Archive for category: NEWS

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Headaches during pregnancy can be a real headache, especially in times of epidemic, when the symptoms can be very stressful. But headaches during pregnancy is a very common thing, 80% of pregnant mothers will be due to a variety of reasons and the phenomenon of headaches. Today, we will teach you 5 tricks to deal with the headache of pregnancy “headache”.

01Causes of headaches during pregnancy

Headaches can occur at any time during pregnancy, with early pregnancy being more common. Headaches in early pregnancy may be due to electrolyte disorders caused by pregnancy sickness. It is related to a series of changes that occur in the body during pregnancy, a large release of hormones in the body and an increase in blood volume, as well as stress and poor rest, and anemia, dehydration, and hypoglycemia. However, severe, persistent, unrelieved headaches may be a sign of hypertensive disorders during pregnancy and must be taken seriously.

02How to Avoid Headaches During Pregnancy

(i) Rule out pathological headaches

Go to the hospital, under the treatment of a regular doctor, to correct anemia, colds, high blood pressure caused by headaches and other diseases, and under the guidance of the doctor to use medication. People say that you should not take medicine during pregnancy, but if you are really sick, you should still go to the doctor and follow the doctor’s instructions. Nowadays, medicine is so advanced that there must be medicines that protect the mom and also don’t harm the baby, so that you don’t feel so bad.

(ii) Adopt good dietary and resting habits

During pregnancy, you should develop good dietary habits, do not consume too much food high in salt and sugar, and eat small meals to prevent hypoglycemia. Avoid drinking strong tea and coffee, rest on time, ensure enough sleep, keep your mind calm, avoid emotional excitement, and remember not to stay up late. Otherwise the baby is also easy to get into the habit, then it will be trouble. Choose the right pillow when sleeping.

 

(iii) Avoid fatigue

In many cases, if the pregnant mom is very tired, she will also experience headaches. In the early stage of pregnancy, make sure to get enough sleep and minimize tiring work, which can also reduce the possibility of headache during pregnancy, or you can take some health medicines under the guidance of the doctor to prevent headache during pregnancy.

03Tips for coping with headaches during pregnancy

(i) Ice compresses

If you are experiencing a tension headache, then either a cold or hot compress can be applied, placing a cold or hot towel on the forehead or the lower part of the skull. If you have a migraine, then a cold compress will be more effective.

 

(ii) Take a shower

If you suddenly feel a headache, you can take a shower to relieve it. If you are not in a position to take a shower, you can also wash your face with cold water.

 

(iii) Deep Breathing

Deep breathing can change our breathing rate and pattern. We can soothe a headache by stimulating our body’s parasympathetic nervous system with deep breathing and triggering a calming response, which lowers our heart rate, blood pressure and muscle tension, taking our focus away from stress or pain as well.

 

(iv) Head Massage

l Using your fingertips, start at the outer corners of your eyes.

l Slowly work your way up and around the ears.

l Find the bone behind the ear and touch the edge of the bone behind the ear.

l Push down slowly until you reach the bottom of the occipital bone.

Repeat from the outer corner of the eye up to the temple.

Repeat again from the temple upwards.

l Push upward from the starting point to the top of the head as the starting point.

(v) Light weight training

As long as the doctor has not prohibited exercise, pregnant mothers are advised to do some lightweight exercises.

① Walking

②Meditation

③Stretching

④Simple Yoga

 

We hope that every pregnant mom, while harboring a beautiful vision for her unborn baby, will pay more attention to pregnancy-related maladies, and pay more attention to herself and love herself.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Muscle, the body’s key reserve to stay healthy. From the age of 35, muscle stores go downhill fast, losing at a rate of 0.3 to 0.8% per year. At the age of 80, muscle may be less than half of what it was when you were young, and if you don’t intervene in time for the loss of muscle fibers, you will not only increase the risk of fracture, but will also threaten the health of vital organs. Exercise is the easiest way to maintain muscle mass, and every older adult should understand, try, and participate in strength training.

