Summer : Running and jogging - health benefits

"According to statistics, almost every country in Europe runs regular practice of about ten million people"

Image Source: http://parade.condenast.com

Running - one of the most healthy and effective for a slim and toned figure sports. However, it is only in those cases where the observed proper technique and simple but important rules of training. If you only do the first steps in regular jogging and you still want as quickly as possible to achieve success in the classroom, you will surely come in handy our useful recommendations.

Running today called the most popular sport, coaching endurance. According to statistics provided by the German sports magazine «Fit for Fun», almost every European country are practicing regular jogs about ten million people, and those who try to run correctly mark a positive change in health status. Running perfectly trains the cardiovascular system, and also allows you to fight obesity. However, such training due to heavy load on the body and can result in negative consequences. Thus, in order to run really benefited, so it is necessary to follow some rules. First of all, they need to follow the inexperienced runners.

Health check before the premiere

Instead of just going for a jog, a novice need to prepare well for the first workout. So, if you have not engaged in sports or doing a long break in training, first consult your doctor and go through a series of surveys to determine whether you can even load a long jogs. In particular, a medical consultation is absolutely necessary for people who are overweight or suffering from cardiovascular diseases, because only an expert can give them specific, taking into account the individual characteristics of recommendations on scheduling training.

In many sports centers today anyone can be examined by sports doctors, who, as a rule, are not limited to the usual inspection and administered to a patient a special "stress test" on a bicycle ergometer. During an impromptu trip cross-country trainer gradually increases the resistance to the moment when a man have the strength and stamina to move. Moreover, during the test pulse is continuously monitored and blood pressure.

Subsequently, the physician analyzes obtained during this training data, gathering information about the physical health of the patient and identify potential risk factors such as high blood pressure. Then he decides whether to fit each individual regular jogging or other sports.

The first "start": it is necessary to hasten slowly

So, if you have undergone medical examination and made sure that there are no contraindications to jogging you do not, get ready to start. Start jogging, so that the body in a calm, even relaxed pace slowly getting used to the load. Muscles, tendons and ligaments will take some time until they are sufficiently warm up and start richly supplied with blood. After ten or fifteen minutes of easy running, you will notice that the move you will become much easier. Do not run too fast, try to keep this speed to while driving, you could have a conversation without shortness of breath.

If you exercise with someone (friend, girlfriend, spouse) or in a group, jogging and all could be for you an enjoyable pastime. Today, in parks or stadiums are going to whole groups of runners having fun taking in new members. Joining them, you will surely find an outlet from the routine office work and even be able to make new acquaintances.

But you should not succumb to the temptation and take the time to "keep up" with the fast experienced runners. Follow only your own workout plan, get your own pace and keep it running. Not be amiss to acquire such sports accessories like heart rate monitor. It will become an indispensable tool in training, closely followed for your heartbeat. Thus, you will easily and accurately determine the rate, stabilizing your heart rate and allows a healthy way to improve physical fitness.

Running for "advanced"

Before the start of the regular runs should set yourself realistic, achievable goals, not to overload your body, but do not lose motivation in sports. At first, do not train more than two or three times a week, even if the exercise will seem insufficient. Each session should last run about 20 minutes.

For beginners it is advisable to paint your workout plan by the minute, to alternate running with short intervals of quiet steps. If you will be hard, or, on the contrary, it is easy to do, you can simply increase or decrease these intervals. Thus, you will not only simplify your workout, but also prevent strain muscles or joint injuries.

People suffering from diseases of the joints or obese, jogging contraindicated . The load on the tendons, ligaments and joints will be for them a disproportionate higher potential to improve physical fitness. Instead of running, they can turn to alternative sports such as cycling, swimming and Nordic walking. The latter, for example, help to lose weight, and effectively deal with a variety of physical ailments.

Related Aspects of

For optimal success in training should take into account a number of important factors. First of all - a properly fitted shoes. Choose shoes thoroughly, with a consultant in a specialty store.

An important factor is also a sensible diet. Avoid excessive intake of sweet and fatty foods and try to increase the amount of protein in the daily diet.

To compensate for fluid loss during the run, it is important to consume plenty of fluids. Doctors recommend daily drink 1.5 to 2 liters of water (not including coffee, tea, and alcoholic beverages).

After the first workout you can begin to disturb the frequent and rather unpleasant pain in the muscles. This is a normal phenomenon that occurs due to an organism with unusual physical exertion. Finish with intense jogging cold shower or rub the muscle warming up special ointments, effectively relieves pain syndromes.

