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Final List!

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Final List!

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Deep discount currently available through ADP LifeMart for the #1 app for meditation and sleep!

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Important Information

You will receive an email with the promotion code and redemption instructions.

Calm 1-Year Subscription is valid for one year from activation. Limit one active subscription at any given...

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Important Information You will receive an email with the promotion code and redemption instructions. Calm 1-Year Subscription is valid for one year from activation. Limit one active subscription at any given...

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Resources for Mental Health - Tampa Bay Mental Health

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Tampa Bay Mental Health PO Box 130736 Tampa, FL 33681

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Work-Life Employee Assistance Program

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Full Body Stretching Routine | Intermediate to Advanced

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20 MIN STRETCHING EXERCISES FOR FLEXIBILITY | Full Body Stretch | Intermediate | Relaxing Music

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20 Minute Beginner Flexibility Routine V2! (FOLLOW ALONG)

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*Listen to your body, make modifications or omissions as needed!* There is no need to push yourself past your limit if your body cannot handle a certain position.

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*Listen to your body, make modifications or omissions as needed!* There is no need to push yourself past your limit if your body cannot handle a certain position.

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Make sure to warm-up before beginning your stretch session. You want to get your muscles warm before sinking into static stretches to prevent injury. Try five minutes of the warm up options from resistance training last week (high-knee runs, jumping jacks, arm circles).

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Fascia is a 3-dimensional connective tissue interconnecting every cell, muscle, ligament, bone, and organ in the body. Fascia comprises of both elastin and collagen fibres surrounded by a viscous material called the ground substance. The two fibre types allow the fascia to be strong yet highly elastin giving it the ability to move, generate and absorb force, and at times, be the source of pain and dysfunction. The fascia is categorised into the superficial layers, the deeper fascia, and visceral fascia (organs), providing support and functionality to the muscles, tendons, ligaments, and bones as the body adapts under demand.

Fascia contains more mechanoreceptors than any other system in the body. Mechanoreceptors are sensory nerve centres that allow the body to register and respond to pressure and mechanical changes in the body.

Historically the fascia was always seen as simply a 'filler' in the body. A substance that would be removed and discarded by anatomists during dissections as an obstacle in the way of seeing muscles, ligaments and bones. Today the fascial network is considered a singular system, a continuous structure that exists from head to toe without interruption. You can begin to see that each part of the entire body is connected to every other part by the fascia. In turn, tightness and dysfunction in any structure of the body will involve an element of fascia restriction.

What can you do about it?

Myofascial Release is effective in alleviating the symptoms of:

Poor posture

Muscle and joint pain

Headaches

Back pain

Injuries due to poor shoulder or hip alignment

A form of body work, Myofascial Release (MFR) is a safe and effective hands on therapy that returns the integrity back to the fascia and its connection to the surrounding structures. Hands on pressure is applied slowly and in a deliberate direction that stretches and 'melts' the stuck down fascia. The pace and depth at which the therapist works is a vital factor, the fascia cannot be forced as it will naturally meet that force in return. Hence the MFR therapist provides a sustained, gentle pressure allowing the fascia to elongate naturally and return to its normal resting length, restoring health and providing results that are both measurable & functional.

See the video below for an example:
Written By Absolute's Soft Tissue Therapist James Meredith

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An Introduction To Myofascial Release: Everything Really Is Connected

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Fascia is a 3-dimensional connective tissue interconnecting every cell, muscle, ligament, bone, and organ in the body. Fascia comprises of both elastin and collagen fibres surrounded by a viscous material called the ground substance.

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Flexibility is one of the five components of fitness, so stretching should be an integral part of every workout program. Here are ACE's Top 10 Reasons for why you should always take the time to stretch:

1. Decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion, which may also slow the degeneration of your joints.

2. May reduce your risk of injury. A flexible muscle is less likely to become injured if you have to make a sudden move. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your body's muscles during various activities.

3. Helps relieve post-exercise aches and pains. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.

4. Improves posture. Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture.

5. Helps reduce or manage stress. Well-stretched muscles hold less tension and, therefore, can help you feel less stressed.

6. Reduces muscular tension and enhances muscular relaxation. Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Stretching allows your muscles to relax.

7. Improves mechanical efficiency and overall functional performance. Because a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.

8. Prepares the body for the stress of exercise. Stretching prior to exercise allows your muscles to loosen up and become better able to withstand the impact of the activity you choose to do.

9. Promotes circulation. Stretching increases blood supply to your muscles and joints, which allows for greater nutrient transportation and improves the circulation of blood through your entire body.

10. Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your risk of low-back pain.

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Flexibility is one of the five components of fitness, so stretching should be an integral part of every workout program. Here are ACE's Top 10 Reasons for why you should always take the time to stretch: 1. Decreases muscle stiffness and increases range of motion.

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Final List!

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If you've ever done crunches to get six-pack abs or leg lifts to get thin thighs (and haven't we all?), you've fallen prey to the myth of spot reduction. This myth suggests that doing specific exercises for specific body parts will help you lose body fat there. But, the truth is, how and where we lose fat depends on, among other things, genetics, hormones, and age.

Myth 1: I Can Reduce Fat Around the Abs or Thighs With Specific Exercises

If you want to lose fat around the thighs or belly, you have to create a calorie deficit (through exercise and diet), lose body fat and see how your body responds. What you'll find is that wherever you store excess fat is that last place you'll lose it. For women, that's often the hips, thighs and lower belly and for men, it's often the belly and waist.

One reason this myth is still hanging around is that of how aggressively it's perpetuated by the infomercials, diets, and magazines promising thin thighs, flat abs and other extreme results for very little work.

Instead of wasting money on false promises and silly gadgets, try a healthier approach so that you can get your best body rather than an idealized body that always seems out of reach:

A study done by the University of Massachusetts had 13 males do vigorous ab exercises for 27 days, and fat biopsies were taken both before and after the exercise. The results? Subjects decreased fat from different areas of the body, not just the abs.

Myth 2: To Tone My Muscles, I Should Use Lighter Weights and High Reps

This is another myth, what I call 'The Pink Dumbbell Myth' that is often perpetuated by magazines and infomercials, convincing us that we should use lighter weights (e.g., pink dumbbells) for higher reps to tone our bodies. There's also a belief that this approach somehow burns more fat and that women should lift weights this way to avoid getting big and bulky.

The truth is that this type of strength training doesn't burn more fat and the only way it will 'tone' your body is if you've created a calorie deficit that allows you to lose body fat. Using lighter weights for higher reps will help you increase muscular endurance and it does have a place in training routines, but that lean, defined look comes from losing body fat.

So, does that mean you shouldn't use the lightweight, high-rep approach with strength training? Not necessarily. How you lift weights depends on your goals and fitness level. But, for weight loss, it's great to use a variety rep and weight ranges.

Choosing Your Reps

For strength gains: 1-6 reps, heavy weights

For gaining muscle and size: 8-12 reps, medium-heavy weights

For endurance: 12-16 reps (or more), light-medium weights

No matter what range you choose, you should always lift enough weight that you can ONLY complete the desired reps. If you're doing 12 bicep curls, choose a weight that allows you to 12 reps with good form. If you can do more than that, increase your weight.

Using all three ranges, whether you use them each week, each month or change them every few weeks, is a great way to challenge your body in different ways.

Myth 3: For Fat Burning or Weight Loss, I Should Only Do Cardio Exercise

While cardio is important for burning fat and losing weight, it isn't the only type of exercise that can help you lose fat.

Strength training helps you preserve the muscle you have as well as increase your muscle mass and the more muscle you have, the more calories you'll burn all day long.

Why You Need Strength Training

Remember, muscle is more active than fat. In fact, a pound of muscle can burn anywhere from 10-20 calories a day while a pound of fat burns only 2-5 calories a day. And, don't forget, muscle is more dense than fat and takes up less space. That means when you lose fat and gain muscle, you'll be slimmer and trimmer.

Plenty of people, especially women, avoid strength training like the plague, either because they think they'll gain weight or because they like cardio better. But strength training has a number of benefits such as:

It builds lean muscle tissue.

It strengthens muscles, bones and connective tissue.

It keeps your body strong and injury-free for your cardio workouts.

It raises metabolism.

An effective fat loss program will include regular strength training and cardio workouts, done either separately or together, depending on your schedule and goals. Another important component is, of course, eating a healthy diet as well. By implementing all three components, you can maximize your weight loss and your health.

Myth 4: I Should Be Sore After Every Workout

How do you know if you've gotten a good strength training workout? A lot of people would measure their workouts by how sore they are the next day, but that isn't the best way to gauge your workout.

Soreness (often called delayed onset muscle soreness or DOMS)is normal if you're a beginner, if you've changed your usual routine or if you're trying new activities. But, that soreness should lessen over time and, if you're sore after every workout, you may need more recovery days or to reduce the intensity of your workouts to allow your body time to adapt and grow stronger.

Soreness is actually caused by small tears in your muscle fibers, which is how muscles respond when overloaded. Rest and recovery are essential for growing stronger and building lean muscle tissue. If you're sore after every workout, you may need more time to recover or you risk overtraining and injury.

How Do You Know if You're Getting a Good Workout?

Lift enough weight. When strength training, you always want to choose a weight heavy enough that you can only complete the desired number of reps. If you stop at the end of a set and realize you could do more, increase your weight so that the last rep is difficult, but not impossible to complete.

Work out all your muscle groups. Whether you do a total body workout or a split routine, make sure you hit all your muscle groups 2-3 times each week, with at least one exercise per muscle group (more if you're more advanced).

Change your program. Make sure you change your routine every 4-6 weeks to avoid plateaus.

To help mitigate soreness, you should warm up before your workout and cool down and stretch the muscles you've used after the workout.

