Saturday, December 31, 2022
Friday, December 30, 2022
Fortunately there are ways to help decrease your chances of experiencing frostbite. First of all, you should dress in multiple layers of loose warm clothing because the air captured between the layers of clothing helps provide insulation. Make sure to wear windproof or waterproof garments on top of everything to protect against rain, snow, or wind. In addition, choose undergarments that help wick moisture away from your body. Furthermore, change out wet clothing, especially hats, gloves, and socks as soon as possible.
Make sure you wear a hat or headband that fully covers your head and ears. Choose something made of wool or windproof materials for the most protection. In addition, wear mittens rather than gloves because the mittens provide better protection. If you want to, you can wear a pair of gloves made out of a material that wicks moisture away from the body underneath the mittens. As far as socks or sock liners go, choose ones that fit well, wick moisture away from the skin, and provide insulation. Think about using hand and or foot warmers but make sure the foot warmers do not make the boots too tight.
When you go out, limit your time outside in the wind, cold, or wet weather. If you are planning to go outside, check the weather report to see how chilly it will get and don't forget about the wind chill factor. If you aren't careful, you can get frostbite in a matter of minutes. When you go outside, monitor yourself for signs of frostbite. Look for changes in skin color, prickling, or numbness and if you observe any of these symptoms, immediately head inside to a warmer place.
Furthermore, do not drink alcohol because it makes you lose your body heat. Eat well and stay hydrated. Finally, make sure you move around when you are outside because movement helps you stay warm but don't overdue it. The best way to avoid frostbite is to follow these suggestions. Let me know what you think, I'd love to hear. Have a great day.
Wednesday, December 28, 2022
The chin, cheeks, fingers, toes, nose, and ears are the areas most likely to suffer frostbite. It is possible to have frostbite without realizing it until someone points it out.
In general, symptoms associated with frostbite include cold skin, a prickly feeling and numbness, skin that ranges from red, to whitish, to blueish-white, grayish-yellow, purple, or brown depending on the skin. The skin becomes hard and waxy, a person becomes clumsy when joints and muscles become stiff, and blisters appear after rewarming.
These symptoms appear during one of the three stages of frostbite. The first stage as mentioned before is frostnip. It is the mildest form of frost bite. Your fingers might become numb but as they warm, you'll feel a bit of tingling. The second stage is superficial frostbite, where the skin color undergoes slight changes, and the skin begins to feel warm. If you rewarm the skin, you might notice the skin becomes mottled and you'll experience stinging, burning, and swelling. Within 12 to 36 hours a fluid filled blister may appear.
In the third stage, deep or severe frostbite, all layers of the skin and the tissues underneath are effected. The skin changes from pink to white or blue-grey and you no longer feel any cold, pain, or discomfort in the effected area. In addition, a person's joints and or muscles may stop working. Then within 12 to 24 hours, large fluid filled blisters form, the skin turns black, and hard due because it has died.
It is best to see the doctor if you experience any symptoms associated with the second and third stages of frostbite, experience an increase of pain, swelling, inflammation, or weeping from frostbitten areas, you develop a fever, or you experience new and unexplained symptoms.
If you think you can't get frostbite because the temperature is above zero, that isn't quite true. It is possible to get frostbite if the temperature is below zero or if the wind chill drops to 25 degrees below zero. So take care during this winter weather and be safe. Let me know what you think, I'd love to hear. Have a great day.
Monday, December 26, 2022
Happy Boxing Day
Sunday, December 25, 2022
Saturday, December 24, 2022
Happy Christmas Eve.
Friday, December 23, 2022
Nasty Weather And Margional Internet
Wednesday, December 21, 2022
Body Weight Exercises
What is nice, is that body weight exercises are a great way to boost metabolism, your fitness, and your endurance. One study concluded that if you used body weight moves as part of high intensity circuit training, it helps one lose body fat effectively and improve muscular fitness. Furthermore, you may not develop bulky muscles which is fine if you are only interested in improving your overall fitness so you don't suffer injury. You will tone muscles, build strength, and improve your health.
