Daily Health Advices

Archive for the ‘Fitness’ Category

Tony Horton’s 10 minute trainer is a great program for anyone who wants to get in shape quickly but doesn’t have the time for long, involved workout programs. Even the home workouts can take 45 minutes to an hour, and very few people can spare a free hour to workout everyday. Ten minutes is a manageable time frame, even the most impatient caller can wait for 10 minutes for you to call them back.

To get the best results from the 10 minute trainer program, you need to understand that Tony Horton  is cramming a 45 minute workout into 10 minutes  It’s .going to be a fast paced workout, with complex moves . If you’re the type of person who need the moves explained several times, try watching the workout in full first before actually trying to complete it. You can pause and get the hang of the moves before trying to keep up.

Remember, you do ten exercises for one minute each with the 10 minute trainer. To get the most out of the workout, be sure you’re doing each move correctly, and breathing correctly, before starting your workouts. This way, you’ll get the maximum benefit from the least amount of time and effort and that’s what the 10 minute trainer is all about. It only works though, if you perform each move exactly as instructed.

Definitive treatment

It is radically different to the medial and external.

The medial, can be broken completely, but the band form allows you to heal effectively. The best treatment for your injury is therefore not operative:

- In cases of absence or minimal instability, just an elastic bandage or a brace with side reinforcements. It can support one or two days.

- If the instability is mild, you can place a hinged brace (which can flex and extend the knee without straining the ligaments) for about 3 weeks, prohibiting the support in the first week. Read the rest of this entry »

How do you get the diagnosis?

Typically, the exploration performed by the doctor detects the location of the sprain and if there is instability. In cases of doubt, or when you suspect there is more damaged structures in the knee, the doctor will order an MRI.

How is it treated?

Initial treatment is based on four measures:

- Local Cold, effective within 72 hours. It uses the typical bag of ice cubes or the “cold pack” (bag sealed with a gel inside that cools in the fridge). Never in direct contact with the skin to prevent frostbite. It is usual to keep about 20 minutes every hour, taking care not to exceed three hours total per day. Read the rest of this entry »

What other injuries are ruled out?

- Pain in the area of a collateral ligament tears can also occur in the meniscus or cartilage neighbors.

- The feeling of instability may also occur in lesions of cruciate ligaments, or patella cartilage.

- If the joint opens when the doctor kept slightly flexed knee, as well as the remains stretched, it is likely that the ligaments are also torn.

- The patient should know that some or all of these lesions may occur simultaneously.

- Newly produced the injury, the knee may hurt too much to allow exploration. In this case, may be anesthetized locally and further exploration or immobilize the knee with a cast or two bands (braces), for 10 days or so, to decrease the pain. Read the rest of this entry »

What symptoms occur?

- Pain in the area to support the foot on the floor or simply moving the knee.

- Swelling in the area, proportional to the damage to the ligament.

- The tear bleeds, still common to see a bruise on the days following the injury. Although the hematoma is large should not worry the patient, unless you have diseases of the blood coagulation.

- If the partial tear is not usually cause a sensation of instability, namely, that the knee moves abnormally when walking. In the usual complete tears is to note that feeling. Read the rest of this entry »

What is a collateral ligament injury?

Collateral ligament is called each of the two strings that attach the femur bone of the leg bones: the medial ligament, or internal, is inserted into the tibia, and has a band, and the lateral ligament does in fibula, similar to a string. The function of these strings is to stabilize the knee, preventing the leg from moving sideways when under a strain.

Injuries to the ligaments are called sprains, and torn them up. They can be in one of their fibers (partial tear) or all (complete tear). It is important to understand that each ligament is the sum of smaller ones, with addresses and different layers. Therefore, in partial tears quite often preserves stability. Read the rest of this entry »

Cholesterol is a structural component of cell membranes of our body. In addition, after it made other important functional molecules, vitamin D, steroid hormones and bile acids in bile. That is, there is a cholesterol our body produces naturally and one that we get from food.

Cholesterol is transported in blood bound to proteins and other fats, forming the so-called lipoproteins. The best known by the general population are HDL-c or good cholesterol and LDL-c or bad cholesterol. HDL is considered good because they lead cholesterol from peripheral cells to the liver, preventing it from accumulating in the blood vessel walls.

Dietary cholesterol is found only in foods of animal origin, among which the viscera, meat and sausages, cream and butter, kneading pastry leading dairy ingredients or animal fats and eggs. Read the rest of this entry »

The types of fat recommended for a healthy diet are the unsaturated fatty acids, there are different types but the most representative are the polyunsaturated (such as omega-3 fatty acids, characteristic of sea fish) and monounsaturated (especially oleic acid, present in olive oil and olives).

Polyunsaturated fats help reduce total cholesterol levels (both HDL-C, also called good cholesterol, and LDL-c or bad cholesterol) and triglycerides. In this group are the omega-6 fatty acid linoleic and omega-3, called EPA and DHA. In the omega-3 also includes the fatty acid linolenic acid, since from it our body produces fatty acids EPA and DHA. Linoleic (omega-6) and linolenic (omega-3) are essential fatty acids. Read the rest of this entry »

Psychological Benefits

It is proven that exercise benefits mental and emotional health, providing a great comfort:

Reduces stress, reduces anxiety, depression and its effects such as irritability and moodiness, because it makes you release the tension.

Sharpen your mind: Increases the flow of oxygen to the brain, improving your learning ability, concentration, memory and alertness.

Produce well-being: Stimulates the release of endorphins, which are hormones that produce feelings of pleasure.

Entertain you: you distracted from the concerns, it gives you a fun and healthy lifestyle. Read the rest of this entry »

You’ve heard a thousand times that exercise is essential to staying healthy and fit, but do not have time or money, or a gym near you is hard to sport, blah, blah, blah.

Overeat and be sedentary makes you gain fat and lose your shape. Smoking makes your skin wrinkle prematurely and becomes pale and gray by poor blood oxygenation. Being constantly stressed or disclosed also deteriorate your body and your physical self ocasionándote loss. Just a good time with these bad habits and start exercising better because it helps to:

- Burn calories, remove excess fat and regain a harmonious figure.
- Increase your muscle mass, getting your body strong and athletic.
- Supplementing any diet and eliminate waste and toxins.
- Control appetite and weight gain.
- Insomnia and eliminate fatigue. Read the rest of this entry »