Wednesday 26 June 2013

Common Causes of Ankle Pain While Running

Ankle pain is one of the most typical injuries in running. Your ankle absorbs a lot of the force during running, and excessive pain can sideline even experienced runners. Understanding the common causes of ankle pain while running is essential to diagnosing the problem and relieving the pain sensation.


Inversion sprain
Sprained ankles are one of the most typical running injuries, especially trail running. An inversion sprain takes place when the ankle is rolled towards the inside of the leg, causing strain and tearing around the tendons on the outside of the ankle. If you suffer from from an inversion sprain, take a minimum of a week off from running and lower your mileage upon resumption of running activities.

Achilles tendinitis
Your Calf msucles is the thickest and strongest tendon within your body, it connects your heel for your ankle. If you are experiencing pain at the back of your ankle, your Calf msucles could be to blame. Common reasons for Achilles tendinitis include overuse and improper form. Runners transitioning to minimalist athletic shoes often report Achilles tendinitis due to the rapid alternation in running form associated with minimalist shoes. If you feel your ankle pain is a result of Achilles tendinitis, rest your legs for several days then ease back into running with cross-training workouts.

Monday 24 June 2013

Successful Weight Loss: Top 10 Tips On What Works and Why

For many people weight loss is a chronic endeavor. Frequently the shedding of pounds is really a temporary event followed by a stable regain of lost weight. Most widely used diets are unsuccessful in the long run simply because they fail to address the multi-faceted nature of the items successful, permanent weight loss entails. Luckily, research shows many invaluable strategies which will help increase your odds of permanent weight reduction. While no single article may possibly cover this vast subject, we've provided links to excellent diet programs and books which are backed by clinical research, and may significantly help you in your quest. We encourage you to browse through our hand-picked award links to understand more about the best strategies you can incorporate for very long term weight loss success.

Being active is essential for weight loss

It's not new, but exercise is probably the most important predictor of whether you'll succeed at long term weight reduction and weight loss maintenance. To ensure that exercise to be helpful in weight reduction, you should strive for a minimum of five Half hour sessions per week. The good news is that reserach has shown that three 10 minute sessions per day are as good as one Half hour session. This helps many in combating that old "no time for exercise" excuse. Be certain to find something enjoy. You'll be more likely to stick with it. Try walking with a friend, joining an intramural sports league, taking part in outings with a group such as the Sierra Club, or trying some classes at the local gym. Once you give exercise an opportunity, you will begin to enjoy its positive benefits in your psyche as well; you will literally become "hooked."

Weight reduction and weight training
We made a decision to list this separately in the "exercise" category because of the significant weight reduction benefits attached to weight training by itself. The basic equation is this: the greater muscle tissue you have, the more calories you'll burn. This is why world class bodybuilders must eat thousands of calories each day to maintain their weight. Muscle is active tissue, fat isn't. Thus, muscle "burns" a significant quantity of calories each day for its own maintenance. In her own book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, demonstrated that a group of women who followed a diet diet and did weight lifting exercises lost 44% more fat compared to those who only followed the diet plan. While aerobic activity might help burn calories, muscle's where it's at with regards to giving your metabolism a substantial daily boost even resting.

Keep a diary for triggers that hinder weight reduction
Keeping a food diary could be a huge asset in weight loss success .. Devote some time each day to record that which you have eaten and how much, your hunger level just before eating, and any feelings or emotions present at that time. A food diary can offer a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater understanding of portion sizes, and help you discover your individual food triggers. Study any patterns that leave your food diary and identify in which you may be able to make more healthful changes. A food diary offers an added benefit of keeping you centered on and committed to your goals. Start keeping a food diary today by printing our food diary.

Keep a clear head on being healthy, this is not on becoming thin
Many people be successful at long term weight reduction when their motivation changes from attempting to be thinner to attempting to be healthier. Change your mindset to consider selecting foods that will help your own body's health rather than worrying about foods which will affect your body's weight. The meals Pyramid offers a basic outline from the types and amounts of food you need to eat each day to give the body the nutrients it needs for optimal health and wellness.

