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Fitness enthusiasts and exercisers are often neglecting cooling-down in their fitness programs not knowing that this routine is very important in a fitness and health program. A cool-down after workout is important to promote effective recovery intense and moderate physical activities.

The Neglected Phase of Cooling-down After Exercise

The Neglected Phase of Cooling-down After ExerciseWhile working out, a lot of exercisers tend to skip one of the most important parts of the workout. Though exercisers usually perform warm-ups, a lot of them neglect the cool down phase dismissing it as unimportant and a waste of time. Health experts however believe that it is crucial that exercisers should start with a warm-up and end with a cool-down. Failure to do so may cause injuries and other health ailments. Warming-up before an intense workout is crucial because it prepares the heart and the circulatory system. At the start of the workout or physical activity, blood flow may not be immediately available from the heart to the muscles. Irregular blood flow may hamper performance because of poor coronary circulation. Coronary circulation is the flow of blood in the blood vessels that supply blood to and from the heart itself. A good warm-up session may increase the blood flow to the muscles, boost body temperature, and speed up metabolism. Cooling-down on the other hand is as important as the warming up because it promotes effective recovery from physical activity after an intense workout. During exercise, the body undergoes several stages of stress where the muscle fibers, tendons, and other ligaments are damaged, causing a build-up of waste products in the body. If performed properly, the cool-down process may aid the body in its healing process. Cooling-down restores respiration, body temperature, and heart rate to their normal phase prevention irregular heart beat that can be life-threatening. Irregular heartbeats may alter the amount of blood that flows to the lungs and other important parts of the body. Such changes may increase the risk of forming blood clots and causing a stroke in the heart. Also in the cool-down stage, muscles in the legs acts as a pump to bring blood back to the heart. Stopping cardiovascular activity abruptly may cause blood to remain in the legs instead of being circulated back to the brain. Insufficient supply of blood in the brain may lead to dizziness or lost of consciousness. Proper cool down may also reduce the level of adrenaline in the blood and lessen the risk for Delayed Onset Muscle Soreness (DOMS). DOMS is the pain or discomfort often felt for two to three days. Recent studies show that this ailment caused by small tears in the muscles caused by irregular training levels. Your cool-down session should include the following: five to ten minutes of jogging or walking. This decreases the body temperature and eliminate waste products from the worked muscles. five to ten minutes of static stretching. This kind of stretching is used to stretch the muscles while at rest. It is composed of several techniques that slowly lengthen a certain muscle to the point of discomfort. Fitness enthusiasts should never neglect the importance of cooling-down in their fitness programs. Proper execution of this work out routine is as important as the warm-up and the workout routine itself. Before starting a fitness program, individuals are encouraged to seek the advice of doctors and other health professionals. They may devise a fitness program and diet appropriate for the health needs of an individual.

Know Your Anatomy

Know Your Anatomy

If you talk to any computer lover the chances are high that he or she will be able to explain to you all of the parts of their computer and the way each thing works. You can easily find yourself in a long conversation about details of computer programs and issues that you never wanted to know. Or sit down with a man who loves his vintage car and you will learn things about the function and care of each part of his prized possession. If you think about it, the parts of a computer or of a vintage car are sort of like anatomy. I'm always a little surprised when someone knows exactly where the spark plugs on his car are but cannot name me the location or use of his gull bladder. You see, humans have an anatomy too. Perhaps you haven't thought about your anatomy since high school science class. I think the norm for most people is to go about living every day using our bodies without every really knowing much about them. Doesn't that seem strange to you? We do not bake a cake without taking note of each ingredient that we're adding yet we do not have any clue about the 'ingredients' that make up our anatomy. It is important for every person to take the time to learn a little bit more about their anatomy. Go to the library and check out a book or get online and find a good source. Make flash cards or a chart that helps you to learn all of the different parts and functions of your anatomy. Get intrigued about the intricacies of the human anatomy and commit to learning about them. If you see a beautiful sunset or watch a great movie, learn to appreciate the gift of your eyes even more by learning each part of your eye anatomy and the special functions that each part has. You will grow in appreciation for the smallest and largest parts that make up your anatomy. Learning your anatomy can also help you to keep track of your health. You will be much more apt to know when there is a real problem with an area of your body when you know what each part is supposed to do for you. By learning your anatomy you may be able to distinguish between a normal pain in your stomach and a pain that is cause for a response. Take the anatomy of your body as seriously as you take learning the parts of your car or computer. You're worth it.

