Monthly Archives: August 2017

Hematology

Hematology, also spelled haematology, is the branch of medicine concerned with the study of the cause, diagnosis, treatment, and prevention of diseases related to blood.[1] It involves treating diseases that affect the production of blood and its components, such as blood cells, hemoglobin, blood proteins, bone marrow, platelets, blood vessels, spleen, and the mechanism of coagulation. Such diseases might include hemophilia, blood clots, other bleeding disorders and blood cancers such as leukemia, multiple myeloma, and lymphoma. The laboratory work that goes into the study of blood is frequently performed by a medical technologist or medical laboratory scientist. Many hematologists work as hematologist-oncologists, also providing medical treatment for all types of cancer. The term is from the Greek αἷμα, haima meaning “blood,” and -λoγία meaning study.Hematology, also spelled haematology, is the branch of medicine concerned with the study of the cause, diagnosis, treatment, and prevention of diseases related to blood.[1] It involves treating diseases that affect the production of blood and its components, such as blood cells, hemoglobin, blood proteins, bone marrow, platelets,

blood vessels, spleen, and the mechanism of coagulation. Such diseases might include hemophilia, blood clots, other bleeding disorders and blood cancers such as leukemia, multiple myeloma, and lymphoma. The laboratory work that goes into the study of blood is frequently performed by a medical technologist or medical laboratory scientist. Many hematologists work as hematologist-oncologists, also providing medical treatment for all types of cancer. The term is from the Greek αἷμα, haima meaning “blood,” and -λoγία meaning study.
ases, although some may also work at the hematology laboratory viewing blood films and bone marrow slides under the microscope, interpreting various hematological test results and blood clotting test results. In some institutions, hematologists also manage the hematology laboratory. Physicians who work in hematology laboratories, and most commonly manage them, are pathologists specialized in the diagnosis of hematological diseases, referred to as hematopathologists or haematopathologists. Hematologists and hematopathologists generally work in conjunction to formulate a diagnosis and deliver the most appropriate therapy if needed. Hematology is a distinct subspecialty of internal medicine, separate from but overlapping with the subspecialty of medical oncology. Hematologists may specialize further or have special interests, for example, in:
treating bleeding disorders such as hemophilia and idiopathic thrombocytopenic purpuratreating hematological malignancies such as lymphoma and leukemia (cancers)treating hemoglobinopathiesthe science of blood transfusion and the work of a blood bankbone marrow and stem cell transplantationTraining[edit]HematologistOccupationNames Medical SpecialistOccupation typeSpecialtyActivity sectorsMedicineDescriptionEducation requiredDoctor of Osteopathic Medicine (D.O.)Doctor of Medicine (M.D.)Bachelor of Medicine, Bachelor of Surgery (M.B.B.S.)Medical residencyFellowship (medicine)Fields

ofemploymentHospitals, ClinicsTo begin in this career, hematologists complete a four-year medical degree which is followed by three or four more years, depending on the person, in residency or internship programs. After completion, they further expand their knowledge of hematology by spending two or three more years learning how to experiment, diagnose, and treat blood disorders. When applying for this career, most job openings look for first hand practical experiences in a recognized training program that provides practice in the following: Cause of abnormalities in formation of blood and other disorders, diagnosis of numerous blood related conditions or cancers using experimentation, and the proper care and treatment of patients in the best manner.
Scope[edit]BloodVenous bloodVenipunctureHematopoiesisBlood testsCord bloodRed blood cellsErythropoiesisErythropoietinIron metabolismHemoglobinGlycolysisPentose phosphate pathwayWhite blood cellsPlateletsReticuloendothelial systemBone marrowSpleenLiverLymphatic systemBlood transfusionBlood plasmaBlood bankBlood donorsBlood groupsHemostasisCoagulationVitamin KComplement systemImmunoglobulins(abnormality of the hemoglobin molecule or of the rate of hemoglobin synthesis)
Anemias (lack of red blood cells or hemoglobin)Hematological malignanciesCoagulopathies (disorders of bleeding and coagulation)…Sickle Cell Anemia…thalassemiaTreatments

Treatments include:
Diet adviceOral medication – tablets or liquid medicinesAnticoagulation therapyIntramuscular injections (for example, vitamin B12 injections)Blood transfusion (for anemia)Platelet transfusionFresh Frozen Plasma transfusionCryoprecipitate transfusionVenesection also known as therepeutic phlebotomy (for iron overload or polycythemia)Bone marrow transplant (for example, for leukemia).

