Health and Fitness Improvements to Consider for the New Year

by EARTHA

Regardless of whether you've made new year resolutions to improve your health and fitness, there are some things we may want to consider improving on. It doesn't hurt to take a look at our current status and figure out what could use some work. Below are some things to consider focusing on that you may overlook as fitness becomes a priority.

1. Flexibility - I admit, I am still very weak in this area. I always tell myself I need to work on stretching more but it is so easy to skip. Improved flexibility can help decrease risk of injury, muscle soreness, as well as improve overall physical performance.

2. Strength - One reason for deciding to get fit is to look better. However, simply packing on muscle and carving your physique doesn't mean you're strong. Improving your strength through strength training holds many benefits such as increasing bone density, increasing metabolic rate, and maintaining muscle mass.

3. Resting heart rate - A low heart rate at rest has been used as a measurement of efficient heart function and better cardiovascular fitness. A normal resting heart rate ranges between 60 to 100 beats a minute, while an athlete's resting heart rate may be around 40 beats a minute. Keep in mind that other factors could effect heart rate to include age, sex, medication.

4. Diet - Our eating habits can make or break our fitness progress. Working out regularly but continuing to eat junk is not a good combination. Improving our diets doesn't have to be difficult. You can incorporate better eating habits slowly and allow yourself to indulge in your favorite foods once in awhile. If you need ideas on how to eat better, research eating clean or the paleo diet.

5. Core strength - Core muscles support the spine and power all of our movements. Improving core strength benefits can include: improved balance and stability, reduced risk of injury, reduced back problems, and improved overall function on a daily basis.

What are some fitness improvements that you plan on focusing on?

Puffy Face in the Morning

Puffy face in the morning is usually not a cause of worry, unless it is persistent. Read on to know more about the condition, its causes and remedies...

Puffy face in the morning is not uncommon and is usually not a cause of worry. This condition may develop due to various causes, most of which are not of a serious nature. In most cases, the puffiness will disappear within a short time. But, if it is persistent and/or accompanied by other symptoms, then you have to contact your doctor and get it diagnosed. If you are interested in knowing more about puffy face causes and remedies, continue reading this article.

Puffy Face Causes

In general, a puffy face in the morning is a condition with many different possible causes. Such puffiness is mostly found near the eyes. Here is a list of some of the possible causes of puffy face in the morning.

• One of the most common reasons for puffy face in the morning is dehydration. As the body gets dehydrated, it tends to hold on to the water remaining in the body. The eyelids are one of those locations where water gets accumulated due to dehydration.
• Insufficient sleep as well as sleeping for long durations may be among the puffy face causes.
• Excessive alcohol consumption and smoking may be among the reasons for facial puffiness in the morning.
• In some cases, puffiness of face can be caused by diet. This may happen if you have a diet with excessive salt. A diet with less nutrients (particularly vitamin C and beta carotene) may also lead to such puffiness.
• Lifestyle factors, too, play a vital role in causing this condition. This includes lack of exercise, sedentary lifestyle, obesity, etc.
• If you have the habit of sleeping with eye make-up on, then there are chances that you can develop puffiness of the face in the morning.
• Eye infections are also a possible cause for this condition. It is advisable to avoid use of old eye make up that may cause eye infections.
• People with high blood pressure may have puffy face in the morning. Intake of certain medications during the night may also cause such puffiness.
• Other causes include stress, allergies, hormonal changes, incessant crying, thyroid problems, certain kidney disorders, sinusitis, tooth abscess, etc.

Remedies for Puffy Face

Now you know more about causes of puffy face in the morning. It is evident from the information that most of the causes are mild and can be remedied with easy solutions. But there are some that require medical treatment. So if you experience puffy face every morning, you must seek medical attention. This is also applicable for those who experience this condition along with other symptoms like itching, fever, discoloration, running nose, sneezing, pain, etc.

Drinking enough water, to tackle dehydration, which is one of the common causes for puffy face, can help. Ice packs may also prove beneficial in reducing the puffiness. Opt for facial masks made of grated potato or cucumber, there are known to tackle puffiness. It will be beneficial to keep your pillow at a slightly elevated level, so as to prevent puffiness of the face in the morning. If you think that this condition may be due to lifestyle factors, diet, etc., you can always change that. Adopt a diet that is rich in vitamins and minerals. Avoid excess amounts of salt and fats in the diet. Drink lots of liquid and exercise regularly.

In short, puffy face in the morning is a common condition that can be caused by various factors, most of which are not problematic. Such puffiness may disappear within a few minutes or an hour. You may try the above said remedies to counter such puffiness, which is often viewed as a cosmetic problem. But if the puffiness is consistent, you must seek medical attention to rule out the possibility of any underlying health problem.

