Archive | May, 2017

Neuromuscular Physical Therapy – Megan’s Case Study

In studying Megan’s case history and symptoms, key moments and events stand out in her time line of pain and dysfunction. Nine years ago, after the birth of her second child, was the first time that Megan noticed that her left foot was slightly wider and longer than her right foot. The timing of this is relevant as during the course of her pregnancy a hormone called relaxin would have been released into her system to loosen the ligaments of her pelvis in anticipation of childbirth. However, relaxin can also loosen ligaments elsewhere in the body and a longer and wider left foot would indicate the collapse of the main arches of the foot due to ligament laxity. This is one of the turning points in Megan’s history that has had a detrimental effect on her health ever since. The relaxed ligaments may never have fully recovered their full stabilizing strength and when she developed a tired aching sensation in her left medial arch a few years later it was probably as a result of this. A fallen arch will lead to over pronation and this will in turn put the tibialis anterior and possibly tibialis posterior muscles under undue stress as they try to stabilize and counteract over pronation. Stressed or overwhelmed muscles will form trigger points (TPs) within them and for tibialis anterior this can refer pain anteromedially as it passes the retinaculum. TPs in the tibialis posterior will refer pain into the sole/arch of the foot. Over pronation will lead to shortened peroneus longus which will further inhibit the tibialis muscles which will further exacerbate the problem in a continuous vicious circle.

The whiplash injury experienced last year would also add to Megan’s problems and since then she has experienced occasional headaches and neck stiffness. The whiplash injury almost certainly would have affected her sub occipital muscles, sternocleidomastoids (SCM), scalene and other stabilizers of the neck and spine. This whiplash would lead to improper neck movement which in turn would lead to TPs in the SCM and possibly the longus colli on one side (left) possibly due to the leg length discrepancy. TPs here would leave these muscles in a shortened state resulting in rotation of the head to the right hand side. If the longus colli is involved it result in kinetic chain problems and affect the peroneals on the lateral aspect of the lower limb further exacerbating the fallen arch. With the peroneus longus muscles in such an unhealthy state it is possible that it could have an effect on the sacrotuberous ligament of the pelvis and its ability to hold the sacrum in position. Megan states that one day last year she felt a twinge in her right sacroiliac joint while assisting an obese client up from a supine position. She experienced locking/jamming and diffuse soft tissue pain in QLs, multifidis and shooting pain into her hip. The fact that she was locked into torso flexion to the right suggests that the QLs went into spasm on the right side after insult and as we find out later her sacral base is an inch high on the right and there is posterior rotation of the right ilium with resultant postural imbalance whereby 2/3rd of Megan’s weight is pressing down on her right side. This extra load and postural imbalance has led to shooting pain in the trochanteric region and referred pain on the lateral aspect of the thigh due to TPs in the weakened gluteus medius and iliotibial band issues due to the over worked tensor fasciae latae.

With all this pain getting to unbearable levels, Megan turned to prescription drugs, codeine based painkillers, antidepressants, Zoloft, anti inflammatory tablets all of which would have exacerbated her problems through time by building up toxins in her system. She was also whilst under the influence of painkillers probably injuring tissue by doing activities that she would not have done if she had her natural alarm system of pain stopping her. The elastic support belt and the taping would have made the situation worse by encouraging atrophy of supporting muscle tissue.

Megan’s right shoulder is lower than the left possibly due to shortened latissimus dorsi pulling on the humerus and inhibiting upper trapezius and hypertrophy of the pectoralis minor muscle pulling the scapula forward and down.

As we consider Megan’s problems, symptoms, and case history, we can appreciate that she is suffering abject pain and dysfunction up and down her functional kinetic chain. From the pain in the plantar fasciae, spastic peroneus longus, inhibited tibialis, medially rotated tibia, medial knee pain, lateral thigh pain, trochanteric pain, lumbo – sacral pelvic pain and dysfunction, posteriorally rotated right ilium, lower left anterior superior iliac spine, 2/3rd weight imbalance to right hand side, lower back pain with QLs and multifidis in a shortened state, latissimus dorsi, neck extensors and flexors all giving problems we have to ask the question as to which functional kinetic chain we are dealing with. In my opinion, considering all areas involved, it would be the spiral oblique chain.

