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Triglycerides are types of fat that are commonly found in the human body. The name ‘triglyceride’ means a combination of three kinds of fats combined with a form of glucose called glycerol. The three kinds of fats are - unsaturated fats, saturated fats, and a combination of both.
Triglycerides are majorly present in the fat deposits in the body. These are also present in the blood. These hold on to unused calories in the body and reserve them for future use.
There are two ways your body receives triglycerides.
Most of the foods we eat are sources of triglycerides. Excess fat in food directly gets stored as triglycerides, while excess carbohydrates and sugars are converted to triglycerides by the liver and stored.
Your triglyceride levels increase when you consume more calories than what your body can burn. When you exercise, you burn extra calories and hence prevent the increase in triglyceride levels.
A 1982 study analyzed the levels of triglycerides in endurance athletes after long sessions of working out. The study concluded that there was a significant decrease in serum triglyceride levels after 1-hour and 2-hour sessions of exercise.
Another study considered the effects of aerobic exercise on serum triglyceride concentration levels. The study included 38 patients with existing Coronary Heart Disease (CHD). One group underwent aerobic training for eight weeks, and the other group remained sedentary.
The study concluded that people who exercised showed a lowered concentration of triglyceride levels.
A large-scale 2014 study analyzed the results of 13 independent studies relating aerobic exercise, resistance training, and combined exercise on triglyceride levels. According to the study:
Triglycerides are major energy sources in the body. Every unit of triglyceride contains more energy than one unit of protein or carbohydrates. That is why you feel full and sated when you eat a fat-based meal.
When you consume triglycerides, they reach the intestine. Here, they are combined with particles called lipoproteins. Lipoproteins transport lipid (fat) molecules through the plasma to other parts of the body.
Lipoproteins take the triglyceride particles to different muscles and tissues that need energy.
Triglycerides are stored in the fat tissues and the liver in the body. If you are suddenly deprived of food and are starving, stored triglycerides are broken down in the fat tissues and are used for energy. Triglycerides are hence very important backup energy sources.
According to the National Cholesterol Education Program (NCED), here are the different categories based on recommended triglyceride levels.
Familial Hypertriglyceridemia - This is an inherited condition where the liver overproduces Very-Low-Density Lipoproteins (VLDL). VLDLs are responsible for carrying triglycerides to the tissues of the body from the liver. High VLDL levels also increase blood triglyceride values.
The Cysteine and tyrosine-rich 1 gene (CYYR gene) contains instructions for the production of the CYYR protein. The exact functionality of this protein is not understood yet.
rs222158
The A allele of the SNP rs222158 of this gene affects triglyceride training-response. This allele is associated with decreased triglyceride levels in response to exercise.
The GLT8D2 gene (Glycosyltransferase 8 Domain Containing 2 gene) is responsible for the production of the GLT8D2 protein. This protein plays a role in glycosyl transfer.
rs2722171
The RBFOX1 gene (RNA Binding Fox-1 Homolog 1 gene) produces the RNA binding protein fox-1 homolog 1. Abnormalities in the protein can lead to neurodegenerative diseases.
rs1906058
The type of exercise - If you want to bring down your triglyceride levels with exercise, choosing the right workout regime is important.
Aerobic exercises are the best choices for lowering triglycerides. You can also try resistance exercises. High-intensity exercises are better as they quickly burn fat and help lower your triglyceride levels.
Excess fat consumption - When you keep consuming excess fatty-foods, even when you exercise rigorously, the body will always have excess fat reserves, and hence the triglyceride values will not decrease.
Excess carbohydrate consumption - People who consume excess carbohydrates and simple sugars are at high risk for developing high levels of triglycerides. This condition is called carbohydrate-induced hypertriglyceridemia.
Studies show that when more than 55% of the energy consumed is through carbohydrates, the body works in converting excess carbohydrates into fat.
As a result, even if you are controlling the amount of fat you consume and are working out, your triglyceride levels will not reduce as much as you expected.
Smoking - A study compared the fasting triglyceride levels in smokers and non-smokers. It concluded that smokers had high fasting triglyceride levels when compared to non-smokers.
Another study analyzed the effects of smoking on aerobic capacity and concluded that the muscles in the bodies of smokers receive less oxygen than in non-smokers, and hence smokers are unable to perform intensive workouts.
Smoking increases triglyceride levels and brings down a person’s ability to exercise effectively. As a result, in smokers, exercising does not cause a considerable reduction in triglyceride levels when compared to non-smokers.
Triglyceride levels can be identified with a simple blood test. When your blood shows higher levels of triglycerides, here are risk factors to consider:
Try a combination of exercise and a calorie-restricted diet
The more regularly you work out, the more fat your body will burn. Studies show that when you don’t exercise and go on a calorie-restricted diet, it doesn’t affect triglyceride levels as much as exercise does. A combination of moderate to high-intensity exercise and a calorie-restricted diet plan works wonders.
Change your diet plan
Opt for a high protein and moderate fat and carbohydrate diet. A high-fiber diet is also considered beneficial. Restrict consuming trans and saturated fats. These changes help you exercise better and, as a result, reduce your triglyceride levels.
Slowly build your stamina
Sometimes, existing health conditions, age, and other related factors can prevent a person from taking up exercising. In that case, slowly build up your stamina. Start with low-intensity workouts like walking and then move on to aerobic and resistance training. With time, you will be able to work out enough to lower your triglyceride levels.
https://en.wikipedia.org/wiki/Triglyceride
https://www.heartuk.org.uk/cholesterol/triglycerides
https://www.uofmhealth.org/health-library/zp3387
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=56&contentid=2967
https://www.medicinenet.com/how_to_lower_triglycerides_naturally/article.htm
With the beginning of the human genome mapping in 1990, there were hopes of finding the “gene for sports”. As it turned out, it wouldn’t be the most straight-forward thing ever. Athletic performance is not related to one factor only.
It is a complex system of interrelated intrinsic (genetics, physiological and psychological conditions) and extrinsic (training, and nutrition) factors. Some athletes seem to be gifted and have demonstrated extraordinarily high-performance levels.
Sports genetics is still a recent field of investigation. Due to its complexity, it is challenging to determine which genetic factors help increase or improve someone’s performance. By 2009, more than 200 genetic variations had been associated with physical performance and more than 20 variations associated with elite athlete status.
The most studied variations are related to the ACE and ACTN3 genes. The ACE (angiotensin-1 converting enzyme) gene codes for an enzyme that controls blood pressure. An ACE I/I genotype is related to endurance performance and higher exercise efficiency, while an ACE D/D genotype is associated with strength and power performances.
