Fitness - Tampa Chiropractor | Dr. Brad McHenry | The Health and Wellness Clinic of Chiropractic

Archive for Fitness

Feb
5

Women’s Fitness

Women’s fitness is often overlooked and undervalued today. Most women don’t feel as if they have the time to commit to fitness in their daily lives. They often want to have it all – a successful career, happy family, clean home, and many friends. OK, we all know that it’s fairly impossible unless you have unlimited financial resources and can hire a housekeeper, a cook and your boss lets you work only when the kids are in school.

Women who work outside the home often feel the guilt of taking time for a fitness program the most. They stress over the issues of 30 minutes for themselves vs. helping the kids with homework or leaving them at daycare for 45 more minutes each day.

BUT, everyone and everything benefits when mom is in shape, has more energy and is healthy. And there are ways to involve the children, the spouse and even your boss to work a fitness program into your day.

Fitness programs for women become even more important as we age. Exercise will help women to stand taller, be stronger, trimmer, decrease cholesterol and body fat content, regulate periods, decrease risk of stroke, cancer and heart attacks as well as improve their overall sense of well-being.

Before undertaking any fitness program, no matter how benign, you should consult with your primary care provider to be sure that your plans do not interfere with any current medical conditions, medications and your plans match your current level of conditioning.

There are a huge number of women’s fitness programs that can include a fitness walking program, yoga, aerobics, and even weight lifting. Each of these have their benefits and problems. However, if you value your health and wellness then you will be able to find a solution to the problems.

A women’s walking program, for instance, is simple, cost effective, physically challenging when increasing intensity and walk on hills, and can be done with other moms and the kids in strollers. Pushing a stroller for 30 minutes a day up hills is physically taxing and definitely considered exercise. On bad weather days you can also walk through most malls in America for the hour before the stores actually open. Be careful not to treat yourself to that hot pretzel when the stand opens though, since you might be defeating your intended purpose of weight loss.

Another fitness program of yoga and aerobics have other pro’s that make them popular exercises for women. They can be done in the privacy of your own home, while the kids are asleep, using DVDs. You can schedule the time in your day that is most convenient for you; using DVDs you are not bound to the schedule of a yoga class – although most gyms also offer classes and have childcare available. Gyms offer motivation from other women and a time that can be set-aside just for you. Don’t be afraid to ask your friend to join the gym or workout in your home with you. It might be just the motivation she was waiting for!

A fitness program should also include weight lifting. Although many women are afraid of ‘bulking up’ the potential for this is slim since they don’t normally have enough testosterone to build that kind of muscle. Weight lifting can help to avoid osteoporosis or advanced bone loss leading to fractures. The risk of osteoporosis decreases with weight bearing exercises such as running and weight lifting but not swimming or rowing.

Including weight lifting in your program will help you to build lean muscle, gain strength, trim down and become more toned. You should use the amount of weight that is comfortable doing 10 repetitions for 3 sets each.

Women who are fit have learned to put their health first recognizing that with better health they are also better able to work, advance their careers, take care of their children and the dozen or so other things they do each day.

Women’s programs are becoming more popular across the country as fitness experts are realizing that most women desire to get in to the gym, workout and get out without the added stress of working out in front of the opposite sex. Where some gyms continue to be arenas that encourage men and women to socialize more only women’s fitness programs are developing to answer the needs of the on-the-go fast paced women who has time only to work out and get out.

0 Categories : Fitness, Women

Feb
1

6 Diseases Related to Obesity

by Chiropractor

Obesity and the diseases associated with it cost a staggering percentage of health care dollars. It is estimated that $168 billion is spent each year in the U.S. alone to treat obesity-related diseases. These diseases include Type 2 diabetes, heart disease, cancer, high blood pressure, metabolic syndrome, polycystic ovary syndrome (PCOS), high cholesterol, gallstones, osteoarthritis and more.

