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Strength Training: My Once a Week Twice A Week Workout

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If you are, or want to be, a competitive bodybuilder or athlete, this might work for you, but I am targeting this to the amateur, or beginning exerciser.

Many people who want to “exercise” shy away from strength training with weights, or other resistance training because they feel it’s too hard and that they will have to, as my father once put it, “work themselves to death”. Actually, while it is true that you get out of exercise what you put into it, there are ways to do it without gym dues, long workout routines, or a “no pain no gain” philosophy.

True, if you ARE training for competition, as an athlete or bodybuilder, you may have to endure a lot of pain and sacrifice to reach your goal. However, if you are a desk-bound executive, working mother, or a stay-at-home mom, you can do good quality strength training in just a few minutes a day.

Remember, by the way, that a good workout routine for overall fitness, will also include a cardio (aerobics) component as well. While you COULD split the two, you can get a lot done in a short period of time, less than half an hour a day, five days a week, by combining them.

For example, I do some walking on my treadmill for about five minutes to get my heart rate up and my muscles warmed up. Then I do some strength training, a core exercise, and then about five more minutes on the treadmill. I do this for about 20-30 minutes a day, five days a week.

And I feel great afterwards and my wife gets tired of hearing me say how much I am looking forward to the next day’s workout.

Did I mention that I am 67 years old and have really bad osteoarthritis?

Now, one thing I cannot tell you in the following instructions, or even what I wrote up above, is how intensely to exercise or what weight to use for an exercise. YOU will have to “exercise” some judgement on that, and, especially at the start of this program, get it wrong sometimes. You may feel that a certain weight feels “just right” at first only to realize part way through the workout… or the next day… that you should have chosen a lighter weight. It is better to start with “too light” a weight and gradually build up, than start too high and either injure yourself, or just feel that there is too much effort or pain involved.

My once a week twice a week strength training workout rests on a few pretty solidly established exercise principles.

1. A muscle needs to rest for at least 48 hours after exercise to strengthen and repair itself.

2. High reps with low weights (resistance) is better for fitness and fat burning.

3. Most “muscles” need to be worked from a couple of different angles.

4. Some muscles don’t need as much work as others.

5. A “muscle” only needs to be trained for strength once a week!

I put the word “muscle” in quotes in #3 and #5 because, when we think and talk about muscles, as in “I exercised my bicep muscle.”, we overlook the fact that many muscles may actually have two or more components, often referred to as “heads”. Take the bicep muscle, for example: It has two heads (bi=two cep=head) and a bodybuilder will actually have to do different exercises to completely work both.

The ordinary person exercising for health and fitness does not have to go to the extremes of a professional bodybuilder, but they, and we, are going to use the same principle. We will train each muscle from a couple of different angles. Here’s how…

THE STRENGTH TRAINING

For the sake of discussion, let’s say my workout week is Mon-Fri. I want at least two days overall rest in my workout routine. That would be Saturday and Sunday in this example. With the workout plan I am going to outline, you can also make your rest days Wednesday and Saturday, or any other schedule… that’s up to you.

Okay, now that I have a break from formal exercise built in, and you should not just sit in front of the TV on your “off” days… go do something… I need to build in that 48 hour rest mentioned in #1. Let’s put in #3 as well while we’re at it. So, if I do a chest exercise, such as dumbbell fly’s (one angle) or a bench press (another angle), I will do them a few days apart… say Monday and Thursday. Upper back muscles can be worked with lying pull-overs and rowing… on different days a couple of days apart. Thighs could be worked with squats and lunges, again a few days apart.

Oh, #4? Your arms. A bodybuilder will work his or her arms from all kinds of angles because to compete they have to produce certain effects. You want to be able to play weekend softball, carry in the groceries, and just have some strong looking arms. So, do a couple of tricep exercises, say a press and a tricep extension… with rest days between them, of course, and do some curls. If you are doing bench presses and rowing, your biceps and triceps (front and back of the arms) will get plenty of work. Concentrate on upper chest, upper back, and thighs.

Do your first exercise and then your second exercise without resting. Then, rest for 30 – 60 seconds and do another set of each. Start with 60 seconds of rest and gradually try to get it down to 30. If, at first, you find this is two hard, stretch it out to 90 seconds. If that is still too hard, you may need to lighten the resistance you are using.

Start with a couple of sets of 10 reps and gradually build reps to 20 and increase sets to three. Once you are able to work comfortably at that level for a couple of weeks, ease the weight (resistance) up. Think “five pounds” total. If you are using dumbbells, that will be an increase of 2 1/2 pounds on each dumbbell. When you increase resistance, decrease reps and build back up. If it just feels “too hard”, go back to your previous level and stay there a couple of weeks more and then try going back up again.