If you haven't exercised much recently, using body weight exercises is a good way to help one build a good understanding of correct form and movement as you build strength. You can either do the body weight exercises on their own or you can add some moves to your current workout plan. In addition, these exercises can be done by anyone of any fitness level.
When starting out it is recommended one do two sets of 15 repetitions of each movement but if you are more advanced, you could do four sets of 15 repetitions. It is best to use a variety of body weight exercises targeting specific parts of the body. For instance, if you want to work on your chest, look at doing pushups (12 to start) , the push up shuffle in which you do a push up then move a step right, repeat the pushup (5 sets) and move a step to the left, or an isometric chest squeeze where you stand with the hands in front of you at a 90 degree angle so they meet at the chest. Then push together for 30 seconds and release (10 reps).
For arms try doing tricep reps which can be done using a bench or couch. Sit so your feet are extended in front of you and your back is facing the couch. Your hands are positioned behind you about a shoulder width between on the couch or bench and fingertips are facing your body. Straighten your arms so your body is now over the floor and bend your elbows into a 90 degree angle. Carefully let yourself do down and then raise yourself up. Repeat 12 times. Then there is the up-down plank where you begin in plank position with your body in a straight line. Take your left arm and put it down on the mat so it is on the ground, bent at a 90 degree angle. Repeat with the right arm, then straighten the left arm, followed by the right and repeat for 30 seconds.
Let's move on to your back. Lie down so your face is on the ground, your feet together, and your arms form a Y above your head, Using only your back and shoulder muscles, raise your chest and arms off the ground, hold, and then lower. Repeat 15 times. This same exercise can be done with the arms to the side at a 90 degree angle in the same manner. Another good exercise for the back has you kneeling on the ground on your hands and knees. You lift the left leg and straighten it backwards and the right arm forward, hold, and lower. Repeat with the right leg and left arm. Do 15 on each side.
We are back to the regular plank where you put your legs straight out behind you, arms lifting you up, and your eyes focused on a spot about a foot in front of you. Hold for at least 30 seconds but longer if you can. It works your core muscles. Another exercise for your core and abdomen muscles is the bicycle crunches. You lay on the ground, your hands lightly on the back of your head, Pull your knees into your chest as you raise your shoulder blades. At this point extend your left leg out while you twist your upper body so your left elbow touches your right knee. Straighten and bring your left leg back in, then repeat by extending your right leg and twist to touch your right elbow to the left knee. Repeat until 30 seconds is up.
I am stopping here and will continue with more exercises in the next column. As you see, these exercises can be done anywhere without much more than a yoga mat. Let me know what you think, I'd love to hear. Have a great day.
Monday, December 19, 2022
Fitness Trends For 2023
Saturday, December 17, 2022
Friday, December 16, 2022
Interesting Name For A Bar.
In today's society we know how important exercise is but many of us have jobs that take so much of our time or we have family matters we need to take care of if we are not working. Sometimes mini workouts are our best option. By definition, a mini workout is an exercise session that lasts from 10 to 15 minutes. This length is easy to fit in a busy schedule and can be easily incorporated especially if you work at home. The mini workouts can be done during a break from work. Even with the shorter workouts, you can lose weight, improve fitness, and are easier to stick with.
Another. big advantage is that when a person finishes a mini workout, they have a sense of accomplishment which can keep them motivated. In fact, these mini workouts help combat the fact that we do not move as much and spend lots of time sitting. In addition, these short sessions are enough to have your body release endorphins so that you feel better. I will say that it is much easier to start exercising if you know the session is only 10 minutes long and since it is short, it can be done across the day.
