Running is a universal sporting activity that lots of people all over the world do on a regular basis. Why run? Running offers many physical and mental health benefits and undoubtedly, financial as well (it’s free).

If you already run, you would admit that running has benefited you a lot. This article reveals 7 amazing benefits of running.

#1. Holistic health

Running is not just good for your physical health, but it is also good for mental health.

Research has shown that 8 out of 10 people who run on a regular basis are happier than the average individual who doesn’t run at all.

#2. Stronger immune system

Running helps build resistance to germs. Research carried out by L. Spence, showed that athletes who developed illnesses such as colds and ran through the illness recovered faster than individuals that didn’t.

However, running over very long distances can have the opposite effect and cause you even more sickness.

#3. Strong legs

A strong lower body gives you more balance and strength, and running contracts and expands your leg muscles causing them to get stronger. Take a look at the body of any regular runner you know and you are sure to observe this.

#4. Increased bone density

Running creates a strain on your bones. When this happens, essential minerals are sent to them, which makes them stronger. It is noteworthy that increased bone density means less fat on the body.

#5. Relieves stress

How? When you run, the body secretes higher levels of serotonin, a substance that helps you relax. So literally, you can run away from stress.

#6. Confidence booster

Anyone can get insecure about the shape of their body but you can take charge of what you look like by going running and this will help improve your confidence levels.

Research has shown that this confidence has an effect on more than just physical ability, extending even to mental, and emotional stability.

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Full body exercises are literally exercises that work the entire body at the same time. While lot’s of people spend hours at the gym and at home, doing set after and set of isolation exercises, what if there was a way to exercise your entire body without, getting stronger and using less time? These are just a few of the benefits you can gain from using full body exercises. Keeping reading to see five reasons you should start doing full body workouts instead:

1. Increases strength

Most full body exercises are compound exercises, which require multiple joints and muscles to be activated at the same time. These exercises are very efficient for muscle building because they trigger the release of higher amounts of Human Growth Hormone which leads to greater overall muscular growth and development. Making these exercises the foundation of your workout will challenge your body continuously and effectively build strength.

2. Better all-round body

Having large biceps or ripped abs might be attractive but they sure can’t beat an all round fit looking body. One major benefit of dong full body exercises is the fact that you literally get to develop most major muscle groups in your body.

3. Saves time

Full body workouts activate and work all the major muscles in your body all at once. therefore it does save more time than other workouts that need different types of workouts that work only a few muscles. As a result, a full body workout is the best option available for workout enthusiasts with busy schedules.

4. Improves efficacy of workout

Other types of workouts focus on specific muscles which means that they do not work all the major muscles in the body as full body workouts do. So, it is much more effective than other sorts of workouts.

5. Increases flexibility

Because full body workouts allows you to train your entire body as one integrated unit, it stimulates all the major muscle groups thus, increasing flexibility. this increases the muscles’ range of mobility and make movement and everyday activities easier.

Because full body exercises usually literally have too many moving parts, you might need to focus a bit ore, to make sure that you get the technique right; but try not get caught up in the dynamics of performance you could enjoy it. Also remember to wear proper workout gear to reduce risk of injuries.

A professional fitness trainer will be able to help you get the most out of your fitness training and if you’re looking to hire one, we’d be glad to connect you with someone you can trust. Please get in touch with us at:

Life is full of stressful situations; from work to school, and even family life, the potential for stress to accumulate is quite significant. Now, stress is not always such a bad thing, and in fact, it can even help you in a number of ways; but too much stress could lead to the onset of other health issues and complications and when you reach this point, you might need to take a break or even seek medical attention. Unfortunately, we are not always able to tell when we are under stress as the body usually finds a way to adjust to increased stress levels. However, there some “silent” signs of stress that should have you worried when you notice them:

1. Inexplicable headaches

Sudden headaches that occur when you’re least expecting them, such as during the weekend or on a holiday are a major tell for stress. You would think that you would get migraines at the particular point in time when you’re most stressed out, but while this is possible, a phenomenon that occurs more frequently is the onset of migraines that occur when your body goes through a period of relaxation after a prolonged period of stress.

2. Increased menstrual pain for women

The exact nature of the relationship between stress and period symptoms in women is not scientifically clear but there s a strong indication that stress can affect the functioning of the hypothalamus, the part of the brain responsible for controlling the pituitary gland, which is directly responsible for the regulating the secretion of hormones in the body.