So, do two exercises a day, work specific muscle groups a few days apart from a different angle, don’t work the same muscle groups on the same day, and give yourself two “off” days each week.

Got the idea?

There are lots of exercises out there and lots of pieces of exercise equipment, so, try out different ones, find what works for you, and go with those. I personally have a set of adjustable dumbbells and a bench. That’s my gym.

THE CORE

No good workout routine is without something for the central portion of the body. Most people think “crunch” when they think about working their core. However, the core area contains several different muscle groups and these have to be attacked differently. I do a different core exercise, low reps (10-12), high sets (4-6), each day I exercise. One day I do ordinary crunches. These work the upper rectus abdominis (six pack to you) muscles. The next day is obliques, then lower abdominals, then transverse abdominis, and then the whole rectus abdominis.

THE GRAND FINALE

So, you start with some cardio, just to warm up. About five minutes will do. Then do your two strength exercises, doing one set made up of both exercises back-to-back and then resting before doing the next set. Then do your core exercise for the day, and finish off with some more cardio… at least five minutes. Then, a little later in the week, you hit the same muscles again, but from a different angle with a different exercise.

HEALTH

Complete Your Fairness Dream With Vegetal Fairness Cream

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Fairness cream oily skin
Fairness cream oily skin

You may be captivated by the fairness creams after knowing the skin advantages they offer. But, have you ever thought about the other side of it? The toxic chemicals and preservatives in the disguise of fairness can harm your skin rather than improve. It is a matter of your skin, therefore you should pick 100% natural Vegetal Fairness Cream made with certified organic ingredients.

The Vegetal Fairness Cream has emerged as a trusted and highly recommended Fairness Cream in India by dermatologists. Why so? Because of its non-greasy formula made from a unique blend of 100% organic extracts like Rose, Orange and melanin suppressors. The unique blend of these extracts makes the skin tone lighter and naturally removes the pigmentation issue.

What are the hidden benefits of using a fairness cream made with natural ingredients?

Fairness cream made with natural ingredients can provide your skin with more than just fairness. It also has numerous other benefits like-

  1. Gives complete protection from harmful UV rays

Our skin cells make Melanin. As the production of Melanin rises the skin gets darker. Harmful UV rays of the sun boost the production of Melanin and skin ageing. The Vegetal Fairness Cream has natural goodness of Orange (Citrus reticulata) Extract that gives you numerous benefits-

  • Orange is naturally filled with Vitamin C and anti-inflammatory properties
  • Keeps the skin rejuvenated
  • Restrains the skin-ageing
  • Unclogs the skin pores
  • Protects the skin from harmful UV rays

If you are looking for a Fairness cream natural, then the Vegetal Fairness Cream can be the completion for your search. It provides absolute natural protection from harmful sun rays along with making your skin tone lighter.

  1. Reduces the pigmentation marks and signs of ageing

Fairness without even and smooth skin won’t make much of a difference. Therefore, choosing fairness cream with a unique blend of Bio-Active ingredients can be the fair change you were looking for.

The Vegetal Fairness Cream has a unique mix of Bio-Active extracts of Persian Rose and Orange. Let’s look at the natural qualities of Persian Rose and how it can reduce the pigmentation and the signs of ageing-

Persian Rose (Rosa centifolia) Extract

  • Persian Rose has anti-inflammatory, antiseptic, antibacterial and astringent properties.
  • Controls the skin-ageing
  • Reduces the overproduction of sebum and improves the moisture balance of the skin
  1. Maintains the natural moisture of the skin and combats acne and pollution damage

Breathing in the polluted air helps free radicals to float within the body. It may also cause damage to the skin. The smoke, dirt, and dust can make the skin drab and dull. A good fairness cream carries the goodness of natural antioxidants that neutralizes the pollution damage on the skin and free radicals’ movement and combats the acne issue.

Green Tea Extract in the Vegetal Fairness Cream has the natural ability to fight acne and preserve your skin from pollution damage. Let’s see how it saves your skin-

Green Tea (Camellia sinensis) Extract

  • Green Tea has anti-inflammatory properties that diminish the damage done to your skin by harmful UV rays.
  • Nourishes the skin and stimulates hydration
  • Reduces the acne issue
  • Fights ageing-signs

Due to all these natural goodness, the Vegetal Fairness Cream has become a trustworthy and highly recommended Fairness Cream in India. Your search for Fairness cream oily skin can be accomplished with it as the Vegetal Fairness Cream is suitable for oily skin as well. In addition, it is equally effective for dry and sensitive skin.