Kidney stone disease

Kidney stone disease, also known as urolithiasis, is when a solid piece of material (kidney stone) occurs in the urinary tract.[2] Kidney stones typically form in the kidney and leave the body in the urine stream. A small stone may pass without causing symptoms.[2] If a stone grows to more than 5 millimeters (0.2 in) it can cause blockage of the ureter resulting in severe pain in the lower back or abdomen.[2][7] A stone may also result in blood in the urine, vomiting, or painful urination.[2] About half of people will have another stone within ten years.[8]

Most stones form due to a combination of genetics and environmental factors.[2] Risk factors include high urine calcium levels, obesity, certain foods, some medications, calcium supplements, hyperparathyroidism, gout and not drinking enough fluids.[2][8] Stones form in the kidney when minerals in urine are at high concentration. The diagnosis is usually based on symptoms, urine testing, and medical imaging. Blood tests may also be useful. Stones are typically classified by their location: nephrolithiasis (in the kidney), ureterolithiasis (in the ureter), cystolithiasis (in the bladder), or by what they are made of (calcium oxalate, uric acid, struvite, cystine).[2]

In those who have had stones, prevention is by drinking fluids such that more than two liters of urine are produced per day. If this is not effective enough, thiazide diuretic, citrate, or allopurinol may be taken. It is recommended that soft drinks containing phosphoric acid (typically colas) be avoided.[4] When a stone causes no symptoms, no treatment is needed.[2] Otherwise pain control is usually the first measure, using medications such as nonsteroidal anti-inflammatory drugs or opioids.[7][9] Larger stones may be helped to pass with the medication tamsulosin[10] or may require procedures such as extracorporeal shock wave lithotripsy, ureteroscopy, or percutaneous nephrolithotomy.[2]

Between 1% and 15% of people globally are affected by kidney stones at some point in their life.[8] In 2015, 22.1 million cases occurred,[5] resulting in about 16,100 deaths.[6] They have become more common in the Western world since the 1970s.[8] Generally, more men are affected than women.[2] Kidney stones have affected humans throughout history with descriptions of surgery to remove them dating from as early as 600 BC.[1]

Signs and symptoms

Diagram showing the typical location of renal colic, below the rib cage to just above the pelvis
The hallmark of a stone that obstructs the ureter or renal pelvis is excruciating, intermittent pain that radiates from the flank to the groin or to the inner thigh.[11] This pain, known as renal colic, is often described as one of the strongest pain sensations known.[12] Renal colic caused by kidney stones is commonly accompanied by urinary urgency, restlessness, hematuria, sweating, nausea, and vomiting. It typically comes in waves lasting 20 to 60 minutes caused by peristaltic contractions of the ureter as it attempts to expel the stone.[11]

The embryological link between the urinary tract, the genital system, and the gastrointestinal tract is the basis of the radiation of pain to the gonads, as well as the nausea and vomiting that are also common in urolithiasis.[13] Postrenal azotemia and hydronephrosis can be observed following the obstruction of urine flow through one or both ureters.[14]

Pain in the lower left quadrant can sometimes be confused with diverticulitis because the sigmoid colon overlaps the ureter and the exact location of the pain may be difficult to isolate due to the close proximity of these two structures.

Risk factors
Dehydration from low fluid intake is a major factor in stone formation.[11][15] Obesity is a leading risk factor as well.

High dietary intake of animal protein,[11] sodium, refined sugars, fructose and high fructose corn syrup,[16] oxalate,[17] grapefruit juice, and apple juice may increase the risk of kidney stone formation.[15]

Kidney stones can result from an underlying metabolic condition, such as distal renal tubular acidosis,[18] Dent’s disease,[19] hyperparathyroidism,[20] primary hyperoxaluria,[21] or medullary sponge kidney. 3–20% of people who form kidney stones have medullary sponge kidney.[22][23]

respiratory system

The respiratory system (also respiratory apparatus, ventilatory system) is a biological system consisting of specific organs and structures used for gas exchange in animals and plants. The anatomy and physiology that make this happen varies greatly, depending on the size of the organism, the environment in which it lives and its evolutionary history. In land animals the respiratory surface is internalized as linings of the lungs.[1] Gas exchange in the lungs occurs in millions of small air sacs called alveoli in mammals and reptiles, but atria in birds. These microscopic air sacs have a very rich blood supply, thus bringing the air into close contact with the blood.[2] These air sacs communicate with the external environment via a system of airways, or hollow tubes, of which the largest is the trachea, which branches in the middle of the chest into the two main bronchi. These enter the lungs where they branch into progressively narrower secondary and tertiary bronchi that branch into numerous smaller tubes, the bronchioles. In birds the bronchioles are termed parabronchi. It is the bronchioles, or parabronchi that generally open into the microscopic alveoli in mammals and atria in birds. Air has to be pumped from the environment into the alveoli or atria by the process of breathing which involves the muscles of respiration.

