Recovery Time Is a Major Factor of Success in Weight Training

Recovery time after a weight workout is importantHitting the gym hard on a daily basis is the norm for many people whether you are training for a competition or just to push yourself to become the best you can be, recovery is a major factor for success. After a grueling workout session it may take several days to feel energized enough to get back at it. With a little adjustment to your exercise routine, you will always feel ready to hit the weights.

To begin with, you don’t have to train for hours on end. According to the National Strength and Conditioning Association (NSCA) the two main factors that cause poor recovery time is over training and under recovery. This doesn’t mean that you can’t give it your all while pumping iron. You just don’t want to go too intense for too long. Two options to control your recovery time are, volume reduction of your lifting and add weight to your lifts slower. These two adjustments will allow your body to adapt in the proper amount of time. Lifting heavy is not out of the question but if you take more time to build up to heavier lifts, injury chances are reduced and proper form is focused on as well. It’s not how much you lift but how you lift that counts. Nutrition is another key factor in recovery. It’s best to eat 20-30 grams of quality protein and 10-15 grams of fast carbs approximately 30 minutes after your workout. This could be something as simple as a protein shake and a piece of wheat bread. This will feed your muscles and balance glycogen storage.

Lastly, try to get at least 7-9 hours of good sleep every night. Getting to bed at the same time every night to ensure enough sleep is key. If that isn’t possible, catching a quick nap during the day will certainly help. As much as you want to “give” during your workouts, replenishing your worn out muscles after the gym will boost your energy reserve for the next workout.

High Fiber Foods May Improve Lung Health

High Fiber FoodEating a healthy diet rich in protein, carbohydrates and quality fats goes hand in hand with consistent exercise. Implementing these two basic ways of life can keep you feeling your best. With all the fancy workouts and diets, the one weak link can be your lungs. Since we need oxygen everyday, having healthy lungs is a must. Unfortunately, doing anything to directly benefit the lungs is not that easy since there aren’t many options. The best way to boost lung health is by quitting smoking if that is an issue. Even those who don’t smoke can develop a problem called COPD or chronic obstructive pulmonary disease. This is a worldwide problem that can severely limit the efficiency of your lungs.

In order to study the lungs and ways to boost lung health, a researcher at the University of Nebraska Medical Center set up a program to survey data from over 1,900 people aged 40-70. Each person answered questions about their diet and lifestyle including a physical exam.

The researchers wanted to see how a high fiber diet affects lung health. We all know that eating high fiber foods such as grains, fruits & veggies has definite health benefits. Fiber helps control weight, regulates bowel movements, reduces diabetes & heart issues and lowers cholesterol. Once all the information was taken, the group was divided into 2 sections. One group ate 17.5 grams of fiber per day and the other group ate 10.75 grams of fiber per day. After all of the data was adjusted for age, weight, demographics and starting health conditions, the group who consumed more fiber had much better lung function. 63 percent of the high fiber showed normal lung activity compared to only 50 percent of the low fiber group. Even though more research is needed, this study shows that eating a high fiber diet can help boost health from the way we look to how well we can breathe. Whether you have lung problems or not, eating plenty of fiber will boost your daily health and well-being during all activities.

High Blood Pressure Can Cause Many Health Issues If Left Unattended

High blood pressure can cause many issuesMost people are conscious of their health and well-being. You may pay attention to how your clothes fit, how your skin and hair look or how fit your body looks in general. Being mindful of these things is great and it keeps you in tune with your health. However, one of the major aspects of health can go overlooked by many. I’m talking about monitoring and keeping blood pressure in the healthy range. Since high blood pressure diagnosis is based on taking your blood pressure, a problem can go undetected for years. Unfortunately most symptoms don’t pop up until it’s too late and the body has sustained some type of damage.

Normal blood pressure readings have been changed a little in the past decade but normal is 120/70-130/80 depending on age. If blood pressure is elevated and nothing is done, the body can and does suffer in a number of ways.

  1. Heart attack occurs when the flow of oxygen rich blood to the heart becomes blocked. This can damage the heart and cause immediate death.

  2. Stroke occurs when the same flow of oxygenated blood is blocked from the brain. Sudden weakness, numbness in the face and slurring of speech are a few symptoms.

  3. Eye damage is sustained when high blood pressure causes the blood vessels of the eyes to burst. Vision changes or sudden blindness are the first signs of trouble.

  4. Changes in cognition can happen over time when high blood pressure is overlooked or ignored. This can affect memory, focus, and speaking in general.

These are only a few problems that high blood pressure can cause. Eating a healthy diet, adding a supplemental booster such as a transdermal skin patch, getting daily exercise and paying attention to the warnings signs can save you from the “ silent killer” known as high blood pressure.

Heat Exhaustion and Heat Stroke Can Be Dangerous

Heat stroke and heat exhaustion are two issues caused by exposure to high temperatures and sun. They can be very dangerous and lead to death if not attended to.Fun in the sun is the normal for many people, especially during the warm months. Whether you are running, walking or just working outside, it is very important to pay attention to your body and how you are feeling.

Heat stroke and heat exhaustion are two issues caused by exposure to high temperatures and sun. They can be very dangerous and lead to death if not attended to. According to the CDC, hot temperatures and humidity kills over 600 people each year. In order to protect yourself you must know the difference between the two and the symptoms to watch out for.

Heat exhaustion is less serious but can develop into something bad very quickly. Heat exhaustion symptoms start with muscle cramps, rapid heart beat, weakness, dizziness, headaches and fainting.

Heat stroke usually starts off with exhaustion symptoms. As heat stroke worsens the body temperature climbs above 104 degrees, racing heart, confusion, slurred speech and even coma can become your immediate problem. The 2 types of heat stroke are exertional, which happens when people are outside in the sun working or exercising and non-exertional, which occurs when people are in a hot house or car. As the temperatures climb without relief, heat stroke can become deadly very quickly. Older people, very young and sick people are at the highest risk. If you ever have any symptoms of heat stroke, get to the doctor right away. It only takes a couple hours for the organs to become damaged and shut down. If you are feeling over heated get to the shade, drink plenty of cold fluids, run cold water over your body or get to a cool room. While these “fun in the sun” dangers are not new, you must be cautious of becoming very sick very fast. This also holds true for pets and animals. Plenty of cool water and shade is a necessity when the temperatures start to climb. In the end, a little common sense when you are outside in the sun or in a hot confined area can be the difference between life and death.

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