Being active and athletic is one of the most rewarding experiences in our lives. Exercise not only conditions our muscles or maintains a healthy body weight, but it stimulates our minds and our immune systems. Exercise is the most basic of life changes that we can make to ensure a healthier body for the future and prevent disease.

The three fundamental aspects to increase fitness are endurance, strength and flexibility. Strength training is usually done by resistance exercises using weights. It involves the increase in muscle cell size (hypertrophy) instead of an increase in the number of muscle cells (hyperplasia). Think of a muscle cell like an electrical wire that is covered in plastic. Muscles get bigger because more wires are added inside the plastic coating, making the cell larger. Endurance or aerobic exercise is the continuous motion of muscles for an extended period of time. Flexibility is the increase in range of motion across a joint. All three aspects are important for a healthy fitness routine and the prevention of injury.

Exercise is the very starting point on the road to great health. You must also eat well and take the correct supplements to keep your body energized. No matter what type of athlete you are, you can enhance your performance by making correct nutritional choices with food and supplements. Your body will have more requirements as you increase your exercise or increase the intensity. As we age our bodies have a tendency to become more injury prone and take longer to recover. Supplements can make a big difference in all of the components of exercise. There are so many supplements and claims in the market of nutritional medicine - Dr. Metcalfe wants to make it easier for you to understand.

The process of recovering after exercise enables the body to repair the damage that the exercise has done. It is essential to slow down for 6 to 8 hours after working out to allow the body to heal. An appropriate recovery enables you to be able to do hard work again faster.
There are two physiological components of recovery. The first is a fast component, which takes place immediately after stopping exercise. This involves the following physiological changes:
Resaturation of myoglibin in muscle cells.
Resynthesis of ATP.
A continuous higher respiratory rate to provide the body with more oxygen for metabolism.
70% occurs within 30 seconds after stopping exercise, and 100% completion occurs after five minutes.
The second part of recovery is the slow component. This process begins within minutes of ending your exercise to a few hours.
During this time the body is busy oxidizing lactic acid in the muscles.
Glycogen and catecholamines are undergoing synthesis.
Your body temperature remains elevated during this time.
Your respiratory rate should have returned to the normal resting rate (12-15 respirations/minute).
It is important during this time to rest, elevate your legs for twenty minutes, and eat and drink. You should drink 16-20 oz of water per hour for the next four hours. If you are feeling nauseated then make sure you have taken your mineral supplements, and eat food that has some sodium in it. Ginger tea or candied ginger helps with the nausea and is a natural anti-inflammatory. The following supplements will help you get back out there tomorrow! Take them immediately after you finish exercising.
Endura Lemon Lime: drink some carbohydrates within the first few minutes of the completion of your workout.
Endura Orange: as with Endura Lemon Lime.
Endurabolic: 2 tablets.
Mag Glycinate: 2 tablets.
Permeability Factors: 3 capsules.
Cal Plex: 2 capsules.
Recancostat: 1 capsule
E-400 Selenium: 1 capsule.

Stay healthy, get strong, and be your best!