In most fish, and a number of other aquatic animals (both vertebrates and invertebrates) the respiratory system consists of gills, which are either partially or completely external organs, bathed in the watery environment. This water flows over the gills by a variety of active or passive means. Gas exchange takes place in the gills which consist of thin or very flat filaments and lammelae which expose a very large surface area of highly vascularized tissue to the water.

Other animals, such as insects, have respiratory systems with very simple anatomical features, and in amphibians even the skin plays a vital role in gas exchange. Plants also have respiratory systems but the directionality of gas exchange can be opposite to that in animals. The respiratory system in plants includes anatomical features such as stomata, that are found in various parts of the plant.[3]
Mammals
Anatomy
Main articles: Lung and Respiratory tract
. Respiratory system
The lower respiratory tract, or “Respiratory Tree”
Trachea
Mainstem bronchus
Lobar bronchus
Segmental bronchus
Bronchiole
Alveolar duct
Alveolus
In humans and other mammals, the anatomy of a typical respiratory system is the respiratory tract. The tract is divided into an upper and a lower respiratory tract. The upper tract includes the nose, nasal cavities, sinuses, pharynx and the part of the larynx above the vocal folds. The lower tract includes the lower part of the larynx, the trachea, bronchi, bronchioles and the alveoli.

The branching airways of the lower tract are often described as the respiratory tree or tracheobronchial tree [4] The intervals between successive branch points along the various branches of “tree” are often referred to as branching “generations”, of which there are, in the adult human about 23. The earlier generations (approximately generations 0–16), consisting of the trachea and the bronchi, as well as the larger bronchioles which simply act as air conduits, bringing air to the respiratory bronchioles, alveolar ducts and alveoli (approximately generations 17–23), where gas exchange takes place.[5][6] Bronchioles are defined as the small airways lacking and cartilagenous support.[4]

The first bronchi to branch from the trachea are the right and left main bronchi. Second only in diameter to the trachea (1.8 cm), these bronchi (1 -1.4 cm in diameter)[5] enter the lungs at each hilum, where they branch into narrower secondary bronchi known as lobar bronchi, and these branch into narrower tertiary bronchi known as segmental bronchi.

Transmission of Nerve Impulses

Transmission of Nerve Impulses

The transmission of a nerve impulse along a neuron from one end to the other occurs as a result of electrical changes across the membrane of the neuron. The membrane of an unstimulated neuron is polarized—that is, there is a difference in electrical charge between the outside and inside of the membrane. The inside is negative with respect to the outside.

Polarization is established by maintaining an excess of sodium ions (Na +) on the outside and an excess of potassium ions (K +) on the inside. A certain amount of Na + and K + is always leaking across the membrane through leakage channels, but Na +/K + pumps in the membrane actively restore the ions to the appropriate side.

The main contribution to the resting membrane potential (a polarized nerve) is the difference in permeability of the resting membrane to potassium ions versus sodium ions. The resting membrane is much more permeable to potassium ions than to sodium ions resulting in slightly more net potassium ion diffusion (from the inside of the neuron to the outside) than sodium ion diffusion (from the outside of the neuron to the inside) causing the slight difference in polarity right along the membrane of the axon.

Other ions, such as large, negatively charged proteins and nucleic acids, reside within the cell. It is these large, negatively charged ions that contribute to the overall negative charge on the inside of the cell membrane as compared to the outside.

In addition to crossing the membrane through leakage channels, ions may cross through gated channels. Gated channels open in response to neurotransmitters, changes in membrane potential, or other stimuli.

Resting potential. The resting potential describes the unstimulated, polarized state of a neuron (at about –70 millivolts).
Graded potential. A graded potential is a change in the resting potential of the plasma membrane in the response to a stimulus. A graded potential occurs when the stimulus causes Na + or K + gated channels to open. If Na + channels open, positive sodium ions enter, and the membrane depolarizes (becomes more positive). If the stimulus opens K + channels, then positive potassium ions exit across the membrane and the membranehyperpolarizes (becomes more negative). A graded potential is a local event that does not travel far from its origin. Graded potentials occur in cell bodies and dendrites. Light, heat, mechanical pressure, and chemicals, such as neurotransmitters, are examples of stimuli that may generate a graded potential (depending upon the neuron).
Figure 1.Events that characterize the transmission of a nerve impulse.

