Teach your self about Body Support System

When you are consider body support system is perhaps the best piece of equipment that a body worker or therapist can ever have in their practice. This incredibly versatile system was originally designed for chiropractic practice and is now widely used by many practitioners in the United States and throughout Europe

And the unique design of the body support system allows for the pelvic, thoracic and cranial structures of the body to be gently supported enabling the muscles of the body and the internal organs to find a state of ease and at the same time create a neutral position for the spine. When the body is in this state of ease with less pressure and torsion within structures it is more responsive to treatment or therapy and the response is more likely to be long term.

When using a conventional massage table or couch, even one with a face cradle it is obvious that the body is not comfortable on a flat surface. Even the best quality tables and couches with the deepest foam do not allow the body to be supported in a neutral state. The pressure on the pelvic structure transfers to the sacrum and lumbar spine, placing stress on the core musculature of the body. This in turn compresses internal organs and impedes function and blood flow which is the compounded by pressure on the thorax creating more restriction. When a body is in this stressed and compressed condition how can it respond to any kind of treatment? If there is a response how much deeper and longer lasting do you think it would be if the body was in a state of ease. When you think about it is really is a no brainer so why do so many practitioners and therapists still work on a flat surface?

 It is true that some techniques and adjustments require a flat surface, if you are using a body cushion it is light easy to move and store so moving it is not a problem. Most clients that come for therapy and treatment have pain and or trauma stored deep within their core structure. How can you hope to help them if you are not able to get the body into a state of ease to release the cause of their suffering.

 Body support system enables the therapist to work with the body in both prone and supine positions and with adjustments can be used for side position and for treating at a desk. There is a caddy pack of wedges to provide support and adjustment variations and armrests that can be easily removed. This versatile package can even be adjusted to cater for all trimesters of pregnancy providing support and often relief for expectant mothers.

Therapists and practitioners that have a body cushion body support system wonder how they ever worked without one. It really does make that much difference.

Massage advantages for your feet

 Many of people don`t know about foot massage and about advantage of care about massage. Your feet are in charge of taking you into different places, anywhere you want to. This is why your feet are among the parts of your body that need to be taken care of properly and should be treated with utmost importance. Remember that your feet are among the most essential parts of your body that should never be taken for granted. This is considering the fact that you will be able to accomplish most of your daily tasks without using them. Thus, you must consider the things that you should and should not do to your feet.

As mentioned above, it is just right that you take care of your feet properly and here are some foot care tips that you just might want to take into consideration. Even for just once a year, you can have your feet checked by a professional. This is to make sure that there are no problems with your feet.

Every once in a while, you also need to check if your feet have cracks and sores. If there are, you have to do something to treat them. Trimming your toenails is another part of properly taking care of your feet which can make you look tidier. Instead of washing your feet with hot water, you should use warm water and then dry them well.

And you should pay more attention to the areas between the toes because these are known to be the sensitive areas and are prone to infections. Then, always use comfortable footwear and never walk without wearing anything because you may hurt yourself. And of course, you should regularly exercise your feet to maintain proper blood circulation.

Aside from these foot care tips, another idea that you can consider when it comes to taking care of your feet properly is getting a foot massage. Foot massage, like any other types of massage, has several benefits to offer.

Reflexology is one of the most popular massage techniques that are really intended for the feet. In this particular technique, different points of your feet will be applied a certain amount of pressure that corresponds to a certain point of your entire body. But of course, there are some things that you have to take note of before getting a foot massage. For instance, if you are pregnant, you must not get a foot massage because it can be bad for your child.

The same idea applies when you are suffering from a heart disease or hypertension. And lastly, after drinking any alcohol drink, right after eating and bathing, you should not get a foot massage. It is best if your wait for about a couple of hours before getting a massage to avoid any problems.

So if you want to take care of your feet, you should take note of the things that were mentioned above.

Eat healthy and take care of body win better life

Many of people look to food as a something take to feed body to move in life without the kind of food or if it healthy or not and some people when you taking about food healthy or kinds consider that as luxury in life who say that most of healthy food not expensive if you take it from nature. 

