Archive for category: HOT NEWS

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Once upon a time, there were young and strong boys and girls, why have they become such unbearable, defenseless old men and women?

01 Causes of Physical Weakness in the Elderly

1. Osteoporosis. With the increase of age, the weakening of the digestive function of the stomach and intestines will lead to insufficient intake and absorption of all kinds of nutrients. Decrease in sexual function and secretion of sex hormone is also one of the reasons. In addition, most of the elderly people have too little exercise, not much outdoor exercise, low metabolism, will also lead to osteoporosis.

2. Hypomelanosis, also known as sarcopenia, can cause loss of muscle strength.

3. Various kinds of physical diseases, such as iron deficiency anemia, diabetes, arteriosclerosis, etc., can lead to physical discomfort, and these diseases are good companions of middle-aged and elderly people, and they are contaminated with them if they are not careful.

If there are obvious diseases in the body, seeking medical treatment is the first priority. Of course, moderate exercise is also necessary. It is only through exercise that the body can be strengthened so as to get rid of the situation of relying purely on medication. Combined with some basic and simple exercises, it is also possible to make the lack of energy get better as quickly as possible and continue to be efficient.

02 Functional Strength – Upper Extremity Push

So what is the most effective form of exercise to improve weakness? This form of exercise, known as the “Upper Body Push”, is an exercise pattern that targets functional strength.

Main equipment: Kettlebell.

Difficulty level: L4.

Duration: 15 minutes.

Calories burned: 160 kcal.

Warm Tips: This program is at L4 level and is suitable for the elderly to practice at home or in the field.

Movement 1: Supine One-Handed Kettlebell Bench Press

Movements explained: Lie flat on the mat, legs naturally arched, push up the kettlebell with one hand. When you exhale, push up until your arm is straight; when you inhale, hold the kettlebell in your hand and return to your chest. Alternate hands and repeat the exercise for 5 minutes.

Movement 2: Kettlebell Push-Up on One Knee

Explanation: Kneel on one knee and push the kettlebell upward with one hand. As you exhale, push up until your arm is straight; as you inhale, return to your chest with the kettlebell in your hand. Alternate hands and repeat the exercise for 5 minutes.

Movement 3: Walking with Kettlebells Inverted

Movements explained: stand naturally, arms up, elbows bent at 90 degrees, hold the kettlebell upside down and walk forward while keeping your arms stable and breathing naturally. Alternate hands and repeat the exercise for 5 minutes.

03 Warm Tips

1. Slight shortness of breath will occur during training, and the relevant muscles will have a sense of pulling and soreness, all of which are normal phenomena. If you feel that the difficulty is too great, you can reduce the frequency of exercise and choose the speed according to your own physical characteristics.

2. It is recommended to carry out after 40 minutes after meals, the training process to no pain and discomfort as the principle, if there is pain and discomfort and other conditions, the training should be stopped immediately, and consult a professional.

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It is said that it takes 100 days to injure your shoulder. In order to recover completely from acromioclavicular joint dislocation, rehabilitation training is needed. Rehabilitation training for acromioclavicular joint dislocation can be done at home, the whole process is quite long, but as long as you insist on the training, you will be able to achieve the purpose of recovery.

01Colloclavicular joint dislocation home training precautions

1. Follow the doctor’s instructions

It is important to follow your doctor’s instructions for rehabilitation after acromioclavicular joint dislocation surgery. Each person’s physical condition is different, and so is his or her surgical condition. No matter which method of rehabilitation you choose, you must ask your doctor for advice and not make a decision blindly on your own.

2. Gradual progress

Acromioclavicular joint dislocation should receive rehabilitation treatment as early as possible, the earlier the rehabilitation training, the better the recovery effect, but pay attention to gradual and orderly progress, grasp the training intensity, do not try to be strong at the beginning of the training, and stop the training when you feel strong pain, so as to avoid excessive intensity, which is counterproductive.

02 Acromioclavicular Joint Dislocation Home Training Moves

Movement 1: supine lift

Lying on your back with your arms naturally at your sides and against the floor, slowly raise your injured arm to directly in front of you, pause briefly once in place, and then lower it to the side of your body. The movement is simple and very suitable for the initial recovery of the affected arm, so do 8 per group and do enough for 4 groups. In the process of training, you need to be careful not to exert too much force, especially when the arm drop may touch the ground, the action may be too violent to cause injury.

Movement 2: Elastic band pull down

Using a seated position, the elastic band is secured through a hanging loop or something else right above the head, as to achieve the pulley effect. To start the exercise, the affected arm holds one side of the elastic cord, bends at the elbow and raises it to the shoulder, the other arm holds the other side of the elastic band and raises it to straightness, and when you are ready, the healthy arm pulls downward, driving the affected arm upward, and then lifts it up again, with the affected arm reverting back to its initial position. Make sure the movement is even and calm. Because of the healthy arm’s power to cooperate, so you can also do more, it is recommended that each group of 8 times, do four groups.

