Words are empowering, motivating and can make or break few goals in life. Group fitness classes are becoming more and more popular and instructors pump up their client’s spirit and push them to workout more by using words that convey direction, emotion and connection. Certain words improve rapport between people while certain other words enhance aggression and competition. Given below are four such words that can be replaced with effective fitness terminologies that inspire and create a positive environment to help the individual reap better results.
A fitness instructor can make or break a fitness class. Take caution and join a class that can boost your fitness interest and promote a healthy body weight as a result of regular exercising. Ensure that the class is most welcoming through consistent encouragement and the participating group thoroughly enjoys the group class that happens.
Alzheimer’s is a disease that has no cause nor cure. It is better to prevent it than to repent after acquiring it. One of the most feared diseases today, if there is one good thing that can be done to reduce the risk of Alzheimer’s, it is exercise.
Physical Activity to Prevent the Onset of the Disease
Already existing research and ongoing research point to the single fact that regular physical activity helps reduce memory degeneration and maintain cognitive abilities as we age. Anything good for the heart is good for the brain. Apart from reducing the risk of dementia regular exercise also puts away the risk of Alzheimer’s, one type of dementia.
Physical Activity Just After the Onset of Disease
A long-term study with around 2000 participants found that people with Alzheimer’s who were not-so physically active were four times at a risk of brain shrinkage than those who were physically active. This proves that exercise helps to deteriorate the progress of the disease. Although medications available for AD can reduce some of the symptoms, none of it can slow the progress of the disease. Making exercise a daily habit can preserve cognitive skills along with increasing your fitness quotient.
Physical Activity at the Mid-stage of Disease
Exercise at this stage helps the individual to:
Physical Activity at Last Stage of Disease
At this stage, the need of a personal therapist becomes mandatory to analyze the patient’s personal goals. The physical activity should focus on promoting mobility, independent living skills, muscle memory (needed to use a toothbrush or pencil) and strong neck muscles. Such regular and personalized care can prevent the need of a personal assistant to help the patient with the daily needs. These activities are more successful on patients who have a long history of regular exercising than on those who have led more sedentary lives.
What Type of Physical Activity are We Talking About?
While some studies insist on strength-training (weight lifting) for cognitive improvements some other studies insist on high calorie-burning activities such as cycling or running. But most studies highlight the benefits of moderate-intensity exercises (walking or aerobics) done at least thrice a week. Do what you feel like doing. Make exercise a fun activity and do what please you. Enroll in a gym, take your best friend to workout with you, join an aerobics class, go for a walk in a calm park, swim, dance or take a bike ride. If you are not used to physical activity but in your early or mid-stage of Alzheimer’s, it is best to involve yourself in activities such as yoga, Tai Chi, walking, balancing and strength training exercises. A personal trainer is of utmost help here as he/she can teach you exercises depending on your disease’s stage and the ability to perform.
Whatever activity you are involved in, practice it regularly and with proper guidance. There is nothing better than exercising to fight against Alzheimer’s.
Health occupies No.1 priority in life for many and these are the ones who schedule their daily routine around their favorite workout or fitness classes. But, many of them don’t realize that working out is only one part of the entire fitness regime and it is not the workout phase but the post-workout phase that makes a person stronger. To completely maximize from your daily workout routine, follow these post-workout recovery options to achieve optimal benefits:
Recovery might be immediate after practicing a set to allow the muscles to eliminate waste products (short-term) or take a longer time (long-term) and happens after completing the workout. Sleep quality and quantity, eating the right post-workout nutrition and the clothes that you wear can promote post-workout recovery needed to help you maximize workout benefits.
While tracks and t-shirts were trending a few years back, the latest are knee-high socks, tights on both the legs and sleeves over the calves and arms. Wearing such compression clothing improve circulation and is the latest form of recovery treatment. These clothes aid in the return of blood back to the heart which in turn removes metabolic waste from muscles and advocates flow of oxygenated blood to all parts of the body.
Ample studies exist these days advocating the advantages of using a vibration platform. The vibrating motion enhances blood flow to any part of the body that is placed over the machine, the three-dimensional movement improves viscosity and enhances nervous system sensitivity. The vibration platform can also help to flush out metabolic waste from the muscles collected during workout and enhance recovery time.
Sports stores and clubs are stocked with these massage-enabling tools such as compression balls, rolling-pin-like sticks and foam rollers that help reduce muscle tightness. Conventional massage therapy works by manually seeking muscle tissue to break adhesions and allowing the muscles to slide against each other without restrictions. A foam roller does a similar job when we place a body part directly over the roller and move it back and forth. Practically, it is impossible to hire a massage person to relax one’s muscles after workout and foam rollers, compression balls and rolling sticks are used instead to provide recovery.
Sauna or Hot Tub
Heat from these improve circulation, remove metabolic waste products such as hydrogen ions and promote oxygen circulation and other nutrients that are helpful in repairing tissue.
Ice Bath or Cryogenic Chambers
It works on the same concept as using ice to heal sore muscles and pains. Ice packs, baths or cryogenic chambers are the latest and most effective way (although less-comfortable) for recovery after workout. A cryogenic chamber applies extreme temperatures (up to -135 degrees Centigrade) for a brief time. Such treatment options cool down body’s core temperature, especially during hot weather, promote healing in tissue and reduce inflammation after a workout session.
