Thursday, August 25, 2011

Exercise and Pregnancy - Fit for Two

!±8± Exercise and Pregnancy - Fit for Two

Something was obviously bothering Diane. "I think I'm going to stop working out," he sighed. As her personal coach, I was amazed by this statement. After all, had made great progress in their training efforts, and had literally redefined his physique. He paused and then continued: "I just found out I'm pregnant ..."

Unfortunately many women still believe that pregnancy requires a sedentary lifestyle. Even worse, some continue to practice during pregnancy,without an understanding of the contraindications to exercise. This can seriously affect their health and welfare and that of their fetus. There are so many misunderstandings and a lack of information on training during pregnancy that many gynecologists are not even sure how to properly advise their patients on this issue. However, if properly implemented, a training program offering a variety of benefits for the pregnant woman with virtually no downside.

AsPersonal trainer, perhaps the most common complaint I hear from women is that you lose excess weight gained after pregnancy. During pregnancy a woman undergoes many physiological changes that can alter hormone and the metabolism and disposition. It 'a commonplace, £ 50, post-partum, and most are not prepared for this event to win.

While it is certainly fit for a woman to her new body after pregnancy, the best way to counter possible after the birth weightReinforcement is to stay in shape during pregnancy. It remained for a training plan, a woman can almost back to its original shape shortly after birth. In addition to short-term effects of a calorie burning exercise program is associated with a discipline of training increases muscle mass. This in turn increases the basal metabolism of the body and therefore helps to excess calories on an ongoing basis, even during sleep, burn!

It also helps the adoption of a workout routineto increase energy and reduce fatigue associated with pregnancy. And 'common for women to sit around the house all day, feeling lethargic and unattractive progresses as his word. Regular exercise promotes a better sense of well being and helps to improve a woman's self-esteem at this fragile moment.

Numerous other exercises its benefits have been reported, including a lower incidence of back pain, reduced swelling and leg cramps less. There is also a positiveImpact on labor and delivery. Research has shown that women experience during pregnancy, a shorter active labor market policies and a small amount of training in fetal distress. One study also found that the offspring of women who exercised had significantly lower body fat than those who were sedentary, even after five years of follow-up!

However, there are many principles unique to pregnancy and extensive training must be taken to ensure a safe, effective workout. The purpose of theExercise during pregnancy should be to maintain the highest level of fitness consistent with maximum safety. Understanding the basic guidelines of education during pregnancy and the adoption of a special training program, a woman can stay the full enjoyment of the fit fruit, during and after pregnancy without risking injury to herself or her fetus.

Before the start of a routine, it is important to obtain a medical release that relate to all the exercises possible contraindications. TermsHigh blood pressure, bleeding, heart rhythm disorders and other disorders can be potentially harmful. Even things that may seem harmless, under normal circumstances, the terrible consequences in this delicate moment. Medical certificate should be a prerequisite before implementing a training plan and follow-up will receive, at regular intervals to monitor changes in health. In this case, an ounce of prevention really is worth a pound of cure.

Assuming that there isContraindications should plan a woman, exercise regularly. A three-day training program for each week is ideal, preferably with at least one day of rest between workouts. Thus, training on a Monday, Wednesday, Friday or Tuesday, Thursday, Saturday and base provide maximum efficiency allows plenty of rest and relaxation.

In general, aerobic classes, is not recommended, especially high-impact and step, as a rule. During pregnancy, hormonal changes relax theConnective tissue that can cause joint instability. Bouncing movements, jumps and movements change direction quickly, all the common elements in aerobics place significant stress on the joints and tendons. This will significantly increase the risk of injury in these areas. Also, I like the flow of an aerobics class, which focuses on a group to the individual, it is difficult for the pregnant woman to maintain control. And 'so better, with a frontindividual training program consisting of cardiovascular activities, stretching and strength training, with the correct form and function are maintained at all times.

When choosing a gym, it is essential that the training area is well ventilated and air conditioned. During pregnancy, your basal metabolic rate is increased the temperature, for a woman to overheat, a phenomenon that has been shown to predispose to cause neural tube defects. Therefore, a pregnant woman makeexercise in a hot, humid place, making sure that monitoring changes in body temperature.

