Muscle Cramps: Unmasking the Fitness Dilemma

The article talks about the occurrence of muscle cramps among individuals who want stay fit and improve their health. Rather than taking medication and drugs to treat muscle cramps, individuals are advised to make adjustments in their training routine and diets to lessen the development of muscle cramps.

 

People nowadays are becoming more conscious about their health, recognizing the importance of exercise and physical activities in their lives. Many have been integrating exercises like jogging, skipping ropes, brisk walking, and other similar exercises in their daily routines. However, there are instances that people who exercise, especially those who run or jog, can be vulnerable to muscle cramps. Muscle cramps are the involuntary and forcible contraction of the muscles. These cramps can be related to a part of a muscle, the entire muscle, or a group of muscles. It may occur many times before it is relieved. Sometimes there can be simultaneous cramps that move body parts in opposite directions. Statistics show that about 95% of individuals experience muscle cramps at some point of their lives.

 Muscle cramps can be caused by different factors which may include poor flexibility, muscle fatigue, electrolyte and mineral depletion, excessive physical exertion, and dehydration. Electrolytes are minerals in the blood and other fluids that carry an energy charge. In addition to these causes, muscle cramps can be linked to some factors like improper breathing and unhealthy diets.

Muscle cramps may disappear on their own, but there are some things that can be done to lessen their severity and longevity. Below are some of the things that can be done to treat muscle cramps.

· Stop the activity that triggered the muscle cramp
· Gently stretch the affected muscle
· Keep the affected muscle moving with light activity (standing and walking around)
· Massage the affected area to aid blood flow

Making adjustments in one's training routine may help prevent the occurrence of muscle cramp. Improving one's cardiovascular fitness may also boost the flow of blood to the muscles. A strong heart may guarantee that there are sufficient amounts of oxygen and nutrients in the muscles for them to function properly. Stretching may also help the muscles become more loose and flexible that may stop the muscles from tightening and cramping. Stretching coupled with a good warm-up session may lead to increased range of movements and help prevent injuries and muscle cramps by prompting muscle recovery.

In terms of breathing and healthy diets, people who workout should make sure that plenty of water is taken before and while working out to replace lost electrolytes. Deep breaths should be done while working out to allow consumption of plenty of oxygen. Studies show that when oxygen intake is more efficient the following may take place: slower heart rate, decreased blood pressure, eased anxiety, and relaxed muscles. Workouts should not be overdone to prevent the occurrence of muscle cramps. Any cramping usually subside after a few minutes of rest but if individuals are having trouble with their cramps they should seek the advise of doctors of other health specialists.

Rather than seek for the treatments or remedies for muscle cramps engaging in proper pre-workout and workout routines may eliminate or lessen the occurrence of these health ailment. The use of over-the-counter medication to treat muscle cramps is not prohibited. But individuals who wish to try them should consult doctors before taking them and not self-medicate. Proper workouts and healthy diets prioritized rather than taking muscle relaxants and other medications to treat muscle cramps.



Damian@FitnHealthy

Top Three Exercises For Stress Relief

Whether coming from our jobs, personal life, incompetent drivers, or the soaring gas prices stress seems to be all around us, bombarding us with an over load that has us over worked, cranky, and restless. The effects of prolonged stress on the human body can be devastating to our health resulting in migraines, muscle aches, insomnia, digestive problems, high blood pressure, diabetes, weight gain, asthma, and heart disease along with a wide range of other health problems. Learning to effectively manage stress and adding regular exercise to your routine is a valuable part of stress relief which is vital to good health. But do not worry, you do not have to make time to go to the gym or worry if your fitness level is not up for that aerobic work out, here are three of the best exercises for stress relief than can be done by just about any one at any fitness level, of course as always, before beginning any new exercise program you want to be sure that your health care provider has cleared you for exercise if you have any recent injuries or health care concerns.

Tai Chi:
Tai Chi is an ancient martial art form. This Chinese art has been practiced for centuries and is a perfect exercise for stress relief. Tai Chi uses very fluid and graceful movements that are slow and precise, focusing the mind and strengthening the body. It can be done just about anywhere by people of all ages and is fairly simple to learn. People who practice Tai Chi experience a better sense of balance, over all improvement in health, sleep better, and feel a since of clarity and improved mental focus along with the stress relief.

Pilates:

Pilates was originally developed as a method of rehabilitation for injured dancers and soldiers. Incorporating simple moves similar to yoga in parts, pilates stretches and lengthens your muscles, improves the strength and stability of your core (the torso), and is also very calming and soothing making it a great choice for stress relief. Stress relief is not the only benefit of pilates, you also get a longer, stronger spine, better posture, more graceful muscle tone, and stronger abs. And because a large portion of pilates can be done as a mat work out, it is great for people with special needs to consider that may make traditional exercise more difficult.

Water Aerobics:

If you would like something to get your heart beat going and improve your over all tone and health, along with giving you stress relief, water aerobics is another great choice. Unlike traditional aerobic classes, being in the water lessens the impact of the movements on your joints, legs, and spine. Being in the water makes your motions effortless, yet the resistance of the water provides a better, stronger work out. The calming sensation of being in the water offers great stress relief and gives you a wonderful work out for your muscles, weight loss, and cardio building along with the stress relief.

Whichever routine you choose, or perhaps some combination of the three, you will find great stress relief from starting a regular routine and the stress relief will only enhance the other great health benefits you will obtain.

The Benefit of Keeping Your Body and Mind Active through Fitness Workout Program

When you try to follow a dependable fitness workout program, it is also necessary to prepare the exact garment and footwear. This is crucial to make sure that when you exercise or train, you feel comfortable doing your routines.

