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***Feed Your Mind: Smart Brain Strategies And Nutrients*** W unimarter UniMarter
***Feed Your Mind: Smart Brain Strategies And Nutrients***

When your body grows older, so does your brain. Difficulty remembering every day things like where you left your car keys, personal phone numbers you call frequently, or even day-to-day choices can accelerate brain aging.teksty state of depression is said to exist when the brain tries to face a stressful emotional problem, and finds it difficult to cope with other attention-demanding actions at the same time. The occurrence can become so all-absorbing as to incapacitate the individual. Over time this stressful drain on brain activity can produce different symptoms that are labeled illnesses according to how a person behaves.You need to be concerned when memory loss or emotional stress begins to interfere with daily functioning. Forgetting where you are going after you get in your automobile to travel, or forgetting why you went to the store. Problems associated with social functioning such as fear, anxiety, persistent emotional and relationship troubles are cause for concern as well.Several factors can inhibit normal brain functioning these include: insomnia, anxiety, depression, stroke, dementia, and Alzheimer's disease. By age 50, blood flow to the brain can be reduced by 20 percent. Reduced blood flow translates to less oxygen and nutrients going to your brain.Other saboteurs in memory loss include:attention deficit hyperactivity disorder (ADHD)
diabetes, thyroid disease, failure of the lungs, liver, or kidneys
prescription medications
vitamin B12 deficit
alcoholism
infections such as encephalitis and meningitisSo how can you improve your brain functioning? Smarter lifestyle and nutrient changes can affect the way you remember, think, feel, and behave.Get moving with physical activity by exercising regularly. Avoid social isolation and get a little help from your friends. Learn something new, work some crossword or jigsaw puzzles, read something besides fiction, these and other mental activities will stimulate cognitive functioning.Relax often, try some meditation. Meditation relieves stress and memory problems. When stress levels are high the hormone ?cortisol? is released causing impaired brain functioning by getting our blood sugar levels off balance.Put some smarter nutrients to work for you. Your brain loves balanced nutrients just like the rest of your body does. Eat more fish and more fresh fruits and vegetables. Use supplements that promote healthy brain and body functioning. Omega-3 is definitely one healthy brain nutrient, and you can supplement with a high grade fish oil. Botanicals like garlic, ginkgo, green and black teas are powerful medicines as well.Most people will overlook this one, and I believe it is more important than everything I have mentioned so far.
Be sure to keep your brain hydrated, by drinking at the very minimum of two quarts of water each day, more is even better!Avoid excessive caffeine, alcoholic, and sugary beverages, these keep you in a state of dehydration. Persistent memory and emotional problems are the results of a water deficiency that have become so severe, that brain tissue is damaged.When we begin to understand the main causes of stress in our brains and bodies, we will then begin to understand the importance that pure water has on our brains and other bodily systems. By learning that dehydration ALONE puts us in a stressful state of being, and that stressful state of being in turn causes further dehydration within us, we can learn to avoid sickness.By keeping your brain properly hydrated you can most definitely put the brakes on this vicious cycle, and when you do, you will discover one of the best well kept secrets that modern medicine has kept from you to improve your health.Brenda Skidmore has spent the last three years researching natural health care alternatives. She can attest to the many benefits of natural practical cures and preventive strategies for human health.
Along with the many medical professionals whose published works she has studied. It is her sincere desire to bring forth this knowledge for the betterment of mankind. To improve your life today visit mywater4life.com.

#Brain #nutrients #depression #memoryloss #emotionalstress #impaired #functioning #water #dehydrati
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***Reducing Body Fat through Fitness at Home*** Exercising a unimarter UniMarter
***Reducing Body Fat through Fitness at Home***

Exercising at home is often the last place you think about when it comes to losing weight, staying fit and just generally maintaining an active lifestyle. In reality, the home has to be one of the most effective and convenient locations to exercise. We spend many ?dead? hours in our home, doing next to nothing, watching TV, relaxing and being quite unproductive. In addition, with the lack of spare time to take advantage of the benefits that exercise offers due to our hectic schedules and busy lifestyles, time is one of the most common reasons why we can exercise, even though we know how much we should! Now we can make this so simple. 15-20 minutes is all it takes to get started - to build a solid foundation of strength, endurance, balance and flexibility.Home however, is the perfect environment to exercise. When shown how to exercise correctly there are hundreds of exercises you can perform at home effectively with minimal or no equipment.Your greatest asset to working out at home though is motivation and confidence in your ability to perform the exercises safely and effectively.To set up a basic fitness room in your house, all you would need is the following items:? Fit Ball
? Exercise Tubes
? 1 Pair of Dumbbells
? Jump Rope And?
? Yourself

That?s it! You are ready to go. The above listed equipment offers such an abundance of variety to keep your body stimulated and guessing for years of training at home.The key to any exercise program, regardless of goals, objectives and equipment is ICV - Intensity, Consistency and Variety. The combination of these three parameters alone will determine your successes.Intensity ? refers to how much effort you put into your training. The best way to monitor your exercise intensity is by measuring your heart rate. Take 2 fingers and place them on the side of your neck. Count the number of ?pulses? in 15 seconds a multiply by 4. This will give your beats per minute or BPM.Consistency ? refers to your frequency of exercise. You should be making exercise a part of your ?daily? life. Yes that?s right, daily! Whether it is going to the gym, playing tennis, golf, trekking or yoga ? whatever it may be.Variety ? this is essential. Constantly varying the stimulus of exercise ensures your body constantly changes, adapts and progresses. I like to sue the analogy of reading a book. If you read the same book over and over again, you are not going to learn anything new, are you?Fitcorp Asia is also the only organisation in Thailand to offer Online Fitness Training. At a fraction of the cost of one-on-one personal training, OFT allows anyone with internet access can now have access to personalized exercise programming and support 24 hours a day, 7 days a week. We will discuss this in more details in future articles or log onto www.fitcorpasia.com or www.personaltrainingbangkok.com to learn more on how Fitcorp Asia is innovating the personal fitness industry.As a health and fitness professional for over 10 years, Daniel has personally trained more than 4000 people, on 4 continents towards the achievement of their fitness and lifestyle objectives using his unique holistic and functional approach to lifestyle enhancement. Daniel is a true leader and innovator in the industry.
Daniel draws from an academic background in Human Movement, Exercise Science and Sports Management in Australia & also holds a Diploma in Massage Therapy, & Certificates in Workplace Health Promotion, Personal Training (ACSM) and Australian Training for Fitness Professionals (ATP), Golf Fitness & Conditioning, Postural Analysis, Weight Management & Fat Loss.Daniel is the founder and CEO of Fitcorp Asia, Thailand?s only Corporate Health & Fitness Solutions Company. ?We don?t just conduct personal training, we take pride in our ability to ?coach? our clients in all exercise science principles including nutrition and total lifestyle transformation to ensure our clients achieve a holistic goal orientated approach to their personal health and fitness endeavours.?

#functionalfitness #homefitness #weightloss #thailand #bangkok #personaltraining #fitnesscoaching
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ponad 2 tygodnie temu
***What Do You Need to Know About Schizophrenia*** What is s unimarter UniMarter
***What Do You Need to Know About Schizophrenia***

What is schizophrenia?Schizophrenia is an incurable mental illness. It is taken to be a psychotic disorder that makes the person unable to link thought, emotion and behavior. This leads to a withdrawal from his personal relationships and reality. In schizophrenia people undergo psychotic episodes. teksty psychotic episode is the term coined for unnecessary and unusual mood swings, becoming restless and eager without any good reason and being withdrawn. Schizophrenia, thus deeply affects / hampers the functioning of one?s thinking, conduct, social and personal life.When is it Schizophrenia?The diverse symptoms are a clue to the different kinds of schizophrenia. The indicators that are broadly divided into three categories thus vary with the types of schizophrenia.Positive symptoms- schizophrenic suffer from hallucinations and delusions. These are the positive symptoms. Hallucinations make a person see things that are not actually there. For instance he may perceive a rope lying nearby as a snake and get petrified of it. In case of delusions, the individual might think himself to be someone, which he is not. He becomes oblivious of the reality and enters his own imaginary world. This can be too fatal at times for the schizophrenic and even for those near him.The positive symptoms most often indicate the most common type of schizophrenia known as ?paranoid schizophrenia?. The hallucinations and delusions make the individual act like a paranoid who is constantly scared of someone or something.Negative symptoms- are exhibited when the person behaves like a mannequin i.e. he does not act or show any emotion. He becomes dull, impassive, unaffected and still personality and thereby displays a reaction less or catatonic conduct.?Catatonic schizophrenia? is deemed to be the reason behind these indicators.
Disorganized indicators- show an individual?s distorted thoughts and memory; he is unable to connect various events, understand them and does or says a thing over and over again.This uncommon and perplexed behavior is mostly the cause of ?disorganized type? of schizophrenia. However, if the symptoms are unlike any of these then the schizophrenia is believed to be of undifferentiated kind.Who gets affected?Unfortunately the accurate reasons behind schizophrenia are unknown till date. But experience has enabled doctors to posit some peculiar factors that invoke and provoke schizophrenia.Genes- in many cases worldwide, schizophrenia is transferred genetically. Studies disclose that those individuals who have had a family history of this mental disorder are quite liable to be afflicted by it.The imbalance of the brain chemical called ?dopamine? often disturbs the brain functioning and produces schizophrenia.An unusual structure or working of brain is even a cause of schizophrenia.Change in hormones at the onset of puberty, during pregnancy, excess of stress hormone in the body and any other viral infection can very well develop schizophrenia.Addiction to narcotics may at times lead to schizophrenia.Prevention and MedicationIn order to prevent the frequent occurrence of psychotic episodes, doctors prescribe medicines after few tests. Once the tests confirm the mental disorder as none other than schizophrenia, treatment commences. The medicines so prescribed are quite efficient to a large extent however, if a schizophrenic becomes irregular in dosage, schizophrenia relapses without delay.Nowadays some other treatments such as the electro conclusive therapy (ECT), personal therapy, animal assisted and stem cell therapy have turned out to be too beneficial in curing schizophrenia to a considerable extent. Apart from these, doctors emphasize a balanced diet that provides all essential nutrients to the body and is particularly rich in vitamin teksty.Mansi aggarwal writes about. schizophrenia. Learn more at http: / / www.schizophrenialiving.com

#schizophrenia #behavior #function #relationships #psychotic
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ponad 2 tygodnie temu
***Anti-Aging With the Right Super Foods*** The terms “fun unimarter UniMarter
***Anti-Aging With the Right Super Foods***

The terms “functional food” and “super food” are popping up everywhere nowadays, but just what do these terms mean? How does a food qualify as a “super food”? That certain foods have healing powers is a concept that is as old as civilization, but it is only now making a splash in the West. However, it is important to note that not all foods that are advertised as “super foods” are proven as having healing properties, and as such, one must be very careful about what they believe in the avalanche of hype sprouting up on the Internet and elsewhere.Why the Sudden Interest in Super Foods?There are a number of reasons why the functional foods industry is growing at incredible rates every year. First of all, the populations of many industrial nations, such as the United States, Canada, Japan, China, Britain, and elsewhere, are aging rapidly. Baby boomers are beginning to taste their own mortality and are taking notice of how they treat their bodies."In the U.S., baby boomers who started turning 50 in 1996 are doing so at a rate of 300,000 per month. The interest in retarding the aging process and remaining healthy will continue to drive the market demand for functional food products," noted Agriculture & Agri-Food Canada.Another reason for the surge in the functional foods industry is the increasing scientific research being done into the effects of certain foods on the body and mind. It has long been known in Asia that certain foods have incredible medicinal value, and with the sharing of research between world scientists, this knowledge is beginning to make its way to North America and elsewhere. Foods that have a long history of medicinal use are only now being verified as having medicinal value through peer reviewed research. An example of this is the goji berry (a.k.a. Wolfberry, a.k.a Himalayan Goji Juice).Just a few short years ago this berry was virtually unknown in North America. However, nutritionists and other researchers have since added countless studies to the medical databases involving the berries, and this has fueled a flurry of marketing websites from marketing networks and natural foods companies. These studies have been published in a number of peer-reviewed medical journals in Asia and elsewhere, and a number of natural healers and doctors have promoted the use of goji juice or berries.What to Watch ForUnfortunately, there are many products available that have little or no scientific backing, and if you enter a health food store, it is easy to be overwhelmed by the dizzying array of choices you are faced with. It is therefore extremely important to first consult with a doctor who is familiar with the medicinal properties of plants (not many regular doctors are, so you'll have to find a good naturopathic doctor or traditional Chinese doctor, etc.). Take a good look in the PubMed medical database online, and do your research. Don't depend on companies who sell the products to get your information, find the skeptics. This is very important, as some plants may actually be damaging to your system. Other plants are very healthy for some people, but do not work well for others. Since everyone's body chemistry is different, it is important to get the advice of someone who is knowledgeable about such natural healing products. Using goji berries or goji juice as an example again, they may overstimulate the liver if used in excess. Although they are very beneficial to the liver, it may be wise to start off with around 20 berries per day and then slowly increase the dosage, according to naturopathic doctor Michelle Garieri of the Kingston Wellness Centre in Kingston, Ontario.Food vs. PharmaceuticalsThe truth is, if everyone ate optimally, it would not be uncommon to see people living to be well over 100 years old. Most of our aging takes place due to our eating habits. Eating cooked foods, processed foods, and downright synthetic foods is the main cause of aging, according to many doctors. Most people simply do not get enough natural foods in their diet, specifically fresh fruits and vegetables. Instead, drugs are often prescribed to cover the symptoms that were initially caused by eating poorly. Unfortunately, our bodies are better adapted to foods than pharmaceuticals, so functional foods have few side effects, whereas pharmaceuticals do little except cover the symptoms while supporting a “disease economy”.Take it Over TimeAnother aspect of the functional foods industry that often goes unmentioned is the fact that health foods are much more effective if used over time. Many Asians are well aware of the beneficial effects of using certain “tonics” over the long term. Such plants as He shou wu, Gotu Kola, American Ginseng, and Astragalus are examples of herbs that, used over a period of time, can help to boost the health of specific bodily systems, or the overall health of the body in general.Whereas our health system and its medicines focus on treating the symptoms, many functional foods are used to prevent the illness to begin with by providing the body with materials it can use to repair existing damage, improve communication between cells, fortify the immune system and protect against free radicals. teksty number of herbs have symptom-treating functions as well, but these are used only when preventative measures have failed.In conclusion, many benefits can come from exploring the so-called “super foods”, many of which have been adopted from the ranks of traditional Asian medicinal herbs and foods. As long as one remembers that many of these herbs are indeed medicine, and should be treated as such, this is a relatively safe area to explore. There are many foods that you can begin eating immediately, and besides the aforementioned goji berries, one can also achieve many benefits from eating such super foods as sea buckthorn berries, acai berries, garlic, kale, pomegranates, cinnamon, flax seed and oil, turmeric, algae and brown basmati rice. This is by no means a comprehensive list, however.For more information, visit http: / / www.antiagingaid.net and http: / / www.gojijuices.net, where you will find articles with extensive information on functional foods, comparisons of the companies selling certain natural health products and general information on anti-aging, including anti-aging advice on everything from how to eat to how to breath. At the later website, you will find extensive information about goji berries and goji juice, a highly nutritious, anti-oxidant rich plant with a lot of research backing its natural anti-aging properties.

