Sunday, January 31, 2021

Friday, January 29, 2021

What Is A Fragrance Sensitivity? Natural vs Synthetic?


I'm sure some of you have this same experience.  You are walking through the mall and you see one of those shops that offer all sorts of goodies like shower gels, light refreshing sprays and as you enter the store, your nose begins to clog up and you sneeze. Not just one time, but multiple times and rather than continue in, you turn around and leave. You probably have a fragrance sensitivity.

A sensitivity does not mean you necessarily have an allergenic reaction since fragrances are not usually considered allergens but they are irritants.  Because they are irritants, they may trigger reactions similar to allergenic reactions.  The big difference between an allergen and an irritant is that an allergen causes your body to release chemicals to fight it while an irritant just causes your eyes to water and your nose to drip. It is estimated that approximately 30 percent of the population has a sensitivity to fragrances. 

There is also a debate in here about natural versus synthetic fragrances.  Some people will tell you that fewer people have reactions to natural scents while others will tell you that it makes no difference.  In general natural fragrances are defined as being made from plants via distillation, expression, or extraction. Only natural fragrances can be used in products labeled natural.

Since natural fragrances are made from plant materials, there is a possibility that more people will react to various ingredients just as they might in their daily life. 

On the other hand, synthetic fragrances are made from chemicals that are not always from natural substances. The biggest differences between synthetic and natural is the cost, how they are made, and the type of consumer.  In addition, many companies use synthetic ingredients to make fragrances more complex and last longer.  

Furthermore, synthetic scents are created to imitate natural scents. Sometimes synthetic scents carry many of the same chemicals as the natural ones but they are mixed with other ingredients to create the same scent. There is usually a lot of research and development for every synthetic scent but once the formulas are created, they are much easier to produce in quantity while costing less. 

Some synthetic scents are synthesized in the lab but they only modify the chemical structure of natural materials so this method straddles the line between natural and synthetic.  In addition, companies will sometimes create synthetic alternatives to rare plants or animals rather than deplete the natural supply even further.

My view is to use those scented items I can without reacting other wise I use scent free or fragrance free items. I don't pay attention to whether they are natural or synthetic but it can't have a heavy smell.  I prefer something with a light scent, almost light enough to tease the nose with "Am I really here?". Anything heavier and I react.  Let me know what you think, I'd love to hear.  Have a great day.

Wednesday, January 27, 2021

Serums vs Essences vs Toners. What's the difference.


If you are anything like me, you use a variety of serums, essences, and at least one toner but you've probably wondered if there is a difference.When I was growing up, toners were used to cut down on the oil on you face so you could reduce your acne and toners tended to be quite harsh but that isn't always true today.

Today's toners tend to be much more gentle and more balanced.  Toners have been used to restore the skins PH balance and get rid of the bits of dirt and grease your cleaner missed.  Since cleansers are gentler and milder, one doesn't need to use a toner but there are so many more toners available.  One can get a toner that hydrates the skin, controls oil levels, or brighten your skin.  Many skin care lines design a toner to work with the cleansers and serums for better results.  

On the other hand, an essence has fewer ingredients than found in a serum and they aren't as concentrated as in serums.  The job of the essence is to prepare the skin for the next step and help regenerate the skin keeping the cells turning over so one looks radiant instead of dull. It is thinner than the serum and should be put on after the toner to prepare the skin for the serum.

As stated earlier, serums tend to have more ingredients that are more concentrated.  A serum can do a general job or focus on brightening, anti-aging, acne, hydrate, or so many other things.  The serum tends to be a bit thicker and comes in a smaller bottle with an eye dropper.  As a matter of fact, the differences between essences and serums has become more blurred so they are pretty much the same thing now for many products. 

Usually when looking at essences and serums, you might run into something called an ampoules which is similar to essences and serums but is described as a supercharged serum.  An ampoule has higher concentrations of ingredients and are only meant to be used for a limited period of time to take care of a specific problem.  If you have extremely sensitive skin, you might be better using only essences because serums do have higher concentrations of active ingredients which might irritate sensitive skin. 

It has been recommended that rather than using tons of different serums, essences, ampoules, and toners, choose the one that meets your skin needs the most based on the ingredients list.  Once you determine which ingredients your skin needs, then choose a product based on your skin type, and look at the texture of the product.  Do you want something thin or thicker, light, or heavy?  Once you've found your products, the best rule of thumb is to apply the wateriest to the thickest. Always remember, if you don't like something, you can always try another one until you find what works for you.  