Myth 5: Strength Training Makes Women Big and Bulky

This is another popular myth that persists despite the fact that women typically don't have the number of hormones (namely, testosterone) necessary to build huge muscles. In fact, even men struggle to gain muscle which is one reason steroids are such a popular drug with men who want to build big muscles.

This myth goes hand in hand with myth #2, convincing women that strength training is for men and that, if they do lift weights, they should stick with the pink dumbbells.

Nothing could be further from the truth.

Why Women Need to Lift Heavy

Lifting heavy weights can benefit both men and women and, in fact, challenging your body with heavy weights is the only way you'll really see results and get stronger. I've been lifting heavy weights for years and have never even come close to looking like a bodybuilder. Most women who lift weights would agree. Remember, muscle takes up less space than fat. When you add muscle, that helps you lose fat (along with your cardio and healthy diet, of course), which means you'll be leaner and more defined.

If you're still reluctant to lift weights because you've never tried and you have no idea where to start, try the Total Body Strength for Beginners workout, which starts you out with the basics of a solid strength program.

Myth 6: I'm Too Old to Lift Weights

Of course, if you have medical issues or conditions you would need to visit the doctor to get clearance but, beyond that, there's no age limit on beginning a strength program and, even better, the improvements you see will make your life better.

The Benefits of Exercise

Better functioning

Improved balance and coordination

Greater strength and flexibility

Weight management

More confidence

Reduced risk of falling down

Building strong, lean muscle

In fact, the risks associated with not exercising and lifting weights are much greater than a safe, effective strength program. In fact, without exercise, we could lose 3-5% of our muscle mass per decade after age 40, what experts call sarcopenia. This loss of muscle doesn't just cause weight gain, but it also contributes to reduced functionality and strength.

You don't have to spend hours lifting heavy weights to get the benefits, either.

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If you've ever done crunches to get six-pack abs or leg lifts to get thin thighs (and haven't we all?), you've fallen prey to the myth of spot reduction. This myth suggests that doing specific exercises for specific body parts will help you lose body fat there.

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A few weeks ago, I wrote a piece on how I transformed my body over the course of a year. It focused on what I did in the kitchen, what I did at the gym, and my mindset during the process. The piece has received a fair amount of attention: at the time of this writing, it has 274,000 views, 75,000 reads, 16,400 claps, and 87 comments.

Those comments have covered the fll range of possible responses. Most were positive, some were negative. Some thanked me for providing inspiration or useful information. Some shared their view or insights they have gained from their own health and fitness journeys. Some asked questions. The most common question, by far, was

What about cardio? What did you do for cardio?

No one expressly stated why they were asking this question or articulated their view on the role that cardio plays in fitness. I have tried to interpret and respond to each of these comment charitably and have assumed that each comment came from a place of sincerity.

Some probably simply wondered what cardio, if any, I did during the year. Some probably came from a sincerely held belief that that kind of bodily transformation can only be done with cardio. Some may have been gently hinting at their belief that cardio is essential for health.

All of these are valid questions and points and worthy of engagement. But first, I want to address something that I find troubling. The questions seem to be premised on an assumption that all exercise falls into one of two camps - either cardio or resistance training- and that any given form of exercise self-evidently falls into exactly one of these two categories. It's probably worth investigating this assumption.

So what is cardio, anyway? Cardio is simply any activity that requires an elevated heart rate and breathing rate to sustain. Our muscles require oxygen to function, so when we start using them hard enough and for long enough, we start breathing faster to get more oxygen into the system and our heart starts beating faster to pump that oxygen out to the muscles for them to use. Anything that engages this process is cardio. It can be climbing a fight of stairs, hiking up a mountain, running a marathon, getting after it on the elliptical, and countless other activities.

Including lifting weights. Lifting weights repeatedly requires a lot of work from our muscles, which means they start demanding oxygen, which means we start breathing faster and our hearts start pumping faster. And as we just saw, that's cardio.

Anyone who doubts this can easily confirm it by lifting weights and paying attention to their breathing and pulse. If you're using compound lifts and progressive overload, your body is going to be using lots of muscles more intensively than it ever has before. This requires lots of oxygen and you'll be huffing and puffing and your heart will be racing to get that oxygen out to the muscles.

My AppleWatch regularly tells me that my heart rate is between 150 and 160 beats per minute while weightlifting. This is well within the target heart rate of activities people think of more traditionally as "cardio."

There are still plenty of valid points and questions on the topic of cardio versus weightlifting (not to imply that they're opposed to each other). My point is simply that it's not as black and white as we may think and that there can be overlap between the two. Below are some thoughts and observations about that overlap.

But cardio is better for your heart and your health, right?

Probably not. As we've already seen, weightlifting definitely counts as cardio if you're doing it at a pace and intensity that raises your heart rate and breathing rate. And there are a lots and lots and lots of studies showing that weightlifting provides benefits to your heart health - probably in excess of the benefits of what is traditionally thought of as cardio.

Cardio for weight loss and weight lifting to gain muscle, right?

Not quite. Since weightlifting is cardio, it's very effective for weight loss. But with the added bonus of building muscle. Most exercise traditionally thought of as cardio doesn't build much muscle, at least not like weightlifting does.

It doesn't really matter if you're consistent, right?

Of course consistency is important! But so is improvement - pushing our bodies to do more than they were able to yesterday. This is why progressive overload is so important. With most exercises traditionally thought of as cardio, the only reasonable way to engage in progressive overload is to go for longer periods of time. For example, you can go on a longer jog. But at some point, it becomes unreasonable to go for longer jogs - there are only so many hours in the day! But in the weight room, continuing progressive overload is much more achievable without sucking up more and more time. It simply requires adding a little more weight each session or doing an extra rep.

But cardio burns more calories than weightlifting, right?

It depends on a whole lot of factors. But if you're engaging in progressive overload with weightlifting and aren't taking too long of breaks, there's no reason it won't burn as many calories as a comparable jog. But there's more. When we workout, our bodies continue burning calories at an elevated rate even after we're done. Some people call it the afterburn effect. And there's evidence that the afterburn effect is stronger after weightlifting than after activities traditionally thought of as cardio.

So there's my answer to the most common question I got. It probably isn't helpful to think of cardio on one hand the weightlifting on the other hand. I basically just did weightlifting in the gym for a year and got tremendous results. Because it is cardio.

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A few weeks ago, I wrote a piece on how I transformed my body over the course of a year. It focused on what I did in the kitchen, what I did at the gym, and my mindset during the process. The piece...

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Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. Australia's physical activity and sedentary behaviour guidelines recommend that adults do muscle strengthening activities on at least two days each week.

Vary your progressive resistance training program every six to eight weeks to maintain improvement. Variables that can impact on your results include:

sets

repetitions

exercises undertaken

intensity (weights used)

frequency of sessions

rest between sets.

If you vary your resistance training program through the number of repetitions and sets performed, exercises undertaken and weights used, you will maintain any strength gains you make.

Examples of resistance training

There are many ways you can strengthen your muscles, whether at home or the gym.

Different types of resistance training include:

free weights - classic strength training tools such as dumbbells, barbells and kettlebells

medicine balls or sand bags - weighted balls or bags

weight machines - devices that have adjustable seats with handles attached either to weights or hydraulics

resistance bands - like giant rubber bands - these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement

suspension equipment - a training tool that uses gravity and the user's body weight to complete various exercises

your own body weight - can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work.

Health benefits of resistance training

Physical and mental health benefits that can be achieved through resistance training include:

improved muscle strength and tone - to protect your joints from injury

maintaining flexibility and balance, which can help you remain independent as you age

weight management and increased muscle-to-fat ratio - as you gain muscle, your body burns more kilojoules when at rest

may help reduce or prevent cognitive decline in older people

greater stamina - as you grow stronger, you won't get tired as easily

prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity

pain management

improved mobility and balance

improved posture

decreased risk of injury

increased bone density and strength and reduced risk of osteoporosis

improved sense of wellbeing - resistance training may boost your self-confidence, improve your body image and your mood

improved sleep and avoidance of insomnia

increased self-esteem

enhanced performance of everyday tasks.

Basic principles of resistance training

Resistance training consists of various components. Basic principles include:

program - your overall fitness program is composed of various exercise types such as aerobic training, flexibility training, strength training and balance exercises

weight - different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body weight or rubber band will be used for different exercises during your strength training session

exercise - a particular movement, for example a calf-raise, is designed to strengthen a particular muscle or group of muscles

repetitions or reps - refers to the number of times you continuously repeat each exercise in a set

set - is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats then rest muscles before doing another 15 squats

rest - you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken

variety - switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen

progressive overload principle - to continue to gain benefits, strength training activities need to be done to the point where it's hard for you to do another repetition. The aim is to use an appropriate weight or resistant force that will challenge you, while maintaining good technique. Also, regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets and repetitions, help to make sure you progress and improve

recovery - muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.

Resistance training for beginners

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or safety net to help decide if the potential benefits of exercise outweigh the risks for you.

Print a copy of Fitness Australia's adult pre-exercise screening tool and discuss it with your doctor, allied health or exercise professional.

The Australian Physical Activity and Sedentary Behaviour Guidelines recommend that you undertake strength building activities at least two days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, core, shoulders, and arms).

Starting resistance training

It is important to pay attention to safety and form in order to reduce the risk of injury. A registered exercise professional can help you develop a safe and effective program.

To start, a typical beginner's strength training program involves:

eight to ten exercises that work the major muscle groups of the body and are performed two to three times per week

beginning with one set of each exercise, comprising as few as eight repetitions (reps), no more than twice per week.

Your aim is to gradually increase to two to three sets for each exercise - comprising eight to 12 reps, every second or third day. Once you can comfortably complete 12 reps of an exercise, you should look at progressing further.