#gojijuice #gojijuiceresearch #gojiberries #functionalfoods #superfoods #naturalhealth #anti -aging
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ponad 2 tygodnie temu
***Structure, Function and Care of Human Skin*** The human s unimarter UniMarter
***Structure, Function and Care of Human Skin***

The human skin consists of two major structures:* Epidermis* DermisThe EpidermisThe Epidermis is further subdivided into 5 Layers (from deepest to most superficial layer):* Stratum basale * Stratum spinosum * Stratum granulosum * Stratum lucidum * Stratum corneumThe Stratum basale (also called Stratum germinativum): This is the deepest layer of the epidermis and it is here that new cells are generated for the renewal of the epidermal layers of the skin. teksty process of cell division referred to as mitotic division is responsible for the generation of the new epidermal skin cells. After the mitotic division (cell division leading to the formation of a new cell) a newly formed cell will undergo a progressive maturation called keratinisation as it migrates to the surface of the skin (1).The Stratum spinosum: The cells that divide in the stratum germinativum soon begin to accumulate many desmosomes (structures that join adjacent cells together) on their outer surface (1).The Stratum granulosum: As keratinocyes (these are the basic cell of which the epidermis is composed) progressively mature they accumulate a protein called keratin (this process is called keratinisation). In addition, the cells of the stratum granulosum accumulate dense basophilic keratohyalin granules (Granules found in living cells of keratinizing epithelia) (1).The Stratum lucidum: This is the second layer of the epidermis and varies in thickness throughout the body depending mainly on frictional forces and is thickest on the palms of the hands and soles of the feet (1).The Stratum corneum: This layer consists of primarily dead skin cells. As a cell accumulates keratinohyalin granules, it is thought that rupture of lysosomal membranes (membrane covering lysosomal enzymes) release lysosomal enzymes (Lysosomal enzymes are those enzymes which are responsible for breaking down complex chemicals within a cell which have expended their useful life) that eventually cause cell death (5). The dead and dying cells filled with mature keratin form the stratum corneum .Skin Renewal Process In the Epidermis
The epidermis is composed of stratified squamous epithelium (cells) and contains four principal types of cells. About 90% of the epidermal cells are keratinocytes (i.e.: cells with finger-like or 'horny' projections). They produce the protein keratin. Keratin helps waterproof and protect the skin and underlying tissues (2). Keratinocytes in the stratum basale of the epidermis can undergo mitosis (cell division). The formation of new cells in this basal layer gradually pushes previously formed cells upward through the stratum spinosum. As keratinocytes approach the surface of the epidermis, they accumulate intracellular keratin and secrete a waxy material into the intercellular space; these changes are visible in the stratum granulosum, a distinctive layer which is diagnostic for a keratinized epithelium. As maturing keratinocytes seal off the intercellular spaces through which they receive nutrients, they eventually die and form the stratum corneum, a tough and relatively impermeable layer of hardened, dead cells. Eventually, as cells reach the surface, they are sloughed off. The entire epidermis above the basal layer is replenished (replaced by new cells) within about two weeks (3).Epidermal cells
There are several cells that make up the epidermis. Although the keratinocytes are by far the most common, they are just one of the cells found in the epidermis. Others include:
Melanocytes: The main function of melanocytes is to produce melanin, which is responsible for the colour of our skin (4).Langerhans Cells arise from bone marrow and migrate to the epidermis. Langerhans cells interact with white blood cells called ‘helper teksty cells’ in immune responses and are easily damaged by UV radiation (2).Merkel Cells: Merkel cells are located in the deepest layer (stratum basale) of the epidermis of hairless skin, where they are attached to keratinocytes by desmosomes. Merkel cells make contact with the flattened portion of the ending of a sensory neuron (nerve cell), called a tactile (Merkel) disc, and are thought to function in the sensation of touch (2).Dermo-epidermal JunctionThe Epidermis and Dermis are separated by the Dermo-Epithelial Junction. This junction holds the epidermis and dermis together and this is achieved by various fibers including collagen and desmosomes. This prevents the two layers becoming separated in areas of high shearing stress such as fingertips, palms of the hands and soles of the feet.The DermisThe Dermis consists of two sub-layers:* The Papillary dermis and* The Reticular dermisThe Papillary dermis (sub-epithelial layer) includes areolar connective tissue, dermal papillae (finger like projections that increase the surface area) and ridges that extend into the epidermis. These nipple-shaped structures protrude into the epidermis, and many contain loops of capillaries (very small blood vessels). Dermal papillae cause ridges in the overlying epidermis. It is these ridges that leave fingerprints on objects that are handled (2).The Reticular dermis consists of dense, irregular connective tissue containing interlacing bundles of collagen and coarse elastic fibers. Within the reticular region, bundles of collagen fibers interlace in a netlike manner. teksty small quantity of adipose tissue, hair follicles, nerves, oil glands, and the ducts of sweat glands occupy spaces between the fibers. Varying thicknesses of the reticular region contribute to differences in the thickness of skin. The combination of collagen and elastic fibers in the reticular region provides the skin with strength, extensibility, and elasticity.The HypodermisThe reticular region is attached to underlying organs, such as bone and muscle, by the subcutaneous layer, also called the hypodermis or superficial fascia. The subcutaneous layer also contains nerve endings called lamellated or Pacinian (pa-SIN-e-an) corpuscles that are sensitive to pressure. Nerve endings sensitive to cold are found in and just below the dermis, while those sensitive to heat are located in the middle and outer dermis (2).Skin Care of the Epidermis, Dermo-Epithelium, Dermis and Hypodermis Exfoliation
Exfoliation of the skin affects the epidermis. The primary function of exfoliation is to:a) Remove dead skin cellsb) Promote new skin cell growthc) Promote blood circulationExfoliating the skin's surface is an important step in the maintenance of healthy, vibrant looking skin. Products such as the Skin Renewal Gel, from Wildcrafted Herbal Products, utilises natural ingredients that gently remove the dead skin cells and nourish underlying layers. Keeping dead skin cells to a minimum, allows the skin to be able to breath better, absorb nutrients from moisturisers more easily and reduces the risk of infections such as Ring Worm and other pathogens.In addition, removal of dead skin cells will reduce the potential for sweat glands to become blocked thus reducing white heads, blackheads and acne.Cleansing
Following exfoliation, cleansing will remove more deep seated dirt and help free pores of possible obstruction from the stale, natural skin oils and environmental particles that become lodged in the skin's folds, wrinkles and pores.Toning
Once the dead skin cells have been removed and the skin cleaned it is important to prevent pores from remaining open. Toning, utilises skin care products that contain astringent ingredients which will close opened pores and prevent particles from entering the pores while they are wide open.Natural skin care products should be used at all times, as there is increasing evidence suggesting that some non-natural skin care products contain ingredients that may be harmful to your health, as they are absorbed by your skin into the blood stream.Natural skin care products such as moisturisers and masks target the Dermo-epithelium, Dermis and Hypodermis.Moisturisers
Moisturisers penetrate the epidermis as they are absorbed into the deeper layers of the skin and the nutrients from the herbal extracts and essential oils in these moisturisers have the ability to promote cell growth and collagen production.Moisturisers are an important final step in your daily skin care regime. They moisturise and help protect your skin, they hydrate your skin and nourish the cells and other structures outlined above, thus helping in maintaining the health of your skin.Clay masks
Once or twice a week, a deep cleansing mask should be used on your facial skin and neck. These masks not only help to deeply cleanse your skin, but provide important nutrients to the tissues of your skin and help to remove dead skin cells from your skin’s surface.References:1. www.meddean.luc.edu / lumen / MedEd / medicine / dermatology / skinlsn / stspin.htm2. Tortora, G.J. & Grabowski, S.R. (1993) Principles of Anatomy and Physiology (7th Edition). HarperCollins College Publisher, New York. [ISBN0-06-046702-9]3. www.siumed.edu / ~dking2 / intro / skin.htm4. medic.med.uth.tmc.edu / Lecture / Main / integ1.htm5. www.ggc.org / Diagnostics / Biochemical / lysosomal_enyzmes.htm 6. www.ggc.org / Diagnostics / Biochemical / lysosomal_enyzmes.htmDanny Siegenthaler is a doctor of traditional Chinese medicine and together with his wife Susan, a medical herbalist and Aromatherapist, they have created Natural Skin Care Products by Wildcrafted Herbal Products to share their 40 years of combined expertise with you.Join our Natural Skin Care Newsletter – it’s fun, free and Informative and you receive a free eBook on natural skin care.
© Wildcrafted Herbal Products 2006

#Skin #structure #function #care #Naturalskincareproducts #Skinfunction #Skinstructure #Skincare
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***The Ab Wars*** One of the hottest debates that still ling unimarter UniMarter
***The Ab Wars***

One of the hottest debates that still lingers in the fitness / rehab and sports performance industries is that over the correct use of the abdominal wall during movement and exercise. On one side, you’ve got the drawing-in camp that believes that the only way to safely protect your spine during exercise and movement is by drawing or “sucking” in your abdominal wall. This supposedly recruits what is known as the “inner-unit” musculature and primarily the infamous “transversus abdominus muscle.” On the other side, a different camp preaches the importance of using all of the abdominal layers to perform what is called “bracing.” By bracing one doesn’t suck in or push out the abdominal wall. Instead, one just “stiffens” the muscles to a slight degree depending on the load or perturbation being encountered. The purpose of this article is to take a closer look at either side of this heated debate and come up with some logical conclusions based on current scientific and anecdotal research. Strap in, it’s going to get bumpy!The Theory Behind Drawing-inWe’ll begin our tour of the abdominal universe by looking at the proposed theory of the benefits of drawing-in or bringing the belly button towards the spine. By completing such an action, the body’s inner muscular unit is supposedly activated which starts a complex process of stabilization mechanisms for the lower back, spine, and pelvis. The real impetus behind this theory stems from some physical therapy research down in Australia in the 1990’s. What these researches found was that many post-injury and post-surgical patients had delayed activation of the transversus abdominus and lumbar multifidus muscles upon initiating many types of movements such as reaching for example. For the interested reader, get the book Therapeutic Exercise for Spinal Segmental Stabilization in Low Back Pain by Richardson, Jull, Hodges and Hides. In this text, the authors put forth their theories based on research of low back pain patients. The basic gist of their theory is summed up in the introduction of the above-mentioned text:“Spinal segmental stabilization is designed to specifically improve the
underlying joint stabilization rather than training functional movement
and hoping joint control improves concurrently”Hmmm, let’s get this straight; train in an isolated way and then “hope” that joint control improves during functional or “real-life” movements and performance! I’d call that a giant leap of faith based on what motor control research tells us about specificity. Try it with any healthy athlete and be prepared to be disappointed. Here are some of the reasons why this theory does not pan out in the real world:1. Firstly, there’s very little evidence that training stabilization, balance or any other motor skill in an isolated way carries over to real world type of situations that often occur under rapid or ballistic type of conditions. This goes back to the good old SAID (specific adaptation to imposed demands) principle that has been known for decades. On a similar note, balance strategies that are often encountered in sport rely more heavily on feedforward systems rather than the common gym forms of balance training that are based more on feedback systems. In discussing issues such as balance and stability these issues are important to distinguish because they are the most fundamental principles of motor learning. Feedforward systems basically are preprogrammed movement strategies in the brain. One does not have time to think, or adjust their body to accommodate the situations. Feedback systems allow one to make corrections to the movement such as in squatting, deadlifting, or pressing a weight overhead.2. Inner-unit activation type of exercise strategies involves conscious activation of specific isolated muscles that can lead to “paralysis by analysis” during real life and sporting-type of situations. The old axiom of the body knowing “movement not muscles” comes to mind again and again. Also, it is not realistic to think that one could consciously contract their inner-unit while fighting, sprinting, changing direction at a fast speed, or performing a complex sporting skill.3. Conscious attempt to isolate the transversus abdominus muscle can actually result in posterior rotation of the pelvis which would also cause flexion of the lumbar spine; a strategy that cannot be recommended during exercises like squats or deadlifts! This is also contradictory to most sporting movements. So, while so many argue their inner-unit is more active the structure is actually severally compromised and at higher risk for injury.4. Fourthly, using a suspension bridge model of the spine, Canadian Spine Biomechanist Dr. Stuart McGill has shown that hollowing (drawing in) the spine causes the spine to be unstable. This is because drawing-in actually reduces the size of the base of the guy wires, which reduces the muscles contribution to spine stiffness. Ultimately, this can only lead to a decrease in spine stability.The Theory Behind BracingThe theory behind bracing requires much less explanation because it is much easier to visualize and understand. By bracing, one activates all the layers of the abdominal wall including the glorified inner-unit muscles. Going back to the suspension bridge model explained by McGill, during a bracing maneuver, one maintains the size of the base of the guy wires and thus increases spine stability, which reduces the tendency for spinal segments to buckle. An interesting phenomenon is that this naturally occurs in most healthy non-injured back patients when breath is held during an exertion. It’s as if the body knows the kind of stability required and just unconsciously makes the person hold his or her breath. This breath holding significantly increases intra-abdominal pressure, which will be explained in greater detail below.The role of intra-abdominal pressure (IAP) is often a forgotten component of spinal stability. In Dr. Zatsiorsky’s famous text Science and Practice of Strength Training, he states that even when a person leans with 80 kg weight the load on the lumbar vertebrae exceeds 1,000 kg. As we all know the body is capable of lifting far more than 80 kg. Dr. Zatsiorsky states that IAP can reduce pressure on the intervertebral disks by 20% on average and 40% in more extreme situations.IAP can be increased by utilizing the Valsalva maneuver and by through contraction of the oblique abdominal muscles. The Valsalva maneuver is very similar to Power Breathing taught by Pavel and this is why this method of breathing should be taught to those wishing to increase stability of the body during lifting. The obliques also are vital in creating IAP along with the diaphragm. Because of the insertion points of the obliques, they can help the extensor muscles by adding stability to the erector spinae fascia. Developing strong obliques appears to be necessity for creating a stable spine. Exercises such as Janda sit-ups, suitcase deadlifts, and full contact twists fit the bill nicely.The late Dr. Mel Siff cites some other great methods of increasing abdominal tension, “Similarly, the traditional boxing technique of using punches, medicine balls, or powerful thrusts on the abdomen extrinsically increases the mechanical tension in the abdominal muscles. In other words, inward or outward distention of the abdomen during forced breath holding produces greater muscle tension and thereby offers a stronger stimulus to conditioning.” No need to draw in here!In ConclusionIn the final analysis, there is some credible science that backs up the importance of some of the deeper, stabilizing muscles of the spine and pelvis. Inner-unit activation exercises like trasversus abdominus and multifidus muscle activation techniques may have a place for initial stages of back rehabilitation. After that, they are quite limited for healthy subjects performing dynamic movements. For more integrated movements, trying to draw in may actually compromise the quality of movement and create an environment for injury as described by spine experts such as Stuart McGill.To conclude, we believe that if you teach people the proper body mechanics (dynamic posture) for all exercises, teach proper use of the breath, and use appropriate loading strategies, most spinal injuries can be avoided. Of course, this does not account for the few unfortunate accidents that can occur during life and sport where no amount of training or conditioning is going to keep you from getting injured. We hope that this article has been informative and we would love to hear your questions and comments.About the authors- Keats Snideman and Josh Henkin are Strength and Conditioning Specialist who live in Phoenix, Arizona. To contact Keats visit http: / / www.keatssnideman.com or via e-mail at ksnideman@lycos.com. Josh can be reached at http: / / www.joshhenkin.com or josh@joshhenkin.com. Josh is also the author of the Beyond Functional Training Series.

