Latest Medical Resources

Archive for the ‘Fitness and Exercise’ Category

The Les Mills PUMP Beachbody fitness program is designed for everybody. What’s included in the Les Mills PUMP kit is workout sessions that range from 22 to 55 minutes. Pump Basics is ten minutes and shows you form and function.

Form is highly important to get the most out of your workout. Pump Challenge is a workout around 20 minutes that you can come back to again and again in order to refresh your memory on form. Pump and Burn is a 30 minute workout, Pump and shred is close to 45 minutes which has a lunge technique that will excite anyone who is a fan of fitness training. The Rep Effect really kicks in on this one.

The DVD’s do get longer but they progress in advancement. Just when you think you’ve hit a plateau, you will be surprised at the next level of strength training. It’s only seven DVD’s. Yet, it’s packed with everything you would need to lose weight.

It’s been tested globally through a fitness program called BODYPUMP. The Les Mills PUMP is the at home version of that gym class. In the second and third phases, expect to be doing about an hour-long workout session. Pump Extreme mimic’s the live class of BODYPUMP as close as it can and it is as the title provides, extreme.

In stores that specialize in sports and physical activities, and even some department stores, find equipment designed to perform balance exercises. These include:

- The balls or stability balls: there are different sizes and usually include a manual or DVD with the exercises.
- The average ball, has a flat bottom and a padded half-circle above.
- The step (the step), with which you can perform aerobic exercises that strengthen the legs and ankles.

These devices are not for everyone. If you bring a video with moving, make sure that you correctly to avoid injury. Ideally, a coach or a therapist teach you how to make and / or use them properly. To do this, you can register for a class at the nearest gym. Read the rest of this entry »

These do not require any special equipment and can add to your workout without them take you a long time.

Walk backwards or sideways on a flat and smooth (no carpets or stairs). Walking sideways, one leg moves laterally, place it on the ground and then on the other. Repeat this movement 10 times in one direction and then in the opposite direction. You can vary the motion, crossing one leg behind the other, like a dance step.

- Walk on your heels.
- Walk on the toes.
- Walk with one foot before the other, supporting the heel first and last toe. Do it with your back straight and your abdominal muscles contracted. Read the rest of this entry »

How pleasant it is to feel safe just standing or walking! If you’ve ever had dizziness, vertigo or the feeling that the floor will suddenly vanish, then you know how important stability and balance. Usually people perform aerobics, strength and stretching exercises to achieve strength, elasticity and muscle tone, but forget to exercise to improve and maintain the body balance. To achieve this, including a few easy movements in your workout.

How’s your balance? Most of the time, or pay attention, until we slip or fall. That force that keeps us steady on our feet, begins to deteriorate and be lost over the years as a normal part of aging. In fact, every year. one of every 3 persons 65 and older in the United States suffers a fall, often with serious consequences for fracture (breaking a bone) and complications of a long period of immobility or prostration.

Several factors influence the time to go off balance. The main one is the decline (decrease) progressive of the three main sensors make it possible: the vision, the nerve receptors of the sole of the brain that send information regarding our position, and the tiny hairs or hairs of the inner ear sent also to the brain, information relating to the force of gravity and motion. Also, if you add the loss of muscle strength and flexibility and you’re the perfect formula for a fall occurs, a stumble or a slip. Read the rest of this entry »

A Menu for sports day

Breakfast and snacks:

- Dairy: milk, yogurt, curd, cheese.
- Cereals: bread, toast, crackers, cereals, muesli, pastries soft …
- Fresh fruits and juices.
- Snacks or sausages, canned fish (tuna, etc), cheeses.
- Fats: butter or margarine.
- Accessories: jelly, jam, honey, sugar …
- Lunch (depending on the breakfast and / or snack)
- Should include some dairy, cereal (traditionally with a sandwich deli meat, cheese .-, or crackers) and a piece of fruit or juice. Read the rest of this entry »

Common Errors in relation to food and sport

Beliefs and theories circulating dubious relating to food that may compromise the health and welfare of athletes. A clear example is the excessive consumption of food and / or supplements rich in protein (meat, fish, eggs, dairy products and special supplements) during sports, in order to increase muscle mass. Read the rest of this entry »

What foods should not miss on an athlete’s diet?

When extra physical activity, we must increase the consumption of foods rich in carbohydrates (cereals, rice, corn flakes cereal, crackers, bread, pasta., Potatoes, legumes, fruit and juice), as of the stocks are depleted, there is the dreaded slut, that state of fatigue and weakness that minimizes the intensity of exercise and even forced to stop. Regarding fats, as there are large reserves, it is unnecessary extras ingest. Read the rest of this entry »

The body gets from food and body reserves of their own energy you need to develop their vital functions (heart pumping, breathing …) and muscle movements. Foods provide nutrients such as carbohydrates, fats and proteins (their primary function is part of the formation of muscles, tissues, organs.) As well as vitamins and minerals, but does not contain energy, play other important roles, others substances such as water and fiber also provide a perfect functioning of the body.

Also, the body has the property to store energy reserves, which will burn when not directly obtainable from food. The main reserves are body fat (in fat tissue and muscle) and carbohydrate (glycogen in muscle and liver, and blood glucose), which is rapidly exhausted unless maintain adequate food to compensate for losses. Read the rest of this entry »

Caring for the food, regularly practice sport, leaving harmful habits (snuff, alcohol.) And free time for oneself are some of the purposes we usually ask at the beginning of each new year. And all, to improve our quality of life, which depends primarily on our health care.

One way is to sports. It not only helps us stay in good shape and ensures good muscle tone and bone maintenance, but also a great way to prevent disease. And if we add a sports habit healthy and balanced diet, the results are even more beneficial: the weight, blood pressure and circulation; in cholesterol, fat and blood sugar levels, or risk of disease of civilization (obesity, cardiovascular diseases, diabetes …). Likewise, the combination of sport and a healthy diet helps us achieve that feeling of wellbeing and relieve tension and stress. Read the rest of this entry »

The name says that with ten minutes, you will get a workout. This isn’t an intense total-body transformation kind of workout, but it delivers the basics needed to exercise. At first, there is a two-minute warm-up and then the ten minutes begins. It really is a 10 minute workout, not 10 and a half, or 10 and three quarters, but a flat 10 minutes. It isn’t going to be a gut busting choke on life kind of intensity but this program is designed to deliver what you need in a short span of time. There is no time in-between where you can fish for water and take a break. It’s a full ten minutes of intense exercise.

This program uses the resistance bands but if you don’t care for that kind of thing, you can always adjust to normal weights. Try a good 5-10 pounds to start off. You don’t need much. The most difficult workout is the ab workout. It may seem too quick in the beginning but remember, it is only ten minutes. It will take some time to get used to all the positions and do them correctly. So, that being said the learning curve should be fairly simple to adjust too when it comes to this program.

This workout is designed to keep you working out from a base, where working out isn’t the first thing on your mind. It’s a great starter kit but maybe too light for serious contenders. The best thing to do is to research and look for an unbiased 10 minute trainer review of someone who went through the exercises. From their experience you should be able to confirm if it’s too easy, or just right for you!