When it comes to keeping the body healthier, we can say that effective fitness programs are the best choices today. Of course, it is very important to choose the most suitable training scheme that meets your fitness requirement. Remember that we all have different perceptions on why we need to stay fit and look athletic. This is the reason why you need to determine that the results of your training depend on your performance and determination. 

 

When you are trying to follow a dependable fitness workout program, it is necessary to prepare the exact outfit and footwear. This is crucial to make sure that when you exercise or train, you feel comfortable doing the routines. Just like many experienced fitness gurus out there, they invest quality footwear designed for fitness training. This is aside from buying healthy foods and supplements to improve their daily diet better. 

It is very important to perform the techniques properly to avoid any unwanted injury during the process. You have to follow the exact guidelines of the program to complete your training efficiently. This is the only way to reveal the best fitness results once you notice that your body starts to develop or tone up. During your free time, spend about 40-60 minutes to walk and jog because this particular strategy will help you lose weight gradually. 

Like what many professional gym instructors do, it is important that you give yourself a nice break and not forcing to exercise 7 days in a week. Remember that if you are busy working daily, your body and mind require proper resting to regain your energy better. If you force yourself to exercise daily, you may not discover positive results because of fatigue. Again, the best fitness workout program becomes effective if your mind and body function properly to complete your training. 

Do not lift heavy dumbbells just to develop muscles without following the guidelines of your fitness program. Stretching and breathing will also help you relax your body to execute your training correctly. Breathing helps in relaxing your mind while stretching flexes your muscles and bones to avoid strain before you start the routines. 

Once your body became used to this method, you can perform your training better even through regular basis. 

A dependable fitness workout program guarantees you the best wellness through proper workout discipline. The moment you start the training, you may also consider getting information using the Internet to increase your knowledge. The online world is the most dependable resource today that offers countless information for various purposes. Regarding fitness programs, we can reveal thousands of options available for both average and experienced fitness enthusiasts. 

Lastly, when you follow the best fitness regimen, you have to plan in reaching a positive goal to live healthy. Think about improving your stamina, physical strength and burn off those undesirable fats. If you have a goal like this, it is not impossible that you will see yourself enjoying a remarkable and healthful lifestyle.

7 Ways to Boost Your Energy

Everyone would like to feel more energetic during the day.  You naturally go through periods of higher activity which contrasts with times of relaxation. 

The problem occurs when more energy and concentration is required than we can give. Or when we try to sleep and can’t. Follow these invaluable tips to a new you!

1) Stay on a regular sleep schedule.  You can’t stay up late during the week-end and suddenly on Monday morning wake up refreshed.  If you do enjoy later nights on Friday and Saturday vow to get to bed early on Sunday to wake up rested.

2) Avoid the sugar and caffeine roller coaster.  Eat some protein and foods with a bit of fat in the morning.  The brain needs protein and the body does not store it.  You don’t have to eat very much- a glass of low fat milk, a piece of cheese, or a  handful of nuts will get you going instead of pure carbohydrates like a plain bagel. 

3) Take a 5-10 minute power nap around lunch.  Even if you just close your eyes and let your mind drift you will be refreshed for the afternoon.  This is also effective anytime you feel yourself not concentrating, reading the same material over and over.  Give in to the urge and completely relax for a few moments.

4) Drink more water and liquids.  I know, everyone says to drink more fluids.  But most Americans are in a constant state of dehydration from filling up on coffee, tea, and sodas with caffeine.  This is very stressful to the kidneys and can cause irritation to the bladder.  Keep a sports bottle filled with your favorite flavored water or just plain and keep it with you at all times.  Set a goal- empty by lunch, refill, empty again by the time work is over. Carry plenty of water in the car too for you and your family.

5) Exercise regularly.  This is easier said than done with a busy schedule.  A poor conditioning level causes you to be short-of-breath and your heart to race when just doing simple things like climbing a flight of steps or doing household chores.  Park farther away when shopping and walk Dust off that exercise machine or get an exercise tape to play when weather is bad. Set an example for the rest of your family and maybe they will join in too!

 

6) A joke a day keeps the doctor away.  Seriously, laughter has many beneficial effects on the body.  The brain chemicals for experiencing pleasure, happiness, and peace increase with good, hearty  laughs.  Live alone?  Get a funny movie or watch a light-hearted comedy on tv.  Nothing sarcastic or put-down, however.

7) Avoid confrontations and situations with negative people.  You know who they are.  They are not going to change but they will bring you and your mood down.  The complainers, gossipers, and generally unhappy souls we all have to deal with on a day-to-day basis drain our energy if we allow them. Be polite but avoid arguing or getting hooked into listening to their constant problems.

8) Take regular, daily supplements of the highest quality.  Our food and diets simply do not meet the amounts needed for maximum health.  There is a difference between avoiding nutritional deficiencies and optimum performance.

Damian@FitnHealthy

A Guide to Natural Sleep Aids

Everyone has experienced occasional lost sleep. But, lost sleep on a regular basis is a cause of concern and might be a symptom of insomnia. If you are one of the many suffering from insomnia, you can choose from a wide variety of sleeping aids.

One such option you can choose is by using natural sleep aids. These all-natural sleeping aids are usually herbs, foods, or methods that are used to promote sleep. Some of the most popular natural sleeping aids include the following:

Valerian

This herb's use as a sleeping aid can be traced back to centuries ago. Interestingly, valerian works similarly to conventional sleeping pills. By increasing the levels of GABA, a calming neurotransmitter in the brain, valerian induces drowsiness and sleepiness.