I admit, I use the toner, essence, serum, actually a couple of serums because one is for hydrating while the other has Vitamin C, a cream and sunscreen.  Aside from the fact it feels good on my skin, I also feel as if my skin is being protected.  Let me now what you think, I'd love to hear.  Have a great day. 

Monday, January 25, 2021

Once Or Twice A Day?


When I was growing up, my mother told me to wash my face with soap and water at bedtime and to make sure I use a good face cream afterwards.  A few years ago, my sister introduced me to Korean skincare and they recommend a person wash their face twice a day while using an oil based cleaner followed by a foaming cleanser. 

I've read articles where they recommend certain mild products be used once a day while others say you need to wash once in the morning to remove the dirt and dust from sleep and once at night to remove your makeup and grime from your daily life.

Well the answer to the question of washing your face once or twice a day is definitely - It depends on you and your skin.  Most people can manage twice a day as long as they use gentle cleansers followed by a good moisturizer but if your skin is super dry, once a day is fine.

Furthermore, if you exercise to the point of sweating, you might want to give your skin a quick cleansing so your pours don't get blocked.  Be warned though, it is possible to wash your face too many times which can dry out your skin. If you suffer from acne, you need to be careful about the cleaner you choose but again, it boils down to what works best for your skin.

The one recommendation I came across again and again, is that one needs to use a gentle rather than a harsh cleaner.  Everyone agrees that people should read the ingredients list to make sure that the cleanser does not contain sodium lauryl sulfate, alcohol, or fragrance.  

Sodium lauryl sulfate is often added to facial cleaners so that it foams.  If your face feels squeaky clean after using a facial cleanser, there is a good chance this is one of the ingredients.  Furthermore, this particular ingredient can significantly dry out skin to the point of causing flakiness because it removes your skins natural oil. This particular ingredient is often found in engine degreasers and garage floor cleaners so it can be quite harsh.

Unfortunately the term fragrance can refer to any one of hundreds of chemicals that can also dry out the skin or cause allergenic reactions, headaches, and more.  In reality, fragrances add nothing to the effectiveness of the cleanser so it is better to look for a fragrance free facial cleanser. Of course, alcohol is often added to thin out thick mixtures and can dry a persons' skin out too much even if it is too oily.  Alcohol such as isopropyl alcohol, SD alcohol 40 and ethyl alcohol break down the natural oils which is something you do not want to happen.

There are five things to look for when looking for a facial cleanser.  First, know your skin type.  Is it sensitive, dry, oily, normal, or combination.  Second, read labels.  Make sure the product purchased is made for your type of skin and for your situation.  If you are inside all the time, you don't want a product designed to remove sweat and oil from someone who works outside.  Third, read labels to make sure the product does not have sodium lauryl sulfate, alcohol, or fragrance.  Fourth, keep a journal to record the name of the product and how you reacted to it.  Did it make your skin better or worse?  Finally, talk to friends, to salespersons, read reviews, ask questions, so you know more.

I read recommendations on facial cleansers and have even tried some but I have ended up with my list of don't ever use again.  One cleanser based on multiple recommendation, sounded really good.  I tried it but discovered I can't use it because it made my skin breakout in a way it hasn't since I was 16.  I threw it out. I read, I try, and I decide but I found my preferred brand and type and will stick with it.  let me know what you think, I'd love to hear. Have a great day.

Friday, January 22, 2021

Using Foam Rollers Before And After Exercising.

One of my students brought a foam roller to class and in the middle of class began using it.  He said it was great for his back and made it feel better.  I wondered how well they worked for backs or perhaps after an exercise session. 

The use of foam rollers is classified as self-myofascial release system.  Foam rollers can help relieve tight muscles, soreness, cut down on inflammation, and increase range of motion of joints.  It is recommended that people incorporate the use of foam rollers in a warm-up at the beginning of a workout or during the cool down at the end.

It is possible the use of a foam roller when used during the cool down segment of a work out can delay muscle soreness especially if the roller is used regularly.  In addition, using the foam roller with static stretching at the end of the workout is more effective in increasing the range of motion rather than just using static stretching or foam rollers. When used as part of the warm-up, it can improve mobility without decreasing athletic performance. 