Warming up before resistance training

Warm up your body before starting your strength training exercises. Start with light aerobic exercise (such as walking, cycling or rowing) for around five minutes in addition to a few dynamic stretches. Dynamic stretching involves slow controlled movements through the full range of motion.

Advanced resistance training

To get the most gain from resistance training, progressively increase the intensity of your training according to your experience and training goals. This may mean increasing the weight, changing the duration of the contraction (the time during which you sustain holding the weight at your muscle's maximum potential), reducing rest time or increasing the volume of training.

Once you've been doing resistance training regularly for four to six weeks, you can progressively increase the intensity of your training as your muscles adapt.

Research suggests that expert supervision and instruction may improve your results as it will ensure you practice proper technique and follow safety principles. If you experience any discomfort or pain, contact a health professional before progressing with your program.

Repetitive maximum (RM) and resistance training

The best way to develop muscle strength is for the muscle to contract to its maximum potential at any given time - maximal voluntary contraction (MVC). In resistance training, MVC is measured by the term XRM, where RM is the maximum number of repetitions that can be completed with a given resistance or weight. X is the number of times a certain weight can be lifted before the muscle fatigues.

It is the RM range that determines what type of improvements the muscles will make. The optimal range for improving muscle strength is 8-12 RM for a beginner and 2-6 RM for the more advanced.

For example, the formula 7RM means the person can lift the weight (let's say 50 kg) seven times before the muscles are too fatigued to continue. Higher weights mean lower RM - for example, the same person could possibly lift a 65 kg weight, but fewer than seven times.

Lower weights typically result in a higher RM - for example, the same person could lift a 35 kg weight about 12 times before muscle fatigue sets in. MVC principles can help you gain the most benefit from your workouts. A good rule of thumb is to only increase the weight between two and10 per cent once you can comfortably do two repetitions above the maximum.

Applying MVC to meet advanced resistance training goals

The principles of strength training involve manipulation of the number of repetitions (reps), sets, tempo, exercises and force to overload a group of muscles and produce the desired change in strength, endurance, size or shape.

Specific combinations of reps, sets, exercises, resistance and force will determine the type of muscle development you achieve. General guidelines, using the RM range, include:

muscle power: 1 - 6 RM per set, performed explosively

muscle strength/power: 3 - 12 RM per set, fast or controlled

muscle strength/size: 6 - 20 RM per set, controlled

muscle endurance: 15 - 20 or more RM per set, controlled.

Muscle recovery during advanced resistance training

Muscle needs time to repair and grow after a workout. Not giving your muscles enough time to recover means they will not get bigger or stronger. A good rule of thumb is to rest the muscle group for at least 48 hours.

Once you have sufficient experience in resistance training, and with the support of a qualified allied health or exercise professional, you might like to consider a split program. For example, you could work your upper body on Mondays and Fridays, and your lower body on Wednesdays and Sundays.

Gaining strength from advanced resistance training

Most beginners experience a rapid increase in strength, followed by a plateau or levelling-out of strength improvements. After that, gains in muscle strength and size are hard-earned.

When you start resistance training, most of your initial increase in strength is due to a phenomenon called neural adaptation. This means that the nerves servicing the muscles change their behaviour. The nerves are thought to fire more frequently (prompting increased muscle contraction) and more motor units are recruited to perform the contraction (a motor unit is the nerve cell and its associated muscle fibres). This means you become stronger, but the muscles remain the same size - you've hit the plateau.

In time, muscle cells respond to continuous resistance training by increasing in size (hypertrophy), so don't be discouraged by reaching the plateau - it is actually an encouraging sign that gains in muscle size are soon to follow. Various techniques may help you shorten the plateau period.

Varying your workouts can help you push past a plateau. The theory of variation is that you can coax growth and strength from your muscles by surprising them with a range of different stresses. The muscles will respond in size and strength as they are forced to adapt.

Be guided by your gym instructor or personal trainer, but suggestions include:

Increase the number of repetitions.

Increase your workout by 10 or 15 minutes.

Increase the frequency of workouts, keeping in mind that each muscle needs at least 48 hours of recovery time. Once you are more experienced, you may like to consider splitting body parts over the different days of the week - for example, chest, shoulders and triceps in session one, back, biceps and abdominal muscles in session two, and legs in session three.

Switch to different exercises - for example, focus on exercises that use multiple muscle groups and that are functional or specific in nature, meaning that they relate to activities of daily living or sporting requirements.

Increase the weight by about five to 10 per cent.

Cross-train with other activities such as swimming or running.

Change your workout about every four to eight weeks to keep your muscles guessing.

Where to get help

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gaining strength from advanced resistance training

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muscle recovery during advanced resistance training

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repetitive maximum and resistance training

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resistance training and neural adaptation

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Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so.

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Final List!

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Final List!

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How to build a better smoothie, according to a nutritionist

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How to build a better smoothie, according to a nutritionist

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If you're turning to smoothies as part of your strategy to lose weight or take your healthy eating up a notch, your menu may need a little attention. Done right, smoothies can make nutritious sense, packing satisfying ingredients along with fiber, vitamins, minerals and other health-protecting substances. But even some of the most healthful smoothie ingredients can add up to a lot of calories and therefore, interfere with your weight loss goals - or worse, lead to unintentional weight gain. Read on to find out if you're making some common smoothie mistakes, discover how to build the best smoothie and find nutritionist-approved recipes to get your smoothie-making up to speed.

Whether blending a smoothie or smoothie bowl, here are some common traps you'll want to avoid.

You sip your smoothie with breakfast. If your smoothie contains protein powder, Greek yogurt, nut butters, and the like, there's a good chance it contains enough calories to replace your meal rather than accompany it. If you enjoy a smoothie alongside your morning eats, you may want to reconsider your smoothie recipe to lighten your breakfast calorie load.

You add too much fruit. Though fruit is a healthy smoothie ingredient, you can get too much of a good thing -i n the form of calories and carbs. A general rule of thumb is to stick to around 1 cup of fruit per smoothie. That's about a serving. Putting a few different fruits in your blender can easily add up to much more so if you're mixing fruits, keep an eye on the total amount.

You're not keeping tabs on added sweeteners. Be it maple syrup, honey, agave, coconut sugar, or any other form of added sugar, too much sweetener is where many smoothies go astray. Other added sugars may come in the form of plant-based milks (sometimes even in original varieties) and flavored yogurts. Since fruit is naturally sweet, see if you can get by with just a hint of added sugar, if any.

You're adding too many "boosters." Nut butters, chia seeds, and protein powders can all be great smoothie additions, but like other smoothie ingredients, it's possible to go overboard. A tablespoon of either peanut or almond butter has about 100 calories; protein powders often start in the 100-calorie range; and chia, flax, or hemp seeds get you to the 100-calorie mark in two or three tablespoons. If you aren't careful with your add-ins, the calories can add up quickly.

Though calorie needs vary depending on age, weight, hormones, activity levels, and more, as a rule of thumb, most of us do well with snacks that contain fewer than 200 calories; a 300- to 450-calorie breakfast would cover most adults' needs. Here's how to get the most nutrition without driving the calories sky high.

Fruit. Start with 1 cup fresh or frozen fruit. Some great fruit bases include strawberries, blueberries, mangoes, bananas, pineapple, cherries and peaches.

Veggie. If you don't mind the green color, adding a handful of spinach or kale is a good way to bring more antioxidants to your drink. These greens also give your smoothie more body, but the flavor from the small serving is virtually undetectable when paired with fruit.

Protein. I usually go for about ½ to 1 cup plain, Greek yogurt, which has up to 24 g of this hunger-busting nutrient. You could also use cottage cheese, silken tofu, or legumes, like chickpeas. Another way to go is to use protein powder. If you're going this route, keep an eye on the labels and watch out for added or artificial sweeteners. You'll also want to take note of the protein source, especially if you're following certain dietary restrictions (like avoiding dairy or soy). Popular options include whey protein and pea protein, but you can also find almond protein, peanut protein, hemp protein, egg white protein, soy protein, brown rice protein, and others. When it comes to powders, simple ingredient lists are best. For example, Naked Nutrition's Naked Whey lists just one ingredient: Whey Protein Concentrate.

Plant-based fat. Nut butters, seeds (like chia, hemp or ground flax seeds), and avocados can make your smoothie extra filling, and depending on which one you choose, may bring heart-protecting omega-3 fatty acids or monounsaturated fats. But these additions also drive the calories up. Stick to about a tablespoon of seeds or nut butters or about a quarter of an avocado to avoid this issue.

Liquid: Your choices include milk, non-dairy milk, coconut water, iced coffee or tea, and juice. If you want to punch up the protein, go for milk or pea protein milk, which contain 8 to 10 grams per cup. If you're getting ample protein from another source, coconut water or almond milk are lighter ways to go. A splash of juice is a great way to add sweetness to your smoothie, but if you're going this route, be mindful of other sweeteners.

Flavor boosters: Flavorful sprinkles include cocoa powder, cinnamon, turmeric, ginger, and unsweetened matcha powder. These bring more complexity to your smoothie and can also bring other health benefits.

Grains. Some people like the addition of oats or other fiber-rich grains in their smoothies. In addition to providing more body, you'll get all the benefits of whole grains when you add them to your smoothie mixture or bowl.

Ice. I like to toss a handful of ice cubes in the blender because ice adds more volume (read: bigger smoothie), which makes my sips last longer. The cold sips also take more time to drink. The more you linger over your smoothie (or any other meal or snack), the more memorable, satisfying, and enjoyable it will be.

If you don't want to use the above formula to guide your smoothie-making, try some of these recipes. Note that the serving sizes vary so you'll want to keep an eye on that and adjust accordingly, depending on whether your smoothie is a snack, a meal or a side sip.

