Monday, September 29, 2014

Injury and pain staying healthy

You can reduce pain from a injury with pain management techniques
  If you have a injury from sports or an accident the pain can be over whelming. Here is some help with the discomfort by using pain management techniques.  When rehabilitating from a injury you need to try and reduce the pain involved which will help in a faster recovery. make sure to see a doctor if the pain is severe.You should stay positive in your thoughts and keep anxiety to a minimum. You should have short and long term goals to heal and recover from your injury. You need to choose to be smart and work on getting through the pain from your rehab program. If you are being negative will only cause a slow healing process and can cause more pain.  Deep breathing will help you  relax and get oxygen to the injured area which will lesson the pain. Meditation of soothing imagery such as laying on a beach, floating in space,etc should be included with your deep breathing. Therapeutic massage of the muscles,tendons,and ligaments is also vital to help you recover. You need to acknowledge the pain and what area of the body it is centered in. This will help your mind focus on the internal healing process.   You need to developed a positive attitude to manage the pain. Your process to recovery is dependent on your over all attitude and continuing your therapeutic routines. You must not over work the injured area, all this will do is increase the pain and slow down the healing. Your short term goal is to reduce the pain , swelling and have a positive mental state. You can control this by restricting activity , using ice on the injured area. Protect the injured area and decrease movements will help with the painful muscles,ligaments,and tendons.
 
Injury and pain

Thursday, September 25, 2014

Muscle performance

You can also isolate muscle groups by using bands or dumb bells. You should warm up with light, repetitive ,dynamic site specific movements of the muscle group you want to work out. You should try and use resistance machines if you have them available. The advantage of these weight machines is the constant weight and load of the movements. Elastic bands or tubing will provide you with multiple levels of resistance. With elastic resistance your muscles will receive the maximum force with this type of movement. After any work out is is important to make sure to drink plenty of fluids the will speed up the recovery process. Muscle strength is a broad term which refers to the ability of the muscle to produce tension and force based on the demand placed on it. The development of muscle strength is a direct result of working the muscles harder during heavy or prolonged weight lifting. This will also increase the size of your muscles. You also need to developed muscle power. Because a workout can be produced over a very brief or extended time frame, power can be expressed by either a single burst of high intensity such as lifting a heavy weight or repeated bursts of less intense muscle activity.
Muscle performance

Wednesday, September 17, 2014

Muscle Cramps

Muscle cramps are caused by involuntary contraction of the muscles and can be painful. Many times this is caused by being dehydrated and need to drink fluids since the muscle cramps from lack of fluid. The muscles need fluid like sports drinks to contract and relax. This can happen after heavy work outs especially in the summer months since we tend to sweat more during a hard work out. Muscle cramps most commonly occur in the calf or thigh. A sudden sharp pulling sensation in the muscle is a muscle cramp.
You should sip on a sports drink to replenish electrolytes, potassium, magnesium which can help prevent muscle cramps. You can also do a pre-exercise warm up like walking or jumping before you stretch your muscles.
Muscle Cramps

Tuesday, September 16, 2014

Oxygen

A Lack of Oxygen can cause:
Circulation problems,  Memory loss, Irrational behavior Irritability , Poor Digestion ,Muscle aches & pains,  Lung problems, Dizziness , Depression, Body weakness.
The body needs Adequate Oxygen for:
Energy  Digestion Removing toxins Fueling the muscles Metabolizing fat & carbohydrates, Maintaining a healthy immune system , Removing viruses, parasites, and bacteria Keeping the heart pumping & healthy Helping the lungs to breathe.
According to Dr. Otto Warburg, winner of the Nobel Prize for cancer research. “Cancer has only one prime cause. It is the replacement of normal oxygen respiration of the body’s cells by an anaerobic cell respiration.” Otherwise, there is not enough oxygen at the cellular level.
In addition, an insufficient supply of oxygen to the tissues, is a major cause of our worst diseases, including heart disease.
So what can you do to increase the oxygen level to your cells and provide your body with the oxygen it needs for optimum health? Here are six suggestions:
1. Get more physical exercise
2. Eat dark-colored berries
3. Eat plenty of green, leafy vegetables
4. Avoid trans fats
5. Take oxygen-enhancing products, such as Cell food & other oxygen products.
6. Take food-based antioxidants, such as in wild blueberries.
Of course, if you are under a doctor’s care and taking prescription medicines, you would be wise to check with him or her before making any significant changes in diet or exercise.

Thursday, September 11, 2014

Overtraining Muscle Soreness

Overtraining is the term used to describe a decline in physical performance in healthy individuals participating in high endurance sports and physical activities. The term chronic fatigue, staleness and burn our are terms used to describe this kind of condition. When you over train you fatigue d require more time to recover from the activity. Overtraining is brought on inadequate rest sessions in-between exercise sessions and not enough fluid and diet intake. You can get back to peak performance by tapering the training program for a period of time and the volume and frequency of the work out.

