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REDUCE THE AMOUNT OF SALT IN YOUR DIET
Too much salt is one of the factors which causes high blood pressure. The average daily need is
ca. 3 - 5 g. However, many people consume 15 - 25 g and more per day. Foods like pre-cooked meals,
canned food, or chips contain a particularly high proportion of salt.
The loss of salt through physical activity does not need to be replaced with regular salt.
CONSUMPTION OF FOODS WITH HIGH FIBER CONTENT
Fibers are the parts of food which are indigestible to the human stomach. They stimulate the functio-
ning of the bowels and provide nutrition to the bacteria in the large intestine. In order to eat a sufficient
amount of fibers your diet should contain a high proportion of products made of whole wheat (bran,
linseeds, cereals), vegetables, salad and fruit.
REDUCE RESPECTIVELY AVOID STIMULANTS
Alcohol contains many calories and slows down regeneration.
Nicotine helps developing vascular problems and can considerably reduce your endurance
performance.
DRINK WHILE DOING SPORTS
Perspiration is a natural part of doing sports. A loss of fluid of as little as 2 % of your body weight (corre-
sponds with a loss of about two liters through perspiration) will already notably reduce your performan-
ce ability. Therefore you should drink a sufficient amount of fluids especially during the work-out, ideally
200 to 250 ml (7 to 9 fluid ounces) every 10 to 15 minutes. In the course of one day you should drink 3 - 5
liters. The more physical activities you do and the more you perspire the more you should also drink. Use
isotonic drinks or diluted fruit juices to quench your thirst and as an ideal replacement for used electrol-
ytes (calcium, magnesium, potassium) and carbohydrates.
CROSS TRAINING
To ensure an optimal performance of your body you have to exercise the cardiovascular system as well as
your muscles. A cross training ideally consists of three parts:
1. Systematic muscle work-out
(Exercising for the purpose of building muscle, body shaping, power endurance and alike,
see "How should I exercise")
Systematic muscle work-out allows you to shape up and helps support the human skeleton. This
support prevents you from exerting too great a strain on a single body part (i.e. knee or hip joints,
spinal column, etc.).
2. Specific endurance work-out in each category
(Exercising for example with fitness bikes, ellipticals, treadmills, steppers and alike)
An endurance work-out improves your cardiovascular system and causes an increase in burning fat
and calories. It will melt those extra pounds and therefore accentuate your muscles.
3. A balanced diet with the "correct" amount of calories
(see "Diet and Lose weight")
Your diet should be in balance with your work-out: high in carbohydrates, low in fat and high in
protein particularly when doing the Power work-out.
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