Blackberry and lime make a refreshing and antioxidant-rich combo, while banana (a smoothie staple) keeps it full-bodied. The mixture of protein and milk bring a satisfying dose of protein to this AM meal.

Sometimes it's satisfying to eat with a spoon, which is where smoothie bowls come into play. Plus, crunchy toppings bring another appetizing dimension.

You can use fresh or frozen peaches in this delectable smoothie, which gets its creaminess from the avocado. This treat would be a great between-meal tide-me-over that's rich in fruits and veggies to help you meet your daily needs.

This smoothie recipe has loads of flavor from fresh ginger and ground turmeric, along with the mango, orange, cucumber, and celery. Since it's light on protein, you may want to consider this a snack or experiment with your protein of choice.

Strawberry cheesecake? Yes, please! This decadent smoothie has just 5 good-for-you ingredients to get your day off to a great start.

This two-serving sipper is a delicious way to help you reach your daily fruit and veggie requirements. Like many smoothies, you could blend it into a drink or a smoothie bowl. If you want to make more of a meal out of it, add protein-rich enhancers, like protein powder or Greek yogurt.

This smoothie bowl packs 27 g of protein to power you through a long morning. Plus, wild blueberries are packed with antioxidants and fiber.

If a non-dairy smoothie is more your style, this one, with plant-based protein powder, makes a delicious and filling meal.

Cottage cheese provides the protein in this layered drink. It's made parfait-style so the smoothie and cottage cheese are kept separate-perfect for days when you want to dig in with a spoon.

For the kids, or the kid in you, why not whirl up a little strawberry milk? Unlike the one you may have grown up on, this snack gets its pink color and juicy flavors from actual strawberries.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

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How to build a better smoothie, according to a nutritionist

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If you're turning to smoothies as part of your strategy to lose weight or take your healthy eating up a notch, your menu may need a little attention. Done right, smoothies can make nutritious sense, packing satisfying ingredients along with fiber, vitamins, minerals and other health-protecting substances.

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1 cup Oat Milk
1/2 frozen banana
1 Tablespoon of Chia seeds
1 8oz pack of Jamba Barry Awesome Acai Protein Smoothie which contains blueberries,  cherries and acai flavored greek yogurt cubes.

Blend to desired thickness.

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This may be completed immediately following any video.

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Fast 5 Minute Cool Down and Stretching Workout for Busy People

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Why is cardiorespiratory endurance important?

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Why is cardiorespiratory endurance important?

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Cardiorespiratory endurance is an indication of a person's overall physical health. Cardiorespiratory endurance tests monitor how well the heart, lungs, and muscles perform during moderate to high-intensity exercise.

Increasing cardiorespiratory endurance improves oxygen uptake in the lungs and heart and can help a person sustain physical activity for longer.

Other names for cardiorespiratory endurance include cardiovascular fitness, cardiovascular endurance, and cardiorespiratory fitness.

In this article, we discuss what cardiorespiratory endurance is, how a person can measure it, and why it is important. We also look at how to improve cardiorespiratory endurance, including some examples of exercises.

Cardiorespiratory endurance measures how well the body performs during long periods of exercise. A person with high cardiorespiratory endurance can sustain high-intensity activities over an extended period without getting tired.

Measuring a person's cardiorespiratory endurance involves examining how well their body takes in and utilizes oxygen.

When a person inhales, their lungs fill up with air and some of the oxygen it contains passes into the bloodstream. This oxygen-rich blood then travels to the heart, which circulates it around the body to the tissues and organs that need it.

The muscles require an adequate supply of oxygen and other nutrients to work properly during high-intensity or extended periods of exercise. If the muscles do not get enough nutrients, waste products begin to accumulate and cause fatigue.

A person's level of cardiorespiratory endurance can directly affect their physical performance.

Tests that measure cardiorespiratory endurance include:

Metabolic equivalents

Metabolic equivalents (METs) refers to the ratio between the energy expended during physical activity and the energy expended while at rest. Finding a person's MET involves measuring how much oxygen their body uses at rest.

Maximum oxygen uptake

Maximum oxygen uptake (VO2 max) test determines the maximum amount of oxygen the body is capable of using during high-intensity activities, such as sprinting or biking.

The VO2 max test typically involves running on a treadmill or pedaling on a stationary bike as fast as possible. During the test, the person wears a chest strap or other body attachment that records their heart rate and a face mask that measures oxygen consumption.

Cardiorespiratory endurance indicates a person's level of aerobic health and physical fitness. This information can benefit everyone, not just professional athletes.

Having a high cardiorespiratory endurance generally means that a person can perform high-intensity exercise for longer.

People trying to lose weight may want to focus on increasing their cardiorespiratory endurance because doing higher-intensity aerobic activities can help a person burn more calories.

Scientific research also suggests some other potential health benefits from having an improved cardiorespiratory endurance. For example:

A 2017 study suggests that people with higher cardiorespiratory endurance are less likely to develop high blood pressure than those with a lower cardiorespiratory endurance.

In a 2015 study, researchers found a positive correlation between cardiorespiratory endurance levels and multitask performance among adults aged between 59 and 80 years.

Improving cardiorespiratory endurance may decrease the risk of coronary heart disease and all-cause mortality, according to a 2015 study.

People can improve their cardiorespiratory endurance through regular exercise.

The authors of a 2019 study reported that resistance training, endurance training, and high-intensity interval training led to improvements in cardiorespiratory endurance and muscular strength among adults who were aged 40-65 years old and who were not previously physically active.

A 2017 study investigated the effectiveness of a 12-week cross-circuit training program in students who were overweight and had intellectual disabilities. The researchers found participants who followed the training program had an improved exercise endurance, muscle strength, and body mass index.

The following exercises can help improve cardiorespiratory endurance, build muscle, and burn calories. People can perform these physical activities at home or add them to their gym routine.

Try doing these exercises in sets of 10-15 repetitions, or as many repetitions as possible for 1 minute with a 20-second break in between sets.

Jumping jacks:

1. Start by standing upright with legs together and arms at the sides of the body.

2. Jump up. While in the air, open the legs to spread the feet wide apart and raise the arms overhead.

3. While landing, bring the feet and arms back to the starting position.

Burpees:

1. Begin standing with the feet shoulder-width apart.

2. Bend the knees and place the hands on the floor in front to come down into a squat position.

3. Jump the legs out behind to get into the push-up position, shifting the body's weight onto the hands.

4. Jump the feet back into the squat position.

5. Jump up into the air with arms raised above the head.

6. Land back in the squat position.

Mountain climbers (running planks):

1. Start in the plank position, aligning the shoulders over the wrists and keeping the legs straight. Keep the back flat and the head aligned with the spine.

2. Engage the core muscles.

3. Bring the right knee towards the chest.

4. Switch legs by returning the right leg to the starting position and bringing the left knee towards the chest. This completes one repetition.

Side-shuffle touches:

1. Start in a standing position with the feet shoulder-width apart and the arms down by the sides.

2. Bend the knees and squat down.

3. Shuffle a shoulder-width to the right and then touch the floor outside the right foot with the fingertips of the right hand.

4. Shuffle a shoulder-width to the left and then touch the floor outside the left foot with the fingertips of the left hand.

5. This is one repetition.

Other exercises that can help improve cardiorespiratory fitness include:

running

power walking

dancing

jump rope

high-intensity sports, such as basketball and soccer

Cardiorespiratory endurance is a measure of how well the heart, lungs, and muscles perform during moderate to high-intensity physical activity.

Getting regular physical activity, especially aerobic exercise, can improve cardiorespiratory endurance. Aerobic exercises can help promote heart and lung health and improve how well the body circulates and utilizes oxygen.

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Cardiorespiratory endurance: Importance and how to improve

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Cardiorespiratory endurance is an indication of a person's overall physical health. Cardiorespiratory endurance tests monitor how well the heart, lungs, and muscles perform during moderate to high-intensity exercise. Increasing cardiorespiratory endurance improves oxygen uptake in the lungs and heart and can help a person sustain physical activity for longer.

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For the advanced athlete, please note there are no rest periods, only transitions. You may pause the video if needed for extra rest.

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20 MIN MORNING WORKOUT (NO EQUIPMENT BODYWEIGHT WORKOUT!)

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Some difficult movements, a mid-level option

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20 MIN FULL BODY HOME WORKOUT // No Equipment, No Noise

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Great for those who are just starting out!

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Low impact 20 minute HIIT workout - beginner/intermediate (H20 plan workout 1 )

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Whether you love it, hate it, or tolerate it, cardiovascular exercise is an essential aspect of any exercise program and overall health.

For example, when done consistently over time, running, has been shown to improve your quality of sleep, benefit brain health, stabilize blood sugar, and strengthen your knees.

Being aware of how much cardio you need, both as a beginner and to advance, can boost your chances of sticking to a cardio routine long term and reaping the health benefits that come with it.

Insider spoke to personal trainer and fitness research director for RunRepeat, Nicholas Rizzo, about how often you should do cardio, from beginners to more advanced, as well as the benefits gained from regular cardio exercise.

How often should you do cardio

It doesn't take much to gain the benefits from cardio. For example, even just ten minutes of running per week may provide a mood boost. But, to meet the recommended amount of weekly exercise, you'll need more than just 10 minutes of running per week.

The Department of Health and Human Services (DHHS) recommends that adults get 150 to 300 minutes (2.5 to 5 hours) of moderately-intensive activity each week. For beginners, it might be best to do this activity in short bursts. In fact, the DHHS says that adding more than 300 minutes of activity to your week can result in greater benefits for your brain, cancer prevention, and heart health. But first, you need to build the habit.