However, in order to get the most benefit from such a short session, it needs to be of higher intensity. When looking at exercises that fit the higher intensity category, you need to look at HIIT or High Intensity Interval Training which are composed of high intensity moves alternating with very short periods of rest. One could do Tabata Training composed of four minutes of high intensity moves broken down to extremely high intensity moves for 20 seconds alternating with a resting move for 10 seconds. this is continued until four minutes is reached.
One could also do High Intensity Circuit Training which is made up of compound eight training movements designed to up your heart rate while working multiple muscle groups at once. Finally, one can do a metabolic training composed of high intensity movements that work the whole body alternating with short rest periods. No matter what exercises you do, you need to make sure that you have proper form, otherwise they are not as effective.
The advantage of using mini workouts is that you can choose one or more depending on your needs. So instead of exercising 40 minutes straight, you can do 4 different 10 minutes sessions spread throughout the day. It is important to do a warm up and cool down but these do not have to be super long and each session should focus on one muscle group or area of fitness. This site has suggestions for various mini workouts one can do at home easily and a suggested warm-up routine.
So if you don't have a lot of time, think about doing a mini workout. It will get you up and moving, improve your mood and your health. Let me know what you think, I'd love to hear. Have a great day.
Wednesday, December 14, 2022
What is 12 - 3 -30?
The idea behind the 12 - 3 - 30 is that you set your treadmill to a 12 degree incline with a speed of 3 miles an hour and walk for 30 minutes. This particular routine came off of social media first in 2019 and again in 2020.
This workout focuses on walking, not running so for many people it is a much better option, especially if you don't do well running on treadmills. Although walking is considered a moderate activity, when doing it on the treadmill with the 12 percent incline and at three miles per hour, it becomes much more vigorous for people. The 12 percent grade is a fairly steep incline especially as most mountain roads only have a six to eight percent incline.
When a person walks at an incline compared to flat ground, they encounter more gravity trying to pull them down and your leg and butt muscles have to work harder to overcome the gravity. Consequently, your heart works harder turning it into a cardio challenge. It was found that when people use an incline of between 2 and 7 percent, it causes the heart rate to increase by 10 percent compared to being on a flat surface.
The 12 - 3 - 30 workout is a great way to increase the intensity of walking, making it a better workout. It is considered a good alternative to running especially if someone wants a more intense workout than just straight walking and it is straight forward. The 12 - 3 - 30 tells you everything you need to know. In addition, if one does this workout five days a week, it meets the government guidelines for the minimum amount of recommended exercise. It is recommended one not do this workout more than two or three times a week.
Although the 12 - 3 - 30 workout offers a good cardio workout, it does have some drawbacks one should be aware of before choosing it. It puts some stress on your lower back due to the amount of incline and it is possible to damage your hamstrings and calves if you do not do proper warmup every time. In addition, if you have issues with your knees, you could stress your knees too much.
Furthermore, this workout has you walking uphill all the time rather than walking both up hill and down hill as you would when walking outside. If you walk on an uneven ground, your balance is challenged, and you work your lower legs more than on a treadmill. When you walk outside, you get sun (vitamin d), fresh air, and changing scenery.
it is strongly recommended that one eat something that contains both quality carbohydrates and protein about 45 minutes before beginning the workout so you are properly fueled up. Do not jump into the workout too quickly. Instead take time to do some pre-exercise stretches as a way of activating your glutes, calves, hamstrings, and hips. When you start working out on the treadmill, begin at 0 percent grade (flat) for the first two or three minutes as a way of warming up before moving on to the 12 percent incline. Then once you are done with the 30 minutes, take time to properly cool down. Don't forget to include stretching and giving your heart a chance to slow down.
Although this workout is good, it should not be used as your only exercise as it does not help other leg muscles fully develop as they would using other exercises. In addition, it is best to mix up various workouts to keep your motivation up and reduce boredom. Let me know what you think, I'd love to hear. Have a great day.
Monday, December 12, 2022
How Many Times A Week Should You Do Weight Training.
One does not need to go to the gym to do weight training. Having a few different sets at home combined with a DVD or YouTube video is all you need to include weight training on a regular basis.
