27
Apr

5 Basic Tips on Working Out

download (34)When it comes to working out, the “right” way to work out varies from person to person. However there are a few basic tips that most people who work out follow. I will list out 5 basic tips that are used as common guidelines when starting to workout.

Safety First – Safety being probably the most obvious is also probably the most important. When you are a beginner to lifting it is crucial you learn the proper technique and the correct weight your body can handle. Many people who have looked past safety when lifting cannot lift properly now due to an injury in the past from not lifting smart.

Nutrition – Eating properly is crucial when it comes to getting the results you want from working out. Some even say nutrition is more than 50% of the battle when it comes down to getting results. So make sure your feeling your body the right way!

Sleep – Sleep is extremely overlooked when it comes to fitness. It is very important that you are logging in around 8 hours of sleep per night to let your body recover from intense training. Less sleep results in less recovery and less energy which leads to weaker performance and overall weaker results.

Rest Days – Kinda going along with sleep, it is very important to take 1 or 2 days off (some might need more) to really let your muscles heal and grow. A lot of people think they need to lift heavy 7 days a week with no days of to get better results. When in reality, not letting your muscles recover with a day off can harshly slow down results.

Mind set – Upon starting your workout you must have the right mindset. If you go to the gym or where you go to workout and are just going through the motions and just trying to get it over with, you are not gonna come close to the results you want. You gotta want it and get after it when your working out. Focus on each rep and each exercise, know you are in there to make a change and that you know you will.

If you follow these 5 basic tops, you will be where you want to be in no time. Of course once you become more experienced, you can mold your own sort of regiment with these basic tips.

 

16
Apr

Proper Care for Prosthetics

download (33)Building the perfect prosthetic takes hard work. Proper limb care and skin care is essential to your health and mobility. To avoid swelling, discomfort, abrasions, trapped sweat, bacterial and fungal infections, here are some tips on how to take care of your extremity and skin. These tips are helpful in preventing or avoiding any further damage.

How to take care of your artificial limb:

• Your limb tends to swell in hot water as it dangles when you when you sit or stand in the shower. This will make it difficult to put on your prosthetic. That is why taking a shower at night will help to avoid swelling by raising the limb.

• If you have a prosthetic which is placed below the knee. It is vital never to sleep or sit with a pillow under the knee. This will lead to an inability to straighten the knee.

• For an artificial limb which is placed above the knee, it is important not to sleep with it on. When the limb is resting on a pillow, this promotes hip flexion or inability to straighten the hip. The best way is to place a pillow between your legs. This will help to lengthen the inner thigh muscle and shorten the outer thigh muscle so when you walk you can stand with your feet apart.

• Do not rest your limb over the handle piece of your crutches.

• It’s important to stay active by doing stretching exercises. This can help to straighten your knee and hip. It’ll make it easier for you to walk and lay in bed and will increase overall comfort.

Skin Care Tips for Prosthetics Patients:

• To avoid fungal growth, it is important to wash your prosthetic with soap and water.

• Only use softening creams if the skin is extremely dry and at risk for cracking.

• Do not use alcohol or unknown chemicals on the limb.

• Check your limb for red pressure patches that last more than a few minutes after you remove your extremity; these may be a sign that the socket needs checking. If left untended, these red patches may result in skin breakdown.

There are many people and resources readily available to help with your prosthetic limb and adjusting it for optimal comfort. These specialists can answer any questions as well as give you tips on how to make things more comfortable for your individual situation. If you have a prosthetic limb, don’t live in discomfort get a specialists advice on how you can achieve the optimal fit.

 

10
Apr

General Health and Fitness – Four Ways To Jumpstart Your Morning

download (32)Feel like you need a boost to get out of bed in the morning? If so, you aren’t alone. Whether you suffered from a night of restless sleep or you simply weren’t able to log enough hours, everyone has those days where climbing out of bed can be very trying.

Fortunately, there are ways to get through these days. Let’s look at four ways to jumpstart your day when you’re feeling a little less than energetic…

1. Brew A Cup Of Coffee. On those days where you just need an extra boost, don’t feel bad about brewing yourself a strong cup of coffee. While you don’t want to get into the habit of doing this every day, the odd cup of coffee on occasion can have an energy boosting impact.

