Archive for October, 2011

How to avoid injury during exercise ?


Exercise has many benefits in maintaining body fitness, regular exercise due to the burning of body fat will run perfectly. A good exercise to be done the right way and with enough intensity.  Excessive exercise, especially if done in a way that does not correct it can damage the body and can cause injury.

Here are tips to avoid injury during exercise:

1. Always warm up

Think of your body’s engine. To be comfortable, it also requires little heating so all the oil can pass through the machine and the risk of damage is reduced. 5-10 minutes warming up before exercise will make blood flow more smoothly and increase the temperature of the muscles so that we can breathe more quickly. It also will help the body adapt to every movement made.

2. A progressive program

Know your current fitness level and do the appropriate program. Gradually increase the intensity and duration of your program. It is recommended to increase the duration of no more than 10-15 percent per week.

3. Avoiding the weekend syndrome

Busyness is often robs us of time until there was no time left to work out on weekdays. Instead, we usually do sports on the weekends. However, because they want to burn more calories, exercise done to excess so that sometimes lead to injury.

Moderate intensity exercise performed every day are healthier and have higher risk of experiencing an injury compared with exercise extra hard to do once on the weekend.

4. Avoid excessive exercise

Wanting to pursue a target weight loss, many people who push yourself up to a certain point and eventually injury. Obviously this is not the right way to exercise. Keep exercising within your limits. If you experience severe fatigue, immediately rested. Make sure you do not face the symptoms of dizziness, heart palpitations, chest pain, and joint pain.

5. Do not exercise when ill

Do not exercise if you feel not fit. When you exercise after recovering from illness or injury, start slowly and gradually.

6. Inadequate fluid needs

Water consumption during exercise so the body is not dehydrated and exhausted, especially when performed in outdoor sports.

7. Wear comfortable clothing

Choose clothing that absorbs sweat and loose. For women who wear a supportive bra for exercising.

8. Asked for advice from instructor

Never be ashamed to take lessons from an instructor. They better understand which body part should be established first and the right intensity to achieve your goals.

9. Adequate rest

No less important, remember to cool down after you complete the exercise. Strenuous exercise can cause your muscles tighten, and the condition is more susceptible to injury. Make sure you create a regular exercise program to stretch the muscles to maintain flexibility.

10. Inadequate nutrition and vitamins

Adequate and nutritious food is needed both to support sports activities. Success in maintaining body fitness is determined if the food. Good food will maintain the flexibility of the body especially at the joints. It is important to prevent injury during exercise.

 

Drink water when you wake up.


Do You have a habit to drink water when getting out of bed? This habit is proved to have many health benefits. What are the benefits of drinking water when you wake up?Water needs to be consumed each person is different, this is because it depends on several factors such as weight, sex, weather, and also the activities done daily. For example, people who are physically active or live in hot climates, it needs more water.

Water is a major component of the human body, in adult males 55% -60% of body weight is water. Water consumption in normal adults is recommended 2 liters per day, in pregnant women are advised to drink 2.4 liters (10 cups) of water whereas when breastfeeding are advised to drink 3.0 liters (12.5 cups) each day.

It takes time, discipline and commitment to get used to consume water immediately after waking up, as this may provide some health benefits. The following benefits can be obtained, as quoted from Livestrong.com Wednesday (09.07.2011), namely:

1. Improving the energy.
Consuming water in the morning can increase your metabolism, helping someone become more vigilant and feel more refreshed because of the increased energy in the body.

This because almost all parts of the body require water in order to work optimally, dehydration will occur if the body fatigue and lethargy that becomes inefficient.

2. Eliminating toxins.
Drinking water in the morning will help relieve kidney function in terms of eliminating the various toxins and waste products (waste) from the body system. This is because when the body does not get evening fluid intake.

3. Losing weight
Mara Z. Vitolins, a nutrition scientist from Wake Forest University Baptist Medical Center tells the body generally can not differentiate between hunger and thirst, hence the consumption of drinking water can help to distinguish it.

In addition, if a person drinks water when she was hungry to see a decrease in appetite, so help you lose weight, and avoiding the consumption of other beverages high in sugar, calories or caffeine.

To find out if your body well hydrated with water or adequate intake can be seen from the color of urine, normal urine color that is both clear and not dark yellow.

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