First off, research indicates that the number of times one works out with weights does make a difference. With older adults, working out one or two times a week does not make a difference but they experience a significant increase in strength when using weights at least three times a week. This indicates that the place to get the most benefit lies between working out two to three times a week. Therefore, it is recommended one includes weight training at least three times a week to get the best results.
If you work out two to three times a week, there are three things to keep in mind. First think about doing full body workouts, because people can work out harder and recover faster from that type of workout. Second, think in terms of movements rather than muscles for best results. Consider pressing and pulling like in the bench or row, or performing vertical movement with a pull-up or military press. When you use your legs, think of squatting, dead lifting, or using single leg exercises. Always switch up the exercises you do every three to four weeks because your body adapts to certain exercises or programs, so you want to switch things up. Do this by making exercises more difficult, performing variations of exercises, changing the number of sets and repetitions, or decrease your rest time. Finally, make sure to take a day off between weight training session to give yourself the best results.
If you are able to workout four times a week, you cab either perform a full body workout or a split workout where you do upper body one day and lower body the next and repeat. This allows you to target areas better. When working out four days a week, focus on a specific movement pattern by using two to three exercises that use that movement. Do not exercise more than two days in a row before taking a break. If you do more than two days in a row, you open yourself to possible injury. Finally, every four to six weeks consider deloading which means you decrease the number of repetitions, lower the amount of weights, or skip a few more days.
If you are just starting out, don't be surprised if you experience delayed onset muscle soreness or DOMS. It is advices that you hold off on working out again with weights until the soreness goes away to avoid injury. It usually takes 12 to 24 hours after a workout for DOMS to appear and the soreness usually disappears by 72 hours. In addition, a good way of doing weight training is to perform 8 to 12 repetitions per set and anywhere between one and three sets of the exercise to start. As your body gets stronger, you can increase the number of repetitions or sets.
So remember, include weight training two to three days for maximum benefits. Let me know what you think, I'd love to hear. Have a great day.
Sunday, December 11, 2022
New Way Of Parking.
Down by the train station, they had double decker parking for bicycles. Copenhagen bills itself as a city with lots of bicycles.
Saturday, December 10, 2022
Bikes by the transit station are parked in single level. Some even offset a bit but I saw something new today. Check back tomorrow to see.
Friday, December 9, 2022
How Much Water Do You Really Need To Drink.
The idea behind this idea is to keep ourselves hydrated. This way we stay healthier, help expel toxins from our system, keep from becoming dehydrated due to sweating, and so much more. It turns out that the human body is quite inefficient because we are always losing moisture, cannot store the excess, and we cannot replenish it. We cannot go for any real length without water. We are always losing water through our urine and via sweating or via our breath.
According to what I can find out, this particular notion first made its appearance back in 1945 when it was published as part of nutritional guidelines established by the Food and Nutrition Board of the National Academy of Sciences. They suggested that people needed this amount of water every day even though there were no studies published to support this claim.
According to several nutritionists and scientists, most people get way more than the recommended intake if you include all the moisture in the food we eat and the liquids we drink directly. There is water in most foods even if we are not really aware of it and that liquid makes up part of our daily requirement. Furthermore, if you are not getting enough liquid, your body tells you by letting you know you are thirsty.
However, if hot weather, you are likely to need more hydration so we need to be making sure we get extra moisture. Also, as people age, the thirst reflex decreases so older people tend to become dehydrated more easily. My mother would always make sure she and dad had glasses of water with them all day long because she'd easily become dehydrated.
In general, if you drink more water than you need, you will expel the extra through your urine because your kidneys are designed to maintain a balance between water in and water out. There is research that indicates drinking excess water provides no benefits but if you have certain medical conditions such as heart disease or kidney disease, your. body may retain more than it should and this can cause problems.