Action potential. Unlike a graded potential, an action potential is capable of traveling long distances. If a depolarizing graded potential is sufficiently large, Na + channels in the trigger zone open. In response, Na + on the outside of the membrane becomes depolarized (as in a graded potential). If the stimulus is strong enough—that is, if it is above a certain threshold level—additional Na + gates open, increasing the flow of Na + even more, causing an action potential, or complete depolarization (from –70 to about +30 millivolts). This in turn stimulates neighboring Na + gates, farther down the axon, to open. In this manner, the action potential travels down the length of the axon as opened Na + gates stimulate neighboring Na + gates to open. The action potential is an all‐or‐nothing event: When the stimulus fails to produce depolarization that exceeds the threshold value, no action potential results, but when threshold potential is exceeded, complete depolarization occurs.
Repolarization. In response to the inflow of Na +, K + channels open, this time allowing K + on the inside to rush out of the cell. The movement of K + out of the cell causes repolarization by restoring the original membrane polarization. Unlike the resting potential, however, in repolarization the K + are on the outside and the Na + are on the inside. Soon after the K + gates open, the Na + gates close.
Hyperpolarization. By the time the K + channels close, more K + have moved out of the cell than is actually necessary to establish the original polarized potential. Thus, the membrane becomes hyperpolarized (about –80 millivolts).
Refractory period. With the passage of the action potential, the cell membrane is in an unusual state of affairs. The membrane is polarized, but the Na + and K + are on the wrong sides of the membrane. During this refractory period, the axon will not respond to a new stimulus. To reestablish the original distribution of these ions, the Na + and K + are returned to their resting potential location by Na +/K + pumps in the cell membrane.

Is Getting A Headache After The Eclipse A Sign Of Something More Serious? 

Is Getting A Headache After The Eclipse A Sign Of Something More Serious? 

If you’ve just wrapped up your solar eclipse experience, it’s possible that you might have a little headache. Is getting a headache after eclipse a sign of somethin more serious? Star Sign Style reported that having physical symptoms before, during, and after an eclipse is totally normal. In fact, you might experience everything from headaches and fatigue to vivid dreams, sleepwalking, flu-like symptoms, and sensitivity to electronic devices.

If you followed a safe eclipse protocol — wearing NASA, ISO certified solar eclipse glasses, or other approved eclipse viewer — and now you have a headache, that’s totally normal after spending time staring into the sun. I felt a little nauseous after witnessing the eclipse, and even though I know this is normal as someone who suffers from migraines, I panicked a little and began to doubt my eclipse glasses — even though I tested them to make sure they weren’t knock offs.

“increased sun sensitivity may trigger a headache, so minimize exposure to sunlight and sun lamps and wear sunscreen,” the website Sinus Wars noted. “Too much exposure to the sun may predispose you to headaches. When you sit, work, or spend time in the sun, your head nerves and tissues change their mode, affecting the nerve endings causing pain on either sides or the front of the head.”

You might be thinking, I didn’t stare at the sun that long. While this is true, how often do you ever stare directly at the sun more more than a few seconds? Probably never. If you’re feeling unwell, it’s best todrink some water. Sun-sensitive people who venture outdoors between the peak hours of 10 a.m. and 2 p.m. can get easily dehydrated, according to Sinus Wars.

Additionally, the Miami Headache Blog reported that flickering light from the sun can induce a headache. “The heat and light can become so intense that it can cause disruptions within the brain. If adequate measures are not taken in the form of protecting the eyes and shielding the head, the result can be a debilitating migraine.”

If you’ve never had a migraine, you’re probably just experiencing a regular headache, which while uncomfortable is not serious. If you’re not sure, the difference between a regular headache and a migraine, are pretty clear. Personally, the pain and nausea that come from a migraine make me feel like I want to throw up, and sometimes I do. Light feels like razors slicing my eyes, and even the slightest noise can make it feel like someone is repeatedly punching me in the back of the head. Kind of like this.

If this is what’s happening to you, you might need to see a doctor if the feeling doesn’t subside after taking over-the-counter medication, and lying down in a dark room with an ice pack on your head.