By this process, stress can exacerbate menstrual symptoms such as pain and cravings for sweet foods; so, if you notice that your period cramps are worse than usual then perhaps your body is trying to tell you to cut back on the workload or whatever it is that is leading to stress.

3. Jaw pain

Stress can create tension in muscles all over the body including the face, and when this happens, you might feel some pain. Pain in the jaw, though, is a particularly common symptom of stress because when stressed, most people clench their jaws without even realizing it.

4. Difficulty sleeping

If you’ve ever had the experience of being tired, yet unable to sleep, then you know just how frustrating stress-induced sleep deprivation can be. When you’re stressed out, your mind stays active even when you’re on your bed and trying to get some rest. One reason why this may be is because stress is basically the body’s preparatory reaction to perceived threats.

5. Frequent Colds

Most people don’t know that stress can depress the immune system quite significantly. In fact one significant sign that your body is stressed out, is experiencing frequent onsets of simple illnesses such as the common cold. Perhaps more worryingly, stress can actually worsen the symptoms of any illnesses or medical conditions you might already have; so if you notice a sudden decrease in your health, for no obvious cause, perhaps you just need to take some time off to relax your mind and let go of some tension.

6. Moodiness and Depression

One major mental effect of stress when it is not properly dealt with for a lot of people, is the development of moodiness, depression and other mental conditions. Moodiness and depression are, themselves, risk factors for developing further complications and illnesses.

Conclusion

You don’t have to let stress ruin your life; while any of these symptoms could actually be indicators of another health condition, sometimes all you might need is just some time to take your foot off the pedal.

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Sleep is one of the most important aspects of health and has been termed by some as the ‘third pillar’ of health (after exercise and good food). Unfortunately, it is one of the most neglected and undervalued.

Most people live very hectic lives and are always on the move; so we have precious little time to sleep. Some people are so busy that they barely get to  sleep for days, and many people in the corporate world take pride in their ability to stay awake for days on end.

Some people naturally suffer from a disorder that causes them not to sleep called Insomnia, which can be treated; but a majority of people do not get the recommended amount of sleep per day (7-8 hours) for avoidable reasons. If this is you, then read on to see the top four reasons why a lack of sleep could be bad for your health.

1. Prone to diseases

People who do not sleep well are more prone to diseases like stroke, heart attacks and many more cardiovascular diseases, diabetes, bacterial and viral infections.

When you sleep, your body has a chance to repair itself and prepare us for the next day. The immune system goes into reboot mode to replenish white blood cells and many other defenses that may have been spent protecting the body.

So when there is no or not enough sleep, the immune system does not make enough white blood cells to fight infection or diseases and the result is that that person ends up sickly and takes a longer time to fight that sickness.

2. Prone to Accidents

People under sleep deprivation, are more likely to make mistakes due to their reduced attention span and slower reaction times. Studies have actually shown that sleep-deprived drivers have the same slow reaction times and reduced attention span as drunk drivers. Generally, sleep deprivation can have an effect on the quality of the work you do and the decisions you take at work and even at home.

3. Prone to mood swings, stress and depression

Have you ever taken a nap and woken up refreshed and feeling reborn? That is one of the benefits that sleep could give you. on the other hand, if you do not sleep well, many at times you wake up feeling cranky and moody and this feeling could continue throughout the day, possibly even affecting your work and relationships with your colleagues and family.

4. Prone to Obesity

People who do not sleep well are more likely to be become obese than those who sleep well. When you do not have a good night’s sleep, you wake up feeling hungry ( due to lower amounts of a hormone called leptin which is responsible for suppressing hunger pangs and appetite) than you actually are and as a result you eat more to compensate for that hunger. This hunger will keep coming back during the day refusing to go away and so you keep eating to satisfy it which means more fat in your body and you putting on weight.

As we have seen, sleep is very important to your health. So think twice the next time you decide to stay up.