There are many reasons why we should eat healthy, however, we are going to focus on 3 benefits, 3 attractive reasons, for us to get serious about healthy eating. To be healthy we know we should eat healthy and we are aware there are a number of benefits to eating healthy. Nonetheless, most of us really struggle to say no to the sweet, fatty, salty, processed tasty foods on offer. Far too many of these foods make up a considerable part of our diet. When this is coupled with the fact that we are less active now that in previous years, it is easy to see why we are facing serious health issues in western nations. So let us look at those three benefits.

The 3 exciting benefits of eating healthy are 1) weight loss, 2) less disease and illness, 3) clearer skin. Now I know from personal experience that reasons like these have helped me to commit to eating healthy. We will briefly look at each benefit in turn starting with weight loss. Eating healthy foods can result weight loss and weight management. Trading the sweet, fatty, salty and overly processed foods for healthier more natural food has this great perk. Contrary to what many people think you are likely to eat more as your body burns up your food more quickly. Plus, a number of healthy foods speed up your metabolism.

And in another reason to put the lovely slice of cake down and grab a juicy apple, is healthier eating lessens disease and illness. Your body has the nutrients and vitamins it needs to effectively fight colds, flu and other viruses. It can reduce the likelihood of diseases like diabetes, particularly type 2 which is linked to being overweight. You can lower the risk of high blood pressure, stroke, some cancers and heart disease. These are leading causes of death in many advanced nations and changes to what we eat could help to alter that.

Lastly, a fantastic reason to exchange the excessive and binge alcohol drinking or sugary fizzy drink for water is a healthy diet can help us to be more beautiful. Toxins are flushed out, nutrients provided and digestion aided when our diet become healthier. Skin reflects this becoming clearer, smoother, brighter, less spot and blemish prone. I don't know about you but I'm reaching for the water already.

The challenge that many of us face in our bid to eat healthily is knowing what to eat and what not to eat. Some think they are eating healthy but do not see the benefits I am mentioning. So what can be done? There are many fads out there and so much information that it can become very confusing. My advice is seek a balanced eating plan or advice. Some foods posed as healthy are not good for you so will not help. It is wise to eat all food groups and any diets that totally restricts certain groups is not balanced. Eat foods that are more natural and less processed. You will probably need to search for good information but like L'Oreal says 'you're worth it'. You are worth the time and investment it may take to get the right information so you can see the results you want and deserve. Being slimmer, less prone to illness and disease and having great skin are the benefits of eating healthy that most of us really care about.

Training in home

In  this exercise is very powerful, even though it is just a simple abdominal exercise. When I say "simple" I mean that it doesn't take a genius to know how to perform it since the movements are so simplistic. 

But, just because the concept is easy to understand, doesn't mean that you won't have a tough time getting through every single rep. 

I have done this exercise ever since I can remember, and I still have a tough time not giving up half-way through the workout. 

The key to remember with this workout is to push through every single rep. and not take a break no matter how bad you might want to. 

In and Outs are very powerful if you perform them properly and lean back as far as you can without losing your balance. 

This exercise is designed to be combined with other powerful exercises that target your upper abdominals. 

What you are doing in this exercise is basically using your butt as a pivot point for your body, because you kick your legs out as your on your pivot point. It can be very difficult at times, depending on the amount of energy you have. 

What you want to remember is to keep your legs up off the floor at ALL times, and use as much of your abdominal power as you can without the help of you pulling in your upper body (torso) in toward your legs. 

Remember you're bringing in your legs with the power of your abdominals, you're not bringing your upper body toward your legs. 

So, while all this is happening, you want to lower your upper body slightly towards the floor. 

This is a very difficult exercise at first, and putting your hands on the floor for support is not only recommended, but probably necessary, because by this time you are seriously tired. 

Directions: 

1. You're going to begin this exercise by sitting flat on your butt with your legs straight out in front of you. 

2. Next you want to place both of your hands on the ground behind you. Now for the harder workout, keep your hands off the ground throughout the exercise. 

3. Now you want to lift both of your legs off the ground while keeping your butt on the ground. 

4. The next thing you do is use your abdominal strength to pull your legs into your chest as close as you possibly can. 

5. Once you bring them in as close as possible, kick your legs back out in front of you while keeping them as straight as possible. Also, don't let them touch the ground at all. 