Megan would have to be informed that her treatment will be extensive and prolonged because some issues have been there for a while and would involve neural retraining for the dysfunction and imbalances present.

  • Medical screening.
  • Case history.
  • Postural assessment.
  • ROM testing / neural testing.
  • All shortened and restricted muscles would have to be relaxed / lengthened with TP therapy, METs, positional release / strain- counterstrain.
  • Inhibited muscles would have to be fired and strengthened with tapotement, METs and strengthening exercises.
  • Any areas of bind would need STR, cross fiber friction etc.
  • A consideration would be referral for PCIs to address the pronating left foot initially with a plan to strengthen that area long term.
  • Megan’s nutrition was not mentioned but I would be referring her to a specialist in that field to ensure that she has no nutritional deficiencies that would hinder the healing process.

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How to Lose Weight in a Week With Ease

Is it really possible to lose weight in one week? This question may be hovering in your mind given the testimonies of many persons who have been engaged in various weight loss programs without success. Knocking off excess weight could be a challenging task when you consider the discipline that is required. You may find it difficult shedding weight because of a variety of reasons such as your body chemistry, difficulty in keeping your scheduled work out programs, the nature of your job and a lot more. The important thing to note is that you can actually start losing weight right from today. It is a battle that starts up there in your mind. Whether you win or lose depend on the approach you choose to adopt. Some tips on how to lose weight in a week and start seeing results are put together to help you succeed in your weight loss program.

Have a scale at home

This is an invaluable device you must have if you are really serious to take off excess pounds from your body. The only way to know if the program you have chosen to follow is working after one week of trial is to measure your weight with a scale. Your initial weight before the commencement of the program should be recorded. Weekly progress report should also be recorded after the program must have commenced in full swing.

Eat more vegetables

One sure way to lose weight quickly is to watch your eating habit. Taking in plenty of vegetables and reducing the amount of carbohydrate you consume will help you realize your dream of getting a slimmer body. Cutting down your carbohydrate intake makes little room for conversion of the abundance of carbohydrate into fat and keeps your calories low.

Avoid eating out

When you are watching your weight one thing you must try to avoid is eating out of the home. The simple reason is that you have total control of what you prepare at home compared to what is made available when you eat outside. Whenever it becomes unavoidable that you eat out of the home, make sure you cover the lost grounds in the next couple of days cutting down the excess calories you consumed outside the home.

Use fruits for snacks in place of junks

Make provision for your favorite fruits and use them whenever the craving for snacks arises. One way many people add up weight easily is through intermittent intake of crappy snacks. You can get this checked with the use of fruits.

Exercising

Draw up a weekly work out plan for yourself and make sure you stick to your plan. Exercise is a good way to quicken your body metabolism and burn off excess calories.

Join a wealth loss forum

No person is an island. It is always good to flock together with likeminded individuals if you wish to get a good result. You can learn quickly through the experiences of other persons like you in such groups.

Losing weight is something that has to do with your mind. It is important that you capture in your mind how to lose weight in a week is possible before even venturing out to accomplish the programs you have set for yourself. Do not despise the days of little beginning. Whatever little improvement you achieve in your first week should be seen as a motivation to do better. With such a mindset the sky can only be a starting point in your weight loss program.

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History of Strength and Conditioning Science

Early records of strength training date back to 3600 BC when Chinese emperors made their subjects exercise daily (Webster 1976). During the Chou Dynasty subjects were required to pass weight- lifting tests before entering the military. There is large amount of evidence that indicates weight training was part of life in ancient Greece and India. In fact, the Greeks built numerous sculptures of people lifting stone weights.

Numerous systems of training have been proposed over the years. The accumulation of experience and different philosophies has led us to the current training methods utilized today. Keep in mind; many authorities have varied greatly from the original purpose of strength and conditioning. Hard work and dedication formed the foundation of earlier training methods. Today the opposite has occurred in numerous settings as easy work and quick fixes form the foundation of most people’s regimens.

