Even during winter exercise you sweat, and when it’s cold the body releases hormones that encourage urination. Uncontrolled loss of fluids may cause a shortage of minerals, especially Sodium. That’s why, even during winter, it’s important to start your exercise having drunk sufficient fluids and continue to drink during the session itself, even if you are not thirsty.
Cold, dry air irritates your lungs, causes coughs, and may cause shortness of breath to Asthma patients.
How can you heat the air you’re breathing? Breath using your nose, the air heats up since the path to your lungs is longer, if that’s not enough or you have difficulty breathing through your nose, cover your face with a light cloth or a mask.
How to keep your shoes dry
It’s not the end of the world if your shoes get wet during exercise. The problem is that during winter they might not dry in time for your next exercise session.
The answer – give them a newspaper. Fill up your shoe with newspaper to absorb water and help them dry faster. If you run often, get a spare pair for when your other shoes are wet. Another advantage to having two pairs is to slow down wear and extend their lives.
The sweatshirt you wear may be suitable for cool weather, but during exercise your body warmed up and now the warm clothing is a drag. Taking it off you might feel relieved, but there’s a good chance that the next couple of days you might spend in bed with a cup of tea and a thermometer.
The solution – an isolating layer. Instead of one bulky sweatshirt, wear two or three thin layers (preferably with a zipper). The air trapped in between the layers improves your isolation and warms you up, and when the body warms up you can peel the layers you are wearing like an onion until you reach a comfortable temperature.
What fabric should I wear? Cotton absorbs water, so on rainy days you are better off wearing tops made of synthetic fabrics such as Lycra or polyester.
A cap and gloves might not be the latest fashion, but during winter exercise they’re a necessity. They retain body heat and allow you to exercise outdoors.
Why a hat? 30% of your body heat dissipates through your head, so a woolen or fleece cap will be extremely useful for maintaining your body temperature.
And why gloves? In order to maintain body temperature in cool weather your body has a mechanism that redirects most of your blood flow to vital areas, not peripheral areas such as your palms and nose. Gloves will maintain your palms warmth and prevent pain and freezing sensation.
What gear do I need? Fleece gloves and cap absorb little water, dry quickly and enable the perspiration to evaporate.
Strong gusts of wind will impede your running and since it accelerates perspiration evaporation it might also cause you to catch a cold.
So in what direction should I run, with the wind or against it? At the beginning of the exercise you still have the energy required to overcome the wind’s resistance and you sweat less. By the end of your run you are very sweaty, your body is fatigued and produces less heat. so start your run against the wind and make your way back with a tail wind.
At start – run against the wind
You dressed for your exercise according to the weather forecast, but the moment you stepped outside you realized that even though you were promised 18C, it feels freezing cold. This is a common problem for everybody exercising in the open air, especially around dusk or dawn and it happens because wind has a strong effect on the body’s temperature.
In summer you have heat stress – a weighting of temperature and humidity, Winter has the “wind chill factor”, a weighting of the environment temperature and the wind speed. Using this information you can know how cold it really is outside. Before you go for an outdoor exercise use the table to find out the chill factor and dress accordingly.
How do we use the table?
In the X column we can find the temperature as reported on the weather report, on the Y row to the right the wind speed, information that could also be found on the weather report. Place one finger on the temperature column and a finger from your other hand on the wind speed row. Lead them along until they meet. The result is the apparent temperature allowing for the wind speed. Dress accordingly or consider moving your exercise to an indoor venue.
De Vinci is a new robotic system which improves the ability of surgeons. Its 4 arms are more stable and precise than the arm of a human surgeon who can operate it from a distance, even from a different country.
What is it?
De Vinci is a robotic system which enables operating on a patient from afar, it expends the areas in which you can perform laparoscopic surgery and improves the recovery. The laparoscopic surgery which became common at the end of the 20th century, helps avoid the long cut the old typed surgeries required. A miniscule camera is inserted to the abdominal cavity and broadcast to the screen which is in the operating room. Thus the surgeon can perform the needed procedure by using a small number of tiny cuts. NASA has estimated that the ability to broadcast a picture from within the body of the patient will enable them to give medical assistance to astronauts in space. They recruited Intuitive Surgical to develop a device which will perform the actions of the surgeon back on earth. The result – De Vinci – a tool named after the genius painter who was also a great scientist and the first to illustrate the human body including the internal organs.
NASA has stopped sending shuttles to space, but De Vinci has become a vital tool in many operations.
Its 4 arms improves the ability of surgeons
How does it work?