Training should begin with a ten-minute cardiovascular warm-up on the treadmill or bicycle ergometer with low resistance to heat the muscles. A proper warm-up helps to circulate the flow of blood through the body and therefore decrease the risk of joint injuries. The chosen activity should be performed at about 50% of maximum heart rate. To estimate this number, subtract your agefrom 220 and multiply by 50%. That would open a 30-year-old woman have a heart rate of 95 (220-30 = 190 x 0.5 = 95).

After cardiovascular disease, it is advantageous to perform ten minutes of light stretching. Due to the laxity of connective tissue, care should be taken in the degree of stretching. It stretches should not be taken at the point of maximum resistance and should be in a relaxed manner, which will be conducted in comfortable surroundings. Slow, constant stretching is recommended, and you should be sureTo avoid ballistic movements that bounces.

Subsequently, a comprehensive training session will be conducted. While there are many ways to test this approach, is a full body workout targeting all major muscle groups with exercise may be the best approach. This allows the circulation of blood in all areas of the body and maintains the goal of optimal health with maximum security. High repetitions (about 12 to 15 per set) are recommended, and two to three setsEach exercise should be conducted.

During strength training is important to follow some precautions. Strength training should not be performed at maximum intensity of effort - no struggle to pump out an additional charge. Repetitions should be smooth and controlled and a woman should always be the basic form. Breathing should be checked at each iteration and a woman should never hold your breath while lifting. Finally, the heart rate measured during peak hoursActivities and keeps your heart rate up to a comfortable level.

In addition, because of the hormonal and physiological changes that occur during pregnancy, there are no contraindications for certain exercises. Initially, the exercises that require bending from the waist avoided. This can lead to dizziness and heartburn in pregnant women, as well as putting unnecessary stress on the lumbar spine. Therefore, exercises like deadlifts and bent with your legs straight lines are not executed.

Secondly, it is betterDo not use overhead lifting exercises. Linked because of the increased lordosis of pregnancy, exercise can increase the overhead instead of loading the lower lumbar region, resulting in higher incidence of pain in my lower back. So, like the chest press exercises military press and incline contraindicated.

Finally, the exercises in the supine position and after the first trimester should be avoided. Because of a predisposition to a decrease in blood pressure (hypotension),the pregnant woman is more likely to be lying dazed and dizzy. Also, if the back, the fetus tends to push the vena cava, decreasing venous blood flow and can cause damage to the fetus. Must movements like bench press, crunches and triceps are falling at the end of the third month will be allowed.

After strength training, you should end your workout with a cooling system. The cooling should include about 10 to 15 minutesslow walking or stationary cycling with additional stretching movements use the same principles as the warm-up combined. Thus, a gradual stabilization of body temperature and help, is to flush the lactic acid from muscles.

This is a complete program that is safe and effective! The entire workout is about an hour to an hour and a half past, so that a woman feels healthy and strengthened. If these simple principles, a woman can keep their shapeduring pregnancy and, ultimately, as good or better than before conception!

And by the way, despite their fear, I was able to convince Diane that it would be beneficial for them to continue to understand what he was doing well until the eighth month. I am pleased to announce that they now have a healthy baby boy, and within five pounds of their ideal weight was after the birth. She returned to her training program and has searched for a neighbor girl.


Exercise and Pregnancy - Fit for Two

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Friday, August 19, 2011

Building a safe house Playground

!±8± Building a safe house Playground

The screams and cries of our rambunctious, healthy children to enjoy their outdoor fun in the company is reassuring and comforting to listen to parents - as long as these calls do not become cries of pain or injury. The courtyard is a pleasant place for outdoor games and exercise, not a danger zone. Young children need physical benefits of exercise, motor development, and the fresh air, not to mention a place to work out of their boundless energy.

Unfortunately, everyYears from about 200,000 families with children face violations and unsafe playground equipment are connected, according to the Consumer Product Safety Commission. An estimated 51 000 involving playground equipment at home, the rest occur in public playgrounds. Most injuries are the result of falls. Tragically, about 15 children die each year, mainly due to strangulation.

You, your children can safely

Fortunately, these tragedies are preventable. Combined with attentive adultsMonitoring, playground construction and maintenance can greatly reduce the risk of injury to young children.

Playground Safety Practice at home, at school and in the park

The fast course was written to help you make the danger signs in play areas. You may be able to take home with the precautions to be your own playground. And you can create a new look at other playing fields for the same dangers. These include lack of suitable surface to cushion falls, the lack ofGuardrails to prevent falls, head injuries and other risks including risks.