Find out why you overeat
Frequently overeating is triggered by stress, boredom, loneliness, anger, depression along with other emotions. Learning to deal with emotions without meals are a significant skill that will greatly serve long-term weight control. The Solution, a book and national program produced by Laurel Mellin, RD, helps participants to recognize their eating triggers and respond without food. A research study demonstrated that the participants in this program demonstrated a much better rate of long term weight reduction maintenance than those who simply diet and/or exercise and do not address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" could be significantly helped by learning new behavioral skills for example those Mellin presents. You can also seek assist with behavioral and emotional eating issues from the licensed counselor or psychologist in your town.

Weight loss support: join a weight management group
A large key in long term weight control originates from receiving encouragement and support from others. You should check to see if groups such as Jenny Craig offer programs and resources inside your areas. You may also wish to seek advice from your local hospital to see if their registered dietitian conducts group diet programs.

Weight loss and portion control
Using the advent of "super-size" meals and increasingly huge portions at restaurants, our idea of normal serving sizes is a distant memory. Keep in mind the amounts of food you take in at a sitting. When necessary, divide the food in half and ask for a collect bag. It is all too simple to be a "plate cleaner" even when served enormous portions. Learn how to pay attention to your hunger level and prevent eating when you feel comfortably full, not stuffed.

Slim down slowly with small changes
Attempt to remember that "losing 15 pounds in 2 weeks" is nothing to celebrate. You should realize that the more quickly weight sheds, the more likely the loss is coming from water and muscle, not fat. Since muscle tissues is critical in keeping our metabolism elevated, losing it really leads to a decrease in the amount of calories we are able to each day without gaining weight. Weight loss is best achieved when weight sheds slowly. Strive for a weight loss of a maximum of 1-2 pounds per week. One pound of weight training is the same as 3500 calories. By making small changes like eliminating 250 calories each day from food and expending 250 calories each day from exercise, you can lose 1 lb (of mostly fat) each week. You can calculate how much time you have to exercise to burn 250 calories on this link. You can calculate your caloric needs on this link, and then subtract 250 from time.

Eating slowly can lead to weight reduction
Did you ever notice that thin people take an awfully very long time to eat their food? Eating slowly is a method that can help take off pounds. Like from the time you begin eating it requires the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true degree of fullness before the 20 minute signal has already established a chance to set in. The amount of calories consumed before beginning to feel full can differ significantly depending on how quickly you consume. So slow down, take smaller bites and revel in and savor every tasty morsel.

Weight reduction through eating less fat - but get it done wisely
We've known for a while that limiting high fat foods within the diet can be helpful with weight reduction. That's because fats pack in 9 calories per gram when compared with only 4 calories per gram from proteins or carbohydrates. To a lot of, the message to limit fats implied an endorsement to consume unlimited amounts of fat-free products. Simply to clarify, fat-free foods have calories too. In some instances fat-free foods have as many calories his or her fat laden counterparts. By eating more calories than the body uses, you will gain weight. Eating less fat will help you lose weight. Eating less fat and replacing it with excessive levels of fat-free products will not.

Friday 21 June 2013

Best Arm Toning Exercises for Women

Women’s Arm Toning Exercises got such good feedback we've been inspired to add some more of the best arm toning exercises for ladies.

Again these will be split up into the various muscle groups. This time around however, we will include some exercise equipment to add a bit of variety.

With every exercise, do 2-3 sets of 10-15 repetitions. These may of course, be mixed and matched using the best arm toning exercises for ladies in this and the previous post. Attempt to include two exercises from each group of muscles, or perform super sets as previously suggested if just choosing one exercise.


Chest

BOSU kneeling push up

Kneel on the mat with your hands in front of you on a BOSU that is turned upside down. Your arms ought to be shoulder-width apart and your elbows slightly bent. Slowly lower yourself down for the BOSU so your chest almost touches it. Next push yourself as much as the starting position.

