Archive for 'Fitness'
Exercise For A Healthy Heart
Posted on June 22, 2008, under Fitness.
Do you exercise every day? If you want to live a long, healthy life, maybe you should.
A recent study by Timothy Wessel, a physician at the University of Florida, indicates one of the strongest risk factors for developing heart disease is inactivity - even more so than being overweight. During the four-year study of 906 women, Dr. Wessel documented those who were moderately active were less likely to develop heart disease than sedentary women, no matter how much they weighed. The study concluded: “These results suggest that fitness may be more important than overweight or obesity for cardiovascular risk in women.”
In January, the updated U.S. Dietary Guidelines strongly urged that everyone should take part in “at least 30 minutes of moderate-intensity physical activity” on most days, above whatever activities they do at home or work. To loose weight or to avoid gaining weight as we age, 60 minutes of daily moderate to vigorous exercise is recommended. And those who have already lost weight and are attempting to keep weight off need 60 to 90 minutes of daily exercise.
A study of 9,611 adults by the University of Michigan Health System, found that people in their 50s and 60s who participated in daily exercise were 35 percent less likely to die within the next eight years than their inactive couch potato counter parts.
Convinced that it’s time to add exercise to your day?
The Basics — Make Exercise a Life Priority:
- If you’re not use to exercising, check with your doctor before beginning any strenuous fitness routine.
- Start slow. If 30 minutes of exercise is too much, start with 15 minutes and add a few minutes each day.
- If you don’t have time for 60 minutes of exercise, break it up into two 30-minute sessions throughout the day.
- Schedule a specific time to exercise everyday - then keep to your schedule!
- Take part in more intense activities that can improve your
heart health, such as: running, dancing, swimming, cycling, and climbing stairs.
- Find exercise that you enjoy. You will be more likely to
continue and improve your daily performance if you look forward to a favorite activity.
- Wear proper clothing and footwear. This has two functions. Clothing and shoes that are suited to your activity will enhance performance and offer the right kind of support for your body and feet. They will also place you in a better frame of mind for exercise. When you wear your favorite running outfit and slide into your special running shoes, your mind says “it’s time to get out the door and put my feet in motion!”
- Add everyday activities to increase your overall fitness
level, such as gardening, housework, walking to the store, take the stairs instead of the elevator, and raking leaves.
- Always drink lots of water.
- If you feel discomfort or pain after an activity, use ice
therapy immediately to reduce swelling and numb pain. Always have a cold pack in your freezer, ready and waiting. Most aches and pains attributed to exercise respond well to icing and will melt away within 24 hours after applying ice for several 20-minute sessions. Using cold therapy reduces down time, getting you back on schedule fast. (If the pain does not lessen within 48 hours after using ice therapy, is intense or becomes worse, see your doctor.)
Exercise every day…take care of your heart…live long!
Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
About the Author: Louise Roach: health and fitness editor,
marketing specialist, product development consultant. Helps others find pain relief through the use of SnowPack Cold Therapy products. Learn more about the benefits of cold therapy at http://www.snowpackusa.com/ Sign up for *free* health/fitness e-newsletter at: http://home.netcom.com/~newsflash/
Technorati tags: exercise minutes time therapy study
Being Nice Can Be Hazardous To Your Health
“Mom, what did the doctor say about your liver function
tests?” Martha and her mother Leah spent plenty of time on
the phone the days before the follow-up doctor visit talking
about what this abnormal blood test could mean. With a heavy
sigh Leah said, “Well, the doctor looked like he was having
a hard day, and there were lots of people in the waiting
room and they looked very sick, so I didnat ask.” Martha
said, “If you took care of yourself with just a fraction of
the nurturing you give to everyone else in the whole world,
you would be in great shape.”
Leahas life is guided by two words: “Be nice.” In her
perfect day, everyone gets along, she anticipates and meets
the needs of others and goes to sleep knowing sheas a worthy
person because people tell her so. Leah avoids conflict and
she would never dream of making a scene. When she gave the
cashier at the grocery store a $20 bill for a $7 item and
got back $3 she didnat say a word. Her perfectionism usually
heads off criticism, but sometimes it backfires. She tried
to help her adult son, who said with annoyance, “Mom, stop
being such a people-pleaser.” Leahas darkest fear is that
she will not give enough and wind up all alone, abandoned by
her friends and family.
While being nice sounds like a good idea, thereas a problem.