#Abdominaltraining #corestability #functionalstrength
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ponad 2 tygodnie temu
***Body Part Isolation vs. Complex Movements in Strength Training unimarter UniMarter
***Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake!***

Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:“What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always – “Why in the world would you want to isolate it?”The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation. Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.Another benefit to moving away from the ‘muscle isolation’ mindset to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.Visit http: / / truthaboutabs.com / Training-and-Nutrition-Articles.html to receive your own personalized metabolic rate calculator as well as 4 of my secret hard-body workout routines - both FREE, with no purchase necessary.Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of "The Truth about Six Pack Abs" ©2004-2005.

#muscleisolation #functionalmuscle #functionalexercises #buildmuscle #isolatebodyparts #fat
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***Circuit Training: The Benefits are Endless*** Nowadays, m unimarter UniMarter
***Circuit Training: The Benefits are Endless***

Nowadays, most people don’t have time for lengthy, grueling 2-hour workouts, be it with work and family demands or simply the search of free time. Well, what if there was a way to be in and out of the gym in less than 1 hour and still feel absolutely worked? What if you could combine your cardio and weights so that you wouldn’t have to spend hours on either? Well, I’m going to let you in on a little secret – it’s called Circuit Training – and it is the most effective and time efficient means of exercise for those looking to lose weight and tone.CIRCUIT TRAINING 101Circuit Training involves completing several resistance exercises in a continual sequence. For instance, a circuit may be comprised of 8 exercises (push-ups, plank, lunges, etc…) with each one being performed for any length of time (30 sec, 45 sec, etc…) or number of repetitions. Between each exercise is a rest period of a certain length. Note that circuits that have lower rest periods will be more challenging and provide more aerobic benefit. An example of a typical circuit is 8 exercises each 30 seconds in length with 30 seconds to recover between each. This is only one example of 1000s of possible circuit combinations. There are many factors involved in determining the effectiveness of a given circuit including: number and types of exercises, load, tempo, duration of work bout, duration of rest bout. Basically, the more intense you make the circuit, the more challenging, yet effective, it becomes.AEROBIC BENEFITSStudies have found that aerobic benefits related to circuit training are mainly determined by the duration of the exercise (work bout) and by the amount and type of rest given between exercises. For instance, a meta-analysis done on circuits showed that a 10-exercise circuit (using weights) using a 30 seconds for both work and recovery, performed 3 times per week over 8-12 weeks improved VO2max (measure of aerobic capacity) by 5%. Compare that to continuous running, cycling or rowing at around 75% of max heart rate for 20-30 minutes, three times a week for 8-12 weeks which boosts V02max by around 20%. Obviously, this 30s work: 30s rest protocol is not optimal for yielding staggering aerobic improvements. However, other studies have shown that by shortening the rest period to 15 seconds or jogging during a 30 second recovery bout improved VO2max by 12% and 18%, respectively.Further, some research has even shown that Circuit Training can be just as effective at maintaining previous aerobic gains as following a strictly aerobic conditioning regime.Incorporating more compound movements (several different muscle groups involved) into your circuits will make it more challenging for both your muscles and aerobic system. This is because as you use more muscle mass, more oxygen is required to supply the working muscles. As a result, you begin breather heavier and your heart rate increases to provide the muscles with the oxygen they need. This technique makes circuits much more challenging and effective. As an example, perform lunge walks with a shoulder press, instead of either one separately.
Here is an example of a 7.5-minute aerobic based circuit:1. Lunge Walks with Biceps Curls– 30 sec
2. Jogging on spot – 1 min
3. Stability Ball Chest Press – 30 sec
4. Jogging on spot – 1 min
5. Plank – 30 sec
6. Jogging on spot – 1 min
7. Back Rows – 30 sec
8. Jogging on spot – 1 min
9. Squat Presses – 30 sec
10. Jogging on spot – 1 minBODY COMPOSITION CHANGESCircuit Training has been shown to decrease body fat by 3%. Research also shows that lean body mass is either maintained or increased alongside the decrease in body fat. This is a major benefit for those who want to get in better shape, lose weight, and tone. With traditional aerobic training, a decrease in relative fat mass leads to a decrease in total weight with little change in lean body mass. The resistance work involved in the circuits encourages muscle-mass development, and thus any fat loss is replaced equally by muscle gain. This makes it easier to maintain the lower body fat or reduce body fat even further because the increase in lean body mass pushes up basal metabolic rate and overall calorie expenditure.It has also been estimated that calorie expenditure during a bout of circuit training is approximately 5 - 6 kcal per minute for women and 8 - 9 kcal per minute for men (this may vary depending on body weight). Thus, if a man were to perform 30 of circuit training he would burn upwards of 180 calories.OTHER BENEFITSBecause of the duration of each exercise many people claim that strength may be compromised as a result of working at a lower percent of 1RM (maximum weight you can lift once). This is definitely true in most cases and thus, I would not recommend circuit training for those looking to improve strength. However, some studies have shown that circuit training increases muscular strength anywhere from 7% to 32%.1 Achieving such strength gains requires working at a much higher percent of 1RM (>80%) and thus the duration of the work bouts would need to be much lower (

#circuittraining #weightloss #cardio #functionalexercise #
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ponad 2 tygodnie temu
***What Do Squats And Pot Have In Common?*** I know what you unimarter UniMarter
***What Do Squats And Pot Have In Common?***

I know what you’re thinking, “what the hell is up with the title of this article?” Bear with me for a moment and hopefully I’ll be able to clearly develop the analogy. You’re probably aware that marijuana is considered a gateway drug. That is, its use regularly leads to the use of other illicit substances. In short, it opens the door to the world of illegal substances! On a similar plane, I consider the squat to be a gateway movement. No, that does not mean that by squatting you will be setting yourself up for drug addiction, but it does mean that you’ll be opening the door to a world of improved functional capacity, enhanced athletic performance, and a metabolic / hormonal profile geared toward fat loss and muscle gain. For years athletes, gym rats, and even couch potatoes have been bombarded by illogical warnings on the danger of performing squats when exercising. We’ve been told by “authorities” that by squatting we will inevitably destroy our knees and succumb to disability. I, for one, would like to know how these “authorities” get on and off the couch, or toilet for that matter, with performing a movement that eerily resembles the dangerous squat. No disrespect, but I don’t think these people know diddley squat! Ok, that was a pretty lame joke – back to my point (I do have a point). The fact of the matter is that you perform squats all day long during your day-to-day activities. Given the fact that the movement is essential in everyday life, how in the world does it make any sense to avoid becoming proficient at it? To answer my own question, it makes no sense at all to avoid squatting. In fact, I firmly believe that squatting should be a foundational movement in any exercise program. Don’t get me wrong, I am no way suggesting that a deconditioned individual should take it upon themselves to immediately go the gym and begin squatting 315 for reps. Rather, I think that the squat, modified to one’s level of ability and mobility, should be incorporated into everyone fitness program whether the individual is a college-level athlete or retired grandparent. The key to reaping the full benefits of the movement without incurring any kind of injury is performing the squat properly. If you squat improperly you will get hurt, but then again, if you lift an object off the ground with improper form you’ll throw out your back. There’s no reason to avoid the movement because you can get hurt, you just need to focus on performing the movement correctly. Rather than attempt to verbally illustrate the movement, I am going to defer you to an excellent slideshow demonstration of ideal squat form: http: / / www.crossfit.com / cf-info / excercise.html - simply click on the slideshow link next to “air squat.” *CrossFit not only has an amazingly innovative and effective fitness program, but also offers these movement demonstrations to the public free of charge!* Another way to practice the movement is to squat to a box (or any other stable object). The box, chair, crate, etc., should be a height so that your thighs are parallel to the floor. Setting the box lower so that your thighs are below parallel will help to better develop the flexibility and strength required to perform the “air squat,” but most people benefit by starting with the former. Some tips on box squatting:
*Feet should be around shoulder with apart, toes pointing slightly outward.
*Keep an arch in your lower back at all times! This is essential to avoid injury to your lower back.
*Weight should remain on the heels throughout the movement.
*Initial movement should originate at the hips – NOT THE KNEES!
*Concentrate on sitting back and down rather than just down.
*Keep your knees open at all times, do not allow your knees to roll inward.
*Do not passively drop onto the box, use your hamstrings and glutes to pull yourself down into the bottom position.
*Squeeze through your glutes at the bottom of the movement to begin the ascent.
*If balance is an issue, extend your arms in front of you as an aid.
*As a self-check, look at your shins at the bottom of the movement. Ideally your shins will be completely vertical. The further your knees drift forward over your foot, the more stress on the knees themselves. As you can see, there are a lot of things to keep active in your mind when you first start squatting. In my opinion, the complexity of such a seemingly simple movement is one of the main reasons so many authorities condemn the squat. Because the vast majority of people who squat do so improperly and wind up getting injured due to no reason other than their own ignorance. That’s equivalent to blaming accidents caused by drunk drivers on automobiles. Now that I’ve exposed the idiocy behind the “say no to squatting” campaign, and hopefully gave you a good idea of how to properly squat, I’d like to briefly discuss the benefits of squatting. teksty few benefits are listed below:
*Squatting develops proper hip extension, which is essential to any athletic pursuit. As proper hip extension develops, the athlete will run faster, jump higher, etc.
*Squatting improves quality of life. By practicing the movement, and becoming stronger as a result, the numerous squats you perform during the day will be considerably easier. You’ll be bounding off the couch like never before – hopefully to go to the gym!
*Squatting, along with other compound movements that load the heels and engage the quads / hamstrings / glutes, creates a flux in highly beneficial hormones such as testosterone and growth hormone that contribute to fat loss and muscle accrual.
*Squatting, especially the front squat variety, have a profound impact on increasing bone density. Given the epidemic of osteoporosis in our country, this should be reason enough for every capable elderly person to squat. Like I said initially, squatting is a gateway movement that opens the door to improved athletics prowess, fitness level, and functional capacity. Far from being detrimental, the squat is a basic human movement pattern that is essential to every person. As with any other exercise, proper form is critical to avoid injury. The next time your working out, and squatting of course, and someone comes up to you and tells you that squats are dangerous; look them in eyes and sincerely ask them how them get on and off the toilet without performing a squat? Nothing like a dose of reality to shut up a naysayer!Jonathon Edward is a Certified Personal Trainer, Nutritional Advisor, and Motivational Coach based out of Orlando, FL. He specializes in creating unique and effective training and nutrition programs that consistently help his clients reach their goals. Jonathon is also the founder of Primal-Movement, a personal training company providing Functional Fitness to the masses. More info can be found at: http: / / www.primal-movement.com

#exercise #fitness #squat #functional #health #movement #capacity #useful #proper
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***5 Exercises Everyone Should Be Able To Perform – Part 1*** unimarter UniMarter
***5 Exercises Everyone Should Be Able To Perform – Part 1***

I am often confused at why personal trainers always begin new client’s exercise program on some sort of strength training circuit or group exercise class. I often wonder what is the trainer thinking when they are devising this person’s exercise program? Were they thinking at all? I know 95% of client goals are based on fat loss and none of them ever “want to be an athlete”. But do you know how many times I have told clients, “You don’t want to be an athlete, but you want to look like one?”So the wheels begin to turn and the education process begins. The physique of an athlete reflects the protocol of performance training. What kind of performance? Doesn’t matter. Athletes have been shown to be more in-tune with muscular control, alertness, proprioception, elasticity, and power...not too mention higher levels of lean body mass and decreased body fat.So what do you do with a general population client (GPC)? The main objective of a fitness professional should be to improve function. No matter what the goal is. teksty competent trainer will understand that by improving function and performance, you will elicit muscle gain and fat loss. If the trainer does not understand that, he or she should go back to their textbooks and read again. So what kind of performance training does the GPC need? They need performance enhancement of activities of daily living (ADLs). Some GPCs may be mothers, weekend warriors, marathon runners, post orthopedic rehab, or active older adult. However, the main performance improvement training (PIT) protocol begins with mastering progressions of primal movements.An efficient human body (meaning one without congenital functional restrictions or history of injury, surgery, or mental trauma) should be able to perform five basic primal movements learned within the first 4 years of life. The 5 basic functions of human performance translated into exercise are:1.) Squat
2.) Lunge
3.) Step-Up
4.) Push-up
5.) Ab CrunchThese basic exercises are precursors to numerous loaded and unloaded exercises. I cannot think of an instance where a GPC has not executed any of these movements in his or her life. I cannot visualize a single GPC that can perform any of these exercises flawlessly. Even so, maybe no one can perform these primal exercises 100% flawless, but your job as the fitness professional is to get them real close. How close? Absolutely no GPC should progress to any other advanced movement until body control skills have improved; “fundamental strength” has increased; and pain / discomfort has vanished. How long will this take? Just like any other exercise program adherence, the timeline to performance improvement in these exercises depends on client / trainer interaction, frequency, proper cueing, and effective instruction. I have seen clients improve on these 5 exercises in 1 week, and some 5-6 weeks. The wonderful thing about beginning any exercise program with these primal movement exercises is that any discussed or fathomed pains (“my knee has problems when I climb stairs” or “my shoulder aches in the morning upon waking”) seem to disappear.Most of today’s movement assessments are based around these five exercises. For the trained fitness professional, they can serve as analytical information regarding muscle imbalances, weakness, tightness, dysfunction, history of injury, and baseline testing procedures. Another advantage to developing exercise programs around these 5 exercises is there is no need for equipment or space. Clients can work on these primal movements in the convenience of their homes, hotels, or park. Remember, one of the factors I discussed earlier in regards to the timeline of progression was frequency. How often are they performing these five exercises on their own? And if the instruction and cueing is potent, advanced movements can be added leading to faster results.Squat
The squat is performed in most sporting situations. However, it is also performed by GPC with every visit to the lavatory. You laugh, but this is why these 5 exercises are deemed “primal”. The human body should be able to perform these exercises if there is no congenital defect, function altering injury, or neurological impedance. The squat exercise involves bilateral, symmetrical, and functional mobility of the hips, knees, and ankles. The ability to perform the squat correctly requires appropriate pelvic rhythm, closed-chain dorsiflexion of the ankles, flexion of the knees and hips, and extension of the thoracic spine.Lunge
The lunge is another primal movement that puts the body in a position that will focus on the stresses as simulated during rotational, decelerating, and lateral movements. The lunge places the lower body in a “scissored” position—similar to walking, jogging, and running—and requires stability in the stance leg (ankle, knee and hip) and closed chain hip abduction. The difficulty with the lunge in GPC’s is the lack of stability due to the rotational stress imposed. Bottom line...master the lunge and you are on your way to improving your walking and running mechanics. If you can do that? Hello speed and elusiveness.Step-up
Another primal movement that simulates activities of daily living (walking up and down stairs, overcoming curbs, getting in and out of a car) is the step-up. The step up helps in challenging the body’s stride mechanics using proper coordination and stability between the hips and torso. The step up is perfect for assessing bilateral function mobility and stability of the hips, knees, and ankles. In addition, the step-up exercise also involves adequate balance because of the demand for dynamic stability.Push-up
This upper body closed chain exercise is the single best primal movement for upper body performance improvement. The push-up stresses truck stability in the sagittal plane. Many activities require the trunk stabilizers to transfer force symmetrically from the upper extremities to the lower extremities and vice versa. If the trunk lacks stability, energy will disperse leading to poor functional performance, and increased chance of chronic injury. I have always been a fan of teaching clients the same cue’s I instruct them with, so that when they perform these exercises alone, they can visualize that correct positioning that I would request. One deviation from what I desire in a push-up is the “clothesline-effect”. This is characterized by the client getting into a standard push-up position and performing 2-3 reps before witnessing the neck jut forward, and the abdominals fall down as if they are leading the exercise with the mid-section. In the same manner as a clothesline that has too many wet clothes in the center and both ends are stable. The “straight line” disappears. We want to maintain that line beginning with the trunk. Ideally, all GPC should begin this exercise in the modified position with knees on floor and ankles crossed. To decrease the lever arm (in this case, the trunk) allows the client more muscular control and proper execution of cues. Once the modified version is acceptable, the standard position can commence.Ab Crunch
How many times are you going to be on your back and perform spinal flexion? Every morning you do. Unless you are a bat and hang upside-down. The crunch gets a lot of flack because it has been regarded as non-functional to sport and is merely a cosmetic exercise. However, if properly cued, the ab crunch can help the GPC engage the abdominals while decreasing the lordotic curve and accentuating proper TVA firing. Ahh...the beginnings of core work. Think about it...every morning you get up from a 7-8 hour sleep without a warm-up and rotate your trunk. I used to have clients perform a simple task of laying supine on the floor and practicing getting up. After they would get up, they would lie back down and repeat 10-15 times! Movement times decreased in the first week. Clients got up faster and had more control.I am very content with these five exercises. To the contrary, I would have added chin-ups (or pull-ups), but in my experience, I’ve never had access to a stationed bar to put clients on. The chin-up is an excellent indicator of pure upper body strength and can definitely be the sixth, but because its need for a stable bar, the factors becomes skewed (frequency and versatility).
ReferencesCook, G. and Burton teksty. 2006. The Functional Movement Screen. Perform Better – The Magazine (Spring 2006): 9-11About the Author: John Izzo holds a Bachelor's degree in Exercise Science with a minor in Health Promotion specializing in Community Nutrition. He holds multiple certifications from the National Academy of Sports Medicine (NASM), American Council on Exercise (ACE), National Endurance Sports Trainers Association (NESTA), American Fitness Professionals & Associates (AFPA), Schwinn Cycling, and APEX Training Systems.John has been involved in the fitness industry since 1992, and has enjoyed a successful career as a personal trainer since 1998. He has helped transform the lives (and bodies) of hundreds of fitness enthusiasts and athletes in facilities located in Connecticut, such as World Gym, Gold's Gym, and Healthtrax, Inc.John is also the founder of Athletic Performance Applied Resistance Training (APART) a resourceful website that combines fitness information and experience to achieve distinction and success. Visit: http: / / www.standAPARTfitness.com

