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 ~!

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.

01Family environment regulation

The postnatal family environment is extremely important. Mothers need a relatively quiet and comfortable environment after giving birth, and they also need the patience of their family members to accompany them and take care of them, so as to create a cozy family environment. Poor rest naturally affects the mother’s mood, and external stimuli (e.g., family indifference, family arguments about the financial burden after the birth of the child, etc.) will only aggravate the depression.

02psychosocial adjustment

Mothers should pay attention to self-psychological adjustment, timely and good a mother’s role in the child-rearing road to learn from the experience of others, learning scientific knowledge, do not because the baby’s crying more than irritable, to learn to self-regulation, listen to music to relax the mood, but also can be confided in the family or friends, release their own pressure. Serious cases need to go to the hospital for psychological counseling.

03movement regulation

Exercise can make people feel happy, and this is also true for postnatal depression, appropriate exercise can not only enhance the physical fitness of the mother, early recovery of body shape, but also can ease the inner anxiety, release uneasy emotions. Through the regulation of exercise, the symptoms of postpartum depression can be relieved.

-Yoga

With the doctor’s permission, practicing some simple postnatal yoga can improve blood circulation and promote the recovery of anal and urethral sphincter, so that your mood will naturally become more beautiful when you are in good health.

-Jogging

It has been found that the brain will secrete a lot of endocannabinoids when running, which is also called the happy hormone, and can effectively enhance the sense of happiness, so for the postpartum depressed moms and dads, they can choose to go jogging. In the process of jogging, it strengthens metabolism, improves cardiorespiratory function, and leaves worries behind. When jogging, put your eyes in front of you, don’t hunch your back with your chest, relax your shoulders, and keep your jogging amplitude. 3 times a week, depending on the physical fitness of the baby moms.

-Swimming

Swimming can be able to make the blood vessels, including the skin, contract, can enhance the body coordination of the moms and dads, strengthen the cardiopulmonary function, make the skin firm, and reduce the injurious nature of the exercise. During swimming, fully relax your body and mind and enjoy the freedom of this moment. Be sure to do a good warm-up before swimming, and wait for your body to adapt to the water in the pool before going into the water. 3 times a week is appropriate, each time 30 minutes moderate.

I hope all the moms and dads who are plagued by postpartum depression can get out of the haze soon, be happy every day, and accompany their babies to grow up healthily!

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.

Sugar, as the all-ages kill object, almost no one can escape its temptation. But along with dental caries, diabetes and obesity and other diseases in our country’s prevalence rate continues to climb, sugar control, also began to trigger a boom, but completely rejected the sugar food but make us more depressed, many people can not help but ask: how to scientifically consume sugar in order to satisfy the nature of the people addicted to sugar at the same time does not aggravate the burden on the body?

01What exactly is being fought against sugar

Anti-sugar ≠ no sugar, carbohydrate food still have to eat, but need to control the amount of consumption, high sugar content of food in the sugar is seriously excessive, so anti-sugar to eat less cake, milk tea, carbonated drinks and candy and other high-sugar food.

02Knowing the sugar content of food

The method is very simple, observe the ingredient list of the product, if sugar, fructose syrup or sugar and so on ranked in the first three positions of the ingredient list, it means that the sugar content is not low, at this time you can say no to it.

The second is about the calculation of sugar content, as there are many food packaging does not write the sugar content, but the presence of carbohydrates, carbohydrates in not only sugar, but also starch and polysaccharides. In contrast, the lower the carbohydrate content also indicates a smaller percentage of sugar.

The most important step in scientific sugar control is to develop a program. Since sugar is indispensable to the body, it can not be completely not consumed, therefore, in the usual time of consumption, we should have some control over the intake of sugary foods.

1, three meals meals containing sugar: cooking dishes, try not to add sugar in the dishes, as far as possible, less sweet dishes.

2. Packaged food/drinks: Estimate the sugar content and pay attention to the intake.

3. Unpackaged food/drinks: Try to exercise moderation and do not consume too much.

03How much sugar is appropriate

Both the World Health Organization and the Chinese Nutrition Society suggest that, to prevent overweight, obesity and dental caries, adults and children (age ≥4 years) should reduce their daily intake of added sugars to 10% of their total energy intake for the day. Specifically, it is calculated that the intake of a day should not exceed 50 g, but it is recommended to 25 g or less.

