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Monthly Archives: May 2016

Know These Knee Exercises

The knee is a standout amongst the most complex joints in the body made out of muscles, tendons, ligament, bone and ligaments. In view of its multifaceted nature and scope of movement, it is additionally one of our most harm inclined joints. Our knees do as such much for us however we once in a while welcome them until something turns out badly. Suitable activities and extends will keep the knee joint solid through the wear and tear of regular day to day existence.

# Lateral Step Up With Kick

Stand with your left side next to a stable step about 12 inches high. Side step onto the step with your left foot while lifting your right knee. Your hip should be bent at a 90 degree angle. Kick your foot out until your leg is straight. Bring your leg back in and lower your right foot back to the floor. Bring your left foot down off the step to be back in the starting position. Complete two sets of this exercise on each leg with 8 to 12 repetitions in each set. This exercise strengthens the outside quad muscle.

# Hip Lift

Stand on your left foot using a wall for balance. Bend your right knee to lift your right foot off the ground. Drop your right hip slightly toward the wall then lift it up away from the wall. As you drop your right hip, do not bend your supporting leg. This is a very subtle movement and any burn should be felt in your glute muscles. Do 15 to 20 reps on each side. This exercise strengthens the glutes that stabilize the knee.

# Step Down

Stand on a stable step about 12 inches high. Put your weight on your right foot. Lower your left leg toward the floor making sure that your right knee stays directly over your right foot. Lift your left leg back up to the step. Do 2 sets of 10 on each leg. This exercise strengthens the glues and the knee.

# Leg Lift

Lie on your right side with your upper body propped up on your elbow and your hips stacked directly over each other and your legs extend straight. Lift your left leg about 2 feet toward the ceiling then lower back down to the right leg without bringing it to a complete rest on top of your right leg. During this exercise, lead the leg lift with the heel of your foot to maximize engagement of the glute muscles. Repeat this exercise 20 to 30 times on each side.

These are just a few exercises that can be employed to strengthen the muscles that stabilize the knee. Balance and stretching are key to maintaining knee health. As you strengthen the muscles you also need to stretch them to prevent muscles from shortening and creating uneven pull in the joints.

About Body Mass Index

In the clash of the protruding waistlines, fitness coaches and specialists alike utilize a typical instrument so as to help them create powerful dietary arrangements and wellness regimens to help their customers in losing overabundance weight. You may regularly hear the term BMI, which remains for Body Mass Index. The instrument is utilized to gauge an individual’s body structure by demonstrating a relationship between the tallness and weight. You might be interested with reference to how to figure your own BMI. It is a basic recipe, and can be scholarly by finishing the accompanying strides:

# Multiply your weight (in pounds) by 703.

# Take the result from Step 1 and divide it by your height (in inches.)

# Using the new result from Step 2, divide that figure by your height (in inches.)

# The result is your Body Mass Index.

Now, in order to put your BMI into perspective, compare it to the table below to learn if it falls into a healthy or unhealthy range. Keep in mind that even an underweight BMI is typically considered to be unhealthy. The categories are:

# Underweight (=<18.5)

# Normal Weight (= 18.6-24.9)

# Overweight (=25-29.9)

# Obesity (=30 or greater)

It is important to note that the BMI can overestimate body fat in extremely fit individuals, such as athletes, who may have a muscular build, as opposed to additional fat. Conversely, it could possibly underestimate the body fat in individuals who are older or exhibit other health conditions that may have caused a loss of muscle mass. Where children are concerned, an annual increase in your child’s BMI is typically contributed to a natural increase in the lean mass and not fat content. Once your child enters late adolescence (late teens,) then a closer look at fat mass should occur.

Besides being underweight or overweight, there are other risk factors that may impact your BMI results. These factors include:

# High blood pressure (hypertension)

# High blood glucose (sugar)

# Cigarette smoking

# Family history of heart disease

# Physical inactivity

While maintaining your weight and participating in an adequate exercise program are important, a healthy lifestyle should also include a nutritious and balanced diet. This does not mean you need to consume only dietary foods or eliminate all of your favorite meals from your usual diet. Instead, evaluate your dietary habits, and to make it a healthier one, be sure it includes the following:

# Dairy. Include dairy products that are fat-free or low-fat. It is recommended that children up to at least age 5 consume whole-fat milk. This does not refer only to milk and cheese, but think about adding natural yogurt—it comes in a variety of flavors and makes a great snack or dessert alternative.