During the 16th century in Europe books on weight training began to surface. Sir Thomas Elyot’s book on the topic was published in England in 1531. Joachim Camerius, a lecturer at Leipzig University, wrote several books in 1544 recommending that weight training should be a key activity offered in the model school. John Paugh published a book in 1728 titled A Physiological, Theoretic and Practical Treatise on the Utility of Muscular Exercise for Restoring the Power to the limbs, which pointed out the benefits offered by weight training for rehab purposes. In the 1860’s, Archibald Maclaren, devised the first formal system of physical training with dumbbells and barbells for the British Army.

The showmen and strongman entertainers of the 19th Century heavily contributed to methods used today in the fitness and Sports Conditioning industry. From extensive research iron game historian David Webster credits Italian circus and fairground performer, Felice Napoli as the one who popularized strongman performances on an international scale. Disciples of Napoli include Professor Attila (Louis Durlacher) and Eugen Sandow (Frederick Muller). Attila became well known and he attracted some of the world’s most well known physical culturists and many rulers of Europe. His list of students included King George of Greece, King Edward of England, Crown Prince Frederick who became King Haakon of Norway, the six children of King Christian of Denmark, the Queen Mother Alexandra of England, Princess Dagmar (Empress of Russia and mother of Tsar Nicholas), and the Duchess of Cumberland.

At the time training the wealthy was a much respected occupation. We have what we call personal trainers today. The current protocols used by the majority of today’s trainers are a far cry from the original teachings and benefits provided by trainers. The fame and notoriety of trainers of those days was a result of the public displays of extraordinary physical feats. These events were often attended by royalty and were highly acclaimed for their promotion of physical well-being.

Eugen Sandow, born in Koningsberg in East Russia in 1867, was recruited for his teachings by presidents and rulers from around the world. Nine kings and queens and many princes of Europe, as well as US presidents William Taft and Woodrow Wilson endorsed Sandow’s book Life is Movement. Sandow was a successful strongman as well as a promoter of formal fitness and health management. He emphasized that physical education and sport should be an integral part of the school system. He also toured the world lecturing and promoting physical culture as a means of improving the quality of life.

Most authorities recognize Sandow, as one of the most important figures in the history of fitness, with the history of his work revealing that the modern phenomenon of science based fitness training is not a novel invention. Sandow promoted the importance of strength and skill as being the cornerstone of fitness. A half a century later Dr Kenneth Cooper proposed that being fit was primarily dependent on aerobic conditioning. Approximately 25 years later the important role of strength training has once again been recognized by the academia.

In Russia during the same period Vladislav Krayevsky founded the St Petersburg Amateur Weightlifting Society (1885). Many respected scientists, athletes; artists became his students, including famous strongman George Hackenschmidt, who credited Krayevsky for teaching him all he knew. Hackenschmidt mentioned in his book The Way To Live that some of the world’s strongest men of the era, including Sandow were trained using Krayevsky’s system.

Krayevsky’s work and the popularity of his students had a major effect on weightlifting in Russia. Not only was he a renowned teacher, but he also achieved significant numbers in barbell lifts himself. He was the president of the jury at the first world championships in Vienna in 1898.

Krayevsky wrote two of his fundamental works during the period of 1896-1899. The writings were titled The Catechism of Health-Rules for Athletes and The Development of Physical Strength with Kettlebells and without Kettlebells. The Catechism of Health-Rules for Athletes was sent to press December 9th 1899, but was never published and is now preserved in manuscript form. His other book was published in 1900 and reprinted three times (1902, 1909, 1916) after his death (1901).

Krayevsky was well studied on the history of physical culture and all forms of gymnastics. He was knowledgeable about Swedish gymnastics and noted its therapeutic benefits, but his concern with the lack of scientific data of the Swedish system led him to recruit experimentalists to research it.

Many of Krayevsky’s recommendations are still used today. His recommendations include medical control of an athlete’s health, consistent training and varying load patterns, full spectrum physical development, psychological development and avoidance of smoking and alcohol.

The early strength pioneers developed numerous devices in regards to strength training including cable machines, kettlebells, barbells, dumbbells, odd-shaped bars, thick grip bars, weighted boots, isolation machines and various throwing devices. Yet 50 years later there are numerous people who claim to have invented this machinery. In today’s industry there are many systems and people promoting their new systems, which are not really new at all.