The ACTN3 gene codes for alpha actinin-3, a protein found in the fast-twitch muscle fibers used in explosive activities. These fibers provide quick bursts of strength. Many studies discovered that having the R allele of the ACTN3 gene, which produces the normal alpha actinin-3 protein, is common in athletes who rely on strength and speed. Sports that require rapid muscle contractions include boxing, baseball, and sprint races.
Another version of the ACTN3 gene (the R577X variant or the X allele) results in a complete absence of the alpha actinin-3 protein. It limits the proportion of fast-twitch muscle fibers and increases the proportion of slow-twitch fibers, without causing any diseases. Some studies found that this variation is more common in endurance athletes such as cyclists, cross-country skiers, and long-distance runners.
In the 2008 Olympics, Jamaica had the 4 fastest women sprinters in the 200 meters event. Interestingly, 98% of Jamaicans have the R variant of the ACTN3 gene. This variant produces the alpha actinin 3 protein that provides quick bursts of energy.
While some researchers focus on variations that increase performances, others are interested in genes related to injuries and the ability to recover from them. Tendinopathy is a common injury among athletes. It causes burning pain, and reduced flexibility. This tendon injury takes up to six months to heal. Polymorphism within COL5A1 and TNC genes has been associated with Achilles’ tendon injuries, which can be completely debilitating for some athletes. Also, variants in the MMP3 gene that plays a role in connective tissue wound repair can increase the risk of other tendinopathies.
Polymorphism within COL5A1 and TNC genes has been associated with Achilles’ tendon injuries, which can be completely debilitating for some athletes.
The frequency of genetic variations related to athletic performance differs across ethnic groups. For example, 25% of Asians, 18% of Caucasians, 11% of Ethiopians, and 2% of Jamaicans and US African Americans have the XX genotype of the ACTN3 gene. Jamaicans have an interestingly low frequency of XX genotype, which might explain why in the 2008 Olympics Jamaica had the four fastest women at the 200-meters sprint, four of the top six at 100 meters, and the fastest man at 100 meters.
A lot of athletes were lucky enough to have specific genetic variations that gifted them with what some people would call “superpowers”. One man who needs no introduction, the Jamaican Usain Bolt, finished his sprinter career with the title of the fastest man alive. Bolt won consecutive World Championships, from the 100 meters and 200 meters sprints, all the way to the 4 x 100-meter relay, bringing home more gold medals that one would care to count, spanning from 2009 to 2015. Imagine running 100 meters in 9.58 seconds. Insane, or should we say Usain, isn’t it? Unsurprisingly, Bolt is one of the 98% of Jamaicans with the ACTN3 R allele, giving him, to say the least, a considerable edge in feats of strength and speed.
Usain Bolt who set an incredible record of running 100 meters in 9.58 second has the ACTN3 R allele.
Another athlete worth mentioning is Eero Mantyranta, one of the most successful Finnish cross-country skiers to have walked - or skied- the earth. Mantyranta, who passed away in late 2013, had a rare genetic variation in the EPOR gene that made his body overproduce red blood cells. Red cells convey oxygen to the muscles; The equation from that point on is not exactly quantum physics: the more red blood cells one has, the happier the muscles, the longer they perform.
Skiing legend Eero Mantyranta was found to have a rare genetic variation in the EPOR gene that made his body overproduce red blood cells. This pushed more oxygen to his muscles, thereby increasing their efficiency.
To put it simply, you just don’t run out of gas as fast as your average Joe: You’re more endurant. That’s why some athletes dope themselves by injecting erythropoietin (EPO) into their systems, a hormone that stimulates red blood cell production. Mantyranta, with his EPOR variation, boasted a red blood cell concentration 50% higher than the average population. He took the golden medal for the 15km race home with an astonishing 40 second advance time on his closest competitor, an achievement never done before, and never accomplished by anyone else ever since.
And now, all the way from the snowy slopes to the depth of the swimming pool, an article on the role of genetics in sports wouldn’t see the light if Michael Phelps’s name wouldn’t appear in it somewhere! An American swimmer better known for having a total of 28 Olympic medals under his belt. Phelps is 6 feet 4 inches tall, however, he has the torso of a man 6 feet 8 inches tall and the legs of a man 8 inches shorter. His disproportionately large chest enables him to have a longer wingspan (the distance from fingertip to fingertip when the arms are stretched out to the sides) than your average human being. The longer your wingspan, the further you can reach, or in Phelps’s case, the further he can stroke.
Great swimmers have disproportionate arms length and wingspan compared to the average person. Michael Phelps' lower body is proportionate with that of someone of 5'5" height, while his upper body is proportionate with that of a 6'5"tall individual.
On top of that, Phelps has hyperextended joints which, paired with his size, enables him to use his legs like flippers, thrusting him through water. In addition to special body proportions, Phelps’ genetic profile also provides him with a lower-than-average lactic acid production. The body produces lactic acid in response to high-intensity activity, which makes you feel tired and sore. Michael the “Flying Fish” Phelps produces low levels of lactic acid, exponentially decreasing his recovery time. Between his genetic profile and his sheer will, Phelps is without doubt, an elite swimmer and one of the most successful athletes having swam the earth’s swimming pools.
Another athlete boasting lower-than-average lactic acid levels, and therefore having never (or almost never for what we know) experienced muscle cramps is Dean Karnazes, an American runner. This athlete has a rare genetic variation that allows his body to rapidly flush lactic acid from his system. Typically, as you exercise, the body converts glucose to energy which produces lactic acid as a by-product. As it builds up in the muscles, it begins causing cramps and fatigue as a signal to stop whatever physical effort you’re undertaking. However, Karnazes is lucky enough to never receive those signals, thus enabling him to keep running for long, long periods. This genetic variation allowed Karnazes to complete fifty marathons in fifty states in fifty days in 2006: that’s one marathon a day without recovery time or rest. He also took it an extra mile (miles actually) further by running non-stop for three days in a row.
Although athletic performance is a multifactorial trait determined by both genetic and environmental factors and their plethoric interplay, a genetic profile may serve as an additional tool assisting athletes and their coaches to choose a specific sport that best matches their talent. Despite seemingly similar metabolic characteristics of all power performances, it seems that different genetic makeup enables an athlete to excel in speed-oriented sports like sprints or in strength-oriented sports like weightlifting. The future of genetic studies involving athletes is promising. However, it’s a very long way until we figure out the exact role of genetics for each different sport and what are the variants (at the molecular level) accounting for better performances and their mechanism of action.