According to Cure Joy, head can also trigger tension headaches. If you spent several minutes with your face tilted upward toward the sun, which is not your normal posture, this could be what’s causing your “eclipse headache.”

“People prone to tension-type headaches, which are caused by stress, dehydration, skipping meals, or bright sunlight, may also be affected by summer heat, especially if any or several of these triggers are already present,” Cure Joy noted.

Additionally, theenergy of eclipse can itself make you feel ill. Star Sign Style wrote that feeling flu-like symptoms, including headaches, body aches, and fatigue, can be a result of the huge swath of cosmic energy you’ve just exposed yourself to. This is why it’s important to practice self care after an eclipse.

If you’re feeling a kind of pain you’ve never experienced before, or you viewed the eclipse without protective eyewear, and now feel ill — it’s best to err on the side of safety and check in with a doctor. You can even contact one via an app.

 

Healthy nervous system can equal good metabolism

What I am about to say, I am saying with compassion and a deep sense of being hopeful that we can change.  We are a country with many, many overweight and sick people. The hopefulness part is coming, but before we get to it, I will present the downright depressing and scary information first.

What do obesity, high blood sugar and high blood pressure have in common? They all contribute to slowing down metabolism, which is the body’s ability to function properly on a chemical level. Instead of fostering a vital life, these diseases are signs that health and vitality are going in a negative direction. Having all three of these diagnoses lands a person with another disease diagnosis called metabolic syndrome. Metabolic syndrome has permeated our culture. This cluster of risk factors leads to cardiovascular disease, which can have debilitating and deadly effects.

For a variety of reasons, we as Americans are at high risk for developing metabolic syndrome. In fact, according to the National Institute of Health, it is likely that metabolic syndrome will overcome smoking as the leading cause of heart disease. Our sedentary lifestyles, dependence on pharmaceutical medications and processed food supply nearly lock us into developing these metabolic disturbances.

Fortunately, with a few simple changes in how we view obesity and its associated metabolic diseases, we can make empowering choices that benefit our health and free us from living sickly lives. Clearly, mainstream efforts of preaching to eat well and exercise are not doing the trick. So, let’s do something different and look at these risk factors through a different set of eyes — through the eyes of the nervous system.

Obesity and high fasting blood sugar

Want to make some money? Develop a fast and easy method of weight loss. Problem is, your patrons may temporarily lose weight, but unless the weight problem is addressed at a deeper level, the fat cells are bound to swell up again. When it comes to weight loss, as far as the nervous system goes there is no fast and easy way to lose weight and still be healthy. Various emotional stressors can flood the system with hormones, causing the nervous system to function improperly. Improper nervous system function can lead to a poor ability to assimilate nutrients, sugar and salt cravings, and a tendency to overeat (especially empty calories).

Furthermore, it is important to balance the parasympathetic nervous system with the sympathetic nervous system to optimize the body’s metabolism. The parasympathetic nervous system is the calming aspect of the autonomic nervous system and is also known as “rest and digest.” The sympathetic nervous system is also known as the “fight or flight” aspect of the autonomic nervous system and kicks in when there is a danger requiring immediate attention. When stress hormones (like cortisol) are released by chronically living in a state of fight or flight, insulin levels are negatively impacted, causing spikes in blood sugar. A combination of eating the wrong foods, along with the body’s inability to assimilate glucose properly, leads to weight gain.

High blood pressure

Science has a hard time directly linking stress to hypertension, though behaviors commonly associated with stress (excessive intake of alcohol, overeating and poor sleep) are linked to hypertension.

What about high cholesterol?

The standard Western medical model suggests that high cholesterol is another evil contributing to metabolic syndrome. However, at best this is a debatable subject. Studies show that dietary intake of cholesterol, especially from whole and unprocessed foods, has little impact on heart disease. So, today, eggs get a get-out-of-jail free card because (make sure you are sitting down for this one) cholesterol is not your enemy. Cholesterol is your friend as it forms the building blocks for necessary cell membranes, hormones and more.

A well-balanced nervous system provides a strong foundation for achieving optimal metabolic health. There are several options of intervention that can help regulate the nervous system:

Chiropractic care can optimize the nerve cell conduction between the brain, the spinal cord, and organs innervated from the spinal column.

Acupuncture is another way to improve nervous system function as it is able to induce strong relaxation response. Patients who receive acupuncture commonly report a sensation of calmness and peacefulness not obtained in any other way.

Aromatherapy, exercise, meditation, homeopathy, counseling and life coaching all can ameliorate the negative side effects of stress.