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There are four pairs of air-filled cavities, known as sinuses, around the nose and ears, which are connected by narrow channels to the back of the nose. These air-filled chambers help to decrease the weight of the head and give acoustic value to the to the voice. The sinuses are lined with a membrane which secretes mucus to keep the nasal tract moist. Under normal circumstances, this mucus drains away naturally, keeping air circulating around the sinuses- the channels between the sinuses and the nasal cavity will be blocked and mucus can accumulate in the cavities, causing pain, congestion and breathing difficulties, loss of smell and sensitivity to light. Acute sinusitis lasts for approximately three weeks and can be caused by viral infections. Chronic sinusitis lasts for much longer and occurs when the causes of the sinusitis themselves become chronic. For example, long term digestive problems such as chronic heartburn, diarrhea, flatulence and constipation can result in chronic sinusitis as the toxins resulting from impaired digestion are secreted through excess mucus in the sinuses.

Catarrh is an acute inflammation of the mucous membrane of the upper respiratory tract, including the sinuses, nose, throat, trachea and even the eyes and the ears. When the body is run down, opportunistic germs and viruses in the air lodge in the lining f the mucous membrane. The body begins to produce copious amounts of mucus to wash off the viruses or germs, hence the watery discharges. If the immune system doesn’t manage to eliminate the invading organisms within 36-48 hours of the attack, the germs enter the cells of the mucous membrane and cause inflammation. The lining thickens, resulting in a blocked nose, sinusitis and a sore throat, as well as the dis charge of a thick, yellowish-green. Fever, all-over aches and pains, extreme fatigue and headaches may also occur. Yogic treatment concentrates on reducing the amount of mucus in the sinuses (through your diet and cleansing techniques) and breathing exercises to get air circulating properly. The following exercises assist directly with draining your sinuses and dislodging mucus from the chest, helping to congest our airways and to provide immediate relief from the unpleasant symptoms of sinuses and catarrh

1. Nasal Douche

This isn’t strictly speaking a yoga pose but a cleansing process. The salt solution helps to dissolve away any secretions or deposits from inhaled air, thereby releasing any mucus. It also increases the circulation of blood in all the tissues around the sinuses while the cleansing benefits the eyes and nasal passages as well.

Fill a pot with a spout with about two glasses of warm water and add a teaspoon of salt. Place the spout into your right nostril by tilting your head to the side. Water should begin to flow through the nostril and out through the other. Breathe through your mouth throughout this exercise, otherwise water will enter the upper part of your nasal passages, creating discomfort in the sinuses. Refill the pot and repeat with the left nostril.

2. Bellows Breath

This version of bellows breath is done by leaning forward rather than standing upright in order to clear any water still remaining in the nostrils after the Nasal Douche.

In a standing position, place your hands on your hips and bend forward at a right angle. Bend your knees slightly if you are stiff or have a sore back. Close your mouth and keep your eyes open. Take a deep breath in through your nose and allow your stomach to relax. Exhale forcefully as if you were sniffing out and actively pull in your diaphragm.

3. Lion Pose

This has an unrivaled ability to dislodge catarrh from the upper respiratory tract. It is usually done on your heels with your hands on your thighs, but you can stand over a sink (in case you want to release any catarrh released) or sit in a chair if you prefer. Omit this posture if you’ve got high blood pressure.

Inhale and stick your tongue out as far as possible. Tighten your facial muscles and look fierce. Lean forwards and tense up your arms and hands like claws. Your neck should be taut. Keeping your tongue stuck out, exhale ferociously at the base of your throat. Sit back, straighten your neck and relax your arms. Repeat 2-3 times only, relaxing your breath in between. If your throat is weak, this posture can cause soreness, so don’t repeat it too often in one session.

Healthier dietary choices and avoiding ice cold water, ice, cheese , mushrooms, excess chocolate or sweets, spicy foods, yeast and canned products may exacerbate the amount of mucus in your sinuses.

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Walnuts are the ultimate food you want to eat. Although they may be small, they are definitely not insignificant This article shows you five reasons why and how

1. Helps in fighting Cancer:Walnuts have ben shown by studies to reduce risk of two particular cancers; breast and prostate.

Another study discovered that mice (who have been discovered to have similar builds to that of the human body) that ate the human equivalent of 2.4 ounces of walnuts for 4 months and 2 weeks had significantly smaller growing prostate tumors, compared to the other controlled group of mice that ate the same amount of fat content in walnut but from another source.

This nut-tree family member is so promising that even another research was done. This one discovered that mice that consumed the human equivalent of two walnut handfuls daily cut risk of breast cancer by half and slowed tumor growth to as much as 50 perent. As to say the original research was too good to be true.