The development of different scientific and educational cultures split the West and East as their promotion of physical activity was vaguely different. During the years following the World Wars Russia and Europe still continued to promote various elements of physical strength, power and skill while the West primarily promoted aerobics. Kenneth Cooper’s book Aerobics was popular at the time as well as Swedish endurance exercise research. According to Cooper and the Swedish researchers cardiac and general health depended primarily on prolonged endurance work. Supporters of the endurance doctrine heavily protested strength training. Cooper told the world strength training promoted a beautiful body but did nothing for health.

During the same period that the aerobics craze was running wild in the West Russians and Eastern Europeans accumulated extensive international information on strength and sports training while developing comprehensive educational programs to promote their findings. Most schools offered weightlifting and within a few decades there were approximately 1 million weightlifters in the USSR. Strength training became a key element in all sports training programs in the USSR while the attitude in the West was that weight training would slow athletes down and limit their range of motion. Consequently Russia dominated the Olympic Games, especially in Olympic Weightlifting, at the same time the aerobic doctrine became gospel in the West.

The Russian dominance has often been attributed to the use of anabolic-androgenic drugs, but the sporting use of these drugs was actually introduced in by the West first. It is probably more accurate to say that the Eastern nations dominated due to their special strength science and understanding of comprehensive sports conditioning. On the topic of drug usage no one uses more drugs than Pro bodybuilders, which are predominantly Americans.

In the West today the majority of gyms, trainers, academia and coaches are still ill informed when it comes to fitness and Sports Conditioning. The aerobic endurance crazes still dominates in most cases, yet this makes up a minor portion of fitness. All one needs to do is study the science and abundant evidence that supports the numerous health and fitness benefits of a proper strength-training program to realize its importance.

References

Siff, M.C (2000) Supertraining. Mel Siff.

Copyright 2005 Jamie Hale

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How to Lose Belly Fat Fast for Women With 3 Simple Strategies

How to lose belly fat fast for women? That’s the question frequently asked by ladies whenever they want to lose weight. On top of that, they also want to burn those abdominal fats without doing excessive exercise and going for the extreme diet. They want to look healthy and fantastic at the same time after removing the fats.

Can you spot reduce the belly fat by doing 1000 crunches or sit-ups every day? While I really impressed with your determination to do that number of crunches, sadly scientist has found out you can never spot reduce any selected area of your body (unless you going for liposuction, that will be a totally different story). But don’t worry, here I will share with you the 3 effective strategies on how to lose belly fat fast for women.

Strategy #1 Get to the Lowest Calorie Intake

Fat is stored calories. How do you store those calories? The answer is simple, you are eating too much! You need to cut down your calories intake so that the fat cells can be released. When you don’t supply enough calories, your body has to dig up your fat cells to compensate the calories deficiency.

According to the American College of Sport Medicine, the lowest calories intake for women is 1,200 calories per day and men’s lowest calories intake is 1,800 calories per day. As our topic today is about how to lose belly fat fast for women, I suggest you to go for 1,200 calories per day. This way it will give your body the chance to release the stored fat to be utilized as energy.

I like to remind you that 1,200 is a very low number of calories. I suggest you to stay with this calories intake until you start to feel lethargic. From there, slowly increase up your calorie intake accordingly until you feels your energy level is back to normal.

Strategy #2 Increase up Your Fat Burning Activities

You already lower down your calories intake. Your body starts to release the fat cells now to be utilized as energy. By increasing the activities that consume energy, you will increase the chances for the fat to be burned.

Before you thinking about hardcore exercises, I want you to think about your activity of daily living first. Find which activities you do daily that you can change so it can increase up your calories burning. For example, taking stairs instead of elevator, park your car a little further from the main entrance and etc. The message here is, get active throughout the day!

Strategy #3 Do the Metabolism Boosting and Fat Burning Exercises

For this purpose, your exercise routine should consist of resistance training and cardio. And you also should choose the routine that is challenging you. Remember, what doesn’t challenge you, will not change you!

So how much exercise should you do? Let’s get back to the American College of Sport Medicine again. They found out that for 150 to 250 minutes of moderate-intensity physical activity per week provides only modest weight loss. The significant weight loss only occurs when you go for more than 250 minutes per week.

My suggestion is go for 300 minutes of exercises per week which consist of resistance training and cardio. Keep the intensity moderate as you are at your lowest calories intake now, you will easily to be burned out if you go too intense for your exercise routine. You may perform your cardio 3 times a week and your resistance training 2 times a week.