This inadvertently gives birth to a vast array of questions and issues: Do the suggested genes and their variants give similar advantages to different age groups such as kids and adolescents? Will genetic testing and gene screening be enough to predict performance or tailor workout training programs for athletes? Will gene manipulation become, along with doping, the newest threat to sports’ ethics? Will genetic manipulation one day take a toll on both the physical and mental health of athletes?
Glucose response or glucose tolerance is a measure of how fast your body can push glucose from the blood into the muscles and tissues. It is the ability to move glucose load.
Your glucose tolerance can be determined by a glucose tolerance test, which is also used for diabetes diagnosis. The glucose tolerance test helps identify any abnormalities in how your body responds to glucose after a meal.
How’s the test done?
In a healthy individual, a spike in glucose is seen within the first 15 minutes of glucose ingestion. The levels reach the peak at about 30 minutes after ingestion. After 30 minutes, a progressive decline is observed - the 2-hour value should ideally be 25% more than the fasting value - measurement of blood sugar levels after an eight-hour fast. A fasting value of less than 100 mg/dL is considered normal. At 3 hours, the glucose levels should reach the baseline. However, for people with impaired glucose tolerance, the 2-hour value is much higher than the fasting value. For people with diabetes, the glucose value continues to rise till the 2-hour study period.
Exercising contributes to blood sugar maintenance by increasing insulin sensitivity. If your body is sensitive to insulin, it means that it can transport glucose from your blood into the cells to be used as an energy source. Exercising promotes glucose uptake by the muscles. This helps lower blood sugar levels. According to a study, a single bout of exercise can increase insulin sensitivity for at least 16 hours post-exercise.
Genes modify the effects of regular physical activity on glucose homeostasis - the maintenance of balance of insulin and glucagon to keep blood sugar levels in check. People with certain changes in genes involved in blood sugar regulation, may have a lesser insulin response than others.
The PPARG gene contains instructions for the production of a protein called peroxisome proliferator-activated receptor-gamma. It plays a critical role in regulating insulin sensitivity and glucose homeostasis and can be associated with improved insulin sensitivity.
Additionally, PPAR-gamma has been implicated in the pathology of numerous diseases including obesity, diabetes, atherosclerosis, and cancer. This gene regulates the functions of other genes as well.
A loss-of-function mutation in the PPARG gene has been associated with insulin resistance, increased blood sugar levels, and increased risk of obesity. Loss-of-function mutations refer to changes in genes that result in reduced or complete loss of gene and protein function.
rs1801282
rs1801282, also known as Pro12Ala, is a single nucleotide polymorphism, or SNP in the PPARG gene. This SNP has been studied to modulate the glucose response upon endurance training. According to a study, the Ala carriers, or G allele carriers (people having GG type) experienced better improvements in glucose and insulin metabolism in response to endurance training.
White blood cells express cytokines. Cytokines are a group of proteins that are expressed by the immune system. They play an important role in cell communication, especially during immune responses.
Some of these cytokines are termed interleukins - abbreviated as IL. IL6 or interleukin 6 is a cytokine that is produced at the site of inflammation. The IL6 gene contains instructions for the production of IL6 protein. Studies suggest that people who are susceptible to type 2 diabetes display features of low-grade inflammation years before the disease sets in.
The IL6 gene, other than its role in immune regulation, also influences glucose homeostasis and metabolism.
rs1800795
rs1800795 is an SNP in the IL6 gene. This SNP has been associated with the circulating levels of the IL6 cytokine. Studies have shown that the C allele of this SNP plays a role in decreased production of IL6 when compared to the G allele.
According to a study, there are differences in training-induced changes amongst the CC, CG, and GG types. The G allele was found to play a role in significantly decreasing the glucose concentration when compared to the C allele.
The LEPR gene contains instructions for the production of a protein called the leptin receptor. The leptin receptor is turned on (activated) by a hormone called leptin. Leptin is released by fat cells. This hormone plays a role in regulating the satiety response in the body. A positive association has been recorded between the size of the fat cells in your body and the amount of leptin hormone - that is, the larger the fat cells, the more the leptin hormone levels.
Leptin has also been associated with glucose homeostasis. It regulates blood sugar levels either by direct or indirect action. Leptin can directly act on peripheral tissues like adipocyte (fat) tissues and muscle tissues or indirectly on the central nervous system.
Even in the absence of insulin, leptin can regulate blood sugar levels.
rs1137100
rs1137100 is an SNP in the LEPR gene. This SNP has been associated with glucose tolerance and insulin response. It is also called K109R polymorphism. According to a study, K109R modulates exercise-induced changes in various measures of glucose homeostasis. The study revealed that 109R allele carriers or the G allele carriers had a better glucose response to physical activity when compared to K109 allele carriers or A allele carriers.
Out of the three macros - carbs, proteins, and fats - carbs have the most effect on blood sugar levels. The spike in blood glucose depends on the type of carbs (simple or complex) and the glycemic index (GI) of the food. GI is the measure of how much specific foods increase blood sugar levels.
The effect of fatty foods is seen more profoundly in people with diabetes. They tend to experience a higher insulin resistance upon fatty food consumption. That is, they may require more insulin to regulate their blood sugar levels.
In people with diabetes, consumption of caffeine leads to disruption in glucose metabolism. However, in healthy individuals, it has been known to increase insulin sensitivity; therefore, it lowers the risk of type 2 diabetes.
Alcohol can either increase or decrease your blood sugar levels, depending on how much you drink. The liver plays a role in glucose homeostasis by releasing glucose when the levels are lower in the body. When alcohol is consumed, the liver gets busy with breaking down the alcohol. This can lead to low blood sugar levels.
The dawn phenomenon refers to the natural increase in blood sugar levels that occurs early in the morning. This is due to the changes in the hormonal levels in the body. It occurs both in people with and without diabetes. In healthy people, the insulin release is triggered, which brings the blood sugar levels back to normal. However, in case of diabetes, this doesn’t happen. As a result, those with diabetes may experience certain symptoms associated with elevated blood sugar levels.
Even partial sleep deprivation can contribute to insulin resistance. This, in turn, can increase blood sugar levels.
The different stages of the cycle impact your glucose levels in different ways. This effect can vary from woman to woman and even from month to month! While some women have reported an increase in blood sugar levels during their periods, others report a sharp decline in sugar levels! A few days before, after, and during your periods, the levels of estrogen and progesterone change. This can induce temporary resistance to insulin which can last for up to a few days and then drop off.
