third is fat provide us with energy protects bones keeps us warm in the cold and carry fat soluble vitamins throughout the body. You can get this by eating burgers well anything with fat in it. Vitamins are substances that your body needs to grow normally. There are 12 vitamins there are a, c, d, e, k and b vitamin and other ones you can get vitamins from regular foods you eat. Minerals are essential for the living cells and metabolism of your body you can find minerals in red meat, such as beef, is good source of iron. Water is good for you if you had a long run it hydrates your body from all the sweat. You can find this in well water file:///Users/73304/file:///Users/73304/Desktop/Minerals.weblocDesktop/MedlinePlus-file:///Users/73304/Desktop/www.hsph.harvard.edu:.webloc%20Vitamins.weblocfile:///Users/7330file:///Users/73304/Desktop/kidshealth.org:kid:stay_healthy:food:protein.html.webloc4/Desktop/kidshealth.org:kid:stay_healthfile:///Users/73304/Desktop/Fat%20-%20Wikipedia,%20the%20free%20encyclopedia.webloc

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