If you lived with acne as a teenager, you probably heard all sorts of advice about why you developed acne and what you should do about it. “You eat too many potato chips!” “You don’t wash your face enough!” “Cut down on the chocolate!”
The fact is that most of what you thought you knew about acne as a teen -- and much of what you may think you know about adult acne -- is probably a myth. Here are some common acne myths.
Acne Myth 1: Adults don’t get acne.
Not true. Surveys have found that significant numbers of adults are still getting acne into their 30s, 40s, and even 50s. Acne may look different when you’re 36 than it did when you were 16 -- it’s more likely to be reddish nodules around your mouth and jaw, rather than whiteheads and blackheads scattered all over your forehead, nose, and cheeks -- but it’s acne all the same.
Acne Myth 2: Eating chocolate and drinking soda gives you acne.
“The diet controversy over acne goes on,” says Amy Derick, MD, FAAD, a dermatologist in Great Barrington, Ill. “The idea that chocolate and caffeine cause acne has never really panned out.” Some studies have suggested that milk products might influence acne, because of the presence of hormones and bacteria in the milk. “But the data isn’t that strong, and I don’t want to recommend that 30-year-old women cut out milk when they need it for their bone health.”
Acne Myth 3: Stress causes acne.
This myth may have some basis in reality, but it’s hard to quantify. “Some studies have found that college students have increased breakouts during finals, but it’s hard to be sure if it’s causative,” Derick says. Not all students with acne have increased breakouts during stressful times. "So maybe stress does play a role, but we haven't seen any good studies showing that stress hormones make acne worse."
Acne Myth 4: Don’t wear sunscreen, it will aggravate your acne.
You just have to pick the right sunscreen. Chemical sunscreens, like Helioplex, dissipate UV light using a chemical reaction, which may cause heat bumps. If you’re prone to acne, use a physical sunscreen like zinc oxide instead.
Acne Myth 5: You have acne because you’re not washing enough.
Unless you’re a slob, that’s probably not true. “Studies in teens show that washing your face twice a day is more effective than just once, but more than that isn’t necessary and can dry out your skin,” Derick says. “Cleansers are only on your skin for five seconds. Leave-on products like retinoid creams are more efficacious.”
Acne Myth 6: You can’t wear makeup if you have a breakout.
Some makeup can definitely exacerbate acne, particularly thicker liquid foundations that can clog pores and stage-type pancake makeup. “But lighter, looser powder foundations, like mineral powder, aren’t nearly as aggravating to your skin,” Derick says. “Of course, people who have acne want to cover it, and coverage is better with thicker liquids, but you have to compromise.”
Acne Myth 7: Acne is just a cosmetic problem.
Acne can have lasting consequences in how you feel about yourself -- and left untreated, or improperly managed, it can leave permanent scars.
Acne Myth 8: You just have to wait and let acne go away with time.
There are many treatments now available for acne, and dermatologists can prescribe the right option for you.
Acne Myth 9: You can “clean up” a pimple by scrubbing at it.
That’s actually the worst thing you can do. “People will spend hours trying to get goop out of skin to heal the acne,” Derick says. “But picking your skin is the number one way of getting a scar. If you have a huge pimple and a big date tonight, you can get a single injection from your dermatologist that will reduce it. Don’t pick!”
Acne Myth 10: If you’re an adult, just go to the cosmetics counter and get a good face cream or cleanser.
“People will go to their department store and get advice from the person behind the counter who’s selling products, but they won’t pay a co-pay to an expert who could give a real prescription for acne,” Derick says. “What dermatologists can do for acne is much more than these over-the-counter products. Especially if you have really problematic skin, our repertoire is much more diverse than just benzoyl peroxide and salicylic acid.”
Tuesday, July 20, 2010
Saturday, June 12, 2010
Watching football is Good than Exercising.
City Gym Fitness guru Craig Falconer said: "People work out in different ways. So any excitement means the heart rate is going to increase. Everyone is different, but it's really important that people get their heart rate up regularly.
"And three or four times a week is an average exercise rate to keep healthy and fit. The more you can get your heart rate up over the course of the day, or the week, the better. You want to get your heart pumping, as long as it's returning back to its normal resting rate."
So, we strapped MARC DEANIE to a heart monitor to test the theory during Scotland's Hampden heartache against Holland on Wednesday.
And he managed to top the exercise threshold FIVE times...
________________________________________________________________
Experts say the average adult heart beats around 72 at rest.