Although there is research indicating one can use foam rollers to reduce back pain, one must take care so as not to injure the back.  If you want to use a foam roller on your back, the roller should be parallel to the spine and you roll it side to side rather than having the roller perpendicular to the spine.  It is also recommended one not use foam rollers if you have a serious injury.  Do not use them on joints, such as knees or elbows since it can hyperextend them or cause damage.

The foam roller is a good way to stretch various parts of the body.  Use it with your calves to help release the tenseness in the muscles and improve ankle mobility which decreases potential injury, while improving sports performance.  It can also be done first thing in the morning to get rid of any ankle stiffness or if you've been sitting too long.

When foam rollers are used on hamstrings, it can help improve hip mobility while decreasing stress on the lower back and improve sports performance.  If you use the foam rollers on the quads at the front of the leg, it can improve flexibility of the knee and hips,  and decreases the stress on the knee cap.  As mentioned earlier, foam rollers can ease lower back pain if done properly. Furthermore, it is great to use foam rollers on the outside of the thigh area, especially for women because they have tighter outer thighs.  When the foam roller is used on the outer thigh between the hip and the knee, it can decrease the amount of stress experienced by those muscles.  

When foam rollers are used in the shoulders and sides, it can relieve the built up stress of the upper back and shoulders area.  It eliminates muscle knots by decreasing the tightness of muscle fibers and releasing stress.  Finally, the foam roller when applied to the rear end, activates various layers of glutes, improves blood flow, making you more stable.  

The use of foam rollers can help release stress from head to toe.  Let me know what you think, I'd love to hear.  Have a great day.

Wednesday, January 20, 2021

Are Ice Baths After Exercising A Good Idea?


Recently, I've run across information on enjoying an ice bath after exercising.  Although, I hate cold weather, or cold baths, I've read conflicting information on ice baths.  Ice baths are also known as cold water immersion where the athlete immerses themselves in an ice/water mixture.  The idea is that a person uses the ice bath to reduce muscle pain and soreness after a good workout.

The temperature of the ice bath should run between 50 and 59 degrees. One should only immerse themselves in the water for 10 to 20 minutes, no more.  This type of bath has been used for decades but there has been some recent research indicating that it may not be as good as believed.

It has been believed that the ice bath encouraged a faster recovery while reducing muscle and tissue damage, and improved function. Specifically, the theory went the ice bath constricts blood vessels, flushes wastes such as lactic acid, decreases a person's metabolism, and reduces swelling.  Unfortunately, current research does not fully support the idea. 

In fact, there are indications when using an ice bath after a good workout, can decrease inflammation, slows down muscle growth, and can delay muscle regeneration.  This is not good for those who are trying to increase muscle size and improve strength.  Furthermore, there are some potential side effects to using ice baths.  Due to the low temperature of the ice bath, it is possible to experience hypothermia, undergo nerve damage, or experience pain.  In addition, there can be some other issues if a person has cardiac issues, or diabetes.

The other problem with using ice baths is that the coldness can stiffen muscles if a person stays in the water too long.  That is why it is recommended that people enjoy a hot shower, or hot drink within an hour of getting out of the cold water. Rather than using an ice bath, athletes should use an active recovery or perform low intensity activity.  One could enjoy a massage, or a nice soak in tepid water around 75 degrees because it won't cause hypothermia.

In the last few years, researchers have been looking at as many studies as they can on the effectiveness of ice baths as part of recovery after an intense workout.  The reality is that none of the studies fully support claims made for the use of ice baths.  Many of the studies have too small a sample size while others focus on athletes within a certain age range.  

At the moment, it is suggested that if people want to use ice baths to see if they work for them, they should get the OK from their doctor.  Next, someone should be there monitoring them in case off emergency, and wear clothing.  Be sure to start with only a few minutes and work your way to 10 or 15 minutes.  Finally, if it doesn't seem to do much for you, try a different sort of cool down.  Let me know what you think, I'd love to hear. Have a great day.

Monday, January 18, 2021

Jump Rope As Part Of Your Workout.


Did you ever jump rope as a child?  I did but it was usually double dutch which involves two ropes being turned by two people and you had to time it just right to get in or out.  Very few of us jumped a single rope by ourselves because we associated as something done by boxers, not children but it is something one should check out as an adult.