The expression “robot surgery” is misleading. The robot is in fact not independent. It performs with accuracy the directions of the surgeon. The doctor sits in front of a 3d screen which shows him images from within the patient’s body, and using a joystick and a paddle he performs the surgery. The De Vinci with its 4 arms responses immediately to every movement the doctor makes, and the doctor can sit in the next room or at the other side of the ocean. In the past a surgery was performed during which the doctor was sitting at the west coast of theUSAwhile the patient was at the east coast. Still the surgeon will always prefer to stay close, to see the patient and crew and to response quickly to emergencies. Long distance operations are performed only when there is no other way.
What Surgeries?
De Vinci has revolutionized surgeries for removing the prostate. Until this tool was introduced, there were almost no operations for removing the prostate, because its location makes the operation complicated and most surgeons preferred the old invasive method. Through De Vinchi, a laparoscopic surgery for removing the prostate has become simpler and less dangerous therefore it revolutionized the field.
De Vinci is also used in gynecologic operation – Hysterectomy, removal of fibroids, Pelvic floor prolapsed correction and more.
The system is used also for surgeries involving the gall bladder and the kidneys and it seems that in the future it will be used for many more surgeries.
Why is it good?
Because of a 3d picture. The 3d picture shown during the robotic surgery improve
S the surgeon’s control and depth assessment.
Because of the robotic arm. Two characteristics make it more efficient than the surgeon’s arm – it has more joints and there for can move in all directions, it is more stable and therefore its motions are more accurate.
Because recovery is faster. The little cuts and exact actions considerably reduce the time of recovery.
Because the geographic barrier is broken. In emergencies the system enables assistance even when the patient is far away.
For large people as well. With De Vinci it is possible to operate on people with large bodies just like everyone else, whereas in normal operations, the body’s size can become a difficulty for the surgeon.
And for the future?
There is work being done on improving the system in three aspects:
Smaller – the next models will take less room of the surgery room because they’ll be smaller and dangling from the ceiling.
Less cuts – insetting the camera and performing the operation require two cuts, sometimes more. The new systems will enable the surgeon to insert all equipment through a single hole.
More touch – today when the surgeon operate the robot through the joystick and paddle, he does not feel the resistance. A European company develops a competitor for De Vinci which will give the doctor virtual resistance and therefore improves the accuracy of his actions.
I.D
Name: De Vinci Surgical Systems
Manufacturer: Intuitive Surgical
Year of Birth: 1999
Distribution across the world: to date around 2000 systems have been sold. Most are in use in theUSAandEurope.
Price: 2.5 million dollars.
what is it?
Chronic arthritis which appears for an unknown reason (Idiopathic – a diesis of unknown origin) in youngsters of 16 year old. The diesis is sorted into two subtypes according to the amount of joints that have been affected and their location. The impairment in the youth’s ability to function is according to the impaired joint. For instance a teenager who’s ankle is inflicted with the diesis will have a limp. Cases such as Daniela’s which concerns a multi joint illness suffer from a severe impairment in their daily functioning.
What are the symptoms?
The illness is usually diagnosed clinically. An inflammation which develops in the joint due to a bruise, will pass within a few weeks, but if more than six weeks have passed and the joint still has not recovered, and there are no other reasons for the inflammation to linger, there is high probability that this is the chronic arthritis of childhood.
About 80-90 children out of 100 suffer from this illness.
How do you treat it?
In most cases the diesis regresses after an unexpected time period. The treatment’s aim is to allow the patient to have a normal life and try to avoid damage to other organs.
The common order of treatment in most of the world is decided by economical considerations.
At first a combined treatment is administered, this includes medicine to cure inflammations, physiotherapy, steroids and psychological follow up. For most teenagers the first stage described here is sufficient to achieve some relief. Only if the diesis lingers and continues to grow in spite of treatment will there be an approval to use a biological drug. This drug attacks the biological mechanism which causes the diesis, unlike chemical medicine which does not aim at a specific target. Nueropharm, the company which imports the biological drug Enbrel, which Daniela takes, explain that this biological drug suppresses the materiel secreted by inflammable cells (TNF) and thus reduces or destroys completely the inflammation process.
Research finds that that people who workout burn calories while resting after working out
If we were cars and calories were fuel then it would have been easy to burn them. We all know you can burn fuel even when parked just by pressing the accelerator pedal.
A new research done at theAmericanCollegeof Sports Medicine (ACSM) finds that human beings also have a way of pressing the pedal without getting out of the chair.
