Many of us have a great workout routine. We drink plenty of water, warm up, stretch, work the entire body, and even get in some cardio. Then, after the last exercise, we promptly head back to the locker room, change, and journey home.
You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated.
Cool Down: The first thing you need to do is cool down. Try some light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down.
Stretch: Stretching allows your muscles to rebuild, growing bigger and stronger, and thus allows you to get the full benefit from your efforts. Stretching after exercise also relaxes your muscles, helps speed circulation to joints and tissues, and helps removal of unwanted waste products, thereby reducing muscle soreness and stiffness.
Drink Water: It's recommended that you drink another 2-3 cups within two hours after you have finished exercising. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.
Refuel: You need to repair your muscles and boost your energy level, and you need to do it fast. It's recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and protein. A perfect example is a tuna sandwich on whole wheat bread.
Exercise Extra: The longer you cool down after a workout, the less sore you will be the following day.
Protein and carbs are exactly what you need to refuel your muscles. After a workout, it's important you get your muscles the nutrients and energy it needs to recover quickly and efficiently. You have a window of 20 - 60 mins after you work out to get what you need into your system. Think of your muscles as pleading for nutrition for 1 hour,after which they shut down and get mad if you miss feeding them in time.
The standard rule of thumb is you want to ingest 40 grams of carbs and20 grams of protein during this time window. This is easy to do, and you can get to it many ways:
- a protein shake and large bottle of Gatorade will get you the 40 & 20
- a yogurt smoothie - like Frusion - will get you close - you'll have the carbs but be a bit short on protein
The point is there's a lot of ways to get your Carbs and Protein in take needed. Whereas below states to look for complex carbohydrates, the ONLY time you want to skip complex carbs (like oatmeal, whole wheat bread, etc) in lieu of simple carbs (like sugar and white bread) is just after a workout. The quick-digesting carbs start working in your system quicker, which is exactly what your body needs to recover. Speed is the key here. Every other time during the day, go with the complex carbs.
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Monday, April 28, 2008
Sweaty Hands
If your palms sweat more than a stool pigeon under police interrogation, you have a condition that doctors know as hyperhidrosis--excess sweating of your palms. In non medical language, you might call it just plain embarrassing. But here's how to get quick, hands-on relief.
"Shock" yourself dry. "The best treatment out there is a low-level electrical current called iontophoresis," according to Norman Levine, M.D., chief of dermatology at the University of Arizona College of Medicine Health Sciences Center in Tucson. Dr. Levine recommends a device called the Drionic that administers the low-level current.
How it works: The Drionic uses a 9-volt battery--not enough to harm you but enough to plug up over-active sweat ducts and keep them plugged for about six weeks. To remedy a sweaty palm condition, simply place your palm on top of the device for a few minutes. Further information about the Drionic is available from General Medical Company, 1935 Armacost Avenue, Los Angeles, CA 90025.
Treat your palms as underarms. For a mild case of hyperhidrosis, the solution may already be in your medicine chest. "Some people find relief by rubbing underarm antiperspirant on their palms," says Stephen M. Purcell, D.O., chairman of the Department of Dermatology at Philadelphia College of Osteopathic Medicine and an assistant clinical professor at Hahnemann University School of Medicine in Philadelphia. But check the label: The kind of antiperspirant that works on clammy hands should contain aluminum chlorohydrate, the active drying ingredient.
Manage your stress. "One effective way of remedying hyperhidrosis is through stress management," says Dr. Levine. "Learn biofeedback or practice some other stress control treatment, since this condition is at least partially brought on by stress or nervousness."
Boil five tea bags in a quart of water for 10 minutes. When the solution cools, soak your hands for 20 to 30 minutes nightly. Tea contains tannic acid, which is also found in commercial products such as Ivy Dry, Zilactol and Zilactin. Tea bags can also be held in the palm for 10-15 minutes daily to reduce perspiring palms.
One way to reduce sweaty palms is to reduce your intake of foods rich in iodine. Vegetables to avoid include broccoli, asparagus and white onion. Meats to avoid include beef, liver and turkey.
Drinking sage tea provide an additional home remedy for sweaty palms. Zinc has also shown promise in lessening both perspiration as well as body odor. The best advice with zinc is to avoid long term use as it may interfere with copper absorption.
The "Obvious" Solution Is Not the Best Why not dry those clammy hands with baby powder? After all, it seems like the cheapest dry-all solution.
"Baby powder might be the first thing people turn to. But rubbing powder on your palms is one of the worst things you can do, unless you have a very mild case," says Stephen M. Purcell, D.O., chairman of the Department of Dermatology at Philadelphia College of Osteopathic Medicine and an assistant clinical professor at Hahnemann University School of Medicine in Philadelphia. "As the powder absorbs the perspiration, it will cake up, leaving you with sweaty, caked-up hands instead of just sweaty hands."
Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.
Never use any home remedy or other self treatment without being advised to do so by a physician.
--
The Coolest Videos @ videos.humourbox.info
"Shock" yourself dry. "The best treatment out there is a low-level electrical current called iontophoresis," according to Norman Levine, M.D., chief of dermatology at the University of Arizona College of Medicine Health Sciences Center in Tucson. Dr. Levine recommends a device called the Drionic that administers the low-level current.
How it works: The Drionic uses a 9-volt battery--not enough to harm you but enough to plug up over-active sweat ducts and keep them plugged for about six weeks. To remedy a sweaty palm condition, simply place your palm on top of the device for a few minutes. Further information about the Drionic is available from General Medical Company, 1935 Armacost Avenue, Los Angeles, CA 90025.
Treat your palms as underarms. For a mild case of hyperhidrosis, the solution may already be in your medicine chest. "Some people find relief by rubbing underarm antiperspirant on their palms," says Stephen M. Purcell, D.O., chairman of the Department of Dermatology at Philadelphia College of Osteopathic Medicine and an assistant clinical professor at Hahnemann University School of Medicine in Philadelphia. But check the label: The kind of antiperspirant that works on clammy hands should contain aluminum chlorohydrate, the active drying ingredient.
Manage your stress. "One effective way of remedying hyperhidrosis is through stress management," says Dr. Levine. "Learn biofeedback or practice some other stress control treatment, since this condition is at least partially brought on by stress or nervousness."
Boil five tea bags in a quart of water for 10 minutes. When the solution cools, soak your hands for 20 to 30 minutes nightly. Tea contains tannic acid, which is also found in commercial products such as Ivy Dry, Zilactol and Zilactin. Tea bags can also be held in the palm for 10-15 minutes daily to reduce perspiring palms.
One way to reduce sweaty palms is to reduce your intake of foods rich in iodine. Vegetables to avoid include broccoli, asparagus and white onion. Meats to avoid include beef, liver and turkey.
Drinking sage tea provide an additional home remedy for sweaty palms. Zinc has also shown promise in lessening both perspiration as well as body odor. The best advice with zinc is to avoid long term use as it may interfere with copper absorption.
The "Obvious" Solution Is Not the Best Why not dry those clammy hands with baby powder? After all, it seems like the cheapest dry-all solution.
"Baby powder might be the first thing people turn to. But rubbing powder on your palms is one of the worst things you can do, unless you have a very mild case," says Stephen M. Purcell, D.O., chairman of the Department of Dermatology at Philadelphia College of Osteopathic Medicine and an assistant clinical professor at Hahnemann University School of Medicine in Philadelphia. "As the powder absorbs the perspiration, it will cake up, leaving you with sweaty, caked-up hands instead of just sweaty hands."
Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.
Never use any home remedy or other self treatment without being advised to do so by a physician.
--
The Coolest Videos @ videos.humourbox.info
Friday, April 25, 2008
Simple Solutions To Complex Problems
People may not always believe what you say, but they will believe what you do.
One of the most memorable case studies on Japanese Management was the case of the empty soap box, which happened in one of Japan's biggest cosmetics companies. The company received a complaint that a consumer had bought a soap box that was empty. Immediately the authorities isolated the problem to the assembly line, which transported all the packaged boxes of soap to the delivery department. For some reason, one soap box went through the assembly line empty. Management asked its engineers to solve the problem. Post-haste, the engineers worked hard to devise an X-ray machine with high-resolution monitors manned by two people to watch all the soap boxes that passed through the line to make sure they were not empty. No doubt, they worked hard and they worked fast but they spent a whopping amount to do so. But when a rank-and-file employee in a small company was posed with the same problem, he did not get into complications of X-rays, etc., but instead came out with another solution. He bought a strong industrial electric fan (which was much cheaper than X ray machine) and pointed it at the assembly line. He switched the fan on and as each soap box passed the fan, it simply blew the empty boxes out of the line.
Learning.....Always look for simple solutions. Devise the simplest possible solution that solves the problems.
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Amazing Slideshows @ slides.humourbox.info
One of the most memorable case studies on Japanese Management was the case of the empty soap box, which happened in one of Japan's biggest cosmetics companies. The company received a complaint that a consumer had bought a soap box that was empty. Immediately the authorities isolated the problem to the assembly line, which transported all the packaged boxes of soap to the delivery department. For some reason, one soap box went through the assembly line empty. Management asked its engineers to solve the problem. Post-haste, the engineers worked hard to devise an X-ray machine with high-resolution monitors manned by two people to watch all the soap boxes that passed through the line to make sure they were not empty. No doubt, they worked hard and they worked fast but they spent a whopping amount to do so. But when a rank-and-file employee in a small company was posed with the same problem, he did not get into complications of X-rays, etc., but instead came out with another solution. He bought a strong industrial electric fan (which was much cheaper than X ray machine) and pointed it at the assembly line. He switched the fan on and as each soap box passed the fan, it simply blew the empty boxes out of the line.