You can take valerian an hour before bedtime as an extract, tea, or capsule. You can experience its full effect after a week or two of regular intake. 

Light

The level of light the body is exposed to produces different reactions. A lot of light signals the body to wake up while a decrease in it induces the body to sleep. However, slight differences in the level of exposure may confuse the body and cause irregular sleep. For example, if you stay indoors with minimal lighting during the day, the body might not recognize the shift between night and day. To increase chances of better sleep, expose yourself to more light by walking around the neighborhood in the morning or early afternoon.

Aromatherapy

This form of therapy relies on your body's response to certain olfactory signals. Scents like lavender, chamomile, and ylang ylang work well in calming your body and mind. You can try putting lavender sachets in your pillow or adding lavender oil to your bath water. You can also try sipping chamomile tea before going to bed.

Relaxation Techniques

Insomnia or lack of sleep is often due to the stress you feel. Practicing relaxation techniques prior to your bedtime increases your chances of having a better sleep. Some methods you may want to consider include deep breathing, visualization, yoga, and progressive muscle relaxation.  

Sleep-friendly Diet

Different foods have varying effects on your sleeping pattern. Whereas caffeine and sugar-rich foods can disrupt your sleep, foods rich in tryptophan and magnesium can help you sleep better and longer. Including foods like milk, turkey, legumes, dark greens, and nuts in your diet is a good way to boost your body's tryptophan and magnesium levels.

Music

According to studies, slow and soft music can soothe and relax the body. By playing soft tunes before bedtime, your body becomes primed for sleep. Sounds of nature like water flowing through rocks or chirping birds are also good choices.

Exercise

Regular physical activity boosts your body's endorphin levels. Endorphins, also known as the body's feel-good hormones, relax and soothe the body. Exercise also relieves muscle tension and stress which promotes deep sleep. However, keep in mind not to exercise close to one's bedtime as this can increase adrenaline levels and induce insomnia.

Damian@FitnHealthy

Are You Overdoing It?

Have you started to dread working out? Not the normal, "I don't feel like it today," but a deeper, "I can't do it" signal coming from your muscles themselves? While most would blame it on laziness, you may be pushing yourself too far; it happens more than one might think. So often, in fact, that it actually has a name: overtraining. "Exercise is like taking two steps forward, and rest is one step back," says C.C. Cunningham, owner of PerformENHANCE Sport and Adventure Athlete Training in Chicago and a spokesperson for the American Council on Exercise. "In order to take the next step forward, you need to take one step back with rest. If you overtrain, you never get past step one and your workouts become hard."

The irony of exercise is that while it's so good for your body it actually causes damage to the muscles. Not damage in the conventional negative sense but a "good" kind of damage that the body adapts to, overcomes, and gets stronger because of. Namely, when weight training, you cause small tears—known as microtears—in the muscle, which stimulate muscles to adapt both in size and chemistry. During aerobic exercise, another kind of damage occurs, because the muscles utilize oxygen to make energy from fuels like glucose and glycogen. When you're exercising extra hard or for a long time, the body goes into anaerobic cell metabolism, where the muscles use only glucose for energy and produce lactic acid. This buildup of lactic acid causes your muscles to feel fatigued. Between workouts, your muscles clear out the lactic acid and rebuild themselves and their glucose and glycogen stores. The effects of overtraining manifest themselves when you don't give your body enough R and R between workouts. The next time you exercise, your muscles' energy levels won't be refurbished and your body won't be ready to handle the "good" damage. The more run-down your body becomes, the less you'll gain from your training activity. Workouts that were once easy become hard, because your body simply lacks the energy to perform.

As for the exact cause of overtraining, some researchers attribute it to a low energy supply to the muscles, which forces the body to discourage more exercise until stores can be replenished. Others blame free radicals—groups of atoms that build up during endurance training and damage muscle cells. When you start accumulating a lot of free radicals, you may start damaging tissue faster than you can repair it—thus your power, speed, and endurance may decline.

So, how much is too much? While there is no specific quantity of exercise that will induce overtraining, "It would be just as normal for a marathoner who usually runs ten miles a day to overtrain on fifteen miles as it would for a sprinter to overtrain after running straight through for an hour," says Cunningham. Overtraining is much more common, she notes, in athletes who train six to seven days per week than those working out only three to four times per week. "The condition is common among fitness enthusiasts who work out more than once a day and those who do high-impact exercises, like running," notes Declan Connolly, Ph.D., director of the University of Vermont's Human Performance Laboratory. Cunningham adds, "We see it in a lot of people who are exercising to lose weight and who may train one hour a day, seven days a week."

To anyone who works out on a regular basis, the effects of overtraining are quickly noticeable. "Overtraining makes you unable to exercise at your customary level," explains Michael Kellman, Ph.D., assistant professor in the Department of Sports Science, University of Potsdam, Germany, and author of Optimal Recovery: Preventing Underperformance in Athletes. The physical symptoms include impaired performance, vulnerability to injuries, loss of appetite, weight-loss, disturbed sleep, an increased susceptibility to illness, an elevated resting heart rate and possibly hormonal changes. "Rather than feeling like you want to slow down or take a few days off," Connolly says, "you'll feel like you want to quit altogether."

 

 The most obvious remedy is downtime. "As soon as you start to feel symptoms, take at least one week off," advises Cunningham. "Gradually go back to what you were doing before, but start with lighter, shorter workouts and slowly work your way back." Taking a day or two of rest between workouts won't set you back either, says Connolly. In fact, it will improve your performance. "Alternate your workouts between low and high intensity," Connolly advises, "or do something you wouldn't normally do—take a swim or go for a slow bike ride." Make lifestyle changes by concentrating on getting a good amount of rest and eating a balanced diet. "The repair process requires protein to rebuild tissue, and carbohydrates and fat to fuel it," says Cunninghan.