  1. Makes the skin fair naturally

A fairness cream should stimulate the natural brightness of your skin. Some of the fairness creams have toxic chemicals assuring complete fairness to your skin, but in reality, such chemicals may devastate the natural charm and feel of your skin rather than making it fair.

The Vegetal Fairness Cream has the natural excellence of Aloe Vera that naturally makes your skin tone fairer. It Improves the skin texture and makes it look more radiant.

Aloe Vera (Aloe barbadensis miller) Extract

  • Aloe Vera carries Aloin that is a natural depigmentation blend. This blend lightens the skin tone, removes dead skin cells, restricts patches and dark spots.
  • Combats aging and sunburn
  • Protects the skin from eczema and acne etc
  • Moisturizes the skin

This cream can be a good choice for people who want a Fairness cream oily skin. The Vegetal Fairness Cream works equally good on oily skin, and it protects the skin from acne issues and provides a bright and sensational look.

100% free from Parabens and Steroids

It has 0% Parabens, 0% Steroid. The presence of such ingredients can harm your skin and your overall health. By picking this chemical-free Vegetal fairness cream, you are stimulating ecological harmony.

Completely Vegan and Cruelty-free

It is 100% vegan, and we never test any of our products on animals. We love and admire nature. That is why we make cruelty-free products. Our whole range of hair, skin, and body care is 100% vegan and cruelty-free.

Explore the new definition of natural fairness with the Vegetal fairness cream and reward your skin with incomparable natural nourishment.

Special Thanks to Recentlyheard To Publish My Article

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HEALTH

All You Need To Know About Medical Abortion

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abortion by the pills in boston everything you need to know

Medical abortion is the process of terminating a pregnancy with help of abortion pills. If your pregnancy is lesser than 12 weeks, you are eligible for effective medical abortion with pills. If you do not wish to continue the pregnancy, you can order abortion pills online for carrying out the abortion procedure at home. 

However, the abortion must be done after consulting the doctor and under medical supervision only. The most effective and commonly used abortion pill is Mifepristone and Misoprostol kit. This kit is a combination of two abortion medicines that is one tablet (200mg) of Mifepristone and four tablets (200mcg each) of Misoprostol. 

Dosage of the Abortion Pills

The Mifepristone pill is intended to be taken orally and it must be consumed at the hospital or medical centre itself. The doctor might keep you under observation for a few hours. Some women may feel nausea, spotting, or mild bleeding as well.

The four pills of Misoprostol can be used at home and must be used 24 to 48 hours after the consumption of Mifepristone. It can be used in two methods; buccally and vaginally. The best method for every individual can be advised by your gynaecologist. 

Both the methods are effective and can be used as per the comfort and requirement. After 3 to 4 hours later the use of the medicine, the abortion will begin to start. After the dosages are completed properly, it is advised to rest for at least a day. 

Avoid Contradictions of Medicine

Before you buy medical abortion pills online make sure you tell your doctor if you are undergoing any other treatment or medications. Certain treatments and medicines can interact with these abortion pills. 

Some contradictions that can happen with abortion pills are – 

  • Chronic Adrenal Failure
  • Ectopic Pregnancy
  • Porphyria
  • Hypersensitivity

Also, the use of alcohol is contradicted while using abortion pills. It can hinder the effectiveness of the medicine and you may not get the desired results. Grapefruit is especially advised to be avoided. Make sure before you buy abortion pills online or use them, ensure it is suitable for you. 

Frequently Used Questions

  1. Do abortion pills affect future pregnancy chances?
  • No, medical abortion pills are used to terminate early pregnancy. It works by blocking the hormone required for pregnancy. Further, it widens the cervix and stimulates contractions that push the pregnancy out from the vagina in form of bleeding. Once the abortion is completed, your hormones and body will be back to normal. Thus, abortion pills have no risks related to future pregnancy chances. 
  1. How long does it take for abortion pills to work?
  • After the consumption of abortion pills, the abortion begins after 4 hours. In most cases, the pregnancy tissues are expelled out of the body within the first 6 to 8 hours. The cramps and bleeding can last for a few weeks. It is advised to visit your doctor after 3 to 4 weeks after the bleeding slows down to confirm the completion of the abortion. 
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HEALTH

5 Most Popular Healthcare Apps for Patients

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Healthcare Apps for Patients
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Statista reports that the health and medical industry is among the top three sectors which have contributed to the growth of mobile devices. It has evolved into a new discipline called mobile health or mHealth. Mobile health is rising because it facilitates convenient communication between healthcare providers and patients, makes it easy to track vitals like heart rate, step counts, pressure and oxygen level and helps in betterment of healthcare services.