2. Heart health:Walnuts contain the amino acid l-arganine. A branched protein that offers various benefits to individuals with heart disease or people with higher propensity of heart disease.

Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), an anti-inflammatory acid which means it can prevent the formation of blood clots.

Research has shown that people who eat foods or supplements high in ALA are less likely to have a heart attack. Eating just about four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA,3 and walnut consumption bolsters a holistically healthy cholesterol level.

3. Weight Control:A popular issue in many societes is obesity. Eating walnuts in the right quantity can help you maintain or achieve an ideal weight with time. In one research performed various times, those with diets that included extra nuts, or nuts substituted for other foods altogether, lost about 1.4 extra pounds.

4. Improved reproductive health for men: If you are a man, you ought to pop your eyes at the sight of this. Many people dont know about this benefit of eating walnuts.

Research has shown that walnuts significantly improve sperm quality. This will ultimately make the process of reproduction more guaranteed.

5. Brain Health:This is a very important benefit of eating walnuts. Without the brain functioning optimally, the body will be lagging behind. Walnuts contain vitamin E, folate, omega 3 fats and melatonin which are all neuroprotective substances (they protect the brain).

Research has shown that eating walnuts supports brain health and increasing infererential reasoning (making general decisions based on rceived data) in young adults.

Another research also discovered that foods high in anti-oxidansts lke omega 3 fats in walnuts can decrease vulnerability to “oxidative stress that occurs in aging”and increase health span for the aging as well.

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Whether your gym time is in the morning or an evening workout, you can’t workout on an empty stomach because you’ll be too weak to do anything productive. You can’t go on a too full stomach either because that’s just going to make lazy. What you need is a light snack that is not too high on calories. Here are some of the lightest snacks that you can take before a workout,and they are very low on calories.

Oats.

 When you need to workout in the morning but you can’t eat heavy because let’s face it, that’s just not right. You can have a bowl of well cooked oatmeal to start you day. It is light but at the same time a power snack.

Apples and cheese. 

This is a very simple and easy to make snack, just slice up some apples and add a few slices of cheese on top. You can have apples and cheese at anytime of the day before your workout.

Banana Milkshake.

Bananas are rich in vitamin and milk gives you strong bones, the perfect combination. Just slice up a couple of bananas in a blender and add milk in it and blend it smoothly to have the perfect pre-workout snack.

Egg on Toast. 

It’s just bread and egg, easy huh? Toast a bread, boil an egg and slice the egg on top of the toast. Doesn’t take time.

Protein Smoothie.

 Your favorite protein powder with milk, any flavor will do. Add milk to it and add some strawberries to make it more interesting and nutritious. Drink it at any time of the day before a workout and feel the energy as you workout.

Food is something that can make or break your fitness dream. Eat wisely and you will make, but if you don’t, oh well

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1. Carbohydrates

Naturally people tend to eat more carbohydrates than any other food; this is because carbohydrates are very high in calories (energy) and also contain a lot of nutrients that the body needs. Carbs have acquired a bad reputation, in recent times, because it is widely assumed that they are solely responsible for obesity; but this is not quite the whole truth. Carbs are meant to provide the body with energy so you would only have a serious carb problem if you eat a lot of carbs but lead a very sedentary lifestyle.

For people trying to lose weight, you will have to cut down on your carb intake while simultaneously increasing your exercise hours. Increased exercise is very important because when you limit calorie intake, the body usually responds by burning muscle to create the energy that it needs but what you what is fat burn. When you work out, though, (particularly when you do resistance training) your muscles will be stimulated to grow and this process will cause fat to be bumped up the queue to be burned for energy.

Recommended portion: 40% of daily meal

2. Protein

As we’ve just seen, muscle building is essential for fat loss; but exercise alone won’t give you optimal levels of muscle growth. A high protein intake will be required to support muscle growth, so as you cut down on carbs, you should be picking up on protein.

Recommended portion: 30% of daily meal

3. Fats & Oils

Fats and oils can very easily turn into fat in the human body so for people trying to lose weight, eating fats and oils might sound like the worst possible idea; but fats and oils also play a very important role in the human body so you can’t completely cut them out either. The thing is, you need to understand the difference between healthy fats and unhealthy fats. Food and drinks such as soda, fried foods, and foods with a high sugar content usually contain two types of fat known as trans fats and saturated fats. These type of fats are very unhealthy for the body and should not be consumed in significant quantities.