By Sonia Nair

Avoiding Gym Germs – There’s Some Nasty Stuff at the Gym!

by EARTHA

When I was a member at the local gym, I did enjoy going. Although there were good points and bad points about the place, going did help to turn my attitude around about fitness. One thing that happened to me more often than not was getting sick. I would come down with a cold and while I will never know for certain it was due to touching the equipment at the gym, I have a strong feeling it was the cause of many of my colds.

Get ready to be grossed out because the stuff you can catch at the gym is really nasty!

What Holds the Most Germs?

Handles - Any handles that you can touch will contain most of the germs. Also be aware of everything on the machines that you can touch, including the buttons.

Showers - Don't even think about using the shower without wearing shower shoes. You're just asking for a case of athlete's foot if you shower in your bare feet.

Yoga mats - I can't imagine that most people don't bring their own yoga mats to the gym but if your gym supplies them and you have been using them, wipe them down well. The sweat from the previous user can leave bacteria that can transfer to your skin causing Folliculitis (inflammation of one or more hair follicles.)

What You Can Do to Help Avoid the Germs

Wash your hands - wash them before and after you use the equipment. Dry your hands with paper towels or air dry. Don't dry with the towel you're using for the machines. Antibacterial gel also helps if you want to use it in-between hand washing.

Avoid touching your face - particularly your eyes, nose, and mouth.

Use antibacterial wipes - hopefully your gym supplies them but if not, they are inexpensive. Carry them with you and wipe down everything before you use it - handles, buttons, seats, benches, etc. Also cover up any cuts or abrasions you may have on your hands. Most of all, don't wipe down equipment with the same towel you're using to wipe your own sweat. Your towel can carry fungal bacteria like ringworm.

Water fountains - personally, I always brought my own water to the gym but if you must use a water fountain, let it run for 15 seconds or so before taking a drink.

Exercising Regularly Could Mean Less of the Common Cold

by EARTHA

One thing that I have noticed since I've made exercise a habit in my life, is that I don't get as many colds as I used to. I came across an article which explains why this may be the case. Exercising regularly (5 or more times per week) can boost our immune systems. The reason being that exercising stimulates the movement of immune cells throughout the body about three hours after a workout.

The more we exercise, the more our immune cells will be ready for invading pathogens. Since regular exercise can boost the immune system, does that mean we should exercise when we do catch a cold? I would say no. When you're already sick, you will do best to get over a cold by letting your body rest.

If you do exercise on a regular basis and still catch a cold, chances are it won't be as severe.

...researchers found the length of time cold symptoms lasted was shorter by 43 percent to 46 percent in people who worked out five or more times a week, compared with people who worked out once a week or never.

What About the Gym?

I would suggest to do your best to avoid the germs at the gym. When I belonged to a gym, I caught many colds and I'm betting it was due to touching the various gym equipment. Handles on weights and fitness machines will hold the most germs. Hopefully your gym provides antibacterial wipes or spray to wipe down the equipment with.

Read my gym germs article below for more tips:


Avoiding Gym Germs – There's Some Nasty Stuff at the Gym!

You don't need to do extreme workouts to help avoid the common cold. A 30-minute brisk walk on a regular basis can help.

Diet and Fitness Tips for People with High Cholesterol

Post by Lisa Shoreland.

When I was 11 years old I had one summer where I packed on about 50 pounds in about 3 months. My family took me to the doctor and they found that I had high cholesterol. This was brought on by an overconsumption of food, and the fact that I had inherited a trait called familial hypercholesterolemia. Like my grandmother and one aunt, my body fails to respond to any cholesterol lowering medication. Because of this, I’ve had to rely on diet and exercise to regulate my cholesterol. This has not been easy, as I am not a naturally athletic person. What follows is some advice to help regulate your weight and cholesterol based on this personal experience. I am not a medical doctor, and none of this is meant to be a replacement for professional advice.

Use Calorie Tracking Software to Determine Your Intake of Unhealthy Fats and Cholesterol

It always comes up in discussions with my dietician, “so, what’ve you been eating lately?”, and after I’ve left the office I realize how much I’d forgotten to mention. I’m not suggesting that you permanently keep a food diary, but using one for a month or two can help you to pinpoint trouble areas in your diet. For example, I have known for a long time that cheese was a no-no, but I continued to eat it anyways in what I’d felt was moderation. After a month of tracking my diet, I found I was eating it way too much. It wasn’t the low-fat cheese I ate at home that was hurting me, but what I was getting when eating out. Even if you aren’t interested in losing weight, diet tracking software can help you to identify and eliminate these bad habits.

Find and Use Suitable Replacements for High Cholesterol Ingredients

A big help here is to actually like cooking. Although it depends a bit on where you live, finding restaurants that serve low-fat, low-cholesterol alternatives alongside traditional meals can be tough. The best I can hope for where I live are egg beaters, and according to my dietician, I’m allowed to eat eggs. When you cook at home you have the advantage of controlling exactly what it is you put in your body. All the time I modify recipes I find into low-fat, low-cholesterol alternatives, and I find that the more practice I get with doing this, the better I am at making stuff that tastes just as good as something I’d buy at a restaurant anyways.