It turns out that after an exerting workout the body still burns calories at a high rate for 14 hours! That is in addition to the calories we already burnt during workout. The reason for this is the fact that the body requires a recuperation period during which oxygen consumption and metabolism are still high level.
What needs to be done?
In order to enjoy the burning effect while resting, have a high level workout for 45 minutes. Following that for the next day you may sit down on your couch , close your eyes and imagine the calories evaporating somewhere inside your body.
How much do you have to work out in order to be healthy? A thorough research gives an exact answer to that. The enclosed workout program is based on it. Through it you would reduce the chance of a disease and improve your quality of life. Cut and save. ACSM, the American College of Sports Medicine, have published last month their recommendations of frequency and intensity of workouts.
The Dose. Aerobic activity.
The dosage. 150 minutes per week. At least 10 minutes straight of working out and at least 30 minutes of accumulated workout.
There are some health benefits to short workouts, so if you are not in shape do not start with 150 minutes per week. Start slower and then prolong your workout and the number of times gradually until you reach at least 150 minutes per week.
Instructions. Running, swimming, walking, riding a bicycle or attending an aerobic class, any of these in moderate pace.
Your gain. Reducing the risk of high blood pressure, diseases of the heart and blood vessels and cancer.
The dose. Strength exercises.
The dosage. 2-3 times per week. 2-4 set, in each set 20 times repeat.
Instructions. Work with the weights on each one of the muscles group in the body. Use the weight that will allow you to perform the last repeat, but with great difficulty.
Working out in a gymnasium with all of the apparatuses there is preferable over working out in your own home when doing exercises against the body’s weight. This is because the exercise apparatuses allow you to work on almost every muscle group in the body. Also when you get into better shape you can raise the weight, which you cannot do when you work with no weights.
Make sure to rest for 48 hours between strength exercises. During this time the body recuperates and rebuilds the muscles.
Your gain. The more you strengthen yourselves, your daily activity will become easier for you; Since muscles support the joints, the stronger they are the less chance of suffering form orthopedic injuries; Also researchers have found a link between strength workout and a drop in the sugar levels in the blood.
The Dose. Flexibility exercises.
The Dosage. 3-2 times per week. For each group of muscles 3-4 stretches lasting for 20-30 seconds and 60 accumulated seconds per each muscle group.
Instructions. A good stretch is until you feel uncomfortable or mild pain. It was found that stretches are more effective when the body’s temperature rises, because the muscles are more elastic that way. To raise the temperature, have a casual aerobic workout before stretching, or do the stretches after showering.
Flexibility is a long-term investment – the younger you are when you start to work on it, the more improvement you receive.
Your Gain. As you progress in age, the muscles become less elastic and as a result movement become limited and even simple actions become hard. Constant workout will prevent or delay this and will improve the joints’ movement range.
The Dose. Neuromotor workout (functional workout).
The Dosage. 2-3 times per week. No more than 20 minutes because beyond that the nervous system becomes tired and the workout loses its effectiveness and may even become dangerous.
Instructions. These are exercises designed to improve and maintain your neural ability which is responsible for movement – balance, coordination, agility, speed and the ability to create proper walking patterns.
This component of your health recipe you best do under the guidance of a certified trainer. That does not mean you have to hire him or her on a regular basis (although it doesn’t do no harm…) but it is recommended that you will participate at least once in a class and learn the exercises.
You improve balance by standing on one foot on an unstable platform; Speed is improved through exercises which include a change of rhythm and direction; Coordination is improved by performing complex movements which require the simultaneous operation of several muscle groups.
Your Gain. Low risk of falling down and injuring yourselves, and in the case of an injury, less damage. Continuing with this kind of workout will also improve your every day functioning.
How much do you have to work out in order to be healthy? A thorough research gives an exact answer to that. The enclosed workout program is based on it. Through it you would reduce the chance of a disease and improve your quality of life. Cut and save.
If someone would have offered you a magic cure which you have to take once or twice a day and by using it you will live longer and the chance of contracting a disease would be reduced, would you refuse to use it? It turns out such cure does exist and it is within your reach. Researchers have shown that physical activity prolongs life, prevents heart attacks, strokes, diabetes, intestines cancer and breast cancer. Also it is found to contribute to lowering the blood pressure and cholesterol, it strengthen the immune system, prevents overweight, preserves the density of the bones and thus prevents serious injuries. It was also found that physical activity contributes to our mental state – it prevents depression and improves the cognitive abilities and prevents dementia.
Like every medicine, in order to produce the maximum effect you have to know the dosage and frequency of usage. ACSM, theAmericanCollegeof Sports Medicine, have published last month their recommendations of frequency and intensity of workouts. These recommendations are a summary of dozens of researches researching the issue and based on a lot of data and thousands of experiments.
