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Category: Education

Too Busy To Exercise?

May 1 |00:00

Feeling overwhelmed by the amount of time your friends and colleagues spend in the gym? Turned off by the idea of a tennis or squash game that entails not only the hour-long match but also getting to the club, changing into a outfit and then showering afterwards? Going to an exercise class or even doing a workout on your own can take just as long. With an already busy work and family life schedule, it’s hard to imagine finding any more time in the day for exercise. Making small changes in your schedule to fit in a little bit of exercise each day will make a world of difference to your health.

A Simple Exercise Program

Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule. Think of exercise like you think of a major task in the office. Break it up into tinier components.

Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.

Suggestion A

30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)

Suggestion B

30 minutes three times a week
Mon: 20 minutes cardio + 10 minutes stretching;
Tues: 20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.
Wed: 20 minutes cardio + 10 minutes of
Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)

Suggestion C

20 minutes 5 days a week.
Week 1: all cardio
Week 2: weights
Week 3: Cardio on Mon/Wed/Fri
Week 4: Weights on Tues/Thurs
Repeat the entire cycle when you get to month 2.

Frequency and Intensity

Ideally, you should gradually increase the frequency or intensity, or both. But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity. This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).

For your weight training, if you started with 5-pound weights, graduate into 7.5 pounds in month 2. And then on those days when your day is not filled with meetings, try to stay an extra 5-10 minutes.

Be realistic with your goals, especially when you’re just starting. Increasing frequency and intensity too soon can overwhelm you, making you want to give up.

We all know how important exercise is and it’s often not the desire that’s lacking but the time. By following this simple workout tricks you’ll be able to maintain a healthy lifestyle even if you’re juggling your work and home life.
…

to read the entire article go to http://sacrossfit.lifestyleezine.com

 

Too Busy To Exercise?

May 1 |00:00

Feeling overwhelmed by the amount of time your friends and colleagues spend in the gym? Turned off by the idea of a tennis or squash game that entails not only the hour-long match but also getting to the club, changing into a outfit and then showering afterwards? Going to an exercise class or even doing a workout on your own can take just as long. With an already busy work and family life schedule, it’s hard to imagine finding any more time in the day for exercise. Making small changes in your schedule to fit in a little bit of exercise each day will make a world of difference to your health.

A Simple Exercise Program

Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule. Think of exercise like you think of a major task in the office. Break it up into tinier components.

Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.

Suggestion A

30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)

Suggestion B

30 minutes three times a week
Mon: 20 minutes cardio + 10 minutes stretching;
Tues: 20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.
Wed: 20 minutes cardio + 10 minutes of
Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)

Suggestion C

20 minutes 5 days a week.
Week 1: all cardio
Week 2: weights
Week 3: Cardio on Mon/Wed/Fri
Week 4: Weights on Tues/Thurs
Repeat the entire cycle when you get to month 2.

Frequency and Intensity

Ideally, you should gradually increase the frequency or intensity, or both. But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity. This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).

For your weight training, if you started with 5-pound weights, graduate into 7.5 pounds in month 2. And then on those days when your day is not filled with meetings, try to stay an extra 5-10 minutes.

Be realistic with your goals, especially when you’re just starting. Increasing frequency and intensity too soon can overwhelm you, making you want to give up.

We all know how important exercise is and it’s often not the desire that’s lacking but the time. By following this simple workout tricks you’ll be able to maintain a healthy lifestyle even if you’re juggling your work and home life.
…

to read the entire article go to http://sacrossfit.lifestyleezine.com

 

Business Travel and Exercise

May 1 |00:00

Hopping in and out of planes is exercise enough, you say. But that’s not the kind of exercise that will condition your heart, make your reflexes and joints more fluid, keep your sugar levels in check or stop mood swings. Nor is it the kind of exercise that will make you euphoric after a good cardiovascular session. You need to counteract the effects of jet lag, artificial air in pressurized aircraft cabins and sky fatigue.

Travel isn’t always a bad thing for your exercise program either. If you’re used to a routine travel for business or for pleasure could be the best thing to shake things up a bit. Not all hotels will have the equipment that your health club does, and some hotels may not have a fitness centre at all so you’ll have to improvise. You may find that trying new equipment will trigger your excitement for the gym again and could even boost your results.

Some nice hotels have spa facilities that you can enjoy while on a business trip. Reward yourself with a facial or a massage after a session on the treadmill or 10 laps in the pool. This is a great way to unwind for the evening, and an added bonus for the individual on the go.

Common Obstacles

What are some of the reasons why travelers do not incorporate exercise while they’re on the road?

  • They’re stressed or too tired
  • They don’t feel comfortable about working out in unfamiliar surroundings
  • They don’t have access to a hotel gym

But if they made just a tiny effort to change this thinking, they’d be on the road to fitness sooner. Engaging in exercise allows you to get out of that bubble of meetings, seminars and tours.

Walk when on the Road

When traveling, have a pair of good walking shoes, preferably trainers, so that you won’t feel so daunted about getting from one side of the airport to the other.

Having the right pair of walking shoes will encourage you to walk up the stairs instead of taking the escalator, to walk instead of taking the conveyor belt, and to transfer from one concourse to another on foot instead of taking the shuttle service.

You may not know it, but walking these long distances with your luggage in tow serves as a combination/weight lifting exercise.

Fitness while Flying

Once settled comfortably on the plane, make sure you time your stretching and walking periods. If it’s just an hour’s flight, walk around the plane once and do your stretching at the back of the plane, if it’s a three hour to five hour flight, try to get up from your seat and walk around at least once every hour, doing leg extensions and trunk/neck movements.

