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 Beauty, Good Looks, Grace & Charm

 

Avoid Injury or Fainting With a Proper Warm-up and Cool-Down

You must prepare your body before taking part in physical training, sports competition, or vigorous physical activity. A warm-up will help prevent injuries and maximize performance.

physical fitness, training, exercise

Warm-up

You must prepare your body before taking part in physical training, sports competition, or vigorous physical activity. A warm-up may help prevent injuries and maximize performance.

The warm-up increases the body’s internal temperature and the heart rate so that more oxygen-rich blood can be pumped through the muscles. The chance of getting injured decreases when the heart, muscles, ligaments, and tendons are properly prepared for exertion and, vica versa the risk of injury increases unnecessarily when you do not go through a proper warm-up.

A warm-up should include some running-in-place or slow jogging, stretching, and calisthenics. Get all the major muscle groups involved in the warm-up and pay particular attention to warming-up the parts of the body that will become subject to the most stress during the conditioning activity.

After stretching all his major muscle groups, a major-league pitcher warms-up by throwing baseballs at increasing velocity. The last couple pitches are at game speed. Warming-up from the general to the specific like major league pitchers is a good model to adapt and follow.

A good warm-up should last five to seven minutes and should occur just before the sports activity or muscular endurance and strength part of the workout. The warm-up effect won’t last more than five minutes or so. If the delay before the intense physical activity begins exceeds five minutes then perform at least one or more mini-warm-ups before starting.

After a proper warm-up, you have prepared your body for a more intense conditioning activity.

Cool-down

You should cool down properly after each exercise period, regardless of the type of workout. Even swimming needs a cool down. The cool down serves to gradually slow the heart rate and helps prevent pooling of the blood in the legs and feet.

During exercise, the muscles squeeze the blood through the veins. This helps return the blood to the heart. After exercise, however, the muscles relax and no longer do this, and the blood can accumulate in the legs and feet. This can cause a person to faint. A good cool-down will help avoid this possibility.

During the warm-up you specifically engaged the muscle groups that you would be using during the conditioning activity. You do not have to engage the same muscle groups again for the cool down. For a proper cool down you can walk and stretch until your heart rate returns to less than 100 beats per minute (BPM) and heavy sweating stops. This usually happens five to seven minutes after the end of the conditioning activity.

You can check your BPM on the radial artery on your wrist (just above the base of the thumb), a carotid artery on your neck (just beside the Adam’s apple), or by putting your hand over your heart. Count the beats for 10 seconds and multiple by 6 to get BPM.

 

Being Prudent With the Use of Herbal Medicines

Herbal medicines could be advantageous in terms of price, availability and efficacy, but without learning how to use them appropriately, these natural wonders could do more harm than good.

Natural medicine, herbal medicine

Herbal medicines have become a relatively cheaper alternative to some trusted pharmaceutically-made medicines. Although most people believe that using herbal medicines are safer or cause fewer side effects, caution is still advised in the use of these therapeutic herbs.

Here is a list of points to consider when you plan to utilize herbal remedies:

- First and foremost, consultation with your doctor, herbalist or any trained medical professional is always advised before any treatment..

- Some herbal products or supplements could pose a danger if you have certain health problems such as high blood pressure, epilepsy, diabetes, cancer, blood clotting disorders, glaucoma; heart, thyroid and prostate diseases.

- For persons about to undergo surgeries, it is advisable to tell your doctor any herbal supplements you have taken prior to surgery. They might have to be withheld for a certain period of time after your surgery if your surgeon states that they could impede the success of your surgery or recuperation.

- Only use the part of the plant advocated, and use it in the correct route of administration. If it is meant to be applied only on the skin, do not use it as a gargle or tea.

- Follow the recommended dose. Taking a larger dose does not necessarily guarantee you will increase the benefits from the herbs. It could do more harm than good, as with the herb valerian which could induce over sedation if taken in large quantities. There are also different doses for persons of varied ages and conditions, so your doctor’s advice should be followed.

- Some herbs affect the pharmacokinetics of drugs. They could reduce the efficacy of other pharmaceutical drugs. An example of this is St. John’s Wort which decreases the absorption of certain medicines needed for their therapeutic level. Ask your doctor to check the compatibility of your herbal supplements with your other medicines.

- Most herbal medicines are still unregulated when it comes to the manufacturing and labeling process. They might have varied dosages and varied preparations, as well as other additives. Thankfully, some companies already follow a standardized system of the preparation of the active herbal ingredients.

- Only use the herbal medicines for the time period indicated by your doctor.

- Also check if the diet your doctor prescribes you to follow does not clash with your drug prescriptions. A low-sodium diet should not be carried out if a person is prescribed with glucosamine, which contains sodium.

- Keep in mind that the therapeutic benefits of herbal medicines are usually gained slower compared to pharmaceutical ones.

- Some herbal medicines and their dosages are not suitable for pregnant women. They may not be well tolerated by the baby, thus, pregnant women should talk to their OB-GYN before taking any herbal supplements.

- It is also good to read some related literature regarding your supplements’ side effects or allergic reactions. Some herbs such as St. John’s wort and kava kava have been linked to serious adverse side effects such as allergic reactions and liver toxicity.

If used with discretion and common sense, herbal products have the potential to even equal or surmount the success of pharmaceutical products.

 

Berkeley Springs Retreats

Life on the East Coast can be hectic, stressful and overwhelming at times. Taking a break at Berkeley Springs retreats is just the answer for shaking off the rut you are in.

retreats, west virginia, berkeley springs, rejuvenation, relaxation, massage, facial

Life on the East Coast can be hectic, stressful and overwhelming at times. Taking a break at Berkeley Springs retreats is just the answer for shaking off the rut you are in.

Berkeley Springs Retreats

Berkeley Springs is a town in West Virginia that is well-known for its relaxing retreats and unique art-filled atmosphere. Berkeley Springs is located just ninety minutes from the Washington DC and Baltimore metro areas, and is a great getaway spot for those who are looking to relax.

There are five Berkeley Springs retreats that are considered to be full-service retreats, which means that they cater to all of your rejuvenation needs. Whether you're in need of a full day of treatments and massages, or just a facial, these retreats can fulfill your wishes. The Berkeley Springs retreats that are full-service are: Atasia Spa, The Bath House Massage and Health Center, Berkeley Springs State Park, Coolfont Resort and Origin Spa.

If you're looking to have rejuvenation and relaxation at one of the Berkeley Springs retreats that includes a place to stay, you'll want to book your appointments at the Coolfont Resort or Origin Spa. Both of these exquisite retreats also include inns to stay at on the premises. Coolfont Resort offers "residential spa programs", like one which helps with smoking cessation, and also offers a "spa menu" for those watching their diets. Along with these services, the Coolfont Resort also offers a range of spa treatments such as massage, facials, wraps, manicures, pedicures and even hair styling!

The Origin Spa, located at the Inn and Spa at Berkeley Springs, is a luxurious spa that caters to your every need. The spa is connected to the Inn, which is a historic inn with 62 guest rooms and five suites available for overnight stays. They offer the area's famed mineral baths, as well as massages and other spa delights. Also available are spa getaway and "Spa for a Day" packages.

In all, Berkeley Springs retreats offer the best of relaxation in a location that's close enough to be convenient, but far enough away to help you get away from it all. Book your packages early, however, as retreats such as the Origin Spa recommend you book four weeks in advance, to be assured you get the treatments you want and that you won't be disappointed. Appointments book fast at these great retreats.

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