What is health?
The vast amount of information about fitness and diet is evidence that at some point in our history we stopped eating and doing well and grew complacent. Nearly 40% of adults over the age of 18 remain overweight, which paves the way for countless illnesses.
Health becomes a passive desire, a boring goal, and takes time away from our more pressing ambitions. But even for those who understand the concept of health and are on the road, there is a sea of false information to engage where simple solutions dodge us and remain invisible. The purpose of this column is to start again. This time around, we offer simple, effective and practical insights into exercise and nutrition that will continue to withstand the rigorous scientific scrutiny.
There is more than one idea about health — it’s relative. Our response to all environments is often unique and different from each other. Similarly, a typical exercise routine or diet plan has many benefits. Some people will benefit and others will have little or no impact. To understand why this happens, it is helpful to know how our body generally uses food as an energy source and exercises as a means of improving physical and mental health.
Energy and calories
Imagine you are on vacation waiting for a morning tea overlooking the meadow. While calm and waiting for tea, a calm environment minimizes your emotional confusion, and when you enter this calm state of mind and body, all your organs continue to work and their It will continue to perform important functions.
The amount of energy your body needs during these conditions determines your basal metabolic rate (BMR). This is the basic amount of energy you need when you are awake. But as you continue to walk the day, certain activities may require more energy and increase your energy needs. The total amount of energy used throughout the day determines total energy expenditure (TEE). A staggering 45 to 70 percent of total energy is accounted for by BMR.
Everything you eat becomes an energy source and meets your BMR and TEE. Knowing the average BMR can be a good place to start to understand where you are standing now with respect to your energy needs. The average BMR for an adult male is 1,300-1,500 calories, and for an adult female it is 1,000-1,300 calories.
Total energy requirements strictly depend on your lifestyle. If you are a person who is calmly active through daily commuting or bouts of a brief walk, your total energy cost will be less than for those who are moderate or active.
Total daily energy expenditure includes BMR, NEAT (heat generation of non-exercise activity, that is, daily activity minus time in the gym or training session), and TEF (heat effect of food, simply needing food). Means the energy to be). To be absorbed and digested).
Calories simply refer to the amount of energy you get from the food you eat. One of the goals of every meal you eat in a day is to meet your basic and total energy requirements.
Calorie play
Our body responds naturally to calorie storage. This reaction has evolutionary roots. Our ancestors struggled to meet their daily food needs, and in response to this struggle our bodies adopted the quality to store as much energy as possible. Now, what happens if you burn more calories that day than you need, your body stores them.
What does our body store?
The obvious answer is fat. There is also glycogen stored for muscle energy. The body recognizes excess calories as a future source of energy, and if the body cannot use this energy, it accumulates as fat. This is a sign of an over-calorie diet.
On the other hand, calorie deficiency involves consuming less calories than the body consumes in a day, so the body draws energy from the stored fat.
Things necessary?
In both cases, nutrition is the shaft that holds the calorie umbrella in place. Allocation of calories using the right amount of major nutrients such as carbohydrates, protein and fat is the key to a good diet. You need to tie a knot between the calories you need and the major nutrients you need.
One of the effective ways to do this is to set fitness goals that determine the ratio of carbohydrates, proteins and fats. Your goal is the principle that determines the number of calories you need. If you are a person who wants to lose weight, it is imperative that you join a calorie-deficient diet. And even when you do that, you can add exercise to your mix to burn and balance the extra calories.
Your fitness goal is to properly retain the elements you need for your health. And it’s one of the best ways to engage in the science of health, which is the most reliable way to map your fitness journey. So what are your goals?
— Vikas, who turned from a business owner to an entrepreneur, is the founder of Fitpage and an evangelist for cardiovascular fitness. When not running his company, he can be found to run or lead primarily ambitious runners.
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