#exercise #movement #function #fitness #squat #lunge #fatloss
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***What is Functional Fitness?*** Functional fitness is a me unimarter UniMarter
***What is Functional Fitness?***

Functional fitness is a method of training that not only improves strength, endurance, and body composition, but also functional capacity. Ok, I’ll admit it; my definition is about as vague as the phrase itself. Bear with me and I’ll try to explain more clearly. To me, fitness represents the optimal state of a human being. It is characterized by strength, endurance, flexibility, power, stamina, and optimal body composition among other factors. Functional is a term that refers to real-world applicability.Based on these definitions, it should be blatantly obvious that the average approach to training is woefully lacking on both counts. Most training programs focus on only a few attributes of fitness to the detriment of all others and have very little functional value. An example would be the trainee who runs on a treadmill for an hour 3 times a week and does high rep resistance work on a machine once a week. Both cardiovascular and muscular endurance are being improved, but strength and power have been left to the wayside. This type of training also guarantees loss of muscle mass which results in lowered basal metabolic rate (metabolism) and as a result body composition is negatively effected. The program has next to no functional worth because it does not carry over into the trainees day to day activities. This is in large part due to the resistance work being done on machines rather than with free weights. The machines lock the human body into unnatural movement patterns and attempt to segment the body into individual pieces. Movements like cable crossovers and tricep push downs are never replicated in real life. To top things off, this type of training is incredibly monotonous and boring! teksty program geared toward functional fitness might have the trainee training a total of 3 times per week. Each session would feature a different combination of one or more of the following: bodyweight movements, compound free weight exercises, and intense yet brief bouts of cardio. The variation in the program keeps things fun, exciting, and challenging. Sets and reps would be varied so there would be increases in both muscular strength and endurance. Properly executed explosive movements like the Olympic lifts (clean and jerk / snatch) would give way to unprecedented power. Cardio would be approached from an interval perspective, which would improve both aerobic and anaerobic energy systems, and consequently cardiovascular endurance.The high intensity short duration workouts, including a warm-up and cool-down, would only take around 30-45 minutes; yet they would burn large amounts of calories and elevate metabolic rate for hours after the workout had finished. On top of all this, the program would be extremely functional due the exercises and movements; squats, push-ups, deadlifts, pull-ups, presses, and clean and jerk to name a few. You have to squat to get on and off your couch, or toilet for that matter. teksty push-up is nothing more than a means of getting off the floor. Whenever you pick up anything from the ground you are performing a deadlift. If you’ve ever climbed a tree or had to surmount some object you’ve done a pull-up. Each time you reach above your head to put something away or get something down you are performing a press. The clean and jerk is a combination of a deadlift and press; it represents picking something up off the floor and placing it in / on a shelf above your head. Wouldn’t you like your training program to not only improve your appearance but also your efficiency and effectiveness in your day to day life? I know I would. This type of training also has a profound impact on general physical preparedness or GPP. GPP represents your ability to readily adapt to any given situation. This is unbelievably empowering as it allows you to explore the capacities of the human body. If you decide to take up kayaking, mountain biking, or tennis, you will be physically prepared and able to do so. Increased GPP removes the limitations most people place on themselves by following a sedentary lifestyle or allowing themselves to fall prey to health and fitness dogma.Let’s recap what we’ve learned:Training programs based on functional fitness are superior to “standard” training programs for many reasons including, but not limited to:
*Their ability to improve all parameters of fitness without sacrifice.
*Their beneficial effect on body composition (less body fat, more muscle).
*Their ability to carry over into the real world and improve functional capacity.
*Their ability to increase GPP and provide physical freedom.
*Their short duration and regular variation.
*The fact that they are fun!In other words, by adopting a program based on functional fitness, you will be decreasing your investment (time), but increasing your return (improved fitness and function). You will also be opening the door to a world of possibilities that may have never existed for you. The question is – do you want to be functionally fit? In the next article I will introduce an amazing fitness program based on functional fitness that can be accessed free of charge! Stay tuned.Jonathon Edward is a Certified Personal Trainer, Nutritional Advisor, and Motivational Coach based out of Orlando, FL. He specializes in creating unique and effective training and nutrition programs that consistently help his clients reach their goals. Jonathon is also the founder of Primal-Movement, a personal training company providing Functional Fitness to the masses.
More info can be found at: http: / / www.primal-movement.com

#fitness #health #fatloss #exercise #training #muscle #aerobic #functional #nutrition #
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***5 Tips for a Healthier, Stronger Core*** Core training ha unimarter UniMarter
***5 Tips for a Healthier, Stronger Core***

Core training has become the new “buzz” word over the last few years as more and more people have begun to realize its role in posture, spinal health, performance and overall aesthetics. What is less commonly known is that the core is anatomically defined as the region between the shoulders and knees, not simply the midsection. Most people view the core as simply being their abdominal muscles and, as such, miss out on a tremendous amount of value that other functional movements provide.When I refer to the core I allude to the inner and outer units of our body. The inner unit consists of smaller, more static stabilizing muscles such as the transverse abdominis, multifidus, and the pelvic floor and diaphragmatic musculature. The outer unit is comprised of larger phasic (or dynamic) muscles that generate movement such as the gluteals, latissimus dorsi, erector spinae group, biceps femoris, and peroneals. Aside from generating movement, these muscles work synergistically to provide much needed pelvic stability during motions such as walking, running, and so forth. Because all functional movements such as lunges, squats, step-ups, most stability ball movements, and many others revolve around the pelvis, they will offer tremendous core training effects when done with proper technique. The following are 5 tips you can use to train the inner and outer units of your core with maximal efficiency.TIP #1 – Brace your abdominalsThis is the first thing you should be aware of during any and every movement that you will ever perform. Abdominal bracing consists of three parts. First, draw in your belly button as if you were to put on a tight pair of pants. This will activate your transverse abdominis, the body’s waist belt muscle. Second, raise your pelvic floor by performing a kegel (contracting the pelvic floor muscles up as if you holding in a full bladder). This helps to increase intra-abdominal pressure which will aid in spinal stabilization. Third, lightly create tension in your abdominal muscles as if you were about to get punched in the stomach. This activates the internal and external oblique muscles. By performing all three of these actions you will ensure that your spine is well protected through all movements. Abdominal bracing should be initiated before and maintained through each and every exercise. With repetition, these muscles will remember their roles and tend to maintain a tighter constricted waistline, even without you being aware.Exercise: Belly tucksLie face down on the floor with your forehead rested on the back of your hands. Inhale, pushing your belly button into the floor (“ballooning” your abdomen). Hold for 3 seconds. Exhale, drawing your belly button towards the ceiling (as if being pulled by a string), raise pelvic floor, and tighten your abdominal muscles. Hold for 3 seconds. Repeat 10 times.TIP #2 – Maintain a neutral spineteksty neutral spine is attained when your spine is kept in its natural alignment. This is best achieved by ensuring that your back is flat (with slight lumbar lordosis) during all movements, especially lifting. This, in conjunction with abdominal bracing, is essential to better support the spine during all movements. Let us take the example of picking up a heavier box from the floor. The last thing you want to do in the situation is reach down without bending knees and picking up the box…this is a sure way to throw your back out. What is instructed to do in such a case would be to squat down keeping your torso tall (ie. neutral spine), with your abdominals braced, and lift through your legs as opposed to extending up through your torso. If these lifting mechanics are not met, you place you spine at a greater risk of disc herniation, especially if the load is heavier.Exercise: Cat / Camel motionsIn a four point stance (hands and knees) take your spine through a series of cat and camel stretches. Meaning that you round out the back like a camel and then arch it out like a cat. Repeat 6 times. Once you have completed the 6 repetitions simply allow your back (spine) to relax. Wherever it feels most relaxed is your neutral spine!TIP #3 – Incorporate unilateral liftingUnilateral refers to the concept of carrying (or pushing) a load on only side of the body. For instance, walking to work holding your brief case in one hand. By doing so, the body automatically activates its contralateral (opposite) side to stabilize the torso and maintain good posture. Studies have shown that this type of lifting stimulates much greater core muscle activation compared to bilateral lifting (equal load on both sides).Exercise: Unilateral Lunge WalksPerform your lunge walks while holding a weight, equivalent to 10% of your body weight, in one hand. Perform 10 reps with the weight in one hand, and then switch. The key is to focus on keeping your torso upright and minimizing and lateral swaying.TIP # 4 – Use a Stability BallIncorporating a stability ball into your workouts will make such a difference in your core strength and spinal health. Working on the stability ball offers several benefits such as increased balance, range of motion, co-ordination, and muscle activation. Simply by sitting on the ball, your core muscles fire to a much greater degree in order to stabilize your body. Any unstable surface for that matter will foster much greater core muscle activation as your body is constantly readjusting itself to maintain proper posture. This type of body awareness is known as proprioception, and is immensely beneficial for athletes of all endeavors, and even for people who want more balance while standing in the subway. Incorporate the aforementioned unilateral lifting and you get twice the benefit!
Exercise:Exercise: Stability Ball 1-Arm DB Chest PressPosition your body on the ball so that only the shoulders, neck and head are resting on it. With the feet shoulder width apart raise your hips so that your body is in one straight line (essentially forming a bench within your body). Squeeze your buttocks together as if holding a $1,000 bill between them. Next, with a DB in one arm, push it up and towards your body’s midline as if creating an arc like motion. Repeat 12 times and then switch arms. Ensure to keep your body and then ball as still as possible. Notice the muscle activation in the posterior side of the body especially in the glutes and lower back!TIP #5 – Incorporate multi-planar movementsOur bodies rarely operate in one single plane (ie. front to back, side to side). Often, our movements require us to move through several different planes such as when walking and looking back over your shoulder. It is important to remember that all movement stems from the core, especially rotation based movements. As such, it is important to strengthen those core muscles accordingly to ensure movement efficiency and injury prevention. Did you know that 80% of our core musculature inserts on a diagonal. This means that our bodies are anatomically constructed for such multi-planar movements involving diagonal and rotational movements. Examples are throwing, kicking, and swinging a tennis racquet or golf club. I’ve seen clients improve their golf drive by 30 yards by simply incorporating these multi-planar movements into their routines.Exercise: Cable chop (from knees)Position yourself in the middle of the cable crossover machine. Face your body at a right angle from the cables. Starting from your knees, keeping your body upright and strong, reach over and across your body grabbing the handle (with both hands) on the highest setting. Keeping both arms straight “chop” the cable across your body from above your starting shoulder to the opposite hip. Return slowly and repeat 8 times on each side. Be sure to drive the movement from your obliques and not your arms.By incorporating these 5 core essentials, you can look forward to having firmer, stronger and more performant core muscles. Not only that but you will also be more efficient and stable in all your movements. And, if you participate in regular sporting activities you will have an added edge over your untrained counterparts.Written by Yuri Elkaim, BPHE, CK. Do not reprint without permission. Copyright 2006 © Total Wellness Consulting.Yuri Elkaim is the owner and founder of Total Wellness Consulting, a leading health, fitness, and wellness company offering health-conscious individuals innovative programs and technologies to help reach their goals of physical and mental well being. He is a highly acclaimed personal trainer, certified kinesiologist, and former professional soccer player.Through properly prescribed functional exercise and nutrition programs, as well as attention to the inner person, Yuri has helped thousands of individuals reach their health and fitness goals.He can be reached at
yuri@totalwellnessconsulting.ca
http: / / www.totalwellnessconsulting.ca

#core #abdominals #6pack #spine #corestability #spinalstabilization #functionalexercise
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***Workouts that Travel*** With more people travelling on bu unimarter UniMarter
***Workouts that Travel***

With more people travelling on business and for pleasure than ever before, the greater the need to learn how to exercise effectively while away from home.Traveling should not bring your fitness program to a grinding holt. Be creative in your exercise choices, be realistic and manage your time more effectively regardless of how busy your itinerary is.Research shows that 4 x 15 minute sessions of exercise are just as effective as 1 x 60 minute session. End result – more efficient use of your time, greater energy expenditure, boosting your metabolism four times instead of one, and a physiological production of happy hormones and endorphins throughout the day to keep you energised, in good spirits and mentally alert.So how does this relate to exercise? Before breakfast, put your trainers on and hit the gym for a 10 minute run and a stretch, or go for a swim. After lunch walk for 15 minutes around the hotel grounds. This will also help the digestion process so you don’t feel full when get back to work again. Once your meetings have finished hit the gym for a quick 15-20 minute circuit blast of strength training. Circuit training will ensure your heart rate remains elevated, maximising your energy expenditure, completing your workout in much less time and create a new training response for your body to adapt and respond to. Forget about your 3 sets of 10. If you have access to a gym, work through all your exercises one at a time, alternating muscle groups. Then hit the shower to get ready for your dinner engagement. It really is as easy as that!You will need to be disciplined to do it the first time, but once you have tried it once, it will become just as routine as cleaning your teeth – and you will feel fantastic!Here are some other tips to increase your physical activity while travelling on business:• Schedule your exercise sessions as you would business appointments. They are just as important and essential to your wellbeing especially while travelling on business.
• Brainstorm while colleagues while walking instead of in a meeting room
• Walk around the airport while waiting to board the plane.
• Walk instead of taking the escalator, you will find that you get there faster than those who take the ride!
• Take the stairs instead of the elevator, or get off a few floors early and walk the rest of the way.
• Pack your resistance tubes.
• Pack your jump rope.Try these simple yet very effective steps to maximise your activity, productivity and performance while travelling on business.Good luck with your future fitness endeavours.Yours in Health,Daniel Remon.Fitcorp Asia specialises in Executive Fitness Programs for busy professionals.www.personaltrainingbangkok.com
www.fitcorpasia.comAs a health and fitness professional for over 10 years, Daniel has personally trained more than 4000 people, on 4 continents towards the achievement of their fitness and lifestyle objectives using his unique holistic and functional approach to lifestyle enhancement. Daniel is a true leader and innovator in the industry. Daniel draws from an academic background in Human Movement, Exercise Science and Sports Management in Australia & also holds a Diploma in Massage Therapy, & Certificates in Workplace Health Promotion, Personal Training (ACSM) and Australian Training for Fitness Professionals (ATP), Golf Fitness & Conditioning, Postural Analysis, Weight Management & Fat Loss.Daniel is the founder and CEO of Fitcorp Asia, Thailand’s only Corporate Health & Fitness Solutions Company. “We don’t just conduct personal training, we take pride in our ability to ‘coach’ our clients in all exercise science principles including nutrition and total lifestyle transformation to ensure our clients achieve a holistic goal orientated approach to their personal health and fitness endeavours.”

