February 21, 2017
February 20, 2017
How You Can Avoid Injuries During Fitness Workouts
The push for fitness is a commendable stride but sometimes people sustain injuries as a result of failure to take precautions. Before any workout, there are routines that can be helpful while some others have significance as the workout progresses.
Here are useful tips that can be of help:
Use a Gear
As you go on a workout, there is a need to use protective gear where necessary. The sort of gear you will use depends on the routines you will be involved in. if you are going to lift weights, it is advised that you wear boots that grip. This will give you firm feet on account of friction.
If you are going for sprints, make sure that you have running shoes. A specialty store can come in handy here and you can be given guidance on the best fit for your budget.
Do not also forget that your body weight, height and build will be considered when looking at the shoe that fits. Regular lifters also need hand gloves so that slips can be avoided.
What you eat is important when you are considering any exertion over a period of time. Some people will realize that they are burning fat as they exercise and sometimes the loss of water could mean less hydration too.
The loss of energy as the fat gets burned could lead to fainting in some cases and this explains the need for a balanced diet as workouts become regular.
Your muscles could fail when your energy levels get severely depleted and tissue damage might be inevitable as result. Post workout protein should be consumed for repairs to muscle fiber while not forgetting the pre-workout consumption of carbohydrates.
When you are considering how to motivate yourself to go to the gym, your fitness goals will be clear. As you plan for the routines to embark on, you should make provisions for adequate rest. This is certainly one way to prevent injuries when on a workout session and it is advisable to use breaks when you feel exhausted.
One way to avoid injuries is to take a day of rest each week as a preventive measure. It is not necessary to wait for physical injuries before taking a break. Since the human body needs to be maintained, observing rest is one way to get this done. Learn to observe your body rhythm and observe the pause when you get a signal.
Your muscles need some stretching before you start any workout. This will make you more flexible and build resistance. This evidently aids in warding off injuries since you become more flexible.
After the workout, you also have a need to stretch the muscles that have been exercised and frayed. Getting them to loosen up is helpful and you need to ensure that it is done after each session.
Sometimes it is easy to forget that as each day passes, your ability to complete the same routines as you have done over the years gets dampened. Every person needs to be realistic about fitness goals and not be too fixated on high-sounding goals.
Getting too much done can be harmful and since consistency is what can keep you fit, make sure you adhere to a regular routine. Doing too much will lead to more injuries and reducing the workload is a necessary precaution.
You need to keep a water bottle close so that you can maintain your hydration levels while you exercise. If you lose too much water and do not get replenished, you expose yourself to more injuries.
Do not shut down your fitness progression with careless dehydration. Avoid any damage and drink water before, during and after exercise.
When you do light routines before your normal workout, you can get warmed up as you should. This will lead to the circulation of nutrients and blood that will make your workout possible.
If you can run, jump or skip some ropes for a few minutes, your body will get attuned for your workout.
The cross trainer engages in a number of routines that are different in nature. This is one way to give your muscles a rest window instead of repeating the same process daily.
The rate of burning body fat is known to speed up as you change your routines and this is healthy for weight-loss.
You are also able to avoid the discouraging plateau that is inevitable when you repeat the same routines each day.
Use a personal Trainer
Depending on what your fitness goals might be, some workouts are such that you need help with them. Going the whole hog alone is not recommended all the time.
When you use a personal trainer, you will get useful hints and tips that will help you avoid injuries.
February 17, 2017
Not what you would expect.
I am real big on his book; and on his tea. The smoking part? I don’t know yet.
February 15, 2017
Deep and detailed, you can skim this and still get the gist. It is a long and complicated way of saying, “just do what we tell you,” in class.
Once this way of moving becomes habitual, you will continue to derive benefits in all areas of your life from then on. Kind of like most of the rest of the Tai chi that we teach.
NOTE: You are going to need this:
Moment of a force/torque
A force whose line of action does not pass through the centre of gravity will cause the body to rotate and translate if it is unopposed – this turning effect is the moment of force.
Human movement is the consequence of an imbalance between the components of these forces that produce rotation; the capability of a force to produce this rotation is referred to as torque or moment of force.
The moment of force is the perpendicular distance from the force’s line of action to a specific point or axis of rotation.
Moment = force x distance
February 14, 2017
With some things (chiropractic, JuicePlus+, tai chi all come to mind), the more research there is, the more benefits get discovered.
Here exercise and it’s relation to eye sight come into better view: http://neurosciencenews.com/neuroscience-exercise-6111/
As if we need another reason to exercise.
February 10, 2017
Worth a look – lots of room for conversation.
February 9, 2017
This is from the Advocate, a newsletter of the Adler-Giersch law firm. It is a good review, and might contain information not familiar to you.