It doesnat work. People pleasers often take care of others
at the expense of themselves. Activities that promote
health, like the daily walk and a good nightas sleep are
sacrificed when someone else is in need. Trying to avoid or
ignore conflict and anger is like trying to hold a beach
ball under water. Unexpressed feelings can pop up as
physical ailments, such as heartburn or depression or back
pain. When your value as a person is defined by what other
people think about you, and you donat measure up, food or
alcohol medicate the emptiness.
If youare a people-pleaser who gets sick, the same behaviors
that got you to the doctor in the first place may stand in
the way of getting good health care. You might not want to
“trouble your doctor” with your problems. If you have side
effects from a medication, you might simply stop taking the
pills rather than tell your doctor that you want to try a
different medication. A cross look from the front office
staff when you ask for a copy of your medical record may be
all you need to decide that youare not doing that again.
The bottom line is that being nice can be hazardous to your
health. It erodes your health and impairs your ability to
get better if youare sick.
I invite you to examine how being nice is working for you.
Serving others offers great rewards. Serving at the expense
of yourself comes with a huge cost that ultimately limits
your ability to serve. You can be freed from the
imprisonment of people-pleasing. If you want to treat
yourself with more love and respect, here are some thoughts.
Re-think being nice.
People-pleasing is a learned behavior that can be unlearned.
Although habits may be deeply engrained, small changes can
make a huge difference. Next time youare asked to volunteer,
instead of jumping in with a “Yes”, say, instead, “Iall get
back to you on that.” You will come to understand that “no”
is a complete sentence, and you can utter the word! If you
canat imagine doing this, use this “fake it till you make it
trick”…tell yourself that youare taking care of your
childrenas father, your motheras daughter or your petas
owner.
Take care of yourself every day.
Get exercise, nutrition and rest every day. Do something
that recharges your batteries every day no matter what. Itas
a clichA, but when youare on a plane youare instructed to
put on your own mask before taking care of others.
Bring an advocate with you to the doctor.
Engaging in acts of self-care, like going to the doctor, can
feel like swimming upstream to a people-pleaser. Being nice
takes the form of being a good patient who doesnat make
waves.
Here is something critical to remember: You are not there to
take care of your doctor; your doctor is there to take care
of you. In the past you may have made your medical choices
by raising your antennae and tuning into what you think will
make your doctor happy. You certainly want your doctoras
opinion, and in most cases you will agree with your doctoras
recommendations. Sometimes getting good care means making
waves, like asking , “What are the other treatment options?”
or requesting a more complete explanation or seeking a
second medical opinion.
While itas always a good idea to take a second set of
listening ears to a doctor appointment, itas particularly
important if youare a people-pleaser. An advocate will
assure that you and your health care team stay focused on
taking care of you.
Accept help.
People-pleasers can give from dawn to dusk, but they rarely
accept help, even when theyare sick. When I ask my patients
who are people-pleasers how it feels to help a friend
struggling with illness, the answer is a broad smile. Then I
remind them that when they accept help, they give their
friends a chance to have those same good feelings.
If you are a people-pleaser, your heart might be racing. I
assure you Iam not asking to give up serving others. Iam
suggesting that a healthy life is a life in balance, and I
encourage you to treat yourself as nicely as you treat
others. When you take care of yourself, you offer us the
gift of most fully who you are. Then you can really serve.
It’s more important than ever to take an active role in your
healthcare. The best way to get top-quality, safe and
effective healthcare is to actively and knowledgably
participate. Visit http://www.MedicalBridges.com for the
tools to get you there.
Vicki Rackner, MD, president of Medical Bridges, is a board-
certified surgeon who left the operating room to help
employees become active participants in their health care.
She is a consultant, speaker and author of the *Personal
Health Journal*, author/editor of *Chicken Soup for the
Healthy Heart Soul* and author of the lead story for
*Chicken Soup for the Breast Cancer Soul.* Dr. Rackner can
be reached at http://www.MedicalBridges.com or
(425) 451-3777.
Important Things To Know About An Ear Ache
At one time or another we have all experienced the unpleasant discomfort of having an ear ache. According to the 2001 National Hospital Ambulatory Medical Care Survey, over 9.4 million Americans visited a physician’s office because of either an ear ache or ear infection. This large number of people accounted for doesn’t include all of us who just “suffered” through our ear ache without going to see a doctor. With such a common ailment, there must be some sort of
remedy out there, right?
In this article I will show you the basic symptoms associated with ear aches and some simple ideas for what you can do to prevent you and your loved ones from experiencing this awful feeling associated from having an ear ache.
What causes an ear ache?
