Page 3 - BrockCoNewsletterJanFeb-2021

Fitne F us: SPINNING
What sport requires a stationary bike, BENEFITS OF SPINNING INCLUDE:
loud music, and a high energy instructor?
The answer is spinning, also known as
indoor cycling. Traditionally, spinning is
a group activity that takes place in a gym
or spinning studio. However, this workout
has recently made a virtual transition, now
o ering instructor-based spin classes to
stream right from home with services like
Peloton . The only necessary equipment
®
for this activity is a stationary bike. Some
prefer to wear cycling shoes that connect
to the bike’s pedals, but these are not health care provider before starting spinning. fruit is also a good option. Following the
necessary to engage in the sport.
ask the rdN:
• Burning calories e ciently
• Improves cardiovascular health FOOD TO EAT TO INCREASE MY
• Individual pacing for any level of activity PERFORMANCE AND KEEP ME
• Builds lean muscle
• Strengthens the core
• Improves mental focus
• Provides a sense of community Consuming a nut butter sandwich with a
As with any new exercise, check with your
WHEN I AM GETTING READY TO
PLAY SPORTS, WHAT IS THE BEST
ENERGIZED?
If you are looking for something to eat
just before your game, it is important to
include whole grains and a protein source
while watching the fat content of the foods.
banana or whole-grain cereal with milk and
game, replenish your protein stores with a
quick glass of chocolate milk or by eating lean
protein like grilled chicken or fi sh. Protein and
whole grains are the best way to keep your
muscles performing their best.
I HAVE BEEN TOLD IT IS BAD TO EAT
AFTER DINNER, BUT I AM ALWAYS
HUNGRY BEFORE I GO TO BED. IS IT
OK TO EAT LATE?
Believe it or not, you should eat something
nutritious a few hours after you have dinner,
before bed. Be sure you are eating a well-
balanced dinner meal. To do this, you will
need to incorporate all of the macronutrients
in your meal including a source of whole grain
carbohydrates, lean protein, and healthy fats,
as well as fruits or vegetables and perhaps a
source of low-fat dairy. This practice will help
you to feel fuller longer after your dinner meal.
It is essential to include a healthy snack after
dinner to keep your metabolism running. The
longer the amount of time between dinner and
breakfast, the more chance you have of slowing
down your metabolism. The body requires fuel
to burn calories. By eating a healthy snack before
bed, this will decrease the window of time your
body is NOT receiving fuel for energy. The
shorter the window between snacks or meals,
the more e ciently your body will burn fuel.
Some examples of good nighttime snacks are:
a piece of fruit, like an apple or banana, topped
with peanut butter (the type that requires
stirring), a bowl of whole grain cereal with low-
fat or non-fat milk, avocado spread on whole
grain toast, or a handful of nuts and a cheese
stick. You want to be sure your snack includes a
protein source or a healthy fat source and some
whole grain carbohydrates.
Have a question? Send it to
eathealthy@brockco.com