How to avoid it? Listen to your body. "If a workout feels bad or if you just don't have the energy, then go home," urges Cunningham. Or try a workout that stresses a different muscle group or that incorporates cross-training into your fitness program. "Cross-training develops better all-around fitness," says Connolly. "It addresses aerobic fitness, anaerobic fitness, and strength while at the same time helping you maintain better functionality of movement." Cross-training also helps to balance muscle strength, making it less likely that you'll reach an overtrained state. The bonus, says Connolly: "It really prevents boredom"

Source Laura Kenney

Refocusing Your Workout Routine After and Injury

Fitness and workout is hard after an injury. Ever had an injury and totally fell off your workout routine?

Your fitness and workout may have to follow these simple steps to refocus on your workout routine.

You see it all the time were professional athletes have an injury in their professional sport. Some are career threatening and some are just sprains or broken bones. What ever the injury is it stops them from continuing their routines.

They have to rehab their injury and refocus back into their workout routines. You know what it is like to get into a routine and something happens. You take a little time off and all of a sudden you start giving excuses why you can't workout. We should talk about some tips you can use to keep yourself focused or even to get back into that workout after your injury has healed 100%. Also you should make sure that your Doctor has given you a clean bill of health.

Even if your Doctor says your ready to go, you may feel a little afraid to push it in the beginning, but one workout routine that you could do to lesson the strain on your injury is a water routine. You could find a local swimming pool and start using the resistance of the water to start redeveloping your strength and confidence in your healed injury. Once you feel confident you can start doing activities out of the water. There are many different items you can use to help you along the way in the water to create more resistance and gain even more strength. The goal here is that you are lighter in the water and believe it or not you will find it more enjoyable. You can then develope your confidence and start getting back to your old routine.

Log down your daily workout. Keep track on a calendar how long you workout and how often. Remember you don't have to exercise for an hour. All you need is twenty minutes or a half an hour. Also remember if you are really sore after your workout you possibly pushing yourself to hard. Some people try pushing it right away and find it harder to workout more than before and start getting dejected. Then they quit. Also if you log down your workout you'll find that checking each day off gives you a rewarding feeling and is easier keep up with your motivation.

Find yourself a friend who also would like to workout. This can help you in many ways. First if your not confident because of your injury, he or she can help spot you so you don't re-injure yourself. Also they could provide you with the encouragement you need to keep up with the everyday or every other day routine.

One of the most important tips that anyone can give you is to just keep it up. Just do it! Workout for the amount of time you have. If you only have twenty minutes then that's what you do. The bottom line is you have to just keep doing it no matter what. Also do not be hard on yourself if you miss a day, OK, just get back in the saddle again the next day. Keep something like before pictures and compare them with pictures after a few weeks and see the difference. Also look at clothes that you start getting to small for and enjoy the results.

Another thing you could do is keep pictures of people working out or watch fitness programs once or twice a day, they will get you motivated. Also remember a simple long walk will go a long way and will break up a routine that will just get tiresome.

Accessing Bars Of Consciousness

With the growing number of people experiencing stress and anxiety, it may be time to start investigating alternative healing modalities for relief.

Let’s face it; fitness industry folk are a cynical bunch. And why wouldn’t we be? Our business is based on science, right? When it comes to alternate healing therapies we still haven’t quite crossed that bridge, although go to any lifestyle, wellness or health retreat, and you’ll find alongside the Spinning® and TRX classes, a multitude of alternate healing treatments on offer, and I’m talking about more than a remedial massage.

I’m a big believer in doing whatever works or kicks goals. If the 5:2 diet helps you lose 20kg, or Anthony Robbins has set you free from your limiting beliefs, well then I say ‘go for it’.

Recently I was given the opportunity to delve, ever so slightly, in to the Access Consciousness® world. Founded in the US about 25 years ago by best-selling author and international speaker Gary Douglas, Access Consciousness® is a set of processes and tools developed to help remove unconscious limitations that may be holding a person back in many areas of their life.

There is a range of classes or types of sessions available, but the fundamental class is called Access Bars or simply, The Bars®. Defined as a touch therapy, The Bars® is gentle and non-invasive and focuses on 32 points on the head which, when gently touched, trigger an electro-magnetic release of both physical and mental blockages. Much like the pressure points on the feet in Reflexology that relate to different organs in the body, each point on the head relates to an area of your life such as money, control, creativity, healing and communication. Touching the points allows change and healing to occur in those areas that are blocked.

The Access Consciousness® movement has spread globally and has over 2,000 trained facilitators including a substantial number throughout Australia. Certified Sydney Bars facilitator Jana Rajnoch says that the preliminary class, Access Bars can help with health, relaxation, and relationships, and that often practitioners such as Kinesiologists and Chiropractors, may use some of the tools as part of the treatment.


‘When I touch the points on the head it literally starts creating a circuit that starts clearing and deleting any stress, limitations, and points of views that’s preventing the person from having that ease, creativity, money, or whatever it might be,’ says Jana. ‘It works on everyone. The person on the table determines how much they receive even if they cognitively don’t know what it is,’ Jana explains. ‘It works on the physical, mental, emotional – on every level, and helps people to get rid of stress, to sleep better, to come up with a lot more ideas, especially in the corporate world.’

To help me understand the process better, Jana uses the analogy of a computer malfunctioning because of a virus.