For your cardio exercises selection, my advice is to choose the activity you enjoy to do. It can be jogging, brisk walking, swimming or playing sport games. For resistance training, you can go to the gym or you can just workout at home. YouTube will be able to provide you several resistances training routine you can follow. For example, you can type into the YouTube search box for “full body resistance training at home” or just “full body resistance workout at the gym”.

Lastly, these 3 strategies on how to lose belly fat fast for women won’t work if you just leave it on this article. Work on it and you will be able to see the leaner midsection soon!

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Natural Penis Enlargement Exercises For Easy and Safe Penis Enlargement

Natural Penis Enlargement exercises are the highly preferred method of male enhancement among men who want bigger and thicker penises more so because it is the safest and cheapest form of male enhancement. Male enhancement market is full of fraudulent companies touting wonder pills, oils and devices all claiming to enlarge your penile size without any medical backings and approvals. In such a case it is natural for you to be wary of such products and choosing the right product becomes a mountain hill task.

Unlike other methods like pumps and weights that can damage the erectile tissue and make you impotent, exercises called jelqs are completely safe and you do not have to risk your manhood for the sake of a longer and thicker member. Again, there are millions of Jelq routines available on the net, some even free but they vary considerably in terms of clarity and effectiveness. A good program is highly illustrative that describes each movement with photos and videos so that you can not go wrong and perform Jelqs in the most accurate manner.

A typical jelq routine starts with a little warm up and stretching which is followed by jelqs and hot compress and a massage. The technique is documented to work by Dr. Brian Richards who conducted a study on Jelqs in the 1970’s.

Apart from increasing your penile size in terms of both length and girth, you can also enhance your sexual stamina, staying power and enjoy explosive orgasms.

Moreover, a jelq routine can be used in conjunction with natural male enhancement pills which are approved by doctors to enhance the effect of Jelqs. Pills are a great method of increasing blood flow to the penile region which is crucial for firm and rock hard erections. It makes sure that all the spaces in Corpora Cavernosa or the blood holding chambers of your male shaft are filled with blood so that you can enjoy a more fuller and thicker erection.

Pills are also instrumental in increasing libido and testosterone production in men which is the main hormone as far as your sexual activity is concerned. Some high quality pills include free access to good and proven jelq programs online.

Access the Best Male Enhancement Pills System that includes free access to one of the best jelq routines online which comes with an excellent customer support and money back guarantee.

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Tips In Honing Netball Umpiring Skills

Playing netball is a wonderful activity for individuals since they can obtain numerous features. For one, they can improve their social life. Next, individuals can maintain a fit and healthy mind and body. And, netball games are exciting. However, in case that you do not want to play, individuals can also become an umpire. But, before becoming an umpire, you need to hone your netball umpiring skills. Surely, individuals can find numerous articles online that can help them, but it is best to consider the following tips to help you achieve your goals.

Know about umpiring levels

In order to improve you netball umpiring skills, one of the best options individuals need to know is the different umpire levels. As of now, there are numerous umpire levels. And, levels are determined according to the type of players in the court. Some of the following levels include local, national and international umpires. So, if you are handling games from local teams, you need to be a local level umpire. However, individuals need to know that they need to pass certain exams to become an umpire.

Ask seasoned umpires

In case that you are having a hard time understanding the rules on your own, a good way is to ask seasoned umpires. Of course, these individuals are experts in netball rules and regulations. And, they know all the rules in order to make games safe and fair for all players. Fortunately, some umpires make use of techniques to memorize all rules which can be useful for beginners. Apart from that, umpires can also help you hone skills that are important when umpiring games. This is essential since you need to have the right skills to ensure that you can handle games properly.

Be aware about rules and regulations updates

When trying to hone your umpiring skills for netball, it is also imperative to be aware about the rules and regulations. To make games better for everyone, authorities revise rules. Because of this, aspiring umpires need to know about these updates. Fortunately, all updates can be found on netball articles and organizations.

Join netball organizations

Finally, if you wish to learn more efficiently, it is best to join netball organizations. Some netball organizations offer player and umpire training sessions. These sessions are handled by seasoned experts to ensure that students will learn properly and easily which can help them make better games.