While ear aches are most commonly found in children, they are something that everyone experiences at one time or another. The most common causes of ear aches are otitis media, an infection of the middle ear, or otitis externa, an inflammation of the outer ear canal. Ear aches are usually caused by either a minor injury to the ear canal or by fluid that becomes trapped in the inner ear. Swimming, bathing, or just by using those all so common cotton-tipped swabs can cause bacteria to grow and lead to discomfort and pain in the ear canal. This can lead to a swelling of the Eustachian tube (a small tube that connects the ear to the nose that regulates the pressure in the ear). As the Eustachian tube swells it can no longer drain through the nose and throat and the pressure in the ear will then build up causing extreme discomfort and pain. Ear aches are usually result from a complication to a cold and are not contagious.
What are the symptoms of an ear ache?
Symptoms of an ear ache can include all or any of the following:
- Severe, Stabbing pain
- Hearing loss
- Itching
- Fever
- Buildup if fluid behind the eardrum
- Nausea, or vomiting
- Swelling of the ear
- Ringing or buzzing sound
- Fluids draining from the ear
How do I get rid of an ear ache?
Methods for treating ear aches are limited in number so obviously, prevention is much better than the cure. However, if you already have an ear ache there are a few things that you can try to alleviate it. Taking painkillers and eardrops can help to subside the pain. Antibiotics are also available if the cause of the ear ache is due to an infection. However, you must not forget to take the doses and you should take the antibiotic until the bottle is empty or all the pills are used. Don’t save any antibiotics from one illness to another as they tend to lose their strength.
What can I do to prevent ear aches?
While there is no way to completely keep anyone from getting an ear ache, there are several ways to help prevent them. By regularly cleaning you nasal passages you can reduce your chances of “catching” an ear ache. Also, constant movement of the jaw by chewing gum will help to keep things working smoothly and draining properly. Other things like covering your nose and mouth when coughing or sneezing and by using a clean tissue every time will assist you in preventing an ear ache.
Ear aches are very unpleasant and something that everyone should seek to prevent rather than wait to treat. You are now well aware of the causes of an ear ache, symptoms you may have when you have an ear ache, and most importantly, what you can do to prevent ear aches. Mike Nielsen is a client account specialist with 10xMarketing - More Visitors. More Buyers. More Revenue.
Find more information about how to prevent an ear ache at Xlear.com.
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How To Avoid Weight Gain While Working At Home
We have all heard the many benefits of working at home - set your own hours, spend more time with your family, avoid the commute, etc. And many people (including myself!) have actually reaped these benefits. But one thing we aren’t told is that for some of us, one unfortunate side effect of being at home all day is weight gain.
Now I know that a lot of the work-at-home crowd is really only at home in an office part of the time. Salespeople are always out on sales calls, and well, if you run a day care center in your home, then you’re probably chasing little ones around all day. Thesework-at-home types are probably immune to the weight gain.
I’m talking about the rest of us. Those of us who are home alone, all day, with nothing but a computer and a bag of cookies to keep us company. How can we fight the urge to indulge? Let’s take a look at the top 5 options:
1. Set a routine and stick to it.
Yes, I know, one of the benefits of working at home is not having the rigid work schedule, but we still need to have some sort of structure. Your routine should only allow for a few minutes of snacking a day, so that you know when and where you will be eating.
2. Don’t keep tempting foods in the house.
This is much easier said than done, especially if you have children. I do not have kids, (but I do have a husband who can eat whatever he wants and never gain weight. Don’t you just hate him?) so I have to watch which foods get put into the pantry. And let’s face it, we could all stand to make some healthier selections. Buy apples instead of chips, or protein bars instead of candy bars. Just one substitute here and there can make a difference.
3. Get moving.
You knew it was coming, and here it is - that dreaded word:
exercise. I’m not saying you have to do two hours of calisthenics a day, but you do need to get up out of that chair and do something. Go for a walk, do some light housework, it doesn’t matter. Just do something besides sitting.
4. Use break-time wisely.
Wait a minute - doesn’t taking a break mean eating a snack?
NO! You need to fill your break time with other things that you
enjoy. Like reading, or knitting, or talking on the phone (my
favorite!). Maybe even combine this with option #3 (get moving), and then you’ll be doing well.
5. Make some trade-offs.
Okay, so you had a few too many snacks one day. You’ll do better
the next day. Or you’ll do some extra exercise to make up for it.If you have that snack, make a commitment to walk, instead of drive, on your next errand.
As with many things in life, it’s all about moderation. The
benefits of working at home far outweigh (pun intended!) the
negative aspects. And if you can follow the steps above to fight the bulge, then you will make the work-at-home experience that much more enjoyable.