Staying within 60-100 is still healthy.
Just seeing David Marshall between the sticks nearly took me over that.
AFTER sinking to 65, Kenny Miller's deflected shot - his first sight at goal - sent me racing up to 90.
MOMENTS later, Scott Brown squandered an easy chance and I shot up to 101.
It didn't get much lower seconds later when Shaun Maloney and Paul Hartley ran into each other - gifting the ball to the Dutch.
I'M at 92 but Davie Weir's heart rate nearly went through the roof too when Stephen McManus gave him a hospital pass in the 12th minute.
IT was threatening to kick off in the middle of the park.
I stayed calm at 68 when Maloney hacked down Holland defender Gregory van der Wiel.
However, the pulse shot to 100 two minutes later when dirty Dutchman Robin Van Persie crunched Darren Fletcher.
I WAS 95 and laughing when Arjen Robben had a fresh air shot seconds later.
Somehow, there was no heart strain - even though he managed to get to the ball before Weir despite the gaffe.
HOLLAND'S second chance rocketed me to 102.
Thankfully, calamity keeper Marshall was making me eat my words, saving well from Robben.
I THOUGHT I'd reached a first half high, with 127, when Miller hit the bar on the half-hour mark.
"And three or four times a week is an average exercise rate to keep healthy and fit. The more you can get your heart rate up over the course of the day, or the week, the better. You want to get your heart pumping, as long as it's returning back to its normal resting rate."
So, we strapped MARC DEANIE to a heart monitor to test the theory during Scotland's Hampden heartache against Holland on Wednesday.
And he managed to top the exercise threshold FIVE times...
________________________________________________________________
KICK-OFF
AS the teams ran out my heart was thumping, hitting 91 beats per minute.
Experts say the average adult heart beats around 72 at rest.
Staying within 60-100 is still healthy.
Just seeing David Marshall between the sticks nearly took me over that.
FOUR MINUTES
WHEN Dirk Kuyt's shot rattled the post after four minutes, my heart shot up to 101.
SEVEN MINUTES
AFTER sinking to 65, Kenny Miller's deflected shot - his first sight at goal - sent me racing up to 90.
NINE MINUTES
MOMENTS later, Scott Brown squandered an easy chance and I shot up to 101.
It didn't get much lower seconds later when Shaun Maloney and Paul Hartley ran into each other - gifting the ball to the Dutch.
12 MINUTES
I'M at 92 but Davie Weir's heart rate nearly went through the roof too when Stephen McManus gave him a hospital pass in the 12th minute.
16 MINUTES
IT was threatening to kick off in the middle of the park.
I stayed calm at 68 when Maloney hacked down Holland defender Gregory van der Wiel.
However, the pulse shot to 100 two minutes later when dirty Dutchman Robin Van Persie crunched Darren Fletcher.
25 MINUTES
I WAS 95 and laughing when Arjen Robben had a fresh air shot seconds later.
Somehow, there was no heart strain - even though he managed to get to the ball before Weir despite the gaffe.
27 MINUTES
HOLLAND'S second chance rocketed me to 102.
Thankfully, calamity keeper Marshall was making me eat my words, saving well from Robben.
38 MINUTES
I THOUGHT I'd reached a first half high, with 127, when Miller hit the bar on the half-hour mark.
HALF-TIME
THE break was spent coming down from the sitter's sky-high reading.
59 MINUTES
THE rest period was soon forgotten about when Dirk Kuyt got a free header.
Steven Whittaker was sleeping and I shot to 90 going mental at him.
63 MINUTES
70 MINUTES
80 MINUTES
A SHOCKING miss by
81 MINUTES
COMMONS' miss proved costly.
My heart sank six beats to 80 as dozy defender Weir headed his clearance to
85 MINUTES
SPEEDY Dutchman Elia left Weir paying to get back in the ground then Van der Vaart missed from six yards.
Now, all was lost and my heart had dropped like a stone to 78 as the match drew to a close.
