Keep your back, stomach, and leg muscles strong and flexible to help prevent low back pain .
Low back pain often occurs due to overuse, strain or injury. This includes too much bending, twisting, lifting, and even too much sitting.
Kids' backpacks should weigh no more than 10 - 15% of their body weight.
Organize the contents of the backpack by placing the heaviest items closest to the back. Some students have two sets of books so as not to have to carry the heavy books to and from school.
Athletes need to drink 4-6 ounces of water for every 15-20 minutes of exercise.
That can add up to a lot of water! While some people prefer the taste of water over other drinks, most people find it relatively bland and will stop drinking water before becoming fully hydrated. Water is the best, but it only helps you if you drink it. Read the complete report on Hydration and Energy Bars!
If you experience headaches or eyestrain at the computer you should check for glare.
Turn off your monitor and observe what is reflected in your screen. The best way to get rid of glare is to eliminate the source. Tilting and repositioning your monitor, turning off lights or closing blinds on windows may help reduce the glare. If not you can use a glare screen.
Keep your head straight or tilted slightly downward while using your computer.
Your monitor should be positioned directly in front of you during computer work. When space constraints are an issue consider adding an articulating keyboard tray. Repeatedly turning your head or holding it in awkward positions places strain on your neck muscles.
Too little of a good thing
Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body's rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours.
Are both your feet planted on the ground?
While
sitting at your computer have you ever sat on your leg or rested your legs on the base of your chair to get more comfortable? This awkward position can impede circulation. If you find yourself doing this it may be because you don’t have proper foot support. Try lowering your chair to allow your feet to be flat on the ground or adding a footrest. Improved circulation will improve your comfort throughout the day.
To snack or not to snack.
When you find yourself reaching for a snack-WAIT! Are you really even hungry? Or are you simply snacking out of habit? Next time you find yourself gravitating toward a junk food fix, do a short burst of physical activity like a dozen jumping jacks, 15 crunches and then ask yourself if you really need those extra calories.
Water is needed for every function of your body, including the burning of fat!
Try drinking a big glass of water in the morning, before meals, while exercising, and before bed. Drink up - it's good for you.
A great way to burn off excess fat is to
walk or jog for as little as 15-20 minutes first thing in the morning. Performing a calorie-burning activity right when you wake up is more effective since your body is depleted of calories, and is forced to pull energy from fat stores. Our personal trainers can help you identify your ideal target heart rate for maximum fat burn.
Eating protein after activity helps repair
fatigued muscle tissues and replace energy stores that were just expended. Try having half of a peanut butter and jelly sandwich, trail mix, yogurt with fresh fruit, or a smoothie. These foods provide carbohydrate, protein and healthy fats - exactly what your body needs after a workout.
Good posture will increase blood flow
to your muscles and body allowing you to move and think efficiently for longer periods of time. You will not fatigue as quickly because you are supported with good posture. You will become naturally efficient and won't have to work as hard to accomplish your tasks.
Fat free foods, when eaten in excess, will still be stored as fat!
Fat free cookies and crackers are made up of a whole lot of SUGAR! Yep, the secret is out! Sugar is just as fattening of a substance as fat itself, when eaten in excess.
During your workouts do exercises that incorporate compound movements rather than simple ones.
This will not only help in burning more calories, but will also tone more muscle at once! A few good compound movement exercises include: squats, clean and press, dead lifts, bent over rows, and lunges.
Eating small meals every 2-3 waking hours will increase your metabolism and reduce fat storage.
Make sure that these are healthy meals containing balanced amounts of protein, carbohydrates and fat.
Eat complex carbohydrates instead of
simple sugars for a leaner body.
Your body
is in constant need of carbohydrates to
be converted into glucose and used as fuel.
When your body has extra glucose it will
be
stored as fat for later use. Complex carbohydrates,
such as whole grains, legumes, and vegetables,
take longer to break down into glucose, and
will therefore be less likely to be stored
as fat than simple carbohydrates such as
table sugar, or fruit sugar.
When lifting weights,
try slowing down the speed at which you lower
the weight.
Lowering weight in a
controlled manner will
add strength and tone to your muscles and
decrease the chance of an injury.
|
