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Many people spend a lot of time daily to walk for fitness but not effective, but the body is getting worse and worse, this is why? Walking fitness to achieve results is based on the correct walking action, the so-called “sharpening the knife is not wrong”, many people just do not have the correct walking posture when walking. Below, let’s take a look at the most common types of wrong walking posture.

01kick and walk

In life, there are many people like to kick the road small stones, debris, etc., over time into a habit. When walking, they are used to kicking around with their toes, and their eyes tend to focus on their feet. This habit will not only make the shape of the thighs become unsightly, but also produce a great danger. Because the line of sight is focused on the feet, often do not notice the changes in the road, very easy to traffic hazards.

02stand on tiptoe

Some people will put all their body weight on their toes when walking and tiptoe with every step, making their toes too hard. This is too much exercise for the calf flounder muscle and lung muscle, which will lead to rotary leg and ankle bone wear.

03drag one’s feet on the ground

Some people experience feet dragging on the ground due to fatigue, excessive weight bearing, shin or knee injuries, and low thigh and calf muscle strength, where the feet are unable to make the transition movement occur in a timely manner. This can cause great wear and tear on the joints, muscles, and arches.

04Upper Body Swing

Some people like to walk when the upper body swaying, many people think that this is not only beautiful posture and also more relaxed. In fact, this posture on the lumbar bones have great wear and tear damage, not only that, but also increase the pressure on the knee joints. In the long run, the knee and lumbosacral joints will have different degrees of wear and tear, causing pain.

05bow

A few people can’t walk with a straight back, and keeping a sick walking posture for a long time will easily lead to hunching, decreased body balance, and sagging arm muscles. Containing the chest when the lung space is reduced, lung expansion is limited, oxygen exchange is reduced, breathing becomes short, cardiopulmonary function decline. Over time, breathing becomes shallow, and the breath is hastily exhaled before it enters the alveoli, which is not conducive to blood-oxygen exchange, and is prone to cause dizziness and a feeling of fatigue.

06without swinging one’s arm

Swinging your arms allows you to better balance the movement of your legs, keeping your body in balance as you walk, and also makes walking easier and less strenuous. If you don’t swing your arms, you will be easily unbalanced and use up more energy. The correct posture of swinging arms: arms hanging naturally on both sides, with walking, natural swing, swinging arms range between 30 ° ~ 45 ° is appropriate.

Correct and good walking posture is conducive to human health, can promote blood circulation in the limbs and brain, thus relieving brain fatigue. Walking, head up, chest, brain blood through the cervical vertebrae can be circulated and evacuation, so that the clear gas rise, turbid gas sinking, at the same time, the whole body of the meridians will also be with the bones and muscles together with the stretching and relaxation.

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Many girls are infertile for a long time, there are menstrual disorders, shortened menstrual cycle, heavy and dripping menstruation, thin lining, dry and yellow skin, lack of passion, weakness, abdominal pain and even habitual miscarriage, we should consider whether it is not luteal insufficiency. We are all relatively unfamiliar with the “corpus luteum”, what is it, and how we should regulate it, we will talk about it in detail.

01What is the corpus luteum?

Normally, after ovulation, a hematoma is formed, which after a few days turns yellow and is therefore called corpus luteum. It is actually a “cell mass” formed by the remaining follicles and other cellular tissues after ovulation. It secretes the natural hormone progesterone. The corpus luteum is responsible for the endocrine function of the ovaries and is the main source of estrogen and progesterone after ovulation.

02What causes luteal insufficiency

After ovulation, the luteum is underdeveloped, does not produce enough progesterone, or degenerates prematurely, resulting in a decreased secretory response from the endometrium. The incidence of luteal insufficiency in women of childbearing age is about 3-10%. Insufficient or incomplete corpus luteum function is detrimental to embryo implantation, and even if the embryo does implant, biochemistry may occur.

03How to regulate luteal insufficiency

(i) Prompt medical attention:

Hospitals will usually provide direct luteal support, HCG injections; progesterone supplementation; and promotion of follicular development, depending on the circumstances. Inflammation is dealt with before pregnancy, with anti-inflammatory treatment, suppression of inflammatory factors, and vigilance during preparation for and pregnancy as well.

(ii) Food regulation:

① Intake of black beans as well as other soy products is recommended. Usually can drink some black beans made of soy milk, tofu and other foods, rich in progesterone and plant hormones, and easy to absorb and digest.

② recommended intake of peanuts, hazelnuts and other nuts, containing a large number of phospholipids, can effectively improve the quality of the body, but also can play a role in maintaining the skin.

③ can often eat some kiwi, figs, hawthorn, strawberries and other foods, can promote the secretion of estrogen in the body, regulate the endocrine, so that the body is more healthy, maintenance of the ovaries.

(c) Moderate exercise:

Girls with luteal insufficiency still need to do some exercise to improve their physical fitness and promote the function of the corpus luteum. But when exercising, you must pay attention to the difficulty and time of the exercise, and prohibit too intense exercise.