01Benefits of Strength Training

1, increase excess oxygen consumption: that is, in the twenty-four hours after training, the body will continue to consume calories, for aerobic training, often immediate consumption of calories, while for strength training, calorie consumption will last 24 hours.

2, enhance the resting metabolic rate: strength training will allow the body to increase muscle mass, in order to effectively improve the “resting metabolic rate”. According to relevant studies, muscle mass is metabolically active, every pound of LBM, the resting metabolic rate will increase by about 6 calories. It’s not a lot, but for the fitness novice, it slowly builds up. That being said, it goes a long way towards weight management and our overall health.

3, enhance bone density: strength training will exert pressure on the bones, which can effectively improve bone density, greater strength will produce greater results.

4, the prevention of cardiovascular disease, improve mood: there are many benefits of strength training, but also effective in the prevention of cardiovascular disease, according to relevant surveys show that adherence to strength training helps to reduce blood pressure, reduce the risk of cardiovascular disease, improve blood lipids overall health indicators, and even improve mood.

02Training Principles for the Middle-aged and Older Adults

Suggested 40 minutes after meals, the training process to no pain and discomfort as a principle, if there is pain and discomfort and other conditions, training should be stopped immediately.

Choose the right tool: kettlebell looks like a teapot like dumbbells, but it is different from dumbbells, more different from barbells, although its appearance, but the use of quite a lot, for the elderly, can be considered a very friendly strength equipment.

Training notes: 1, training may appear slight shortness of breath; 2, the relevant muscles will have a sense of pulling and soreness, is a normal phenomenon.

For middle-aged and elderly people, in addition to the necessary aerobic exercise, strength training is not to be ignored. This explanation of the action training is suitable for the elderly home or field practice, to improve body strength, prevent muscle atrophy, enhance immunity and prevent falls. Hurry up and get moving!

Kettlebell single-arm rowing

Take a shoulder-width position, bend over and keep your knees flexible. Grasp the kettlebell with one hand and pull the kettlebell to the top position while trying to keep tension on your elbow to your side as you move upward. Switch to the other hand when you’re done. Exhale up and inhale to return; repeat the exercise.

Kettlebell One-Arm Lift

Stand naturally, hold the kettlebell in one hand, lift the kettlebell upward, exhale upward, inhale to restore, repeat the exercise.

Farmer’s Walk

Prepare to lift the kettlebell with your back straight, obliques kept tight and strong, scapulae kept stable, and do static contractions throughout. During the walk, keep your core stable, don’t hunch over, always keep your upper body weight-bearing and your lower body moving smoothly. During the walking process, always keep a small stride length and move steadily forward.

Warm up sufficiently before the start of training, choose the right weight for you according to your training goals and ability, don’t stop immediately after training, remember to stretch and relax.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

 

For many of my friends, their warm-up is to lace up their shoes and just start running. It may not be very clear what to do for warm-up activities and how to do warm-up exercises in a correct and standardized way. Today, I’ll take you through warming up before running~

01The role of warming up

1. Warming up before running can reduce the risk of injury. Warming up can help our body prepare for running in advance and better master the skills of running, thus reducing the risk of physical injury.

 

2. It can improve running performance. Activating our body in advance by warming up can help us improve the quality and level of our running. You will find a big difference between running after warming up and running without warming up.

 

3. It can also help with mental preparation. Many people think that warming up just helps the body get ready. In fact, this is not the case. Warming up before running can also improve our mental level and prepare our body and mind to a certain extent.

02Consequences of not warming up before running

1. Increase the chance of injury. Especially when running, if we don’t warm up in advance, it is difficult for our body to stretch out, and it will be easy to have cramps and muscle strains, and in serious cases, it will lead to heart damage.

 

2. Joint injuries Although running is simple, it is a very big test for your knees. In the long run, it will lead to knee pain, and the knee may also cause fluid retention or synovitis.