# Fruits and Vegetables. About 3-4 servings of each category per day are recommended. If you do not like the usual fruit offerings of grapes, bananas, or oranges, try something different to add excitement to your diet, such as mangoes, pineapples, or exotic melons. Be certain that you buy any canned items that are only packed in water; otherwise, they are packed in syrup, adding calories and increasing your sugar intake.

# Whole Grains. There is less natural sugar in whole grains and more fiber, so look at whole grain items that can include rice, cereal, couscous, bulgur, bread, and pasta.

# Protein. Healthy foods enriched with protein, which helps fuel your body, include poultry, fish, eggs, nuts, beans, and lean meats. Remember, too much red meat can be very unhealthy, so limit your weekly intake of it and be sure to consume lean cuts of meat.

# Fats and Sugar. Whatever you include your daily diet, read the labels to help you make informed decisions. You want your diet to contain items that are low in saturated fats, sodium, trans fats, and added sugar. Also, monitor your cholesterol and consume foods that will help keep it low.

# Calories. Simply stated, watch your daily calorie intake. Do your best to stay within the recommended caloric range suggested for your body composition.

Does a new healthy diet mean you have to give up all of your favorite comfort foods? Absolutely not, but it does require moderation and altering some of them to lessen their negative impact on your diet. For example, consume them less often by cutting back to a weekly basis, eat smaller portions because portion control is important in every diet, and change how you cook the food. If you always served it battered, breaded, or fried, try having it baked or broiled flavored with seasoning.

Know These Exercise Plans

With access to the web, wellness arrangements are truly readily available. Burrowing through all the data and picking the right wellness arrangement can demoralize. However, remember that you are the master of your body. You comprehend what you like and what will keep you propelled when circumstances become difficult. Here are a couple tips to finish when filtering the choices for wellness arranges.

Take your fitness level into consideration. Erica decided that she wanted to run a half marathon and asked me to create a training plan for her. I knew that her fitness level would limit her ability to complete a half marathon but I also knew her determination was sure. The longest distance she had ever run was four miles so we started there. She followed the training program faithfully but the day of the race was still difficult. By the time Erica finished the race she could barely walk from the pain in her feet. Her determination was admirable but I felt terrible for leading her to do something that would cause so much pain. Exercise has to be fun and enjoyable. If it hurts to the point of tears, why would anyone except masochists ever participate? Luckily Erica didn’t quit after such a horrible experience. She continued to train with me and went on to participate in a 10k six weeks later. Completing the half marathon was painful but it also taught her that she had the physical ability to accomplish great things. As you choose a fitness plan keep in mind that it should be challenging but not so much so that it becomes discouraging.

Consider your fitness goals. Many people exercise to lose weight. While weight loss is important, but let it be a by produce of your fitness plan, not the intended goal. Overall fitness is not completely determined by waist circumference but by ability and endurance as well. Choose a goal that will have deeper meaning than weight loss. One friend of mine was out of shape and becoming depressed due to lack of activity. Rather than focus on weight loss, she chose to sign up for a 15-mile backcountry running race. She loved to hike and be in the outdoors and this type of race would encourage her to get out and do more of the things she loved. She participated in the race and went on to complete a marathon two months later. The love of the chosen activity sustained her through the arduous training schedules while weight loss and improved fitness levels were natural consequences of doing something she loved.

Have a friend to help. As you determine your fitness plan, keep in mind that for most people it is easier to stick to a plan if you have a friend along for the ride. Finding a fitness partner means more than calling your best friend and asking her to workout with you. The best partner is on a similar level of fitness as you and has the same determination to follow a plan. Check out clubs in your area that focus on your chosen activity. Running, biking, walking and swimming clubs often host free or inexpensive groups in varying levels of ability. Having someone to report to and who relies on you to show up every day will help you stick to your fitness plans.

By making a few considerations and creating a supportive environment you will be more likely to succeed in your fitness goals and enjoy yourself in the process.