These are only some of factors individuals need to consider to help them become successful umpires.

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A Schwinn Recumbent Bike Exercise Program – The Benefits For Parkinson’s Disease Patients

One of the areas that Parkinson’s Disease research is actively pursuing due to a huge body of anecdotal evidence is that regular exercise helps the Parkinson’s patient slow down the progress of symptoms or helps mask the symptoms. The number one recommendation from neurologists to their patients is to exercise. So looking at home exercise equipment like a Schwinn recumbent bike as well as walking, and getting involved in an exercise classes are all definitely something worthwhile for any Parkinson’s patient to look into. This article looks into some of the current research on the use of exercise bikes.

Parkinson’s Disease is often referred to as a movement disorder. It has no cure. It is a neurological condition that affects the dopamine your brain needs. It gradually breaks down and causes stiffness or a slowing down of what used to be easy normal every day activities. There are as many variations of the disease as there are people. Many develop tremors, most have a stooped over postures and shuffle like walk. Some will have their voice muscles gradually weaken. Muhammad Ali and Michael J. Fox are two well known patients who are pretty far along in the disease progression. The Michael J Fox Foundation is committed to funding all sorts of research in institutions all over the country. Substantiating the effects of exercise is one of many areas they currently fund.

In July of 2008, Dr. Jay Alberts, a researcher at the Cleveland Clinic, has published his findings on the advantages of tandem biking and Parkinson’s Disease. Initially they found that by riding for one hour a day on a tandem bike, three days a week the symptoms improved about 35%, and went away if the exercise stopped. What the tandem bike does is allow the non Parkinson’s rider to be in front and force the speed to be higher than the Parkinson’s patient would do on their own. A current study that Dr. Alberts and The Cleveland Clinic are involved in is using a motorized Theracycle.

So, how does this answer the question about whether a Parkinson’s patient should buy a Schwinn recumbent bike? Well, it tells us first that any exercise it good, but to make the symptoms improve at the 35% levels you have to get up to 80-90 RPMs. In the initial clinical trials it was harder for Parkinson’s patients to get up there on their own, and needed the second person on a tandem bike to drive up the RPMs. If you have an exercise bike that you can set it to move at the 80-90RPMs on its own, or with a second person there to urge you own, without you wanting to swat them one, then buying that bike whether it is upright or recumbent will help improve symptoms.

However, any exercise is better than no exercise for a Parkinson’s patient. Buying something like a Schwinn recumbent bike will give both the patient and caregiver a chance to get a good aerobic workout. Patients in the earlier stages where the symptoms are not so obvious may be able to get the RPMs up there. Meanwhile keep your eyes and ears open for the results of the motorized bike study, talk to your trainer at a gym and see what advice they have to help get those RPMs up to the optimal level.

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Five Tips to Get You Off the Couch & Lose Your Chest Fat

All around you, people are getting wise to the fact that some type of daily training is crucial. Still, you can’t seem to get up the enthusiasm to settle into an exercise routine and start working off those man boobs. Before you reach for that next cold beer and turn on the TV, here are 5 key tips to help get you started:

Tip # 1 You’ll Live Longer

Folks who do at least some training often have longer life expectancy than persons who are in essence inactive. If you’re hoping to see what the world looks like in 30, 40 or 50 years time you stand a much better chance if you’re doing some physical activities such as walking or weight training.

Tip # 2 You’ll Have A Stronger Body

Your body needs to be active in order to keep muscles running properly. This also goes for such muscles as your heart as well as your abs, triceps and the other muscles around your body. A strong body provides you with the basis to do loads of activities that you just can’t do when the body is exhausted and run down.

Tip # 3 Your Mind Will Be Better

Exercise helps to liberate chemicals known as endorphins into the bloodstream. Endorphins, as well as several other chemicals, are a critical factor in keeping our brains and nervous system healthy. Keeping fit and healthy will provide your brain everything it needs to function at top efficiency, keeping your nerves balanced and will result in you being able to cope with everything that life can chuck at you.

Tip # 4 You’ll Have Extra Confidence

Being in great shape means not having to search around for outsize clothing, not struggle to be comfortable on an aeroplane, or fretting about showing your chest fat on the beach. Training helps to keep the body proportioned properly so it is easier to look good in what you wear, and feel comfortable and confident going anywhere you want.