#fitness #personaltraining #exercise #travel #travelling #business #travel #functional #creative #realistic
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***Do Muscle Imbalances Cause Compensatory Movement Patterns or V unimarter UniMarter
***Do Muscle Imbalances Cause Compensatory Movement Patterns or Visa-versa?***

In no specific order, their answers are as follows:Dr. Kwame Brown:"Well, John this seems like a good question to ask, but I am not sure that it is an answerable one. This phenomenon could very easily be opposite for different cases. I can easily imagine someone starting out with a bad habit, like slouching, which can cause muscle imbalances over a long period of time, and this resulting in an alteration of motor patterns. However, I can also imagine very easily someone starting out with a muscle imbalance stemming from an injury or some sort of congenital problem, which would result in an alteration of motor patterns. What we are really talking about here, most likely, is something that becomes a cycle. Each can be arrived at as an effect of the other, or serve as a cause. This is one of the phenomena that make the job of the physician, therapist, or trainer very difficult.Unfortunately, it is often impossible to discern a cause and effect relationship here. Anyone who does is just guessing, many times just to give themselves a start point from which to launch a training program (or, unfortunately, to make themselves seem like an expert). We can, however, learn a lot by talking to someone about their childhood experiences (just a hint for all you young trainers and therapists out there)."Rick Karboviak:"This might be a 'chicken or the egg' question. Take a female HS athlete for instance: does poor posture throughout a school day cause a compensatory movement pattern while in basketball practice, and does a muscle imbalance become that as a result of the compensation in her movement? Or was there just an imbalance to begin with? Who knows. My feeling is that daily movement patterns and habits can influence other mechanics of the competitive sports nature. teksty poor posture whether in work or school can cause a lot of things to go wrong in the chain of movement. I feel since we have such various daily movement patterns and habits of a light intensity nature, we can develop larger imbalances and notice them when we are called upon to higher intensity exercise & movements. We are simply taking an organism that has been conditioned to do as little as possible (since we have such great things as computers and such do to our work for us it seems), and then call on a large demand to it through a sports activity or high intensity exercise.So, I think muscle imbalances are caused by compensatory movement patterns, due to the nature of the society we live in. We might be doing too much light intensity work or hardly any work at all, and then all these imbalances show up because we simply don't have the manual labor strength for higher demand tasks, as we once had as a society."Chaney Weiner:"Muscle imbalances and compensatory movement patterns are intertwined with each other. If one has a muscle imbalanced(however it may have been caused) there is a pretty good chance that a compensatory movement pattern will result. On the flip-side if someone always compensates in a particular movement it is likely a muscle imbalance will occur. What it ultimately boils down to, in general, is that the nervous system is the command center. The muscles are a slave to the brain. Practicing proper moving patterns with as little compensation as possible, even if the range of motion is not to it's fullest is a good progression to start with in dealing with muscle imbalances."John Izzo:"Without reading the others' responses, I will say that compensatory movement patters that are fostered from young ages facilitate muscle imbalances. As humans grow older, research has shown that we lose flexibility. I don't believe that flexibility just goes **poof** and goes away one day. I believe that taken the actions that we participate in everyday contribute to faulty movement patterns seen by many therapists daily. I think that faulty movement patterns are a direct result of purposeful incorrect movement in life: work, playing, exercising, etc. We learn the wrong way to exercise and we pay the price 3-5 years later with an aching shoulder or painful knees. We slouch in our chairs and sit 1 inch away from a computer monitor and we suffer from stiff necks and aggravated cervical discs. Then, in a quest to better ourselves, we hit the gym and perform these exercises we learned in "muscle magazines" and further damage our posture and muscle-joint relationships. The moral of my story? Be aware...be more aware of your body more-so than your therapist. Be aware of how you lift, be aware of how you sit, walk, and sleep. Find sources that preach correct exercise strategies and programming and learn how to NOT exacerbate muscle imbalances so compensatory movement patterns can be corrected."Rob Pilger:"Good question, both seem to go hand in hand.. muscle imbalance, poor motor learning, or recovering from a former injury, or never having that pain issue looked at and it still hurts, compensation occurs.An example of muscle imbalance in the pelvis, and compensation while in motion, look at a compensated trendelenburg, when you lift the leg, the body bends to compensate for the weak glute medius. Muscle imbalances can be sports induced, (also sport can cause compensatory patterns on the same hand..) ergonomically induced, training faulty movement patters (ex. improper scapula humeral rhythm) so on. As stated above, having a pain issue can cause you to move different, compensate, "guarding" can occur, and you begin to have a mess. Yes, we can list many scenarios.The prevention, or solution, would be to strive to have a body in balance. Seek optimal muscle length tension, ideal joint ROM. Teach proper movement patterns, sporting technique, proper lifting, proper ergonomics, ideal posture, address pain issues, etc.Adhering to this would go along ways to even worrying about both."Chris Blake:"Not to generalize the masses of human nature, but most people choose the path of least resistance especially when it comes to posture. If you ever get a chance to see a baby in it's beginning of development in movement the baby develops neck strength to support the head first. Then when you place a baby on it's stomach the first movement pattern that the baby develops is........ Extension. The baby will lift it's head first (into extension) and then will try to get up on it's hands and then eventually knees. One of the things that I found through having a baby was when you are holding it, the baby will all of a sudden fully extend out like they want to free fall off of you and onto the floor. Luckily I didn't drop my son once I realised what he was doing, but after talking to a group of new parents they also found the same thing happening.Anyways, our innate ability is to extend. But somewhere along the line people begin to slouch (based on the fact that most of our lives involve sitting and / or doing things in front of us i.e. eating, driving, typing, playing basketball, bench pressing, etc....). Fuel poor posture with school kids carrying the weight of their locker in their book bags on their backs and now we have postural issues that will carry with them the rest of their lives. Once poor posture is established to be the norm for the individual, the nervous system will accomidate this slow developing shift and certain muscle imbalances take place. The next time you get a chance to watch a womens college basketball or high school girls basketball game check out the athletes' postures. Hyperextended knees, excessive lordotic curviture in their backs, Rounded shoulders projecting forward, forward head posture.....it's all there. Is there any wonder why the females are tearing their ACL's at an epidemic rate? Head and shoulders placed forward with a hyperlordotic curve in the back shifts the center of gravity forward placing undue stress on structures that were not designed to handle such stresses.So how do we correct the train tracks before it becomes a train wreck? Take your clients through what good posture feels like (you can tell them to stand up straight, but if they have never felt what straight is they won't understand), stretch muscles in the front (Pec major and minor), stretch the hip flexors (iliopsoas, rectus femoris), and stretch the calves (gastroc and soleus). Then strengthen the back (lots and lots of rows), strengthen the abdominals (TVA, Obliques, Upper Rectus), strengthen the Glutes and hamstrings. Stretch the tight areas, and strengthen the weak. In essence, you have to create an imbalance to help correct an imbalance. So to recap; faulty movement patterns create and reinforce muscle imbalances which in turn create compensatory movement patterns."Steve Payne:"I am under the distinct belief that the muscular imbalance must be the first "deformity" of the physique, followed by the compensatory movement patterns. The reason is simple; we spend so much time doing the things that cause the imbalance in the first place. Sitting for inordinate amounts of time in a slouched position, hunched at the computer, etc. It's not that the body isn't functioning improperly for movement patterns, rather it's functioning properly for the non-movement patterns it has learned. The body, through these un-natural habits, "learns" to perform well in them, which causes dysfunction in exercise and otherwise "normal" movement patterns and activities. All of these things contribute to the compensatory movements that must be addressed in order to allow free and improved movement patterns outside the workplace, home and other non-movement environments, like air travel, car rides, etc. Any attempt at correcting these imbalances, without spending a good amount of daily time in that correction phase, does little for the correction process.Biographies of each stand APART Roundtable contributor can be found at: http: / / www.freewebs.com / john12774
Find more information at http: / / www.standapartfitness.com

#muscleimbalances #functionlatraining #personaltrainer #johnizzo #standapartfitness
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***Exercising While Travelling*** One of the greatest motiva unimarter UniMarter
***Exercising While Travelling***

One of the greatest motivators and inspirations for me is the motivation of my clients themselves. The majority of clients training with Fitcorp Asia are professionals and therefore dedicated, ambitious and focused. They also have very high expectations of themselves to perform both in and out of the office. That same dedication is applied to their training also. Unfortunately, one of the greatest ways to disrupt their routine is travel. It’s a fact of business and it’s a fact of life. Travel doesn't have to result in an interruption of your healthy habits. You can still fit in exercise time while travelling.Not all travel destinations have the most appropriate facilities; hence we adopt a functional approach to training. Fitcorp Asia has developed a unique and effective form of training called FITS - Functional Integrated Training System. FITS allows us to train the body as a system, mimicking movements that we perform in every day life. FITS removes the external support provided by the machine to work multiple muscle groups in “integration” - as the body is intended to move.FITS uses minimal equipment - you can train anywhere, anytime, with an amazing degree of intensity. This equals to higher energy expenditure, greater body fat loss. Results are guaranteed. FITS enhances coordination, balance, speed, muscular strength and endurance, speed and core stability. Here is an example of the perfect travelling workout: Repeat the routine twice over. This should take a total of 18-20 minutes.Jump Rope for 5 minutes
Stretch
Squat and Press (Tubes)
Functional Push Ups with Rotation
Lunges
Seated Row (Tubes)
Abdominal crunches
Jump Rope for 5 minutes Here are a few tips we offer our clients to ensure our clients don’t lose any of their hard earned achievements while on the road, arrive fresh and are as productive while they are away as they are when they are training with us.•Be realistic. Aim to complete 15-20 minutes of exercise per day with a variety of CV and strength training. This will guarantee you maintain your levels of fitness while away.
•Pack your jump rope for cardiovascular training. Skipping increases the heart rate, burn a lot of calories and is great for improving endurance, core stability, coordination, balance and foot speed.
•Pack your resistance tubes. Tubes are a fantastic option for strength training. Exercises are for the entire body, they allow you to train anywhere, anytime with results.Some other tips:
•Exercise before you leave. This will keep your metabolism high during your flight.
•Stay well hydrated. Drink one glass for every hour while on the plane and avoid alcohol and coffee.
•Never travel hungry.
•Walk and stretch every hour while on the plane to increase blood circulation and reduce muscle stiffness, fatigue and jet lag.
•When you arrive try to get outside. The sun will automatically help to reset your body clock.As a health and fitness professional for over 10 years, Daniel has personally trained more than 4000 people, on 4 continents towards the achievement of their fitness and lifestyle objectives using his unique holistic and functional approach to lifestyle enhancement. Daniel is a true leader and innovator in the industry. Daniel draws from an academic background in Human Movement, Exercise Science and Sports Management in Australia & also holds a Diploma in Massage Therapy, & Certificates in Workplace Health Promotion, Personal Training (ACSM) and Australian Training for Fitness Professionals (ATP), Golf Fitness & Conditioning, Postural Analysis, Weight Management & Fat Loss.Daniel is the founder and CEO of Fitcorp Asia, Thailand’s only Corporate Health & Fitness Solutions Company. “We don’t just conduct personal training, we take pride in our ability to ‘coach’ our clients in all exercise science principles including nutrition and total lifestyle transformation to ensure our clients achieve a holistic goal orientated approach to their personal health and fitness endeavours.

#travelfitness #exercise #functionalfitnesstraining #exercingwhiletravelling #travelhealth #fit
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***Core-Principles: The Function of Functional Training*** O unimarter UniMarter
***Core-Principles: The Function of Functional Training***

