Surfing is great exercise.
It gives you the whole package:
I will be in Maui for 8 days, leaving tomorrow.
Plan of my trip is mainly - surfing.
If you suffer from stiff or achy joints, don’t do exercises that add stress to those joints. You may experience mild discomfort during exercising, but if the joint pain becomes moderate or severe, you should stop performing the exercise and see a physician before resuming it.
People with rheumatoid arthritis should not exercise during an inflammatory episode in which the joints are painful, swollen, red, or hot.
The following adaptations will help person with arthritis benefit from an exercise program without damage to the joints:
These steps will help you stay motivated for your important regular workout:
Bicycling is an excellent activity for aerobic conditioning, but:
If you really want to get in shape by bicycling, take your heart rate monitor with you and keep your heart rate between 130 - 160 for extended period of time, for at least 30 min. The best thing you can do to get great cardiovascular workout on bicycle is to ride it uphill. You should combine bicycling with other cardiovascular exercises like running, swimming, rowing and other.
Flexibility is an often overlooked or under emphasized component of general fitness.
Adequate muscular flexibility is important in maintaining range of motion as well as preventing injuries.
Flexibility programs should address all major muscle groups.
If you have a certain limitation in flexibility, or you are trying to develop flexibility of certain muscle group more, than you need to focus more on these muscles.
I have a very fit and active friend who is trying to achieve better than average flexibility of his hamstrings. Here is, what he needs to do:
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“Dream as if you will live forever, live as if you will die today.”
- James Dean
Write it in big letters and stick it on the wall, or on the door of your bathroom. Look at it every day and start adjusting.
Cholesterol is a white, waxy substance.
firs the good stuff about it:
Cholesterol is vital, but that does not mean we should eat a lot of it.Body can arrange to get all the cholesterol it needs by itself.The liver synthesizes between 3000 and 4000 milligrams every day. When we eat large amounts of cholesterol, the liver produces less, and when we eat smaller amounts, the liver makes up the difference.
Keeping your cholesterol low is valuable because:
Is your cholesterol level high?
You can find out by getting a blood test. It is recommended that every person 30 years of age and older should have his or her blood tested for cholesterol.
The chart below shows guidelines for cholesterol:
Total Cholesterol Levels (in milligrams of cholesterol per deciliter of blood)
Below 200 - Desirable
Between 200 and 239 - Borderline
240 and above - High
Cholesterol LDL - Low Density Lipoprotein, also labeled as “bad” cholesterol
Most of the cholesterol in the bloodstream is combined in low-density lipoprotein molecules.
LDLs play an important role as the transportation mode for getting cholesterol to cells throughout the body. Problems arise when there is more LDL than there is need for cholesterol in the cells. In such cases LDLs drop their load in wrong places - such as arterial walls.
You want as little LDL cholesterol in your blood as possible:
LDL Cholesterol Levels (in milligrams of LDL cholesterol per deciliter of blood)
Below 130 - Desirable
Between 130 and 159 - Borderline high risk
160 and above - High risk
Cholesterol HDL - High Density Lipoprotein, also known as “good ” cholesterol
HDLs move around the body too. But instead of discharging cholesterol, HDLs pick up excess cholesterol from cells and cart it back to the liver. There, the cholesterol is containerized in the form of bile acid, shipped to intestines and eliminated.
A high level of HDL protects against heart disease by pulling cholesterol out of the arteries. The more HDL there is, the better.
Normal HDL levels are 45 to 50 for men and 50 to 60 for women. An HDL level below 35 is another risk factor for developing coronary heart disease.
A tissue’s response to injury, no matter what the cause or type, is inflammation.
Here are the symptoms of inflammation:
What to do:
Immediately apply RICE - rest, ice, compression, elevation.
REST. Rest is necessary to allow the damaged tissue to heal without further injury. Use “relative” rest, which means avoiding activities that stress the injured area, but continuing with activities for healthy parts of the body. For example - when you develop inflammation in your shoulder-tendinitis, you can still work out your leg muscles and the opposite shoulder.
ICE. Ice may be applied in variety forms, crushed ice in the plastic bag mixed with water is common. This pack should be applied for approximately 20 minutes, 3 to 8 times per day for at least 3 days immediately following the injury. Ice reduces inflammation, stops swelling and promotes healing.
COMPRESSION. Compression, usually with an elastic wrap or cloth, aids in reducing swelling, forcing the fluid into the drainage system of the body. Compression is often used when applying ice.
ELEVATION. With the ice pack wrapped in place, elevate the injured area above the level of the heart. Elevation allows gravity to assist in the movement of fluid toward and into the drainage systems of the body.
Everybody experienced back pain before. Last time I had back pain, it was after moving bunch of furniture and doing it for all day. This is what I did to get rid of my back pain:
1. I Applied ice
As soon as possible. I applied ice, cold pack to my injured back (10 to 15 minutes every hour). Cold limits swelling, reduces pain, and speeds healing.
2. I did pelvic tilts
This exercise gently moves the spine and stretches the lower back:
3. I walked
I took short walks (5 to 7 minutes) on a level surface (no inclines or declines) every 2 hours.
Walk only distances you can manage without pain!