Rachel Greenberg is co-founder of LuckYaya LLC, a women-owned business with its own line of unique hand-crafted jewelry and gifts. When she is not busy managing the company’s website, http://www.LuckYaya.com, she enjoys writing articles that focus on making life better for the every day woman.
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Improving Indoor Air Quality Breathing Easier At Home
In recent years it’s been proven that, despite smog and a host of outdoor
pollutants, indoor air quality in homes is actually often much worse than
outdoor air quality. This isn’t good news if you suffer from allergies or hay
fever, since indoor air is recirculated and any indoor contaminants will tend to
simply be wafted through your home again and again.
Improving indoor air quality is a challenge that involves several steps to
insure improvement in allergy symptoms, overall breathing quality and reduction
of symptoms like red, watery eyes and itchy skin. The American Lung Association
has confirmed that indoor air pollution, especially during summer months, can
increase the odds of asthma attacks, upper respiratory infections and colds.
Indoor pollutants include molds, dust mites, tobacco, smoke (from cooking),
pollen, and pet dander and pet hair. How do you get rid of or reduce these in
your home? There are basically three recognized ways to improve air quality in
the home.
Improving Ventilation
Any time you increase the amount of outdoor air that flows into your home,
you’ll improve the air quality (there was a reason our grandmothers loved to
throw open the windows and air out the house in the spring, they just didn’t
know it). If you have an air conditioning unit that has vent controls, open
these to allow air exchange when possible as well.
It’s especially important to properly ventilate the house when you are
painting or cooking. It’s not just that the fumes smell bad - these are air
contaminants and need to be vented outside and replaced with fresh, clean air.
In some newer homes you may be able to get air-to-air heat exchangers
installed on your furnace. These actively bring air from the outdoors into the
house when the furnace runs. Check into this type of mechanical system if you
are building a new home, especially if someone in your home suffers from asthma
or severe allergies.
Controlling the Source
Source control is just as simple as it sounds. If you want improved air
quality, take better care of the air! Have your house inspected for any
potential sources of contaminants or pollution, and then correct these problems.
Does your chimney have creosote build-up? A chimney sweep can quickly get rid of
this and dramatically improve air quality.
Check all major appliances for gas bleed-off and check for asbestos in the
home. A simple adjustment usually takes care of bleed-off or emissions problems,
and asbestos areas can often be sealed. (Asbestos removal should be a last
resort, since it will temporarily kick up an enormous amount of asbestos dust).
There are a few obvious source controls as well - don’t smoke in your house.
Tobacco smoke is a highly toxic contaminant that builds up quickly in your home
and drastically reduces air quality. A few nights of shivering on your front
porch in sub-zero temperatures to have that cigarette may induce you to improve
your lung quality as well by quitting!
Pets are precious and most people wouldn’t dream of getting rid of them, but
you should have them groomed regularly and brush them often - outside. This will
get loose hair and dander off of them so that less of it is shed in the house.
You’ll be surprised by how much your pets actually shed once you start brushing
them on a regular basis.
Air Purification
There are hundreds of air purifiers and air cleaners available in all sizes
and price ranges to fit a variety of needs. You can get small units that will
fit easily on your desk or whole-house units that are expensive and quite
sophisticated. The one thing they have in common is that their function is
generally limited to removing particle pollutants such as pet dander, smoke, and
pollen. In most cases they won’t remove gases from the air.
To determine how efficient an air purifier is, check two things:
The percentage efficiency rate, which indicates how well it removes
pollutants
The rate at which air is drawn through or over the filter, determined in
cubic feet per minute.
The best combination is one which will be relatively high in both. Mid-range
on both is better than low in one and high in another.
Vacuuming your home regularly can also reduce contamination of the air from
dust mites, pollen and pet dander that become imbedded in carpets and
upholstery. For the best results, purchase a vacuum with a HEPA filter and
completely empty the filter cup or replace the vacuum bags regularly. A HEPA
filter will trap a number of pollutants and should also be replaced regularly.
Moisture Control is Also Important
Damp basements and other areas that retain and hold moisture also contribute
to indoor air pollution because they encourage the growth of a variety of molds
and mildews. Any time there is excessive humidity in an area, mold and mildew
will tend to proliferate.
Controlling this is key to good air quality in the home, and is essentially more
of a preventative problem than anything. You should always make sure you have
adequate ventilation in areas like bathrooms and basement rec rooms where
moisture tends to accumulate. Also clean regularly with a disinfecting cleaner
that will discourage mildew growth.