Okay…okay…okay! Enough already!!! It seems like with every new term, every new invention or just about anything that is seemingly not “Everyday” that we all become flustered and assume we know nothing, which is both a testament to our lack of faith in ourselves and also a reflection of our ever-growing dependence on externals to give us a little reassurance where our natural instincts should be in high gear.My intention with this article is not to offend anyone especially those that whom, without their continual support I would surely be seeking a new line of work, and yes I am referring to my clients, so please don’t feel like I’m bashing “you” if I ever refer to any particular individuals or events, no names will be mentioned though. Okay so…a while back, a client that I really respect and admire as a person had a dilemma that caused quite a bit of frustration for him and the other party that was involved…his daughter, also a client. What happened (an avoidable sport related injury) was tough on all involved, including myself, which, for me was my integrity as a fitness professional, something that I don’t take lightly and also a profession where in today’s world either has a negative connotation or if viewed positively, “we” are all equally educated and equipped to handle all aspects of fitness when it comes to the customers specific and infinite diversities; be it post-rehabilitation, specificity of sport, special populations or general fitness concerns or needs... All fitness trainers are not “professionals” (imagine that!) nor are they equal in their abilities and hardly ever do you find a fitness trainer with expertise in a variety of different specialties! It takes many years of education, study, application with thousands of delicate intricacies (people are complex) that make us all, well…‘us”, minutely distinct. It also requires an understanding of unique differences in personalities and the ability to cope with a multitude of unknown, potential disasters; not to mention…likes, dislikes, opinions, lifestyles, cultures, beliefs and so on… And it’s not just a general understanding of anatomy, physiology, exercise-science or athleticism… It also includes an aptitude in psychology, communication and a deep desire to help others and to serve your fellow man with all that propels you forward…or at least that is what it is to me!I’m a pretty sensitive guy especially when it comes to my client’s needs and the fulfillment of their needs and when something strikes to the bone such as this particular incident, I become so absorbent of their concerns it usually drives me to really dig deep into myself and hopefully I become a better resource for my clients out of these situations, which ironically if you read on is why I am writing this piece in the first place. The previously mentioned sport related injury of a talented young athlete is what motivated me to put pen to paper, she is very gifted and posses the kind of personality that we desperately need as role models in modern day athletics. But she was injured by a degreed professional and it seemed like there wasn’t anyone around that could see ‘the picture’ clearly: The “DIAGNOSIS”…rehab-therapy mingled with the rigors of hard-core team training…this boggled me; rehab always precedes specificity (sport) training, build, repair and then if recovery is attained, hit the hard-core stuff, plain and simple because re-injury will surely squelch the spirit and possible prevent true talent from ever recognizing it’s infinite potential.This article is actually on core training or as I’ll title it… Kore-Training, but what is really functional training and not just abdominal / tummy training or training the body from it’s core center of gravity or even training the body beginning with it’s proximal musculature moving outward toward the distal focal point. The big misconception with core training is that it is just mid-section training and all you have to do is some quick crunches or even worse hyperextensions and your “core” will be stronger and leaner. I hear this all the time and it still puzzles me, its one thing for the customer seeking fitness to not be 100% sure what core training is, but a professional should know better! Guess what? Too many fitness trainers, sports and conditioning coaches and other so-called “professionals” have no idea what core training is! In essence it is just functional training and ‘functional’ simply translates to the training of function / daily uses of the body or just training our bodies as they were designed to move. This obviously varies from person to person, athlete to athlete and the specific uses of each and every individual. Now, for a little tech-talk…If you wanna get down to nuts and bolts, the primary vicinity of the core is called the…are you ready for this? Lumbo-Pelvic-Hip-Complex and in order to enhance the integrity of the core, what we are really doing is developing better dynamic postural control, increasing muscular balance, a greater degree of neuromuscular and bio-mechanic efficiency and building or rebuilding structural endurance and stabilization strength and power. And that’s core training… What does this mean to the layman? Crunches? Sit-ups? No! It means something different to each and every one of us. Are, ab exercises part of core training? Perhaps, if the lumbar region is strong enough to endure these exercises, but usually crunches are performed so poorly that a greater potential for injury will nullify what positive effects the crunches might possibly provide. So, the answer is both yes and no, depends on who is asking and your particular conditioning level, however rather than sticking our bodies in odd looking machines we should use movements that are relative to our activities or our sport or more specifically we should just use movements that keep our bodies free to move through space as we target various muscle groups, and if pondered, it doesn’t take a genius to figure that out. The truth is both the Greeks and Romans trained for competition like this thousands of years ago, not to mention the fact that our bodies have not changed that much biologically, biochemically or physiologically, we are made of the same material as they were then.Common sense is the key, move our bodies as they were designed to function and allow them to improve through progression and repetition. If we are looking to rehabilitate, repair or strengthen debilitations or genetically pre-disposed weaknesses then my advise would be…consult a qualified professional and by professional I mean someone who has a back-ground in this specific area of ‘application’ or applied expertise: this “expert” should give an assessment and then a prescription of a detailed movement protocol for the individual, what you should be weary of is the “professional” that eagerly dispenses a standardized penciled-in work-out sheet that resembles your…‘Free-Introductory-Work-Out’ card at “Jack’s Work-Out Shack”. Also, if any of these “professionals” hurt you… Then, they simply are not “PROFESSIONALS”! Final note, I am adamantly opposed to “knocking” hard working, well intended others of my particular profession as well as those of the medical community, but when injuries are concerned, we should always do our selves justice and seek more than one (1) ‘professional’ opinion…degrees, credentials and “leg-up” opportunities aside…and I know you don’t need me to tell you that.
I, applaud each and every one of you that chooses the right choice, because the right is merely an echo of truth!-Kurt Lee Hurley, VeritasKurt's website http: / / www.kreatefitness.com, as well as his Provo Utah Private Fitness Facility Synergy Fitness Systems, specializes in in providing leading edge exercise and nutrition programs and a super premium supplement line. All of these superior products offer superior results.

#coretraining #functionaltraining #injuryprevention #fitness #fitnesstrainers #athletes
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***The Degradation of Fitness Science*** The world and our s unimarter UniMarter
***The Degradation of Fitness Science***

The world and our selves evolve and exist in a cyclic
fashion; good times and bad… ups and downs… we
experience changes that seem to repeat, including everyday
cycles of sleep-wake and cell regeneration. History is a
broad example of cycles, whereby we enter the "dark ages"
followed by an "age of enlightenment." We now are in an
irrational dark age of fitness. Irrational is an ideal term to
describe a method of exercise considered dangerous,
impractical, unproved (yet implemented when other proven
methods exist) and irrelevant (i.e., claiming to do something
that cannot be achieved). Below is such an example.FUNCTIONAL CORE EXERCISEIn an article by a well known "functional / core exercise"
proponent, there is an attempt to affiliate the concepts of
microscopic life of the amoeba with human cellular
processes, and "functional training" when the author claims:
"Movement, survival and the optimal functioning of the
organism all go hand in hand." This statement opens a
door for the author as he links "movement" with "function,"
together with the concept of "optimal." He then claims that
there is a link between functional exercise and survival, as
confirmed historically by the "fact" that when exercise needs
are not met (too much, too little, an absence or the wrong
kind), then "disease lurks!" (exclamation his). Certainly lack
of activity or too much activity (excess strain) can pose
negative results, but here he links "the wrong kind" of
exercise to that of disease or ill health.After addressing how natives achieved functional fitness
through hunting practices, the author then discussed
ancient methods of yoga, Tai-Chi, and then martial arts,
connecting the concept of "functional exercise" with
improving health and vitality of the mind and body, to
improve "man’s relationship with both external and internal
nature." This concept has now opened a second door for
the author’s "brand" of functional training and to denounce
methods that are different.Apparently, according to the author, today’s concept of
exercise (particularly bodybuilding) is wrong, since many
methods confirm to Newtonian thinking to produce an
"isolationists’ / reductionists’ point of view," in that we think of
only single muscles and not the body as a whole. Rather,
what we need is "system integration." This would mean
whole-body movement / participation of some kind. However,
bodybuilders do consider the look of the body as a whole,
and many exercises performed take into account body
coordination (or, at least, the coordination of several
muscles). Even the use of a single-joint exercise machine
causes its user to contract many muscles in an attempt to
brace the body and to generate greater body coordination as
muscular fatigue is reached. Further ignored is the fact that
it may be necessary to focus one’s attention on a single
muscle (for reasons of balancing development or function).
And, by doing so, this improves the system as a whole as
muscles are able to work and integrate better in more
dynamic activities, i.e., by strengthening the weakest link.The author claims that the exercise machine industry also is
at fault, as it breaks the body into separate parts or muscle
groups to be worked in isolation, "building on people’s
aesthetic desires rather than functional needs." It is well
known that no muscle can work in complete isolation, as
stated in the paragraph above. Nonetheless, exaggeration
is obvious in that many machines do train multiple muscles,
such as pulldowns, machine deadlifts and squats, leg
presses, chest presses, and shoulder presses, or that a
person can train for aesthetics as well as function. If a
person’s biceps can produce 50% more force as a result of
machine or dumbbell biceps curls that served to increase
both mass and strength, certainly that person’s biceps’
function has improved, and this has an influence on full
body functional ability.The author then claims that those who succumb to modern
isolationist exercise methods and influence suffer higher
incidence of injury. What proof does he offer? None.
Conversely, the author does not reference activities that
produce the highest forces (and greatest potential for injury),
such as explosive lifting, Olympic lifts, and plyometrics. In
fact, he does endorse Olympic lifting and plyometrics (within
reason) since they apparently mimic "natural" movement
better. He also recommends the higher risk of Swiss ball
exercises, with an attempt to balance and control weights in
an unstable environment. I do not recall the last time a
person needed to clean and jerk an object, jump multiple
times off boxes (sometimes with loads on the shoulders),
or to balance one’s self on a ball in activities of daily living.
Consequently, how do those activities mimic the "natural"
movements of walking, lifting items off the ground
(carefully), climbing stairs, or the unique and specific
mechanics of various sporting activities (outside Olympic
lifting)?The author continues by stating that there is limited value in
isolationist exercise approaches, which is why there is such
a divergence toward Tai-Chi and other "integrated" systems.
It should be obvious that any approach is limited in value
(since everything in the Universe is finite), and that includes
Tai-Chi, which does a poor job of optimizing muscular
strength and muscle development, two key aspects that
support "function" as we age. From my perspective, people
tend to diverge toward Tai-Chi because it is an easy means
of activity, and is more of a means of meditation and
relaxation than exercise. In any event, it has been
established that greater muscular loading and functional
improvement can be had with stable exercises as opposed
to unstable Swiss ball exercises. This only makes sense
since so much more effort is directed toward balance (and
paranoia of falling) during unstable exercises, together with
less weight and effort on the target muscles. However,
those aspects are ignored by the author.The author became more mystically vague when he stated:
"Historical analysis of the biological basis of movement
shows that even the ancient systems of exercise were
based on cosmic relationships, Mother Nature and our
relationship with her." He clarifies his stance by suggesting
that modern systems of functional exercise "see the body as
an integrated system, a synergy of the
physical-emotional-mental-spiritual energies and aspects
of realities." (I am aware of only one "reality"; that in which I
live.) I am uncertain how this differs from systems not
considered a "modern system of functional exercise." The
manner, method and intensity of my training, for example, is
governed by my emotions and mental outlook / motivations,
which affect my performance and any results that can be
achieved physically. My philosophy of life and how I view
fitness affects the spiritual aspect of that discipline. This is
true of any individual, no matter the method of exercise,
including the use of machines. The author sees it differently
and, apparently, we need to be lunging, balancing, and
rolling about on a ball for this
physical-emotional-mental-spiritual synergy to take place.Now, for an exercise system to be "functional," it should
meet the author’s criteria:1. It must support and improve life. Chronic (regular?)
exposure to "training to failure" is not a good thing in the
author’s eyes and serves only to "extinguish vitality." It is
ironic that many individuals (including yours truly) has
trained in this manner for many years, are strong, physically
developed and feel a great deal of vitality. It is not training to
muscular fatigue that is the problem, but the overall
demands that one is exposed to, including too much
volume and frequency. Nonetheless, training to failure and
believing in "no pain, no gain," according to the author,
"results in dysfunctional exercise and less functional
people." The idea of "no pain, no gain" is exaggerated,
although well meaning at one point in the history of exercise
(to get people to exercise harder). However, if a person can
increase strength and muscle to a greater degree (or even
to the same degree) by training to failure (without abusing
exercise in general), how would that result in less functional
people? How does greater / improved function = less
function?The author concludes by stating: "the by-product of modern
bodybuilding and these types of training mottos is a new
culture of fitness without health." Suffice it to say that a
person can be healthy without partaking in a regular fitness
program. "Healthy" generally means free from disease.
And needless to say that an intense exercise program that
improves blood cholesterol, blood pressure, resting heart
rate, cardiovascular endurance, heart resilience, strength,
muscle, and ADL function certainly is "fitness with health."
Moreover, the term "fitness" means "the quality or state of
being fit," and "fit" means "to be well adapted or suitable for"
(Oxford’s English Dictionary). Partaking in a fitness
program, to become "fit" (although some are better than
others) will result in positive health changes, even if a
method happens to be one of aesthetics primarily, i.e.,
bodybuilding.2. Functional exercise is always a means to an end (with
examples of gathering wood to stay warm, lifting stones,
and doing calisthenics in the army to stay "strong enough"
to fulfill duties). In other words, perform movement patterns
that are essential to your work or sports environment. I work
at a computer for the most part, and so perhaps I should
perform some keyboard typing overload exercises.
Sarcasm aside, most of us have enough strength to
complete daily activities, and to mimic those activities with
resistance often does us worse than good. An example in
sports would be sprinting with heavy weights attached to the
body with the notion that our sprinting will improve, although
sprinting mechanics obviously would alter under such
circumstances. Moreover, consider elbow flexion that
occurs when we lift an object, and the elbow flexion that
occurs during dumbbell or machine arm curls. Would the
latter not have a positive bearing on the former? Certainly it
would, but since it is not "exact" to everyday movements, the
author condemns such actions, and without realizing that
any "functional exercise" also is not exact to daily activities
(unless the same resistance and movement patterns exist,
and if so, it no longer would be exercise but activities of daily
living).The author talks around the issue of isolation training to
improve function by stating the following: "Training muscles
with isolation methods to achieve increased mass in
specific muscle is only functional if your goal is to compete
in bodybuilding competitions, or specific rehabilitation
procedures or as part of a well-designed
isolation-to-integration program." Certainly "isolation to
integration" could mean performing daily tasks and activities
better as a result of larger and stronger muscles that were
produced as a result of using machines or free-weights, as
has been done for several decades.He continues: "There must be a goal motivating the
selection of exercises or one cannot ascertain whether the
outcome is functional or dysfunctional." In the previous
paragraph he clearly acknowledges that a weak chain can
be made stronger by (greater) isolation, yet ignores its value
unless it can be proven that the outcome improves function
(in the individual’s best interests to achieve another goal). If
that goal is to feel better, look better, and function better,
then any exercise in any medium (free weight, machine,
rubber band, calisthenics, etc.) has that potential. The
extent to which that happens varies, thus depending on the
quality of movement and effort far more than how dynamic
(the use of several muscles in an unfixed environment) or
unstable an exercise happens to be.Moreover, a few things are wrong with the author’s
statement above. One, the ultimate goal may be aesthetics,
and there is nothing wrong with that, but pointless according
to the author since that aspect of a fitness program means
nothing to him. Two, injuries are the result of weak links,
and there is no better way of addressing this issue than
through means of specific exercise that is as isolated as
possible, whether through single-joint movements or not. It
is like working on an entire house when you know the
problem to be the support beams. If you need to strengthen
the support beams, then forget about the shingles or
windows. Three, function required in specific activity
requires practice of the specific activity to improve that ability,
whereas exercise provides general conditioning and
strength improvements that then support the specific
sporting movements. Hence, truly functional training
involves the specific motor skills of a particular activity, and
not movement patterns that "sort of" resemble an activity but
which uses different loads, different velocities, different
movement patterns, different balancing requirements, etc.3. Selection of an exercise or exercise regimen must
consider the desired outcome on all primary physiological
systems of the body (including hormonal, musculoskeletal,
circulatory, immune, thermoregulatory, visceral and
neurological). And "every intent and attempt should be to
improve the exerciser’s physiology through exercise, or the
exercise regimen can’t be considered functional." Please
explain how stabilizing on a Swiss ball while performing
dumbbell presses can account for all the primary
physiological systems, whereas working the muscles with
heavier resistance and with greater physical / mental effort in
a stable environment cannot.Moreover, it takes little effort to improve all these systems
even on the worst program (whether stable or unstable),
and so it goes without saying that improvement will occur in
all aspects to some extent. To what extent improvement will
occur depends on many factors more important than trying
to maintain balance while moving weights in the hopes that
you will not fall off a ball or wobble board as opposed to
using a machine, factors such as the quality and effort of the
program overall. Differences in results become obvious if
one were to compare a person who (purposely) puts forth
little effort while following the author’s "functional" workout
with rubber cables and Swiss balls as opposed to a person
who tries very hard with an Author Jones intense workout on
Nautilus or MedX machines. In this example it should be
obvious who will make the best changes, and the opposite
also would be true of a person who tries very hard on any
so-called "functional" program as opposed to a person
whose performance is lackluster while using exercise
machines.4. Selection of an exercise or exercise regimen must take
into account a person’s emotional, mental and spiritual
components. This statement is obvious, in that a properly
prescribed program takes into account the individual, but
the author suggests that "the expenditure of the life-force
energy on a leg press is not bringing exercisers closer to
complete well-being!" (exclamation his). Why should this be
the case with the leg press, or why should it not be the
case? There is no explanation behind his statement, but he
does disclose the following: "when an exercise program is
functional, it supports the collective needs of the living
organism and the body becomes progressively healthier,
which positively influences the emotions and the mind and
affording the spirit greater freedom of expression." What a
load! (exclamation mine). How is it that a person can
become one with the Universe by balancing on a ball or
wobble board, or by moving about while yanking on some
rubber bands or cable system, yet this cannot be achieved
on a leg press? What is the scientific evidence?The author concludes by stating: "The keystone of functional
exercise is that it improves the health and vitality of the
participant." Apparently, however, this is impossible with
machines or exercise modalities the author does not
consider "functional." Yet, if a person were to train only with
machines, and improve many aspects of health, such as
cholesterol levels, strength, muscle, heart health and overall
function, then that person’s health and vitality has
improved… and, the exercises must be functional.Brian D. Johnston is the Director of Education and President
of the I.teksty.R.teksty. fitness certification institute. He has written
over 12 books and is a contributor author to the Merck
Medical Manual. An international lecturer, Mr. Johnston
wears many hats in the fitness and health industries. You
can visit his site at http: / / www.ExerciseCertification.com for
more free articles.

