When I majored in kinesiology at school, the inability to diagnose and treat was the spark that drove me to physical therapy.
As a coach or personal trainer, you are limited by your knowledge and skills. Therefore certifications are suitable; however, you could become too clumsy and lose focus.
Continue reading
When I majored in kinesiology at school, the inability to diagnose and treat was the spark that drove me to physical therapy.
As a coach or personal trainer, you are limited by your knowledge and skills. Therefore certifications are suitable; however, you could become too clumsy and lose focus.
Continue reading
Frailty is a measure of the downside of aging; exercise is the remedy.
An interesting study review article in Nature, The Degree of Frailty as a Translational Measure of Health in Aging, looks at the effects of different degrees of frailty and how they affect aging, particularly with regard to diseases of later life.
Continue reading
Frailty is a measure of the downside of aging; exercise is the remedy.
Continue reading
Everyone wants to stay healthy. But as with any endeavor, things are not easy and smooth. If you've been health conscious for a while, you probably know how much time, effort, and discipline it takes to lead a healthy lifestyle. In addition to a regular exercise routine, it is important to make sure that you are consuming the correct amount and type of food.
Unfortunately, maintaining a balanced diet can be quite difficult. With relentless food marketing these days, it's easier to eat a piece of bread, pizza, and pasta than it is to ingest the amount of fruits and vegetables your body needs. But thanks to the wide variety of green products that populate store shelves these days.
With a nutrient-rich powder, you can make up for the recommended serving of greens that you don't consume on a regular basis. But these greens have more to offer than convenient and easy to take. They have amazing physical health benefits that make a great addition to your diet. Read them here.
Green powder is a dietary supplement that many athletes and fitness enthusiasts use for improved vitamin and nutrient absorption. They are made up of a wide variety of ingredients depending on the brand you are buying. As a rule, however, these greens consist of the following elements:
Since these are dietary supplements, be aware that these green powders are not technically regulated by the Food and Drug Administration (FDA). Make sure that you are only buying them from a trusted source. Check as often as possible that the brand is certified by an external testing laboratory.
With so many fraudulent health products on the market, it's typical that everyone thinks about taking this green powder. If in doubt, you can always research. But plenty of evidence has shown a number of physical benefits you can get from this green powder, such as the following:
Improves immune function
Your body needs a diet high in antioxidants to give you the upper hand against harmful pathogens. Because powdered vegetables are high in vitamins, minerals, and other nutrients, they're a great support for a healthier immune system. In particular, the anti-inflammatory properties of a green powder can help your body fight infection.
Provides a boost of energy
The natural release of carbohydrates and proteins in most powdered vegetable ingredients can provide your body with a constant supply of energy. Some of them also have green tea extract, which contains caffeine, which can help you feel more alert and energetic. If you are feeling tired all the time, try adding greens powder to your diet and watch your energy levels surge rapidly.
Regulates acidity
Processed foods and too many carbohydrates create an acidic environment in your body, which leads to some health problems. But even with a steady clean diet and multivitamin intake, it is extremely difficult to maintain a neutral pH level.
The good news is that green powder can help stabilize your overall acid load. There are numerous claims that they play a beneficial role in the alkaline effect on the human body and contribute to improved physical health.
Aids digestion
The job of the digestive system is to break down the food you eat into small particles that your body can ingest and use for energy, growth, and cell repair. However, it may not work properly, making the nutrients more difficult to absorb.
However, these green powders contain a number of digestive enzymes that are essential for nutrient absorption and speeding up the necessary chemical reactions in the body. You can certainly get a concentrated dose of vitamins, minerals, and antioxidants that work instantly in your cells by ingesting them.
Helps prevent chronic diseases
The antioxidant and anti-inflammatory properties of green powder can reduce oxidative damage to your cells, which can protect you from chronic diseases like cancer, diabetes, and arthritis. Green powders are also known to help regulate blood sugar and cholesterol levels and reduce the risk of cardiovascular disease.
Other advantages
It turns out that these green powders are also beneficial for physical and mental health. The herbal ingredients, especially the Brassica, in green powders support the hormonal balance, which has a direct effect on the health of the brain and psychological well-being. One study also found that high vegetable intake helped lower the rate of cognitive decline with age.
How do you use green powder for best results?