Mold and mildew can also grow in heating and air conditioning ducts, and if
you are having repeated respiratory problems or suspect mold because of stale
smelling air, unusual odors, or reactions such as repeated colds or upper
respiratory problems you should have your duct work inspected for possible mold
or mildew growth.
The air ducts should be professionally cleaned if evidence is found of
visible mold growth on the interior of the ductwork (on the sheet metal) or
within the components of your air conditioning or heating systems. If over the
course of months or years there has also been moisture leakage through to the
insulation around the ductwork, you will need to remove and replace this
insulation. You will also need to consult with a professional on how to prevent
the mold growth from recurring.
After following all of the recommended steps mentioned, your home should have
a greatly improved indoor air quality. After a few months of breathing this
improved air you’ll probably notice your overall health has improved as well,
included fewer allergy problems, fewer occurrences of itchy, watery eyes, fewer
headaches and easier breathing.
About the Author
Lori Wilkerson is a full-time freelance writer. Right now she knows a little
bit about almost everything and a lot about electrical
air purifiers, ozone air
purifiers, and
whole house air purifiers. She has two dogs who are spoiled and one teenager who is not. They
all pollute her home.
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Workplace Fitness A Gym Full Of Useful Advice For Continual Learning
“Where do you get all your energy?” That’s a question many of us are asked as we finish leading an intense management retreat, conducting a training session, or keynoting a major conference. My answer, after I jokingly say, “Drugs!” is “Exercise”.
I’ve realized that some of the lessons learned in a physical fitness program are appropriate for our personal and professional growth and have also have application in the training room.
Cross train. It’s essential for continual improvement. We all get into our ruts, doing the same routines over and over again and wondering why we don’t see any improvement. The body (as well as the mind) slips into neutral. Cross-training challenges different parts of our physical structure. We have to learn a new way of holding weights, of balancing, of breathing. We gain a new appreciation for a different skill set. The parallels in organizational behavior are immediate.
Hydrate. The body demands water when it is being physically taxed. So too does the brain. Notice I didn’t say “coffee”. Just plain old clear water. Water might not be our favorite beverage but hydration actually helps our endurance. No wonder we want pitchers of water in our training rooms!
Push beyond your barriers. There are two kinds of barriers; those imposed by others and those imposed by ourselves. The latter are the most restrictive. I finally took a spinning class. This class uses a stationery bike that can be adjusted to tighten or loosen the gears. I can literally feel like I am pedaling up Mt. Everest or cruising along the beach sand. It’s the hardest class I have ever taken. I love and hate it. And I go because it makes me push against what my mind says “you can’t do”. Now, I’m NOT going to challenge Lance Armstrong. My body DOES know its limits. But I AM doing that which I said I could not. It’s a thrill!
End performance anxiety. Walk into a gym and you see the jocks who grunt and lift huge weights vying with their buddies for the most reps. Go to a class and you’ll see the double-stepping, dance-twirling footwork of some double-jointed exerciser. If you try that move, you’ll twist your knee and land in surgery. We are not built alike. While pushing beyond barriers, also know that each one of us has specific abilities. To demand that I hop and dance like the knee-torking guy in the front row is ludicrous. I am here to improve my body-not resemble theirs!
Talk is cheating. At my gym, there are members who spend most of their time swapping war stories and giving updates on current sport matches. Instead of working out, they talk. And then, they’ll ALSO talk about how hard they worked out. I call that cheating. Stick to the task at hand. Action ALWAYS is louder than words
Get a trainer. We can’t see our postures with free weights. We don’t know what different exercise might improve a specific problem area. And we don’t always stick to a regimen unless we’re accountable to someone besides ourselves. Call it a coach, an advisor, a mentor-whatever. But all of us can benefit from the advise and new eyes of someone outside of ourselves.
Celebrate your success. I admit: I despised exercise when I started. But I KNEW that I had to begin. I set a goal of 3 exercise times per week-30 minutes to start. Every time I exercised, I put a sticker in my appointment book. Yes-a fun sticker: animal, cartoon face, flower, you name it. Amazing but my appointment book began to blossom with crazy kid stickers. I could literally see progress every week. When beginning any new behavior, we all know that rewards are important. Stickers are cheap and visual. Whatever the reward, it’s the consistency of the giving that matters.
Workplace workouts, in the context of learning, can promise growth, stamina, productivity, AND ultimately profitable performance.
About The Author
Eileen McDargh, CSP, CPAE is head of McDargh Communications, a training and consulting practice founded in 1980. She’s also an award-winning author, radio commentator, and on the Board of the National Speakers Association. Eileen can be reached at http://www.EileenMcDargh.com, [mailto:mcdargh@aol.com]mcdargh@aol.com.