First of all, it doesn't cost much to buy a jumprope for under $20 at your local sports place or via Amazon. A jump rope doesn't take much space, yet can provide a good cardio workout.  It is possible to burn off the same number of calories as a candy bar in a short 15 to 20 minute session.

Aside fro providing a great workout for the heart, it can strengthen both the upper and lower body, while allowing people to burn off calories.  Although it can cause stress on the knees and ankles, when done properly, it is lower impact than jogging.  

Using a jump rope for exercise improves your cardio vascular health while strengthening muscles that helps prevent injury.   Specifically, jumping rope strengthens the muscles around your ankles and improves muscles quality of the quads and your core,  Furthermore, this exercise also improves a person's coordination, agility, and balance.  In addition, it helps build bone density by loading the bones with the needed stress which helps prevent or decrease the chance of osteoporosis, fractures, and loss.

It is recommended that one does not jump rope on cement, asphalt, carpet, or grass because these surfaces can cause higher impact on joints or grab your shoes causing you to twist something.  It is better to jump on a wooden floor, piece of plywood, or an exercise impact mat for a safer workout.  One should use a good shoe such as one designed for training so it has sufficient padding.  Furthermore, look for a weighted rope so you can feel where it is and what is happening while decreasing the possibility of getting your feet tangled in it.  Another thing is to make sure the length of the rope isn't too long or too short.  The ideal length is based on standing in the middle of the rope so the ends reach your armpits or shoulders.  

As for actually jumping rope, it is important to use proper form.  First, use your wrists rather than your shoulders to power the rope otherwise you can tire yourself out too much.  Keep your elbows close to the body and relax your shoulders.  Second, land on your toes rather than your heels and don't jump more than one or two inches above the ground.  Try not to bounce before the jump so you don't double bounce.  You only want to do it once. Keeping the height of the jump to no more than two inches also ensures the bounce is from the ankles and feet rather than the knees. Third maintain a straight posture while engaging core muscles to improve your form.

You've got your mat, your rope, and your shoes, now what?  Start slowly and build stamina by incorporating it into your regular workout.  Begin with one to five minute sessions at first before working up to 15 minutes, then 20 and eventually 30 minutes.  Aim for three 30 minute sessions each week for the best results.   Don't forget change up your jumping routines to provide maximum results.  I need to a rope so I can take I with me when I travel because I don't always stay at hotels with exercise centers and I can't always walk.  Let me know what you think, I'd love to hear.  Have a great day.

Friday, January 15, 2021

Static vs Dynamic Stretching.

I'm the one who when I stretch, I pull out a DVD and follow it.  I don't have any idea if I'm doing a static or dynamic stretch but I know it can make a difference.  So if I don't know, there are others who might not know.  Stretching in and of itself is important to improving flexibility, 

Dynamic stretching is defined as a series of controlled movements that prepare your soft tissues, muscles, and ligaments for performance.  These should be included as part of your warm-up before exercising or participating in an athletic event.

Dynamic stretching can improve speed, agility, and acceleration because it involves actively tightening muscles while moving all your joints through their full range of motion.  In the process, the movements raise the temperature of muscles and decrease stiffness at the same time. Examples of dynamic stretches include torso twists, walking lunges, and leg swings. Another way of describing dynamic stretching is an active warm-up because one is moving.  The active movement helps warm-up the muscles so they are ready for movement. Sometimes, dynamic stretches might consist of a series of sports specific drills such as shuttle runs. 

There is research indicating that doing a dynamic stretch before participating in an athletic event can improve performance significantly.  If one does not participate in events regularly, carrying out some sort of dynamic stretch prior to even exercising helps to optimize performance and improve results. Furthermore, due to the way dynamic stretching works the body, it helps decrease the possibility of injury.

On the other hand, static stretching is where one holds a position for up to 45 seconds without moving and it should be part of a cool down.  Actually, in static stretching a person will take a muscle to the end of it's range and holds it there for up between 20 and 45 seconds and repeat for 2 to 3 times.  Static stretching also  reduces the chance of injury while increasing a person's flexibility by helping muscles release tension, increasing muscle flexibility, . Examples of static stretches include hamstring stretches,  touching your toes, and quadricep stretch.  

There is some controversy concerning static stretching.  There is research to indicate that it should never be done as part of the warm-up because it can actually decrease muscle performance.  Some people are totally against it but there is also evidence that it improves flexibility and mobility.  Consequently, some people are now suggesting the use of static stretching followed by dynamic stretching for athletes before participating in sports.