#fitness #exercise #exercisescience #functionaltraining #coretraining
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***Is Your Personal Trainer Lying To You?*** It is the same unimarter UniMarter
***Is Your Personal Trainer Lying To You?***

It is the same in virtually every gym you visit.Lots and lots of people isolating their muscles for all
they are worth on flash machines in the hope it will
miraculously reduce problem areas on their body.What's more, they are often placed there by fitness
instructors and personal trainers, and such exercises
form the basis of their regular training sessions.LIESEssentially, wittingly or unwittingly, we are often
being lied to. The fitness industry needs to keep creating
machines that promise 'spot reduction'.It is a big industry and, in part, relies upon the innocence
of novice gym goers to maintain its profits.Now, obviously, some of the equipment is good. However, much
of it plain does not provide what it seems to promise.The Ab Cradle is an obvious example. It promises sculpted abs,
despite providing an easy option, by lifting the head with the
help of the hands as opposed to the core muscles doing the work.IF PEOPLE KNEW THE TRUTHIf people were told the truth (that, often, working with
your own bodyweight can provide better results) such
pieces of equipment might cease to exist.There will always be those who believe such things
however. This is, in part, due to gym staff perpetuating
such misinformation!It is certainly not all their fault though. People don't
go to the gym to be told how to breathe correctly and told
to avoid machines and use just their own bodies to train.NO!They want these 'figure changing' machines.HOW TO AVOID POINTLESS EXERCISES?Check out these points to make sure you get a good
workout that will actually be effective.1. If you have a fitness program written make sure the
instructor knows you want functional fitness that can
apply in other areas of your life (other than mirror
gazing!).2. On the whole focus upon big, compound, movements
that work more than one muscle group at a time.
Essentially, get your body working as a unit.3. The workout should have elements of C.V. and
resistance in it. For instance, if all your workout
contains is C.V. work you will never develop lean,
fat burning, muscle.4. Finally, learn to breathe properly and to use
your own bodyweight as your own portable gym!
The gym's not always available but your body IS! Learn
to use it effectively and it will never let you down.WHAT IS THE TRUTH?So, what IS the "truth" about gym equipment?Well, it is this.Used on its own, more often than not, it is NOT
going to give you the results you are after.Used as part of an holistic approach to fitness and
health it can have benefits but do not be fooled into
believing it is the "be all and end all" of developing
a good, functional, and aesthetically pleasing physique.(c) Tim Webb 2006Do You Want To Learn Deep Breathing Exercises For
Better Health, Laser Like Concentration, And Alleviation
Of Stress And Anxiety?If you answered a resounding YES then find out more here
http: / / www.BreathForSuccess.com

#health #fitness #truth #personal #trainers #instructors #ab #cradle #functional #muscle #breathe #
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***Give the Gift of Fitness This Year - teksty Buyer's Guide to H unimarter UniMarter
***Give the Gift of Fitness This Year - teksty Buyer's Guide to Home Exercise Equipment***

Ahh the holidays - time for family, good cheer and of course, those not-so-good, pesky extra pounds. Naturally exercise equipment becomes a hot item as the year draws to a close, and many will give it as a gift for Christmas, anticipating the recipient’s need for it in the New Year. Although it’s highly recommended to use a little tact when presenting fitness equipment as a Christmas gift to your spouse or significant other, this article provides other essential information that will help you in choosing quality products that will save you money while sparing your ego.Tips for buying home treadmillsTreadmills are perennial favorites when it comes to cardio equipment. The benefits they offer include improved cardiovascular fitness, movement and function. The disadvantages may be that they can be difficult to get used to initially and can be high impact for grossly overweight individuals or those with joint or bone pain.• Go with a brand name you have heard of like Smooth, Keys, Nordic Track, Reebok or similar.• Quite often with cardio equipment you “get what you pay for” so be willing to spend about $1000.00 + dollars for a lifelong fitness investment.• Check the warrantee – most quality manufacturers should offer a lifetime warrantee on the frame, (up to) 10 years on the motor, 1 year on the parts and 90 days on the labor.• Check the motor, aim for at least a continuous duty 1.5 HP or higher motor – a continuous duty motor ensures that regardless of pace, the output remains the same.• Consider the space you have available – most treadmills intended for home use fold up but some do not, check before you buy.• Consider the running surface area you will need too: if you are tall or some of the intended users are tall, then their stride length will be longer and you will need a longer belt (56 “).• Check the options you want like pre-programmed workouts like interval training, hills, fat burn etc. and for heart rate monitor compatibility if you plan on using one.Tips for buying elliptical trainersElliptical trainers have become very popular lately and for good reason. Ellipticals offer a zero impact, full body cardio workout and are very user friendly too.• As for treadmills, aim for a well-known brand with a good warrantee (lifetime frame, 2-3 years parts and 1 year labor).• Be prepared to spend about the same for a good elliptical as you would for a comparable quality treadmill.• Test it out if possible, an elliptical needs to feel “right” – does it suit your stride length, is the movement smooth and not jerky, is it easy to mount and dismount and will it fit in your allotted space?• Take into consideration that handles requiring you to push and pull will greatly increase caloric expenditure – so if you plan to use the elliptical machine to lose weight or get fit faster, this an important option.• Consider other options like: adjustable incline, pre-programmed workouts and heart rate monitoring.Tips for buying home strength training equipmentWhile in the past it may have been standard advice when purchasing home strength training equipment to buy a multi-station gym, the latest concept in the fitness industry however is functional training and functional training equipment.Functional training is a method of exercising that when it is performed results in increased human function. For example, performing squats with a pair of dumbbells in each hand will transfer and benefit functional activities and make activities such as getting out of a chair or car and lifting objects easier.Functional training equipment is hot stuff and includes items like adjustable cable columns, exercise / stability balls, medicine balls, adjustable dumbbells, rubber tubing and balance training products. All these products are extremely versatile and fun to use, making them an even greater value for money.• teksty stability ball is possibly one of the best and least expensive fitness gifts to give this season since they’re so versatile (use them as an exercise bench or chair) and also help to strengthen your core muscles, which are essential for improving posture and stabilizing your low back to prevent and permanently treat pain.• Adjustable dumbbells have become very popular too; their use for home strength training is limited only by your imagination; plus depending on your choice of model, allow you to select a weight anywhere from 5 to 50 pounds with the turn of a dial or a flip of a switch.• Balance training products are forecast to be the best sellers of all functional training equipment – items like foam balance pads, beams and rollers, wobble boards, inflatable discs and BOSU balls are fun to use and allow you to train your sense of balance and core muscles in functional positions like standing and lunging.• Medicine balls are a great value too – like dumbbells their use for strength and core training is limited only by your imagination but are also ideal for increasing sports specific power for the golfer or young athlete in the family. Some medicine balls bounce like a basketball while others have molded handles and even ropes attached to them making them even more fun and challenging.• Rubber bands and tubing are excellent for the budget-minded gift giver, since they are a portable source of resistance, incredibly versatile and simultaneously train core and limb strength.• Adjustable cable columns are a little expensive ($ 1 100 +) but are well worth the investment. The compact design and adjustable pulley allow for limitless sport-specific and functional exercises using “real weight” (not “bending rods”) that normally would be impossible with traditional home exercise equipment.If after reading this article you still feel more comfortable purchasing a multi-gym type piece of equipment, then keep in mind the following tips:• Aim for a quality brand name and check the warrantee – remember, “You get what you pay for”.• Test it out first if possible for user friendliness and movement feel – a quality piece of weight stack / cable equipment will feel comfortable and have a smooth and consistent resistance throughout - not jerky or stiff.• Consider purchasing a multi-gym piece that has a high and a low cable pulley, as this will allow for more exercise variety and enable some functional standing exercises like those available on the cable column.• Consider purchasing exercise equipment that uses your own body weight moving on a slide (e.g. Total Gym).Be leery of the “As Seen on TV” productsWhile some products promoted in infomercials are effective and a good value (e.g. Total Gym), be cautious of purchasing products that seem “too good to be true”, make exercise “a breeze” or that you only have to do 2 minutes a day to experience “huge” results.teksty classic example is abdominal exercise equipment. Everyone wants the sleek, sexy six-pack abs for the summer but don’t want to work for it - so savvy marketers (most who haven’t the vaguest idea about exercise anyway) think up clever ways for you to part with your hard-earned money to buy an essentially “useless” product.No ab roller, electric muscle stimulator, ab lounger chair or rubber band crunch board will ever provide the abdominals you desire - in fact using them exclusively may make any posture and back problems even worse. Nothing works more effectively to strengthen the abdominals than a sit-up or crunch performed with good technique. It may be that you already have a defined six pack concealed under several pounds of fat. The key is to lose the fat covering your six-pack to ‘reveal” your abdominals.No matter how many ab rolls / lounges and board crunches you do or how many electrical stimulations you use, you will never be able to “spot reduce” fat only off your stomach and hips. The myth of spot reduction is amazingly alive and well and marketed to the full extent when it is in fact, a physical impossibility.The best advice when leaning towards TV advertised fitness products is to use some common sense and do some homework. There is no magic pill or exercise machine available that will provide results without some work and sacrifice. Also know that if these products were all they were cracked up to be the whole population would be beautiful and slender and not predominantly overweight.So in closing, it is hoped that this article provided some basic pointers and tips when deciding on exercise equipment during the holidays or whenever. An informed and intelligent purchase of equipment that suits your needs can result in a lifelong investment in your health and wellness.David Petersen is a Personal Trainer / Certified Strength and Conditioning Specialist and Golf Biomechanic. He is the owner and founder of teksty.O.S.S. Fitness Inc. based in Oldsmar, Florida. More free articles and many of the products mentioned in this article can be found at http: / / www.bossfitness.comNOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and all LIVE website links as above.

#exerciseequipmentbuyingtips #fitnessequipmenttips #functionaltrainingequipment #treadmilltips
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***Machines vs Free Weights*** I am often asked, what is the unimarter UniMarter
***Machines vs Free Weights***

I am often asked, what is the best machine for me?, what is the best machine for this or that body part?. The answer that I always give is none. With the exception of a few specialized pieces of functional equipment, machines in your gym or home are designed to fit the mass population. So we go to exercise and are forced to contort ourselves into a machine that forces us to move in a specific pattern. The unfortunate fact is these patterns are almost always single joint movements (bicep curl). The problem with single joint movements is life involves multiple parts of the body functioning together. Any time isolation exercises are performed the joint and surrounding tissues are exposed to high stresses and loads. These stresses cause injurious forces to the tissues exposing the exerciser to joint and soft tissue damage.Sadly some of the most loved machines actually don’t work. I will list just a few of the most common ones, the first being the seated inner / outer thigh machine. What is not understood is the inner and outer thigh musculature are primarily stabilizers, and stabilizers need to be weight bearing to contract effectively, sitting to exercise them actually makes them weaker and does nothing for toning and shaping. Turn on the TV and you will see ad after ad for abdominal machines. Much research has been done and machines will make your abdominal muscles work, but the price is high. Abdominal machines cause very high stresses on the spine which will cause damage to the disks. No machine can ever make the core contract properly because as I have previously stated machines isolate and the abdominal wall like the hips was designed to stabilize and that is hard to do laying down. On of the most dangerous machines in the gym is the back extension. The spine has very little ability to move on it’s own, it is influenced strongly by the hips and abs. The spine musculature consists of stabilizers that serve to protect the disks, and the extensors of the lower torso. Just like the abdominal machines performing a hyperextension on a machine or bench can cause up to 1000lbs of compressive force on the spine, there are better and safer exercises.teksty rare commodity in health clubs today is floor space, and that is just what is needed for the best and most efficient types of exercise. In our next article I will go into detail how to exercise without expensive machines, decrease the risk of injury, and most importantly have a more effective and efficient workout. We go to exercise and are forced to contort ourselves into a machine that forces us to move in a specific pattern. Machines do not allow us the freedom to balance or to simply engage our ‘core’ muscles.What if I said that all you need to exercise efficiently, effectively and safely is a stability ball, some light free weights and a resistance band. The amazing part is that all this will cost you under $100 dollars. With these three things we can mimic and even improve upon any gym exercise with the added ability to activate more muscles with each exercise. Consider this, a chest press on a machine or bench uses roughly 8 muscles of mostly the chest, shoulder and arm. teksty chest press lying on a ball activates every muscle in the body, stimulates balance throughout the body, core control and stabilization of the shoulder and trunk musculature. Life and sports are not performed sitting down, why exercise sitting down. Try performing your exercises standing, initially on both feet with the knees bent, then progress to one foot or stand on a foam mat, anything to make the body work harder. While standing on one leg you can train almost any body part in a much more functional manner than a machine will allow. The exercises you can perform are limitless and if you start to get board simply integrate in the ball to increase and challenge balance and rotational control.At this point we must touch on the difference between rubber bands and free weights. Both are excellent mediums for resistance exercise that you must control in efficient and natural patterns. Bands allow you to mimic cable machines but if you have trained with bands before you know that the greater the movement the tighter the bands become. This means that the muscles work much harder at the end of the movement then at the beginning. Free weights stay consistent throughout the movements you perform with them, but they are gravity dependent. There are simply some exercises that can not be performed with free weights. Both bands and free weights are safe, effective and allow the user freedom of movement. Stabilizers must fire at all times, balance increases and the stresses on the joints are decreased because a machine is not dictating how you must move.The bottom line is simple. Most commercially produced gym equipment forces us to exercise in set patterns that require only single joint movements. This causes increased strain on the tissues surrounding the joint and on the joint it’s self. Life is not a single joint movement. It requires a symphony of balance, coordination, strength and endurance. Unfortunately none of those can be achieved on a machine. As a society we have become sedentary, we sit too much. Common sense dictates that we should exercise to counteract and correct the faulty postural patterns that we live in. The more muscles that we can activate, contract, at one time the greater the benefit from the exercise which means less work with more benefit. The bottom line is simply called functional exercise.Bryan Fass,BA, ATCL, CSCS, NREMT-P
Director of Training, Precision Fitness Personal fitness
Cornelius NC
http: / / www.ncprecisionfitness.com

#FunctionalTraining #Core #Stabilization #spine #abdominal
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***Cherries - The Next Wonder Fruit*** Cherries…teksty Sup unimarter UniMarter
***Cherries - The Next Wonder Fruit***

Cherries…teksty Supercharged FruitThe little red fruit that has been enjoyed by countless millions offer more than great taste.
Are cherries truly fruit for a healthy you? Recent studies have revealed that cherries offer an assortment of health benefits including the natural ability to offer relief from joint inflammation.So what makes the tasty red fruit so beneficial? The wonder of the cherry is the anthocyanins. According to research from Michigan State University tart
cherries contain anthocyanins and bioflavonoids, which inhibit the enzymes Cyclooxygenase-1 and -2, and prevent inflammation in the body. These compounds have similar activity as aspirin, naproxen and ibuprofen. Further investigations revealed that daily consumption of tart cherries has the potential to reduce the pain associated with joint inflammation. Many middle-aged and elderly consumers are choosing to drink cherry juice, eating cherries or consuming tart cherry pills rather than take over-the-counter medications to stave off the pain of joint inflammation.Linda teksty. Patterson is a living testimony of the soothing affects of cherries on her joint pain. “I enjoy crocheting and lately my hands have been so painful, I couldn’t crochet for more than about 30 minutes.”, says Patterson. In an attempt to find relief from her pain, she located Fruit Advantage Tart Cherry capsules, a supplement made from red tart cherries. “The first night I took just one Tart Cherry capsule and by morning my hands felt so much better.”, says Ms. Patterson.Not only are cherries a great way to maintain a healthy body they are a natural product. According to Andrew LaPointe, Director of Marketing for Traverse Bay Farms, “many of our customers are looking to eat healthier and fruit products fit this trend. It’s certainly better than fast food.” Traverse Bay Farms sells Fruit Advantage Tart Cherry capsules and cherry juice concentrate.