Type 2 diabetes is a disease most commonly caused by obesity. Though it used to develop primarily in adults, it is now quite common in children as well, with the recent increase in the rate of childhood obesity. Blood sugar levels become elevated due to the insulin resistance caused by obesity and greatly increase the risk of developing diabetes.
Heart disease can develop as a result of fatty deposits building up in the arteries, and hardening of the arteries (atherosclerosis) is 10 times more common among the obese than in the population with normal body weight. Fat tissue also requires blood to survive, so more blood vessels are created, putting greater strain on the circulatory system, increasing blood pressure and making the heart work harder to circulate that extra blood.
Those who are obese have an increased risk of cancer, especially cancer of the colon, breast, prostate, gallbladder and uterus.
Obesity adversely affects both the metabolism and endocrine system, often resulting in metabolic syndrome, the fastest-growing obesity-related health problem. This refers to a group of risk factors that increase your risk of more serious diseases, such as coronary heart disease, stroke and diabetes. Symptoms include excess weight particularly located around the middle of the body, insulin resistance, low HDL (“good”) cholesterol and high triglycerides.
Women who are obese can suffer from a number of reproductive health problems, including infertility, uterine cancer and PCOS. Because obesity causes disruption in the menstrual cycle and the endocrine system that is responsible for the delicate balance of hormones necessary for successful ovulation, studies have found that even a modest reduction in body fat of between 5 and 10 percent is often enough to restore ovulation and fertility.
Osteoarthritis has grown increasingly common as the rate of obesity has increased. The excess weight adds to increased wear and tear on the joints, particularly on the knees and hips. Obese women are nine times more likely to suffer from osteoarthritis of the knee, often leading to the need for a total joint replacement. However, researchers have found that losing as little as 11 pounds can reduce the risk of knee osteoarthritis by half.

The increased risks of these six diseases alone are good reasons to lose weight if you are obese. Even losing a little has been shown to have a positive effect on your health, and it can significantly reduce the amount you spend on health care every year.

0 Categories : Balanced Diet, Fitness

Jan
26

Obesity Facts and Figures

by Chiropractor

Obesity is fast becoming the number one health problem in the world, contributing to an increased risk of other diseases and putting a strain on national health budgets. Following are some interesting facts and figures related to obesity:

About 17% of medical costs in the US are due to obesity and its related diseases, totaling an estimated $168 billion per year.
Obesity adds about $2,800 to a person’s medical bills annually.
An estimated 300,000 premature deaths in the US each year are caused by obesity.
One third of US adults are obese, indicating a body mass index (BMI) of 30 or higher.
If an 18-year-old remains obese throughout their adulthood, it will cost them $550,000.
80% of cases of Type 2 diabetes are related to obesity. The rate of diabetes has doubled in eight states since 1995.
70% of heart disease is obesity-related.
Low-income women are more likely to become obese than high-income women. Over 33% of people earning less than $15,000 annually are obese, as opposed to a 24.6% rate of obesity in those earning $50,000 or more.
The highest rates of obesity are found among non-Hispanic African Americans (44.1%), followed by Mexican-Americans (39.3%), Hispanics (37.9%) and non-Hispanic whites (32.6%). Asians have the lowest rate of obesity at 16.7%.
In the last 30 years childhood obesity has tripled, from 6.5% in children aged 6 to 11 years to 19.6% today. The obesity rate in teenagers aged 12 to 19 years has increased from 5% to 18.1%.
Of children who are overweight at age 10-15, 80% will be obese as adults.
As a percentage of the population, the US has the highest number of obese people (33.9%), followed by Mexico (24%), the UK (23%), Slovakia (22.4) and Greece (22%).
College graduates have an obesity rate of 20.8%, which is lower than the 29.5% rate of those who have only graduated high school.
Obesity begins to decline after age 60. The population of those over age 69 has an obesity rate of 20.5%.
The rate of obesity is increasing in the US. In 2007 only one state had an overall obesity rate of over 30%. In 2011, 12 states had a greater than 30% obesity rate.
40% of obese Americans aged 50 to 84 have osteoarthritis of the knee, caused by the wear and tear to the joints from excess weight stress. One extra pound of weight is equivalent to four pounds of stress on the knee.

