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.

Spring is a great time for spring trekking. With the arrival of spring, many people like to go out to climb mountains and other outdoor sports. So what equipment should be prepared before trekking? In order to make outdoor sports more comfortable, take a look.

01Basic Equipment

1、Hiking backpack

The best choice for outdoor sports is a lightweight, wearable, high-capacity sports backpack. In the case of the body does not cause additional burden, large-capacity backpacks can also carry more travel goodies, so that your hiking trip experience up! In addition to the pursuit of large-capacity, backpack fixation is also a problem to consider. If there is a special design for water bags, it would be great.

 

2、Hiking shoes: 1-2 pairs

A pair of comfortable fit hiking shoes for outdoor hiking is very important for the requirements of hiking shoes are mainly wear-resistant, waterproof, lightweight and breathable, preferably medium-high shoes in order to protect the ankles. In these basic conditions, according to personal preference.

 

3、Quick-dry clothes and pants: 1-2 sets

Clothes and pants should choose more quick-drying and breathable equipment. Also pay attention to physical sunscreen, reduce bare skin. If necessary, you can also prepare a rushing jacket to deal with complex weather conditions.

02Equipment Selection

1. Hiking poles:

Hiking poles can reduce at least 22% of the force exerted on muscle joints such as legs and knees, making legs feel more comfortable.

 

2. Sunglasses:

Spring is not very hot, but the afternoon ultraviolet rays are relatively strong, prepare a pair of sunglasses can effectively reduce the dazzling feeling.

3, sun hat, ice sleeves, sunscreen spray, bandana and other sun protection equipment:

If you don’t have a good sunscreen, it is easy to sunburn your skin red, and it is also easy to get sunstroke. Therefore, good sun protection is also a matter that can not be ignored when traveling in spring.

4, disposable raincoat:

In case of emergency, wind and rain are not afraid!

03 Additional Expansion

Similar compressed towels, outdoor cushions (picnic mats), camping supplies, multi-functional hardware tools, etc., can be prepared according to personal discretion.

Most of the above traveling equipment belongs to common items, and should be adjusted according to other constraints such as weather conditions and geographical environment during the actual spring trekking activities. In addition to preparing the travel equipment, you should keep a good sleep and consume enough food to replenish energy during the trip, so that you can have a good condition to play the hiking and harvest happiness.

 

 

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.

I happened to review the classic Staxol commercial back in the day, and I was very impressed with the description of the bloated stomach segment in the commercial. A small person is seen constantly inflating a balloon in the stomach, so much so that the whole stomach keeps expanding, making people feel very uncomfortable. And this is also a common adverse symptom for many pregnant women during the process of conceiving life. When there is a new life in the stomach, the enlarged uterus will press on the stomach and intestines, affecting the digestive activities, which in turn will lead to symptoms such as flatulence.

01Manifestations of flatulence and its effects

A feeling of fullness and bloating in the abdomen before or after meals, as well as burping accompanied by a large amount of gas discharge, are specific manifestations of flatulence. In the early stage, it will lead to indigestion and loss of appetite. If not relieved in time, it will easily cause symptoms such as acid reflux, and in serious cases, it may lead to esophageal cancer and other malignant diseases.

02What can be done to improve

Due to the special body structure of pregnant mothers, the slow speed of gastrointestinal peristalsis can easily lead to indigestion, thus making them more susceptible to being targeted by this undesirable symptom. To get relief, it is best to do the following:

 

(1) Improve diet and drink more water

The root cause of flatulence formation is slow intestinal peristalsis and indigestion. Therefore, we can improve this symptom by changing our diet. Consume more fiber and avoid foods that tend to cause flatulence such as beans. Drink more warm boiled water after exercise or when resting. All of these can bring some relief to this symptom. Remember, never overeat. This will add to the already poor digestion of the stomach. If you are afraid that your infant is lacking in nutrients, you can supplement with a little more fruits and vegetables by eating smaller meals.

(2) Turn on the air conditioning to do a good job of abdominal warmth

If you choose to turn on the air conditioner in the summer to keep cool, make sure you do a good job of protecting your stomach. The stomach is a fairly sensitive part of the cool, don’t forget to cover it with a layer of protection, do a good job of keeping warm.

 

(3) appropriate exercise

If you want to effectively relieve the symptoms of flatulence, apart from drinking more water and improving your diet, you should also pair it with the right exercises to expel the flatulence from your stomach faster. Here are two simple exercises that you can do at any time when you are at home.

Pregnancy Yoga

Sit in a kneeling position so that your hips can sit between your legs and hold your hands toward the floor at the back of your body. To keep your body balanced. Slowly lay your body down. Lean back on a pillow. Adjust your body and choose a comfortable position to hold for 1 to 3 minutes.

 

Raise your arms above your head and hold your elbows together. Keep adjusting your breathing here. Hold for about three minutes. Slowly inhale and exhale. Relax both hands. Brace your hands on the floor and rise slowly. Straighten your feet, move your ankles and stretch your joints.

 

If you want to effectively improve this undesirable symptom, you can do the above measures!

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.

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.

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.

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.