‘So it’s the same with people. If they have all these belief systems running, they’re not going to function properly. When we activate the points its like hitting the delete button on the computer.’

Before I take off my shoes and get comfortable on the massage table, Jana tells me that it’s okay to chat, and not to be concerned if I doze off and snore. I am told to ‘Just receive and relax as the energy shifts things in my body.’ It’s common to have tummy rumbles, to cough, yawn or even have an involuntary flick of the arm or leg as this means things are shifting.

I do most of the above, and wake up 90-minutes later feeling refreshed and bright-eyed. Whether something shifted is something I haven’t yet determined, although it was clear when I went to work that evening that I had to make changes.

Returning a few weeks later I try a Body Process session to focus on a 15-year old shoulder injury. The 90-minute session spends the first five minutes on opening up the energy flow by activating a few Bar points then focuses entirely on my shoulder via direct hands on contact. Once again I’m in and out of sleep but feel a substantial amount of heat in my shoulder. The following day the throbbing in my shoulder has dulled and the pain feels less annoying.

Several years ago Jana treated a South African Rugby Union player who was in Sydney at the time with his team competing in the Super 15 Rugby. Initially, after treating him with the Access Bars, she says he felt clear-headed and focused, especially on the field when up against an intimidating team.


‘He had a lot of trauma after so many injuries from years of playing. But after the Body Process, he had a lot more ease in body movement, less tension and felt a lot lighter as well,’ explains Jana.

To learn more about becoming an Access Consciousness facilitator click here, or watch the video below for more info. 

 

 

 Article by Toni Krasicki.

PASSIVE VS. ACTIVE RECOVERY: WHICH IS MORE EFFECTIVE?

Feeling sore? If so, you might not feel like moving, but in general that’s not the best thing. Passive recovery means stillness and inactivity. By contrast, active recovery means being active in a way that promotes recovery rather than intensity. But which type of recovery is better?

To effectively answer that question, let’s first examine soreness in a user-friendly way. In general, there are two types:

That general sense of heaviness or tiredness in muscles that let you know you did something challenging but this feeling is not painful, and does not limit your movements.

An intense soreness and discomfort during movement that almost makes you regret exercising in the first place. This type of soreness is a sign of severe damage.

Many people—especially people who love intense exercise—mistakenly keep chasing soreness #2, but the soreness described in #1 is the sweet spot of exercise intensity. You can tell you did something valuable, but you still feel good while your body recovers.

One more time, just so we are clear: Soreness #2 = bad. Soreness #1 = good.

NOW FOR RECOVERY.

The day after some spirited sport play or a tough workout, you may rise feeling sluggish and is if your limbs are made of concrete. This is never a good feeling. But you’ll notice that after you’ve been up and moving for a few minutes, you’re feeling a bit better. You may not feel like moving much, but it’s likely a good idea.

Passive recovery involves doing almost nothing and is only warranted in the case of certain types of injury.

Active recovery, however, can include any of the following:

Massage – either self-massage or professional

Mobility exercises – moving through a full range of motion, but avoiding long holds as in stretching

General light physical activity – something in between passive rest and a workout

Whether by the skilled hands of a professional or from using the many terrific tools and methods for self-massage on your own, massage can enhance recovery by increasing circulation. Our bodies are like large skin bags full of water. When we compress a part of the body, we squeeze out “old” fluid that carries the waste products of muscle breakdown. When we release that pressure, fresh blood comes in to deliver the nutrients and warmth to help with repair and rebuilding.

Mobility exercises use the full range of motion around a joint to pump more blood through the muscle. This allows you to enhance blood flow to all the muscles surrounding a joint without overloading any of the muscles because most mobility exercises are simply unloaded or performed using minimal body weight.

The most important type of active recovery is general light physical activity. Because there is a wide range of abilities and current fitness levels among people, defining “light” in clear terms is difficult, but you can think of it as any physical activity that increases circulation without introducing muscular challenge.

For example, take a walk, toss a ball around, go for a light bike ride, kick a ball around, fly a kite—whatever enhances blood flow without bringing a big challenge to the muscles will fulfill the requirements of this type of physical activity.

Side note: Ice baths or contrast water therapy (alternating between cold and warm water) are sometimes employed as a recovery strategy. The research is mixed on the benefits of these strategies, with some studies finding them to help and others finding them to increase soreness perceptions following strenuous exercise. I don’t typically recommend people try these, but if you have tried them and found they work for you, then carry on.

Muscles and joints love circulation. And they really love it when they need more of it. And they need more of it when they are recovering from a challenging workout.

The next time you’re feeling crushed after a hard workout, remember that difference in feeling you get when you awake stiff and then feel better after getting up and moving for a couple of minutes. That simple and common reminder is all you will need to know that a little moving brings the blood and the circulation is what you’re really after—not the soreness.

Source : Jonathan Ross Health and Fitness Expert| ACE

6 Simple Breathing Exercise To Deal With Stress

Breathing is something we all do during our life time. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults. 

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. 

Breathing is something we all do during our life time. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults. 

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. An average 14 year old takes around 30,000 breaths per day.

However, we can control our breathing. We can be more relaxed by breathing in and out so deeply. The more we allow our body to be filled by deep breathing, the less stress we place on our body and mind.

The more we practice our deep and controlled breathing, the more natural it becomes and we can call on it at any time of day to help us through those tired or stressed out moments.

With all the problems we have -- either we feel stressed out at work, or at the end of a long hard day and we can’t sleep, or if we just want a few minutes to our self -- we will find this simple breathing exercise really beneficial. 