Action 3: scapula clock

In this movement, the position of the shoulder blade when you lift your chest is to be regarded as the starting point of the clock, and then move the shoulder blade in the upward, downward, forward and backward directions, respectively, because this is the shoulder lock joint area so the pain is the strongest, but this group of movements is still very necessary to do, because it can effectively exercise the whole injured area. So it is recommended that each group do 8, do two groups.

Movement 4: Back Touch

Stand naturally, injured arm down to the hips, and then with the back of the hand to touch the other side of the back scapula, touch a little pause and then back down to the starting state. Note that the movement should be even, do not force too much. In addition, mainly relying on arm movements to drive the injured shoulder movement, rather than direct shoulder force. The same is the activity of the injured area, so it is recommended to do 8 times per group and do 2 groups.

The above four movements are the basic movements of home training after acromioclavicular joint dislocation, and adhering to the training 2~3 times a day can achieve the purpose of rehabilitation.

Warm tips: in the process of training, there will be a slight pain, according to their own situation, can be adjusted appropriately.

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How to supplement nutrition for the elderly? Blindly taking supplements can easily outweigh the benefits. Many diseases are very much related to daily diet, and the missing nutrients are more recommended to be taken on the basis of adjusting dietary nutrients and then taking the corresponding supplements, which is one of the key ways to resist aging.

01 Nutritional imbalances in the elderly

Many older people have reduced digestive capacity and less appetite, which may be due to malnutrition caused by an unbalanced and insufficient proportion of nutritional intake. For example, some underweight older people are accustomed to not eating fat, preferring salty vegetables and white porridge for the day. Neglecting fat intake in daily diet has serious consequences.

Overweight, also accompanied by hypertension, diabetes in the elderly, is not recommended long-term high carbohydrate-based diet. Because the elderly sugar metabolism function is low, high-carbohydrate diet structure will lead to the body to rise sugar fast, often stimulate insulin, leading to insulin resistance induced elderly diabetes, cause obesity and so on. So that the elderly nutritional imbalance, many times from the “eat” to start, do not get timely and adequate supplementation, do not pay attention to some focus on supplementation, are ineffective dietary supplementation.

02 loss of nutrients to eat how to replenish

(1) Low-carbon diet, reduce the intake of rice, flour and sugar

Elderly people’s basal metabolism is not as high as when they were young, coupled with less physical activity and endocrine changes, the need for caloric energy will also be reduced, and at this time, calorie consumption and total intake can reach the lower limit of maintaining a standard body weight. Staple food can usually be replaced by coarse grains, including oats, brown rice, buckwheat and red beans, mung beans and other beans, as well as sweet potatoes, potatoes, yams, yams and other potatoes. It is recommended to eat more meat, eggs and fish, which helps to improve insulin sensitivity and also helps overweight older people to reduce visceral fat.

(2) Protein prolongs life and fights aging

Muscle is the metabolic reservoir of healthy aging. Muscle repair can’t be done without protein to provide energy, and like many older adults after surgery, wound repair requires proper protein supplementation to aid in damage recovery. Generally speaking, the more muscle you have in your body and the healthier you are, the better your body’s ability to heal. It is recommended that older people drink about 300ml of milk every day, you can choose fresh milk, yogurt, powdered milk, or eat some cheese, you can eat in time to supplement.

(3) Dietary fiber helps digestion

Satiety and overeating are not only detrimental to digestion leading to constipation, but also easily lead to myocardial ischemia and cholecystitis in the elderly. It is recommended to eat more fruits and vegetables to obtain dietary fiber, minerals, vitamins, prevent constipation, promote cholesterol excretion, and increase the body’s antioxidant capacity.

Combined with traditional habits will find that China’s elderly dietary structure is generally single, advocating that the diet of the elderly should be a variety of varieties, meat and vegetables, in order to focus on supplementation of potassium, magnesium, calcium and other inorganic salts, to prevent the high incidence of cardiovascular disease in the elderly.

Finally, if you want to make the elderly willing to eat and eat healthy and delicious, it is important to change the way of cooking.

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.

If pregnant mothers do not have a very violent early pregnancy reaction, they must pay attention to weight control in early pregnancy to maintain weight gain at a more reasonable level. In general, early pregnancy pregnant mothers weight gain 1-2 pounds or reduce 1-2 pounds, are normal phenomenon. Early pregnancy small life is not very stable, pregnant mothers are not suitable for strenuous exercise. So choose some very gentle exercise in early pregnancy to ensure safety.