As for me?  I realize that I go after exercise routines that have dynamic stretching at the beginning of the workout with static stretches at the end.  So I am doing it in the correct order.  Let me know what you think, I'd love to hear.  Have a great day.

Wednesday, January 13, 2021

Calories versus Portion


My mother was always on a diet when I was growing up.  She was always watching her weight even though to quote dad “She is of good German peasant stock” to explain her being bigger boned.  Even as she’s gotten older, she still focuses on her weight.  In fact, everytime I see her, she is always telling me what she weighs and demands to know my weight.  At some point, she found a portion size thing where she had to use a smaller plate with the food on it and she couldn’t have seconds.  

I’ve often wondered which is better, counting calories or going with portion size. Now, I’ve heard several different definitions ranging from a certain number of ounces for a piece of chicken to a portion of protein no bigger than your fist.  My sister read about this idea that you take a plate and divide it into four quadrants.  One half of the plate is for greens and vegetables, one quarter for carbohydrates, and the last quarter is for protein no bigger than the size of your fist.

The thing is that when you count calories, the number of calories is based on a specific serving size such as 3 ounces or ½ cup.  There are people who argue that the information on counting calories is not correct so you need to use a portion size while others argue calories is more important because you are keeping track of what you are eating.

There is the idea of portion size based on your hand so you don’t have to haul a scale around with you when you travel or go out to dinner.  It is suggested for each meal that you eat enough protein that fits into your comfortably cupped palm if you are female and two if you are male. For nonstarchy vegetables such as chard, kale, or beets, you should eat two fist sized portions for males and one for women at each meal.  Then for carbohydrates such as pasta, fruits, or starchy vegetables, it is recommended men eat two cupped handfuls for men and one for women.  Finally, a woman should only have a thumb sized portion of oil or butter while men need two at each meal.

The thing to know is that if you are active, you might want to eat a bit more and if you are not active, you might not eat quite as much.  Overall, if you research the topic, you’ll discover that there is a lot of disagreement on which one is better.  The bottom line for losing weight or maintaining weight is to make sure you burn more calories than you take in.  Let me know what you think, I’d love to hear.  Have a great day.

Monday, January 11, 2021

Kickboxing As Exercise

If you read anything about exercising, you’ll come across the recommendation that one should change out the type of exercise on a regular basis so it stays effective.  One choice is kickboxing where you end up twisting, turning, kicking and punching so you use every part of the body.  

Kickboxing originated in Japan in the 1960’s when people combined techniques from Karate, Western boxing, MuayThai to form a hybrid martial arts.  About 30 years later, Billy Blanks began marketing Tae Bo, a cardio form of kickboxing for exercising. It was so successful, that local gyms began offering it also with all the other choices.  

Kickboxing is considered high intensity since it uses so many parts of the body and can help you use between 350 and 400 calories in just one hour. Through the course of the session, you’ll work on your core, arms, legs, glutes, and back, making it a good total body workout. This form of exercise can improve your flexibility, while pumping up the cardio aspect.  It also improves strength but it is not low impact due to all the bouncing involved.  

The nice thing about Kickboxing is that you can sign up for a class at your local gym or you could buy a DVD to do it at home inside.  The only equipment, you might need is a jump rope, gloves, and possibly a punching bag but none of those are needed at least for the classes I’ve taken.

One thing to keep in mind when starting to do kickboxing is that you don’t have to make your kicks as high as the instructor, your jabs as hard, or your upper cuts demanding.  Start at your level and work on increasing the intensity as time passes. 

There are at least eight good reasons for taking up kickboxing.  First thing is that it does a great job of toning your body overall making it leaner with a lower body fat ratio. Although most of the kickboxing we do is cardio based, it can still teach you some self-defense techniques.  As stated earlier, it burns calories while helping relieve stress.  It also improves endurance while boosting energy. Finally, it improves posture and coordination.

Since it is a high intensity form of exercise, it is important to check with your doctor to see if it is a good form of exercise for you.  It can be great for people with heart problems or diabetes but only with the permission of your doctor.  For those who can do it, it provides a great overall workout.  Let me know what you think, I’d love to hear.

Friday, January 8, 2021

What Is Clean Eating?