#cherries #gout #jointinflammation #jointpain #arthritis #vioox #functionalfood #cherryconcentrate
@unimarter UniMarter Blog@unimarter
ponad 2 tygodnie temu
***Tart Cherries - Natural Cox-2 Inhibitors, Now Available in One unimarter UniMarter
***Tart Cherries - Natural Cox-2 Inhibitors, Now Available in One teksty Day Softgels for Arthritis and Gout***

After nearly 4 years of research and development, Flavonoid Sciences of Traverse City, Michigan had created a proprietary new supplement called CherryFlex, a Softgel Capsule made from whole fruit. CherryFlex Softgels are marketed worldwide by Brownwood Acres Foods, and each Softgel Contains 100 mg Anthocyanins, 20 mg Flavones and 30 mg Tannins.With Antioxidants, Melatonin, Anthocyanins and two important flavonoids -- Isoqueritrin and Queritrin, tart cherry products are being taken by thousands for relief from gout, fibromyalgia, arthritis and joint inflammation.Daily consumption of CherryFlex Softgels is the easiest way to enjoy all of the health benefits of Tart Cherries. Medical research has shown Tart Cherries to contain anti-inflammatory Cox-2 inhibitor compounds called Anthocyanins.Many people are reporting arthritis, gout and fibromyalgia relief from taking Tart Cherry products. Recent studies show that the antioxidant compounds in Tart Cherries may be 10 times stronger than Aspirin or Ibuprofen in relieving arthritic pain.In addition, Tart Cherries contain Melatonin which helps with the bodies sleep rhythms and Perillyl Alcohol, thought to shut down the growth of cancer cells by depriving them of the proteins they need to grow.Nutraceuticals like CherryFlex are being recognized as safe alternatives to pharmaceuticals. Visit the Brownwood Acres website and read about how Tart Cherries may offer inflammatory relief. The website lists numerous testimonials from customers as well.Brownwood Acres is a family business that began as a honey stand during the sugar rationing of World War II. Over generations, the de Tar family built the company into a specialty food and gift merchant, producing homemade products from neighboring orchards--including jams, cherry salsa, cherry barbeque sauce, and its famous cherry butter. In light of recent medical interest in antioxidants, company president Steve de Tar has revamped the business into a nutraceutical manufacturer. Its tart cherry, pomegranate, and blueberry juice concentrates are sold in Kroger grocery stores, as well as in health food stores and through the company's website.Today, the sales of CherryFlex and Wild BlueberryIQ softgels are driving the company's growth. Brownwood Acres Foods, Inc. won a coveted place on Inc. Magazine's 2004 list of America's 500 fastest growing private companies.

#COX -2 #CHERRYCAPSULES #SOFTGELS #CHERRYPILLS #NUTRACUETICALS #FUNCTIONALFOODS #GOUT #CHERRYJUICE #TART
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ponad 2 tygodnie temu
***What Is Fat Burning Food and 5 Ways To Implement It Into Your unimarter UniMarter
***What Is Fat Burning Food and 5 Ways To Implement It Into Your Diet***

Many people (especially on the net) claim that you can eat fat burning food exclusively and lose weight. While I do support the idea that it's not how much you eat when trying to lose weight, its what you eat - I do not support the idea that if you eat a lot of strawberries almost to the exclusion of other foods, that you will lose weight. In fact I have heard stories where people have actually done this, eaten a lot of strawberries and pineapple because their friend said that they would help them lose weight, only to find that they'd gained weight.Unfortunately, it's just not true that you can eat a certain food and it will help you to lose weight. There are foods such as nuts, tea, milk and medium chain triaclyglycerols and diaclyglycerols (dietary fats) that they are researching at the moment that could be considered functional foods for weight maintenance and prevention of obesity but at the moment no conclusive evidence exists1.That's not to say that eating indiscriminately is alright either. The message about fat burning food, that I want to get across is much different to eat this and you'll lose weight. I want to define for you my view of what fat burning food actually is. There is so much speculation that to the average joe blo that wants to lose weight, it's hard to choose the fact from the fiction.So here is my definition of what fat burning food actually is, this definition is based on my reading of the current applicable research:Fat burning food is food that have high water content, high fiber content and high micro-nutrient content, but losing weight will also be dependent on how much the food itself has been processed, the glycemic load of the food, the portion size and how satisfying the food itself is. To add to this, lowering your total energy intake (how much calories you take in) may be dependent on how much variety you have in your diet within the food groups themselves. Sounds complicated doesn't it - well thankfully, when put into practice, it's not really. You can find a simple diagram here that explains it more simply.Now, many people (such as the low carb supporters) are going to disagree with this definition - that's fine. I don't want to get into that right now - that's another article in itself.So what makes me think that food high in water, fiber and micro-nutrients make it fat burning ? Well a paper written by McCrory et. al in 2000 examined recent research in this area and found that energy densities of food had at least a direct and indirect affect on total energy intake.2. Foods that have a high amount of water usually have low energy densities and contain a low amount of energy per unit of food.So implementing these fat burning food dietary guidelines into your diet can go a long way to reducing your total energy intake and giving you a bigger chance to maintain an energy deficit (consuming less calories than you are expending).So HOW do you implement these dietary guidelines into your diet? Follow these five simple steps:1. Don't try and implement all the guidelines at once. First replace high energy dense foods (french fries) with low energy dense foods (apple). Once your body seems O.K. with that change, then go onto the next. Look at how much food you're actually eating - if your portions are way to large - then start reducing them in small amounts until your body is satisfied with the correct portioning. In many cases when you implement one of these guidelines, you will be inadvertently covering another.2. Don't be lazy - make your own fat burning food. If you are a big fan of ready to made meals and snacks, its time to start making your own. Many pre-prepared meals are high in salt, and many pre-prepared snacks are either high in fat or high in sugar. So make your own, then you'll only have yourself to blame if there is something unhealthy in it.3. For healthy eating, choose at least 3-5 vegetables and 2 fruits you love and eat them every single day. If you get sick of them, add variety and choose new ones.4. Eat wholegrain cereal based foods. Many of these foods have a low glycemic index, which will help keep your blood glucose level stable.5. Limit saturated fats and replace these with unsaturated fats. Many foods that are high in saturated fats, taste good and may satisfy at first, but also have high energy densities, that is they have a high amount of calories per unit of food. So watch your fat intake, it should be no more than 30% of your total energy intake.So, I know that it all seems a bit over the top, but implement them slowly, and surely. With diligence and patience, weight loss will not seem so much of a battle. When you combine these fat burning food techniques with exercise (the other side of the weight loss battle), success will be attainable for most people.3References:1. Marie-Pierre St-Onge Dietary fats, teas, dairy, and nuts: potential functional foods for weight control? American Journal of Clinical Nutrition, Vol. 81 No. 1, 7 - 15 January 2005.2. McCrory MA, Fuss PJ, Saltzman teksty, Roberts SB. Dietary Determinants of Energy Intake and Weight Regulation in Healthy Adults J Nutr 2000;130;276S-279S.3. Note: Discuss any changes to your diet and weight loss techniques with your doctor or dietician. This article is for educational purposes only, and should not replace an individual consultation with a weight loss professional such as your doctor or dietician.Copyright @ 2005 Jenny Mathers All Rights Reserved.Authors Bio: Read the full list of fat burning food healthy eating tips at Savvy Fat Burning FoodWebmasters If you use this content, a live link to http: / / www.savvy-fat-burning-food.com is compulsory. I do check for those who use our articles without links to Savvy Fat Burning Foods, so be honest - otherwise you will be in violation of copyright law and terms of use of this article. For more information, click here.

#fatburningfood #fatburningfoods #weightloss #functionalfoodsforweightloss
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ponad 2 tygodnie temu
***How to Get Rid of Stomach and Bowel Problems*** Many peop unimarter UniMarter
***How to Get Rid of Stomach and Bowel Problems***

Many people suffer from unpleasant symptoms from their stomach, like: Constipation, diarrhoea, bloating, cramps, inflated stomach, acid eructation and pain related to such functional problems. This kind of symptoms most often originates from a colon made dysfunctional by bad lifestyle habits. Here are some simple lifestyle advices that may help you get rid of these symptoms.- Eat food with high plant fibre content. Fibres from the food stimulate the movement of the intestines, and especially of the colon, and help you avoid a stuffed bowel. Whole, unrefined cereals, whole corn bread, vegetables and fruit will often give you the fibre you need. To get even more fibres, you can add some brand to your daily diet.- Some herbs or spices can help your intestines to work more efficiently, for example peppermint, buckthorn bark, sienna, cayenne or ginger. However, too much of hot spices can irritate your intestines.- Drink enough water. teksty too little water intake will make your stomach content hard and dry, and your intestines will then find difficulties moving the content along.- One or two cups of coffee or tea each day can help your stomach work better, but very much coffee or tea will give you stomach problems.- Eat enough, but not too much fat. The right amount of fat in your food will help giving your stomach content the right consistence. Most of the fat you consume should be a mix of fat from sources like olive oil, fish, rape, nuts, sunflowers and almonds.- If you suffer from hard stool or constipation, taking for some days a couple tablespoons of linen seeds can help. Suspend the seeds in a glass of water and let it lie in the water some hours before stirring up the content of the glass and drinking it. You can blend a couple tablespoons of brand together with the linen seeds in a glass of water to get the effects of both these remedies at the same time.- Do not eat too much, but neither too little, and eat at regular intervals. Four meals a day is usually optimal for most persons.- Don't eat in a hurry, and chew your food well before swallowing it.- Get some physical exercise each day.- Take some time each day to stress down. Meditation is a good method of achieving mental rest.- Consume some products containing bacteria helping digestion. teksty healthy colon contains bacteria that help the end part of the digestion process. Yoghourt or other types of fermented milk will provide your colon with seeds for good bacteria. If you do not tolerate milk, or your colonic microbial content needs special attention, you can use products on the market that give a high supply of good bacteria seeds.- If pure lifestyle measures are not enough to regulate your intestinal function, certain natural products you can find in the market may help. These products typically contain fibre and herbs that stimulate your intestinal functions, oily or mucous substances that lubricate your intestinal content, seeds for digestive friendly bacteria, or herbs that relax cramping.- Stomach problems may also originate from hypersensitivity against food types, for example against milk or wheat, or from diseases that need treatment. If simple measures do not help after some days, the problem should be medically investigated. Some people suffer from hypersensitivity against the protein gluten in wheat and other cereals. To confirm or disprove this type of hypersensitivity, a medical investigation is needed.Even though the listed measures should help you get rid of functional stomach problems in some days, the problems will return in some time if you do not change your eating and lifestyle habits permanently and begin exercising on a regular base.Knut Holt is an internet consultant and marketer focusing on health items. TO FIND natural medicines against digestive problems, allergy, asthma, acne, eczema, rosacea, scars, wrinkles, over-weight, hypertension, heart disease, hypothyroidism, hemorrhoids, depression and other common health problems, PLEASE VISIT:----http: / / www.panteraconsulting.com / salg2.htm----Free to reprint with the author's name and link.

#how #to #get #rid #of #aleviate #cure #functional #bowel #colon #stomach #problems #pain #cramps #bloating #inflate
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ponad 2 tygodnie temu
***Liver Problems - What are the Symptoms?*** Liver problems unimarter UniMarter
***Liver Problems - What are the Symptoms?***

Liver problems can range from mild liver congestion to a serious liver disease. Depending on the problem, many people are unaware they have a liver problem and may only have vague symptoms. One of the most common symptoms is chronic tiredness. These people generally feel lethargic and sluggish during the day, especially in the morning.Due to the fact that the liver is one of the hardest working organs in the body and has many roles, there are a number of problems that can occur with the liver. The three main categories these problems fall into are:1. Disease of the liver cells2. Problems producing or secreting bile3. Problems with detoxificationHow do you know if you have a liver problem?Tests are available through standard pathology labs that measure liver enzymes, total protein, albumin and bilirubin. Although these tests are called liver %u2018function%u2019 tests, they indicate whether the liver is damaged rather than how it is functioning. In other words, they are used to detect liver diseases, such as hepatitis and cirrhosis as well as liver cells being damaged from viruses, bacteria, alcohol, drugs and so on. These tests are not useful in detecting mild problems with liver congestion and sluggish detoxification. This is best done by observing your symptoms. However, it is important to consult your practitioner and have the tests performed anyway, just to rule out the possibility of liver disease.An ultrasound can detect if there is a blockage in the bile duct. This is most commonly caused by the presence of gallstones in the biliary duct. It is estimated that around 10-20% of people over 40 years of age have gallstones and their presence is linked to a high fat, low fibre diet. The presence of gallstones in the bile duct typically causes nausea and pain. Bile flow can also be impaired through the liver, however this can be difficult to detect with standard testing.General symptoms that can indicate a liver problemFeel tired and unrefreshed when you wake up
Energy levels fluctuate throughout the day, with your tiredness becoming worse around mid-morning and / or mid-afternoon
Difficulty losing weight
Frequent headaches
Bad breath, digestive problems, bloating, gas, indigestion
Allergies and intolerances to foods that are worsening as time goes on
Reactions to many chemicals including cleaning products, petrol, paint, perfumes, bleaches, etc.
Problems digesting fatty / creamy / oily foods. They can make you feel unwell, nauseous or cause heart burn and reflux
teksty yellowish tinge to the skin, eyes and palms of the hands
Reactions to drugs, in particular headache tablets, antibiotics and anti-histamines
An intolerance to alcohol. Either you get drunk very quickly or you have bad hangovers that are out of proportion to the amount of alcohol you have drunk
Caffeine gives you a strong buzz and can keep you awake for hours
When you eat asparagus, you have a funny smell in your urine
Skin problems such as acne, eczema, psoriasis, general rashes, itchy skin
Hot flushes that feel as if they rise up from the torso towards the head
You frequently wake up around 1-3am in the morningPlease note: The information in this article is not intended to take the place of a personal relationship with a qualified health practitioner nor is it intended as medical advice.Alison Cassar is a naturopathic practitioner and nutritionist and runs a busy clinic in Sydney, Australia. Her particular interest is chronic tiredness as it's a very common presenting symptom in clinic. Her website and e-book http: / / whydoifeeltired.com / explores the many causes of tiredness as well as solutions and prevention.

#tired #tiredness #chronic #energy #liverproblem #function #bile #detoxification #digestion #fatigue
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