Cushion is equipped with surface protection

Be created for almost 60% of all injuries from falls to the ground, protective surface under and around is to reduce all the play equipment critical to the risk of serious head injuries. And because of injuries to the head impact of a fall can be life threatening, more cushioned surface can be done, the less likely a serious injury.

OfOf course, all injuries from falls, no matter what surface material is used to prevent the park.

What you should avoid

DO NOT use cement or asphalt. Falls on asphalt and concrete can cause severe head injuries and death. Do not place playground equipment over these surfaces.

Avoid grass and dirt. Turf and also lose their ability to shock through wear and environmental conditions to absorb. Avoid surfaces such as floors and hard ground full of dirt. Always useprotective surfacing.

What should I use?

Surface of bulk materials. These include double-shredded bark mulch, shredded tires, wood chips, fine sand or fine gravel. The greater the depth, the greater the attenuation. Bulk material should not be installed as hard surfaces like asphalt or concrete.

Made of plastic surfaces. These include rubber or foam mats or tiles, poured in place urethane and rubber compositions. The initial costhigher maintenance, but less is required. Be sure to ask the manufacturer for test data on shock absorption. Some materials require the installation of a hard surface, some do not.

How much should you use?

When using bulk material at home, a constant depth of at least 6 inches of material. 9 or 12 inches is recommended. The advantages of fine sand and gravel damping increased 12 inches, according to the CPSC.

What is the buffer zone?

Creating a bufferAreas, covered with a protective layer of surfacing material under and around all equipment could fall to a child. The protective effect of the surface material must be a minimum of 6 feet in all directions extending from the circumference of the equipment. To prevent further damage from a fall, this area must be free of obstacles and other devices that could beat a child.

A well dug

Bulk (sand, fine gravel, bark mulch, wood chips, etc.) material requires a method of containment, such as a locking ringFence or ditch dug. It also requires good drainage below the material, periodic renewal or replacement and continuous maintenance (eg course, sorting, screening, screens) to reach its depth and remove foreign bodies.

Replace loose fill up at regular intervals

To rot in wet weather, frost, normal use over time, and impurities, to pulverize and compact material. Be sure to renew or replace before it hardens.

The Nitty Gritty on the sand andGravel

Though cheap, the sand is the least desirable option. Sand can easily spread outside the containment. Hardens quickly in the event of rain is abrasive to floors when tracked into the house, and attracts animals and waste. Gravel is more difficult to commit and can be taken before, if missing.

Swing-security zones

Swings should be firmly anchored. Swings should also include a buffer zone protection with a minimum of 6 feet Extensionfrom the outer edge of the support structure on each side. The area of ​​use in the front and back of the swing should be even larger, and extend a minimum of two times the height of the swing, measured from the ground to the swing hangers on support structure.

Rules for spacing Swing

To prevent injuries from impact-resistant with swings in motion, changes should not be too close together or too close to support structures. Swing distance must be at least 8 inches between suspended swings and 8Cm from the backbone. The minimum distance between the ground and the bottom of the swing seat should be 8 inches.

That is, the best way to create a buffer zone between the child and possible injury. Well, read on as device security policies.

Consider an entrepreneur if you are not at hand. Playgrounds can be just installed an additional risk.

Playgrounds should be inspected regularly. Check areas of protection, in particular bulk and maintain the correctDepth. The following conditions must be removed, corrected or repaired immediately to avoid injuries:

Equipment exposed foundations.

Scattered debris, trash, rocks or tree roots.

Rust and chipped paint on metal components.

Splinters, large cracks and rotted wood components.

Degradation and corrosion on components that are connected to the ground.

Missing or damaged parts of plants, such as handles, handrails, swing seats. 1 Install GuardPlatforms should be more than 30 "above ground have guardrails to prevent falls - Rails.

2 Avoid unsafe openings - openings that are usually closed on all sides, must be less than 3 1 / 2 "or greater than 9" are. Openings between 3 '1 / 2 "and 9" are available to stay, hang a head and choking hazards.

Remove 3 points Pinch or Crush - There should be no moving parts exposed to a risk of pinching or squeezing can.

4 Do not wear a helmet cycling in the playground - BikeHelmets can get stuck in openings for children, what to strangle or hang up.