"Start by committing to 10 minutes of brisk walking daily. It's simple, but the hardest part is just doing it consistently," says Rizzo. "As you get comfortable, start increasing the total minutes of brisk walking weekly by 5-10 minutes."

If you don't like walking or running, "consider other options like rowing machines, cycling, swimming, calisthenics, and plyometrics. For less traditional forms of cardio, try using weighted push/pull sleds, tire flips, heavy farmers walks, weighted lunges for distance, or battle ropes," says Rizzo. The most important thing is to find a cardio activity you enjoy.

Once you've built up to about 25 minutes of fast-paced walking, or other activity, per day, you've reached the minimum recommendation. Then, once you've built the habit and you're consistently exercising, you can then take steps to progress even farther.

How to progress your cardio workouts

"When you are getting a consistent 30 minutes of solid walking in a day, that is a great base to take it to the next level with one day for more intense cardio like sprint interval training," says Rizzo.

One way to step up your workouts is to start by measuring them with a 1-10 difficulty scale. One being very light intensity - like a 2-3 mph walk - and 10 being extremely intense - like a full out sprint.

When you're ready to step it up, start by increasing the intensity by 10 percent per week, or one notch on the difficulty scale. For example, once you can sustain a cardio workout that's at a 3-4 difficulty level - you should still be able to talk without too much difficulty - for 30 minutes at a time, then try adding high-intensity intervals.

These short, high-intensity intervals, should be at around a 5 on the difficulty scale and last for up to 60 seconds at a time. Follow those up with a recovery phase of lower-intensity intervals that last about 3 minutes. After you can complete 4-5 of these intervals at a time, you can start to focus on shortening the recovery phase to 60 seconds, so your recovery phase is as long as your high-intensity phase.

After that, you can start to increase the intensity from a 5 to 6 and beyond. But if you are feeling overly fatigued, moody, have trouble sleeping, are agitated, have become injury prone, or experience a loss of appetite, you could be overtraining. In this case, back off and rest. Listen to your body, and make sure to take recovery days.

If running is your cardio of choice, some additional precautions to take as you progress are:

Be cautious of shin splints.

Take some time to make sure you are wearing the right shoes for your running style and feet.

Start doing preventative exercises ahead of time to help prevent shin splints.

Include some additional mobility and recovery exercises such as walking and gentle cycling throughout the week.

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How often should you do cardio to build endurance and improve health

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Whether you love it, hate it, or tolerate it, cardiovascular exercise is an essential aspect of any exercise program and overall health. For example, when done consistently over time, running, has been shown to improve your quality of sleep, benefit brain health, stabilize blood sugar, and strengthen your knees.

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Heart Disease Fast Stats (Data for the US)

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Heart Disease Fast Stats (Data for the US)

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Percent of office-based physician visits with coronary artery disease, ischemic heart disease, or history of myocardial infarction indicated on the medical record: 6.7%

Source: National Ambulatory Medical Care Survey: 2016 National Summary Tables, table 18 pdf icon [PDF - 793 KB]

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Percent of office-based physician visits with coronary artery disease, ischemic heart disease, or history of myocardial infarction indicated on the medical record: 6.7% Source: National Ambulatory Medical Care Survey: 2016 National Summary Tables, table 18 pdf icon [PDF - 793 KB]

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Learn about Cardiac output (CO) and why it's important to your heart health. Fair warning, this is a research publication, not a fun, easy read. Don't shoot the messenger. :)

https://www.ncbi.nlm.nih.gov/books/NBK470455/

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Final List!

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10 scary things that can happen when you get dehydrated

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10 scary things that can happen when you get dehydrated

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We all know that drinking enough water is important and most of us probably try to fit in our eight glasses a day when we can. That's a good thing because the consequences of dehydration can actually be pretty terrifying. If you don't keep your body hydrated, you could face a range of unpleasant side effects that go way beyond chapped lips and a dry mouth.

Here are some scary things that can happen when you get dehydrated.

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10 scary things that can happen when you get dehydrated

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We all know that drinking enough water is important and most of us probably try to fit in our eight glasses a day when we can. That's a good thing because the consequences of dehydration can actually be pretty terrifying.

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Water's Journey Through The Body

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Water is the Swiss Army Knife of the body. Take a multi-tool along on a road trip and you'll end up the resident handy-person of the trip. Similarly, take a drink from a bottle of water and kick off a long journey for said water to travel through the body during which time it will accomplish a number of important tasks.

So how long does it take for water to reach the bladder? The average person can process about 33.8 ounces of fluid per hour of the water you drink actually makes it to the bladder. Along the way, water will stop to perform many other necessary errands, making it crucial to drink healthier, filtered water that's free of harmful toxins and contaminants.

Water will act as a lubricant to organs, remove waste, regulate body temperature, and aid the body in nutrient absorption.

The best way to learn about the myriad of roles water plays in the body's daily functions is to discover where it goes when you drink it by tracking its journey from beginning to end.

Where does water go when you drink it?

Water's journey first begins in the mouth. The first big step in the process is the body registering hydration. After a few gulps of water, the brain will convince the body - prematurely - that the body has had enough to drink.

This is an important hydration mechanism because it takes a long time for the water that was drunk to reach cells and provide them with sufficient hydration. If the brain registered hydration only after cells received water, people would be drinking way more than the body really needs. The communication between the brain and mouth allows someone to stop drinking at the appropriate time, even if the water hasn't fully hydrated the system yet.

From there, water travels through the esophagus, which is a small pipe connected to the mouth, and lands in the stomach. A lot of people wonder "how long does it take for water to digest?", but one of the main differences between eating food and drinking water is that water is absorbed rather than digested. In the stomach, the process of water absorption to the bloodstream begins.

The amount of water absorbed in the stomach and how quickly water is absorbed depends, in part, on how much has been eaten. If someone is drinking water on an empty stomach, they are more likely to experience a faster rate of water absorption - as quick as 5 minutes after taking a drink. Whereas, if a person has eaten a lot of food before they drink water, the speed of absorption will slow down accordingly and absorption could take up to a few hours.

what functions does water serve in the body?

A majority of water's absorption into the bloodstream occurs after water passes through the stomach and into the small intestine. The small intestine, at , is the organ primarily responsible for water absorption through its walls and into the bloodstream. From here, water will travel to cells across the body, providing them with the hydration to perform daily functions efficiently.

One such task is filtering toxins. This is primarily the job of the kidneys, but to filter toxins efficiently, kidneys require a large amount of water. If the kidney does not receive enough water, it could lead to health concerns including kidney stones and other kidney-related diseases. Fortunately, one way the kidneys inform someone of whether they're providing their body with enough water is by concentrating the amount of water expelled through urine - thus changing the color of urine to bright yellow.

Another vital function of water is keeping brain cells hydrated to maintain cerebral functions. Without the appropriate level of hydration, that people experience impaired short-term memory function and visual motor skills.

how is water removed from the body?

Once the human body uses up all the water it needs to function efficiently, it begins the process of removing excess water.

Water leaves the body in four main ways: through the kidneys, skin, large intestine, and mouth.

The most high-profile exit strategy of water is through the kidneys via urine. Kidneys use water to filter toxins out of the body, but when the kidney has used as much as it needs; it gets rid of the rest through urine. This method of releasing water is incredibly useful to learn about levels of hydration, which can be discerned from the color of the urine.

This also ties back to the question "how long does it take water to reach the bladder?", as your hydration level determines how quickly your body will send water to your kidneys which then goes to the bladder once it gets processed as urine. If you're very hydrated, your body will send the excess water into the kidneys quickly because it's not needed elsewhere. If you're dehydrated, the water will be absorbed and sent to maintain vital functions before it eventually reaches the kidneys to remove toxins.

Another exit point for water is through stools. Healthy fecal matter 75% water and 25% solid matter. Once the small intestine has absorbed enough water to send throughout the body, it will pass the water along to the large intestine. When water reaches the large intestine, it will combine with solid matter to and aid digestion.

When someone exercises or heats up, small droplets of water, also known as sweat, will appear on the skin to cool the body. Sweat is a natural way the body regulates its temperature. It's estimated that most individuals sweat at a rate of 500 to 700 mL per day , but people can sweat at a rate of up to one liter per hour during high-intensity exercise in a hot environment. While drinking water during exercise will help replace these fluids, the best strategy is to continuously drink water throughout the day to ensure adequate hydration.

Small droplets of water also exit the body via the breath. This is most evident on a cold day when a person can clearly see their breath. Nonetheless, it occurs with every breath we take and is one of the main reasons someone may feel slightly dehydrated in the morning after a full night of restful sleep.

Now that you know what happens to water in your body, learn about different types of water and find out you should consume daily.

BROWSE ALL UNDER sink WATER FILTERS

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Water is the Swiss Army Knife of the body. Take a multi-tool along on a road trip and you'll end up the resident handy-person of the trip. Similarly, take a drink from a bottle of water and kick off a long journey for said water to travel through the body during which time it will accomplish a number of important tasks.

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Final List!

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Naughty_Nice List Day 5 (Weekend Challenge)

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Final List!

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10 Tips Your Dietitian Wants You to Remember

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10 Tips Your Dietitian Wants You to Remember

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Add Quality Foods to Your Diet. Don't Focus on What You "Can't Eat".
All too often people worry about what "bad" foods to eliminate from their diets. But in fact, the focus should be on what's missing; i.e. fiber, protein, whole grains, fresh fruits/veggies, etc. Adding the nutrients from whole foods will help you feel more satiated and boost the quality of your diet.

Sugar is Sugar.
Regardless of what you may be switching to, added sugar is added sugar. The common misconception is that switching to honey, maple syrup, agave, or other natural sweeteners are "healthier", but the reality is that although they may have marginally higher nutritional value, they are still sources of added sugar and extra calories. You can still enjoy them in moderation, but there is no significant nutritional benefit in using one source of added sugar over another.

