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Fitness, Wellness

Rebounding for Health

January 31, 2020By jewelpts 2 Comments

Rebounding has many health benefits. Rebounding increases both blood and lymph circulation. Comparing the circulatory system to the lymphatic system, the average person has 5 – 6 liters of blood circulated through the heart. and the lymphatic system has three times that much fluid. The circulatory system has the heart to pump the blood throughout the body. The lymphatic system has to work against gravity and needs to rely on you to move it through your body. The lymph systems one way valves can be increased by about ten times bouncing and jumping than at rest. Thus you are removing toxins at a higher rate and allowing the white blood cells to get to areas of the body where they need to be – increasing your immunity!

This is one of the reasons why less active people are more susceptible to illnesses. Poor diet can burden the lymph system as well with more accumulation of toxins and waste in the body.

Almost anyone can benefit from using a rebounder. You do not have to jump on a rebounder in order to gain benefits. You can bounce, or if limited mobility can sit or if more limited even just rest your feet on the rebounder while someone else is doing the bouncing can still have an impact on lymph flow.

Rebounding can produce up to 2 – 3 times vertical gravitation. This can serve as a bone strengthener while remaining low impact. It is gentle on joints, cartilage and vertebrae. It increase lymphocyte activity, strengthen your muscular system, development, and endurance, helps to improve balance and proprioception, strengthens cells, improves cardiovascular function, and can help to improve the effects of other exercises. There are also some other benefits such as mixing up your routine, working on coordination, rhythm and boosting your mood!

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Fitness, Wellness

Basic Fitness Components

September 6, 2019September 6, 2019By jewelpts No Comments

FITNESS COMPONENTS

According to Wikipedia, “Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,^[1] moderate-vigorous physical exercise,^[2] and sufficient rest.^[3]”

Although the formal definition of fitness has remained constant, ones perception is variable. Prior to the industrial revolution a person was fit if they were able to carry out the day’s activities, and be able to do the same the following day. With the development of machines, automation and less physical work necessary over the years – and thus more sitting, the definition is more specific. Physical fitness now encompasses the elective performance and resistance of the body as well.

Body Composition –BMI stands for “Body Mass Index,” a ratio between weight and height. It is useful as a general guideline. It is a mathematical formula that correlates with body fat.

Cardiovascular Component – This is the body’s ability to take in oxygen and deliver it to the cells in order to create energy for activity. Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.

Muscular Ability –Muscular endurance is the ability to apply force from a muscle over a period of time, or the ability to repeat muscle contractions. Muscular strength is the ability to generate force.

Balance – Balance is the ability to maintain a specific body position in either a stationary or dynamic(moving) activity.

Flexibility – This is the range of motion that each joint in the body is capable of performing. Flexibility exercises help stretch muscles, protect against injuries and allow the maximum range of motion for joints.

Other components of fitness include: Coordination, Agility, Reaction Time, Speed, Power, Mental Capability

A complete fitness program is individualized, to the persons current fitness level, daily physical activity, skills, age related needs, and health factors as a base. A holistic approach to fitness also includes the mental, social and emotional aspect of physical activity.

Fitness

Marathon Guide for Beginners

April 7, 2019April 3, 2019By ucheblogger No Comments

World Health Day is just around the corner – perfect time to pick up health habits. If you are thinking of signing up to a marathon, or already have, but never run more than a 100-meter dash, don’t despair, we have you covered

marathon-training

Make sure to set realistic goals

In excitement for this new adventure, it might be tempting to get out there and start running straight away. But this will only lead to injury and disappointment. Bodies adapt at different rates, and you’ll find that it can take up to six weeks for your body to feel comfortable with this new exercise. The best way to get, and keep, on track when marathon training is to set yourself small, achievable goals leading up to the run date.

Increase your step

When you set your goals, aim to increase the distance you run each week by 10%. This will help your body adapt to its new training regime, and the demands being placed on it. Every third or fourth week should be your ‘cutting back’ week, which means you can take it a little easier. Again, this will help reduce the chance of injury and also give you time to reassess your next month of training.

Eat right for your run

What you eat is just as important as how you train. Around three to four hours before you run eat a high-carb, low-fiber meal, such as a peanut butter sandwich, or two eggs. If you’re running for more than 60 minutes, top up your energy levels with a high-carb energy snack such as a packet of raisins. And don’t forget about energy-boosting and recovery foods post-workout. Consider Holistic nutrition.

Jewel picking pepper — Jewel is a certified Nutrition & Wellness Specialist

Stretch it out

A sore muscle is guaranteed from all this training, which can put many people off continuing their training program. Avoid this by using a foam roller, which helps to loosen up muscles and improve your range of motion. Schedule in some relaxation time too, in the form of a yoga, stretching or Pilates class to help support your body during this time.