0 Categories : Nutrients, Weight Training

Dec
25

Weight Training Routines

by Chiropractor

Exercise is for everyone. Anyone can find an aerobic program that is interesting. And everyone needs strength and weight training routines to tone and strengthen muscles that are not sport specific.

When you use one or two specific aerobic exercises you are working and strengthening only specific muscles. Weight training routines will help you to tone and strengthen most of your large muscle groups.

Weight training routines use resistance and weights to tone your muscles. This program will also condition your overall musculoskelatal system, increase your metabolism, strengthen and sculpt muscles. Weight training routines will also help to increase bone density, lose weight and become more fit at the same time.

People who incorporate weight training routines into their exercise programs will also have greater control over balance, prevent accidental falls and injuries and will find that they recover from illness and injury faster since you are fitter. With your improved strength you’ll also play at your sport longer and with less effort.

Weight training routines can be designed with the help of a fitness trainer, with information from articles, books and friends or through interactive Internet program developers. Most routines will include the type of exercise for large muscle groups, the amount of weight, the number of repetitions or reps and the number of sets – times you do the reps with a 1-3 minute rest between.

Your weight training routine should include an exercise for each major muscle group in the upper and lower extremities as well as core muscle groups in the abdominal and spinal muscles. The weight training routine will be between 3-4 sets for each exercise with 8-10 repetitions for each set. You must use the correct amount of weight for each exercise and rest 1-3 minutes between sets.

Let’s start from the beginning – the major muscle groups include the upper extremity groups such as the biceps, triceps, back, chest and shoulders as well as the lower extremity groups like the glutes, hamstrings, quads, calves and hip flexors and extensors. Don’t forget the core muscle groups in the spine and abdominal muscles.

Your weight training routine should not be done daily. There should be at least a 48 hour rest between workouts for specific muscle groups. Some people rather workout the total body 3 times a week while others prefer to do upper body work 2 days and lower body work 2 days a week.

Working out every day leads to over training, injury and fatigue. During a weight training routine your muscles have minor rips and tears to the muscle. In the 48 hours you should have between workouts the muscles will repair themselves and become larger and stronger – at the micro level of course. Over time these micro tears and repairs lead to stronger muscles and a fitter body.

The amount of weight you lift during a weight training routine should be able to be lifted safely 8 times with perfect form. By the last repetition you should feel tired. If you feel you could continue in perfect form then you have improved to the point where you can increase the number of repetitions (not beyond 15) or increase the weight. You are at the right weight when you can do 8-10 reps for 2-3 sets with perfect form.

Use these basic tips to maintain a strong weight training routine and build strong muscles and a fit body. Weight training routines will keep you healthy, reduce your risk of bone loss and improve your sense of well-being. These are great benefits from 30 minutes 3 times a week doing a weight training routine.

0 Categories : Weight Training

Dec
15

Swimmer’s Ear: Symptoms and Treatment

by Chiropractor

Swimming is a sport that gives you all of the benefits without very many drawbacks. One drawback, though, could be contracting swimmer’s ear. Keep reading to find out what it is and how to treat it if you become infected.

When the weather gets warm, spending time in the pool can cool you off. Whether you are swimming, floating or playing, many people flock to swimming pools and beaches to take a dip in the water.

What Is Swimmer’s Ear?

A condition that can arise in those who spend a lot of time in the water is swimmer’s ear. Its medical name is otitis externa. The ear canal becomes infected by bacteria and fungi that are present in the water.

When water is allowed to settle in the outer ear, it can break down the skin here over time. Cracks in the skin allow bacteria or fungi to enter and grow. Untreated, it could affect the eardrum and middle ear where the bones of sound conduction are found.