While any regular physical activity can help control blood sugar levels, certain exercise tips can help magnify the effects on blood sugar levels.
1. Brisk walking
Walking is probably one of the most prescribed activities for people with type 2 diabetes. Brisk walking, done at a pace that raises the heart rate, is considered a moderate-intensity exercise. Moderate-intensity exercises make your heart beat a little faster. This encourages your muscles to use more glucose.
2. Exercising after eating
According to a study, glucose levels hit the peak 60-90 mins after meals. So it is a good idea to begin your workout 30 mins post eating.
3. Yoga
When stress levels are high, cortisol hormone is released, which increases blood sugar levels. So, by managing stress, you can also keep your blood sugar levels in check. What better way to manage stress than yoga? According to a review study, yoga can help control stress and manage diabetes.
4. Checking your blood sugar levels
It is important to monitor your blood sugar levels both before and after exercise just to see how your body responds to exercise.
5. Resistance and aerobic training
Both these forms of training have proven to effectively reduce insulin resistance in previously sedentary older adults with abdominal obesity at risk for diabetes. However, combining both these exercises has been studied to be more effective than doing either one alone.
https://pubmed.ncbi.nlm.nih.gov/10683091/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840709/
https://diabetes.diabetesjournals.org/content/54/suppl_2/S114
https://www.snpedia.com/index.php/Rs1800795
https://pubmed.ncbi.nlm.nih.gov/15180970/
https://pubmed.ncbi.nlm.nih.gov/15161768/
https://pubmed.ncbi.nlm.nih.gov/9416027/
https://pubmed.ncbi.nlm.nih.gov/14706966/
https://www.frontiersin.org/articles/10.3389/fendo.2017.00228/full
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/
Pain is defined as an uncomfortable feeling in response to intense or damaging stimuli. An external stimulus like the pricking of skin, heat, or pressure is detected by the pain receptors. The pain receptors activate the nerve fibers nearby. The nerve fibers send signals through the spinal cord to the brainstem. From here, the signals are sent to the brain. This signal is interpreted as pain, and the brain sets off reflexes that can help stop or deal with the pain.
Pain can be a good thing. Pain alerts your brain and tells you that something is wrong. There is a potential illness or injury that needs to be taken care of.
The maximum amount of pain you can handle is termed pain tolerance. This is different from the pain threshold, which is the minimum point at which a stimulus like pressure or heat causes pain.
Pain can be acute or chronic. It can occur due to a specific injury or overall body aches. The level of pain you can tolerate depends on several biological and psychological factors. Pain tolerance or sensitivity varies from person to person.
Regular exercise has many benefits. It keeps you healthy, fit, and reduces pain. Research shows that exercise can help increase your pain tolerance also.
A study was done in 2014 to examine the effect of aerobic exercise training on pain sensitivity in healthy individuals. The results of the study show that moderate to high-intensity aerobic training increases ischemic pain tolerance in healthy individuals. The study focussed on ischemic pain, the burning pain you feel when your muscles don’t get enough oxygen, and pressure pain, the pain you feel when excess pressure is applied to a muscle. Other studies show that exercise increases pressure pain tolerance also.
Several genes that affect the way you perceive different kinds of pain have been identified. Apart from other factors, your genes also influence how you respond to pain.
The COMT gene encodes an enzyme called catechol-O-methyltransferase. This enzyme breaks down catecholamines, fight or flight hormones. This gene influences the development of our personalities, identities, and dispositions. Variations in this gene are associated with stress, pain, and anxiety.
Age: Pain tolerance increases with age; as you experience more pain, your body gets used to it.
Gender: Studies report that females are more sensitive to pain.
Stress: Stress can decrease your pain tolerance and make the pain feel more severe.
Chronic illness People with chronic illnesses like migraines tend to become more sensitive to pain.
Mental illness: People with depression or anxiety disorders have lesser pain tolerance.
Past experiences: Your past experiences influence how you perceive pain. For example, if you live in a cold climate for a very long time, you get used to the temperature conditions. This makes you less sensitive to extreme temperatures and increases your pain tolerance.
Expectations: This is a psychological thing. A person who expects more pain tends to feel more intense pain. Your coping strategies and thinking affect how you react to painful experiences.
Exercise: Research shows that exercise is an effective way of increasing pain tolerance or decreasing pain sensitivity. Physical activities, especially aerobic exercises like cycling, can increase your pain tolerance. Pain tolerance increases as you work out consistently for longer periods of time.
Yoga: Studies show that people who regularly practice yoga have a higher pain tolerance. Yoga helps you relax, reduce stress, deal with depression and anxiety, and makes you more aware of your mind and body.
Vocalization: Vocalizing your feelings when you experience pain can help you tolerate it for longer. Studies show that people who say a simple ‘ow’ or curse while experiencing painfully cold water can withstand the pain for much longer. People who cursed seemed to have greater pain tolerance.
Biofeedback: This is a type of therapy that makes a person more aware of their body or mind and the response to stimuli like pain. The therapist will teach you techniques to control your response to pain. Mental imaging, breathing exercises, relaxation techniques are some of the methods used in this therapy.
https://www.healthline.com/health/high-pain-tolerance#factors
https://www.webmd.com/pain-management/features/whats-your-pain-tolerance
https://www.medicalnewstoday.com/articles/high-pain-tolerance#causes
https://well.blogs.nytimes.com/2014/08/13/how-exercise-helps-us-tolerate-pain/
https://pubmed.ncbi.nlm.nih.gov/24504426/
https://pubmed.ncbi.nlm.nih.gov/12595695/
When blood flows through your arteries, the force that it exerts against the wall of the arteries is measured as blood pressure. It can also be understood as the resistance offered by the blood vessels to the flow of blood. Blood pressure also takes into account the amount of blood that flows through your vessels. It is calculated by multiplying cardiac output and total peripheral resistance, which is the resistance provided by the walls of blood vessels.
Normal blood pressure readings are usually around 120/80 mmHg.
Blood pressure can fluctuate in response to changes in diet, physical activity, body size, health, and diseases that affect the blood vessels.
During exercise or high-stress situations, the heart rate increases, which leads to an increase in cardiac output. This leads to a rise in blood pressure.
After a workout, your blood pressure normally rises due to an increase in physical activity and heart rate. It should return to its resting level in some time. The sooner it returns to its resting level, the more healthy you are.
When you exercise, your muscles need more oxygen, and hence, the demand for blood increases. To supply more blood to the muscles, the heart has to beat faster and pump a large volume of blood into the vessels. This large volume of blood being pumped increases the blood pressure.
