Iron for your Body

What is Iron?
Iron is an important mineral for the body, It is needed to help our red blood cells deliver oxygen to the rest of the body. Plenty of vitamin C helps your body absorb a lot more iron. Women need to maintain their iron level much more than men. It is the only nutrient that women have a higher daily requirement than men. In the United States a (RDA) Recommended Daily Allowance of 10 milligrams of iron for men and 15 milligrams for women.

Main Functions
Transport and storage of oxygen.
Aid in energy production and cell diffusion.
Helps the immune and central nervous systems.
Having a low-level of iron can cause an individual to develop iron deficiency anemia, Along with that it can cause their blood to contain low levels of oxygen. Some common symptoms that can be detected to prevent iron deficiency are:

Fatigue
Weakness
Rapid heartbeat
Fainting
Susceptibility to infection, and
Swelling of the tongue

Healthy adults absorb about 15% of the iron in their diet. Your Iron absorption refers to the amount that you incorporate in your everyday diet. A healthy adult on a daily basis diet should be about 15% of iron. You should know the amount of iron your body store before you can figure out how much your intake should be. It works this way, if your body barely has any iron it will demand more from the food you are eating. If you keep your Iron level high, your body will demand less iron and you will always have extra Iron store. Make sure to control your Iron levels because too much can be a bad thing also, Your body will developed haemochromatosis. Most individuals do well base on their diet, but if you feel the need for iron supplements contact your doctor first. If too much iron is taken damage to the liver and heart can happen.
Your main source to getting iron is red meat, other sources include but not limited to some fish, beans, dried fruits, and spinach. For those of you who enjoy breakfast cereals, iron can be found in most of them.

Boost the Iron in your diet with these foods:
Red meat
Egg yolks
Dark, leafy greens (spinach, collards)
Dried fruit (prunes, raisins)
Iron-enriched cereals and grains (check the labels)

Your 5 tips for training when running

Training as a runner comes with not just getting up and running but strengthening your body as well. Excluding strength training from your workout can mean weaker legs and less endurance when you go out running.  Treat your body as a whole and strength train on the days that you are not running. If you plan on starting a running routine try these strength trading to help you get stronger.

1. Side Sit-Up
Lie on one side with both legs extended and raised slightly off the floor. The side of the upper torso in contact with the floor should lie relaxed on the floor. Place the hand of the bottom arm on the floor to the front so that the arm is perpendicular to the body. Place the hand of the top arm lightly on the back of the head. (Do not pull on the head or neck during the exercise.)

Slowly raise the torso, contracting the abdominal muscles on the top side of the trunk and raising the legs at the same time. Slowly lower the upper torso and the legs back to the starting position on the floor to complete one rep. Don't let the upper body fall to the floor in an uncontrolled manner. Complete 15 reps on one side and then 15 on the other.

2. High Lunge
Stand on a six-inch platform or step so that the forward, lunging foot will undergo an exaggerated downward acceleration. Start with erect posture and feet directly under the shoulders; step down and forward with one foot. After the forward foot makes contact with the ground, move into a squat position so that the thigh of the forward leg becomes almost parallel with the ground. The upper body may incline forward slightly as this happens. Emphasize action of the gluteal muscles and hamstrings to reverse the squat and return the forward leg onto the platform, under the trunk. Complete one rep by returning to the start position.

3. Low-Back Extension with a Twist
Lie on the stomach with arms by the sides, hands extended toward feet, and palms touching the floor. Contract the back muscles to lift and twist the upper body to one side during the first rep. Return to the starting position and then lift and twist the torso to the other side during the second rep. Continue alternating sides for the desired number of repetitions. Be sure to fully untwist the upper body each time the trunk moves back toward the ground so that the stomach and chest, not the sides, touch the ground. Perform these movements rhythmically and smoothly while maintaining good control.

4. Sprint Hop
Hop as quickly as possible for 20 meters, or 66 feet, on one foot, emphasizing extremely quick contact with the ground and forceful forward explosions each time the foot hits the ground. Without stopping or resting, hop 20 more meters on the other foot. Without interruption, repeat the exercise on the first foot and then the other foot. Recover by doing one minute of light jogging. Repeat this hopping and recovery sequence five more times.

A key progression with sprint hopping is to begin performing some of the reps on a hill. Start with a gently sloping incline of about three percent and gradually work up to a 10 percent incline, if possible, and hop both uphill and downhill. Maintain good form and balance at all times and avoid the temptation to look down at the hopping foot.

5. Two-Leg Hurdle Hop
Position eight hurdles in a row, 45 inches apart, with the height of each hurdle set at 23 inches. Starting from one end, jump over each hurdle, landing and taking off on two legs until all eight hurdles have been cleared. Maintain continuous movement. Minimize ground-contact time with each landing, and try to be as explosive as possible. Once you have cleared the eighth hurdle, jog back to the beginning point and repeat four more times for five reps in all. Avoid taking little hops between hurdles and making more than one contact between hurdles. This exercise may also be performed on one leg at a time as a progression.

Your body and 'IRON'

What is Iron?

Iron is an important mineral for the body, It is needed to help our red blood cells deliver oxygen to the rest of the body. Plenty of vitamin C helps your body absorb a lot more iron. Women need to maintain their iron level much more than men. It is the only nutrient that women have a higher daily requirement than men. In the United States a (RDA) Recommended Daily Allowance of 10 milligrams of iron for men and 15 milligrams for women.

Main Functions

1. Transport and storage of oxygen.
2. Aid in energy production and cell diffusion.
3. Helps the immune and central nervous systems.

Having a low-level of iron can cause an individual to develop iron deficiency anemia, Along with that it can cause their blood to contain low levels of oxygen. Some common symptoms that can be detected to prevent iron deficiency are:

• Fatigue
• Weakness
• Rapid heartbeat
• Fainting
• Susceptibility to infection, and
• Swelling of the tongue

Healthy adults absorb about 15% of the iron in their diet. Your Iron absorption refers to the amount that you incorporate in your everyday diet. A healthy adult on a daily basis diet should be about 15% of iron. You should know the amount of iron your body store before you can figure out how much your intake should be. It works this way, if your body barely has any iron it will demand more from the food you are eating. If you keep your Iron level high, your body will demand less iron and you will always have extra Iron store. Make sure to control your Iron levels because too much can be a bad thing also, Your body will developed haemochromatosis. Most individuals do well base on their diet, but if you feel the need for iron supplements contact your doctor first. If too much iron is taken damage to the liver and heart can happen.

Your main source to getting iron is red meat, other sources include but not limited to some fish, beans, dried fruits, and spinach. For those of you who enjoy breakfast cereals, iron can be found in most of them.

 

Boost the Iron in your diet with these foods:

• Red meat
• Egg yolks
• Dark, leafy greens (spinach, collards)
• Dried fruit (prunes, raisins)
• Iron-enriched cereals and grains (check the labels)
• Mollusks (oysters, clams, scallops)
• Turkey or chicken giblets
• Beans, lentils, chick peas and soybeans
• Liver
• Artichokes

And here's a tip: If you eat iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron. Check out my page below for health supplements and other nutritional needs  for your health.