But, you don’t have to be a swimmer to get swimmer’s ear. Bacteria are introduced through breaks in the skin. This can also be caused by scratching the ear canal, using Q-tips and rubbing vigorously or using other objects in the ear. However, children who spend lots of time in the water are still the best candidates.

Signs of Swimmer’s Ear

So, how will you know that you or someone else in your family has the condition? Become suspicious when children begin to pull on their ears. Often this is done because the ears are irritated, painful or itchy. This is the first sign.

Examine the ears. Are there signs of redness or scabs from previous scratches to the skin? Irritation can cause swelling in the ear canal. This swelling can block the transmission of sound.

Kids often complain that they feel that there is something in their ear when there is not. They may feel pain when they chew. If your child is eating less, it could be because of this pain.

Pus is also not uncommon in the ear. It may begin clear and turn cloudy as the condition worsens. Don’t worry about catching it. Swimmer’s ear is not contagious.

Treatment for Swimmer’s Ear

At the first sign of pain, see a doctor. They can examine the ears and let you know exactly what is going on. Treatment involves clearing up the infection with antibiotic drops.

If there is swelling, a steroid drop may also be used to reduce it so that the antibiotic can do its job. The doctor may take a culture of the pus coming from the ear for culture just to confirm the source of the infection. Oral antibiotics may be needed for severe cases.

At home, warm washcloths keep the ear canal clean. Make sure that any moisture is removed. Give pain relievers to stop any discomfort while the medication is working.

Swimmer’s ear is an infection of the outer ear canal that can affect hearing. Get help from your doctor at the first sign of symptoms.

0 Categories : School Age, Sports

Nov
14

Preventive Care for Skiers

by Chiropractor

Skiing can be one of the most exhilarating, refreshing, and transcendental experiences imaginable. It provides exercise for the entire body, fresh, crisp mountain air for the lungs and excitement for all of our senses.

It is, however, quite a dangerous sport, not only due to the inherent dangers of falling of or colliding with parts of the scenery but also because of the unpredictable nature of fellow skiers whose expertise may vary considerably.

Protection and preventive care are therefore essential elements of keeping safe and uninjured on the slopes. Along with a properly fitted ski helmet, a vital piece of protection that most skiers still eschew, pre- and post-skiing warm-ups and long-term physical training can help immeasurably in avoiding injuries or reducing their impact and recovery time.

Regardless of the skier’s level, skiing puts enormous and often sudden physical demands on the body, regularly stretching muscles and joints past their normal operating limits. In order to avoid injury, the skier’s body must be limber and resilient, and there are few regimens that are better for toning a skier than yoga.

Long-term yoga not only provides significant improvements to flexibility, but also builds muscle strength and endurance, which are critical for the intense physical demands of skiing. Yoga has many varieties, some of which concentrate on the spiritual rather than the physical and may not provide much benefit for skiing. Look for somewhat physically demanding yoga such as Bikram, Ashtanga or Vinyasa.

Ideally, a skier’s yoga program should provide full-body training, with an emphasis on stretching and strengthening hips, knees and ankles, the most important joints for skiing. Try to incorporate yoga at least three times a week for a minimum of an hour as anything less may not provide sufficient benefit.

Just before hitting the slopes, the smart skier should stretch and warm-up for at least 15 minutes, regardless of previous physical training. Unprepared muscles, tendons and joints can suffer greatly for the shocks and unexpected crashes, and early injuries can ruin an entire skiing holiday.

A full description of pre- and post- stretching for skiing can be found online by searching for “skiing stretches”. Concentrate on stretching your calves (a curb stretch can be a simple and effective method), quadriceps, hamstrings and shoulders. Don’t forget though that your entire body will need care.

Post-skiing care should include not only the prerequisite hot-tub session but also a full body massage. A licensed chiropractor should also be consulted if you’ve suffered a significant fall or other injury even if it did not require immediate medical care. There can be many hidden issues caused by the hard falls inherent in skiing and an experienced chiropractor can quickly detect these problems.