Summer : Running and jogging - health benefits

Posted by Unknown No comments

"According to statistics, almost every country in Europe runs regular practice of about ten million people"

Image Source: http://parade.condenast.com

Running - one of the most healthy and effective for a slim and toned figure sports. However, it is only in those cases where the observed proper technique and simple but important rules of training. If you only do the first steps in regular jogging and you still want as quickly as possible to achieve success in the classroom, you will surely come in handy our useful recommendations.

Running today called the most popular sport, coaching endurance. According to statistics provided by the German sports magazine «Fit for Fun», almost every European country are practicing regular jogs about ten million people, and those who try to run correctly mark a positive change in health status. Running perfectly trains the cardiovascular system, and also allows you to fight obesity. However, such training due to heavy load on the body and can result in negative consequences. Thus, in order to run really benefited, so it is necessary to follow some rules. First of all, they need to follow the inexperienced runners.

Health check before the premiere

Instead of just going for a jog, a novice need to prepare well for the first workout. So, if you have not engaged in sports or doing a long break in training, first consult your doctor and go through a series of surveys to determine whether you can even load a long jogs. In particular, a medical consultation is absolutely necessary for people who are overweight or suffering from cardiovascular diseases, because only an expert can give them specific, taking into account the individual characteristics of recommendations on scheduling training.

In many sports centers today anyone can be examined by sports doctors, who, as a rule, are not limited to the usual inspection and administered to a patient a special "stress test" on a bicycle ergometer. During an impromptu trip cross-country trainer gradually increases the resistance to the moment when a man have the strength and stamina to move. Moreover, during the test pulse is continuously monitored and blood pressure.

Subsequently, the physician analyzes obtained during this training data, gathering information about the physical health of the patient and identify potential risk factors such as high blood pressure. Then he decides whether to fit each individual regular jogging or other sports.

The first "start": it is necessary to hasten slowly

So, if you have undergone medical examination and made sure that there are no contraindications to jogging you do not, get ready to start. Start jogging, so that the body in a calm, even relaxed pace slowly getting used to the load. Muscles, tendons and ligaments will take some time until they are sufficiently warm up and start richly supplied with blood. After ten or fifteen minutes of easy running, you will notice that the move you will become much easier. Do not run too fast, try to keep this speed to while driving, you could have a conversation without shortness of breath.

If you exercise with someone (friend, girlfriend, spouse) or in a group, jogging and all could be for you an enjoyable pastime. Today, in parks or stadiums are going to whole groups of runners having fun taking in new members. Joining them, you will surely find an outlet from the routine office work and even be able to make new acquaintances.

But you should not succumb to the temptation and take the time to "keep up" with the fast experienced runners. Follow only your own workout plan, get your own pace and keep it running. Not be amiss to acquire such sports accessories like heart rate monitor. It will become an indispensable tool in training, closely followed for your heartbeat. Thus, you will easily and accurately determine the rate, stabilizing your heart rate and allows a healthy way to improve physical fitness.

Running for "advanced"

Before the start of the regular runs should set yourself realistic, achievable goals, not to overload your body, but do not lose motivation in sports. At first, do not train more than two or three times a week, even if the exercise will seem insufficient. Each session should last run about 20 minutes.

For beginners it is advisable to paint your workout plan by the minute, to alternate running with short intervals of quiet steps. If you will be hard, or, on the contrary, it is easy to do, you can simply increase or decrease these intervals. Thus, you will not only simplify your workout, but also prevent strain muscles or joint injuries.

People suffering from diseases of the joints or obese, jogging contraindicated . The load on the tendons, ligaments and joints will be for them a disproportionate higher potential to improve physical fitness. Instead of running, they can turn to alternative sports such as cycling, swimming and Nordic walking. The latter, for example, help to lose weight, and effectively deal with a variety of physical ailments.

Related Aspects of

For optimal success in training should take into account a number of important factors. First of all - a properly fitted shoes. Choose shoes thoroughly, with a consultant in a specialty store.

An important factor is also a sensible diet. Avoid excessive intake of sweet and fatty foods and try to increase the amount of protein in the daily diet.

To compensate for fluid loss during the run, it is important to consume plenty of fluids. Doctors recommend daily drink 1.5 to 2 liters of water (not including coffee, tea, and alcoholic beverages).

After the first workout you can begin to disturb the frequent and rather unpleasant pain in the muscles. This is a normal phenomenon that occurs due to an organism with unusual physical exertion. Finish with intense jogging cold shower or rub the muscle warming up special ointments, effectively relieves pain syndromes.

