Medical and Fitness

Posts Tagged ‘Exercise’

In today’s video we show you the building work to regain strength and muscle mass due to atrophy of the musculature of their disability. This is a very simple series of exercises to perform.

For the first year will need an instrument that will help us improve the power-fist through the contraction of the flexors and extensors. The next series of exercises is very easy to make because the does not require any material.

In the second exercise we will try to perform an ulnar deviation that is out, but interferes with our other hand in resistance. We will make a contraction of 4 seconds and relax another 4 seconds.

The following exercise has the same dynamics, but in this case is a radial deviation, ie, inward. 4 seconds of contraction and 4 off.

It’s now the turn of the flexor muscles work so we will try to make a wrist flexion for 4 seconds and immediately release you another 4 seconds.

The last exercises against resistance with the hand are to work the extensor muscles of the wrist following the same procedure as above.

From here we will work elastic, in particular 2 llevarmos out exercises based on the pattern of diagonal Kabat, widely used in physiotherapy.

The first of these exercises is to bring the arm back to the full extent of it and go immediately afterwards wrist to elbow flexion and wrist flexion.

The second of these exercises have the same dynamics as before, but we get to the wrist extension with the arm up as if I will bring a tray, and from that position to reach the wrist flexion on the other side of the body as would like to get something out of the pocket opposite.

Remember that these are just ideas that need to be supervised by a medical professional to establish the volume and intensity of exercise according to the level where the injury is.

Pain sometimes fear training begins because we know what awaits us. Within 24 or 48 hours after exercise, our body will suffer from muscular pain by training. Believe it or not, this discomfort may also occur in trained individuals when making a significantly greater effort than usual, so wills the pain in areas that were subject to that effort.

Misunderstand these pains are perfectly natural and should not be alarmed, all from the increased effort of the muscles involved in the activity. To be clear, this condition is very common in competitive athletes and is a training run and controlled, not an injury.

Training pains originate in muscle catabolism, which is nothing more than muscle tissue breakdown. For what would an athlete such action, because as how to adapt the body, hurting muscles in a controlled manner to achieve that then recover and perform better. This is called super-compensation. In the case of weights, the pain can become so intense that encourages the abandonment of the practice.
How to prevent pain after workout?

The best way to prevent muscle soreness after training, involves taking a series of measures to protect the integrity of our body muscles:

* Train gradually: the effort to achieve dosed. We alternate periods of light training with long breaks, mainly for eccentric movements.

* Avoid excessive eccentric movements: This is achieved by choosing concentric movements. But not indefinitely, but until greater muscle strength.

* Stretch and warm up the muscles to be used for training, a time before and time after. The positions are static stretching, avoiding rebound and argue for a few seconds.

* In case of injury to tendons, apply ice to the area immediately completion of the training. This decrease muscle soreness.

* If an inability to move the muscle that almost paralyzed, then apply heat in the area and we will have a mild workout until the pain is gone.

These measures can help prevent undesirable post-workout pain. But we must remember always to apply, so that our body is able to meet the extreme efforts of intense exercise, receiving injuries during the year. So we just need friends to wish them a good workout.

Paradoxically, the body will use energy as leaving the diet progresses, since muscle and therefore decreases the body lowers its metabolic rate, is something we can overcome by combining diet with exercise, especially exercise toning or building muscle (weights).

Ideally, therefore it is at least trying to lose muscle as possible in order that the basal metabolism mantega as high as possible, doing some exercise for the muscles to develop and maintain the protein in the body by forcing it to use more energy fat deposits.
Factors influencing the metabolism

Accelerate or increase the basal metabolism is the best way to lose weight naturally, slowly and without much effort, but you should know that there are different factors that make your body burn calories faster, including:

* Genetics: we will not tire of repeating that we must keep in mind that everybody is different and this is because each act is genetically different from the same things.
* Gender: Men always burn more calories than women (generally normal) even when at rest.
* Age: metabolism is increasing up to 30 years, then typically remains stable until 40 years of which decreases gradually.

Any idea how many problems related to their welfare could help address the practice of sports? Are many and, as you know, older applicants are more certain diseases, especially in women.

By prescription or by choice, it is best to exercise the body to improve your health. So if in the period of life known as menopause (after 45 years of age) can be sure that exercise will provide better quality of life.