When dealing with soreness, it’s important to note that much of this is due to microscopic muscle damage rather than lactate accumulation. It is therefore, essential to drink lots of fluids with no alcohol or caffeine the first few days in order to recover more quickly. Save the celebrations for the end.

By being prudent about your safety, conditioning your body beforehand and caring for it afterwards, you can continue to enjoy this magnificent sport for most of your life.

0 Categories : Sports

Nov
5

Vegetarian Sports Nutrition

by Chiropractor

Vegetarian athletes have special needs to be able to perform at a higher level of energy than those who don’t exert themselves athletically each and every day. Sports nutrition and calorie intake are very important to consistently help your body to perform at it’s best.

Most nutritional challenges of sports nutrition can be met by planning ahead and having a variety of foods available at home. Variety in your vegetables, fruits, nuts and seeds will assure the correct vitamins, minerals and essential amino acids in the diet.

Vegetarian sports nutrition must meet the energy needs of the athlete. Energy sources can simply be your favorite fruits, root vegetables, whole grains and green leafy vegetables.

Proteins, needed for repair of tissues, building and repairing muscles, red blood cell production and just running your body, can be received from fruits, green leaves, nuts and root vegetables. Some excellent sources of protein include avocados, dates, bananas, and almonds.

Protein requirements are not different for vegetarian athletes than for athletes who don’t eat a vegetarian diet. Athletes should take 1.2 to 2 grams of protein per kilograms of body weight.

Our bodies also require minerals to repair and replace muscles and hormones. There are several factors that are important to the absorption of minerals and vitamins. How the foods are combined, use of microwaves and incorporating the occasional fast all impact how minerals and vitamins are absorbed into the body.

Individual sources of plant protein do not supply all nine essential amino acids that meats and animal proteins do. However, eating a variety of vegetables during the day will supply all nine amino acids; what one vegetable is missing another will supply.

Calcium is also essential to nutrition. Vegetarian sports nutrition should plan for sources from plants or add supplements since athletes who are low may have increased risk of bone and stress fractures.

Athletes also are at risk for iron deficiency, especially females. Iron loss is increased during heavy training. Smart sports nutrition should incorporate spinach, a good supply of iron, into the diet. Vitamin C also improves iron absorption. The main symptoms of iron deficiency are weakness and rapid fatigue during exercise.

Low zinc levels can also be a problem for vegetarian athletes in heavy training. Zinc sources are pumpkin seeds, pecans, split peas, Brazil nuts, rye, whole wheat, oats, peanuts, walnuts and almonds.

Vegetarian nutrition should include appropriate amounts of energy, carbohydrates, protein, vitamins and minerals is critical for optimal performance. Athletes who practice a vegetarian lifestyle must do a little planning to ensure the correct balance of nutrition in their diets.

0 Categories : Sports, Vegetarian

Oct
25

Weight Training Exercises/Program

by Chiropractor

Exercise. It’s what the doctor ordered! Research has shown that the benefits of exercise are far-reaching and complex. Weight training exercises are part of that crowd. The purpose of these exercises is to increase muscle strength and definition. The benefits are improved bone density that comes with weight training and improved sense of well-being.

Weight training exercises will also help you look younger, stay fit and be healthy.

Your first stop should be to your primary care provider. They should be sure that your planned activity doesn’t interfere with your current or underlying medical conditions, medications and fits with your current physical condition.

Now you are ready to set goals for your program. Figure out how you are going to measure your progress. Achieving your goals will help to maintain your level of motivation. You can measure goals by the amount of weight you are lifting at each station; measurements of your arms, thighs, abs and buttocks; or weight loss. Do you want to be buff or lose weight?

Set a time frame for your goals but be flexible! Understand that there will be setbacks, because you are human and we all have set backs. You haven’t failed if you haven’t reached your goals in a specified period of time. You have only reached a yellow light. If you keep moving then the light will change and you’ll keep moving forward. The real goal is a lifetime of health and fitness. It isn’t achieved overnight and it doesn’t disappear if you haven’t met a deadline. It does however, disappear if you quit your program because you become discouraged. Failure only happens when you stop trying.