6. The whole exercise you just repeat the process until you do 25 reps. 

7. One rep counts as the combination of the pulling in and the straightening out so don't count each ONE rep as TWO. Thats Cheating.

How to Shin Splints Treatment

Shin Splints Treatment

Causes and how to deal with him

Have you been experiencing pain in your lower legs while running? If your answer is in affirmative, then you might be suffering from shin splints. Shin splints is one of the most common overuse injuries that generally affect runners. Shin bone is one of the weight bearing bones located in the lower leg. In medical terminology, shin bone and shin splints are referred to as tibia and medial tibial stress syndrome respectively. Many a time, strenuous physical activities can be responsible for the onset of shin splints. People who engage in physical activities such as running and jogging, sprinting or other exercises without a warm up session are more likely to suffer from this condition. If you have been experiencing pain or throbbing in your shins, you must consult a doctor for shin splints treatment. You can also try some home remedies to alleviate the symptoms of shin splints. Before I tell you more about running shin splints treatment, let me give you some information on the causes and symptoms of shin splints.

Shin Splints: Causes and Symptoms

As I mentioned earlier, shin splints are commonly seen in runners. If you have recently started jogging or running, you are most likely to suffer from lower leg pain. This injury is also likely to occur in athletes who have resumed training after some time. Running on an uneven surface or intensifying one's training might also result in shin splints. In case of inexperienced runners, poor running mechanics is generally responsible for causing anterior shin splints, which is injury to the muscles in the front of the leg. Frequent downhill running, running on hard surfaces or indulging in sports or physical activities that involve rapid starts and stops are the common causes of anterior shin splints. When the inside part of the leg along the tibia gets inflamed, one is said to suffer from posterior shin splints. Generally this type of shin splints is caused due to muscle imbalances. Problems associated with the tendons in the posterior compartment can be responsible for this condition. People with high arches are more susceptible to posterior shin splints.

The pain due to shin splints can be experienced anywhere from the knee to the ankle. It is generally felt due to the inflammation of the tendon sheath that surrounds the shin bone. One of the most common shin splints symptoms is sharp pain in the lower legs. The pain is the maximum at the beginning of training session or running, but the intensity reduces after some time. However, one is likely to experience pain after the completion of the workout session also. Sometimes, lower leg pain might be accompanied by swelling as well. If left untreated, this lower leg pain might become constant. Now that you know what causes shin splints, let me move on to shin splints treatment.




ShinSplints Treatment:

Wondering how to get rid of shin splints? If you have been experiencing pain in the lower leg, you must consult a doctor soon. It's best to get an X-ray so as to rule out the possibility of tibia or fibula stress fracture. As is the case with muscle sprains and sprains, taking rest is one of the most important aspects of shin splints treatment. Compression is equally important for alleviating the symptoms of shin splints. Using a good quality compression wrap for taping shin splints will help in absorbing the stress and provide the much-needed support. As far as anterior shin splints treatment is concerned, the compression wrap must be placed higher up the leg. Since compression wrap must be placed over the soft tissue that is adjacent to the injury area, for posterior shin splints treatment, the wrap will be applied a little lower. Applying ice packs will also help, but make sure that you don't put ice directly on the affected area. Wrap the ice in a clean cloth and then apply it for 15 minutes. Keeping the leg elevated will also prove beneficial in shin splints treatment. Doctors might also prescribe anti-inflammatory drugs to provide relief from pain.

Shin splints massage treatment also works wonders. Massage therapy can help in alleviating the symptoms to a great extent. Once your doctor gives you a green signal, you can start with your training sessions, but if you often suffer from this condition, it's best to change your running shoes. Buy the ones that have nice cushioning and are effective at shock absorption. This is one of the best tips for avoiding shin splints. Use of orthotic support might also be suggested. Once the injury has healed, you could move on to the other part of shin splints treatment. Stretches for shin splints can surely help in treating shin splints and will also help in preventing them in future to a great extent. If you want to know how to heal shin splints, you must find out more about exercises to strengthen the shin splints. Make sure that you start your training sessions with warm up exercise always.