So if you are not drinking eight glasses of water a day, do not feel bad. Follow your body and if you are thirsty, drink something, if not, don't worry. One rule I learned years ago when I had to work outside on extremely hot days is one I use. If your urine is dark, drink more, if it is a nice light yellow to clear, you are fine. Let me know what you think, I'd love to hear. Have a great weekend.
Wednesday, December 7, 2022
Face Masks For Improved Skin
We know that their appeal is in their claims to make our skin and faces look better, younger, and smoother just makes us want to use them. Although we all use them, we may not be using them correctly or using the right one so we might not get the best results.
One reason face masks are so popular is that they offer intense treatment for the skin at a fraction of the cost. One reason they work, is that the ingredients in the face mask are up against our skin for a much longer period of time. Consequently, the mask traps ingredients against the skin to hydrate, moisturize, dry, or even exfoliate the skin. So the time factor gives the ingredients a chance to penetrate the skin better than under normal circumstances.
One of the first steps is to choose the type of face mask that is best for your skin. If you look on line, or go into the drug store, there are so many to choose from and if you aren't sure, you may not know what to get. There are several types of masks and each type performs a different job. Many overnight masks are designed to hydrate your skin and are designed for mature or dry skins. Masks with clay, sulphur, or mud, tend to soak up oil, and tend to exfoliate your skin. Then there are sheet masks are filled with antioxidents to hydrate the skin. One wears a mask from 10 minutes to overnight so plan the timing so you have the time you need to enjoy the benefits to its fullest.
When you buy a mask, you need to decide what you need it for and check to make sure it has the proper ingredients. For instance, if you have acne and you want a mask, look for one with salicylic acid and alpha-hydroxide acid. For fine wrinkles, look for a mask with vitamin C, vitamin E, resveratrol, ferrlic acid, or retinoids. If you have redness or rosacea look for a mask with niacinamide. To help with dark spots and pigmentation, look for kojic acid, retinoids, or vitamin C.
When you look at face masks, you want to select ones that have shorter ingredients lists. If the face mask has a long list of ingredients, it ups your chance of reacting to the face mask. Look for words like fragrance free, hypoallergenic, or free of dyes or parabans and stay away from harsher ingredients, allergens, and other things that can hurt you. You always want to look for certain signs that the mask is irritating your skin. If you breakout or develop acne or your acne gets worse, you experience redness or burning or it hurts to remove the mask, you break out in hives or you experience dryer skin or your skin peels, then quit using that mask. It is not right for your skin.
A good general mask is the sheet mask often associated with Korean skin care. These masks are wonderful for soothing sensitive or inflamed skin. They are more hydrating as they distribute the ingredients over the whole face. On the other hand, creme masks are more for specific skin complaints such as acne.
When you are ready to use any face mask, make sure you clean your face first with a mild cleanser. Be sure to use warm water to open up the pores. When pores are open, they absorb the face mask ingredients better. If you are into making your own masks, use yogurt and milk which contain lactic acid which acts like an exfoliant, aloe vera which contains vitamins A, C, E and B, all of which help brighten the skin, or papayas which contains enzymes that brighten skin. Avoid lemon or lime juice, or apple cider vinegar which can cause skin irritation. Always do a small test patch of your homemade mask to make sure your skin handles all the ingredients.
Think about using a face mask, one to two times a week to help your skin. Let me know what you think, I'd love to hear. Have a great day.
Monday, December 5, 2022
Applying Moisturizer Correctly
1. Clean your face so you've removed all the dirt, grime, and makeup. You need a clean face so your skin is like a blank canvas.
2. There is a specific order to apply skin care products to your face. After cleaning your face, you want to apply products such as toners, essences, serums, all designed to help hydrate your skin, The moisturizer is then applied on top of these products and if you use sunscreen, it is applied on top of this.
3. Make sure your skin is damp when you apply your moisturizer so if you use products to hydrate the skin, do not give the skin a chance to dry out before applying the moisturizer. This seals in the moisture so your skin stays hydrated throughout the day.