Appropriately reduce the amount of exercise. You can choose exercises that are performed daily and are easy to adhere to. For example, fast walking, jogging, yoga exercise, simple aerobics and so on. Be careful to reduce the amount of exercise and exercise time, relax, slow down, appropriately reduce the amount of exercise, play a role in relaxing the muscles, stretch the body, and appropriate sweating can be.

Choose low to medium intensity exercise. In the process of exercise, you can speak, but can not sing, is belong to the medium intensity of exercise. Especially belonging to the menstrual period is not recommended for jumping type of exercise, but also to avoid the inverted position in yoga, do not overdo strength training, so as not to increase abdominal pressure.

Finally, a small reminder, women should pay more attention to care for themselves. To pay attention to develop a good living environment, avoid overwork, while strengthening nutrition, maintain a good state of mind, do not eat hot and sour and stimulating food, drink more water and eat less fried food, maintain a good mood.

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.

Sweets are loved by everyone, and the satisfaction it brings is not only on the tongue, but also activates a good mood, so sweets are also known as “sugar-coated bombs”. For gastric patients, not only hot pot, pickled these stimulating food can not eat more, sweets should not eat more.

01Why you should eat less sweets if you have stomach problems

It has been experimentally confirmed that 60% of the experimental rats with gastrointestinal diseases that were fed a large amount of sweets for up to 6 months had worsened gastroenteritis, increased the concentration of bile-loving bacteria in the intestines, and even evolved into ulcerative colitis. This also proves that excessive intake of sweets will make the gastrointestinal inflammation increase and worsen the condition. Therefore, the reason why you should not consume sweets when you are suffering from gastric problems is that sweets have the effect of inducing inflammation, and consuming too much of them will aggravate the disease.

Not only that, eating too much sweets will inhibit the production of stomach acid, which can cause some obstacles to the treatment of patients with indigestion, bloating and other symptoms.

Today we are targeting sweets that contain a lot of fructose, and fructose is divided into two kinds: one is a single-cell fructose; the other is a multi-cell fructose, such as candy, milk tea, chocolate we usually love to eat usually have sucrose, glucose and so on.

1. Pickled sweets

Many people think that pickled foods are pickled with salt, in fact, there are some foods in the production of the pickling process added a lot of sugar, so that the food tastes salty and sweet and delicious. This type of food contains a lot of salt, sugar and fat, if you take too much, in addition to cause obesity, but also may lead to indigestion, gastritis, thus affecting gastrointestinal health, so this type of food should not be eaten.

2. Cake

For people with gastrointestinal disorders, some cakes can’t be eaten as well, because many cakes have high trans fatty acid content. In addition to cause obesity, it will increase the burden on the stomach and intestines, preventing normal digestion and absorption, and even increase the burden on blood vessels, promote blood sugar rise induced cardiovascular disease, so cakes should also try to eat less.

3. Candy

Candy is extremely high in sugar content, even just one candy may affect the blood sugar steady, and every 100g of candy in the trans fatty acid content can be up to 0.8 grams or more, people with gastrointestinal diseases must pay attention.

02How much is the right amount to eat in a day for people with stomach problems

Although many patients recognize that they should reduce their intake of sweets, there should be a standard maximum daily intake of sugar in order to control it. For different gastric patients, there is a difference in the control of sweets.

Normally, an average adult can consume up to 50g of sugar a day. According to the reference standard suggested by the School of Medicine of Central South University, most gastric patients should consume less than 25g of sugar per day, which can be adjusted according to their daily diets.

Gastric patients are also accompanied by obesity and hyperglycemia and other complications, it is necessary to further limit the amount of sugar intake per day also need to be further reduced, can be controlled at about 15g. Of course, excessive intake of sugar is not conducive to health, just in the case of gastric disease, more attention should be paid to eat as little as possible.

In order to get well soon, a reasonable dietary arrangement is very important, in addition to sugar to limit, some heavy oil and salt will stimulate the stomach of other foods should also reduce the intake, to avoid worsening of the 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.

Sports drinks are the drinks that many people choose to hydrate themselves with during their training routine. Most of them are brightly colored, high value, but also love in the gym selfie handsome men and women indispensable photo props. So what is the role of sports drinks, whether it has an effect on the human body, I believe that many people do not understand very clearly. Especially in the end will not get fat problem, is the answer that many people want in their hearts. Want to understand these questions clearly, we have to answer from the composition of sports drinks, role, drinking time and other aspects.

01Are Sports Drinks Good for Workouts

Most of the ingredients in sports drinks are composed of water, glucose, fructose, sodium and calcium. We greatly consume hepatic glucose stored in the liver and muscles themselves during normal physical exercise. When this part of the element is insufficient, it will blood sugar will be lowered, the performance of exercise will be decreased, and the body will begin to fatigue. At this time, drinking sports drinks, you can through its carbon hydrate in it in time to replenish the liver sugar consumed in the exercise, to a certain extent, it is able to replenish people’s physical strength, which is also the reason why it can be popular in the market.