This was all about shin splints cure. If you have recently started running or jogging, you are more likely to suffer from shin splints. So, if you have been experiencing any of the symptoms given above, consult a doctor soon. If the pain is caused due to shin splints, follow the advice of your doctor regarding effective shin splints treatment options

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Body Physiology- Secrets Exercise to lose weight

  The body normally burns a mix of carbohydrate, as glucose, and fat for fuel. How much of either depends on your physical activity and if, or what you have eaten recently. When you use more energy than you take in from food and drink, the body burns stored fat and carbohydrates, and then even protein, to fuel your everyday activities even if you are not exercising

That’s what happens when people starve of course; the body starts to eat itself. Depending on your family history -- your genetics -- and the way you eat and exercise to create this energy deficit, your body may decide to get conservative and drop your metabolic rate to try to hold onto body weight. Some of us seem to have inherited this tendency more than others, the origins of which may be in the early periods of human evolution where 'feast or famine' was more or less the norm.

Glucose, fat and protein. Even so, starvation always works eventually and the body starts to break down its own tissue for fuel. Stored carbohydrate called glycogen is quickly used up, then goes the fat stored under the skin and around the internal organs. Protein in muscle is then broken down to create glucose to keep the brain working and you conscious.

Fat and glucose are the body’s two main energy sources. Fat you know well, glucose comes mainly from carbohydrate foods like rice and bread and potatoes and protein is supplied mainly by meat and beans and dairy products. The amino acid building blocks of protein foods can be converted to glucose in emergencies. Your body always burns a mix of fat and glucose except at very high intensities, and the ratio of the fat and glucose in 'the burn' varies with intensity and time of exercise.

Fat burning zone. You may have noticed that some bikes and treadmills at the gym have a setting that says “fat burning zone”, which implies a setting for intensity or speed. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 90 minutes of exercise). The fat burning zone, a low intensity speed zone is mainly a gimmick, and here is the reason.

Even though you burn more fat going slowly, you still burn a percentage of fat at much faster speeds or intensity. It all boils down to how much energy you expend in totality. For example, if you compare exercising at a slow rate that burns 60 percent fat and 40 percent glucose and a higher intensity or duration that burns only 30 percent fat and 70 percent glucose, you may still burn more fat at the higher intensity.

A typical example. Exercise (1) is the slower 60/40 mix and exercise (2) is the faster, 30/70 mix of fat and glucose fuel.

1. Walking on a treadmill for 30 minutes -- 180 calories used -- 108 calories of fat burned

2. Running on a treadmill for 30 minutes -- 400 calories used -- 120 calories of fat burned

You can see from this example that the bottom line really is how much energy you expend -- and that is the ultimate fat burning measure. The theoretical fat burning zone is mostly a convenient myth.


Weight Training Does it Better -- Or Does It?
Muscle burns more fat. Weight training is increasingly recommended as a fat-busting tool because some experts say extra muscle burns more energy than body fat at rest, so if you develop more muscle and have a higher muscle to fat ratio than before, you must burn extra energy and more stored fat as a result. This is true and has been shown in metabolic studies. However, the differences are not that dramatic; perhaps less than a few tens of calories per day for each pound of muscle increased, for most people.

Does that mean you shouldn’t worry about weight training? Certainly not, because weight training has many other benefits for health and performance, not the least of which is extra muscle. It’s just that this advantage has been somewhat overstated and we need to get this fat burning thing right in order to develop the best weight loss and performance programs.

Getting the afterburn. Okay, so extra muscle does not provide that much advantage, but what about the afterburn? The 'afterburn', or the amount of energy you use after you stop exercising, has been promoted as an important slimming idea. If you can get afterburn, which is really another way of saying your metabolism increases for several hours or longer after a particular exercise, then that’s a bonus because you burn fat during the exercise and after you cease as well. Will the fun ever stop!

However, this idea has recently been reconsidered as well. An article in the Journal of Sports Science reported that despite some promising early studies of this effect, the idea has not proven to be as useful as first thought.

Exercise scientists call this afterburn effect EPOC, which stands for Excess Post-exercise Oxygen Consumption. The authors of that study say that the high intensities required -- greater than about 75 percent of maximum heart rate -- are probably beyond what most people wanting to lose weight can cope with in sustained exercise. So the afterburn advantage from lifting weights or running fast is there, but you need to be able to sustain that intensity, which means a lot of hard work. No secrets there, I'm sure.