Exercise increases your systolic blood pressure levels. This is a measure of blood pressure when your heart is beating. Diastolic reading is a measure of blood pressure when your heart is at rest in between heartbeats. This is not greatly affected by exercise.
During cycling, working out, swimming, or running, your muscles need more oxygen, and this increases the demand on the heart. Your heart starts pumping faster and harder, and this leads to an increase in systolic pressure.
The blood pressure readings after exercise vary from person to person.
After exercise, your systolic pressure can increase to a value between 160 mmHg and 220 mmHg. Beyond this is a cause for concern, and you need to talk to your doctor. It might be exercise hypertension, which is an extreme spike in blood pressure due to exercise.
Heavy resistance training that includes weight lifting can cause a greater increase in blood pressure compared to aerobic training. This is because of the increase in intra-abdominal pressure and compressive forces exerted by the equipment.
High blood pressure on exercising is usually a rise in pressure more than 140/90 mmHg after two hours of rest. Low blood pressure readings are anything below 90/60 mmHg after two hours of rest on exercising.
Exercise can also be an effective way of lowering blood pressure in hypertensive people. With age, you tend to get blood pressure related problems, but these can be controlled with the right medication and exercise. As you keep exercising, your heart works harder and becomes stronger. Your heart can pump more blood without exerting extra force on your arteries and this can bring your blood pressure levels back to normal. People with hypertension are not usually recommended to do heavy resistance training as this may lead to high spikes in blood pressure. Talk to your doctor about your exercise plan if you’re hypertensive.
The GNAS gene encodes a protein part of the G protein complex. G protein complexes are involved in many cell signaling pathways. It is involved in the changes of calcium and potassium ion concentrations within cells. These changes are important in regulating cardiac output and peripheral vascular resistance, which is used to calculate blood pressure. Variants of this gene are studied in relation to hypertension.
rs62205366
rs62205366 is an SNP in the GNAS gene. According to a study conducted, men with the T allele and a family history of hypertension had lower blood pressure after performing low-intensity aerobic exercise compared to those with the CC genotype.
Physical activity and fitness: Exercising consistently and remaining fit helps your blood pressure drop back to its resting state after exercise. This is because as you exercise, you strengthen your cardiovascular system.
Heart rate: Blood pressure recovery is faster in people with lower resting heart rates. Lower resting heart rate is also associated with good health and a lesser risk of cardiovascular disease mortality.
Smoking: Smoking increases blood pressure and heart rate. It is also found to increase blood pressure recovery times after exercise.
Age: In older people, blood pressure spikes after exercise take a longer time to decrease than in younger people.
Obesity: Obesity is linked to a risk of cardiovascular diseases. People who are overweight or obese tend to take longer to recover from blood pressure spikes after exercise.
An overall fitness plan targeted to your body type is an effective way to control blood pressure. Aerobic exercises are very effective at controlling high blood pressure. Aerobic exercises increase your heart and breathing rate gradually, and this makes your heart stronger, in the long run, reducing blood pressure. Aerobic exercises include running or jogging, jump rope, and exercising on the elliptical machine.
Increase the intensity of exercise gradually. If you feel any trouble like shortness of breath, an irregular heartbeat, or dizziness, stop immediately and consult a doctor.
Weight training can have long-term benefits in controlling blood pressure. Hypertensive people are usually asked to avoid lifting weights, as it causes a high increase in blood pressure. Weight training is a high-intensity workout and can lead to major spikes in blood pressure. This is a temporary risk. If done correctly, weight training can be beneficial in the long run.
While including weight training in your regular exercise plan,
- Use proper form and technique to minimize injury.
- Breathe easily and consistently, don’t hold your breath
- Don’t strain yourself too much. Stop the activity if you feel any unbearable pressure or pain.
- Lifting heavier weights might be more strenuous. Instead, opt for lighter weights and increase the number of repetitions.
Before adding weight training to your exercise plan, if you’re hypertensive, talk to your doctor to come up with a suitable plan that can help you.
https://www.healthline.com/health/blood-pressure-after-exercise#effects
https://www.health.harvard.edu/heart-health/are-my-blood-pressure-and-heart-rate-changing-normally-during-exercise
https://www.verywellhealth.com/should-my-blood-pressure-be-12080-even-after-exercise-1764088
https://pubmed.ncbi.nlm.nih.gov/17938376/
https://benthamopen.com/contents/pdf/VDP/VDP-6-56.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4738943/
Triglycerides are types of fat that are commonly found in the human body. The name ‘triglyceride’ means a combination of three kinds of fats combined with a form of glucose called glycerol. The three kinds of fats are - unsaturated fats, saturated fats, and a combination of both.
Triglycerides are majorly present in the fat deposits in the body. These are also present in the blood. These hold on to unused calories in the body and reserve them for future use.
There are two ways your body receives triglycerides.
Most of the foods we eat are sources of triglycerides. Excess fat in food directly gets stored as triglycerides, while excess carbohydrates and sugars are converted to triglycerides by the liver and stored.
Your triglyceride levels increase when you consume more calories than what your body can burn. When you exercise, you burn extra calories and hence prevent the increase in triglyceride levels.
A 1982 study analyzed the levels of triglycerides in endurance athletes after long sessions of working out. The study concluded that there was a significant decrease in serum triglyceride levels after 1-hour and 2-hour sessions of exercise.
Another study considered the effects of aerobic exercise on serum triglyceride concentration levels. The study included 38 patients with existing Coronary Heart Disease (CHD). One group underwent aerobic training for eight weeks, and the other group remained sedentary.
The study concluded that people who exercised showed a lowered concentration of triglyceride levels.
A large-scale 2014 study analyzed the results of 13 independent studies relating aerobic exercise, resistance training, and combined exercise on triglyceride levels. According to the study:
Triglycerides are major energy sources in the body. Every unit of triglyceride contains more energy than one unit of protein or carbohydrates. That is why you feel full and sated when you eat a fat-based meal.
When you consume triglycerides, they reach the intestine. Here, they are combined with particles called lipoproteins. Lipoproteins transport lipid (fat) molecules through the plasma to other parts of the body.
Lipoproteins take the triglyceride particles to different muscles and tissues that need energy.
Triglycerides are stored in the fat tissues and the liver in the body. If you are suddenly deprived of food and are starving, stored triglycerides are broken down in the fat tissues and are used for energy. Triglycerides are hence very important backup energy sources.
According to the National Cholesterol Education Program (NCED), here are the different categories based on recommended triglyceride levels.