The Health benefits associated with football
The general:
Improve general fitness and stamina
Help with weight management
Reduced risk of coronary heart disease
Reduced risk of high blood pressure and diabetes
Can help reduce cholesterol
Reduced risk of some types of cancers
Can help reduce and manage symptoms of mental health problems, including depression, anxiety, negative moral and low self-esteem
Musculo-skeletal problems such as chronic lower back pain
The specific:
Improving motor skills balance and co-ordination
Aqurining and improving specific game skills which include ball control, passing, heading
Team games can be good for improving self esteem, morale and making friends and socialising
Competitive element
Discipline
Improve general fitness and stamina
Help with weight management
Reduced risk of coronary heart disease
Reduced risk of high blood pressure and diabetes
Can help reduce cholesterol
Reduced risk of some types of cancers
Can help reduce and manage symptoms of mental health problems, including depression, anxiety, negative moral and low self-esteem
Musculo-skeletal problems such as chronic lower back pain
The specific:
Improving motor skills balance and co-ordination
Aqurining and improving specific game skills which include ball control, passing, heading
Team games can be good for improving self esteem, morale and making friends and socialising
Competitive element
Discipline
Saturday, April 10, 2010
HEALTH And NUTRITION - HEALTHY LIFESTYLE
HEALTH AND NUTRITION+
Today when we hear a lot of people dieing of heart attack in a very early age, we feel alarmed. Doctors and scientists are busy researching on the diseases and their causes. But the situation it seems is getting from bad to worse. Kids at the age of mere six months are getting diabetic .Paralysis attacks in one’s twenties and thirties, all these are few to count
On the other side when we look back to hundreds and thousands of years, we feel that our ancestors were much more healthy than us and even lived upto 100 years and sometimes even more .There are lots of reasons behind this .People those days were much more active than today. Their food habits included nutrition, fibre, roughage etc; in their meals. Even the crops and vegetables grown were organic. The use of tea and beverages were not there. There are a lot of reasons but I would like to compare and try to fight with only these three main reasons in my article.
The first and foremost thing is the style of living .Now-a-days almost two third of our society has to work more than 12 hours and that too sitting in an office. Sitting in one position for such a long time generates a lot of health problems; including obesity which itself is a home of diseases. But one can deal with this problem with some effort and consistency. We have heard about a proverb, “Early to bed and early to rise makes a man healthy, wealthy and wise.” So start taking rest early at night parting with parties, alcohol, late night T V shows and so on .Then you will automatically get up early in the morning .Yoga and pranayams (physical and spiritual exercises) done in the morning are very beneficial.Yoga-asans keep you fit and the pranayams help you generate the immune system and make you strong from within to fight with the virus and diseases. Even if you have any health problem you can do the pranayams without injuring yourself. There are so many examples of people feeling better getting cured from diseases like diabeties, blood pressure etc. But the most important thing in this is “do and achieve” i.e.; you have to be consistent and also have full faith in the ancient therapy.
The second point that I would like to include is about the right food habits. People now-a-days have less time to cook and even lesser time to eat. They have slowly shifted their likes for junk food to their daily intake. This fast food mania is engulfing people like a python and after this they cannot see anything. All the fast food is injurious to health. They affect our digestive system and then even if we take nutritious food, the nutrition does not get absorbed as the wall of the intestine becomes smooth and the absorbing capacity lessens depending upon the quality and regularity of the fast food. One thing that is again even more dangerous is the fascination of young people for soft drinks. They can be compared to sweet poison. When they enter the body they start affecting the whole system internally. If taken regularly they generate a lot of health problems. So giving attention to nutritious food and stress on eliminating the fast food and soft drinks from our daily habits will help a lot to keep us healthy. Green vegetables either cooked or taken raw (some of them) are very healthy. Even the juice of some vegetables like guard, bitter guard, tomato, cucumber etc; are helpful to eradicate many diseases that are meant by doctors as lifelong and incurable.
The last but not the least point to take into consideration is that the food grown now-a-days should shift to organic farming. Organic farming is the process of growing grains or vegetables in natural way and not using any pesticides or if used they too must be natural. There are some plants that seem to be useless but some of them give out useful gases which help in growth of the plants. Some of them clear away the dangerous insects which otherwise eat away the crops. This is become important these days because the pesticides and the plant boosters used now-a-days get deeper into the crop and vegetables and they don’t get washed up even by water. So they enter into our body and harm from within.
So the main purpose of my article is to how to remain fit and healthy. To summarize the whole, one should include yoga and pranayams to their lifestyle, shift to nutritious and organic food and try to stay away from fast food and soft drinks. This seems to be a difficult task but if these habits are included gradually in our lifestyle they will benefit us a lot in the long run. The whole world will become healthy and everyone free of diseases. The only thing we have to do is to regularize our daily routine, add some good habits and start eating right food. The combination of these three habits will definitely improve the health of people today.