The Princess' Secret Disease

The Princess

...And that's like a secret disease. You inflict it upon yourself because your self-esteem is at a low ebb, and you don't think you're worthy or valuable. You fill your stomach up four or five times a day-some do it more- and it gives you a feeling of comfort. It's like having a pair of arms around you, but it's temporarily, temporary. Then you're disgusted at the bloatedness of your stomach, and then you bring it all up again. And it's a repetitive pattern, which is very destructive to yourself. Thus declared Princess Diana, who struggled with an eating disorder and also admitted that she used to harm herself. She also added in a television interview that she intentionally cut her arms and legs and had thrown herself down a flight of stairs on more than one occasion. The Princess first revealed her own battle with bulimia in 1992, when it was described in Andrew Mortons controversial book Diana: Her True Story. In later interviews she spoke of the secret disease that had preyed on her for many years. Bulimia is a type of eating disorder in which people are preoccupied with their weight and shape, often judging themselves severely and harshly for perceived flaws. People with bulimia experience episodes of binging and purging. During these episodes, they typically eat a large amount of food in a short period of time and then try to rid themselves of the extra calories in inappropriate ways, such as self-induced vomiting or excessive exercise. In between these binge-purge episodes, people with bulimia actually eat very little or often skip meals altogether. A person with bulimia often feels a loss of control over their eating as well as guilt over their behavior. They are usually aware that their behavior is abnormal. Bulimia is currently very common in adolescent and young adult women. People with bulimia are often of normal or near-normal weight, which makes them different from people with anorexia, another eating disorder in which the person does not eat at all.Probably the earliest and most obvious sign of bulimia is an over concern with weight and body shape. People suffering from bulimia will try to hide their binging and purging behavior from others. This secrecy often makes it difficult to identify the actual problem until a serious complication from the physical self-abuse occurs. People with bulimia may also complain of generalized weakness, fatigue, abdominal pain, and loss of menstrual cycles. Vomiting or diarrhea is also present on persons with bulimia without revealing that it is self-induced. People with bulimia often have constant stomach pain. In fact, bulimia can actually damage a person's stomach and kidneys as a result of constant vomiting. Bulimia can also cause a person's teeth to decay because of the acids that come up to the mouth while vomiting. Studies have shown eating disorders occur more frequently in relatives of people with bulimia than in others. This frequency appears to be related to genetics, but family influences may also be important. Researchers have suggested that altered levels of the chemical serotonin in the brain play a role. Serotonin levels can be related to the development of clinical depression. Experts also agree that cultural factors are very important in the development of eating disorders. Television, ads and modern society's emphasis on health, in particular thinness, can greatly influence those who seek the acceptance of others. People with bulimia often need several types of treatment. If a bulimic person's life is in immediate danger, they may need treatment in a hospital emergency department for such issues as dehydration, electrolyte imbalances or severe psychiatric problems. Treatment is generally done using a team approach that includes medical providers, mental health professionals and dietitians, all with experience in eating disorders. With proper treatment, most people with bulimia recover. For some, though, the condition becomes a lifelong battle. Periods of binging and purging may come and go through the years, depending on life circumstances. Whatever the cause of an eating disorder, the effects can be damaging, if not downright devastating and life threatening, such as the case of Princess Diana. However, the good part of it is that the decision by the princess to publicize her harrowing battle with bulimia resulted in double the number of sufferers coming forward for treatment. A study by the Institute of Psychiatry in London shows that reported cases of the illness rose to 60,000 during the 1990s after the Princesss revelation. Since she first spoke of it in 1994, the number has almost halved, a trend attributed by researchers to the Diana Effect that persuaded them to acknowledge and seek treatment for their condition. Fortunately, people with eating disorders such as anorexia or bulimia, can get well and gradually learn to eat normally again. Because bulimia involve both the mind and body, medical doctors, mental health professionals, and dietitians will often be involved in a person's treatment and recovery. Therapy or counseling is a critical part of treating eating disorders, in many cases, family therapy is one of the keys to eating healthy again, and let's not keep that a secret.