No ONE Diet is Superior to Others
Most dietitians will recommend that overall you should limit soda and processed foods in general in your diet. Beyond that, every individual's needs are different and a plan that works for someone else may not work for you. A person that benefits from a ketogenic diet may have a totally different body composition than one who benefits from a plant-based one. There is no one-sized-fits-all plan!

You Don't Have to Deprive Yourself
As we've mentioned before, there is no general diet that everyone should follow. So, let go of "carb- and fat- phobias" and the notion that some foods are "good" while others are "bad". Most people need half of their daily calories from carbohydrates, so just aim for higher fiber and whole grain choices more often than not. Similarly, as you should reduce your intake of saturated fats, healthy fats are actually GOOD for your heart health, and some fats such as Omega 3 and Omega 6 are essential for our health. So you don't need to avoid fats like olive oil, avocados, nuts or seeds. Just keep portions in mind and know that you can also have a bite of that pastry every now and again.
The Only Thing Trendy Juice Cleanses Will Lighten is Your Bank Account
We can't emphasize enough that fresh, whole foods will provide all the nutrition you need, and are considerably less expensive than today's popular juice. Juice cleanses lack the fiber that whole fruits and vegetables have, and also lack the protein and adequate calories that your body needs. Your lives and kidneys do a fantastic job of cleansing your body without any fancy juices. Spend that juice money on whole foods, and treat yourself to a new outfit with the extra money you're sure to have leftover!

Unfortunately, Saying "NO" is Tough. But You Can Do It.
Who is part of the "Clean Plate Club"? We have a tendency to force ourselves to finish our plates so we aren't being wasteful. And while that is true, we don't have to fill our plates in the first place. Keep your portions in check. Don't eat it all just because it's there. Learn to be satisfied when you are full, and be done when that happens.

You Can't Out-Exercise a Bad Diet.
Let's be honest, exercise is necessary for your overall health. However, the key thing to remember is that it can help to maintain weight loss, but a healthy diet is what drives it. Consuming excess calories will increase weight, it's just math. And all the exercise in the world can't fix nutrient deficiencies or inflammation that only a healthy diet can prevent or repair.

Nutrition Labels are Helpful, But You Need to Pay Attention to Ingredient Lists Too.
Being mindful about what we put in our body is important. But this involves looking at more than just the nutrition label and the calorie information of food products. Rememver to review the ingredient list too. Check to see if the list includes wholesome ingredients that you recognize. If you see things you can't pronounce or have never heard of, it may be worth reconsidering and looking for a different product.

Sleep is Necessary.
Adequate sleep sets the stage for good diet and exercise choices throughout the day. It is also the time your body restores and repairs itself, so make sure to get adequate sleep as part of your healthy lifestyle. Most adults require between 7-9 hours each day. If you are not getting enough sleep, try to go to bed a half hour earlier each night until you are getting at least 7 hours. You will be amazed at how much more energized and refreshed you feel after a good night's sleep!

HYDRATE, HYDRATE, HYDRATE!
Proper hydration is important for brain function, energy levels and of course, your waistline. The human body is 55-70% water, and reducing your intake could negatively affect satiety. You may mistake thirst for hunger and end up reaching for food rather than quenching your thirst. Inadequate hydration can also contribute to fatigue, headaches and difficulty concentrating, as well as poor workouts.

Whether or not you're comfortable with where you are in your wellness journey, requesting the help of a Registered Dietitian can always be beneficial. Your friends at Nutrition Link Services are here for you, and no global pandemic can stop us! If you would like further information beyond what is laid out for you here, please don't hesitate to reach out and we will set up a completely VIRTUAL appointment!

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10 Tips Your Dietitian Wants You to Remember

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Add Quality Foods to Your Diet. Don't Focus on What You "Can't Eat". All too often people worry about what "bad" foods to eliminate from their diets. But in fact, the focus should be on what's missing; i.e. fiber, protein, whole grains, fresh fruits/veggies, etc.

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How to Count Macros (Macronutrients): A Step-By-Step Guide

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How to Count Macros (Macronutrients): A Step-By-Step Guide

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If you belong to a gym or tune in to the health community, chances are you've heard the term "counting macros."

Popularly used by people looking to shed weight or gain muscle mass, counting macronutrients (macros) can help you reach various health goals.

It entails keeping track of the calories and types of foods you eat in order to achieve certain macronutrient and calorie goals.

Though counting macros is relatively simple, it can be confusing if you're just starting out.

This article explains the benefits of counting macros and provides a step-by-step guide on how to get started.

In order to successfully count macronutrients, it's important to know what they are and why some people need different macronutrient ratios than others.

Carbohydrates

Carbohydrates include sugars, starches and fibers ().

Most types of carbs get broken down into glucose, or blood sugar, which your body either uses for immediate energy or stores as glycogen - the storage form of glucose - in your liver and muscles.

Carbs provide 4 calories per gram and typically make up the largest portion of people's calorie intake.

Carb intake is among the most hotly debated of all macronutrient recommendations, but major health organizations suggest consuming 45-65% of your daily calories from carbs ().

Carbohydrates are found in foods like grains, starchy vegetables, beans, dairy products and fruits.

Fats

Fats have the most calories of all macronutrients, providing 9 calories per gram.

Your body needs fat for energy and critical functions, such as hormone production, nutrient absorption and body temperature maintenance ().

Though typical macronutrient recommendations for fats range from 20-35% of total calories, many people find success following a diet higher in fat.

Fats are found in foods like oils, butter, avocado, nuts, meat and fatty fish.

Proteins

Like carbs, proteins provide 4 calories per gram.

Proteins are vital for processes like cell signaling, immune function and the building of tissues, hormones and enzymes.

It's recommended that proteins comprise 10-35% of your total calorie intake ().

However, protein recommendations vary depending on body composition goals, age, health and more.

Examples of protein-rich foods include eggs, poultry, fish, tofu and lentils.

Summary
The three macronutrients to keep track of are carbohydrates, fats and proteins. Macronutrient recommendations vary depending on many factors.

Learning how to count macronutrients does take some effort, but it's a method that anyone can use.

The following steps will get you started.

1. Figure out Your Calorie Needs

In order to calculate your overall calorie needs, you need to determine resting energy expenditure (REE) and non-resting energy expenditure (NREE).

REE refers to the number of calories a person burns at rest, while NREE indicates calories burned during activity and digestion ().

Adding REE and NREE gives you the total number of calories burned in a day, also known as total daily energy expenditure (TDEE) ().

In order to determine your overall calorie needs, you can either use a simple online calculator or the Mifflin-St. Jeor equation:

Men: calories/day = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5

Women: calories/day = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161

Then, multiply your result by an activity factor - a number that represents different levels of activity ( 7):

Sedentary: x 1.2 (limited exercise)

Lightly active: x 1.375 (light exercise less than three days per week)

Moderately active: x 1.55 (moderate exercise most days of the week)

Very active: x 1.725 (hard exercise every day)

Extra active: x 1.9 (strenuous exercise two or more times per day)

The end result gives you your TDEE.

Calories can either be added or subtracted from your total expenditure in order to reach different goals.

In other words, those trying to lose weight should consume fewer calories than they expend, while those looking to gain muscle mass should increase calories.

2. Decide Your Ideal Macronutrient Breakdown

After determining how many calories to consume each day, the next step is to decide what macronutrient ratio works best for you.

Typical macronutrient recommendations are as follows ():

Carbs: 45-65% of total calories

Fats: 20-35% of total calories

Proteins: 10-35% of total calories

Keep in mind that these recommendations may not fit your specific needs.

Your ratio can be fine-tuned in order to achieve specific objectives.

For example, a person who wants to obtain better blood sugar control and lose excess body fat may excel on a meal plan consisting of 35% carbs, 30% fat and 35% protein.

Someone pursuing a ketogenic diet would need much more fat and fewer carbs, while an endurance athlete may need higher carb intake.

As you can see, macronutrient ratios can vary depending on dietary preferences, weight loss goals and other factors.

3. Track Your Macros and Calorie Intake

Next, it's time to start tracking your macros.

The term "tracking macros" simply means logging the foods you eat on a website, app or food journal.

The most convenient way to track macros may be through an app like MyFitnessPal, Lose It! or My Macros +.

These apps are user-friendly and specifically designed to simplify tracking macros.

In addition, a digital food scale may help you track your macros - though it isn't necessary. If you invest in one, weigh each food item you eat before logging it into your app of choice.

Several apps feature a barcode scanner that automatically inputs a serving of a scanned food into your macro log.

You can also hand-write macros into a physical journal. The method depends on your individual preference.

Keep in mind that it's not necessary to hit your macro targets exactly. You can still meet your goals even if you go a few grams over or under each day.

4. Counting Example

Here's an example of how to calculate macronutrients for a 2,000-calorie diet consisting of 40% carbs, 30% protein and 30% fat.
Carbs:

4 calories per gram

40% of 2,000 calories = 800 calories of carbs per day

Total grams of carbs allowed per day = 800/4 = 200 grams

Proteins:

4 calories per gram

30% of 2,000 calories = 600 calories of protein per day

Total grams of protein allowed per day = 600/4 = 150 grams

Fats:

9 calories per gram

30% of 2,000 calories = 600 calories of protein per day

Total grams of fat allowed per day = 600/9 = 67 grams

In this scenario, your ideal daily intake would be 200 grams of carbs, 150 grams of protein and 67 grams of fat.

Summary
To count macros, determine your calorie and macronutrient needs, then log macros into an app or food journal.

Macronutrient counting may provide several benefits.

May Improve Diet Quality

Counting macros can focus your attention on food quality rather than calorie content.