Wish to enjoy the health benefits of working out? Place this recipe in your home at someplace conspicuous and make it a part of your daily routine, just like brushing your teeth.
Your Weekly Workout cut and save:
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| 30 minutes aerobic | X | X | X | X | X | Rest | |
| Flexibility exercises | X | X | X | Rest | |||
| Strength Workout | X | X | X | ||||
| Functional Workout | X | X | X | Rest |
Next : An explanation for this training program
A balanced diet is important, especially when entering a routine of working out after years of rest.
Post workout. During jogging your reservoir of energy is depleted, therefore it is important to provide the body with what it needs for building the muscles and fixing tissues. After a workout you will feel hungry due to the dilution of your sugar reservoirs, and as a result, a desire to eat a lot. It is important to face temptation and eat in a balanced way. What is a balanced meal? One that has carbons, protein and a little fat, such as200 grams of yogurt and a slice of bread or alternately, a cheese sandwich.
Prior to Workout. For an hour and a half prior to working out avoid eating a large meal. If you are hungry you can have one fruit or a handful of cereals.
Side aches.
Side aches are caused by a lack of oxygen in the breathing muscles. You can alleviate it by pressing on the aching area. If the pain continues, switch to walking and if needed stop and the pain will cease at once.
Stretch and strengthen. A short stretch workout after the jog will extend the movement range of your elbows. A workout for strengthening the muscles, such as a few sets of pushups and sit-ups, will strengthen the muscles involved in running. If you stick to these two workouts, you will add a nice support to your joints and the risk of injury will be reduced.
Dynamic heating. Will stimulate the body’s systems, help you avoid injury and will make the rest of the workout easier. The heating increases blood flow and the nerves system activity, improves coordination, respond speed and flexibility of the tissues. How? Start by walking, slowly increase the pace until you are jogging lightly, after 10 minutes, reach the wanted jogging pace.
Run at the speed of speech. If you have a pulse meter, your pace should be 60% of the pulse reserve plus your pulse at rest.
How do you calculate your pulse reserve? 220 minus you pulse at rest and your age. You take 60% and this time add the pulse at rest – the outcome is the recommended pulse during workout.
For instance, the formula for a 40 year old whose pulse at rest is 60 is:
132 = 60 + 60% X(220-40-60) therefore he should jog at a pulse of 132.
Without a pulse meter your estimation of the right pace is your ability to speak. If you choke and cannot speak, you are running too fast. Speed up only during the intervals workout and the Fartlek.
Allow your body to recuperate. Your body needs rest. Have a jogging workout in a low pulse in combination with stretches after every difficult intervals workout, and once a month. Once every six months stop jogging for two weeks. To maintain your fitness, do some other aerobic exercise such as riding or sweeming.
When you succeed in jogging for 30 minutes straight, get into a workout routine which includes 3-4 volume workouts per week and another one in one of the following methods:
Farlek
Farlek is a training method developed in Sweden and is being used to day by many joggers, both amateur and professional, even world champions. The method improves the body’s production of energy, the jogging speed and through its variety it provides a lot of interest.
Intervals Workout
If you succeeded with the Farlek workout, you could add once a week an Intervals Workout. This kind of workout improves the mechanism which removes lactic acid and trains the body to work on pain threshold.
During the workout you will split the maximum distance into short steady parts: fast jogging and slow jogging for recuperation alternately. Example: instead of 3 kilometers straight you jog 3 times a kilometer in a face pace and after each fast part you switch to 400 meters of slow jogging or fast walking.
Workout plan: you jog fast for one kilometer and then slow pace, almost walking, for 400 meters. Do this for 3-4 times.
Frequency: no more than once a week.
Notes: unlike the Farlek method, the intervals workout is not random. The length of each part should be set from the start and you should observe it during workout. It is recommended to do it on a course in which the distances are known, such as a closed stadium.
next: How to Avoid Injury while you jog
The Basics:
Volume Workout
The plan in front of you will equip you for continuous jogging of 30 minutes. You will succeed in it if you progress slowly, won’t jump ahead of stages and won’t strain your bodies too much.
The Workout Plan: during the first week 2-3 workouts in which you jog and walk alternately for two minutes, eight times and in total 32 minutes. At the end you must dedicate four minutes to walking while relaxing legs and arms. Each week you add two minutes to the jogging part, but not to the walking, until you reach 30 minutes of continuously jogging.
