| Subject: Jogging tips and other good health tips |
Author:
Dr. Ron Sherry
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Date Posted: 15:18:55 03/30/14 Sun
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Jogging - Health Benefits and How to Do it
Performing regular jogging gives better physical condition and other health benefits. Jogging also gives physical and mental pleasure.
THE HEALTH BENEFITS OF JOGGING
Jogging on a regular basis give a distinct good effect upon the general health, provided it is not over-done. The effects are:
* Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system.
* It speeds up the digestive system and helps you get rid of digestive trouble.
* It counteracts depression.
* It increases the capacity to work and lead an active life.
* Jogging makes you burn fat and thereby helps against over-weight.
* If you suffer from poor appetite, jogging will improve your appetite.
* Jogging will strengthens the muscles of your legs, hips and back. However you will not get very big muscles from jogging.
* Jogging makes you sleep better.
THE PLEASURE OF JOGGING
Jogging gives you physical and mental joy, provided you do not exhaust yourself. When jogging is done correctly, you will actually feel less tired when you have finished a tour than before you began. You get nice feelings in your muscles during the jogging and afterwards.
You will feel the wind blowing around your body. You will hear the birds singing, the music of running water in the streams, or the sound of waves dashing towards the seashore. During the jogging you will also get a euphoric mental feeling after some time.
CLOTHES AND SHOES
The type of clothes you were must be suited to the weather conditions. In warm weather, shorts and a t-shirt is enough. However, it may be useful to carry along an extra piece of clothe in a light back-pack if you run out on a long route, in case the weather aggravates. In colder weather you must add more layers of clothes. In either case, the requirements for the clothes are:
You should use light and soft clothes without any sharp sutures, hard edges or massive folds. They should sit fairly close to your body, but not so close that you feel squeezed, trapped, or so that your movements are hindered.
The clothes should give good ventilation for moisture and sweat and perspiration through the fabric. The fabric should ideally hold water totally out from the outside, but this requirement is difficult to achieve together with the requirement of good ventilation.
You should use fairly soft shoes, but with a good shape fitting the anatomical shape of your feet. The soles should easily bend during the normal movements of your feet, but support well against the ground. The underside of the sole should give friction against any type of grounds, so that you do not slide during jogging. The soles should buffer well against each impact from the ground.
JOGGING ROUTES AND SESSIONS
Jogging may be performed in a lot of ways
* Long distance jogging 6-20 km in a moderate speed on even roads or paths.
* Short distance jogging 3-6 km in a high speed.
* Jogging upwards in a steep terrain 3-4 km, in a speed adjusted to the steepness
* Jogging in a hilly terrain with paths going both up an down 4-8 km
It is advisable to vary the type of jogging from day to day. Then the jogging gets funnier and you get a variable type of training.
HOW TO PERFORM A JOGGING SESSION
You should move slowly with little efforts the first few hundred meters to warm up your muscles. Then you gradually increase your muscular work and speed. When you have done half the route, you can take a speedy spurt using most of your capacity. If the route is long enough, you can take two or three spurts using nearly full capacity.The last hundred meters you gradually slow down again.
STRETCHING YOUR BODY BEFORE AND AFTER EACH SESSION
It is advisable to stretch out both before and after each jogging session, and not only the muscles in your feet, but your whole body 2 minutes before and 3-4 minutes after the session. When stretching out do the following movements:
* Bend forward and touch your toes.
* Kneel down on one of your feet, and stretch the other out backwards.
* Bend your body to both sides.
* Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards.
* Shoot your abdomen foreword, so that your spinal column is stretched into a bow.
* Place your hands behind your neck and stretch your arms backwards. Then twist your body to left and right, also bend to each side.
After the jogging it is sometimes best to wait for some minutes before you stretch out, so that the worst tiredness has gone away first.
WHEN AND HOW OFTEN
If jogging is the only sport activity done, a jogging session every second day is ideal. This is enough to give all the health benefits and increase your condition and endurance gradually, but without wearing yourself out. If you combine jogging by other types of sport activities, 2 times a week may be enough.
You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning.
HOW TO BEGIN
If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that is not compatible with jogging activities, or that you must consider when doing your jogging.
The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and speed, and choose steeper and more difficult paths.
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Knut Holt is an internet consultant and marketer focusing on health items. TO FIND anti-aging supplements, medicines against acne, eczema, rosacea scars, wrinkles, other skin problems and natural medicines against heart disease, hypothyroidism, hemorrhoids, depression and other common health problems, PLEASE VISIT:
http://www.abicana.com
Free to reprint with the author's name and link.
Article Source: http://EzineArticles.com/?expert=Knut_Holt
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About Gastroesophageal Reflux Disease (GERD) Or Heart Burn and Its Treatment
Gastroesophageal reflux disease (GERD, acidic reflux disease) content from the stomach is frequently pushed up into the esophagus and sometimes all the way into the mouth. The content can also sometimes be aspirated down into the throat and the windpipe.