Familial Hypertriglyceridemia - This is an inherited condition where the liver overproduces Very-Low-Density Lipoproteins (VLDL). VLDLs are responsible for carrying triglycerides to the tissues of the body from the liver. High VLDL levels also increase blood triglyceride values.
The Cysteine and tyrosine-rich 1 gene (CYYR gene) contains instructions for the production of the CYYR protein. The exact functionality of this protein is not understood yet.
rs222158
The A allele of the SNP rs222158 of this gene affects triglyceride training-response. This allele is associated with decreased triglyceride levels in response to exercise.
The GLT8D2 gene (Glycosyltransferase 8 Domain Containing 2 gene) is responsible for the production of the GLT8D2 protein. This protein plays a role in glycosyl transfer.
rs2722171
The RBFOX1 gene (RNA Binding Fox-1 Homolog 1 gene) produces the RNA binding protein fox-1 homolog 1. Abnormalities in the protein can lead to neurodegenerative diseases.
rs1906058
The type of exercise - If you want to bring down your triglyceride levels with exercise, choosing the right workout regime is important.
Aerobic exercises are the best choices for lowering triglycerides. You can also try resistance exercises. High-intensity exercises are better as they quickly burn fat and help lower your triglyceride levels.
Excess fat consumption - When you keep consuming excess fatty-foods, even when you exercise rigorously, the body will always have excess fat reserves, and hence the triglyceride values will not decrease.
Excess carbohydrate consumption - People who consume excess carbohydrates and simple sugars are at high risk for developing high levels of triglycerides. This condition is called carbohydrate-induced hypertriglyceridemia.
Studies show that when more than 55% of the energy consumed is through carbohydrates, the body works in converting excess carbohydrates into fat.
As a result, even if you are controlling the amount of fat you consume and are working out, your triglyceride levels will not reduce as much as you expected.
Smoking - A study compared the fasting triglyceride levels in smokers and non-smokers. It concluded that smokers had high fasting triglyceride levels when compared to non-smokers.
Another study analyzed the effects of smoking on aerobic capacity and concluded that the muscles in the bodies of smokers receive less oxygen than in non-smokers, and hence smokers are unable to perform intensive workouts.
Smoking increases triglyceride levels and brings down a person’s ability to exercise effectively. As a result, in smokers, exercising does not cause a considerable reduction in triglyceride levels when compared to non-smokers.
Triglyceride levels can be identified with a simple blood test. When your blood shows higher levels of triglycerides, here are risk factors to consider:
Try a combination of exercise and a calorie-restricted diet
The more regularly you work out, the more fat your body will burn. Studies show that when you don’t exercise and go on a calorie-restricted diet, it doesn’t affect triglyceride levels as much as exercise does. A combination of moderate to high-intensity exercise and a calorie-restricted diet plan works wonders.
Change your diet plan
Opt for a high protein and moderate fat and carbohydrate diet. A high-fiber diet is also considered beneficial. Restrict consuming trans and saturated fats. These changes help you exercise better and, as a result, reduce your triglyceride levels.
Slowly build your stamina
Sometimes, existing health conditions, age, and other related factors can prevent a person from taking up exercising. In that case, slowly build up your stamina. Start with low-intensity workouts like walking and then move on to aerobic and resistance training. With time, you will be able to work out enough to lower your triglyceride levels.
https://en.wikipedia.org/wiki/Triglyceride
https://www.heartuk.org.uk/cholesterol/triglycerides
https://www.uofmhealth.org/health-library/zp3387
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=56&contentid=2967
https://www.medicinenet.com/how_to_lower_triglycerides_naturally/article.htm
Our muscles are divided into three major types, which include smooth, cardiac, and skeletal muscles. When people talk about building muscle, it is usually referred to the skeletal muscles.
Skeletal muscles are attached to the bones by tendons. Skeletal muscles undergo voluntary movement along with the bones. When the muscles are continually challenged to deal with resistance and weight, the muscle fibers undergo trauma, and this results in injuries. Satellite cells, a type of cells present outside the muscle fibers, are activated when your muscles are injured. These damaged muscle fibers are fused together and repaired by the satellite cells. This increases the mass and size of muscles.
Apart from challenging your muscle, certain hormones help build muscle too. These hormones include testosterone, human growth hormone, and insulin growth factor. The hormones help build muscle by
- Activating satellite cells
- Inhibiting protein breakdown
- Managing muscle mass and repairing muscle cells
- Stimulating other hormones that promote muscle growth and protein synthesis
- Enhancing tissue growth
- Forming new blood capillaries
The best way to improve muscle mass is through exercise. Diet also plays a role in building muscle mass.
Resistance and strength training is highly recommended to increase muscle mass. Aerobic exercises also contribute towards muscle building. They stimulate the release of growth hormone from the pituitary gland. The amount of hormone varies with the intensity of exercise. Growth hormone increases your metabolism and aids in protein formation from amino acids to build more muscle. Training also stimulates the release of testosterone and improves the sensitivity of muscles to testosterone.
Testosterone, the male sex hormone, plays a significant role in muscle building. Men have more amounts of this hormone than women. They might be able to build muscle at a faster rate, but muscle building does not depend only on testosterone. There are also various other factors that decide muscle building. Studies have shown that men and women respond in similar ways to strength training.
Muscle building varies depending on the body shape. A personalized training program that caters to the body shape can help build muscle at an optimal rate. The different body shapes are:
1. Mesomorphic: People with this type are generally more muscular and can build muscle at very fast rates.
2. Ectomorphic: People with this type usually have a slim or straight frame and cannot build muscle at very fast rates. They can gradually build muscle and strength through resistance training.
3. Endomorphic: People with type usually have a rounded or curvy frame. This body type also has a high tendency to store fat. Training focus should be on losing fat and gradually building muscle through strength and resistance training.
Several genes have been studied in relation to muscle building. Genes can determine how easy or difficult it is to build muscle mass up to a certain extent. Genetics influences your body type, muscle composition, and your response to diet and training.
The IGF1 gene encodes a protein called Insulin-Like Growth Factor 1. IGF1 is an anabolic hormone that stimulates the growth of muscle, bone, and several other tissues in the body. It stimulates protein-building processes. This hormone aids in muscle building through a process called hypertrophy. Hypertrophy refers to the increase in muscle mass through exercise. Variations in this gene can determine how easy or difficult it is to build muscle.
rs35767
rs35767 is an SNP in the IGF1 gene. The minor allele, the T allele, is found to be associated with higher levels of circulating IGF1 and an increase in muscle mass compared to the C allele.