SUMMER HEAT : PREPARING FOR SUMMER HEAT

"The sun, air and water - our best friends"

In the use of fresh air no doubt, but the hot rays of the summer sun is not harmless. Summer heat can be the cause of many ailments and even diseases. Residents of the southern countries are well aware of the precautions in the hot days. Why do we prepare?

Sunburn - Pros and Cons

Sunbathing helpful declare all doctors. It is not only beautiful, but also useful - under the influence of light to produce vitamin D, which prevents rickets, faster and better heal wounds, sores, infections of the skin, strengthens the immune system. Heliotherapy (sun treatment) is indicated for chronic and inflammatory diseases of the lungs, kidneys, joints, in the recovery period after severe trauma and nervous shock. It is particularly effective in combination with thalassotherapy (treatment of the sea), balneotherapy (treatment healing mud), diet and moderate exercise.

Of contraindications to heliotherapy and sunbathing: cancer, including remission, adrenal disease, malaria, hyperthyroidism, rheumatoid arthritis, systemic lupus erythematosus, scleroderma, exacerbation of chronic diseases of the internal organs.

Children up to two years old, pregnant in the first and last trimester, pensioners and women in menopause need to be especially careful to sunbathe, not to sunbathe in the afternoon. People suffering from an abundance of moles and nevi, women with mastopathy and benign tumors in the mammary glands should not sunbathe in the sun, but you can be on the beach in shaded loungers. 

Keep in mind that light-skinned, especially blondes and redheads, more sensitive to the sun than the swarthy and dark-haired people.

Sunbathing optimally take from 8 to 11 and from 16 to 19 hours. From sunbathing, you can stay in the sun no more than half an hour, then slowly add the time (not more than an hour one-time fee). Required headgear, sunglasses, sarongs or towel and sunblock. Long stay in the sun's dangerous even for tanned people.

Intrigues of the heat

Residents of the southern countries steadily observe the custom of siesta - from noon until three or four o'clock in the afternoon, no self-respecting Turk, a Spaniard or Argentine on the street without basic necessities of life may seem. 

Sunburn - the inconvenience faced by all. In mild cases, the burn looks like erythema (redness, swollen painful), to more serious lesions appear on the site of bubbles filled with liquid. After a few days the top layer of skin to peel off and peel. If damage is extensive, there are signs of intoxication - itching and severe pain at the site of burns, fever, headache, nausea, vomiting, drowsiness. Failure to comply with the rules of hygiene, brushing burns, wearing a tight, oppressive clothes possible secondary bacterial infection and abscess.

Treatment is symptomatic - lubricate burns of burn tool (panthenol, allantoin, sea buckthorn oil, etc.). Useful cold compresses, frequent cool showers or baths with herbs (calendula, chamomile), when the temperature rises or severe pain need to take aspirin or paracetamol (ibuprofen increases the sensitivity to the sun and is therefore contraindicated!) If bubbles covered more than 10% of the body, the temperature rises above 38, burns badly swollen, pus or appear sukrovichnye selection - should consult a doctor. After 2-3 days of recovery needed sunscreen, umbrellas and tight clothing from the soft tissue covering the burnt places. Should not wear tight clothes, styles with straps, pleated straps, injuring the affected areas.

Sunburn eyes may occur if a sunny day too long in the sun without protective glasses that absorb UV rays. Symptoms - redness, photophobia, pain, and pain in the eyes, tearing, blurred vision, cramps century, in severe cases - swelling of the eyelids and the eyeball, corneal, blurred iris.

Treatment - 2-3 days do not go out in sunlight, lay in the darkened room, refuse to read the computer and the TV, do cold lotions to the eye. If, within 24 hours, no improvement - consult an eye specialist.

Photodermatosis or solar urticaria - a particularly strong reaction of the skin to sunlight. Even a small exposure causes skin rash, redness, itching, swelling. Often observed in pregnant women, in puberty and menopause, during menses. Can be a symptom of liver disease, adrenal glands, kidneys - if earlier photodermatosis not observed, it is necessary to pass inspection. When porphyria (a genetic systemic disease), direct sunlight on the skin causes inflammation and ulcers. Enhance the sensitivity to the sun sulfonamide antibiotics (fluoroquinolones, tetracyclines), amiodarone, furosemide, ibuprofen and ointments based on it, some other drugs. You can get local sunburn by skin perfume, cologne, orange, sandalwood and bergamot oil, musk, amber, parsley juice, hogweed and angelica.

Treatment - the same as sunburn, plus Allergy medications and strict refusal to walk in the sun. After contact with skin photosensitizing (amplifying sensitivity to the sun) substances should be thoroughly washed the affected area with soap and water, rub baby oil, rinse again and only then apply ointment or bandage.