February 3, 2017
I have always told the story about how this issue relates to chiropractic, courts, and car accidents. Here is the latest update from the scientific community:
And if you are saying to yourself, “Well, it’s better than football,” you are right. But being right in this case doesn’t get you the prize – safety.
February 2, 2017
What’s not to like. Here is a Blog Post by one of my favorite Greek writers on a Study that shows just one more reason to eat like the Greeks. I recommend her Blog whole-heartedly if you want to learn how to cook like the Greeks (for the purposes of health – Note: she adheres precisely to the recommendations of the BlueZone folks; I don’t think that that is an accident).
February 1, 2017
“… it is never too late to start heading in the right direction.”
Not new or original (I stole the last part from Seth Godin), but still: I put this on the office white board the other day.
Several people have commented, taken photos of it, or written down so that they could remember and share it.
So I thought you might like to be reminded of these truths – something to think on.
January 30, 2017
It was a wall-to-wall crowd, with folks standing in the back and along the walls on one side. The food was great; and there were (mostly healthy) drinks. But the main speaker was almost an hour late, so I left when he finished at 9 p.m. and didn’t listen to Dr. Mitra Ray.
For most part what John Blair had to say was all old news, or very predictable (JP+ is the best, and way out ahead of all of the rest of the supplements available – we already knew that.) There was some interesting information though, and I took notes. So here I will share with any who may be interested in learning a little more. (All, or most, of the blanks in my notes is filled in by dozens of Posts on the subject over the past ten years on this Blog, and by the JP+ website I get as a Representative: I keep the website so patients and others can access all they want to online, before contacting me to place an Order.)
So here are my notes:
JuicePlus+ John Blair Event
Lynnwood Convention Center
January 27, 2017
John Blair is the Sr. VP of JuicePlus+ – for 27 years
Research common threads… lifestyle diseases: chronic inflammation, immune dysfunction, oxidative stress, & obesity (obesity is going to pass heart disease as the #1 disease…causes of death)
Predation: death by predator (that used to be a big deal – ancestors – verses lifestyle now).
The JP+ study on smoking was done in Italy (big smoking problem there).
NIH, WHO, & NCI… the “5 a Day” push for fruits and vegetables in the daily diet was an effort to get the public to do something in the right direction, they knew it was actually 9-13 servings per day that is recommended in the research.
“Salt, Sugar, Fat” by Michael Moss – about how the food industry worked to find the ‘bliss point’ (brain chemistry) that would have humans keep eating more and more of their food.
San Bernardino, CA – first McDonald’s… Dire Straights song was about McDonald’s
SuperSize Me, the movie: what would happen in 30 days (gained over 24 pounds, etc.) and then how long it took to get back to normal (14 months)
“Younger Next Year” – a book – the over 50 crowd has to exercise 6 days a week (Chris Crowley)
ChooseMyPlate.gov – the government has figured it out (1/2 of the plate is fruits and vegetables!!), but no one is paying any attention!
70% of us are taking supplements regularly… isolated, fragmented, synthesized for the most part (COSTCO).
One study on supplements recently… higher risk of dying (all cause) for woman taking the supplements!
With the JP+ TRIO and the Complete you get over 40 fruits, vegetables, and berries (the TRIO alone has 30 whole foods)
The message of the RAINBOW DIET is (1) to get more colors, and (2) the more pigment the better (darker, e.g., the Vineyard Blend has lots of very dark berries!)
NSF – 3rd Party testing… all of their testing duplicates all the testing already done routinely by JP+
The most thoroughly researched name brand nutritional product on the market (JP+)
35 Medline published studies… compare to any other: none compare.
Over weight boys study… the researcher’s wife became a JP+ representative; the researcher went on to do the 35th JP+ study – he had the burning question (and the connections, resources, etc.)
Industry Conferences… as a Board member of the Council on Responsible Nutrition, and Past Chair, he attends many of these…. Where the talk is more and more about the microbiome… (turns our JP+ is way ahead of the curve and doing the research on how JP+ Trio + Complete affects the microbiome).
JP+ Children’s Health Study – there have now been 750,000 participants!
The CRN overlooks the quality control of the nutritional supplements industry. As past Chairman, Mr. Blair will share insights and trends affecting the industry and explain where JuicePlus+ sits in the bigger scheme of things nutritionally.
Join John Blair, Sr. Vice President of the Juice Plus Company, to get a real look inside the Nutritional Supplementation Industry and the Quality control and Research behind Juice Plus.
John is responsible for leading the Juice PLUS+ Company into the field of nutrition, and was the developer of the manufacturing team that has produced the entire Juice PLUS+ product line since 1993.