Today when we hear a lot of people dieing of heart attack in a very early age, we feel alarmed. Doctors and scientists are busy researching on the diseases and their causes. But the situation it seems is getting from bad to worse. Kids at the age of mere six months are getting diabetic .Paralysis attacks in one’s twenties and thirties, all these are few to count
On the other side when we look back to hundreds and thousands of years, we feel that our ancestors were much more healthy than us and even lived upto 100 years and sometimes even more .There are lots of reasons behind this .People those days were much more active than today. Their food habits included nutrition, fibre, roughage etc; in their meals. Even the crops and vegetables grown were organic. The use of tea and beverages were not there. There are a lot of reasons but I would like to compare and try to fight with only these three main reasons in my article.
The first and foremost thing is the style of living .Now-a-days almost two third of our society has to work more than 12 hours and that too sitting in an office. Sitting in one position for such a long time generates a lot of health problems; including obesity which itself is a home of diseases. But one can deal with this problem with some effort and consistency. We have heard about a proverb, “Early to bed and early to rise makes a man healthy, wealthy and wise.” So start taking rest early at night parting with parties, alcohol, late night T V shows and so on .Then you will automatically get up early in the morning .Yoga and pranayams (physical and spiritual exercises) done in the morning are very beneficial.Yoga-asans keep you fit and the pranayams help you generate the immune system and make you strong from within to fight with the virus and diseases. Even if you have any health problem you can do the pranayams without injuring yourself. There are so many examples of people feeling better getting cured from diseases like diabeties, blood pressure etc. But the most important thing in this is “do and achieve” i.e.; you have to be consistent and also have full faith in the ancient therapy.
The second point that I would like to include is about the right food habits. People now-a-days have less time to cook and even lesser time to eat. They have slowly shifted their likes for junk food to their daily intake. This fast food mania is engulfing people like a python and after this they cannot see anything. All the fast food is injurious to health. They affect our digestive system and then even if we take nutritious food, the nutrition does not get absorbed as the wall of the intestine becomes smooth and the absorbing capacity lessens depending upon the quality and regularity of the fast food. One thing that is again even more dangerous is the fascination of young people for soft drinks. They can be compared to sweet poison. When they enter the body they start affecting the whole system internally. If taken regularly they generate a lot of health problems. So giving attention to nutritious food and stress on eliminating the fast food and soft drinks from our daily habits will help a lot to keep us healthy. Green vegetables either cooked or taken raw (some of them) are very healthy. Even the juice of some vegetables like guard, bitter guard, tomato, cucumber etc; are helpful to eradicate many diseases that are meant by doctors as lifelong and incurable.
The last but not the least point to take into consideration is that the food grown now-a-days should shift to organic farming. Organic farming is the process of growing grains or vegetables in natural way and not using any pesticides or if used they too must be natural. There are some plants that seem to be useless but some of them give out useful gases which help in growth of the plants. Some of them clear away the dangerous insects which otherwise eat away the crops. This is become important these days because the pesticides and the plant boosters used now-a-days get deeper into the crop and vegetables and they don’t get washed up even by water. So they enter into our body and harm from within.
So the main purpose of my article is to how to remain fit and healthy. To summarize the whole, one should include yoga and pranayams to their lifestyle, shift to nutritious and organic food and try to stay away from fast food and soft drinks. This seems to be a difficult task but if these habits are included gradually in our lifestyle they will benefit us a lot in the long run. The whole world will become healthy and everyone free of diseases. The only thing we have to do is to regularize our daily routine, add some good habits and start eating right food. The combination of these three habits will definitely improve the health of people today.
Friday, March 26, 2010
Top 10 foods that make you feel full
More than how much you eat, what you eat determines the satisfaction level of a meal. Nutritionist Sneha Jain lists 10 foods that make you feel full, without making you fat.
Fatty Fish
Fatty fish such as salmon, tuna, mackerel, herring and sardines contain large amounts of omega-3 fatty acids which, besides lowering cholesterol, also hasten the metabolism rate. Omega-3 fatty acids alter the level of leptin — a hormone that directly influences metabolism and determines whether you burn calories or store them as fat. Fish also provides ample protein and the best way to eat it is grilled, with steamed vegetables on the side.