It's easy to use this green powder. Since they are in powder form, you can add them to your food or mix them with water for a quick green drink. However, there are a few things that you need to know in order to maximize its benefits. Note that even if greens powders are made with nutritious ingredients, they are not automatically good for everyone.
Here are the best ways to use them for the best results.
Should You Use Green Powder In Your Diet?
Greens powders are one of the most powerful nutritional supplements on the market. They can help you improve your overall health. If you are thinking of using them, make sure you have a full diet. Note that their nutrients may be limited and they shouldn't replace all your vegetables and fruits. Also, make sure you get them from a reliable source.
When is weight loss noticeable? Anyone could wonder about it. There is no straightforward answer to how quickly or slowly your weight loss will be felt to answer this question. There are many different elements that can affect the outcome of your weight loss plan. One reason that affects how fast you lose your fat is where your weight loss is at. To learn more about your weight loss, you can also read an article here: https://reshape.me/articles/whats-your-weight-loss-stage. This article explains why the result can vary.
😉 Your starting size
In fact, your baseline size has a huge impact on how long or soon you will notice your diet results. According to Very fitIf your starting weight is in the Body Mass Index (BMI) obesity range, it may be impossible to notice your weight loss quickly. Even so, you may not notice any weight fluctuations with a larger frame. If you have a small body and a lower BMI, your weight may drop more slowly, but you may notice it faster. On the other hand, if you start out taller, you will likely lose more weight faster, especially in the early days of your diet.
😄 Your diet type
Some diet programs are designed to include a start-up phase that leads to accelerated weight loss, such as: B. Atkins, South Beach, etc. The popular programs usually include a start for a week or two when the eating restriction is more intense and the result is that you lose more weight.
During the starting phase, you can lose five pounds or more a week. Your weight loss will be felt earlier. The weight loss you experience at this stage is often the result of water loss due to a carbohydrate limit, not fat loss.
😃 Your carbohydrate intake
Limiting your carbohydrate intake can lead to rapid water loss. The water in your body is needed to store the carbohydrates. So if you decrease the number of carbohydrates you consume, you will also lose the water your body needs to store the carbohydrates.
If there are more than one person, losing water may make their height appear different. Losing weight of water, however, is not synonymous with losing fat. While you are limited, your carbohydrate intake is a smart approach to losing weight; A healthy eating program must be followed for continued weight loss to occur.
😦 Your measurement method for noticing weight loss
In the end, almost everyone wants to feel comfortable in their own skin and look good wearing their clothes. But how they measure their progress can affect how quickly they see the result? In most cases, they are likely to see the changes on the scale first, especially if they are on a high-tech scale. These type of scales can capture very small changes in your body weight, even a fraction of a pound that may be too small to be noticed.
After that, people usually want to see the changes in their clothing size as well. Clothing size wouldn't change right away, but you will feel that your clothes are starting to fit differently. Later on, your weight loss may prompt you to change your clothing size. Some people may notice immediately that their thighs, abdomen, or face change in size. It can be genetic. These changes can occur before or after you feel the change in your clothing size. Please remember This increase in muscle mass can lead to weight gain on the scales even though you are losing your body fat.
😳 Noticeable Weight Loss Timeline
Below is a sample timeline of when to stick to a healthy eating program that limits your caloric intake and a moderate exercise regimen – it can be different for everyone.
➔ The first week: Most people see the change in the scale but don't see a major change in your body.
➔ The second week: You are likely to notice the change in the way your body looks and feels. And exercise feels easier and your clothes feel looser.
➔ The third week: This is the beginning of your weight loss journey. If you are consistent in your diet plan, your body reactions will be better and you will feel that your diet is successful.
➔ The fourth week: It is possible that you are already losing enough weight to try different sizes of clothes.
➔ After the fourth week: You will get used to your new eating habit. You can begin to revert to an adjustment to the diet to maintain your weight depending on the amount in which you are losing your weight.
Long story cut short; physical activity is the order of the day. Especially if you want to become a better version of yourself every day, challenging your body and investing time in keeping it in good shape is important. Gone are the days when exercise, exercise, and various types of physical activity were reserved only for athletes and fitness trainers. We live in a time when the numbers of diseases are innumerable and no control of the body puts someone on the receiving end of harm. In this role, we're going to walk you through some interesting benefits of physical activity:
1. Reduced risk of heart attack
Terrifyingly, one of the leading causes of youth death in modern times is cardiac arrest. Thousands of young people die from heart disease every year. Spending an hour in the gym or running 30 minutes each day will slightly reduce your chances of having a heart attack. Instead of relying on conventional medication, it is best to challenge yourself physically and actively participate in various exercises.