Many trainers suggest that you keep a training diary. This will help to record your measurements, your goals and your progress. Watching the changes over time will also help to maintain your motivation. Sometimes it is difficult to see changes when they are small but when you record them in a diary they are evident when you read through the history of your workouts.

Another way to keep your motivation when performing a weight training exercise program is to get a partner. Someone who is interested in the same goals you are and who can help to motivate you when you are too tired to get to the gym and workout. Weight training exercises with a partner will also help you to stay with a structured date and time approach.

Weight training exercises should be done in a slow and deliberate fashion. Never swing the weights. And faster is not better. In fact, slower is better! Making the muscles contract and stretch slowly in weight training exercises will help them to improve faster and will cut down on your risk of injury.

Always warm up before lifting weights. It may not seem as though you need to warm your muscles before doing a workout that isn’t cardiovascular but without warming up you risk injury.

Rest for a full day between workouts. In other words, lift weights every other day. Your muscles need approximately 48 hours to heal fibers and build stronger muscle tissue. If you do decide to do weight training exercises every day never train the same muscle groups two or more days in a row. You may decide to do upper bodywork one day and lower bodywork the next. By doing weight-training exercises every day you will increase your risk for injury and significantly decrease any improvement you might have in your weight-training program.

Weight training exercise can be fun and can be used to improve your strength, flexibility and intensity of your other workouts. Weight training also helps to decrease bone loss due to aging. There are multiple uses and benefits to these programs. The best part is they are fun and show lots of improvement in your exercise programs.

0 Categories : Weight Training

Oct
21

Do Thin People Need Exercise?

by Chiropractor

Many people believe that exercise is something only fat people should do, and a lot of people exercise with the sole goal of losing weight. So why should thin people exercise if they are already at the ideal dress size and optimal weight?

Even though exercise helps a great deal with weight loss, it also improves our health in many other ways such as reducing the risk of heart disease, lowering cholesterol levels and reducing high blood pressure. Even though these conditions are associated with obesity health risks, thin and sedentary people shouldn’t assume they are risk-free. Lean exercisers have good levels of LDL cholesterol, the heart clogging variety, as you’d expect. However their thin but inactive counterparts were found to have the same levels of LDL seen in obese people! In fact, an overweight exerciser is actually more likely to be comparable to a thin exerciser rather than an inactive thin person in terms of cholesterol levels. Having high cholesterol and a risk of heart disease is more about how much exercise you get, rather than what your body mass index is. A study [1] found that lean exercisers were fitter and had a reduced chance of developing cardiovascular diseases compared to those who don’t exercise. Exercise is essential for a healthy heart – no matter your weight.

Exercise is also helps protect against viruses and disease. In the short term, regular cardiovascular activity can help to boost the immune system, and in turn makes you less susceptible to viruses such as the common cold, influenza and helps to protect against any kind of infection. In the long term, regular exercise makes the body overall healthier, by lowering the risk of serious diseases such as strokes, heart disease, high blood pressure and cholesterol, diabetes and even cancer.

Being thin and being healthy and strong are not a given. Just as there are overweight people who are in good health (the type who exercise), there are many thin people who are far from healthy. Those who work out can run and walk faster and longer distances, and on the whole, have greater endurance.

Exercise is also a great energy boost. It can help to burn away fatigue and raise energy levels. People who work out more often find they sleep better and are more refreshed during the day. If you’re suffering from mental disorders such as depression or anxiety, exercising allows you to disconnect and alleviate stress and relax the mind. Endorphins are released after exercise, which are helpful in battling depression.

Finally, physical activity does keep the pounds off. Most thin people who are sedentary have a fast metabolism, and in some cases this is for life, but for many of us as we age, our metabolisms will slow down and we will inevitably gain weight. So it’s in everyone’s best interest to get in the habit of working out and keep those pounds off!