3. Apply only a pea sized blob of moisturizer to your skin and dab it all over your face before you smooth it into your skin. Do not rub the moisturizer between your hands before applying it to your face because your hands will absorb some of the moisturizer, instead, place the pea sized blob on the back of your hand and use your ring finger to dot it around your face. When you smooth it in, do so by moving the moisturizer away from the nose and eyes. Do not over apply the moisturizer. If you use too much, it will waste product because it won't all be absorbed into the skin, leaves your skin shiny and makes it hard to apply sunscreen later on.
4. Always clean your face and apply moisturizer twice a day. When you do it in the morning, you are cleaning off crud from the night before and at night, you get rid of the days grime and makeup. In addition, moisturizer is not designed to last for 24 hours at a time. To get the best results from using moisturizer, it is essential to apply it twice a day.
5. Even if you have acne, it is recommended you use moisturizer to help protect your skin and keep the acne from increasing. When choosing a moisturizer, look for an oil free gel that has niacinamide or retinol. When you skip moisturizer, it can make your acne worse, so find one that works.
It is important to apply moisturizer correctly because your skin is unable to retain adequate moisture without help. If you don't moisturize regularly, your skin can become dry and flakey. The moisturizer provides a barrier between your skin and the climate so it is protected from heat, cold, or pollution. It helps rehydrate and make your skin so much better. So remember, use a small pea sized bit of conditioner, dot it on, and smooth it around your skin for best results. Let me know what you think, I'd love to hear. Have a great day.
Sunday, December 4, 2022
Saturday, December 3, 2022
Friday, December 2, 2022
Exercise DVD's Need More - Body Shapes, Levels, And Ages.
I've found that many exercise DVD's are lacking in having people with a variety of body shapes. Although I use a lot of different DVD;s I like the ones who have a variety of body shapes the best. I admit, I am not a twenty something with a body that has a flat stomach, no boobs, and extremely tall. I like seeing a woman who is more rounded with a bit of a rounded abdomen, and looks more like I do.
The thing is, women come in every shape. When I see a DVD with super skinny women working out, it seems unreal because most of the women I know, even the ones who are in shape, are not that skinny. They have curves. When I see women who have curves, even the instructor is that way, I feel more motivated because they look like me.
I also think that all DVD's should offer the workout routine with three basic levels - easy, medium, and more challenging. I have a couple with the three levels but the easy level is not made for folks like me. I have one where the instructor stated flat out there was not alternative to jumping jacks and one should just buck up and learn to do it. The problem with that attitude is it can be very discouraging if you can't do the move to start with. I've seen a modified jumping jack which I've used when I wasn't in the best shape and needed to work into the full jumping jack.
It is important to have the doable levels for the average person so they don't get discouraged and feel encouragement because they can see they have options. I admit, there are days, I am so tired, I don't feel as if I can do the challenging so I stick with the easy level or I start with the easy and when I'm truly warmed up, I'll move up to medium or challanging. I also like the DVD's that offer the choice of choosing which parts of the routine you want to do so if you had a really long day, you can put together a routine for 15 minutes or you feel good, you might go for the full 45 minute routine. I have several 10 minute DVD's which means there are 5 ten minute long routines I can use to put together the routine length that works for me.
The last thing is I love getting DVD's that have participants of different ages from twenty something up to someone with beautiful gray hair. When I use one like that, I feel more motivated because I don't end up discouraged because I can't move exactly in the same way all those twenty something fitness models work. It also shows that anyone of any age can use the DVD which I think is important. If all you see are twenty something people on the DVD, you receive this subliminal message that you have to be young to do it.
When I end up with an exercise DVD filled with people who have different body shapes, are of different ages, and the DVD allows me to choose a length and a level, I am happy and so much more motivated because I feel as if I am working out with "regular" people. I know there are people out there who will disagree with me, but this is how I feel and I love feeling as if I belong to the "class". Let me know what you think, I'd love to hear. Have a great weekend.