2. Lower the blood pressure
High blood pressure is often sung as a silent killer because it can cause a heartbeat. Unfortunately, a large part of the world's population suffers from this problem. However, if you do a sport that you like or go to the gym regularly, the problem of high blood pressure will be solved automatically. High blood pressure is recognized as the high volume of blood that is pumped through the veins. This is dangerous as it can also cause a heart attack. So now is the right time to get rid of laziness and take care of your health.
3. Better looks
We strive in a social media era where it has become the norm to seek the best. People who are too thin or too fat find it difficult to keep up with global standards. It's good to feel good about yourself, however, but it's just as important to embrace the concept of staying fit. The easiest way to do this is to play any sport you like. You can buy sports supplements online from ATP Science to help you stay fit and healthy. Even if you are obese and find it difficult to lose weight, never lose hope and continue the war to look your best.
4. Good for mental health
Despite the high level of awareness, mental health is still heavily stigmatized around the world. Fortunately, when you work out at the gym, endorphins are released in the brain. If you don't know, they're stress-relieving hormones that make you feel happier. Next time you don't feel good, hit the gym and have some fun. Exercise and try to indulge in the various activities available. Eventually, the moment you start losing weight and getting fit, you will become more confident.
Anxiety is a relatively common mental health problem that affects millions of people today. It is a debilitating problem that, if ignored or left untreated, can have a negative impact on a person's mental and physical well-being.
Long ago people thought that there was a divide between mental and physical health. However, recent studies have favored a holistic view. This means that a problem with one part of your body can lead to adverse effects in other areas as well. Fortunately, this has led to a holistic approach in developing a treatment for anxiety.
Mental disorders like anxiety and depression are scary because they don't just contaminate your thoughts. They also affect your physical health and cause significant damage to your organs without you even realizing it.
Here are the ways that fear affects the physical body:
If you've ever had a panic attack, you know that one of the telltale signs is hyperventilation. Rapid breathing occurs when your body reacts to stress.
The first thing to happen is your heart racing, which would cause you to need more oxygen to prepare your body for combat or flight mode. This would make your body meet that demand by trying to get as much air into your system as possible. However, you need to keep in mind that doing so can create an imbalance between oxygen and carbon dioxide, which can worsen the other symptoms of physical anxiety.
That's why one of the best ways to reduce anxiety is to learn how to breathe really deeply. The process involves breathing in through your nose and expanding the diaphragm with oxygen. Hyperventilation is often characterized by quick, shallow breaths. Conversely, if you feel like a panic attack is coming, you should practice mindfulness and use diaphragmatic breathing to calm yourself down. You can even take up some calming yoga positions to center yourself in your head in the middle of the storm.
If your heart is racing too fast, chest pain and, worse, a stroke can occur. This happens when your body is constantly going into fear mode.
Experiencing faster heart rates and palpitations can wear your heart down. It can also increase your risk for high blood pressure and heart disease.
Another physical manifestation of fear is sweating and tremors. These two stress reactions can occur simultaneously or separately. Fearful or stressful thoughts can activate the sympathetic nervous system, which controls the sweat glands throughout the body.
Again, this response happens because your body is prepared to fight predators or to flee towards safety. While the danger may be "everything on your head," it does not eliminate the fact that your body feels that it is a real threat to your life.
Shaking, on the other hand, can be caused by anxiety-related hormonal surges. Similar to homeostasis between oxygen and carbon dioxide, anxious thoughts can lead to a mismatch between the various chemicals that interact in your body.
Sex hormones like testosterone and progesterone influence how you deal with stress. This may be why anxiety usually peaks during periods of hormonal changes such as puberty, as well as menstruation and menopause in women.
Adrenaline and cortisol are also known stress hormones. Your body produces them to deal with the threat and the measures you should take. However, individuals with anxiety have an excess of these chemicals.
As mentioned above, anxiety can cause your hormones to get out of hand. The fight-or-flight stress response produces some chemicals to prepare your body for action.