I love perusing cookbooks either online or in a real bookstore.  I'm primarily looking for ways to enjoy a wider variety of vegetables, pasta, and grains.  Yes, I have my favorites but over time, I've discovered one can put sliced potatoes on a pizza, and added several oriental noodle dishes to my repertoire.  Of course, one also notices certain trends such as Keto, or Whole Foods, or Clean Eating.  

Clean Eating is defined as preparing more meals from scratch and eating less processed foods so you have a better diet. It is important to eat more real foods, rather than relying on processed foods that are high in sugar, salts, and fat.  Furthermore, if one uses convenience foods, they should have mostly natural ingredients with as few additives as possible.  I do buy my tomato sauce in bottles but I take time to make sure the sauce is low in sodium, sugar, and fats while having only things like tomatoes, onions, and spices.  If it has corn syrup, I’ll ignore it.  

On the other hand, it’s fine to buy frozen vegetables and fruits because most are minimally processed.  Look for frozen green beans rather than green beans in a sauce because the sauce is likely to have ingredients that are not as good for you.  

Unfortunately, many foods marketed as “real” have so much added to them, that they are no longer healthy.  For instance, it is important when shopping for yogurt to read the ingredients list.  Some varieties have lots of sugar and gelatin added to make it sweeter and thicker.  

In addition, one should plan meals so one is eating a balanced diet with just the right amount of protein, carbohydrates, and vegetables, rather than consuming tons of french fries and hamburgers.  Rather than relying on a fast food restaurant, make your own food at home to bring with you because it is much healthier that way.  

It is recommended that one increase their intake of plant based foods such as lentils, rice, grains, greens for a better diet.  Furthermore, one should stick to foods that are as close to natural as possible because when they’ve been processed, they end up missing ingredients.  For instance, eating fresh apples rather than drinking apple juice because the juice is missing fiber and often has more sugar in a serving than is good for you.  In fact, many juices are only 10 to 20% actual juice, the rest of it is made up of water, corn syrup, and flavoring.  

So what are some ways to eat a better diet.  First, look at eliminating additional sugar from your diet.  That means reading labels, making substitutions such as Greek yogurt with fresh fruits and berries instead of ice cream.  Try to cook more food at home so it is fresher and has undergone less processing.  Don’t be afraid of eating leftovers the next day at work.  My father took leftovers every day for lunch and my mother made soup on the weekends with whatever hadn’t been eaten.

When shopping, pay attention to the walls because that is where a lot of the healthier foods are located.  You’ll find dairy products, eggs, fresh fruits and vegetables, and breads with fewer ingredients rather than things like soda and chips. Furthermore, check out the local farmer’s markets because you can ask the vendors questions about their products.

Ignore diet foods, low fat foods, or other “specialty” foods of this nature because they often have way more sugar in them than is healthy. Choose foods such as peanut butter or yogurt with no added sugar.  It is advised that people consume more greens such as kale, or swiss chard because they are filled with vitamins and minerals and can easily be added to so many dishes.  

Finally, clean eating is not a diet but a way of life.  Let me know what you think, I’d love to hear.

Wednesday, January 6, 2021

Weights - Light or Heavy?

Physiotherapy, Weight Training, DumbbellPhysiotherapy, Weight Training, DumbbellThere are times when I use light weights to enhance my workout but I have others telling me, I need to use heavier weights so I'll develop some muscles (I look like Olive Oil).  I heard that when one combines light weights with exercises designed to work multiple parts of the body at once for efficiency while others swear by heavy weights to target specific muscles.  So which is better?  It depends on your goal.

Although everyone does agree that some form of resistance training is necessary for good health, there is some disagreement on the form used.  One of the points of dispute is whether one should perform a few repetitions using heavy weights or more repetitions using light weights. The difference is in performing 15 bicep curls with  3 pound weights versus 5 bicep curls using 15 pound weights. One takes less time than the other but there are more goal differences.

If you use lighter weights with more repetitions, it is better for creating  a leaner, more defined effect so the person doesn't bulk up.  This type of weights achieves the leaner look because the entire length of the muscle moves the weight using less power.  This type of resistance training causes the muscle groups to begin a lactic acid burn which can cause fat to melt in the following days.  You want enough repetitions to cause your muscles to and burn.  

Another good thing about using lighter weights is that the user has better control and suffered fewer injuries.  Lighter weights allow people to properly utilize their full range of motion precisely.  Furthermore, using the lighter weights can help if someone has joint issues because they do not exasperate the situation.  In addition, using lighter weights means a person needs less time to recover between sets and sessions and it can lead to people burning more calories. Unfortunately,  this method will neither build muscles quickly nor will it build strength.