For example, a bowl of sugary cereal may have a similar number of calories as a bowl of oats topped with berries and pumpkin seeds, but these meals vary widely in macronutrient content.

Counting macros may lead you to choose healthier, nutrient-dense food in order to fulfill set macronutrient ranges.

However, unhealthy foods may still fit into your macros and calories - so it's important to make healthy food a priority.

May Promote Weight Loss

Counting macros may be particularly effective for weight loss because it sets out specific dietary recommendations.

For instance, tracking macros can help those following high-protein, low-carb diets, which are linked to weight loss ().

Plus, research shows that tracking food intake may aid long-term weight maintenance ().

May Assist With Specific Goals

Macronutrient counting is popular among athletes and those with specific health goals other than weight loss.

Anyone looking to build muscle mass may have greater protein needs than people simply looking to drop excess body fat.

Counting macros is essential for people who need to consume specific amounts of macronutrients in order to boost performance and gain lean body mass.

For example, research shows that resistance-trained athletes may need as much as 1.4 grams of protein per pound (3.1 grams per kg) of body weight per day to maintain muscle mass ().

Counting macros may ensure that your macronutrient needs are being met.

Summary
Macronutrient counting is an excellent tool for those looking to lose weight or build muscle. It can promote healthier eating and improved diet quality.

Depending on macronutrient ranges, those counting macros may need to add or reduce foods rich in carbohydrates, fats or proteins.

For example, someone transitioning to a macronutrient range of 40% carbs, 35% fat and 25% protein may need to replace some of their carbs with sources of healthy fats and protein.

The following are examples of healthy foods for each macronutrient.

Some foods are high in more than one macronutrient and can fulfill different macro needs.

Carbs

Grains, including oats, brown rice and quinoa

Whole-wheat pasta

Whole-grain bread

Starchy vegetables, such as potatoes, sweet potatoes and winter squash

Fruits like berries, bananas, pineapple and apples

Beans, lentils and peas

Milk and yogurt

Proteins

Fats

Egg yolks

Olive and avocado oils

Butter

Nuts and nut butters

Coconut oil and coconut flakes

Avocado

Full-fat milk and yogurt

Full-fat cheese

Flaxseeds and chia seeds

Fatty fish like salmon and sardines

Summary
When trying to reach specific macronutrient goals, focus on foods rich in the macronutrients you need to consume the most.

People who thrive on structure may find that counting macros is ideal for their health goals.

Counting macros can increase your awareness of the quality and amount of food you are consuming.

Plus, it may be a good tool for those following ketogenic or high-protein diets.

That said, counting macros isn't for everyone.

Because macro counting puts so much emphasis on tracking calories and logging intake, anyone with a history of eating disorders should steer clear of counting macros ().

Focusing on food intake this intently could even lead to disordered eating patterns in those without a history of these behaviors ().

Keep in mind that it's also possible to eat poorly while engaging in macro counting because it permits all foods as long as the item fits into set macronutrient ranges.

Those using macro counting should aim - depending on their goals - to follow a whole-foods diet rich in fresh produce, healthy fats, complex carbs and protein sources.

Summary
Counting macros may help people lose weight and reach health goals. However, it's not appropriate for those with a history of eating disorders.

When first counting macros, it's easy to feel overwhelmed.

However, following the steps above can streamline the process and set you up for success.

The most important steps in counting macros are setting a calorie goal and macronutrient range for carbs, protein and fat that works best for you.

Then, log your food intake and aim to stay within your macros by eating a diet rich in fresh produce, healthy fats, complex carbs and protein sources.

Before you know it, counting macros will feel natural.

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How to Count Macros: A Step-By-Step Guide

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If you belong to a gym or tune in to the health community, chances are you've heard the term "counting macros." Popularly used by people looking to shed weight or gain muscle mass, counting macronutrients (macros) can help you reach various health goals.

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When it comes to diet, fats get a bad rap. Some of this is justified because certain types of fat - and the fat-like substance cholesterol - may play a role in:

But not all fats are created equal. Some fats are better for you than others and may even help to promote good health. Knowing the difference can help you determine which fats to avoid and which to eat in moderation.

Research is continuing to evolve on dietary fat, but some facts are clear.

Dietary fat, also known as fatty acids, can be found in foods from both plants and animals. Certain fats have been linked to negative effects on heart health, but others have been found to offer significant health benefits.

Fat is as essential to your diet as protein and carbohydrates are in fueling your body with energy. Certain bodily functions also rely on the presence of fat. For example, some vitamins require fat in order to dissolve into your bloodstream and provide nutrients.

However, the excess calories from eating too much fat of any type can lead to weight gain.

Foods and oils contain a mixture of fatty acids, but the predominant type of fat they contain is what makes them more healthy or less healthy.

Two types of fats - saturated fat and trans fat - have been identified as potentially harmful to your health. Most of the foods that contain these types of fats are solid at room temperature, such as:

Trans fat should be avoided while saturated fats should be eaten very sparingly.

Most saturated fats are animal fats. They're found in high fat meats and dairy products.

Saturated fat sources include:

fatty cuts of beef, pork, and lamb

dark chicken meat and poultry skin

high fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)

tropical oils (coconut oil, palm oil, cocoa butter)

lard

Eating too much saturated fat can increase blood cholesterol levels and LDL (bad) cholesterol levels.

Traditionally, doctors have linked higher saturated fat intake with increased heart disease risks. This idea has been called into question more recently.

According to Harvard University, researchers now think saturated fat may not be as bad as once thought - but it still isn't the best choice for fats.

A 2015 review of 15 randomized controlled trials looked at saturated fats and heart disease. The researchers concluded that replacing saturated fat in your diet with polyunsaturated fats can reduce your heart disease risk.

While the risk reduction is low, these differences could make a difference to your health.

A 2017 journal article published in the British Journal of Sports Medicine reported that the risks of LDL (bad) cholesterol had previously been overstated, particularly when it comes to a negative effect on heart health.

The article recommends comparing your total cholesterol level to your HDL (good) cholesterol level instead. Doctors associate a higher ratio with increased insulin resistance and heart problems.

Short for "trans fatty acids," trans fat appears in foods that contain partially hydrogenated vegetable oils. These are the worst fats for you. You might find trans fat in:

fried foods (French fries, doughnuts, deep-fried fast foods)

margarine (stick and tub)

vegetable shortening

baked goods (cookies, cakes, pastries)

processed snack foods (crackers, microwave popcorn)

Like saturated fat, trans fat can raise LDL (bad) cholesterol, also known as "bad" cholesterol. Trans fat can also suppress HDL (good) cholesterol levels, or "good" cholesterol.

Doctors have also linked trans fats to an increased risk of inflammation in the body. This inflammation can cause harmful health effects that may include heart disease, diabetes, and stroke.

Some margarines will contain trans fats if they're made with hydrogenated ingredients, so make sure to always choose non-hydrogenated versions.

Labeling laws allow food companies to round down to zero and claim "no trans fats" or "zero grams of trans fats" if the amount per serving is less than 0.5 g, despite still containing hydrogenated oils.

It's important to ignore the front-of-package marketing and always read the ingredient list.

Doctors consider monounsaturated fat and polyunsaturated fat more "heart-healthy" fats. These are fats that are better choices for your diet.

Foods that primarily contain these healthier fats tend to be liquid when they're at room temperature. An example is vegetable oil.

This type of helpful fat is present in a variety of foods and oils.

Research has consistently shown that eating foods that contain monounsaturated fat can improve your blood cholesterol level and decrease your risk for cardiovascular disease. These foods include:

nuts (almonds, cashews, peanuts, pecans)

vegetable oils (olive oil, peanut oil)

peanut butter and almond butter

avocado

Polyunsaturated fats are known as "essential fats" because the body cannot make them and needs to get them from foods. Plant-based foods and oils are the primary source of this fat.

Like monounsaturated fat, polyunsaturated fat can decrease your risk for heart disease by lowering blood cholesterol levels, according to the American Heart Association.

A certain type of this fat, called omega-3 fatty acids, has been shown to be particularly beneficial for your heart.

Omega-3s appear to not only decrease the risk of coronary artery disease, but they also help lower blood pressure levels and guard against irregular heart rates. The following types of foods contain omega-3 fatty acids:

In addition to omega-3 fatty acids, you can find polyunsaturated fat in the following foods, which contain omega-6 fatty acids:

tofu

roasted soybeans and soy nut butter

walnuts

seeds (sunflower seeds, pumpkin seeds, sesame seeds)

vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil)

soft margarine (liquid or tub)

New research has revealed that fats are more on a continuum of good to bad than previously thought.

While trans fats are harmful to your health, saturated fats are not currently linked with increased heart disease risk. However, they likely aren't as healthy as monounsaturated and polyunsaturated fats can be.

Healthier fats are an important part of your diet, but it's still crucial to moderate your consumption of them because all fats are high in calories.

As a result, it's a good idea to incorporate foods that contain monounsaturated and polyunsaturated fats. It's a strategy that will help your heart and improve your quality of life.

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When it comes to diet, fats get a bad rap. Some of this is justified because certain types of fat - and the fat-like substance cholesterol - may play a role in: But not all fats are created equal. Some fats are better for you than others and may even help to promote good health.

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What's the difference between a calorie deficit and calorie surplus?

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What's the difference between a calorie deficit and calorie surplus?

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Whether you're trying to gain weight, lose weight or simply stay where you're at, you need to control your calorie intake. Gaining weight requires that you eat more calories than you burn while losing weight requires the opposite. Your calorie balance (difference between what you eat and what you burn) will determine your weight, there is no way around it.
Calorie Deficit
A calorie deficit is a state in which you are burning more calories than you eat. Losing weight requires a calorie deficit. When you enter this state, your body needs to somehow make up the difference of what you burn and what you eat. If you're burning 2,500 calories per day and eating 2,000 calories, that 500 calories needs to come from somewhere.