Effectively managing our nervous system leads to making healthier and more empowered choices for our health. One huge answer to the health care problem in our country is for us, the people, to take the responsibility of our health back. Do not let health insurance, the food industry and the pharmaceutical industry steal your power. Choose to take your life into your hands, get appropriate treatment that addresses the root of the problem and that resonates with you the most.

 

Speed Recovery Of Muscles

Speed Recovery

Having a day where no matter which way you move, you hurt? Whether you’re an occasional runner or gym fanatic, you should consider recovery an essential part of your healthy lifestyle. But instead of just dealing with the fatigue and soreness, try one of these science-backed tips to help your body feel better, faster.

When it comes to a healthy lifestyle, your recovery days and easy workout days are just as important as the days you crush it. Take the time you need to rest, and reap the benefits later.

Speed Up Your Recovery

1. Get more sleep.

While the exact relationship between sleep and exercise is still unclear, multiple studies suggest sleep deprivation can have a significant negative effects on performance and recovery.  Sleep is also prime time for the body to undergo protein synthesis, so getting extra zzzs after a tough workout might make for stronger muscles and better endurance. 

 2. Listen to music.

Music can be great for helping us power through a tough workout (or at least distracting us from that “My legs are on fire!” feeling), but listening to relaxing tunes can also aid in exercise recovery.  Slow-tempo songs can help reduce blood pressure and pulse rate more quickly after exercise.

3. Consume protein before bed.

Barring a serious case of sleepwalking, we’re not usually giving our body nutrients while we sleep. Consuming a light, protein rich snack before bed allows our bodies to keep repairing muscles overnight.

4. Eat protein in the morning.

After a good night’s rest, the body could use some nutrients to recharge. Breakfast high in protein can give our muscles the necessary ingredients to start rebuilding and may reduce food cravings later in the day.

5. Drink chocolate milk.

Looking for a convenient post-workout snack on the go? Chug some chocolate milk. The protein it contains will kickstart muscle recovery, and those chocolaty carbs have been shown to decrease the amount of time it takes for the body to get ready for its next challenge. 

6. Try tart cherry juice.

Stiff as a board from yesterday’s spin class or lifting session? Tart cherry juice and supplements might help reduce the swelling that occurs when muscles are damaged, allowing our bodies to recover faster and—thank goodness—with less pain.

7. Drink lots of water.

Better recovery could be just a glass (or two, or three…) away. Exercising while dehydrated can cause greater damage to musclesand reduce the body’s ability to repair itself. Before reaching for Gatorade, however, know that H2O is enough for many individuals looking to replenish fluids.

8. Cut back on the booze.

Those of us who enjoy a few post-workout happy hours might want to be careful of too much of a good thing. Research suggests more than one or two drinks after working out could reduce the body’s ability to recover. 

9. Make foam rolling your friend.

Much of the soreness that goes along with exercise occurs when our muscles and fascia—connective tissue running throughout the body—become knotted. Rolling out muscles with foam or semi-rigid rollers—two forms of self-myofascial-relief—can help remove those knots and prevent muscle imbalances from forming. While not exactly noted for its comfort, the benefits are worth it. 

10. Get a massage.

Recovery backrubs, anyone? Like foam rolling, massage helps break up scar tissue and reduce stiffness associated with muscle repair. Scented candles and relaxing tunes optional.

11. Eat a little protein before your workout

Amino acids are the building blocks of tissue, and we consume protein to give our bodies enough to rebuild and maintain muscles damaged during workouts. Having a little protein before working out can trigger our bodies to start muscle synthesis (repairing and building more muscle) throughout and even after hitting the weights.

12. Eat something with protein post-workout, too.

Sensing a trend here when it comes to protein? While a protein-rich snack can get the body ready for a great workout, sipping on a protein soothie or eating a protein-filled meal can be ensure the body has enough fuel to keep on rebuilding throughout the day.

13. Take a daytime nap.

Research suggests taking a nap around two hours after a workout helps the body enter deep, restorative states of sleep.  And trust us, a quick power nap of about 20 minutes won’t ruin an upcoming night’s rest.

14. Rest your muscles.

While many advocate two days between workouts involving the same muscle group, there’s no one-size-fits-all solution for recovery time. Factors like age and fitness level are important in determining how much rest we really need. If performance is decreasing from workout to workout, it might be time to schedule in a few extra rest days.

15. Try compression garments.

For many athletes, it’s important to quickly regain the energy (and willpower) to run, jump, or throw once again. Recent research suggests wearing compression garments can help decrease the time it takes for muscles to recover between intense bouts of exercise. 