With fear, however, the perceived danger is not anchored in reality. This way, your body may not be able to use up the energy and chemicals it built up because you haven't done anything about the situation, which means it will take a little longer to recover. Also, the cycle can continue while you continue to struggle with the mental disorder.
Nausea is a common symptom of anxiety. You may have experienced a feeling of fear that starts in the pit of your stomach. Persistent panic and worrying thoughts can cause problems with your digestion and appetite due to the connection between your gut and your mind.
An imbalance in the amount of good and bad bacteria in your stomach is known to affect your cognition. Likewise, mental health issues such as anxiety can also affect digestive functions.
Fast heart rates, sweating, tremors, and nausea can all affect your physical health. The problem gets worse if you have trouble sleeping, even at night, from the thoughts on your mind.
All of these factors contribute to a feeling of fatigue caused by anxiety.
The tense feeling you get when you have a panic attack or just having worried thoughts can subconsciously make you tense your muscles. This tension is the way your body prepares to feel injury and pain. This leads to body aches and pains, which makes the persistent tiredness you feel worse.
If you look at it in the short term, worry can save your life as it signals your body to prepare for battle or to flee from an intense situation. You may even get a brief immunity boost to cope with your stress response.
However, it is not physically sustainable if you continue in this mental state. This means that your body is constantly sensing an impending danger and preparing to no longer know how to function normally again, which can lead to fatigue and weaken your immune system.
The problem with anxiety is that it affects not only your mental state but your physical health as well. You may have experienced hyperventilation, sweating, and tremors due to the stress you feel from a perceived threat to your wellbeing.
If left untreated, frequent combat or flight modes can lead to harmful consequences.
Everything you have ever experienced will be experienced, all exercises or personal bests that you have ever performed have started and ended in your brain.
All the movements, skills, thoughts and everything that makes you special are contained in this 3 pound organ,
You bet your ass does!
This is not a neurological lecture, but before we look at the importance of how your brain collects information and how it can be improved, we need to understand in a very basic way how the brain works.
Your brain uses sensory inputs to collect information, These sensors receive input, and the peripheral nervous system (PNS) and central nervous system (CNS) send these signals to the brain, which then essentially decides on the action and then generates a motor output that is relevant to the decision.
At a very simple level, it is.
The brain has three ways to collect information or input:
These inputs are then integrated together to create and update the map of the brain of everything. Of you, the world around you and how you move through it. The brain updates past experiences, senses, and prediction processes to make decisions that dictate the body's actions.
Now that we've largely understood how the brain does things, we need to find out why it does them.
The answer is simple: survival.
The goal of your brain is to keep you alive, Point. Do not keep alive in ten years, but today.
How it does it is through prediction. Our brain masters pattern recognition. Every second of every day, the 120 billion neurons in the brain process information based on past experiences to predict the results of actions. This is your brain that uses pattern recognition to decide actions.
The inputs your brain uses to move around the world have a hierarchy:
If these sensory inputs match (i.e. there is clear information from all three systems and good integration into the brain), you can work well with your brain and perform when it matters. No matter whether CrossFit, Powerlifting or just lifting something off the floor.
If there is a mismatch, we run into problems, If there is bad information that informs the brain maps and pattern recognition skills, I fear that they will try to limit the likelihood of death – usually by creating pain to attract attention or inhibit movement.
In this article, I will focus on exercises to improve your visual system, as 70-90% of all sensory inputs are visual.
There are two classifications of human vision::
There can be any number of things that affect these two patterns and interfere with your visual system, which in turn can dramatically affect your performance without you even knowing it.
The key to training your visual system for performance is training your eye muscles to function properly. Finally, poor muscle function leads to problems with gaze shifting and gaze stabilization.
We'll cover one drill for stabilization and one for shifting. In my video you will find a demonstration of the individual exercises.
I recommend that you record the practice and watch it again to see how you do it, This way you can adjust accordingly.
Stand in a neutral position and hold a pen in front of you in a neutral position.
Try to smoothly follow the pen as you move it from the neutral position to one of the following eight positions and then back to the neutral position:
You should repeat this test three times at each of the eight positions, You will look for two things when you look at the drillback:
Each of these can indicate poor visual motor control.
The goal of these exercises is to make your eyes work properly so that the information your brain receives is as clear as possible, This way, your brain is not afraid of being able to move fully in all available ranges of motion.