Sunstroke - a special case of heat stroke, especially common on hot days, with full, older and improperly dressed people. Reason ailments overheating in case of sunstroke - the brain in the case of heat - the whole body. If it is too long in the sun with her ​​head uncovered, to go in a closed car in hot weather, to be affected by unusually high temperatures, the body no longer cope with regulators. Symptoms: loss or confusion, nausea, vomiting, chills, shortness of breath, nosebleeds, pyrexia (up to 41 or higher), severe headache, in severe cases, seizures, disruption of the heart, hallucinations, delusions. There is the risk of strokes, heart attacks, coma and sudden death.

Treatment: need urgent medical care. Until the arrival of the doctor you want to transfer the victim to shade, strip it to the laundry, make a cold compress on his head, cover the body with a wet cloth. If the patient is conscious - fed him salt or mineral water. You can rub whiskey, hands, feet, earlobes. In convulsions - hold in place, that the patient does not hurt himself by vomiting - turn your head to one side, so it does not choke. It is important to monitor your breathing and heart rate, if necessary, begin rescue breathing and chest compressions.

Dehydration is particularly dangerous in the heat, because together with then one loses not only water but also minerals. "Catch" Dehydration can be caused by extensive training, walking and even riding in a crowded truck on a hot day. Symptoms: dry mouth, headache, circles under the eyes, lethargy, lack of urination or a small amount of dark urine, dry, wrinkled and flabby skin, nausea, weakness, fainting, if you do not help - severe kidney damage.

Treatment - slow "unmount". It is best to use the drug "rehydron", in his absence, make such a solution - a teaspoon of salt and four tablespoons of sugar per liter of water or otpaivala healing mineral water. Poite 100 ml every 10 minutes until the patient does not drink a liter if vomiting occurs - reduce the dose by half in four-and participation drink. You can put a person in a warm (but not hot!) Bath, cover with wet sheets, no harm will be sucking ice cubes. With the improvement of the day you need to drink more often, but little by little, not allowing drink more than 500 ml per hour. To prevent dehydration in the heat should drink at least 500 ml of mineral water or diluted juice every hour. If there is deterioration or no improvement within 3-4 hours - see your doctor.

Be careful on hot days like on vacation or at home!

SUMMER HEAT : PREPARING FOR SUMMER HEAT

Posted by Unknown No comments

"The sun, air and water - our best friends"

In the use of fresh air no doubt, but the hot rays of the summer sun is not harmless. Summer heat can be the cause of many ailments and even diseases. Residents of the southern countries are well aware of the precautions in the hot days. Why do we prepare?

Sunburn - Pros and Cons

Sunbathing helpful declare all doctors. It is not only beautiful, but also useful - under the influence of light to produce vitamin D, which prevents rickets, faster and better heal wounds, sores, infections of the skin, strengthens the immune system. Heliotherapy (sun treatment) is indicated for chronic and inflammatory diseases of the lungs, kidneys, joints, in the recovery period after severe trauma and nervous shock. It is particularly effective in combination with thalassotherapy (treatment of the sea), balneotherapy (treatment healing mud), diet and moderate exercise.

Of contraindications to heliotherapy and sunbathing: cancer, including remission, adrenal disease, malaria, hyperthyroidism, rheumatoid arthritis, systemic lupus erythematosus, scleroderma, exacerbation of chronic diseases of the internal organs.

Children up to two years old, pregnant in the first and last trimester, pensioners and women in menopause need to be especially careful to sunbathe, not to sunbathe in the afternoon. People suffering from an abundance of moles and nevi, women with mastopathy and benign tumors in the mammary glands should not sunbathe in the sun, but you can be on the beach in shaded loungers. 

Keep in mind that light-skinned, especially blondes and redheads, more sensitive to the sun than the swarthy and dark-haired people.

Sunbathing optimally take from 8 to 11 and from 16 to 19 hours. From sunbathing, you can stay in the sun no more than half an hour, then slowly add the time (not more than an hour one-time fee). Required headgear, sunglasses, sarongs or towel and sunblock. Long stay in the sun's dangerous even for tanned people.

Intrigues of the heat

Residents of the southern countries steadily observe the custom of siesta - from noon until three or four o'clock in the afternoon, no self-respecting Turk, a Spaniard or Argentine on the street without basic necessities of life may seem. 

Sunburn - the inconvenience faced by all. In mild cases, the burn looks like erythema (redness, swollen painful), to more serious lesions appear on the site of bubbles filled with liquid. After a few days the top layer of skin to peel off and peel. If damage is extensive, there are signs of intoxication - itching and severe pain at the site of burns, fever, headache, nausea, vomiting, drowsiness. Failure to comply with the rules of hygiene, brushing burns, wearing a tight, oppressive clothes possible secondary bacterial infection and abscess.