Incline barbell the bench press

Lying on your back on a bench by having an incline of 45 degrees, hold a barbell in your chest with your hands shoulder-width apart. Slowly lift the bar upright above you. Hold only at that top position for two seconds then slowly back down.

Shoulders

Dumbbell upright row

Stand together with your feet hip-width apart, knees slightly bent to safeguard your back. Hold a set of dumbbells in each hand in front of the thighs. Draw both dumbbells up towards shoulders to about the level of your chin. After holding at the very top for a couple of seconds, slowly back down. This exercise for women also works the trapezius muscles inside your back.

Machine lateral raise
Adjust the seat height so that your thighs fit comfortably underneath the support and your arms are fully extended to achieve the bar. Grip the bar firmly with both of your hands and pull down towards your chest. Go back to the starting position keeping all movements well controlled.

Biceps
Preacher curl
Located on an inclined preacher bench, hold a bar bell both in hands with your wrists pointing from you. Keeping your arms planted firmly around the pad, slowly lift the bar up to you can. Hold at the top for a few seconds and slowly go back to the starting position.

Standing barbell curl
Stand together with your feet shoulder width apart and hold a bar bell within the underhand grip as above, by using it resting on your thighs before you. With a very slow movement, lift the bar bell up in your direction and keep your elbows near to your sides. Pause at the very top for a few seconds then slowly back down.

Triceps
Bench dip
Put your hands on a bench behind you, shoulder-width apart together with your fingers facing forwards. The knees are bent at a Ninety degree angle to the floor. Slowly lower yourself down so that your buttocks is nearly resting on the ground then raise back up. Keep the elbows in tight all the time throughout the arm workout exercise.

Dumbbell triceps extension
Lie lying on your back on a bench, holding a dumbbell in every hand. Keeping your arms straight above your face with your arms shoulder-width apart. Lower the dumbbells slowly towards your temples, by bending your elbows to around 90 degrees. After pausing at the end for two seconds, slowly enhance the dumbbells back up to the starting position.

Saturday 15 June 2013

The Fitness Benefits Of A Weight Lifting Workout

If you want to build your muscle mass and make up a more defined physique, there isn't any better form of exercise than lifting weights. However, you do need to combine this along with other efforts in order to see results - simply lifting heavier weights every week won’t give you your dream body.

Plan ahead

Bodybuilding requires planning, so don’t dive into a rigorous workout without thinking about the way you are going to achieve your goals. Firstly, set your primary goal and then write up a plan regarding how you’re going to achieve them - this ought to be as detailed as you can allow it to be, including exercises and diet. There are many books and online resources that will help you do this, as well as fitness coaches or pros who you can seek advice from.

Keep a journal
Keeping some your progress is important to help you observe how your bodybuilding journey is originating along, as well as providing a great resource of motivation for those days whenever you feel as though you’re not on track. Be truthful here and try to keep a precise, detailed account of your progress - this should help you understand what is working and just what isn’t, so that you know what you need to change or adapt to be able to reach your goal.

Change up your exercise routine
As well as keeping your exercise regime interesting, mixing up which activities you are taking part in can also help to maintain your body working hard - should you choose the same exercise routine throughout your training, the body will become used to it and you’ll stop seeing results. Attempt to mix cardio training with cardio once or twice a week, as well as your regular lifting weights exercises.

Be sure to separate lifting weights and cardio
Don’t do cardio and weightlifting on the day that - by doing these exercises on several days, you can help to make your exercise routine more effective. If you must do them on the day that, opt for an aerobic exercise which supports to emphasize the areas of the body you're working on in the weightlifting exercise. Perform the weights first so that you provide your body the most energy to lift - should you leave them until last, you risk a personal injury from not having enough energy to sort out safely. Likewise, don’t perform intensive aerobic workouts - this will only harm the body by causing micro trauma within the muscle tissue. The body has enough to deal with, so giving it extra work won’t benefit you to achieving your goals. You will find easy ways to do this, for example cycling, swimming or utilizing an elliptical training machine.