Tip # 5 You’ll Enjoy A Better Sex Life

Exercise helps to prepare the body for activity. No one would not regard sex as an activity that is not pleasurable and sought-after. But if you want to get the maximum benefit from the activity you need to have a high level of stamina and physical fitness. So physical fitness achieved from frequent exercise will help you be more responsive and take pleasure in enhanced orgasms, better than you ever thought conceivable.

So frequent fitness work makes common sense, whether you think in long term or short term objectives. So don’t deny yourself the huge rewards that regular training will give you any more. Get off the couch now and begin your new way of life. You won’t regret it.

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What is a GPS Watch, What Does it Do, and How Can it Help Me With My Fitness Program?

GPS watches utilize a network of global positioning satellites to precisely track how far and how fast you are running, biking, or swimming. Anytime. Anywhere in the world. It will measure your real-time speed, average speed and maximum speed. It calculates your pace, average pace and best pace, tracks your workout distance, and also functions as a continuous odometer. Whether you’re buying one for yourself or purchasing a gift for someone else, we’re here to help you understand what you’re buying. We’ll guide you to match the right technology for your intended use or to maximize your training or exercise experience.

What does a GPS watch do and how can it help me with my fitness program?

The first thing that comes to people’s mind is that a GPS watch will tell them the direction they’re heading (i.e. North by Northeast) or street address similar to what a car’s navigation system does. This is not true. Although GPS (Global Positional System) watches use the same principles, it is not nearly as sophisticated. Like your car’s navigation system, it communications with the satellites in orbit around the earth to determine your exact coordinates each second while you move. It then sends this information to the watch to calculate your velocity and distance traveled between each set of coordinates.

So why does this matter to me if I’m a runner, cyclist, rower, skier or walker?

Because now you can get the most critical information about your workout that you could never get previously unless you exercised at a track or some other pre-measured course. Namely, how far did I go and how fast did I get there? A GPS watch will provide you with all this information. Here’s some typical data collected from a runner’s workout:

  • The Average Speed during the run was 7.5 miles per hour.
  • The Maximum Speed achieved was 9.0 miles per hour.
  • The Average Pace during the run was 8 minute miles.
  • The Best Pace achieved was 6.5 minute miles.
  • The Total Distance was 3.5 miles.
  • The Total Time was 28 minutes.

This is great information to know so you can target improvements in your exercise program and monitor how you’re performing toward meeting those goals. And you can go anywhere. You’re not constrained by a specific circuit or measured course. Just run, walk or cycle anywhere you want and the GPS watch will perform the calculations no matter where you go. This technology works anywhere in the world because the GPS system is designed to receive information from up to 12 satellites at any one time that are located on the same side of the earth as you. If you’re serious about getting fit or improving upon your current fitness regime, a GPS Watch is a great training tool to own.

So now that you understand how a GPS Watch works and what it can do, choose the model is right for you. Here are the main options to look for:

Heart Rate Monitoring – Some GPS watches come with Heart Rate Monitors so you can gauge your heart rate in addition to your time, speed and distance. The Timex Global Trainer and the Garmin Forerunner 405 both offer this option. In order to reach your fitness goals, you need to train at the right intensity level. Heart rate is the only accurate measurement of your intensity or exertion level. That’s why using a Heart rate monitor is such a valuable part of your training.

Computer Interface – So now you have all this great information in your watch – what do you do with it? Download it, analyze it, and trend it by uploading it into your computer! The Timex Data Recorder works in conjunction with all Timex GPS Watches and comes with cable and software. This item is purchased separately. The Garmin 405 provides computer download capabilities and software as well and are included with the watch. Having this information available on the computer to use with the manufacturer’s tailored software makes it all the more valuable.

GPS Transmitter – Garmin’s GPS device is integrated right into the watch which makes the watch a little bulkier and less suited for daily use. It does have more features however such as Longitude and Latitude coordinates. Timex’s GPS device is a separate component that is worn on your arm or clipped to your waist. Therefore the watch is much lighter which allows it to be used as an everyday watch. Timex has now released its 3rd generation GPS device which weighs only 2.7 ounces. The previous versions were slightly heavier and required more batteries. Although everyone wants the smaller, lighter GPS unit, there is a trade-off. The smaller the unit, the fewer batteries it takes to operate and you’ll need to replace them more frequently.