We also need to consider how fuel is used preferentially according to how your body stores are maintained. After you do a vigorous or long workout, your blood and muscle glucose will be much lower than before you started. Low glucose stores signal the body to burn fat preferentially. So after hard exercise that uses a lot of glucose, the body switches to burning fat. That's why all Prevenergy expenditure is important, not just fat burning during exercise.

Strength training has so many great things going for it that I'm a big fan -- increased strength, more muscle and body shape, better balance and bone density and improved functionality across all facets of human movement. But let’s be honest, we all need aerobic or cardio training as well. It has its own set of important functional benefits including general fitness, elastic arteries, increased heart and lung function and lower blood pressure to name a few benefits.

Lifting weights can easily move us into the high intensity exercise zone above the 75 percent effort required to get some afterburn, but it's only for short bursts. This is not consistent, steady-state effort and does not generally burn as much energy as a good run on the treadmill, cycle or row machine at moderate pace. For example, here are the energy expenditure calculations for weights versus cardio for one hour of exercise from the NAT Nutritional Analysis Tools web site. I've based this on a 150 pound person (just under 70 kilograms).

1. Running at 8 minutes a mile pace (5 min/km) -- burn 852 calories (kilocalories)

2. Weight lifting, vigorous, free weights or machines -- burn 409 calories (kilocalories)

I’ve tried to line these activities up for effort so that the comparison is worthwhile. Whenever I check these numbers it astounds me because I run and I lift weights, and sometimes I feel much fresher after a run than going for it in the gym with sub-10 RM (repetition maximum) and three sets of ten exercises. Nevertheless, the numbers always come out the same with any reputable energy calculator. Sustained aerobics always spends about twice the energy of weight training in a comparable comparison. You can see from this why cardio sessions are important for fat loss.

Should I Exercise Before Breakfast to Burn More Fat?

The answer is 'not necessarily', because even though you will burn more fat on an empty stomach, ultimately this will probably make little difference because your energy intake and expenditure and metabolism balances out, more or less, over the 24-hour period. What really matters is your total energy intake and expenditure, that is, how much you eat and how much you exercise and move in general.

However, stay tuned on this because until this is examined further scientifically, how much meal timing manipulation could help with fat loss is not certain. One thing that seems clear is that people who eat breakfast maintain weight better and lose fat quicker, so don’t skip breakfast.

The Best Strategy for Fat Loss

So where are we at with our fat burning project? Here is a summary.
 

Increase muscle with weight training. Extra muscle helps to burn more energy at rest, even if only a little. This is called the resting metabolic rate of muscle or RMR. Extra muscle will also burn more fat in active phase, the active metabolic rate if you like, or the AMR, so having more muscle will definitely help burn more energy and fat.

Lift heavier weights. What I suggest is that the weights workout should be vigorous, with the number of repetitions kept at the low to medium end of the scale between 8 and 12 RM. To remind you, the RM is the repetition maximum, which means the most weight you can lift for this number of reps before fatigue. The 8-12 is within a range that should provide strength and bigger muscle growth, which is called hypertrophy.

If you go higher than this, say 15 to 20 repetitions to a set, or more, you are getting into the range where you would probably be better off doing cardio because the return on effort, the energy burn, is better spent jogging, cycling, stepping or rowing. At that number of repetitions you won’t build much muscle either, so very high-repetition training with weights has minimum value in my view.

Do aerobic exercise. Considering how much energy you would use in an hour of either type of exercise, weights or cardio, you must do some consistent aerobic or cardio work to burn fat.

Try high-intensity cardio. High-intensity exercise, even if only in short bursts, may rev up the metabolism and get that fat mobilized in the post-exercise period. Do some high intensity as well, but don’t overdo it, because burning the fat is a long-term project and you don’t want to get ‘burned out’. A group exercise program such as a solid cycle spin class might match this requirement. In fact, I highly recommend group cycle spin classes where you are encouraged to go fast, yet with the option to slow down if you need to.

Weights and Cardio Circuit Training Programs

Combining weights and cardio in a circuit interval session is also an excellent approach to fat burning. The weights circuits are based on the idea of mixing high and low-intensity weights and cardio in a circuit. This idea is not new, but what I've designed uses basic equipment and is easy to follow.