03How to warm up

The following eight simple pre-running warm-up moves will stretch the major muscle groups during exercise. Through these actions, you can more comprehensive exercise to the running needs of the relevant muscle groups, so as to achieve the effect of warming up. If you spend ten minutes warming up before running, you can effectively avoid all kinds of sports injuries.

Open and Close Jumps

A classic physical training movement that effectively activates the lateral gluteal muscles, internal femoral retractors and shoulder muscle groups.

Suggested practice: 30 seconds to 40 seconds.

High leg raises

We can activate the hip flexors (iliopsoas, rectus femoris, etc.) in preparation for running. Those who are fit can go straight to the fast high leg lifts, while running beginners can perform slow “in place” exercises (making sure to lift the leg as high as possible).

Suggested practice: 30 seconds to 40 seconds.

Rear Kick

This movement is used to stretch the quadriceps (the muscle group on the front side of the thigh that improves mobility) which is relatively easy to do.

Suggested practice: repeat the run for 10-15 meters, shifting direction.

Straight Leg High Reach

Used to improve flexibility of the posterior leg muscle groups and prevent hamstring injuries and strains.

Suggested practice: run 10-15 meters in repetitions, switching directions.

 

Lunge Squat

The lunge squat is a movement that is similar to running in terms of movement and is often chosen as the final integration of the warm-up.

Suggested practice: 15-20 reps per side.

Side Leg Press

This movement is used to develop hip mobility and pull the adductor muscle groups while improving gluteal activity.

Suggested practice: 10 to 15 reps per side.

Standing Heel Lift

Improves calf muscle mobility and Achilles tendon strength by fully stretching the gastrocnemius and flabby muscles.

Suggested practice: 10 to 15 repetitions on each side.

Lateral Running Rotation

Develops trunk range of motion, improves adductors and hip movement and ankle flexibility.

 

Warming up before running is very important, you must pay attention to it, do not because of the convenience and ease of the moment and lay hidden dangers for future health.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

 

In recent years, the word “sudden death” has begun to enter our consciousness with the unfortunate news of young people dying suddenly after working late at night. Although “sudden death” is scary, it can only be avoided by facing it squarely.

01What is sudden death?

Sudden death, as we know it, is a sudden death, according to the definition of the World Health Organization (WHO), a person who is usually healthy or appears to be healthy, dies suddenly within a short period of time due to a natural disease, and this so-called “short period of time” is the time from the onset of the disease to the time of death, there is no universally accepted standard, the WHO definition is 6 hours, but there are also some views that it is within 1 hour, 12 hours and 24 hours. The World Health Organization (WHO) defines it as 6 hours, but there are some opinions that it is within 1 hour, 12 hours and 24 hours.

 

According to some data, the number of sudden deaths in China is as high as 550,000 per year, which means that every minute there is a Chinese compatriot who suffers from sudden death. Clinically, sudden deaths are categorized into cardiac and non-cardiac sudden deaths, of which cardiac sudden deaths account for 70%-80% of the total number of sudden deaths.

02What causes sudden death?

Generally speaking, patients with a family history of heart disease, patients with coronary heart disease, patients with “three highs” (i.e., high blood pressure, high blood cholesterol, diabetes mellitus) and a large number of smokers, drinkers of poor dietary habits are most likely to die suddenly.

 

But at the same time, busy work, mental stress, often stay up late, emotional fluctuations, physical exhaustion, will also aggravate the coronary artery pain savage lead to acute myocardial infarction sudden death. As a programmer, how many days and nights to update the product, fix the bugs, not only the hairline crazy backward, but also become “sudden death” high-risk group.

Clinical findings of many sudden deaths, have experienced high-intensity working conditions, some data show that people who work more than 60 hours a week are twice as likely to have an acute myocardial infarction as those who work no more than 40 hours. In addition to the hazards of staying up late for sudden death is also quite obvious, studies have shown that people who do not sleep more than 5 hours a night, the risk of acute myocardial infarction is 6-8 hours of sleep people 2-3 times, in addition to sudden death, hypertension, diabetes, depression and other diseases are also closely related to sleep deprivation.