Citrus Fruits
Fruits such as grapefruit, lemon, sweet lime, papaya, guava and tomatoes are rich in Vitamin C and fibre. Vitamin C helps the body process fat faster and also stimulates the amino acid known as carnitine — carnitine speeds up the body’s fat-burning capacity. Citrus fruits also have high water content and provide around 50 to 75 kcal, leaving us satiated for a longer period of time.
Green Vegetables
Spinach, asparagus and broccoli have a high thermic effect on the body and a low calorie density. This means that it’s almost impossible for them to be stored as fat because most of their calories are burned off in the digestion process. Apart from that, the fibre in these foods provides roughage and contains antioxidants, vitamins and minerals that help you feel full.
Popcorn
Popcorn is rich in fibre and low on calories. Also, since eating it keeps our mouth busy for a longer time, the satiety levels are high. However stay away from the overly buttered, caramel and cheese cousins.
Oatmeal
Oatmeal is a complex carbohydrate which takes longer to digest — hence it releases energy slowly, keeping you feeling full for longer. It also keeps blood sugar and insulin levels stable, which helps prevent fat storage. Oatmeal is the most satisfying breakfast cereal, providing more protein per serving than any other grain. Mix it with yoghurt or skimmed milk and it’ll keep you full all morning.
Almond and Walnuts
Raw, unsalted nuts, especially almonds and walnuts, provide essential roughage, protein, fat, minerals and micronutrients. Munching on handfuls of these nuts keeps you full and energetic for longer without adding to your waistline.
Low-Fat Dairy Products
Skimmed milk, low fat cheese and yoghurt are a good source of calcium, which helps break down fat cells. Some studies indicate that not getting enough calcium may trigger the release of calcitrol, a hormone that causes fat storage.
Beans
Beans are high in fibre and a good source of protein. They also take longer to digest, making you feel full for a longer time. Also, protein has the highest satiety index (which determines how long will you feel full) than any other element.
Whole grains
Jowar, bajra and ragi contain complex carbohydrates, which release glucose slowly when broken down during digestion. The glucose helps in maintaining your blood sugars levels and combats sugar craving. They are also a rich source of fibre and Vitamin B complex that play an important role in metabolic control.
Apples
High water content and ample fibre is the reason why you feel full after eating an apple. An apple’s skin contains pectin soluble fibre that is a natural appetite suppressant. Seems like an apple a day keeps the weight away.
Fatty fish such as salmon, tuna, mackerel, herring and sardines contain large amounts of omega-3 fatty acids which, besides lowering cholesterol, also hasten the metabolism rate. Omega-3 fatty acids alter the level of leptin — a hormone that directly influences metabolism and determines whether you burn calories or store them as fat. Fish also provides ample protein and the best way to eat it is grilled, with steamed vegetables on the side.
Citrus Fruits
Fruits such as grapefruit, lemon, sweet lime, papaya, guava and tomatoes are rich in Vitamin C and fibre. Vitamin C helps the body process fat faster and also stimulates the amino acid known as carnitine — carnitine speeds up the body’s fat-burning capacity. Citrus fruits also have high water content and provide around 50 to 75 kcal, leaving us satiated for a longer period of time.
Green Vegetables
Spinach, asparagus and broccoli have a high thermic effect on the body and a low calorie density. This means that it’s almost impossible for them to be stored as fat because most of their calories are burned off in the digestion process. Apart from that, the fibre in these foods provides roughage and contains antioxidants, vitamins and minerals that help you feel full.
Popcorn
Popcorn is rich in fibre and low on calories. Also, since eating it keeps our mouth busy for a longer time, the satiety levels are high. However stay away from the overly buttered, caramel and cheese cousins.
Oatmeal
Oatmeal is a complex carbohydrate which takes longer to digest — hence it releases energy slowly, keeping you feeling full for longer. It also keeps blood sugar and insulin levels stable, which helps prevent fat storage. Oatmeal is the most satisfying breakfast cereal, providing more protein per serving than any other grain. Mix it with yoghurt or skimmed milk and it’ll keep you full all morning.
Almond and Walnuts
Raw, unsalted nuts, especially almonds and walnuts, provide essential roughage, protein, fat, minerals and micronutrients. Munching on handfuls of these nuts keeps you full and energetic for longer without adding to your waistline.
Low-Fat Dairy Products
Skimmed milk, low fat cheese and yoghurt are a good source of calcium, which helps break down fat cells. Some studies indicate that not getting enough calcium may trigger the release of calcitrol, a hormone that causes fat storage.
