Wellness WORD Health And Fitness Tips

BEWARE!  There has been a recent study to suggest a lot of people have been sick resulting from the build up of bacteria on dish sponges. The study also stated you can put the sponges in the microwave to kill all the bacteria; thus, preventing you from getting sick.

But BEWARE!  You MUST have the sponge soaked in water before putting it in the microwave. Don’t, I repeat DON’T put the sponge in the microwave dry. This is shown to burn up the sponge, and possibly cause a fire. This is with only 2 minutes in the microwave. Just remember to WET the sponge prior to placing it in the microwave.

Share This

From time to time fitness enthusiast end up with a pulled muscle. The first thing you want to do is not panic. It can happen if you are working out at a high intensity. However, if you are properly warmed up, and using good form, chances of a strained muscle are slim.

When you feel your muscle is aching all you need to do is use the R.I.C.E. principle. Rest it, ice it, compress it, and elevate it. There is no other magic.  It is recommended to ice the injured muscle for 15 minutes once an hour for the first few hours. This will help increase blood flow to the injury, and keep swelling down. It is also recommended to keep the injured muscle elevated above your heart.

It is a very good idea to avoid all physical activity until you are pain free. Participating too soon may re-injure the muscle. I also recommed to avoid as much pain medication as possible. With pain medication people have a tendency to over extend themselves without feeling the bodies natural signal - pain.

Share This

I just received a question from a subscriber of my Wellness Word fitness newsletter regarding safe heart rates when using High Intensity Interval Training or HIIT.

First of all, make sure your heart health has been cleared with your physician prior to engaging in any high intensity cardiovascular workout routine. After that is done, for a quick formula take 220 - Your Age. This equals your maximum heart rate, or approximately how high your heart will beat per minute during intense exercise. Next take 65% - 90% of that number. This will equate to your target heart rate zone. Thus, when training HIIT style keep your heart rate within this range. Of course, the high end will be during your intense intervals while the low number will be during your cool down phase.

This will give you a relatively accurate guide as to what range your heart rate should be in while conducting your own HIIT training sessions. Good luck with your training!

Share This

How many growth hormone claims have you seen tied to setting back the biological clock? The claims have sprouted all over in the last decade as our population continues to grow older. As people grow older, they still want to preserve the same quality of life they had in the fifties, sixties, and seventies. Therefore, Human Growth Hormone to the rescue! Maybe not!

It is estimated that between 25,000 and 30,000 Americans used human growth hormone in 2004 in an attempt to turn back the clock. According to a recent study on elderly individuals, HGH doesn’t turn back the clock. It was shown to increase muscle tissue, and decrease fat, but it did not have an effect on bone density, lipid profiles, or other fitness related measures. The conclusion is growth hormone does not help you live longer. The long term use risks are not completely understood at the present time. BEWARE!

Share This