Remember, if the brain can predict, you can perform.
references::
1. Gaymard, B. & Pierrot-Deseilligny, C. (1999). Saccade neurology and smooth tracking. Current opinion in neurology.
2. Hughes, A.E. (2018). Dissociation between perception and smooth tracking of eye movements when assessing the speed of moving Gabor targets. Journal of Vision.
3. Ingster-Moati, I., Vaivre-Douret, L., Bui Quoc, E., Albuisson, E., Dufier, J.L. & Golse, B. (2009). Vertical and horizontal eye movements in children: a neurological development study. European Journal of Pediatric Neurology.
4. Krauzlis, R.J., Goffart, L. & Hafed, Z.M. (2017). Neural control of fixation and fixative eye movements. Royal Society B Philosophical Transactions: Biological Sciences.
Everything you have ever experienced will be experienced, all exercises or personal bests that you have ever performed have started and ended in your brain.
All the movements, skills, thoughts and everything that makes you special are contained in this 3 pound organ,
You bet your ass does!
This is not a neurological lecture, but before we look at the importance of how your brain collects information and how it can be improved, we need to understand in a very basic way how the brain works.
Your brain uses sensory inputs to collect information, These sensors receive input, and the peripheral nervous system (PNS) and central nervous system (CNS) send these signals to the brain, which then essentially decides on the action and then generates a motor output that is relevant to the decision.
At a very simple level, it is.
The brain has three ways to collect information or input:
These inputs are then integrated together to create and update the map of the brain of everything. Of you, the world around you and how you move through it. The brain updates past experiences, senses, and prediction processes to make decisions that dictate the body's actions.
Now that we've largely understood how the brain does things, we need to find out why it does them.
The answer is simple: survival.
The goal of your brain is to keep you alive, Point. Do not keep alive in ten years, but today.
How it does it is through prediction. Our brain masters pattern recognition. Every second of every day, the 120 billion neurons in the brain process information based on past experiences to predict the results of actions. This is your brain that uses pattern recognition to decide actions.
The inputs your brain uses to move around the world have a hierarchy:
If these sensory inputs match (i.e. there is clear information from all three systems and good integration into the brain), you can work well with your brain and perform when it matters. No matter whether CrossFit, Powerlifting or just lifting something off the floor.
If there is a mismatch, we run into problems, If there is bad information that informs the brain maps and pattern recognition skills, I fear that they will try to limit the likelihood of death – usually by creating pain to attract attention or inhibit movement.
In this article, I will focus on exercises to improve your visual system since 70-90% of all sensory inputs are visual.
There are two classifications of human vision::
There can be any number of things that affect these two patterns and interfere with your visual system, which in turn can dramatically affect your performance without you even knowing it.
The key to training your visual system for performance is training your eye muscles to function properly. Finally, poor muscle function leads to problems with gaze shifting and gaze stabilization.
We'll cover one drill for stabilization and one for shifting. In my video you will find a demonstration of the individual exercises.
I recommend that you record the practice and watch it again to see how you do it, This way you can adjust accordingly.
Stand in a neutral position and hold a pen in front of you in a neutral position.
Try to smoothly follow the pen as you move it from the neutral position to one of the following eight positions and then back to the neutral position:
You should repeat this test three times at each of the eight positions, You will look for two things when you look at the drillback:
Each of these can indicate poor visual motor control.
The goal of these exercises is to make your eyes work properly so that the information your brain receives is as clear as possible, This way, your brain is not afraid of being able to move fully in all available ranges of motion.
Remember, if the brain can predict, you can perform.
references::
1. Gaymard, B. & Pierrot-Deseilligny, C. (1999). Saccade neurology and smooth tracking. Current opinion in neurology.
2. Hughes, A.E. (2018). Dissociation between perception and smooth tracking of eye movements when assessing the speed of moving Gabor targets. Journal of Vision.
3. Ingster-Moati, I., Vaivre-Douret, L., Bui Quoc, E., Albuisson, E., Dufier, J.L. & Golse, B. (2009). Vertical and horizontal eye movements in children: a neurological development study. European Journal of Pediatric Neurology.
4. Krauzlis, R.J., Goffart, L. & Hafed, Z.M. (2017). Neural control of fixation and fixative eye movements. Royal Society B Philosophical Transactions: Biological Sciences.