Beans
Beans are high in fibre and a good source of protein. They also take longer to digest, making you feel full for a longer time. Also, protein has the highest satiety index (which determines how long will you feel full) than any other element.
Whole grains
Jowar, bajra and ragi contain complex carbohydrates, which release glucose slowly when broken down during digestion. The glucose helps in maintaining your blood sugars levels and combats sugar craving. They are also a rich source of fibre and Vitamin B complex that play an important role in metabolic control.
Apples
High water content and ample fibre is the reason why you feel full after eating an apple. An apple’s skin contains pectin soluble fibre that is a natural appetite suppressant. Seems like an apple a day keeps the weight away.
Friday, March 19, 2010
You want to burn fat, fast!
It takes great determination to lose weight. The fat has just been adding up for months or years, as the case may be. However, don’t kill yourself with a mean crash diet to get into a bikini, simply follow our expert-backed tips to fall into shape. ‘How to get started’ is a major cause of concern. Whether it is sweating it out at the gym or going for long jogs, it is a tough call for most fitness novices. At such a juncture it is imperative to understand your body and its fitness requirement. And accordingly zero in on a work-out routine. We take a look at five fast fat burning moves...
exercises (Cardio )
Cardios are the best form of exercise for beginners. There is no refuting the fact that to blast calories you need to break a sweat. A lean body can never be yours without sweating out the excess flab. And cardio exercises help you achieve just that; they boost your stamina, make you energetic and flexible to take up an even rigorous fitness regime. Running on the treadmill, cross-trainer, cycling, swimming and skipping are the most popular forms of cardio. While a treadmill exercises the whole body, cross-trainers are for the hips and thighs. You can even go for the cycling option at a gym; there are two kinds of cycles, one for thighs and the other for thighs and stomach.
Diet
Once you have set up a routine, gradually cut down on fish, red meat, fries, butter, cheese and junk food of every kind. Take a good dose of water depending on your body requirement. Coconut water and fresh fruit juices too can be taken post meals.
Spinning
One might complain of lack of variety in a spinning class, as the exercise routine can get a tad monotonous. However, spinning is a wonderful way to burn calories and keeps your muscles toned. Agreed, cycling in the open is a far viable option as it lets you enjoy the local sights and take in fresh air, but rainy season and foggy winters can put a dampener on your fitness schedule. Request your trainer to come up with varied routines to keep up the interest. At a spinning studio, with the help of background music and varied lighting, a soothing and happy atmosphere is recreated. Not to mention, spinning works best when alternated with cardio exercises. It helps lose fat and build muscles. You can do 30-45 minutes of non-stop spinning once in eight days, if you are combining it with cardio.
Diet
Food intake should be half of your normal diet. You can consume small portions of all kinds of food you like, but say no to fries, butter and cheese.
Workout (Trapeze)
The form of workout is named after the lesser-known trapeze muscle which all of us have, but isn’t very prominent. Trapeze muscles are connected at either ends to the collar bone and hence move parts of the skeleton. Little wonder, fitness addicts and body builders sport such a neat shoulder and neck line. To chisel out your trapeze muscles, the ‘Dumble shregs’ and ‘Barbell shregs’ are most effective. The former flexes your side form, while the latter is for the front form. It is to be noted that trapeze exercises are not for beginners, as it requires an already lean body. A few months of rigorous cardio and spinning can have you ready for trapeze. Outside of building swoon-worthy muscles, it helps keep sinus and cervical disorders at bay. A healthy trapeze routine requires each body part be exercised twice a week.
Diet
A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, fresh fruit juices and coconut water.
Resistance n Aerobics training
Such an exercise routine is best practiced at a fitness club under the guidance of expert trainers who understand your fitness level better. Resistance and flexibility exercises help increase stamina, and if rigorously followed, bring you in shape. Resistance is a set of weight lifting exercises, while flexibility is for the lower body. With music in the backdrop, aerobic exercises are a fun way to burn extra fat and get fitter. It facilitates a great deal of interaction with your fellow practitioners and one could also pick up some interesting routines together. To achieve best results, do resistance workout at least thrice a week. Warm up with a set of cardio exercises such as jumping and skipping to build stamina. You burn more calories by alternating aerobics with resistance and flexibility exercises.
Diet
Avoid food with high carbohydrate content such as potato, banana etc. If you like eating rice, take a small portion in the afternoon. Simply keep away from all kinds of fried stuff.