Learning.....Always look for simple solutions. Devise the simplest possible solution that solves the problems.
--
Amazing Slideshows @ slides.humourbox.info
Wealthy vs Poor
Here are some of the "words of wisdom".
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- Wealthy people believe, "I create my life." Poor people believe, "Life happens to me."
- Wealthy people play the money game to win. Poor people play the money game to not lose.
- Wealthy people are committed to being rich. Poor people want to be rich..
- Wealthy people think big. Poor people think small.
- Wealthy people focus on opportunities. Poor people focus on obstacles.
- Wealthy people admire other rich and successful people. Poor people resent rich and successful people.
- Wealthy people associate with positive, successful people. Poor people associate with negative or unsuccessful people.
- Wealthy people are willing to promote themselves and their value. Poor people think negatively about selling and promotion.
- Wealthy people are bigger than their problems. Poor people are smaller than their problems.
- Wealthy people are excellent receivers. Poor people are poor receivers.
- Wealthy people choose to get paid based on results. Poor people choose to get paid based on time.
- Wealthy people think "both". Poor people think "either/or".
- Wealthy people focus on their net worth. Poor people focus on their working income.
- Wealthy people manage their money well. Poor people mismanage their money well.
- Wealthy people have their money work hard for them. Poor people work hard for their money..
- Wealthy people act in spite of fear. Poor people let fear stop them.
- Wealthy people constantly learn and grow. Poor people think they already know.
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Monday, April 21, 2008
Mirror
One day all the employees reached the office and they saw a big notice on the door on which was written:
'Yesterday the person who has been hindering your growth in this company passed away. We invite you to join the funeral in the room that has been prepared in the gym'.
In the beginning, they all got sad for the death of
one of their colleagues, but after a while they
started getting curious to know who was that man who hindered the growth of his colleagues and the company itself. The excitement in the gym was such that security agents were ordered to control the crowd within the room.
The more people reached the coffin, the more the excitement heated up. Everyone thought: 'Who is this guy who was hindering my progress? Well, at least he died!'. One by one the thrilled employees got closer to the coffin, and when they looked inside it they suddenly became speechless. They stood nearby the coffin, shocked and in silence, as if someone had touched the deepest part of their soul. There was a mirror inside the coffin: everyone who looked inside
it could see himself.
There was also a sign next to the mirror that said:
'There is only one person who is capable to set limits to your growth: it is YOU. You are the only person who can revolutionize your life. You are the only person who can influence your happiness, your realization and your success. You are the only person who can help yourself. Your life does not change when your boss changes, when your friends change, when your parents change, when your partner changes, when your company changes. Your life changes when YOU change, when you go beyond your limiting beliefs, when you realize that you are the only one responsible for your life. 'The most important relationship you can have is the one you have with yourself'
Examine yourself, watch yourself. Don't be afraid of difficulties, impossibilities and losses: be a winner, build yourself and your reality. It's the way you face Life that makes the difference.
--
The Best Videos @ videos.humourbox.info
'Yesterday the person who has been hindering your growth in this company passed away. We invite you to join the funeral in the room that has been prepared in the gym'.
In the beginning, they all got sad for the death of
one of their colleagues, but after a while they
started getting curious to know who was that man who hindered the growth of his colleagues and the company itself. The excitement in the gym was such that security agents were ordered to control the crowd within the room.
The more people reached the coffin, the more the excitement heated up. Everyone thought: 'Who is this guy who was hindering my progress? Well, at least he died!'. One by one the thrilled employees got closer to the coffin, and when they looked inside it they suddenly became speechless. They stood nearby the coffin, shocked and in silence, as if someone had touched the deepest part of their soul. There was a mirror inside the coffin: everyone who looked inside
it could see himself.
There was also a sign next to the mirror that said:
'There is only one person who is capable to set limits to your growth: it is YOU. You are the only person who can revolutionize your life. You are the only person who can influence your happiness, your realization and your success. You are the only person who can help yourself. Your life does not change when your boss changes, when your friends change, when your parents change, when your partner changes, when your company changes. Your life changes when YOU change, when you go beyond your limiting beliefs, when you realize that you are the only one responsible for your life. 'The most important relationship you can have is the one you have with yourself'
Examine yourself, watch yourself. Don't be afraid of difficulties, impossibilities and losses: be a winner, build yourself and your reality. It's the way you face Life that makes the difference.
--
The Best Videos @ videos.humourbox.info
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