Here are some steps to do breathing exercise:

1. You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe very deep until all your body feel expanded.

2. Hold on that deep breath for four counts, and then exhale slowly through mouth to a count of eight.

3. Repeat the breathing in – right down so your tummy expands. Hold on to it and then exhaling nine more times. 

4. You can breathe deeper once you get used to the above steps by leave one hand on your stomach and place the other lightly across the chest. Breathe right down so your tummy expands

5. When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same length, eight counts each, without holding in between.

6. When you exhales, let the old air out from your chest then from your tummy. So, you are going to be relaxed.

Damian@FitnHealthy 

Using TENS to Relieve Pain: What is TENS and How Does it Work?

TENS is a contemporary, non-pharmaceutical pain relief treatment. The word "TENS" is actually an acronym for Transcutaneous Electrical Nerve Stimulator.

TENS is a contemporary, non-pharmaceutical pain relief treatment. The word "TENS" is actually an acronym for Transcutaneous Electrical Nerve Stimulator.

Its full name can be a little bit misleading, since many people associate "electrical" with shock and shock therapy. In reality, transcutaneous electrical nerve stimulator treatment, which is delivered through the use of a TENS unit, delivers a mild pulsing sensation, not shock.

TENS units are devices which deliver low levels of electrical currents topically (through the skin.) The device creates a series of pulsing sensations. The frequency and intensity of the pulses are controlled through knobs and/or buttons. The electrical pulses are delivered from the device to the skin through the use of electrodes. These electrodes are connected by wire to the TENS unit and applied to the skin, directly over the place where the pain relief is needed.

Depending on the nature of the injury or illness, doctors and therapists may start patients on a very low frequency and intensity of pulses. They may gradually increase that level if the patient is comfortable and the condition warrants it. Some units can actually be controlled by the patient, who can adjust the level him/herself to a level that is comfortable and provides the most benefit.

The length of the treatment itself often depends on the nature of the injury/illness. A typical course of treatment for acute pain (i.e. post-op pain or accident injury) lasts for 6-8 weeks, with two to three sessions per week. Individual sessions may last for ten to twenty minutes, and may be adjusted depending on the effectiveness of the treatment and the progress of healing. TENS pain relief treatment for chronic pain (i.e. MS, arthritis) may be delivered on an ongoing and as-needed basis.

This therapy may be prescribed to alleviate pain from a range of illnesses or injuries. TENS therapy may be prescribed for treatment of both chronic (pain that is recurrent, such as pain from osteoarthritis) and acute pain (pain that is the result of an injury that hasn't healed completely.) It has been used to treat tissue and muscle damage (i.e. from a car accident or sports injury), pain resulting from surgery, strains (i.e. neck, back), tendonitis, arthritis and more.

There is conflicting information on the effectiveness of TENS pain relief treatment. Research has only been conducted on a few specific types of pain, and in most of these cases has been shown to be moderately to highly effective. Effectiveness usually depends upon the nature of the illness/injury, and the overall health and fitness of the individual patient.

TENS therapy has become a fairly routine form of treatment for pain and rehabilitation after an accident or operation. A majority of patients who receive TENS therapy report at least a small level of pain relief. Many find the treatment very effective, and most physical therapists agree that it may significantly shorten the duration of healing. It is also an excellent alternative to drug treatments, especially when used on a regular basis during recovery.

TENS units are found in two basic types. They may be found in the form of a home device, which patients can use in their own homes as needed (or prescribed) rather than requiring a doctor's or therapist's visit. These units typically deliver lower levels of electricity and pre-programmed programs of treatment.

The other type of TENS unit is more complex. It usually has the potential to deliver higher electricity levels than home units, and therefore must be administered under the supervision of a doctor or therapist.

Damian@FitnHealthy

10 Things You Should Know About Stretching

10 Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training.  

There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.  

Here are some of them.

1.  To increase your flexibility and to avoid injuries, stretch before and after workout.  Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2.  Hold your stretching position for more than 60 seconds to increase flexibility.  While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.

3.  Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly.  This is more appropriately termed as bouncing while in a position.  When stretching, hold that position for several seconds, and then slowly relax. 

4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle groups.  For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it.  Then, do the same to the sides and the back of the head.

 

6.  Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7.  Workout considering only your capabilities and not of others.  Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it.  Increase your limits slowly.  Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8.  Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy.  Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9.  Do aerobic exercises to strengthen your heart.  Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10.  Music may help you when you want to train for longer periods or to increase your intensity.  You can use mp3 players,  lightweight ipod etc for this.  Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.

Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

10 Things You Should Know About Stretching

10 Things You Should Know About Stretching

 Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training.  There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.  Here are some of them.

1.  To increase your flexibility and to avoid injuries, stretch before and after workout.  Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2.  Hold your stretching position for more than 60 seconds to increase flexibility.  While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.

3.  Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly.  This is more appropriately termed as bouncing while in a position.  When stretching, hold that position for several seconds, and then slowly relax.  You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle groups.  For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it.  Then, do the same to the sides and the back of the head.

6.  Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7.  Workout considering only your capabilities and not of others.  Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it.  Increase your limits slowly.  Listen to your body.  There are days when your body may be too tired that you may have to consider reducing your range of motion.

8.  Learn to rest.  Rest in between sets and stations to make sure that the body has enough time to recover its energy.  Also, it is advisable that you don't work the same muscle groups consecutively for two days.  The muscles grow during the period when you rest and not when you are working out.

9.  Do aerobic exercises to strengthen your heart.  Aerobic exercises are those physical activities that much oxygen for fuel.  This includes cardiovascular exercises such as skipping rope, running or swimming.