Pilates
Pilates is also a kind of aerobic exercise which entails a whole set of routines on the floor - on a mat. Group classes are conducted at a fitness club, where the trainer shows new routines on a regular basis, depending on the ability of the students. After a basic two-day training, the body status of the student is decided and a goal is fixed for the week. Pilates exercises the whole body and burns calories. There are as many as one hundred routines for the abs only. While you are free to buy tapes and practice Pilates in your living room, the knowledge of a live trainer and his ability to access your body strength cannot be negated either. Ideally, about four kilograms a month is the healthiest way to shed weight.
Diet
A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, juices and coconut water. Not to mention, carbohydrate-rich food should be taken only occasionally.
Did you know, to lose a kilo you need to burn 7700 calories! Time you slipped into your track pants and broke some sweat.
Tuesday, September 22, 2009
Tips to avoid back pain
Back problems generally begin with an early morning pain which goes away as you move about. But, if you ignore the symptoms, it can become acute.
One sudden incident, a jerk or a wrong move, will be enough to throw you off-balance. The best cure therefore is to take care as you go about your daily routine.
TRAVEL RIGHT
One has to navigate through the city’s potholed roads to get anywhere, but try and avoid bumpy routes. Never slouch on the seat, it weakens the back muscles. Let your back rest properly on the seat when you travel by train or car. Else, use a cushion to support the back, and fasten your seat belt.
SIT RIGHT
Even if you have to spend hours in front of the computer, ensure that the screen is at eye level. Sit erect while working on your computer. Also, opt for ergonomically-designed swivel chairs instead of the regular ones; straining to sit or get up from a chair, especially if you have to twist the spine, will cause injury.
SIT TIGHT
Don’t sit in one position for long. Get up to stretch whenever you can, whether at work, driving or on long flights. Sit squarely on your bottom, pull in your abdomen, keep the lower back straight and rest your feet on a footstool.
BEND IT LIKE...
Never lift things from the ground by bending the back directly. Instead, bend your knees and then bend down to pick up an object.
SIX PACK TO BAD BACK
People often tend to increase their weights drastically in their bid to obtain a six-pack. Instead, increase the weights gradually as back muscles need to be trained to accept them.
GOOD ZZZZ...
Use a medium-firm mattress rather than a very firm one for back support. Use pillows to support the neck, but not to the extent that they push your head and neck into odd angles.
WASHING DISHES
While washing dishes, move close to the sink, so that you don’t have to reach out for the tap. If you do, reach out sideways, as this puts less strain on your back. Take a break every five minutes.
LIFESTYLE CHANGES
Regular exercise and diet control are a must. Women should exercise regularly, or else they may invite back pain, especially during periods, and after childbirth as muscles become weak during pregnancy.
 Backpain (Getty Images) |
TRAVEL RIGHT
One has to navigate through the city’s potholed roads to get anywhere, but try and avoid bumpy routes. Never slouch on the seat, it weakens the back muscles. Let your back rest properly on the seat when you travel by train or car. Else, use a cushion to support the back, and fasten your seat belt.
SIT RIGHT
Even if you have to spend hours in front of the computer, ensure that the screen is at eye level. Sit erect while working on your computer. Also, opt for ergonomically-designed swivel chairs instead of the regular ones; straining to sit or get up from a chair, especially if you have to twist the spine, will cause injury.
SIT TIGHT
Don’t sit in one position for long. Get up to stretch whenever you can, whether at work, driving or on long flights. Sit squarely on your bottom, pull in your abdomen, keep the lower back straight and rest your feet on a footstool.
BEND IT LIKE...
Never lift things from the ground by bending the back directly. Instead, bend your knees and then bend down to pick up an object.
SIX PACK TO BAD BACK
People often tend to increase their weights drastically in their bid to obtain a six-pack. Instead, increase the weights gradually as back muscles need to be trained to accept them.
GOOD ZZZZ...
Use a medium-firm mattress rather than a very firm one for back support. Use pillows to support the neck, but not to the extent that they push your head and neck into odd angles.
WASHING DISHES
While washing dishes, move close to the sink, so that you don’t have to reach out for the tap. If you do, reach out sideways, as this puts less strain on your back. Take a break every five minutes.
LIFESTYLE CHANGES
Regular exercise and diet control are a must. Women should exercise regularly, or else they may invite back pain, especially during periods, and after childbirth as muscles become weak during pregnancy.
Subscribe to:
Posts (Atom)