01 Exercises suitable for early pregnancy

The most suitable exercise in early pregnancy is walking. However, walking also needs to be done in an appropriate manner, otherwise discomfort or danger can also occur. You can choose to walk in the nearby park or the sidewalk of the neighborhood, which is quieter and the air is fresh. Walking speed should not be too fast, so as not to excessive heart rate, walking too fast is also prone to danger. In addition, the time of each walk in 10 to 20 minutes can be, time should not be too long, surrounded by family members to accompany Oh.

Early pregnancy exercise generally to pregnant mothers do not feel fatigue to the extent that you can also stop exercising within 15 minutes after the heart rate can return to the level before exercise, as a measure of the amount of exercise standard. Exercise time should not exceed 45 minutes, exercise time is too long will lead to the fetus can not take in enough oxygen, affecting the development of the fetus Oh.

02Six Don’ts of Exercise in Early Pregnancy

1. Do not take part in sports that are easy to fall down and get hit, such as all kinds of ball games, skiing and ice skating, gymnastics, and so on. These sports can easily injure the mother’s body and carry the risk of post-traumatic abruption of the placenta.

2. Do not engage in activities that require jumping and quick changes of direction, such as jumping rope, tennis, etc. These activities will cause pregnant mothers to jump and change directions. These activities put the joints of pregnant mothers under tension, and joint tissue relaxation during pregnancy is very likely to cause joint injuries.

3. Do not practice hot yoga. Yoga is a very gentle form of exercise during pregnancy, but high-temperature yoga is not recommended because of the risk of teratogenicity to the fetus due to the excessive elevation of the pregnant mother’s body temperature.

4. Do not do upward stretching movements. This type of movement requires abdominal strength, and prolonged upward stretching can lead to miscarriage.

5. Avoid sit-ups and other movements that require lying down. Exercises in the supine position can make pregnant mothers feel dizzy and can reduce blood flow to the uterus, affecting the blood supply to the placenta.

6. Don’t do bicycling. Cycling movements will cause strong contractions in the abdomen, which will exert great pressure on the uterus, and in the early stages of embryonic development, it is likely that the placenta will fall off due to uterine vibration, resulting in miscarriage.

Exercise can help pregnant moms regulate their weight gain and boost their immune system to keep them healthy during pregnancy. Pregnant moms must arrange appropriate exercise according to their own physical condition.

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.

Women age during menopause, have mood swings, stop menstruating and gain weight, all of which can be regulated and soothed by diet.

01 How to determine menopause

(1) Hot flashes

After the age of 40 in women, and in some people after the age of 45, hot flashes are often felt, even on soughing fall days, when they feel distracted and hot.

This is the most prominent characteristic symptom surrounding menopausal syndrome, and is primarily a vasomotor problem, a characteristic symptom that leads to vasomotor derangement and chaotic systole-diastole. In the absence of any other cause, hot flashes can surge from a woman’s forehead to her head, and subsequently spread throughout all body parts. Some are accompanied by chest tightness and shortness of breath. The percentage is a little higher abroad, with about 75% of women having hot flashes during menopause.

(2) Temper tantrums

Some menopausal women will always feel anxious and want to lose their temper. Almost half of the menopausal women will have the problem of mental trance, and then they will be in a bad mood and lose their temper. Some of the professional women who are easy to handle in the workplace, dedicated and efficient at work, tend to become sensitive after entering menopause, sometimes hesitate for a long time over a small matter, can’t make up their minds, and their tempers will easily come up.

02 Foods to Prevent Menopausal Menopause and Fat in Women

(1) Royal Jelly

The main purpose of taking royal jelly is to supplement estrogen, you can eat breakfast 30 minutes before eating or at night before going to sleep in the mouth to take, insist on taking can regulate the body’s estrogen content, to alleviate the problem of easy aging during menopause. Of course, already obese people must be moderate and cautious to take, otherwise more sugar intake is not good.

(2) Eat more estrogen-rich foods

The previous mentioned a lot, due to estrogen secretion caused by insufficient disease, and this is no exception, the female menopausal body pain is also the same, so you can usually eat more estrogen-rich foods.

(3) Supplementation of calcium and iron: prevention of osteoporosis

Osteoporosis is because of insufficient calcium intake or excessive calcium loss, so you should supplement milk, lean beef and lamb, brittle bones, fish and other high-protein foods. In addition, it comes with colorful calcium.

(4) Protein supplementation

Eggs are very rich in nutrients, which contain substances that can lower blood pressure, both to supplement protein, but also to the body to supplement progesterone, but also to relax the muscles and bones, activate the blood. Menopausal women may want to eat more quail eggs.

Appropriate to participate in social activities, more walks, increase exercise, menopause is not terrible, learn to adjust is very important!