03What are the signs before sudden death?

What are the signs before sudden deathSudden death is a sudden death, but before the onset of the body will also send a signal to the patient, usually manifested as a faster heart rate, chest tightness, shortness of breath, dizziness, numbness of the limbs and so on.

 

Of course, the above symptoms do not necessarily appear by chance is a sign of sudden death, may be due to mood, tiredness, but if the frequency of more and more frequent, we should pay enough attention.

Especially nowadays, many young people are suffering from different degrees of cardiovascular diseases, like arrhythmia, hyperthyroidism and so on. If coupled with prolonged over-fatigue, late night, it may lead to acute cerebral hemorrhage, cardiac arrest, causing sudden death.

04How to prevent sudden death

Sudden death is scary, but we can change our habits to prevent it and stop it from happening to a great extent.

 

1. allow yourself to have enough rest time every day, try to maintain 6 hours of sleep.

2. eat a light, low-fat diet, and control the three highs (high blood pressure, high blood cholesterol and high blood sugar).

3. smoke less, drink less, and quit when necessary.

4. Exercise in moderation, which can effectively improve physical health and develop cardiorespiratory function.

5. Maintain a good state of mind, learn to release pressure, smooth emotions and avoid anxiety and depression.

Remember that life is above all else, and take care of yourself even if you have a busy life.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

 

Having a good body is the desire of many people, but in order to improve immunity and strengthen the body, it is definitely necessary to move and drill. So many people choose to use running, an environmentally friendly and convenient exercise, to exercise their bodies. Running stride is very important for running, and today we will learn about stride. Stride is the distance of a step when we run, to the center of the foot to count, the same foot between two consecutive landings, even if the stride is stride.

So what does stride length represent? Some people are inherently taller, and if they have long legs, then when they run, their stride length is naturally larger than others. Generally speaking, when the stride frequency is similar, the larger the stride, the faster the pace, which actually means the running ability is stronger. But students who do not have long legs should not worry; through the latter days of hard practice, they can also improve the size of the stride. Next,  take a look at several strengthening stride training methods!

01High Leg Exercises

First of all, we have to swing the arms of both hands. In the process of practicing, the bending angle of the legs should naturally become 90 degrees. When one leg is lifted, the other leg should be as straight as possible. It can also be appropriate to learn some high-leg running action; through the high-leg exercise, we can fully exercise our lower abdomen, waist, and abdominal muscles. Pay attention to exercise, from slow to fast gradually.

02Uphill running with a back kick

When we practice uphill running, because the center of gravity of the body is forward, our torso will lean forward, and we need to unconsciously increase the pace to keep the body stable. Often, practicing uphill running is conducive to strengthening the stride.

Rear kick running in the practice of the main attention to three issues, first of all, the body should be slightly leaning forward, secondly, to use the toe stomp off the ground, swing the leg, using the knee joint to drive the hips to swing forward, and finally the foot off the ground when the rear kick with the thigh folded, the knee joint is relaxed, so that it is close to the hip.

03Exercise leg strength

We are running to a large extent to use the leg muscle strength, so increasing leg strength is also a way to increase the stride. You can choose to do some weighted exercises in the gym, but also in daily life, pay more attention to the exercise legs, such as in training to increase some of the frog jump, squatting, etc., which can be very good to help us exercise the thigh muscles, thus enhancing the stride capacity.

04jumping jacks

There are several points to note in the practice of the stride jump. First of all, you can perform sprints and mid-range runners to assist the jump, improve the jumping foot to land quickly, and increase the distance by swinging the legs and arms and driving the body with a hard upward swing of the arms, combined with a runner’s jump.

Whether you are a fast runner or a jogger, stride length is also just a way to assist you in increasing your pace. During running, you should still try to focus on your heart rate and stride frequency, and I believe that by learning more about running, your ability to run will be greatly increased!