04Is it okay to substitute sugar?

As long as the sugar substitutes are legally compliant and not used in excessive amounts or in an excessive range, there is no problem in consuming sugar substitutes. Like other kinds of additives, each kind of sugar substitute, to become a “legally compliant” additives have to go through numerous rounds of testing, its metabolic process, toxicological effects, etc., have been thoroughly studied, and to determine the permissible daily intake (ADI) per person before they can be approved as legal additives. Sugar substitutes are indeed a better choice for those who need to control sugar but crave sweets.

In short, sugar control must be mastered in an appropriate way, sugar control in a healthy life is only a small percentage, want to be healthy, adhere to the moderate exercise and regular work and rest is also very necessary.

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.

Most of us are more or less concerned about the health of our shoulders, necks, knees, abdomens, legs, etc., but seldom pay attention to an important part of our body that affects our walking and movement – the ankle joint.

01Understanding the Ankle

The ankle joint, also known as the talocalcaneal joint, is located at the junction of the lower leg and foot, and consists of the inner ankle made up of the tibia of the lower leg, the outer ankle made up of the fibula, and the talocalcaneal talus, which is an important weight-bearing joint in the human body. Its main function is to stabilize weight bearing and flexible movement.

If you have poor ankle mobility, especially in dorsiflexion, which is the ability to move the foot toward the tibia, it can lead to faulty form of movement and increase your risk of injury during exercise.

02Is your ankle flexibility up to par?

How do you know if you have poor ankle mobility? Try these methods:

Do air squats. See how often your heels leave the ground when you do this.

Stand straight with your feet together. See if you can lift your feet off the ground without moving your body.

Half-kneeling dorsiflexion test: take off your shoes, kneel on the ground with one knee, place your front foot 5 inches from the wall, lean forward and try to bring your front knee to the wall without lifting your heel off the ground, if you can touch the wall then ankle flexibility is considered to be up to standard.

03How to rescue an ankle injury in an emergency

Ankle injuries occur when the ankle joint is stiff, excessive improper movement occurs, and those ligaments that support the joint stability of the ankle are torn. When this happens, the following methods are recommended for emergency relief.

Rest: Stop walking, rest still and do not move the ankle easily to prevent secondary injury.

Cold compress: Fix an ice pack on the injured part, apply cold compress for 10-20 minutes, rest for 10 minutes, and then continue to do so repeatedly for 2 hours.

Fixation: use elastic bandage or elastic clothing, appropriate pressure bandage to reduce swelling, pay attention to the strength, if excessive pressure will aggravate swelling, ischemia.

Elevation: Put a soft pad under the injured foot and elevate the foot to help promote blood circulation in the foot and leg, reduce swelling and promote recovery.

Rescue: take some medicines to activate blood circulation and remove blood stasis, you can also buy some topical medicines or sprays, etc. After the on-site treatment, you need to go to a regular hospital as soon as possible, take X-ray examination to exclude ankle fracture, and perform ankle MRI examination if necessary!

04How to Improve Ankle Flexibility

Whether you have very good or poor ankle flexibility, it is important to keep your ankle joints functioning in order to minimize your risk of injury while exercising. If you have good ankle flexibility, then you only need to do one set of ankle exercises per week to maintain it. However, if your ankle flexibility is not up to par, then you need to do ankle exercises twice a week.

Fascia Ball Release Calf

Movement Summary: Place the calf on a foam shaft. Roll up and down the entire length of your calf and Achilles tendon for 1 minute. If you hit a sensitive spot (trigger point), pause and focus on that area for 10-20 seconds. You can incorporate active movements into your rolling, such as actively dorsiflexing your foot or doing ankle turns.

Elastic Band Stretches

Movement: Place one section of the elastic band over some stationary object and the other over the back of your foot, lifting your foot to the side.

Elastic Band Double Foot Turnover

Action: Put the elastic band on the outside of the feet, heel on the ground toes up, like the outside of the flip to increase ankle flexibility.

These methods are not simple and easy to do? Hurry up and practice it~!