The best way to build muscle is through consistent, challenging, and long-term training. This will help you achieve the best results and build muscle mass.
Strength and resistance training
Strength and resistance training, at least twice a week, is highly recommended to build muscle. This training includes weight lifting, bodyweight exercises, using resistance bands. Increase your training volume gradually.
Aerobic exercises
Cardiovascular training is also essential to build muscle. While it might not have the same effect as strength training, aerobic exercises strengthen your heart and respiratory system. It increases your overall exercise capacity and can help reduce the risk of injury.
Talk to a trainer to develop the best workout plan for your body type aimed at building muscle mass. The right exercises and diet are beneficial.
Rest periods
Adequate rest periods in between workouts are very important to give your muscles time to repair. Muscles need to recover from all the resistance and injury caused during exercise. Without sufficient rest, the risk of injury is higher, and your fitness progression will also slow down.
Healthy diet
A healthy diet with a good source of protein will fuel your workout and build muscle. Protein-rich foods with the amino acid leucine are recommended. These include poultry, beef, lamb, eggs, milk products, and non-animal products like soybean, beans, nuts, and certain seeds.
https://pubmed.ncbi.nlm.nih.gov/23022740/
https://pubmed.ncbi.nlm.nih.gov/20490824/
https://pubmed.ncbi.nlm.nih.gov/23850449/
https://www.healthline.com/health/how-long-does-it-take-to-build-muscle#TOC_TITLE_HDR_1
https://www.medicalnewstoday.com/articles/319151
Our muscles are divided into three major types, which include smooth, cardiac, and skeletal muscles. When people talk about building muscle, it is usually referred to the skeletal muscles.
Skeletal muscles are attached to the bones by tendons. Skeletal muscles undergo voluntary movement along with the bones. When the muscles are continually challenged to deal with resistance and weight, the muscle fibers undergo trauma, and this results in injuries. Satellite cells, a type of cells present outside the muscle fibers, are activated when your muscles are injured. These damaged muscle fibers are fused together and repaired by the satellite cells. This increases the mass and size of muscles.
Apart from challenging your muscle, certain hormones help build muscle too. These hormones include testosterone, human growth hormone, and insulin growth factor. The hormones help build muscle by
- Activating satellite cells
- Inhibiting protein breakdown
- Managing muscle mass and repairing muscle cells
- Stimulating other hormones that promote muscle growth and protein synthesis
- Enhancing tissue growth
- Forming new blood capillaries
Genes related to muscle growth are candidates for gene doping. Manipulating these genes can make athletes gain muscle mass at a faster pace. Gene doping is banned by the World Anti-Doping Agency (WADA). There are other natural ways to gain muscle.
Several genes have been studied in relation to muscle growth. Genes can determine how easy or difficult it is to build muscle mass up to a certain extent. Genetics influences your body type, muscle composition, and your response to diet and training.
Myostatin is a member of the transforming growth factor b (TGF- b) family, which is one of the regulating factors in the body. The MSTN gene is primarily expressed in skeletal muscle cells. It is regarded as a negative regulator of muscle growth, as it functions to inhibit myogenesis: muscle cell growth and differentiation. Many research studies on animals and humans have shown that overexpression of the MSTN gene has been associated with reduced muscle, while its inhibition leads to muscle hypertrophy and /or hyperplasia.
rs1805086
The rs1805086 polymorphism is located in exon 2 of the MSTN gene. Studies have shown that AG genotype is associated with worse performance while GG genotype is associated with better performance.
Age: With age, muscular strength reduces. A decrease in the cross-sectional area of muscle fibers and amount of tissue is observed in older people. Regular training and training started at an early age can help build and maintain muscle mass.
Limb length: People with shorter limbs find it easier to lift weights and do certain exercises compared to taller people. People with longer limbs also have advantages. They are better are overhead presses and deadlifts. Training suited to your body type, and limb length is essential for optimal results.
The best way to build muscle is through consistent, challenging, and long-term training. This will help you achieve the best results and build muscle mass.
Strength and resistance training
Strength and resistance training, at least twice a week, is highly recommended to build muscle. This training includes weight lifting, bodyweight exercises, using resistance bands. Increase your training volume gradually.
Aerobic exercises
Cardiovascular training is also essential to build muscle. While it might not have the same effect as strength training, aerobic exercises strengthen your heart and respiratory system. It increases your overall exercise capacity and can help reduce the risk of injury.
Talk to a trainer to develop the best workout plan for your body type aimed at building muscle mass. The right exercises and diet are beneficial.
Rest periods
Adequate rest periods in between workouts are very important to give your muscles time to repair. Muscles need to recover from all the resistance and injury caused during exercise. Without sufficient rest, the risk of injury is higher, and your fitness progression will also slow down.
Healthy diet
A healthy diet with a good source of protein will fuel your workout and build muscle. Protein-rich foods with the amino acid leucine are recommended. These include poultry, beef, lamb, eggs, milk products, and non-animal products like soybean, beans, nuts, and certain seeds.
https://pubmed.ncbi.nlm.nih.gov/23022740/
https://pubmed.ncbi.nlm.nih.gov/20490824/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3024427/
https://www.healthline.com/health/how-long-does-it-take-to-build-muscle#TOC_TITLE_HDR_1
https://www.medicalnewstoday.com/articles/319151
https://medlineplus.gov/genetics/gene/mstn/
Resistance training is a form of exercise or physical activity that increases muscle fitness by working an individual muscle or a group of muscles against some external resistance. This results in increased endurance and stamina.
Resistance training also helps build muscle power and keeps them toned.
The simplest form of resistance training is moving your body against gravity while doing a push-up, plank, and pull-up.
According to the first principle of resistance training – specificity, the kind of exercises that you include in your resistance training must help you reach your fitness goal.
For example, for some people, losing their belly fat and toning the muscle may be the goal, whereas for another, increasing muscle strength and endurance may be the fitness goal. The kind of resistance training exercises will differ for both and will become very specific as they progress in their training. Also, specific exercises are more effective than just doing a few generic resistance exercises.
The next principle of resistance training is progressive overload. This means getting out of your comfort zone and pushing your body to do more. During resistance training, your body will adapt and become more efficient while you reach your fitness goals.
According to this principle, your muscles grow only when they are subjected to more stress than they are used to. In order to overcome progressive resistance during resistance training, your muscles get training to become stronger and larger. One need not increase progressive overload in a linear fashion.