References

[1] O’Donovan G, Owen A, Kearney EM, Jones DW, Nevill AM, Woolf-May K, Bird SR., Int J Obes (Lond). 2005 Sep;29(9):1063-9.

[2] http://news.bbc.co.uk/1/hi/health/4778274.stm Accessed October 2011

[3] http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/5-reasons-why-thin-people-have-to-exercise-too.html Accessed October 2011

0 Categories : Exercises, Fitness

Aug
25

Men’s Fitness

by Chiropractor

Men’s fitness programs are often designed differently than women’s fitness programs. Where women are mostly interested in weight loss, toning and improved health, men’s fitness programs are focused on adding mass and ‘bulking up.’

Men’s programs give men two options – a solid buff body or a lean healthy body. Either reason that men choose to be in a fitness program they will receive many different health benefits. Research has shown that exercise will decrease cholesterol levels, decrease body fat, decrease risk for stroke, heart attack and cancer and improve circulation and an improved sense of well-being.

Before undertaking a fitness program men should consult with their doctor. Although this may be against their basic feeling of immortality and ‘I can do anything’ attitude, it is always better to check with the doctor to be sure that the planned activity will not interfere with a known medical condition or medication.

Men’s programs can be accomplished at home or at a gym. This is a personal choice for men. There is no right or wrong answer. At home fitness programs are more convenient, take less time (no travel time to and from the gym), no membership fees and very private. You do have to purchase a couple of pieces of equipment that will do the job to achieve your goals.

At a gym you give up privacy and convenience for trainers, top-notch equipment and other men for motivation and socialization. If you do decide to join a gym for your men’s fitness program be sure to evaluate your options thoroughly. Look at convenience of drive time, price, the number and quality of trainers, equipment, services, childcare if it’s needed and the hours they are open. Also check with your employer since some have agreements with gyms for cheaper fees. Men’s fitness programs benefit your employer as well since a healthy company often pays cheaper insurance fees.

If you want to use a home gym be sure to evaluate the equipment to meet the needs of your men’s fitness program. Look at the price of the equipment, the space you have available for use and storage, reliability of the machine, function, and the number and variability of the exercises that are available on the machine.

To be successful, a men’s program must be made a priority in your fast paced lifestyle. This can be hard to accomplish, especially at first. Other commitments are vying for your time and energies. There are work and family commitments as well as friends and relatives who all want a piece of your life. Sometimes men complain that after a long day at work the thought of working out is too tiring. But, interestingly, working out will actually give you more energy! You have to make a commitment to your health and fitness program to be sure that it is successful.

Fitness programs are also successful when they incorporate sports or activities that you enjoy. Most men feel out of place doing aerobics or yoga but a good game of basketball, racquetball or tennis is just what the doctor ordered. If you enjoy these sports don’t depend upon the occasional game (1 x a week) to meet the needs of a fitness program. You should also include other activities to prepare your body for the one time a week all out effort that these sports require. Without preparation and conditioning there is a higher risk of injury and a higher health risk since you won’t be involved in a program that prepares your body but rather doing activities that create stress once a week.

A good fitness program will engage your mind and your passion and give you a reason to continue to workout week after week. This is a lifetime commitment to health and wellness that will decrease your health risks and give you a whole new outlook on life.

0 Categories : Fitness

Jul
15

Avoiding Dehydration

by Chiropractor

Water is an important element in our lives. Without it, the body can’t function properly. When the weather gets warm, excessive loss of water can lead to dehydration.

What is Dehydration?

Dehydration refers to loss of water that affects the body. In hot weather or at any time, the body uses just as much water as it takes in. That is why water intake is so critical to your daily diet.

How does the body lose water? Metabolic processes like cellular repair and cellular respiration require water. Each cell bathes in it. Excretion of bodily waste products through urination causes a loss of water as well. But, the quickest way that we lose water from the body is through perspiration or sweat.