Treatment is symptomatic - lubricate burns of burn tool (panthenol, allantoin, sea buckthorn oil, etc.). Useful cold compresses, frequent cool showers or baths with herbs (calendula, chamomile), when the temperature rises or severe pain need to take aspirin or paracetamol (ibuprofen increases the sensitivity to the sun and is therefore contraindicated!) If bubbles covered more than 10% of the body, the temperature rises above 38, burns badly swollen, pus or appear sukrovichnye selection - should consult a doctor. After 2-3 days of recovery needed sunscreen, umbrellas and tight clothing from the soft tissue covering the burnt places. Should not wear tight clothes, styles with straps, pleated straps, injuring the affected areas.

Sunburn eyes may occur if a sunny day too long in the sun without protective glasses that absorb UV rays. Symptoms - redness, photophobia, pain, and pain in the eyes, tearing, blurred vision, cramps century, in severe cases - swelling of the eyelids and the eyeball, corneal, blurred iris.

Treatment - 2-3 days do not go out in sunlight, lay in the darkened room, refuse to read the computer and the TV, do cold lotions to the eye. If, within 24 hours, no improvement - consult an eye specialist.

Photodermatosis or solar urticaria - a particularly strong reaction of the skin to sunlight. Even a small exposure causes skin rash, redness, itching, swelling. Often observed in pregnant women, in puberty and menopause, during menses. Can be a symptom of liver disease, adrenal glands, kidneys - if earlier photodermatosis not observed, it is necessary to pass inspection. When porphyria (a genetic systemic disease), direct sunlight on the skin causes inflammation and ulcers. Enhance the sensitivity to the sun sulfonamide antibiotics (fluoroquinolones, tetracyclines), amiodarone, furosemide, ibuprofen and ointments based on it, some other drugs. You can get local sunburn by skin perfume, cologne, orange, sandalwood and bergamot oil, musk, amber, parsley juice, hogweed and angelica.

Treatment - the same as sunburn, plus Allergy medications and strict refusal to walk in the sun. After contact with skin photosensitizing (amplifying sensitivity to the sun) substances should be thoroughly washed the affected area with soap and water, rub baby oil, rinse again and only then apply ointment or bandage.

Sunstroke - a special case of heat stroke, especially common on hot days, with full, older and improperly dressed people. Reason ailments overheating in case of sunstroke - the brain in the case of heat - the whole body. If it is too long in the sun with her ​​head uncovered, to go in a closed car in hot weather, to be affected by unusually high temperatures, the body no longer cope with regulators. Symptoms: loss or confusion, nausea, vomiting, chills, shortness of breath, nosebleeds, pyrexia (up to 41 or higher), severe headache, in severe cases, seizures, disruption of the heart, hallucinations, delusions. There is the risk of strokes, heart attacks, coma and sudden death.

Treatment: need urgent medical care. Until the arrival of the doctor you want to transfer the victim to shade, strip it to the laundry, make a cold compress on his head, cover the body with a wet cloth. If the patient is conscious - fed him salt or mineral water. You can rub whiskey, hands, feet, earlobes. In convulsions - hold in place, that the patient does not hurt himself by vomiting - turn your head to one side, so it does not choke. It is important to monitor your breathing and heart rate, if necessary, begin rescue breathing and chest compressions.

Dehydration is particularly dangerous in the heat, because together with then one loses not only water but also minerals. "Catch" Dehydration can be caused by extensive training, walking and even riding in a crowded truck on a hot day. Symptoms: dry mouth, headache, circles under the eyes, lethargy, lack of urination or a small amount of dark urine, dry, wrinkled and flabby skin, nausea, weakness, fainting, if you do not help - severe kidney damage.

Treatment - slow "unmount". It is best to use the drug "rehydron", in his absence, make such a solution - a teaspoon of salt and four tablespoons of sugar per liter of water or otpaivala healing mineral water. Poite 100 ml every 10 minutes until the patient does not drink a liter if vomiting occurs - reduce the dose by half in four-and participation drink. You can put a person in a warm (but not hot!) Bath, cover with wet sheets, no harm will be sucking ice cubes. With the improvement of the day you need to drink more often, but little by little, not allowing drink more than 500 ml per hour. To prevent dehydration in the heat should drink at least 500 ml of mineral water or diluted juice every hour. If there is deterioration or no improvement within 3-4 hours - see your doctor.

Be careful on hot days like on vacation or at home!