In addition, as the human body in intense sports exercise, sweating will be greatly elevated, which will cause the body’s lack of water and electrolyte disorders. Sodium and potassium in sports drinks can replenish electrolytes to the human body in time, therefore, sports drinks can not only replenish water to the human body in time, but also improve the electrolyte disorder phenomenon in time. Therefore, intense exercise to replenish water, sports drinks are effective.

02Drinking sports drinks during non-exercise periods can be fattening

From the previously mentioned list of ingredients of sports drinks, we can find that sports drinks contain a large amount of sugar. In ordinary life, our body electrolytes are in a normal state, if this time, still drink sports drinks, it is equivalent to replenish a large amount of sugar, and the normal state of the human body can not consume excess sugar, it becomes a factor in the hoarding of fat. We all in the non-exercise state, do not recommend drinking sports drinks, it will cause human obesity.

Can I drink sports drinks when I am in a state of exercise? It varies from person to person. For example, many friends fitness is for fat loss and slimming, in addition to burning fat in sports, but also need to create a caloric deficit, that is, consumption is greater than intake. If fat loss friends drink sports drinks and constantly replenish sugar, they will greatly reduce the consumption of fat. Sports drinks for fat loss and slimming friends, it is not suitable as a drink to replenish water in the workout.

Among other things, when the intensity of exercise is not so high, usually the body’s electrolytes do not become disturbed, and this stage is not suitable for sports drinks. This is because there is no need for it, the body’s own consumption has not reached a high level, the body itself is fully capable of using it, and there is absolutely no need to replenish electrolytes. Therefore, unless it is a fierce high-intensity exercise, sweating a lot, only need sports drinks, otherwise, it does not come in handy much. Don’t be overly enamored with sports drinks; in the end, underneath its glamorous exterior, it’s just a sugary drink.

Also, be careful how you drink sports drinks. Although it contains electrolytes, but the content is small, and can not fully maintain the balance of the body’s electrolytes, its main body is still mainly water. After intense exercise, with a large amount of evaporation of sweat, a short period of time to replenish a large amount of water is very easy to cause water intoxication. Therefore, when you drink sports drinks, you should take a slow, small amount, many times to replenish water. After intense exercise, it is very important to choose the right way to drink.

To summarize: sports drinks are able to replenish a certain amount of electrolytes and a small amount of carbohydrates after an intense workout, and they have a certain value. But often many friends drink sports drinks as soon as they exercise, without considering the intensity of their own exercise, it is not worth it, because when replenishing water, it will also replenish a lot of sugar.

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.

Dynamic bicycle is the first choice for family fitness, convenient, does not take up space, fat loss effect is also very good, but there is no correct use of dynamic bicycle but easy to cause physical injury.

01Possible Hazards of Dynamic Cycling

(1) Knee injury

As a relatively low-impact sports in addition to jogging, dynamic cycling, although belonging to the more gentle movement, but because many drugs to the same action repeated many times, so it is easy to accumulate small injuries and cause team knee damage. Some statistics show that riding an hour of car, pedal about 5000 circles, equal to the knee joint in an hour of bending and stretching 5000 times. As the legs in the bicycle pedaling process repeated circular motion, easy to cause the cartilage in the knee joint overload and damage. And the sudden braking, accelerating, and stopping during bicycle riding also puts more pressure on the knee.

(2) Thickening of legs

Dynamic cycling exercise gives a full workout to the quadriceps, gluteus maximus, posterior thigh muscles on our thighs, and the flounder and gastrocnemius muscles on our calves. Need to be clear when the dynamic cycle can indeed play a good role in shaping these muscle groups, enhance the strength of the lower limb muscles. However, for some athletes who have more fat in the lower limbs themselves, the increase in leg muscles may lead to thicker legs to a certain extent.

(3) Superimposed on the upper limb exercise easy to injury

At present, many dynamic cycling training courses will add some upper body training exercises. However, from a professional point of view, the combination of upper body and lower body exercises will reduce efficiency and calorie consumption. Therefore, in the dynamic cycling training, swinging the upper body is not only counterproductive, in the long run will also damage the body, there are security risks.

02How to regulate to avoid injuries from workouts

Before training on a dynamic bicycle, it is necessary to adjust several positions, especially the seat height, handlebar height and the sequence of the seat.

Adjust the seat height so that the highest part of the seat is in line with the horizontal height of the thigh lift. Adjust the handlebar height so that it is in line with the seat height. Note that the handlebars should be adjusted further up if the trainer is pregnant or has health problems such as back strain.

Seat fore and aft position. When adjusting the seat fore and aft position, we’d better get in the car to make the adjustment. First the hips are at the farthest end of the seat and with the footrest at its lowest point, place the heel of the foot on the footrest so that the leg can be straightened or have a slight bend. Next, with the footrest still at its lowest position, place the forefoot on the footrest so that the knee curvature is 23-35 degrees. Finally, with the footrest at a level, check that the knee and the middle of the footrest are in a straight line.

Any exercise program can cause knee strain. So we must do a good job of warming up and stretching before playing sports, and master the correct sports posture.

After reading the above hope can let you correctly use the dynamic bicycle, happy sports ~!