Target Speed and Pace Alarms – This feature allows you to individualize your performance. An alarm will notify you when you reach preset upper and lower limits for either speed or pace. Timex offers this with their 100 Lap models.

Target Distance Alerts – You can set the watch to alert you when you have traveled a specific distance or multiples of that distance. For example, when this setting is set to “1 mile” the watch will sound an alert when you have traveled one mile and then again at two, three and four miles, etc.

Speed Smoothing – This feature makes pace and speed values easier to read while using the watch by “smoothing” out any small variations in speed. You might want to enable this feature if you are viewing pace information and the displayed numbers appear too “jumpy.” Smoothing has no effect on the accuracy of the data displayed, nor any effect on the distance accumulated.

Lap Memory Recall – This allows you to record separate data for each lap or distance interval. Suppose you run a 5 mile race and you want individual statistics for each mile as well as for the overall race. You would depress the LAP button at each mile mark to reset the Lap data functions so at the end you can compare the data of each lap. Was your 1st and 2nd laps (miles) good, but you faded on the last three? Perhaps you need to work on your endurance. Are your laps better at the end than in the beginning? Then you might need a better warm-up routine.

Timex offers both 50 lap and 100 lap models while Garmin offers 5000 laps for all its models. If you want to keep a couple of weeks of workout data on the watch, make sure it will support enough laps for your purposes.

Auto Splits – This feature will enable the Chronograph to automatically take splits based on time or distance traveled.

Odometer – The watch keeps track of total distance received by the watch.

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Tips for Easing Pain Caused Due to Arthritis

Arthritis is considered to be a degenerative and painful condition which is caused owing to inflammation in the joints, leading to pain and stiffness. Osteoarthritis counts to be one of the most common types of arthritis which may get worse with age. Here are some of the tips for procuring relief from arthritis:

Reduction of weight

Weight may have a higher influence on the amount of pain that occurred owing to arthritis. It is one of the effective arthritis treatments. Additional weight may result in higher pressure on the joints, especially on the hips, knees, and feet. Reduction of stress on the joints by weight loss will lead to an improvement of mobility, reduction of pain and prevention of future damage to the joints.

Proper exercise

The benefits of exercise are not concentrated to losing weight. Regular movement helps in maintaining flexibility of the joints. However, weight-bearing exercises such as running can cause damage. In lieu of that, you should go for low-impact exercises such as swimming, water aerobics for flexing joints without causing additional stress.

Using cold and hot therapy

Treatment of cold and hot treatment will make a difference if you are experiencing pain during arthritis. Warm and long baths and shower during the morning will help in easing the stiffness of joints. You can make use of the heating pad of electric blanket during the night for keeping the joints lose and using moist heading pads. Cold treatments are considered to be the best for conferring relief from joint pain. To accomplish this arthritis treatment, you can make apply gel ice pack to the painful joints for procuring relief.

Acupuncture

Acupuncture is one of the most prominent medical treatment which involves insertion of thin needles into specific parts of the body. This is beneficial for restoring balance and re-routing energies in the body. Acupuncture has the capability of reducing the pain caused due to arthritis. If you are willing to try this method, you should ensure to consult an experienced acupuncturist.

Meditation

Relaxation techniques such as meditation are beneficial for the reduction of arthritis pain, eliminating stress. These techniques help in coping in a better way. In accordance with National Institutes of Health, practicing meditation is effective in arthritis treatment. In accordance with researchers, people suffering from arthritis and depression have procured immense benefits from meditation.

Inclusion of fatty acids in the diet

Every person requires omega 3 fatty acids in the diet for procuring optimum health. These fatty acids play an integral role in easing pain caused due to arthritis. Fish oil supplements which are enriched in omega 3 fatty acids aid in the reduction of joint pain and stiffness.

GLA or gamma-linolenic acid is another fatty acid which is considered to be worth mentioning in this aspect. Seeds of specific plants such as borage, evening primrose, black currants, hemp are the primary sources of GLA. It is also possible to consume the oil of these seeds in the form of supplements. You should, however, consult your doctor prior to taking them.

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