When you are out in the hot weather, the body sweats to cool itself off. Water escapes the body through the skin. Here it evaporates cooling the tissues below. It may not feel like you are cooling off when water is dripping from your body, but have someone blow across your skin. Feel it now?

Most of the time when you are thirsty, you are already feeling the effects of dehydration. Some of the symptoms are:

Light-headedness
Dark urine
Loss of appetite
Heat intolerance
Dry cough
Fatigue

Nutritionists recommend that we drink at least eight glasses of water a day. Some doctors have upped that limit to ten or more depending on your activity level and/or body weight.

Avoiding Dehydration

The best way to deal with dehydration is to avoid it in the first place. With a few tips you can ensure that you are always adequately hydrated, whether out in the heat or inside out of the elements.

Drink water throughout the day – Drinking a bolus of water during heavy activity doesn’t account for any deficiencies you already had during the day. Once you start to sweat you could create a deficit rather quickly. If you are trying to drink at least eight glasses a day, drink one glass about every two hours for even hydration.
Wear loose-fitting clothing during physical activity – In the heat, dark clothing can attract more heat. Light, loose-fitting clothing made of breathable fabrics can minimize water loss through sweat. It can also pull moisture away from your body so you stay cooler.
Avoid soft drinks and alcohol – These types of beverages only increase thirst. Instead of water loss being replaced with water, it is replaced with substances that the body needs to excrete. In fact, more water is pulled from your system to dilute them. They may taste good but they are not helping your body at that moment. Save the beer or cold soda for relaxation time later on.

Dehydration is a serious matter. Whether it is hot or you are exercising a lot, replace that lost water with more water on a consistent basis to stay healthy.

0 Categories : At Home, Fitness

Jul
15

Recreational Water Illnesses and How to Prevent Them

by Chiropractor

Water cools us off, especially when the weather gets warm. If you are planning to spend a good deal of your time in the water this summer, here are some ways to keep yourself safe.

What Are Recreational Water Illnesses (RWI)?

Recreational water illnesses refer to any sickness that is water borne. They can occur in any body of water: lakes, rivers, ponds, and backyard and public pools. Kids and adults alike love water so it is important to be healthy while enjoying these activities.

It is the responsibility of not only the pool owners but also the swimmers to keep themselves safe from potential contamination in water sources. Bacteria love warm, moist places to cling and breed.

Preventing Sickness from Water Fun

Test chlorine levels – Just because chlorine is added to a pool doesn’t mean that it is safe. The pH has to be at a certain level in order for bacteria to be affected and it doesn’t kill the bacteria right away. Pool supervisors that regularly clean and treat with chlorine can reduce bacterial growth that can affect the health of swimmers. You can test the water yourself with home litmus kits.
Don’t drink the water – The chlorine alone can make you feel sick to your stomach. Water in pools and natural bodies contain some measure of bacteria. Drinking pool water increases your chances of contracting a water illness. Keep your mouth shut as much as possible while you are swimming.
Don’t swim if you are sick – You may not be able to see it, but small amounts of fecal matter can be released into the water if you have been suffering from diarrhea. Any bacteria, which you have on or in your body, can make its way into the water from a cough, flatulence or a urinary accident.
Change babies in the bathroom – Poolside diaper changes may be easier but they are definitely not safer. Diaper contents can become aerosolized or even leak onto the area surrounding the pool. Then it is only a short distance to the entire body of water.
Wash before you swim – Clean your skin before jumping into the pool. Take a shower in your suit before entering the pool area.
Wash your hands thoroughly – After using the bathroom, use soap and warm water to clean any debris off of your hands before re-entering the water.
Read posted signs – Whenever there is a health concern that could affect public areas where lots of people gather, signs will be posted or announcements made. Wait until the public threat is over before returning.

It is not as hard as you think to spread bacteria from person to person. A body of water is the perfect breeding ground. Above are a few ideas that can help you keep yourself safe this summer.

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