Even better, moderate doses of caffeine can improve insulin sensitivity, so this could assist with your blood sugar control.

2. Do A Quick Circuit. Circuit training is a fast and efficient way to jumpstart your metabolic rate, get in some quick exercise and promote muscular strength and development.

Put together a series of 5 to 10 exercises consisting of…

  • push-ups,
  • squats,
  • lunges,
  • chair dips, and

if you have dumbbells…

  • shoulder presses,
  • bent over rows, and

any other exercise you can complete in your living room or basement. You will get some natural energy from the exercise and can then also start your day knowing you have done something positive for your body.

3. Practice Some Deep Breathing. Not feeling so into exercising! Not to worry. Another great way to boost your natural energy level is to carry out deep breathing. Sit somewhere quiet for a few minutes and take a few good deep breaths in and then exhale out. Do this for five to ten breaths and then watch how much better you feel afterward. Sometimes insufficient oxygen reaching your brain cells can also contribute to fatigue. So, breathing deeply and getting as much air as possible into your body, should help you feel more energetic.

4. Express Gratitude. Finally, one way to give yourself a boost first thing in the morning to help get you started, is to think about what you feel grateful to have in your life. Your mental state usually influences how you feel and function on a day-to-day basis. If you take time to focus on the good in your life, this could help you to feel more positive, energized, and ready to take on the day and what it has to offer.

Next time you wake up not wanting to face the day, consider these four steps. One of them should do the trick to get you up and to move.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

 

6
Apr

Is It Possible to Get Taller After Puberty?

download (31)People are seeking new ways to get tall and keep on asking, “Is it possible to get taller after puberty?” Many people ask me different ways that could help them to increase their height. So finally, I have jotted down a few of the methods of increasing your height. You can check which of the following method looks convenient to you and follow it over a period. It is important to note that such methods should be adopted for a long-term in order to observe the results.

Exercise to stretch your spine

A proven way of increasing your height is through exercise. Exercise helps to make body and spine flexible thus, making your spine more prone to grow. You can see that the sportsmen have a tall and strong physique. They are also physically active since exercise gives their muscles and bones strength as well as vigor.

There are various ways to stretch the body, but this method requires time and persistence. Without determination and eagerness to increase your height, this method cannot work. Basketball, volleyball, skipping, and swimming can help your body to stretch. It is highly recommended to stretch your body by hanging vertically with your hands on a bar. In this way the arms and body stretch, helping your body to grow tall.

Straight posture can improve your height

Carrying a straight posture can help your spine to grow vertically. A hunchback posture can significantly affect the height and spine of an individual. Keeping your back erect improves muscles flexibility and helps to maximize growth.

It is important to note that doing exercise and stretches in growing age can help you a lot. After puberty, the growth process slows down, and you may not get results fast.

Surgical methods for increasing your height

The modern technology and equipment have made it possible to explore medical issues exhaustively. In the past, there was no such surgical way to increase your height but with the advancement in technology now people are going for limb strengthening surgeries to achieve their dream height as it has become possible to gain few extra inches with surgeries. There are also cosmetic surgeries known as Height Lengthening surgeries.

However, this method does not guarantee 100% results. There can be complications in the surgery that can further deteriorate the condition. This surgery is also very expensive, and not many doctors perform this surgery. But after proper consultation with the qualified physician, one can opt height lengthening surgery.

Proper balanced diet to get all nutrients

Lack of essential nutrients can hamper the height increasing process. Healthy eating is also important to grow taller. Those kids who do not get a balanced diet will not grow properly. The height growth process hinders due to the lack of essential vitamins, proteins, carbohydrates and minerals that play a significant role in a height increase.

Ways of dressing to look tall

The way you carry your dress, the design of your clothes and the accessories that you wear also leaves an impact on your height. For instance, those females who are short and bulky should wear clothes with vertical patterns, and small prints as horizontal lines or large prints will make them look fat and awful.

So here are a few of the ways that can tell you how to grow taller. Don’t waste your precious years in whining for the lost opportunities that left you because of your short height. It is important to take action and learn the best method that gives 100% guaranteed results.