Technorati tags: training know into dont body
Kick Your Body Into 2nd Gear In 3 Easy Steps
When it comes to life in general, 90% of us feel the need to lose weight or change the way we look in some way.
Once weave undertaken our fitness quest for weight loss or hypertrophy, usually after the first week or two we find that the energy required to do so is becoming harder and harder to conjure. Usually, these physiological changes leave our bodies craving for the fuel needed to perform these transformations. In this article i’ll show you exactly how to get the energy your body requires and how to kick your body into 2nd gear.
What do I need to keep the pace up?
When it comes to gearing our bodies to perform at higher than average energy levels, firstly it takes time. Time requires patience, which is a virtue in itself. It also requires a strong belief in what you’re setting out to do.
Here are the 3 things you need to change for optimal energy.
1. Sleep
The first and most important of them all is sleep. It is during our sleeping hours that the body does the vast majority of its repairing. Usually, the first 4 to 5 hours of sleep are spent repairing the bodies neural systems and pathways.
The last 4 hours are spent knitting worked muscles, and replenishing glucose stores for the next days activities, which, remember, are going to be higher than usual.
Based on this first step, if your not getting at least 7 to 8 hours sleep every night, your body is eating into its energy stores and before long, you will find yourself with not enough energy to carry out your program, and once your mental stubbornness wears down, you will loose the will to want to do it in the first place and youall revert to your previous habits.
The easiest way around this problem is to get regular, high quality sleep. Make it a priority equal to and above going to the gym.
2. Nutrition
The second step to gearing your body towards performance is nutrition. Eating right is vital to maintaining a program, especially for those of you who are participating in weight programs where the end goal is hypertrophy.
Your intake of food should be regular and healthy. Get as much fresh meat and vegetables as you can manage and stay away from processed foods wherever possible.
When writing nutritional plans for clients, I like to suggest a minimum of 5 meals a day. Beginning with breakfast as the largest meal of the day, and tapering down food portions accordingly, all the way to dinner.
Remember that it takes time and patience to get your body used to eating large meals early if it’s not something youave been doing for a while. Eating regular, complete meals will encourage your body not only to grow, but also to shed fat, as fat is only there as an emergency source of energy for your body.
Contrary to what the media will have you believe, the way to loose fat is not by starving yourself, but by feeing yourself healthy meals regularly — every 2 hours!
By doing this, your body will think that you’re living in a time of food aplenty, and holding fat will do nothing but hold you back. If you want to gain weight without putting on pounds of fat in the process, simply eat this way and stay away from processed foods and sweets. Chocolate tastes great, but unfortunately it isn’t part of the human bodies evolution, and therefore useless if not harmful in building a healthy lean physique.
3. Program design
Now that you’re eating right and sleeping right, the third and final step is to get a program that is not only suited to you and your energy levels, but also in accordance with what your goals are.
So many people who frequent gyms and training halls these days are over trained for what they are physically capable of. To put it simply, you cant sit behind a desk all day every day for 10 years, wake up one day and start working out and running for extended periods of time and expect your body to sustain it.
Iam not saying that you should be shy of hard training by any means — you cant get anywhere without hard training — but donat ever OVER train. If youare waking up in the morning and you can barely move out of bed then youare not recovering from the previous days training.
Weight programs with the intention of hypertrophy should last from 45 to 60 minutes max. If thatas not long enough then youare either socializing too much or doing too many exercises. Be specifically scientific about the way you build your programs, from the second you finish stretching, the clock should start ticking. You need designated rest intervals between sets depending on what stage youare training at — be it technique, cellular or neural.
Ask questions to whoever builds your programs, and if they canat give an informed answer on rest, duration and time under tension, find someone who can and get them to build a program for you. Youare playing around with your body and the only person who has to put up with it is you!
If running, cycling, skating, swimming or playing teams sports ensure that you stretch thoroughly before and after you train, then it will help you to be able to get up and do it again tomorrow. All these things should be down in your program, so that nothing is left out or forgotten.
By sleeping right, eating right and approaching your training with the right mindset, you will be able to function in your everyday life while building your body and not feeling that its too muchwork for you.
In todayas society of business, money and power, science and thorough work prevail, even though our bodies are expected to function in a slap and dash way. Approach your training in a scientific way and it too will run like the business you own or work for, and it will look after for many years to come.