5 Avoid dressing children in clothing or loose strings at the playground. Strings of clothing, loose clothing, and stringed instruments, products placed around the neck to play ball and strangle children.

Think you watch them, and teach your child to play safely. Bring your child is not going to walk or play near a swing in motion, and never tie on ropes to playground equipment.

It is nothard to make your playground safe when working on the ground.

Install protection to the ground surface, using safe equipment, and stay in the game.

With this game plan, the call is "safe at home!"

American Homeowners Association (AHA) ®


Building a safe house Playground

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Sunday, August 14, 2011

Introducing an elliptical trainer

!±8± Introducing an elliptical trainer

If you buy a house or elliptical recently a health club you may be wondering how to start your elliptical. The good news is that it is very difficult. In addition to a stationary bike, learning to use an elliptical trainer is very intuitive and simple.

In fact, the hardest part to get the elliptical began to know how often and how long you train on. As with starting any exercise or diet program, you should consult with yourDoctor and get permission before you start. The best advice when just starting to let things go slowly, the body and mind to the new demands you are placing on their adaptation.

A good goal is, on the elliptical 4 times a week between 30 and 45 minutes by train. If the program does not allow this frequency, then you do what you can. Three times a week for 20 minutes to produce good results if done consistently over a longer period. Just make sure thata little 'and make you move!

The other thing is that you pay attention to clothes and shoes. The good news is that these elements do not have to be fancy or expensive. Just be sure to wear loose clothing that will absorb the sweat. Choose shoes with good cushioning and a little 'more in the front. This precaution can help prevent your feet get numb while on the elliptical trainer.

The current form and movement onelliptical is very easy to master. Remember to keep an upright posture and not on conjecture. If you treat your upper body, which does not take too narrow, as this causes for cramps in the forearm. Then it's just a matter of taking full, easy flowing progress.

Most elliptical galaxies have a variety of preset programs with the ability to store user profiles feature. These are really nice features, but my advice is to stay with good old manual setting. TheImportant to determine the heart rate and hold it while the core of your workout. As you progress in your training program you can explore the pre-set training programs and training sessions to experiment with techniques such as the formation of high-intensity interval (HIIT).

Once your elliptical workout is completed, the time immediately after you stretch your muscles for a few minutes to complete. This is very relaxing and you feellarge following. Just be sure post-workout stretching and never stretch a cold muscle!

How about an elliptical shape is not really difficult. Take your time and your expectations reasonable and, above all, to stick with it. This is the only way you'll see results that proud!


Introducing an elliptical trainer

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Saturday, August 6, 2011

Pearl iZUMi Men's Syncrofuel Xc Performance/Race Shoe,True Red/Shadow Grey,8.5 D US

!±8± Pearl iZUMi Men's Syncrofuel Xc Performance/Race Shoe,True Red/Shadow Grey,8.5 D US

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  • Half-length medial side syncro Stability Frame
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Pearl iZUMi Men's Syncrofuel Xc Performance/Race Shoe,True Red/Shadow Grey,8.5 D US

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Friday, August 5, 2011

Exercise for the elderly

!±8± Exercise for the elderly

Controlled and moderate exercise can and should be performed by all children up to the elderly. If you are a senior who led a sedentary lifestyle for many years, and want to start a training program, you are strongly advised to obtain clearance from your doctor before you start. Depending on your current physical condition, you can get a full green light from your doctor or may be affected. An example of a conditional green light is that if youDiabetes can, you are required to control blood sugar after each exercise. Another example is that if you have osteoporosis, you said, you can swim or bike instead of in each program that has a higher level of intensity.

Assuming you get doctor's approval, it is important for one or more than moderate exercise regimen, and would like to do day after day.

There are a number of exercises that you can choose moderatemade are: walking, slow dancing, swimming, balancing, tennis (twice), rebounds, treadmills, stationary bikes, lifting light weights, strength training, stretching, aerobics and golf.

Many studies have confirmed that older people who exercise every day can reduce the risk of weakness in old age, heart disease, diabetes and some cancers.

So what are you waiting for! Get off the couch and start your personal schedule daily exercise. You can see the results that you will be amazedappearance in a relatively short time - a few weeks to several months. But not all - to use part of your daily schedule for the rest of your life.

For a look at the ways in which a senior has to benefit from his training, click on the link below for a free, no strings attached, reports.


Exercise for the elderly

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