Nutrition and Exercise: Fueling Your Body for Optimal Health
What is Health?
According to the World Health Organization (WHO), health is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.
Load Weight
Different techniques allow you to carry weight with less risk to your back: traditional carrying, cervical carrying, diagonal loading, or lifting on a scale. In any case, keep the weight close to your body and only lift to chest height.
Nutrition and Physical Activity
Food contains numerous nutrients, or chemicals, responsible for providing energy to the body. There are different types of nutrients, some required in large amounts (carbohydrates, proteins, fats, water) and others in smaller doses (vitamins and minerals).
Carbohydrates
Carbohydrates provide significant energy. They are stored in the muscles and liver, but excessive consumption can lead to fat storage. They are the primary fuel for both short (anaerobic) and long-duration (aerobic) exercise.
Lipids (Fats)
Lipids, or fats, are the largest energy reserve during physical activity, with unlimited storage capacity. However, excessive fat intake leads to obesity. Fats serve as energy reserves, insulate and protect the body, transport substances, and form part of cells, tissues, and hormones. During physical activity, fats are metabolized (burned) only in the presence of oxygen (aerobic exercise). This makes them essential fuel for moderate-intensity activity lasting more than 30-40 minutes.
Proteins
Protein is an exceptional energy source, used only in cases of extreme malnutrition when carbohydrate and fat reserves are depleted. Proteins can be animal- or plant-based and have many functions: cell and tissue formation (e.g., muscle), blood clotting, oxygen transport, muscle contraction, antibody formation, and cell balance regulation. Proteins are important for strength sports, aiding muscle growth and development, but are not a primary energy source during typical physical activity (unless exceeding 6 hours).
Vitamins and Minerals
Vitamins are required in small amounts to regulate metabolism. Excessive consumption does not offer additional benefits and can even be toxic (e.g., vitamins A and D). Many vitamins play a role in physical activity; for example, vitamin C is essential for bone, ligament, and blood vessel formation.
Minerals are inorganic elements representing 4% of body weight. Like vitamins, they are needed in small amounts. Their functions include body structure formation (teeth and bones), metabolic regulation, and functions like muscle contraction and heartbeat. Calcium, iron, sodium, and potassium are essential minerals for physical activity.
Water
Water comprises 50-60% of body weight and is fundamental for bodily functions. It has zero energy value. Its main functions include maintaining body shape, transporting nutrients and waste, metabolizing nutrients, lubricating joints, and regulating body temperature.
During physical activity, the body cools itself through sweating, leading to water loss. The body can only recover 50% of water loss spontaneously during exercise. Therefore, it’s crucial to drink water before feeling thirsty to minimize dehydration. Drinking plenty of water after physical activity is also essential. For prolonged exercise, drink water every 15-20 minutes.
Recommendations for Healthy Physical Activity
A health-oriented training program should include:
- Activity Types: Aerobic endurance (3 days/week), strength training (2 non-consecutive days/week), and flexibility (daily).
- Frequency: 3-5 days/week.
- Duration: 30-60 minutes per session.
- Intensity: 55-65% of maximum heart rate for endurance and 55-65% of maximum weight for strength training.
Breathing
Breathing facilitates gas exchange, providing oxygen and removing carbon dioxide. It also plays a vital role in maintaining the body’s pH balance.