‘When’ you eat is as important as ‘what’ you eat. Post-workout snacks should contain healthy macronutrients in apt quantities to replenish lost energy stores. Consuming a post-workout snack or drink with the right mix of carbohydrates and protein can serve the purpose of replacing energy needs (carbs) and repairing tissue (protein). Evidences show that having a snack or drink with a 3 to 4.1 carbohydrate-to-protein ratio within 30-45 minutes post-exercise can help the individual recover from the workout energy depletions and equip himself/herself for the next day’s workout.
Sleep is indispensable for excellent health and fitness levels. Our body produces hormones needed for tissue repair during the REM cycle of sleep. Our sleep-wake cycle detailed at www.firsteatright.com plays a major role in keeping our body healthy. So, if you decide to go for a high-intensity workout, ensure that you have time for a good night’s sleep to recover 100%.
Blending Workout Intensities
Periodization is the term used for alternating between high- and low-intensity workouts, used more in the case of athletes preparing for competitions. The workout intensity is gradually increased reaching its peak some two to three weeks before the start of competition and then gradually decreased, giving time for rest and repair before the competition starts. Non-linear periodization alters between high- and low-intensity days within the same week. For example, Monday might involve high-intensity strength-training workout, Tuesday might involve low-intensity aerobic-training workout, Wednesday might involve moderate-intensity body-weight workout, Thursday again might involve high-intensity anaerobic interval workout, Friday might be the rest day, Saturday a high-intensity strength day and Sunday a low-intensity strength day. Such non-linear workouts always allow a few days off every few weeks to allow the body to fully rest and recover from the stresses of the workout program.
Effects of Overtraining
Overtraining without rest and recovery will lead to injury or illness, both of which can keep you from doing physical activity for a prolonged period. Such lack of rest can also lead to energy-producing hormones such as epinephrine and cortisol that can decrease the ability to generate new muscle tissue. Inability to sleep, lack of appetite, prolonged illness or no positive gains/effects after exercising are symptoms of overtraining which can ruin your goals in life. Travel plans, busy office schedules or family commitment must be met with low- or moderate-intensity workout plans until you return to your normal sleep pattern that can support high-intensity exercise.
Attention deficit hyperactivity disorder (ADHD) is increasing seen in kids these days and such kids are hyperactive, find it difficult to pay attention to something for prolonged time and are impulsive. These kids have a troubled childhood and face hurdles all through their adulthood as they might become involved in substance addictions and also have psychiatric problems. Read more on ADHD, its symptoms and risk at www.firsteatright.com. Medications that boast of treating ADHD problems don’t talk about their side effects and there is much confusion if they would make a substantial difference in the long run.
Is there No Cure or Treatment for ADHD?
Off late, there have been a quite a number of researches that dig into the significance of a healthy diet and its influence on ADHD. One such studies concluded that a Western diet might trigger ADHD. Some other studies investigated the advantages of consuming a Mediterranean diet for ADHD treatment.
On similar lines, one other research tried comparing the effect of micronutrients on ADHD. They found that lower concentrations of vitamins such as B-2, B-6 and B-9 were linked with ADHD with B-2 and B-6 responsible for the severity of the syndrome. Studies on ADHD till now have focused on manipulating a single nutrient at a time and it was upheld to be the best method for scientific experiments. But, the latest study argues that our human body is regulated by a range of micronutrients that may/may not interact with one another and altering just one of the nutrients at any given time is not going to serve the purpose.
The study used Daily Essential Nutrients (DENs) that contained 13 vitamins, 17 minerals and four amino acids in 93 children aged between 7 and 12 years. Almost half of them received DENs and the other half received a placebo for 10 weeks. During these 10 weeks, the research team collected information from doctors, parents, teachers and the participants themselves measuring their ADHD symptoms, functioning ability, impairment, aggression levels, mood and emotions.
The results showed that 47% of the participants who took these micronutrients improved “much” or “very much” compared to 28% of the placebo group. Almost none of them on the placebo group improved “very much” compared to those receiving DENs. Also 32% of participants taking micronutrients showed improved attention compared to 9% in the placebo group while there were no changes in hyperactivity or impulsiveness. There were improvements in mood swings, aggressiveness and emotional control in those who consumed micronutrients compared to the placebo group (41% vs 20%).
While there is no hard-core direct benefit for core ADHD, there are also no adverse side effects, is quite cost-effective and can bring about modest changes in ADHD function in only 10 weeks.
While ADHD is a complex problem, a simple micronutrient intervention such as this one can hold the key to such a huge problem.
Even while you exercise, eat a healthy diet and stay active if you find that you don’t lose weight as expected it must be the work of your hormones. Our body is in our hands and we may feel awkward to blame the hormones for physical changes, but the reality is that these contribute to different health challenges. Female sex hormones such as estrogen and progesterone, thyroid hormones, insulin, cortisol and leptin are the major ones contributing towards these difficult weight loss goals. Meet a reputed dietitian/nutritionist at www.firsteatright.com to start your weight loss journey in a positive way. Some basic nutritional changes for these imbalances can sometimes set things right.
Dietitian Nutritionist Dr. Nafeesa Imteyaz.