On the other hand, using heavier weights for shorter repetitions can help people build bulging muscles.  The weights need to be heavy enough that you can only do a few repetitions because you want to gain strength.  In addition, a person only builds muscle if they consume more calories than they use.  Furthermore, using higher weights with fewer repetitions, does a better job of building muscles and strength, bone density, and more loss of fat. It also takes longer to recover from workouts but the workout is usually longer and your joints undergo more stress. 

One study found that it didn't matter whether you use light or heavy weights, as long as you push to maximum effect, you build muscle.  The method you chose is dependent on the desired result.  The key is to use a progressive overload which means one should either increase the number or repetitions or the amount lifted over time but it is possible one will reach a plateau.  

It is suggested that one use both light and heavy weights during workouts.  Just make sure to work until the muscles are fatigued as that is the key.  Always remember to change the weight or the number of repetitions and to observe form.  Let me know what you think, I'd love to hear.  Have a great day.Physiotherapy, Weight Training, Dumbbell

Monday, January 4, 2021

How To Make New Year's Resolutions Last.

 Ok, It's the new year. We've watched our weight inch up some, noticed we aren't as active as we were a year ago.  Since it's the new year, we've made a list and put on all the things we want to change or improve.  Most likely the resolution was exercise more, work on saving money, losing weight, or eating better.  Other popular resolutions include reducing stress, sleeping more, budgeting better, traveling more, learning a new skill or focusing on spiritual growth.

Unfortunately, very few people who make resolutions are able to stick to all of them but about a fifth of those who made goals managed to stick to some of them.  Most people were unable to stick to any.  In fact, one study found that most people have given up by January 12th. In other words, they lasted just 12 days before they gave up.

There are several reasons people fail to meet their goals.  One big reason for not making it is simply that the person tries to do too much at once.  That's right, too much.  For instance, you might decide to lose weight so you set yourself a goal of 50 pounds for the year.  So to accomplish it, you put yourself on a diet while signing up with the local gym and you hit it hard.  Another is the resolution made was not one that is not important to them, rather it is based on what others urge.  There are things one can do to increase the chance of success.

First, one needs to mentally prepare for the new year by reviewing last year's resolutions to determine which goals were met and which weren't.  It is also suggested that one should look at one's successes from the previous year before looking at what was not successful.  It is important to set a goal that is meaningful to you rather than to make others happy.  For instance, your mom has been bothering you to lose a couple of pounds but you are happy with your weight, yet you make that a resolution because it makes your mom happy.  

It is also important to limit the number of resolutions to something manageable.  For instance, you've been thinking about learning a new language but you can't decide between Spanish, German, Gaelic so you compromise on learning all three.  You've made it harder to meet the resolution, so choose one language to increase your chances of success.  

Another important aspect for success to to make sure your resolutions are specific, measurable, doable, relevant and has a deadline.  Instead of saying exercise more, you might change that to exercising twice a week for 30 minutes each time, or going for a 30 minute walk three times a week.  This is specific, doable, easy to measure and has a deadline.

As mentioned before, sometimes a person jumps in all at once, rather than breaking the large goal into smaller attainable chunks.  If you say lose weight, you might have to sit down and figure out what you need to do to lose weight.  When things are broken down into smaller chunks, it is so much easier to handle. Another thing to do is to write down your goals and share them with others. When the goals are written down, they are there in front of you and have become real.  When goals or resolutions are shared with others, you might find someone who has the same exercising goal and you now have a partner.

Finally, make sure to regularly review your progress towards your goals to see how you are doing.  Once a month, look at the overall picture in order to plan how you'll support your resolution, then once a week see how you are doing, and don't be afraid to post daily reminders to help you succeed.  If you fall along the way, pick yourself up and continue on your path.  It is normal to run into setbacks so tell yourself it's ok and continue.

Make sure to take time to celebrate the small victories but if you discover your resolution was to broad or big, don't be afraid to modify it at any point during the year.  Let me know what you think, I'd love to hear.  Have a great year and welcome to 2021.

Saturday, January 2, 2021

Welcome 2021

New Year'S Eve, Fireworks, Beacon

At midnight, the fireworks went off.  It was beautiful.  Welcome 2021.