Tuesday 11 June 2013

Weight Lifting for Seniors

Active senior care is all about encouraging your aging family member to stay physically and socially active and involved. Exercise is crucial to the health and well-being of everybody, but particularly seniors who often live a more sedentary lifestyles in younger generations. If you're the senior care provider to have an aging loved one, you can help boost his standard of living, as well as physical and psychological health, by simply helping him find methods to engage in more physical activity regularly. One of the most popular physical activities among older gentleman today is weightlifting. Although it may seem as though weightlifting is definitely an activity for the young and extremely fit, there are many benefits seniors could possibly get from adopting a weightlifting exercise  routine.

Research has indicated seniors who begin weightlifting even late in everyday life are able to regain most if not completely of the muscle tone that is lost because of aging. This lost tone of muscle can lead to physical problems for example aching, worsened arthritis, and lost bone strength. Weightlifting is proven to improve all of these issues, along with the self-perception that can be negatively impacted by muscle loss.


Just like any other type of physical activity, it is important that your aging loved one begin weightlifting slowly and thoroughly. Regardless of the physical condition in which the one you love once was, if he has not been actively involved in weightlifting activities for several years, he could easily and quickly injure himself by trying an excessive amount of too quickly. Instead, consult with his physician concerning the safety and plausibility of a weightlifting program. 

 Then talk to a physical trainer who is acquainted with training older people. She can come up with a program that will be safe and good for your aging loved one. As the loved one progresses through the program, more serious activity can be added to raise the effects of the workout. You should remember that when you your aging family member adopts a new physical activity, his diet patterns have to be adjusted as well. A senior who's lifting weights will need additional protein and calories and the diet in order to maintain his body weight, and give fuel for the muscles to develop. Focus on lean protein sources which are low in fat. This will make sure the senior’s body is well supported in the workout efforts without adding additional weightlifting program.

The caregivers at Smile and Love, Inc. are for sale to talk with you and your family about all your In-Home Care Service needs. Smile and Love, Inc. is definitely an elder care agency providing quality and affordable senior care in Arlington Heights, IL and also the surrounding areas. Call (847) 380-7378 to learn more.

Weight Lifting After 50 Years Old

Aging causes a decline in lean body mass, leaving some older adults weaker and much more injury-prone. For people over 50 years of age, weight lifting can be a great way to build muscle mass, boost strength and improve certain medical conditions. Talk to your physician before beginning a weightlifting routine; weight training may be dangerous for some.

Guidelines

The American College of Sports Medicine recommends adults under 65 perform weight-training exercises 2 days per week. Adults over 65 should weight train on 2 or 3 days every week. Use moderate weights and perform eight to 10 repetitions of every exercise to maintain your lean muscle mass.

Exercises
Perform weight training exercises using dumbbells, resistance bands or heavy cans. If starting with these weights is too difficult, perform exercises with simply your body weight. Do wall pushups, standing calf raises, squats, leg raises, biceps curls, triceps extensions and shoulder press. Always warm-up with five minutes of brisk walking or any other moderate-intensity aerobic activity, and stretch parts of your muscles before weightlifting shoes to prevent injury.

Benefits

Weight training increases muscle strength and promotes overall a healthy body. Older adults show improvements in bone strength, stamina, weight reduction and glucose control once they lift weights. Strength training can improve the signs of osteoporosis, diabetes, depression along with other chronic illnesses and reduce your chance of joint pain and injury. Physical exercise also boosts your mood and could improve mental acuity.

Warning

Although weight lifting improves overall health, it can be dangerous for many older adults. Check with your doctor prior to starting a weightlifting exercise routine to make sure it is safe for you. Avoid strength training if you feel excessively fatigued or ill to avoid injury. If you experience heart problems, dizziness, shortness of breath or any sharp pain, stop exercising immediately and talk to your physician.