10.  Music may help you when you want to train for longer periods or to increase your intensity.  You can use mp3 players, CD players or lightweight am radio receivers for this.  Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.

Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

 

Damian@FitnHealthy

Tried Floatation Therapy ?

When it comes to getting away from the sea of troubles most of us face in modern life there is nothing quite like floatation therapy to make us feel buoyant again. Floating on water feels so simple, elemental, supportive and comforting - something we can probably link to our beginnings in the cosseting warmth of the womb.

Today we are spoilt for choice when it comes to floatation therapies, with many spas offering some sort of treatment, from small hydro baths right up to large pools. There are of course even floatation tanks for the home, not to mention the biggest tank of all - the sea. All we have to do is lie back and think of...nothing.

 

  

Beginnings
The origins of floatation dates back to 1954 when Dr John C Lilly, a medical practitioner and neuro-psychiatrist, began research into the origin of consciousness and its relation to the brain. He tried many experiments with different kinds of float tanks in a bid to create a device that would deprive or restrict the number of external stimuli so that the brain and the individual could be tested in an atmosphere of isolation. Initially these devices were called Sensory Deprivation Chambers but in recent years this has been changed to Restricted Environmental Stimuli Therapy
The philosophy behind floatation therapy is to provide people with a way of improving physical, emotional or psychological health. Central to this is a need for deep relaxation, which has been validated by recent research showing that up to 80 - 90 per cent of people visiting a GP do so because of a psychosomatic or stress-related disorder.

How it works
The advantage of floatation therapy is that it enables most individuals to experience very deep levels of relaxation without needing to learn any special technique. The deep relaxation that occurs in floatation slows down bodily functions, heart rate and brain activity, allowing the conscious and analytical part of the mind to enter a state of deep rest and to be bypassed. It does this through the absence of stimuli such as light, visual images, noise, gravity and touch. Floatation also stimulates levels of the natural painkiller and endorphin, encephalon, which encourages a sense of well-being and euphoria. According to Dr Lilly 40 minutes of floatation is equivalent to an incredible eight hours of sleep.

It is also worth bearing in mind that short of becoming an astronaut and blasting into space, floatation is the only time our body weight becomes free from the effects of gravity - literally taking a load of our mind! 

 

 Forty minutes of floatation is the equivalent of eight hours of sleep

Benefits

With such a powerful form of relaxation it is no surprise that floatation provides the following therapeutic benefits:

Mind

Floatation is an excellent way of relieving stress (plus associated digestive tract conditions such as Irritable Bowel Syndrome and ulcers), depression and anxiety, as well as promoting healthy sleep. It is also believed that floatation stimulates and synchronises the left and right hemispheres of the brain, enhancing concentration, mental clarity, memory retention, self-hypnosis and facilitating freedom from phobias and addictions.

Body

The decrease in heart rate means it is ideally suited to people with cardiac conditions and high blood pressure. The fact that the body is completely supported and free from gravity encourages blood flow to the joints and releases muscle tension, making it effective for sufferers of musculoskeletal and rheumatic conditions including rheumatoid arthritis and chronic back pain. This pain relief is enhanced by the production of endorphins. Floatation has also been used to aid recovery for those with sporting injuries right through to patients with cancer. Skin conditions such as eczema and psoriasis also react well to floatation, particularly in Dead Sea salt water 

Floatation pools

The range of floatation pools in spas has never been greater, from single person tubs to full size floatation pools. The latter can be found at destinations such as Nirvana Spa in Berkshire. These pools contain solutions of salts (often from The Dead Sea) which are heated to body temperature of 35 C, providing deep relaxation without the restriction of an enclosed environment, making them ideal for those who find tanks too claustrophobic.

Smaller single person floatation baths by companies such as Finders provide a more intimate method of relaxation. These baths sometimes combine hydrotherapy jets to tackle cellulite and improve circulation. Hydrofloat by Finders provides the essential qualities and benefits of traditional spa and hydrotherapy, together with the therapeutic benefits of Dead Sea salts. This neat facility, where a person floats in pure Dead Sea water, provides a custom-made environment with the additional control of sound, light and air. http://www.findershealth.com
 

Dry floatation
Dry floatation offers the feeling of weightlessness and benefits of floatation without getting wet. The dry floatation tanks have a rubber lining which a client lies on. This lining is folded over the body and the person is then lowered down and a support is removed, leaving the client cocooned and floating on the heated water below, albeit in a restricted manner. It is often combined with aromatic essential oils and particularly body wraps, which benefit from the heat generated below. Dry floatation is also an effective pre-massage treatment.

Floatation tanks
Floatation tanks still adhere to the same design principles laid down by Dr Lilly, but now make the most of modern production techniques. The tanks typically resemble egg-shaped enclosed bath tubs - usually made from fibreglass - with a door on top to allow access, and are built to eliminate all outside distractions and stimuli, although interior lights are usually provided. A large amount of Epsom Salts is added to water to create a 30cm deep pool of salt water in the tank, which is heated to body temperature. All these elements create an atmosphere that enhances relaxation and well-being. Tanks are not just limited to floatation centres and spas, with models finding a place in homes, sports clubs, health centres and even corporate headquarters.

Floating in nature - The Dead Sea

To experience the ultimate in natural buoyancy the place to go is most definitely Mother Nature's very own floatation pool - The Dead Sea. This remarkable stretch of water, described as a 'Sea of Peace' between Jordan and Israel (although it is actually a large lake), is the saltiest and most buoyant sea in the world, and at 400m below sea level is also the lowest point on earth. The jade green water (10 times saltier than the Mediterranean) contains 150 different minerals and salts, which imbues it with incredible curative powers. The high concentrations of magnesium make it particularly efficacious for sufferers of skin conditions such as psoriasis, while the presence of bromine has a powerful relaxing effect on the nervous system.

