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Tailored body sculpting

  There are currently numerous workout and nutrition programs with advertisements across all forms of media. Social media is overly saturated with nutrition and exercise programs promoting various approaches as well as magical pills or products to get outrageous results in record time whether they are attainable, practical, or healthy. The purpose of this document is to discuss the good, bad, and ugly claims and aspects of some of the fitness industry. A goal is to distinguish fact from fiction and healthy from unhealthy. The goal here is not to attack any particular program or product, but instead to demonstrate that healthy, tailored, and targeted routines are far more beneficial for a large variety of reasons. Blatant misinformation to promote programs, products, or services is often propagated in the fitness industry of today. The ultimate goal should always be to provide healthy and effective programs targeted to the very specific goals and needs of the individual     The first st

Training in the heat

  Many people look forward to summer temperatures after several months of winter cold. People like to get outside and become more active  as the  temperature  rises. As summer approaches, it becomes important to become acclimated and be adequately hydrated to avoid heat illness. This document will discuss physical adaptations to heat, hydration, and heat illness with treatment if necessary.      As most people are aware, normal body temperature is 98.6 degrees Fahrenheit or 37 degrees Celsius and is influenced by environmental conditions and physical activity. During exercise, there is a rise in body temperature from increased blood flow and heat produced by muscle contraction. In response, heart rate is elevated to accommodate muscle contraction, but also to dissipate heat through the skin. Sweating is also initiated. During physical activity of sufficient intensity, the body may produce heat up to fifteen to twenty times greater than at rest. Approximately twenty-five percent of ener

Glycemic index, load, and insulin response

Glycemic index refers to the potential of a food to raise blood glucose levels. This value may be a useful tool to benefit people with diabetes management and those desiring weight loss for improving health, aesthetics, longevity, and quality of life. Pure glucose has a glycemic index of one hundred. Foods are classified as high, moderate, or low based on this comparison. A high glycemic index is seventy or above. Moderate is fifty-five to seventy. Low is fifty-five or below. The glycemic index was once thought to demonstrate quality of carbohydrates. The prevailing thought was to avoid simple sugars and carbohydrates and consume more complex carbohydrates. Complex carbohydrates can have a high variability in glycemic index, glycemic load, and insulin response. In studies, many times the exact same food has had a variable glycemic index. The glycemic index was developed to classify foods solely on the ability to raise blood glucose levels using glucose itself as reference point. Theref