Frequency: 3-4 times per week.
The technique of jogging is a little different from the intuitive movement we adapted as children. Maintaining the following rules will make the jog more efficient, reduce the strain on your muscles and the chances of getting hurt.
Head and Shoulders. Make sure you are in a natural position and not forcing one, look forwards and release your shoulders.
Arms. Avoid excessive arm movements and keep your elbows close to the sides of the body. The arm is moving forwards always with the opposite leg.
Legs. A good and healthy jogging step has three parts: hitting the ground with your heel, landing your foot on the ground and then – rolling the foot while detaching the fingers from the group. It may feel uncomfortable at first around the calf and ankle, but with time you will adapt to it.
Next: Jogging program- Getting Going
Have an examination at a clinic
Since lately your heart and lungs were not expected to withstand the efforts of jogging, it is important to be examined and avoid nasty surprises. Do not satisfy yourselves with a check up at your family physician. Go and be examined in one of the effort clinics in your health plan.
Be Equipped
Jogging is the most popular physical exercise in the world. That it because it is available and does not require apparatuses or a heavy monetary investment. Still, there are several things that are worth investing in. What?
Shoes. It is important you equipped yourselves with designated running shoes. Why? Because when you are jogging you put a lot of pressure on your feet, and we each have different feet. In other words: jogging in the wrong shoes may cause damage and unnecessary injuries. It is best to buy shoes in stores that specializes in sports and offer a calculated measurement for free, through which you can match the right shoe with your feet, the nature of the course in which you jog, and the mileage you will pass.
Here are some of those shops: Prospost, Tel-Aviv, TimeTrial in Reshpon, Adidas inHolon, and RunAway in Beit Zarzir Intersection.
Pulse Meter. True, you can do it without it, but with it you will know if you are jogging in the moderate pace the workout plan dictates and you will save energy.
Bottle of Water.When jogging we are losing fluids and there is a great risk of hydration. A glass of water before the workout is not sufficient to maintain the levels of fluids required for the body, therefore it is important to drink all day, even hours before jogging, and throughout the workout. To not burden yourselves use a bottle you can carry easily on your body. In sportswear shops you will find bottles made especially for jogging – bottles you can wear on your belt, or hang from your shoulder, and there are water bags you can carry on your shoulders like a little satchel.
Clothing. Again, you can run in a t-shirt if that is all you have, but designated jogging cloths will prevent jock itch and help to evaporate your sweat – which will surely help you stick to your goal.
Music. Researches show that music has a connection to performances and motivation while working out. Build your favorite play list and take with you an mp3 player to distract you from the difficulties you may experience.
Join A Jogging Group. Again, this is not mandatory, and it is not for everyone. Still, a social atmosphere may distract you from the hard parts of the workout, and a committing framework and the presence of a professional trainer are some of the advantages of jogging in a group. Consider joining such a group even for short term, just to acquire some technique and good workout habits.
5 Kilometers, 30 minutes, 3 months
Want to jog but don’t know where to start? Here’s a gift from us: a ticket to the world of jogging
If you ever wondered what exercise you should practice in order to maintain your health, the American Health Association has the answer for you: 30 minutes of jogging in moderate pace, five times a week, will get the job done and tremendously reduce the risk of developing heart and blood diseases, as well as illnesses of the muscles and skeleton.
This information can sure get you off the couch, but aside from motivation, this miracle vaccine requires fitness because without it you will find it difficult to stick with your 30 minutes of daily workout.
And we haven’t said anything about injuries.
If you are not particularly active, 5 kilometers on foot might appear to you like the distance from the earth to the moon, but in reality this destination is a whole lot closer than you think. How close? Three months. The specialists we have consulted in writing this article agree that three months are enough time to achieve fitness even without hard training, as long as you are healthy.
Convinced? Want to start jogging? Stick to the workout plan we present and within the year you will be able to join the jogging circle.
Jetlag is one of the familiar symptoms in long flights, but deep vein thrombosis is much more dangerous. Here are some tips regarding these conditions, which will help you keep healthy throughout the vacation.
On our way abroad we do not think of the miracle of engineering that takes us there – the vacation awaits us as we land, the stewards, the media devices that passes time for us, and the long sleep, allow us to forget that we are sitting inside a metal tube flying in great speed and height, and crossing time zones as if they were intersections on the freeway.
But a long flight is not a condition the body is used to, and therefore we may develop symptoms. Some will pass after a few days, but others are a real threat to our health and life.
You don’t need to be afraid of flying, but it is good to be familiar with the following conditions and the ways to avoid them.