Since there is a high concentration of acid (HCl) and digestive enzymes in the stomach content, it will irritate or hurt the esophagus, mouth or throat. It will give acute burning pain and can cause chronic inflammation and eventually also structural damages in these organs.
THE MECHANISMS OF THE DISEASE
Several mechanisms can cause acid reflux and thereby heartburn, either solely or in combination:
- The sphincter (a circular muscle) that normally closes the entrance from the esophagus into the stomach can be too lax or it can be be abnormally shaped so that stomach content leaks upwards.
- Hiatal hernia can cause GERD. By this condition the upper part of the stomach has been pressed up through the passage in the diaphragm into the thoracic cavity.
- The digestion of food in the ventricle may be too slow, causing the ventricle to empty too late and eventually get over-filled.
- The ventricle can contract too much or have cramps, like when one throws up.
- The portal muscle between the stomach ventricle and the duodenum (upper part of the small intestine) can be too narrow or constrict too strongly so that content fills up in the ventricle and makes an over- pressure here.
- Any situation that increases the pressure in the abdominal cavity can contribute to GERD.
- The heartburn and other symptoms of GERD can be associated with a too high production of salty acid (HCl) in the ventricle.
- Also people with normal stomach function seem to have some degree of reflux. In many sufferers of GERD increased production of acid therefore seems to be the only component of the disease.
PRIMARY CAUSES OF GERD
The primary causes of these mechanisms and thereby GERD can also be many:
- Anomalies in the gastroesophageal sphincter or other places in the stomach region causing reflux can be congenital.
- Consuming too much coffee, tea, alcoholic beverages, citrus juices, tomato juice, carbonated beverages, chocolate, peppermint and other spices can cause GERD. But a more moderate consume of coffee, tea and spices may have a good effect on the digestion.
- People that consume great amounts of fatty food, refined sugar and refined floor will often acquire acid reflux.
- Acidic reflux is sometimes associated with smoking and with use of certain drugs, like cocaine.
- Frequent physical strain of certain kind, like heavy lifting when bending down, frequent coughing or labor during delivery can increase the pressure in the stomach and cause reflux.
- A history of stomach ulcers or inflammations can give the kind of abnormalities in the stomach that cause GERD.
- Nervous problems caused by stress or physical neurological anomalies can affect the nervous control of the stomach and the sphincter and lead to frequent regurgitation of stomach content
TREATMENT OF GERD
Lifestyle measures are often the first treatment one tries to help against GERD. If these are not enough, drugs of various kind can be used, and as a last resort surgery is sometimes performed. Possible measures against GERD are:
- It can be useful to reduce the consume of coffee, tea, alcoholic beverages, citrus juices, tomato juice, carbonated beverages, chocolate, peppermint and other spices. It is however not necessarily wise to avoid consume of coffee, tea and spices totally
- Stopping or reducing smoking may help against GERD.
- Reducing the consume of food with much added sugar or of sweet snacks and cookies may help. It may also help to eat full corn bread and cereals instead of products based on refined flour.
- Lying with the upper body and head high can often hinder reflux during night or rest. Reducing the meals before bedtime can also help..
- Relaxing measures like meditation or measures to avoid stress can often alleviate the problem.
- Chewing gum after meals may alleviate GERD, because this action stimulates the production of acid-neutralizing saliva and the swallowing down of the regurgitated stomach content
- Acute symptoms of GERD can be alleviated with drugs containing acid-neutralizing substances. Most of these are based on salts of aluminium, magnesium or calcium.
- Sometimes drugs that modify the acid secretion are used. A class of these drugs blocks the action of the tissue hormone histamine that commands the release of acid - the so-called H2 receptor blockers. Another class, proton pump inhibitors, blocks the production of acid directly. These last drugs also help against the inflammation and damages done by the reflux.
- There are also drugs than can stimulate the function of the muscles in the upper digestive system, so that the gastroesophageal sphincter contracts better and the stomach empties itself.
- There also exist drugs producing a foam that will lie upon the top of the stomach content and block the regurgitation of acidic content.
- Substances that can improve the digestion chemically can sometimes help, like supplements of gastric enzymes.
- There also exist herbs or natural substances with the ability to reduce acid reflux and help heal damages from acid reflux, like Aloe vera, Picrorhiza, orange peel, and licorice. Often such substances are blended to give the wanted effects.
- When hiatal hernia causes severe reflux, a surgical procedure called Nissen fundoplication is sometimes performed.
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To find further information and products for body development, fitness and natural disease cures, please see Knut Holt's website. Products and advices against GERD, digestive problems, over-weight, hypothyroidism, hemorrhoids, acne, joint pain, flu, UTI, yeast infection, edema, heart problems, nervous problems, rheumatic problems, respiratory ailments and more.. -----
http://www.panteraconsulting.com/salg2.htm
Article Source: http://EzineArticles.com/?expert=Knut_Holt
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