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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Sunday, July 6, 2008
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NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Sunday, July 6, 2008
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Athletic Training |
Diet & Exercise06/11/2000 02:53PM |
I want to eat a healthy diet and tone up i want to know what exercise is good for areas like: Buttocks, Stomach, Chest and arms and what i should be eating as some times i eat very little.
Your question is a two part question involving experts from both nutrition and athletic training. Here, I will answer the nutrition portion and forward the remainder of the question to athletic training. Look for their answer in 2-3 days.A healthy diet is one that follows the guidelines of the Food Guide Pyramid. This includes eating in moderation from all five groups of the pyramid (breads/starch, fruit, vegetables,and meat/meat substitute).
Bread, cereal, rice and pasta group (6-11 servings a day)-These contain carbohydrates for energy. Include many whole grain products which have the added benefits of fiber. A serving is equivalent to 1 slice of bread, 1/2 cup of cooked pasta, rice or cereal and 1/2 hamburger bun, just to name a few.
Fruits(2-4 servings a day) and Vegetables (3-5 servings a day)-Both provide important vitamins and minerals, along with carbohydrates and fiber. One fruit serving is equal to one small piece of fruit. For vegetables a serving is equal to 1/2 cup cooked vegetable or 1 cup raw vegetable.
Milk, yogurt, and cheese group(2-3 servings a day)-These foods provide protein, calcium, phosphorus, Vitamins A and D, and B vitamins. Servings sizes include 1 cup milk or yogurt, or 1 1/2 ounces of cheese. For the leanest fat contain, choose dairy products like skim or 1% milk.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group (2-3 servings a day)-These provide protein, iron, zinc, and B vitamins. For example one serving is equal to 2 1/2-3 ounces of cooked meat, 1 egg or 1/2 cup of beans.
The last section of the pyramid is the fats, oils and sweets. This is not a food group, but is included in moderation in a healthy diet.
Remember to start slow. Focus on including one new nutrition behavior each week, such as striving for the recommended intake of fruits and vegetables or increasing your milk intake. With each week, you will feel the difference healthy eating can produce.
Weight training will help tone up the areas that you mentioned. Exercise should be performed ideally three times a week and should cause fatigue in those muscle groups. Typically, it is recommended to start at 3 sets of 12 to 15 repetitions and as strength is developed, you can start adding more weight and decreasing the number of repetitions. I would suggest a visit to your local fitness professional for individual instruction in a workout program to allow you to safely meet your goals. Good Luck!
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Janine Oman, MS, PT/ATC Asst AD Sport Performance, Department of Athletics Instructor Athletic Training Division at OSU School of Allied Medical Professions College of Medicine The Ohio State University |
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Lisa Cicciarello Andrews, MEd, RD, LD Adjunct Faculty College of Nursing University of Cincinnati |
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