Poly saturated fats and monosaturated fats, however, are actually healthy and help to limit the negative effects of cholesterol on the heart and other organs.

Recommended portion: 10% of daily meal

4. Fruits and Vegetables

Fruits and vegetables are generally very healthy and nutritious foods and can actually play an advanced role in the battle for weight loss. Most fruits and vegetables have a high fiber and water content which create the feeling of being full when eaten; so you could substitute any unhealthy snack for a fruit such as bananas or avocados to gain healthy nutrients and stave off those infamous mid-meal hunger pangs.

Recommended portion: 20% of daily meal

Conclusion

A balanced diet is one key to healthy living and weight loss, so make sure you follow these tips and guidelines.

A professional fitness trainer might be able to offer you some specialized guidance and advice and if you would like the services of one, we would be happy to connect you with someone you can trust.

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]]> https://www.trainer.ae/articles/4-components-of-a-balanced-diet-for-weight-loss-2817/feed 0 https://www.trainer.ae/articles/how-to-eat-healthy-during-bbq-season-1342 https://www.trainer.ae/articles/how-to-eat-healthy-during-bbq-season-1342#comments Tue, 30 Jun 2015 11:02:14 +0000 http://www.trainer.ae/articles/?p=1342 read more »]]>

The sun is brightly glistening and the birds are caroling their favorite songs, it can only mean one thing! Summer is in full swing and the barbeques are at the ready. For many of us who calorie count, it’ll be a sigh of relief to hear that BBQs are actually a healthy option if you eat smart.

Your main dilemma might come from the meat aisle when picking what to actually cook on the BBQ, veggie burgers and fat free meats could be an option you might consider. And who doesn’t love grilled chicken right? Another option you might turn your nose up on is to cook fish or shrimps on your BBQ. Make sure that the burger or hot dog buns you purchase are low on calorie intake, you might even have to fold one in half instead of having two if the calorie count is high. Another suggestion is to BBQ plenty of vegetables and add them to your burger or simply eat on the side, remember to buy lettuce!

Does the BBQ grill contain fat?

Other than giving you a crisp and smokey delicious finish, the actual barbeque grill does not add on any more calories to your food.

Things to avoid :

• Big portion sizes is a no no!
• Chips
• Excessive cheese
• Too much beer
• Avoid too much sauce – definitely say no to the mayo!

Why not cut up fruit and vegetable for everyone to dip their fingers in whilst waiting for their burgers to cook.

• Drink plenty of cold water to help you stay hydrated in the scorching summer heat.

Exercise

Once the BBQ burger has settled in your stomach, you might want to round up the kids for a game of football, rounders or any sport of your choosing. The beauty of BBQs is that the weather is lovely and everyone will be in good spirits to tag along.

Important : Don’t forget the sun screen!

The unpleasant feeling that your brain is about to explode at any given time is in fact a well known syndrome that is literally very rare and for that reason barely documented parasomnia.

What is this Syndrome called?

It is truly ironic that the erupting head sensation is actually called the Exploding Head Syndrome.

What is the Exploding Head Syndrome?

The exploding head syndrome is simply a sleeping disorder or in other words a hypnotic hallucination. Caused mainly by anxiety, this syndromes key roots spring to life before and after sleep. The person effected will usually be alerted with head bashing loud bangs, ringing and uncomfortable noises which originate inside the head.

How Rare Exploding Head Syndrome?

Accurate data is yet to be acquired, many people simply assume that the EHS is simply just a normal headache, caused by stress, hunger or tiredness and can easily be treated with a paracetamol or two.

What Are The Causes Of Head Syndrome?

Although specific evidence is yet to be collected, many suggest :

• Postponement in nerve sensory
• Ear complications
• Temporal lobe complex seizures
• Genetic problem – associated to mutation on chromosome 19

How to Diagnose Exploding Head Syndrome?

Contact your local doctor and arrange an appointment. Your doctor will take some simple tests to ensure a clear diagnosis of your condition.

Duke Structured Interview Schedule for sleep disorders – Patient will be diagnosed of sleeping disorder.  Here they will be assessed in four modules: insomnia disorder, parasomnias, circadian rhythm disorder and hypersomnia.

International Classification of Sleep Disorders – This is a primary diagnostic that the patient undergoes.