Avoid Fad Diets

Although weight is a factor in determining your overall health, it is not the only metric that determines it. I don’t know how many people I’ve met with cholesterol and weight issues, that have ignored the advice of their doctors and instead prescribed to some fad diet that ultimately hurts their health. There really is no secret to it, follow a doctor advised diet with a modest exercise routine and you will see results, even if those results take months to achieve.

Set Realistic Fitness Goals That are Focused on Improving Your Health

Like most of us, I have a busy schedule and my work environment is primarily sedentary. Probably the best shape I’ve ever been in has been when I’ve had more physically demanding jobs. Unfortunately, these jobs have never paid very well. I realize that I’m never going to run a marathon, and I sure don’t plan on ever getting to that point. Instead I choose to focus on regularly fitting in a modest amount of exercise. I walk, do light calisthenics, and play basketball with my brother. It doesn’t sound like much, but I’m consistent with it. At my worst I was 203 pounds with a triglyceride level in excess of 400 points. I was having chest pains all the time, had almost no energy, and just felt horrible in general. It took me about 6 months to reach my goals but I am now happy to say that my weight and cholesterol are both within reasonable levels and I feel great.

How To Burn Fat To Turn On The Light While Exercising

Many times when I was working out on elliptical trainer, I was wondering whether it is possible to transform the kinetic energy I created into electricity.  Though the idea may be new, the science behind generating electricity from gym equipment is not new.  I remember when I was young, I was amazed when I first saw dynamos power up the bike front and rear lamps. Generating power in a gym setting is based on the same theory.  I also read that one shoe manufacturer actually invented shoes which can do “energy harvesting” when dancers dance on a special dance floor.  The dancer’s vibration movements help generate about 6 watts which is sufficient to power up a mobile phone.

In Hong Kong, California Fitness actually invested in the system which allows its members to help turn on the lights when they are exercising.  It initiated a program called “Powered by You”.  The energy is stored in a battery that powers some of the gym lights.  A total of 13 machines (elliptical machines and StairMaster) were first wired up to car battery to store the energy. Those machines actually already have small motion-powered generators used to light up their display screens.  In fact, most (if not all) machines, including treadmill and stationary bike screen will be lit up once you start moving the pedals.

Now, with bigger generators added, more energy can be transformed.  Voltage was then converted from DC to AC to power up 13 fluorescent lights above each machine.  Initially, I thought that much energy can be generated, but then later realized that it is just enough to run 3 television sets and 5 units of 60-watt light bulbs.  So, assuming all these 13 machines were in use for 10 hours a day, it saves the fitness center merely $15 worth of electricity a month.  With that rate, the company needs about 83 years to pay off the $15,000 investment.

California Fitness parent company (24 Hour Fitness Worldwide) in US was watching the Hong Kong experiment closely before it decided to do a global rollout.  It has about 3 million members and close to 400 gym outlets in US alone.  I did not hear much after the Hong Kong pilot.  Guess, from commercial standpoint, unless the upfront cost of investment can be reduced, the setup will remain as pilot, because it just does not make business sense to recoup the investment after 83 years!  So, idea like this may look good on paper, but not really when come to feasibility.  If you look at hybrid cars, they were very expensive 7 years ago.  The price now become slightly affordable only after more manufacturers jump into the bandwagon and governments step in to provide subsidies and have the cars exempted from taxes.

 Comment:

• It is a creative way to tap on the power of human body.  It can turn out to be a very good motivation – the faster you run, the brighter the light is.  So, you actually watch yourself burning fat on that light.  However, the power generated is a drop in the bucket compared to the entire gym overall electricity consumption.  If there is any other gym wants to set up those machines, I doubt that saving electricity is the real reason of doing so.  Rather, it serves as the good motivation tool to get gym members to work out harder and longer. When the exercisers are sweating, they see an instant result and who knows, they may get pumped up to work out more frequent. No pain, no power.
• I still hope that someone will be able to mass produce the generators and energy storage to bring down the cost.  Manufacturers should also considering building the machines from ground up by using smoother gear ratio to reduce friction and transform more kinetic energy to electricity.  The challenge is to build new generation of environmentally friendly exercise equipment which is more cost effective.
• Also, I am wondering – instead of buying the expensive battery as storage, not sure if it is possible to transmit the electricity back out to the grid and sell it back to the utility companies? I mean, plug the machines into any wall outlet and then start pedaling and watch the power meter go reverse.  You may be skeptical about what I just said, but I believe that it is possible, technically.

• When I told my friend about the idea, he asked me, “Why not you put the prisoners into a big wheel and get them to walk to generate electricity.  Feed them bread and water.  Or you set up a gym with free membership, get people walk in to run or cycle to start generating electricity, and then sell it back to the utility company.”  It may work.
• At the mean time, if the gym really wants to save some money (and the environment) yet do not want to spend, turning off some of the unused lights and increase the air conditioner temperature will help more.