Doctors and nurses don’t need to carry hefty equipment with them. Plus, certain mobile applications make it easier for healthcare officials to keep track of their critical patients. Not to mention that mHealth has also resulted in cost reduction in the healthcare department, especially for patients. But the market of mHealth looks ripe and beneficial as Statista’s survey reports forecast that the market segment of mHealth apps is expected to reach around 3.5 billion U.S. dollars by 2025.

Now there are different types of healthcare applications available in the app stores ranging from information-based that provide detailed information on drugs and ailments to ones that serve as personal reminders. Then there are apps for fitness, nutrition, evaluation of health metrics, booking appointments and whatnots.

The problem is that this overloading of apps makes it difficult for users to find the right ones. They can easily get tricked into picking the ones which aren’t relevant to their requirements. So here are the top five useful picks of healthcare apps which will help you to avail the most of mHealth.

List of Healthcare Apps for Patients

1) Medical ID

Have you ever wondered what would you do if you were to have a medical emergency or an accident and you aren’t able to contact anyone? Even if someone does find you and your phone, it won’t be of much help because most people lock their phones with patterns or biometrics. Medical ID is an Android application that comes as a saviour. This app allows users to save their emergency medical information on their lock screen.

You can list down any disease that you are suffering from, your allergies, blood group, drugs you administer and emergency contacts. Users can create multiple profiles so that one can access medical information of other family members too. It also allows you to send alert notifications via SMS. In case of emergencies, it can send your current location too and even allows making calls from lock screens.

2) Apple Health

Apple Health (commonly known as Health app) is an iOS exclusive mobile application that allows users to view and manage their health data collected by it. Health app gathers data from iPhone, iPod Touch, Apple Watch and other mHealth applications which are already in use. With Health, one can monitor their daily activities like step counts, calorie burns, food intake, and sleep. This helps them to track any change in their course.

One of its best features is that it can seamlessly integrate with over a thousand applications and put all your health data in one convenient place. Another great feature is that Apple’s Health app provides an in-built Medical ID to its users (which possess the same features and functions as the one described above) to make their critical medical information easily accessible.

3) WebMD

If you have ever searched about a medical condition or drug on the Internet, then chances are that you have already visited WebMD’s official website. Good news is that it’s now available as an app and not just one but three different types – WebMD Symptom Checker, Health Services and Practice Pro. Health Services basically falls under the category of fitness and isn’t much popular with users while PracticePro is for healthcare professionals.

But it’s the first one, Symptom Checker which makes for a must-have for patients. Symptom Checker has multiple functionalities apart from giving a generic overview of health conditions based on symptoms. With Symptom Checker, users get:

  • Medication reminders
  • Information on medical stores with the lowest prices
  • Medically reviewed information about health conditions
  • Provision to find the doctors based on user’s current location or search options by state, city or ZIP

4) EyeCare Live

As the name goes, EyeCare Live is an application which helps with treatments for eye problems. Though it is not recommended for severe eye conditions, it works fine for people who suffer from trivial issues like redness or allergic reactions or trouble with dry eyes. The app virtually connects patients with eye doctors within an hour and also permits users to renew their prescriptions online if they aren’t above 2 years.

This mHealth application can be downloaded for free and is available for both Android and iOS, but patients do need to pay for their eye tests and virtual appointments. Apart from online appointments, one can also make online purchases of dry eye products and eyeglasses from EyeCare Live.

5) Heal: TeleHealth and House Calls

In-home healthcare service used to be a common practice in the olden days but popularity of this service declined over time owing to the rise of multi-specialty hospitals, private clinics and nursing homes. But it’s returning, courtesy COVID, and Heal is one such mobile health application that facilitates it. Heal gives patients access to certified and qualified doctors from different fields or specializations.

Apart from providing services for house-calls physicians, this healthcare application has other significant features including provision for remote monitoring facilities with Heal Hub service and virtual telemedicine visits. Heal works with its patients’ health insurance and comes clean on pricing on various services including mental health care and regular and urgent care. The house-calls are mostly covered by the insurance plans but those without any plan are required to pay $159 per visit.

Wrapping Up

Healthcare mobile applications have redefined convenience and care for both professionals and patients. On the other hand, they have opened endless possibilities for people who are looking to make profits in this discipline. All in all, IT solutions in healthcare are thriving. 

So it is a good time to think about investment here. But the app stores are already brimming with them; so you need to come up with pioneering ideas or services like the ones described here. A viable option always available at hand is to team up with technical experts as they will give you an extra edge by providing you with the much-needed guidance here.

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