The sea's high salinity contributes to the highly viscous and oily water, which is so dense and supportive it makes your body literally 'sit' out of the water like a cork. The haze given off by the evaporating sea and high atmospheric pressure also filters out harmful UVB rays that cause sunburn, so you can enjoy your float without burning your belly!

Taking a dip in normal sea can also have powerful physical and emotional benefits, when we float in the ocean our bodies are busy absorbing health-giving minerals from the marine environment while being supported.

SOURCE Richard Brugger | GO

Sleep Guide to Wellness

Compression Socks and Choosing the Right Socks For You

Compression socks are unique stockings, specially designed to enhance blood flow in the legs. Normally, blood should flow upward to the heart but certain conditions can interfere with proper blood flow in leg veins. This is one of the reasons why some people have swelling in their feet and other related conditions. The stockings exert pressure on the ankles thus enhancing blood flow up the leg and in the direction of the heart. These socks come in handy in the market and are designed for different body types and different functions. 

 

 Types of Compression stockings

Graduated compression socks are designed to help enhance blood flow in patients with post thrombotic syndrome. This is a condition characterized with pain in the legs because of a blood clot. The stockings reduce swelling in the feet and to reduce pain in the leg. 

Light compression socks are designed for use during pregnancy, when travelling say, long flights or long distance travels. They prevent and reduce swelling in the feet caused by poor blood circulation. The socks prevent edema, leg cramps and vein thrombosis. They can also be used efficiently by professionals who stand or sit down for long hours to enhance proper blood circulation.

Recovery socks are designed for athletes. They enhance blood flow thus, makes healing of an injured leg simpler and faster. 

They can be worn during and after training or a running session. They are quite effective and reduce pain rapidly. 

CW-x stocks are designed to support the ankle, calf and arch of the foot

Medical or moderate compression stockings are designed for use during pregnancy. A pregnant woman can develop varicose veins due to pressure exerted on the feet or veins. The socks therefore help to enhance normal blood flow thus, preventing varicose veins and edema. They can also be used after surgery. 

The stockings are designed in a way that they exert a considerate amount of pressure on the ankles, legs and feet. They compress the surface of muscles, arteries and veins to enhance blood circulation. As a result, more blood will be pumped back to the heart leaving less blood to be collected in the legs or feet. By wearing the socks, you will reduce pain in the legs, chances of developing edema and varicose veins among other related conditions. However, the socks come in handy and it is imperative to choose the right ones for you. 

 

Choosing perfect socks

It is imperative to define needs and settle for stockings that address your needs best. This depends on your health status, sporting needs or simply stockings that help you when travelling. 

Consult a physician for better advice on the best socks to enhance proper blood flow and general health of your feet and legs. Choose socks that fit you perfectly well to ensure they exert the right pressure on the feet. Note that tight socks can cause harm and aggregate your condition. Therefore, take time to choose fitting socks

Damian @ufitnhealthy

Muscle Spasms and muscle knots

Muscle spasms are sudden, violent and involuntary contraction of a muscle or muscle group and may be experienced due to a disease, strain, or injury to the muscle or nearby tissues. Later on, when the basic injury is not fixed, muscle spasms form muscle knots which are painful. Oftentimes, it is this pain from the muscle knots that pushes a person to seek treatment of the injury.

A spasm is an unexpected, violent and involuntary contraction of muscle or group of muscles accompanied by sudden burst of pain which is generally harmless but may interfere with function.  It produces involuntary movement and distortion but ceases after a few minutes. 

Spasms may occur due to disease, strain or injury to the muscle or nearby tissues.  It could also be an impairment of circulation or disturbance of body chemistry which can be confined, severe or fairly generalized.

Painless or localized spasms are called tics. This involuntary movement of muscles, usually of the face, may seem to be a natural reaction or response to a certain stimulus but eventually, it will happen automatically even without any reason at all. 
Spasmodic muscle contraction may also be due to a large number of medical conditions, however, including the dystonias.

 Muscle spasms occur early after an injury takes place.  It is characterized by a tightening of muscles in the area which could be painful at times but not always.  Later on, when the basic injury is not fixed, muscle spasms form muscle knots which are painful and become part of the problem.  

Often times, it is this pain from the muscle knots that pushes a person to seek treatment of the injury. This is the case with injuries to the neck and back.

 Muscle knots, also known as myofascial trigger points in medical term, are abnormal areas within the muscle which cause pain. There is still not much information as to what muscle knots really are. However, doctors made some biopsy test by cutting a piece out of muscle knots and results showed that some abnormal protein deposits seemed to be present in the sample tissue. Some treating practitioners believe that there is excessive connective tissue in these areas, but there is little evidence in the (unfortunately few) studies that have been done to support the idea of excess connective tissue. 

The knots form because the spasm keeps the muscle working continuously around the clock which is beyond normal body function. Generally, our bodies move in normal activities with different muscles working in cycles. Since the muscles are not designed for such continuous work, time will come when muscle work overloads and forms these knots. That is why it is important that spasm is treated to help reduce this problem. 

Treatment of muscle spasms and muscle knots depends on medical professional who is working most closely to you.  

Exercise is an important method to help with muscle spasms and muscle knots.  Another helpful treatment is massage therapy to supplement other treatments. 

However, exercise and massage can become uncomfortable but the patient is expected to feel better later