Airlines such as Japan Air Lines show videos of how travelers can incorporate flexibility movements while seated or standing. Take full advantage of these videos. The exercises may help you ward off fatigue and jet lag.

A note about DVT

In the last five years, there have been reports about flight passengers, especially in economy class, suffering from DVT – Deep Vein Thrombosis.

The link between confining airplane seats and deaths from DVT (formation of deadly blood clots) has been established by the United Nations World Health Organization. It has nothing to do with gender, risk factors or genetics. Everyone is at risk in economy class. This should constitute a compelling reason to integrate exercise while high in the sky.

To make exercise possible while traveling, try to schedule your flights so you have some time for exercise when you get to your destination.

Try to arrive during the late afternoon/early evening, to give you time to shake off the fatigue from the trip, and have at least an hour to do exercises either in your hotel room or in the hotel gym.

If your job requires you to travel at least four times a month, ask your company’s travel department to book you in hotels with gyms or a swimming pool.

Take time out of your travel schedule to insert a workout into your grinding schedule.

Here’s a friendly suggestion. Get up earlier in the morning and before or after breakfast, head over to the gym and do a brisk walk on the treadmill for 10 minutes, or use the rowing machine for 10 minutes. This session is just to wake you up from your travel stupor. See if you can walk to your business appointment instead of taking a cab.

At night, before going to bed, go to the hotel gym again and lift weights for 10 minutes, to complete your workout for the day. This way you did your cardio and resistance training, two essential components of a fitness program.
…

to read the entire article go to http://sacrossfit.lifestyleezine.com

 

Eye Spy

May 1 |00:00

For children, sunshine and warm weather equal outdoor activity. For parents interested in their children’s eye health, it’s also the right time to get kids sunglasses and protective eyewear.Many parents don’t think about getting sunglasses for their kids, but everyone is at risk for eye damage as a result of exposure to the sun. And children might be at a higher risk because their developing eyes may be less protected from the sun’s ultraviolet rays than those of adults.

Wearing sunglasses that block UV rays can help prevent eye problems such as cataracts and macular degeneration – two leading causes of blindness. Since UV damage is cumulative over a lifetime, it’s important for kids to start wearing sunglasses as early as possible to potentially minimize this damage.

Sunglasses must block 99 percent to 100 percent of UVA and UVB rays to be effective. The darkness of the lens is not an effective indicator of how well the glasses protect eyes from UV light.

Consult an optometrist to choose the right sunglasses. They are the doctors who provide primary vision care, examining people’s eyes to diagnose vision problems and eye diseases.

Obtaining this expert advice can be as simple as visiting your local Superstore Vision Center. Adjacent to each of the Vision Centers at these stores is an office staffed by knowledgeable, professional and licensed independent optometrists who can provide affordable and comprehensive eye examinations as well as prescriptions for glasses and contacts.

It is recommended that comprehensive eye examinations by an eye doctor at 3 and 5 years of age for all children.

The optometrist can also offer guidance when it comes to eye protection. Annually there are more than 40,000 sports-related eye injuries – many to children. More than 90 percent of these injuries could be prevented by wearing proper eye protection, such as sports goggles, which are designed for impact resistance, unlike regular eye glasses that could break upon impact and possibly cause serious injury.

Eye protection should be worn during any sport that involves physical contact or a ball, bat, stick, racket or puck.

A child’s vision is a precious commodity, but caring for it doesn’t have to be expensive. …

to read the entire article go to http://sacrossfit.lifestyleezine.com

 

Prevent Sinus Infections

May 1 |00:00

You don’t always have to wait for sinus infection to strike before you take action. In fact, there are steps you can take to prevent this from happening and here are a few.

  1. Moisten the air in your home. You can do this by buying a humidifier or an air conditioning unit as this regulates the temperature during hot and cold weather.
  2. Aside from humidifiers or air conditioning equipment, you can also install electrostatic filters which are designed to remove allergens in the air.
  3. Drinking too much alcohol may also trigger a sinus infection because it swells the nasal and sinus membranes which leave them exposed to irritation. This simply means that you should drink moderately.
  4. Smoking also causes sinus infections because it irritates the sinus lining which causes bad drainage of the mucus and the sinus to congest. So, you should quit smoking and stay away from people who smoke.
  5. If you travel often, you should cut down the number of times you have to fly from one destination to the next. This is because a bubble of air within the body expands as the air pressure in the plane reduces. When this happens, this could result in the blockage of the Eustachian tubes causing your nose to clog during the plane’s ascent or descent. If you have to fly, be sure to bring with you a decongestant nose drop or inhaler and use this before the flight.
  6. When you have a sinus infection, the best way to fight it is to stay hydrated. The same thing goes to prevent it by drinking lots of water, juice or any other liquid to replenish what was lost from the body.
  7. You should also practice good hygiene since most sinus infections are caused by bacterial and viral infections. This means washing your hands with soap and water each time you go to the bathroom. You should also do this every time you sneeze because when you cover your mouth, the germs go to your hands.
  8. For years, we have said that consuming dairy products will keep our bones strong. But studies have shown that too much can thicken your mucus and cause nasal passages to narrow down which results to headache and pain.
  9. Drinking liquids should also be followed with eating good food especially fruits and vegetables. After all, these are rich in antioxidants that will boost your immune system and help your body resist infection.
  10. Lastly, stress makes us prone to sinusitis and many other infections. So we should get sufficient rest like 8 hours at least every night.

Following these steps will help to reduce your chances of getting a sinus infection. By keeping on top of your sinus health you are able to reduce the number of sick days taken and can also save money by avoiding the need for over the counter medication….

to read the entire article go to http://sacrossfit.lifestyleezine.com