This is one principle that all resistance trainees must remember– if you stop your resistance training for a few months to a year, all the gains you made ‘during’ your training will be lost, and you will be back to square one. Just like muscles get trained during resistance training, one can lose their muscle mass by not subjecting muscles to stress.
This is an essential concept of resistance training, which states that all of us are different in the way we respond to muscle training. This is based upon our age, gender, genetics, and nutrition. While some people build muscles quickly, others take a while to get there with the same kind of workout schedule.
When you are just beginning your resistance training, you may experience a quick increase in strength. This stage is followed by plateauing of the strength, i.e., you might not find an increase in your strength beyond this point. The next stage is an increase in muscle strength and size. However, this requires a lot more effort.
The initial increase in one’s strength during resistance training is due to a phenomenon called neural adaptation, wherein the nerves that supply the muscles tend to change their behavior based on muscle requirement. The nerve cells send signals frequently, and a lot of muscle units get deployed to fire when a muscle group contracts. This indicates the plateauing stage of maximum strength. However, even though you have reached your maximum strength and plateaued, the continued training helps to increase your muscle size. Continuing your resistance training post this plateau stage will get you past it.
Muscles, like any other body tissue, require periods of rest between workouts. Lack of adequate rest to your muscles affects their strength and growth. Ideally, after training a specific group of muscles, you need to rest them for at least 48-hours. This allows your muscles to relax and grow before your next workout session.
Resistance training has many benefits as per research, and these include:
- Improved physical performance in athletes
- Improved ability to control body movements
- Increased stamina and sustenance during a sport
- Increased walking speed
- Toning of muscles
- Improved muscle strength
- Reduction in belly fat
- Improved brain function
- Prevention of lifestyle diseases such as diabetes, hypertension, and cardiovascular diseases
- Improved mobility and balance
- Better posture
- Reduced chances of falls, therefore, reduces the risk of injuries
- Helps relieve insomnia
- Enhanced efficiency in sports and in performing daily tasks
- Improved brain function
How your muscles grow, how much strength they can reach, and how resistance training affects them have a strong genetic component. There are several genes that have been found to affect muscle development, growth, and their response to resistance training.
Commonly associated genes include MSTN, CCL2, CCR2, LEPR, FTO, and SH2B1. Let’s understand more about their effects.
The MSTN gene is a protein-coding gene that encodes the growth factor, myostatin. It regulates the size of muscles beginning in early embryonic development and continuing throughout life.
Two polymorphisms in the MSTN gene, A55T and K153R, have been shown to cause strength-training induced muscle hypertrophy among Chinese men.
The A55T variant is also called rs1805085. The GA and AA genotypes are associated with enhanced strength training-induced muscle building.
The K153R variant is also called rs1805086. The AG genotype is associated with enhanced strength training-induced muscle building as compared to the AA genotype.
The LEPR gene or the Leptin Receptor gene is responsible for regulating body weight. This receptor is activated by the hormone leptin, which is released by the fat cells in the body.
rs1137101
rs1137101 is an SNP in the LEPR gene. In response to resistance training, adults with the G allele gained greater arm muscle volume and subcutaneous fat volume than adults with the AA genotype.
There is no age limit for when one can begin resistance training. However, the rate of muscle growth and development is greatest from 10-20-years of age. After reaching growth maturity, muscle growth and strength increase do not happen quickly.
Gender affects the quantity of muscles. Men inherently have more muscle mass than women, and the growth of muscles in men is favored by testosterone. The larger the muscle, the stronger a person is.
There are primarily two types of muscle fibers that come into play when it comes to training – slow-twitch and fast-twitch. The slow-twitch fibers are used for aerobic activities as they produce small forces for a long period of time. This makes them ideal for endurance-based activities. Fast-twitch fibers, on the other hand, produce strong forces for short periods, making them great for anaerobic activities and ideal for Olympic sports like weight lifting.
Though there is no gender difference in the distribution of slow and fast-twitch fibers, some people are inherently born with a higher percentage of one of the fiber types. While most marathon runners have higher slow-twitch fibers, football players may have higher fast-twitch fibers. During resistance training, fast-twitch fibers experience a greater increase in muscle size and strength and show faster results.
The length of your limbs is an important factor that determines if you can lift heavyweights. People with short limbs can lift heavier weights due to favorable lever mechanisms in their arms and legs. However, those with longer muscles have a larger scope of increasing their muscle size and strength as compared to people with shorter muscle lengths.
Did you know that muscle strength is directly affected by where its tendon is inserted on the bone? The farther your tendon insertion from the joint, the greater your mechanical advantage. So, people who have forearm tendon attachments away from the elbow joint tend to lift more weight than those who have them close to the joint.
In order to train your muscles well, you must ensure you are practicing good lifting techniques. The right techniques will bring about effective results.
Apart from all the factors mentioned above, your muscle’s response to strength training depends upon the type of training program you are undergoing.
For an effective resistance training plan, a good diet and nutrition plan along with healthy lifestyle habits is crucial.
Count your calories: During your resistance training, you need to limit your calories. Using online calorie counters is a good way to keep track of your caloric intake.
Measure your food: It is common practice for athletes and sportsmen to measure the food they eat. Measuring food can seem tedious at first but is very useful in keeping track of what you are eating and how many calories you consume in a day. You can use a small scale with measuring cups and spoons for this exercise.
Eating sufficient amounts of macronutrients: While training, you must get sufficient amounts of proteins, carbohydrates, and fats as these help in muscle growth and development and keep your body cells healthy. During resistance training, protein intake is particularly important because your muscles are made up of proteins.
Also, remember to consume sufficient calories each day as these fuel your workouts. Having an energy deficit prior to your workouts can make building muscle and endurance difficult. Always chart out a plan for foods during your resistance training, prior to it and after it. Having a large banana and 1 cup of cottage cheese or two whole wheat bread slices with egg whites, etc., make for great pre-workout meals.
Strict meal timings: Just as your workout timings are important, timing your meals and sticking to them consistently each day is important too.
Limit your drinking: Alcohol is bad for your health and even worse if you are resistance training for an event. Alcohol is very high in calories, and your body tends to burn this alcohol as fuel before burning other fuel types. Also, it can disrupt your next day’s schedule and interfere with your training schedule.
Avoid wrong foods: Eat only what does your body good. This means you must stay away from the bad foods that include sugary-foods, processed foods, etc.
Keep yourself hydrated.
Get a good night’s sleep and rest every day as this helps your body cells and tissues recover.
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https://cathe.com/4-principles-of-resistance-training-and-how-some-people-get-them-wrong/
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