Fitness Exploration Lecture #3

What’s The Difference? Aerobic vs. Anaerobic? Answer: Aerobic =Utilizing oxygen (Kreb’s Cycle). Yields 36 ATP Molecules (Energy) Anaerobic = No oxygen (Glycolysis: Yields 2 ATP) (Converting glucose in the muscle to lactic acid = OUCH!)

What Feeds our Muscles? Glycogen is our STORED (glucose) energy in our muscles and liver. When our body needs the energy, it takes it from these areas. You have about 400 kcal (calories) in your liver which is depleted by the end of your sleep cycle at night. When we perform weight lifting or hard aerobic activity, our muscles burn the glycogen from our muscles.

Why do I hurt so much after a Hard Workout? The pain in your muscles comes from the build-up of lactic acid in your muscles. This is due to the lack of oxygen to that particular muscle. Over time as you get into better shape, it will take MORE to cause the lactic acid build-up! The lactic acid build-up is why people quit going to the gym! No one wants to be in pain! The only way to get rid of the lactic acid is to BREATHE!!! Oxygen will convert the lactic acid back to glycogen! 

Where do I get the KCal to Feed my Muscles? Simply put, you get calories from eating food!....Duh factor!  Broken down, we get our calories from Carbohydrates, Protein, Fats and Alcohol. Carbs = 4 kcal/gram Protein = 4 kcal/gram Fats = 9 kcal/gram Alcohol = 7 kcal/gram

Isn’t Fat Bad for Me? Nutritionally, there are so many controversies about how to eat food. Two US Senators wanted to tell the USA people how to eat, so they MADE UP the Food Guide Pyramid! Fat is actually ok to ingest, however you must be aware of trans fats! Fats are the last and most difficult macronutrient for your body to break down! Bile helps emulsify the fat into a water soluble solution for your intestines to absorb.

Trans Fats…Where are they Found? HYDROGENATED OILS!!! = Solid at room temperature (Crisco) Baked goods. Most cakes, cookies, pie crusts and crackers contain shortening, which is usually made from partially hydrogenated vegetable oil. Ready-made frosting is another source of trans fat. Snacks. Potato, corn and tortilla chips often contain trans fat. And while popcorn can be a healthy snack, many types of packaged or microwave popcorn use trans fat to help cook or flavor the popcorn. Fried food. Foods that require deep frying — french fries, doughnuts and fried chicken — can contain trans fat from the oil used in the cooking process. Refrigerator dough. Products such as canned biscuits and cinnamon rolls often contain trans fat, as do frozen pizza crusts. Creamer and margarine. Nondairy coffee creamer and stick margarines also may contain partially hydrogenated vegetable oils.

Good vs. Bad Cholesterol Low Density Lipoproteins (LDL) = Bad Cholesterol. Builds up on artery walls.  High Density Lipoproteins (HDL) = Good Cholesterol! Picks up excess cholesterol in your blood and takes it to the liver for processing! 

Carbohydrates Found in bread, sugar, soda, candy, crackers, cereal…basically anything made of wheat or corn! SUGAR IS A DRUG IN MY OPINION!!! I feel it is the cause of high cholesterol and obesity in our country! Want to lose weight? Cut out all sugar that spikes your blood sugar level! Excess Carbohydrates are converted into Glycogen or Fat for later use by the body. Start to get metabolized immediately in the mouth via saliva! Put a cracker in your mouth and keep it there. What flavor do you taste?

Protein Made up of many tiny amino acids linked together. Building blocks of the muscle. Excess protein is turned into glucose and then converted to fat. After Carbohydrates, protein is broken down in the stomach. Body uses protein for glucose when no carbs are around.

Alcohol Empty calories!!! = No nutritional value and just add to the waistline! (Same as soda and candy). If you are trying to lose weight, just like sugar, avoid alcohol!

Muscle Fiber Types Slow Twitch (Type I) = Endurance athletes (i.e. Marathoners, distance swimmers) Fast Twitch (Type II) = Short sprinting events. Fatigue much faster!! (Sprinting track events, short swim events, baseball/softball base running, etc.) I personally have a TON of Slow Twitch Muscle Fibers!!! I can’t sprint worth a crud! The longer the event, the better I do!

Fast vs. Slow Twitch Video