16. Take a cold bath.

While it might be a scary prospect, research suggests taking a cold, full-body plunge after working out can significantly reduce soreness and inflammation for up to 24 hours after exercise. 

17. Try anti-inflammatories.

Consult a doctor first, but according to some studies, anti-inflammatory medications and spices (like turmeric and ginger) can speed muscle recovery.  However, if you’re trying to build muscle, NSAIDs (drugs like ibuprofen and aspirin), may hinder hypertrophy (muscle growth).  Translation: If your goal is bigger biceps, a little soreness maybe be part of the process.

 

9 myths on the CrossFit analyzed

Athletes who practice CrossFit training are good at all

High-level CrossFit athletes are certainly Activatrol Testosterone accomplished athletes, but they are unlikely to succeed in beating another high-level athlete from another sport. Because the specific skills required by a particular sport are different, a general sportsman can not be good in anything other than a general sport for that reason, the CrossFit Games welcome all kinds of sportsmen. The CrossFit is a nice sport, but it is not a good practice for other sports.

crossfit-myths

You will get hurt if you practice the CrossFit

You can actually hurt yourself by practicing CrossFit, but not by practicing any other sport. CrossFit programs with high intensity and injuries of some athletes during competitions feed this myth. A 2007 study published in the Journal of Strength and Conditioning Research of 132 CrossFit athletes showed that 97 of them (73.5%) had already been injured while training. Nine of them had to resort to surgery to heal their wounds. The researchers determined that the injury rate was similar to that found in Olympic-level weightlifters and gymnasts. Making the most difficult moves again and again is a bad idea. You have to stop when you sacrifice your good position, this is called technical problems . You are more likely to get hurt when you persist while you do not have a good position to make your move. Practice safely and know when to stop working with a qualified CrossFit coach.

Practicing CrossFit training is the best way to get fit

Getting fit to do what? That is the question to be asked. Practicing CrossFit can definitely improve your cardiovascular system, but is this the best activity to do when it comes to improving your endurance and running time? Absolutely not. Is this a good sport for my 75-year-old grandmother, certainly not. It is rare for a CrossFit instructor to know how to periodize (in other words, create a schedule of scheduled training sessions for athlete preparation at a competition), a program that will add to the physical demands of another sport. To stay in shape, you have to create a personalized physical activity program with a professional according to your specific objectives.

The CrossFit approach is not based on anything

CrossFit’s ability to improve cardiovascular health, body composition and strength of your body has its benefits, as is a classic workout. The high intensity and short duration that characterizes this type of drive offer important advantages when you want to get back into shape. A CrossFit study conducted in 2013 by the Journal of Strength and Conditioning Research on 23 males and 20 females sought to determine improvements in the general shape, body composition (percentage of body fat) and Their VO2 max (a way to measure the health of the cardiovascular system). As is the case with other power and high intensity drive programs,

All CrossFit instructors and coaches are qualified

To become a certified CrossFit Instructor, you need only a weekend of training … No previous experience or diploma is required. Some CrossFit instructors however have additional qualifications. To make you coach safely, make sure that the person who trains you is qualified and has a good experience. You get trained by a real professional will allow you to be sure that you will make the right movements with a good position.

All CrossFit rooms offer the same services

CrossFit rooms are simply affiliated with the CrossFit movement. These affiliates all have different methodologies. The different styles of coaching vary according to the level of experience of coaches as well as their understanding of the human body. Each CrossFit club uses a general training program that compiles all the exercises and each coach draws the exercises necessary for each individual program. Overall, the best CrossFit coaches never stop learning and always find new techniques and methods to become a better coach.

The Crossfit is a sect

Although CrossFit is clearly not a cult, it does have some of the attributes. The CrossFit has its own vocabulary, such as the “WOD” (Workout Of The Day), “thrusters” (a CrossFit exercise). In addition, some CrossFit practitioners despise all other forms of training and believe that the CrossFit is the only way to get stronger. All teachers and coaches should continue to train, listen to other points of view, challenge and challenge the status quo and adapt their work as they expand their knowledge base.

How do you go from good to excellent in CrossFit practice?

Before you constantly beat your personal records whether with dumbbells or in bench press. Today you feel like you are stagnating and you are less motivated. Maybe it’s because you’re overtrained, or maybe it’s because you’re not training enough and you’re spending too much time matching your socks to your running shorts.