A problem the can arise from overtraining is muscle soreness. This is caused by strenuous exercise to the muscles to the point of exhaustion. This is caused by lack of oxygen and blood flow to the muscle. The feeling of burning or aching in the muscle is produced by the nerve endings. To help the muscles get back to normal you need to do a light cool down period and drink plenty of fluids. You can also suffer from DOMS Delayed onset Muscle Soreness if you overstrain the muscles. If you suffer from DOMS you will notice that muscle soreness increases with passive stretching or an active contraction of the muscle. Muscle stiffness and the onset of pain is another sign.

Strength deficits developed prior to the onset of soreness and persist after soreness has subsisted. This could be the result of muscle damage which will directly effect the structural strength and integrity of the contraction in the muscle which results in pain. It is important if you have damaged the muscle that you apply ice and rest and go see your doctor. If you are in pain you should not do dynamic resistance exercises if you cannot do any part of a work out you should stop and not damage the muscle any mare. You should avoid high impact activities such as jumping or hopping. You should not do high velocity movements.
Overtraining Muscle Soreness

Wednesday, September 10, 2014

Muscle performance

Muscle performance refers to the capacity of the muscle to do work. It sis effected by all your bodies systems. The key elements that you need to strive for are strength, power, and endurance.  There are many other factors that can impair peak muscle performance. When you have problems with your muscles this can lead to injury and hinder your performance. Resistance exercise is one of the ways to improve your muscles.  This type of work out is when a dynamic or static muscle contraction is resisted by an outside force. This will enhance muscle performance increase strength and power. You will also reduce the risk of soft tissue injury during activity.
 Muscle strength is a broad term which refers to the ability of the muscle to produce tension and force based on the demand placed on it. The development of muscle strength is a direct result of working the muscles harder during heavy or prolonged weight lifting. This will also increase the size of your muscles. You also need to developed muscle power. Because a workout can be produced over a very brief or extended time frame, power can be expressed by either a single burst of high intensity such as lifting a heavy weight or repeated bursts of less intense muscle activity.

Saturday, September 6, 2014

Muscle Soreness

Overtraining is the term used to describe a decline in physical performance in healthy individuals participating in high endurance sports and physical activities. The term chronic fatigue, staleness and burn our are terms used to describe this kind of condition. When you over train you fatigue d require more time to recover from the activity. Overtraining is brought on inadequate rest sessions in-between exercise sessions and not enough fluid and diet intake. You can get back to peak performance by tapering the training program for a period of time and the volume and frequency of the work out.

A problem the can arise from overtraining is muscle soreness. This is caused by strenuous exercise to the muscles to the point of exhaustion. This is caused by lack of oxygen and blood flow to the muscle. The feeling of burning or aching in the muscle is produced by the nerve endings. To help the muscles get back to normal you need to do a light cool down period and drink plenty of fluids. You can also suffer from DOMS Delayed onset Muscle Soreness if you overstrain the muscles. If you suffer from DOMS you will notice that muscle soreness increases with passive stretching or an active contraction of the muscle. Muscle stiffness and the onset of pain is another sign.

Strength deficits developed prior to the onset of soreness and persist after soreness has subsisted. This could be the result of muscle damage which will directly effect the structural strength and integrity of the contraction in the muscle which results in pain. It is important if you have damaged the muscle that you apply ice and rest and go see your doctor. If you are in pain you should not do dynamic resistance exercises if you cannot do any part of a work out you should stop and not damage the muscle any mare. You should avoid high impact activities such as jumping or hopping. You should not do high velocity movements.

Friday, September 5, 2014

Nutrasource

How to look and feel younger healthier Everybody wants to look and feel younger.  Here are some ideas to do so.Exercise can make you look and feel younger.  Keeps your body in shape, physically and mentally.  Exercise is a wonderful thing for the body.  It makes your heart, lungs, muscles, bones, and other organs all healthier.  Some exercises to do is stretching, flexibility is important.  Aerobics  brisk walking  for about 30 minutes a day every other day will help burn about 2000 calories a week.  This is essential to a healthy heart.  Do exercises that engage your body weight, such as planks.  And work on balance exercises, which will help engage your core.

A change in diet will also make you feel and look younger.  Fish oils are good, as well as a well balanced diet with plenty of fruits and vegetables.  Green tea is a good antioxidant try to drink without sugar. Changing your hair style can make you look younger.  Wearing a dress instead of a skirt shirt can give you a hourglass figure.  This can make you look younger and feel better about yourself.  When you feel better about yourself, your self-esteem will increase.
Something we cannot control is genetics.  This is a big part of how you look and feel, however we can do other things.  30% is genetics, while the other 70% is the choices we make.  This is why it is important to quit smoking, limit alcohol intake, exercise, and keep a healthy, well-balanced diet.  All this is very important, not only to be healthier, but for a better quality of life as well.
Health and Wellness