Common Aspects of Peptic Ulcer

Common Aspects of Peptic Ulcer

Peptic ulcer is basically a lesion located at the level of the stomach, duodenum or esophagus. Ulcer tends to affect the entire gastrointestinal tract, starting from the lining of the mouth and ending with the rectal region. Peptic ulcer suggests the involvement of hydrochloric acid and pepsin in the development of the disorder. When gastric acid is produced in excess, the mucosal membrane that protects the stomach and internal organs from danger is damaged, enabling the bacteria Helicobacter pylori to penetrate the barrier and cause internal infections. Therefore, in the case of peptic ulcer, both gastric acid and bacteria are responsible for the development of the disorder.Peptic ulcer located in the stomach is called gastric ulcer; "peptic ulcer" located at the level of the duodenum is called duodenal ulcer and peptic ulcer developed at the level of the esophagus is called esophageal ulcer. Peptic ulcer is very common, millions of Americans being diagnosed with different forms of the disorder each year. The advance of modern medicine has allowed scientists to find out more valuable information about these disorders, enabling them to develop new medical treatments. Although in the past peptic ulcer was known to affect mostly male persons, more and more women suffer from forms of peptic ulcer nowadays. Statistics indicate that the predominance of smoking among women has determined an increase of peptic ulcer incidence with the female gender.Peptic ulcers can sometimes develop into more serious disorders. As a result of complications, peptic ulcer may lead to perforate or bleeding ulcer. These two forms of ulcer are considered to be very dangerous, research results indicating a high probability of death due to such complications. Perforate ulcer involves severe tearing of the mucosal membrane, causing acute pain and sourness at the abdominal level. Bleeding ulcer involves internal hemorrhages and it needs immediate medical intervention. Most forms of perforate and bleeding ulcer require surgery due to their gravity. If the bleeding is severe, the medical intervention is primarily focused on stopping the hemorrhage and resuscitating the patient. The patient requires blood transfusions to compensate for the loss of blood and needs to be kept under constant monitoring until recovered. The most common symptoms of bleeding ulcer are: nausea, fever, vomiting blood, presence of blood in the feces, black feces, dehydration, fatigue and body weakness. Due to loss of blood, such forms of ulcer may lead to anemia. Some peptic ulcers are therefore more difficult to treat than others. When dealing with peptic ulcer, it is very important too keep away from alcohol, caffeine, cigarettes and cola, as these may all aggravate the symptoms of the disorder. You should try to respect a healthy diet and follow the medical treatment prescribed by your physician. If you respect these directions, your ulcer symptoms will most likely ameliorate within the first week of treatment, ensuring the remission of the disorder.

Aquatic Fitness The Move To Water Exercise

At the Canyon Ranch Health Resort in Tucson, Ariz., guests find healing in the water. The resort's 11,000- square-foot Aquatic Center features three Watsu pools, a cross-training pool with conditioning equipment, two aquatic therapy pools and a whirlpool. There is also a complete Water Workout Station and it is making a big splash with guests."Water is the wave of the future," said Karma Kientzler, an aquatic therapy expert and outside consultant for Canyon Ranch in Tucson. "People are using their bones and joints to such excess that water will become the means for most people to stay healthy. It is a means to life enhancement and enrichment, especially in a spa and health care environment."The Aquatrend, a scientifically designed piece of stainless steel equipment, was installed at Canyon Ranch about 10 years ago to help take the "work" out of workouts, Kientzler said. It makes working out a pleasurable experience, especially for those suffering from arthritis, knee and hip replacement or sports injury recovery. The power of water has become an integral part of spa relaxation and rejuvenation -- it's a healer, a stress reducer, and an amenity that everyone can enjoy regardless of age or physical condition," she said.For the physically challenged or non-swimmer, water exercise is safe because there is always something nearby to hold onto.On the flip side, those who are more fit or who are interested in the resistance benefits from 'Aquacise' or aqua therapy can use a water workout station to work isolated body areas to lose weight and inches, and to facilitate aerobic and anaerobic training. It provides the basic exercise everyone needs to strengthen cardiovascular and respiratory systems while building strength and endurance.'The Value of Aquatic Exercise'According to the Aquatic Exercise Association, Aquatic fitness is defined as activities performed in the water that promote and enhance physical and mental fitness. Aquatic fitness is typically performed in a vertical position in shallow or deep water. There are numerous applications to appeal to a wide variety of participants.Here's how it works... and why it works. Water buffers the body from gravity and makes a person virtually weightless when they are totally submerged. When a person's head is out of the water, he or she weighs approximately 10 percent of normal body weight. Therefore, exercising in the water offers protective cushioning that land-based exercise cannot.Researchers tell us that exercise injuries are usually related to impact. Every time a person's foot comes in contact with the floor, impact occurs. Because a person weighs so much less in the water, the impact on the body is reduced. Water has the same advantages to toning as it does in cushioning. In order to get muscles in shape or "toned," a person has to work against something. On land, a person fights gravity, but water limits the effect of gravity on the body.Aquatics: 'Hard to Resist'Mike Jandzen, Aquatics Director at the Sea Colony Resort in Bethany Beach, Delaware, who is responsible for managing water fitness programs at the property's 12 pools and fitness center, said hardcore athletes are drawn to exercising in a gym because they prefer a more gravitational type of resistance for muscle toning and strength training. However, Jandzen said he is seeing more and more interest in the property's aquatics programs, such as water aerobics and "water exercise" , because they can be enjoyed by young and old alike and offer cardiovascular conditioning, strength training and muscle toning while greatly reducing the impact on muscles and joints."Over the past several years we've seen aquatics becoming the exercise vehicle of choice," he said. "We've had a water exercise unit in our aqua therapy pool for many years, and it's constantly in use. Our senior guests enjoy it for therapy as well as for strength training and muscle toning. The water aspect makes it low impact. It's easy to use, easy on joints and easy on muscles because buoyancy relieves the demands placed on all body parts."Every time a person gets into the pool, he or she is losing weight from the resistance that water provides, noting that the resistance of water is 12 times that of air. When exercising in water, the body still creates extra heat because muscles are being used. However, the body has a much easier time transferring your exercise heat to the water than it does to the air. The result is a workout that immediately feels refreshing and cool, and not hot and soggy from sweat.A quality Water Workout Station provides Body Sculpting exercises, including standing squats, lateral pull ups, hanging leg pulleys, closed-grip pull ups, forward dips, single knee extensions/curls, leg diamonds, abdominal press, reverse abdominal and straight abdominal curl. Cardio Circuits provide 13 exercises, including: squat and lift, reverse lunge, chin ups, cardio-sprint, single bicep curls, body swings, cardio bobbing jumping jacks, single knee tucks, seat push ups, cardio-seated bicycle, oblique reach, reverse leg pull-downs and cardio-seated bicycle. There is also a Power Circuit, which incorporates aerobic and muscular conditioning, including: lat pull up/body swing combo, closed grip pull-up/reverse curl combo, cardio hurdles, reverse dip abductor/adductor cross combo, hanging curl-skate kick combo, cardio-cross country ski, body pike push-up combo, cardio seat down sprinting, straight curl-alternating elbow and cardio - seat down leg flurries.