But in reality it’s probably because you need to shred fx testo have a periodic individual approach to your workout. This is called periodization. It’s time to move on to the next step and focus on a new approach to fitness .

CrossFit-best-Training

No matter who you are, what matters is your Crossfit program

The ultimate goal of the CrossFit is to reach the general physical preparation point. If you follow a CrossFit program, you will reach this point by doing all your workouts. But to go from good to excellent and improve yourself with every workout, you need to do more than just train regularly. You need to set goals for specific times of the year that will bring you closer to your ultimate goals.

Know thyself

You must know yourself before you can make any real progress in anything. Who knows you better than yourself?

It is an expression often used by Greeks and Egyptians, it is even an inscription in Latin on the door of the Oracle in Matrix. Wow.

Read: 9 myths to know about Crossfit

It is an introspective proverb. You must know yourself before you can make any real progress in anything.

Who knows you better than yourself? You must know how good you are and how bad you are. Make a list of things you are less good at and focus on. If your list simply says “Everything,” put a good slap and get to work.

A challenging program that everyone can follow

Let’s start with a basic approach that will allow you to understand the principle of a CrossFit training. The classic WOD (training of the day) is a good starting point. The weights of this training are very moderate. This means that the weights you must use must correspond to 65% of the maximum load you can lift for a repetition for each movement. For example Diane training (21-15-9 raised ground [225/155] & pumps head down) you need to do a max rehearsal of raised ground with at least 160 pounds for men and 110 pounds for women .

Imagine how powerful you would be if you could do this workout in a matter of minutes. Remember that this is an endurance, strength training and conditioning training and not just a strength training. There is a difference.

If you want to make continuous progress, you must program cycles in your workout.

Each Crossfit training is aimed at precise stimulation. Five sets of squats with a heavy load with 3 minutes rest between sets will stimulate your body in a very different way from a 2 km run.

Program cycles in your workout (periodization)

Now is the time to really get into the top gear. Think of your workout as a video game, and the hero is you. As he gains experience, your character advances in the game, but has higher levels of: Strength, endurance cardio, mobility, gymnastics and endurance strength. These levels range from 0 to 100.

The goal is to earn points in each of these areas and get as close to 100 as possible. If you focus on all these skills at once, you will add a few points in all areas. But if you apply yourself to working only one of these skills, you can earn 20 points in no time. Then all you have to do is move on to another aptitude.

You gain more and faster if you focus on one skill at a time, whereas if you have a more general approach you will grab only a few points here and there.

If you want to make continuous progress, you must program cycles in your workout. You must therefore reserve 4 to 8 weeks for each aptitude. Let’s say you take 6 weeks to strengthen your strength with exercises like squats, developed lying down raised earth and strict presses. After 6 weeks where you will have set new personal benchmarks for all these exercises, you will only have to go on.

5 Crossfit routines (WOD) to improve your fitness

Description of the Crossfit program

The following Crossfit special workouts Dsn code black side effects  are designed to develop general fitness. Each of them contains at least four exercises, and is performed by series or circuits.

programme_crossfit_wod_exercices

Rest as long as necessary between each circuit. Each workout has a number of sets to reach. Try to improve your fitness over time by gradually increasing the number of sets to reach by taking a minimum of rest.

You will suffer from rhabdomyolysis

Rhabdomyolysis refers to a state of health that can be dangerous that occurs when the muscle tissue is damaged and that substances contained in the muscle cells escape into the bloodstream. When damage to muscle cells is important, these substances released into the body can cause considerable damage that can be fatal to the athlete. It is however quite rare, and quite difficult to arrive at this point. The athlete must push his limits and continue to train again and again in spite of excruciating pain. Just like vomiting, which can occur during or after high intensity workouts, you do not risk anything if you listen to your body. But,

CrossFit is expensive

The cost of joining a CrossFit club varies by region and often depends on the number of times you want to go to your gym. On average, people who practice CrossFit can spend 50 to 150 euros per month. “It may sound like a lot, but it’s like registering in a high-end gym or a special training camp,” says coach Mark Nutting. “Although this price is relatively high compared to a registration in a traditional gym where you just have access to the facilities. “Some club owners will negotiate with you and offer you a free trial week before signing up for a longer period. Once you have learned to perform the movements safely,

And you what do you think ?

Have you ever heard of these myths about CrossFit? You still think that some of them are true? Do you know of others? Have you ever tried the CrossFit or do you practice this sport regularly? What do you think ? Are you a fan or hate? Post a comment and give us your opinion!