At this stage is typical of depression and mood swings involuntary, which can be controlled by following simple exercise routines. Doing it regularly promotes the release endorphins, adrenaline and cortisol, biochemical substances produced by our body and that will give directly to the brain, thus generating unique sense of wellbeing. Read the rest of this entry »

To strengthen both legs, buttocks and abdomen, lie on the floor, raising legs to 90 degrees, holding the head in his hands. The soles of the feet turn unite to exert a push forward, surging again and again.

If exercise is very tired, rest your head on the floor, leaving your arms at your sides and work only from the legs, making sure the belt is fully supported on the floor and not strain the neck muscles to push .

For a good stretch, one of the two sitting on the floor with legs bent, soles of feet supported and spine and head in the axis perpendicular to the ground. Read the rest of this entry »

The busy modern life requires that a couple both partners to work and stay a few hours a day together, why some relationships are endangered. Excellent choice to spend more time exercising with a partner is, had you seen?

It is more than scientifically proven that physical exercise brings significant amount of benefits to the body, to the extent that is considered the best medicine. A simple example: if practiced regularly in all its disciplines, leads to release endorphins, adrenaline and cortisol, biochemical substances produced by our body and go directly to the brain, thus generating unique sense of wellbeing. Read the rest of this entry »

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The recommended minimum

# A minimum of three hours per week.
# A minimum of forty minutes per session.
# About 95% of light aerobic exercise and a half.
# About 5% of medium intensity exercise and high.
Work # abdominal strengthening in all sessions.
# Joint flexibility exercises (stretching) in all sessions.
# Coordination exercises and balance in all sessions.

The planned exercise with the aim of improving physical fitness, fitness and flexibility, it provides great benefits in all aspects of life. From the most basic health and well being, to the less concrete and positive attitude and joy. Studies have shown: Read the rest of this entry »

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“A healthy mind in a sound body”
Exercise is essential to stay healthy, counteracts the effects of sedentary life and reduces stress.
By moving the blood carries more oxygen to the muscles increasing their ability to work.
If we start doing gymnastics, after several weeks, decrease resting heart rate and not increase much when we exercise.

The best thing is to practice an exercise that we like, if you’re not in shape before starting the exercise should be preparing to increase the activities of daily life under the car or taking the bus, walking around your neighborhood, or climbing the stairs.
Should combine drills jogging and stretching and strengthening muscles, the ideal frequency would do three hours a week. Read the rest of this entry »

Once we know the causes, consequences and risk groups of osteoporosis, how to prevent it is almost obvious: take adequate nutrition with calcium-containing foods, exercises to avoid a sedentary lifestyle and, if the physical conditions do not permit, walking at a moderate pace only one hour per day. Also, do not abuse alcohol and snuff, as it is shown that there is a higher incidence of the disease in people who smoke or drink excessively.
If your doctor has already diagnosed with osteoporosis, meanwhile, should keep in mind that any excess your body may end up suffering a fracture. To avoid falling note the following tips:

• Free floor of obstacles that may trip over it, such as cables, carpets, etc..
• Put in the bathtub and rug pads to slip out.
• Make sure the home is well lit, especially in the areas where light does not come natural.
• Visit your eye doctor continued to keep their glasses, if use are out of the correct prescription. • Avoid high heels or slippery soles.
• Make sure the stairs have handrails.
• Monitor the positions and sudden movements.
• Be careful in the kitchen. Do not step on the wet floor and place mats near the sink and countertop to absorb water or oil usually falls.

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Osteoporosis is a bone disease which is the excessive loss of calcium and other components that make up bone mass. In the absence of enough calcium, bones become fragile, the risk of breaking easily and while some cracks are not serious thing, others may take the person to disability.

Individuals included in the so-called “risk groups”, ie those most likely to suffer from osteoporosis, are women (between 20 and 25 percent of them suffer after menopause); older people (with age, bone mass loss is faster and regeneration of bone, slower), the lack of calcium (not included in their food products such as yoghurt, milk, cheese, vegetables and fish) and those who remain inactive (exercise is the best stimulant to the bone). Finally, it is known that heredity plays an important role in this disease.

While the age of increased risk begins at menopause, osteoporosis can begin to show signs earlier. Therefore, it is recommended to have low levels of calcium control, since it is not just consuming it naturally, but to check whether the body in the process it properly. Otherwise, the medical consultation is necessary to determine whether taking supplements.

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