John Sherman is currently studying and practicing Neuromuscular therapy and metabolic typing at the Institute of Human performance. John is also an avid Martial artist, recently completing his “Uchi Deshi” (Live in student) - 2 years living, training and breathing Koyokoshin Karate. He is also one of the newest AccomplishLife resident authors. Keep an eye out for more from John on - AccomplishLife - Self Help and Personal Development or contact John at [mailto:john@accomplishlife.com]john@accomplishlife.com
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Discover The Power Of Inversion To Ease Your Achy Back
What can inversion do for your back?
Did you know that you are physically shorter in the evening
than in the morning (or after sleeping)?
Why? - You might be surprised to learn that it is due to the
discs in your spine!
Imagine those little discs getting squashed all day long.
All that weight bearing and holding yourself up against
gravity causes moisture to be squeezed out of the discs.
This results in a net loss of height during the day.
During the night, while you sleep and because your spine is
no longer bearing vertical weight, the discs reabsorb
moisture and are thicker in the morning.
Inversion tables - can help to counteract that problem.
A table can allow you to - go vertical -and give your spine
a major break.
Not only will your spine be happier but you will be too. It
actually feels pretty good to be upside down for a period of
time.
Blood and oxygen can move to the head and that increased
flow can give you a more awake, more alive feeling.
You’ll feel refreshed.
My friend Clint has an inversion table and I tried it out.
It really does feel good to get on it for a couple of
minutes.
If you are daring you might even do a few sit-ups while
inverted - its a neat twist to being upside down and doing
sit-ups!
You can experience relief from back pain by using inversion
tables, others have - and you can or someone you love can
too.
Inversion tables might not be for everyone. Ask your physician
before using an inversion table or taking up any form of exercise.
David Snape is the author of What You Should Know about Gum Disease - an important book considering that the majority of adults suffer from some form of gum disease. David also answers questions on any health, fitness or wellness topic at his blog: http://tobeinformed.com . David believes in oral irrigation to help fight against gum disease and that the premiere oral irrigation device on the market is the Hydro Floss Oral Irrigator
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The What And Hows Of Add Adhd In Children
Attention-Deficit/Hyperactivity Disorder (ADD or ADHD) is one of the most common neurobehavioral disorders of childhood and unfortunately most of its causes are unknown. It can persist through adolescence and into adulthood. According to the estimation of American Psychiatric Association’s Diagnostic and Statistical Manual-IV (DSM-IV-TR) 3%-7% of children suffer from ADHD. Some studies have estimated higher rates in community samples. Surprisingly, this dis-ease is diagnosed approximately three times more often in boys than in girls.
ADHD is a diagnosis applied to children and adults who consistently display certain characteristic behaviors over a period of time. The most common core features include:
- Distractibility (less concentration and poor sustained attention to tasks)
- Impulsivity (impaired impulse control and delay of gratification)
- Hyperactivity (excessive activity and physical restlessness)
ADHD does not often come alone and there are many other conditions that are commonly associated with ADHD like depression, bipolar disorder, oppositional defiant disorder, conduct disorders and learning disabilities. These are just some of the conditions that can appear with ADHD. Some studies have indicated that between 50% and 70% of individuals with ADHD also have some other conditions.
Early diagnosis and treatment can often times prevent problems later. According to studies, anywhere from 24% to 30% of patients with ADHD also suffer from depression. In the past it was thought that depression might have been the result of constant failures due to ADHD symptoms. Therefore, if ADHD was successfully treated, the depression should disappear. Based on this assumption, ADHD was considered to be the primary diagnosis and the depression was ignored. However, a study by the Pediatric Pharmacology Department at Massachusetts General Hospital in Boston indicated that depression and ADHD are separate and both should be treated one after the other or sometimes simultaneously (depending upon the individual case).
Clinical experience has shown that the most effective treatment for ADHD is a combination of medication (when necessary), therapy or counseling to learn coping skills and adaptive behaviors, and ADD coaching for adults.
Indeed, diagnosis can be very difficult. Stimulant medications, commonly used to treat ADHD, can sometimes cause side effects that mimic depressive symptoms. These medications can also increase symptoms of depression and bipolar disorders, making it hard to distinquish what are the true symptoms and which are caused from medication. Many physicians will, therefore, treat the depression first, and, once that has been controlled will begin to treat ADHD.
So in that case pepression becomes the “primary” diagnosis and ADHD becomes the “secondary” diagnosis. Other physicians will argue that treatment must be simultaneous, with treatment occurring at the same time. Arguments for this method of treatment say that in order to have either condition under control, both must be under control.
