The discussion board is a place where we extend the conversation to connect and give greater depth and meaning to our learning. Students are expected to post and respond to discussion boards in a thoughtful and coherent way. You will participate in responding for this course using the N.O.W. format.

Please respond to your peers post by:

N Notice something of interest

O Offer a comment

W Wonder about something

Rebecca Stevens
I learned in this chapter the many benefits of physical activity including improved balance, better sleeping habits, enhanced heart function, and stress reduction, among others. In addition, when exercising, skeletal muscles store glycogen more efficiently so that more glycogen fuel is available, and oxygen is delivered more efficiently to muscles which increases the ability to use fat for fuel. Learning about the numerous advantages to exercising, I would love to start. My biggest issue is the time factor since I do have two jobs and not much spare time (or energy), but even if I can squeeze in a little bit of exercise every now and then, I know I should. My jobs involve more of heavy lifting rather than aerobic exercise, though I am on my feet for hours on end each day.

Each week, we should engage in 150 minutes of moderate intensity aerobic exercise or 75 minutes of vigorous exercise with muscle-strengthening activities 2 or more days per week. I used to go for runs and would love to start that again outside in my local park. I would also love to start lifting weights again to tone up a bit a couple days per week at home as I did in the past.

Before working out, it is essential to fuel up two hours before exercising by drinking water, eating healthy carbohydrates (whole grains, fruits, vegetables) and avoiding saturated fats. Keeping your body hydrated during exercise with frequent small amounts of water is necessary as well and during longer, high-intensity workouts it is a good idea to eat 50-100 calories every 30 minutes of healthy carbohydrates (ex. Bananas). After working out, drinking water to rehydrate is important, eating carbohydrates (to replenish carbohydrates lost during exercise), and eat protein to help repair muscles (Food as Fuel Before, During and After Workouts, n.d.). An article I read also mentions that the best way to determine hydration needs for all athletes is to monitor body weight changes from before to after exercise and if youve lost weight, the next time you exercise you should make sure to drink an additional sixteen ounces of fluids for each pound lost. If weight was gained, you can cut back a little on fluids (Radcliffe, 2018). These are all things that are necessary to keep energy for exercise and things I would abide by when exercising.

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