Viajar por placer

El periodo de viajar en avin no es la experiencia que mas disfrute. Cargar con la valija, pagar el pasaje, la sensacin de encierro en el avin entre otras son los negativos de viajar. Sin embargo llegar al lugar de destino es tal recompensa que lo mencionado anteriormente deja de ser relevante.La posibilidad de conocer nuevos horizontes es siempre un lujo que no todos pueden utilizar. Es sin duda una de mis actividades favoritas, sino la ms favorita. Poder conocer otras culturas, nuevas comidas, idiomas, paisajes, negocios, restaurantes, en fin, viajar es para mi muy enriquecedor. Si decides viajar solo, verdaderamente tiene sus ventajas. Permanentemente tienes la posibilidad de conocer alguien interesante en el avin, charlar con el pasajero a tu lado, o tropezarte con algn amigo de un amigo que se encuentra viajando en el mismo momento.Viajar asimismo ofrece la posibilidad de desconectarse de los problemas que lo atormentan diariamente. Claro que a pesar de que uno se aleja los problemas no desaparecen, pero desde ya que puedes mirarlos con otra perspectiva y te dars cuenta que lo que lo que veas tan negro quizs es un poco gris!Mi viaje favorito fue el que hice a Paris con mi mejor amiga. All, estuvimos viviendo en la zona de Le Mare, en donde por las noches salamos a algn boliche de moda y por el da hacamos turismo absoluto. Desde Notre Dame a Monmatre, hay un sinfn de lugares para recorrer en la ciudad.Si eliges Europa como destino, es recomendable ir durante primavera o verano y no en invierno, ya que el fri clima y la oscuridad de la tarde no te benefician para caminar y pasear. Sin embargo en la mayora de los lugares de Europa encontraras calefaccin central para no sufrir tanto. Hay infinidad de lugares para recorrer y viajar. Si decides ir a Italia tienes una variedad culinaria para todos los gustos. Las pastas y pizzas son increibles, y sus paisajes no dejan nada que desear! En Espaa, Barcelona es la ciudad turstica y ms cosmopolita; por otro lado Madrid tiene un estilo elegante y sofisticado. Siempre y cuando viajes con algn compaero o compaera que tengan un estilo e idea similar al tuyo del viaje, buena energa y estn abiertos a nuevas experiencias, te aseguro que te divertirs. Si te encuentras en un momento de tu vida donde te sientes presionado o estresado, por trabajo, estudio, familia o lo que sea y buscas un escape rpido y certero viajar es la mejor solucin. Te abriga la mente, te rejuvenecer el espritu y volvers con nuevas historias y experiencias para contar!

Summary

Fitness enthusiasts and exercisers are often neglecting cooling-down in their fitness programs not knowing that this routine is very important in a fitness and health program. A cool-down after workout is important to promote effective recovery intense and moderate physical activities.