We should also understand that medication is often used to help normalize brain activity, as prescribed by a physician. Stimulant medications, like Ritalin, Dexedrine and Adderall are commonly used because they have been shown to be most effective for most people with ADHD. However, many other medications may also be used at the discretion of the physician.
Not just the medication, but behavior therapy and cognitive therapy are also often helpful to modify certain behaviors and to deal with the emotional effects of ADHD. Many adults also benefit from working with an ADHD coach to help manage problem behaviors and develop coping skills, such as improving organizational skills and improving productivity. Moreover, the role of parents cannot be underestimated in either case.
As it is one of the most common and deadly diseases, so it is recognized as a disability under federal legislation (the Rehabilitation Act of 1973; the Americans With Disabilities Act; and the Individuals With Disabilities Education Act). Appropriate and reasonable accommodations are sometimes made at school for children with ADHD, and in the workplace for adults with ADHD, which help the individual to work more efficiently and productively. The idea is to make them feel comfortable as they are already challenged as a human being we should help and respect them.
It is also believed that psychology does nothing to treat or even to address the real ADHD symptoms. Usually psychologist and counselor help you and your child live with and accept the condition. So everybody, including the doctors, agree that the current state-of-the-art treatment for ADHD does nothing really to treat the actual disorder. Some experts recommend that all individuals receiving a diagnosis of ADHD should also have a complete and thorough psychological evaluation to determine the presence (or absence) of any co-existing disorders. Once this has been completed, a treatment team, sometimes consisting of family physician, psychologist and psychiatrist, can work together to create a treatment plan geared specifically for that individual.
Update: New research is appearing now that’s showing the link between the consumption of food additives by children — especially food colorings — and attention deficit hyperactivity disorder, or ADHD. Read more about this at addgabriele.com
Jaynne is an instructor and former skipatroller. Because of her past, she is very interested in health issues. Sign up for her newsletter Health and Wellness in the 21st Century
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Magnetic Therapy For Pain Relief
Magnetic Therapy is making a comeback worldwide, companies are selling magnetic underlays for all sizes of beds, and they come in Cotton or Genuine Sheeps Wool.
There are small sized units, to fit on the wrist, fit on the waistband of underwear, belts to fit around your back, your knees or just about anywhere that you are likely to suffer pain. Some ladies are using a magnet that fits on the waistband of underwear at the front, when they are suffering menstrual pain, and they swear that it eases the pain.
It has been claimed as a drug free alternative for insomnia, headaches and migraines, by sleeping with a magnetic pad in the pillow, it reacts on the Pineal Gland which is in the center of the brain and responds to a magnetic field.
Magnetic Therapy, is not new, it has been around for about 3000, years, it was supposed to have started at that time in India. The red dot worn by some Indian women on their forehead, was originally made from a magnetic powder. It was put on a important nerve point midway between the two eyes, an area that some believe is the third eye, it supposedly calmed down the brain and reduced stress, thereby keeping the ladies looking beautiful.
Magnets work on the circulatory system by making the blood flow faster and at the same time refining the blood. This helps the body to dispose of waste and toxins. A number of health problems are frequently due to a sluggish circulatory system and magnets appear to overcome a lot of these problems.
Science has shown that by placing a magnetic field next to the body, a bioelectric activity occurs. At the cellular level, it is the trace elements of Iron and Potassium in the blood that are drawn to the magnetic field causing a mild effect in the blood stream.
A large number of people feel heat when sleeping on a magnetic underlay, this is quite normal, this increases vasculation, oxygenation, balancing of energy flow and stimulation of the Lymphatic System.
Magnetic Therapy today is being used to treat many illnesses and painful conditions, it is a Natural Therapy, that really has no adverse side effects, you should increase your intake of pure water, to help the waste and toxins flush from the body, you might feel a little hot, but if you are in a cold climate, this is probably a beneficial side effect.
Scientists are researching the therapy and the benefits of treating colds and flu arthritis, reduction of stress and nervous problems. It has even been tried on people with partial damage to the spinal cord.
A number of famous people are using Magnetic Therapy, including Hollywood Stars and even one ex US President. Magnets have become an interest to the medical world. The powerful effects of healing through magnetism on thousands of patients, has caused some doctors to have another look at the situation.
Magnets themselves of course don’t heal anything; they stimulate the body into healing itself.
The body has a Natural Healing system installed at conception, this is the Immune System, but if it does no harm, why not give this system a bit of a boost along. The Immune System has quite a struggle in our modern day, fighting the effects of Chemicals, Pesticides, Herbicides gasses and a million other things that we eat, drink and breathe daily.
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