That somewhere is body fat. Body fat is stored energy that was created in times of calorie surpluses (read below). When you are in a calorie deficit, your body begins drawing upon those fat stores for energy, which over time, causes weight loss.
Calorie Surplus
A calorie surplus is a state in which you are eating more calories than you are burning. Gaining weight requires a calories surplus. When you enter this state, your body takes the excess energy and uses it to either make you more muscular (if you are working out) or build up body fat and make you fatter.

When you workout, you damage your muscle tissue. This damage is repaired during rest and is what makes you bigger and stronger. The recovery process is a very energy intensive one which is why you need to eat more than burn. The calorie surplus fuels muscle growth. Without this extra energy, muscle gains will be almost non-existent.
Calories
Your first step when creating a diet for weight gain, weight loss or maintenance is to figure out how many calories you're burning. The easiest way to do this is by using a tool such as the calorie calculator. This calculator will estimate how many calories your body burns each day based on your size, gender, age and activity level.

Your next step is to eat the correct amount of food. Generally, 3,500 calories is equal to one pound. If you're trying to lose one pound, you need to create a calorie deficit of 500 calories per day over seven days (500 calorie deficit per day x 7 days per week = 3,500 calorie deficit per week). To lose two pounds per week, double it to 1,000 calories per day. The same numbers work for gaining weight but in reverse (surplus instead of a deficit).
The Bottom Line
Remember that for any plan to work, you need to make changes over time. Making changes slowly, both to your diet and exercise routine, will allow your body to get used to your new plan over time rather than overnight which will increase your chances of long term success.

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What's the difference between a calorie deficit and calorie surplus?

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Whether you're trying to gain weight, lose weight or simply stay where you're at, you need to control your calorie intake. Gaining weight requires that you eat more calories than you burn while losing weight requires the opposite. Your calorie balance (difference between what you eat and what you burn) will determine your weight, there is no way around it.

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Final List!

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Brain games might have some benefits, but a crossword a day won't necessarily keep the brain doctor away, according to cognition experts.

Put down your Sudoku puzzles. While countless companies offer video games or puzzles that claim to boost your brain, many experts have their doubts that these types of games or puzzles are helpful. We asked some leading cognition professionals to set the record straight on the benefits of brain training games-and what else you can do to challenge and improve your mind.

What are brain games, anyway?

Brain training games ask players to complete tasks that practice specific cognitive skills like memory, attention, logic, and quick thinking. However, "there are differing views on what exactly constitutes a 'brain game,'" says Adam Gazzaley, MD, PhD, cofounder of Akili Interactive Labs, a company that develops therapeutic video games. "Games themselves are a vast genre, similar to other umbrella terms like 'sports' and 'drugs.'" Generally speaking, brain training activities can range from video games to puzzles to brain teasers, Dr. Gazzaley says.

Are the claims true? Do brain games actually work?

When it comes to our brains, very few things are black and white-including the effectiveness of brain games for adults. "The answer is always 'it depends,' says Susanne Jaeggi, PhD, a neuroscientist at the University of California at Irvine. "It depends on what games, who plays them and for what purpose, and how long/how often/how intensely they are being played." Jeaggi's team at the Working Memory and Plasticity Laboratory has found that the response of individuals to brain training are often mixed; while some participants show cognitive improvement, others do not. More research is needed, experts say, to find the exact formula for brain-boosting success.

What are the known benefits of brain games?

Studies have shown that playing certain games like solitaire or chess will make you better at the skills required to play those games, according to Jaeggi. But "the key thing to remember is that the skill you are getting better at is often incredibly specific," says Jonathan King, PhD, program director at the National Institute of Aging (NIA). For example, "your ability to remember the cards is trainable, and having card memory skills could be helpful in a variety of card games, but won't really do anything to improve your chess game, or necessarily do anything to help you learn how to memorize other things more generally."

How does brain training make our brains faster and stronger?

Although brain games might not have the magical benefits you hoped for, they are not a total wash. Turns out, by playing a certain game over and over again, you are actually changing the way your brain works. "The benefits engendered by video game play are often the result of neuroplasticity, the ability of the brain to modify its structure, chemistry, and function in response to a challenge," Dr. Gazzaley says. "This phenomenon serves as the neural basis of learning." Translation: As you play brain games, your brain is adapting and rewiring itself to improve its performance. Don't miss more surprising things that can rewire your brain.

Can brain games improve memory?

Research on the benefits of brain games for memory are not conclusive. Most experts agree, however, that memory-boosting games can improve the skills you practice while playing. For example, "if I repeatedly test your ability to remember briefly presented visual patterns, you will indeed get better at remembering those patterns," King says. To enhance your recall ability more generally, King recommends the so-called "method of loci," a technique that trains you to picture specific items on a mental list of objects you own in the corner, space, or room where they are placed.

Casper1774Studio/Getty Images

Can brain games reduce age-related cognitive decline?

Age-related cognitive decline is another area where brain training games could actually have some positive effect, research shows. In a decade-long clinical trial conducted by Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE), participants still benefited from the memory, reasoning, and speed of processing training five years later. Better yet, some people benefited from the speed of processing training 10 years later. Ready to get started? Practice these 15 habits by age 50 to save your brain at 80.

Can brain games prevent Alzheimer's disease?

If you play brain games to try to stave off dementia and Alzheimer's disease, challenging your mind with the occasional Sudoku puzzle may not be worth your time. "Unfortunately, that's not a promise that we can make at this point (and probably never) given that Alzheimer's disease results from several factors, only some of which are in our control," Faeggi says. (You should stop believing these 15 myths about Alzheimer's, too.)

What types of brain game programs work best?

Think twice before shelling out a lot of money for fancy brain training programs. There is not enough evidence for any of the currently available products to say which would work best, according to King. In fact, none of the major products that claim to improve your memory or intelligence have received FDA approval, and "only a very small number of products are currently pursuing FDA approval," he says. Stick to these healthy habits proven to boost your brain health, instead.

What other ways to keep our brains sharp?

Faeggi recommends incorporating more activities that require active thinking and problem solving into your daily routine, such as playing a musical instrument or board game, participating in a book club, or volunteering. Other lifestyle factors-such as getting enough sleep, being physically active, and eating nutrient-rich foods-might boost your brain, as well. Studies supported by the NIA are attempting to determine exactly which activities or lifestyle choices can help brains stay sharp, King says.

What's ahead for brain games and cognitive research?

Researchers continue to explore what changes in the brain are caused by training, how we could make these training effects larger, and how to apply the training to all aspects of our lives, King says. The future of brain-boosting video games appears promising, too. "I am optimistic that continued high-level design and rigorous studies will support the use of custom-built, personalized, adaptive video games as effective tools to enhance and maintain brain function," Dr. Gazzaley says. "I believe that digital medicine will be a big part of our future."

Next, find out 50 more secrets you didn't know about your brain.

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Brain games might have some benefits, but a crossword a day won't necessarily keep the brain doctor away, according to cognition experts. Put down your Sudoku puzzles. While countless companies offer video games or puzzles that claim to boost your brain, many experts have their doubts that these types of games or puzzles are helpful.

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If you are like many adults, you enjoy a good crossword, a weekly card game, or even the latest addictive phone app game. You probably even relish the mental boost they provide.

But do these types of brain games help with brain health, especially for protecting against memory loss? Well, it's complicated.

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The thinking on brain games - Harvard Health

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Engaging in brain games, such as crosswords, chess, and bridge, as well as creative outlets like painting, playing an instrument, or learning a language, have not been proven to protect against memory loss. Yet, these pursuits can help with everyday ...

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Anna had to correctly complete 5 of these in 5 minutes to get to the nice list.  Give it a try!

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Anna had to correctly complete 5 of these in 5 minutes to get to the nice list.  Give it a try!

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A game that my dad taught me when I was young was chess. It was a great way to have fun with my dad while also sharpening my mind. Brain teaser questions work in a lot of the same ways. They are a great way to stay mentally sharp and challenge yourself. Share these with your kids and you will have a fun time while also getting a brain workout.

If you love these questions, then check out 10 More Brain Teaser Questions for you to enjoy with your family.

Questions:

1. 84% of people reading this will not find the the mistake in this A,B,C,D,E,F,G,H,I,J,K,L,M,N,O,P,Q,R,S,T,U,V,W,X,Y,Z.

2. How can you throw a ball as hard as you can and have it come back to you, even if it doesn't bounce off anything? There is nothing attached to it, and no one else catches or throws it back to you.

3. What occurs once in every minute, twice in every moment, yet never in a thousand years?

4. What's full of holes but still holds water?

5. What flies without wings?

6. Where will you find roads without vehicles, forests without trees, and cities without houses?

7. What are two things you cannot eat for supper?

8. What word looks the same upside down and backward?

9. What five letter word becomes shorter when you add two letters to it?

10. A boy was rushed to the hospital emergency room. The ER doctor saw the boy and said, "I cannot operate on this boy. He is my son." But the doctor was not the boy's father. How could that be?

11. What can you keep but cannot share and once you share it, you can't keep it anymore?

12. You leave home and go to your right. You reach a corner and turn left. You reach another corner and turn left again. You reach another corner and turn left again and go home. When you get there, there is a person with a mask there waiting for you. What's happening?

13. A man was outside taking a walk when it started to rain. The man didn't have an umbrella and he wasn't wearing a hat. His clothes got soaked, yet not a single hair on his head got wet. How could this happen?

14. Sam's mother had 4 children in all. The first one was named May. The second and third were called June and July respectively. What was the fourth child's name?

15. The more it dries, the wetter it gets. What is it?

16. Why can't a man living in the USA be buried in Canada?

17. There is only one time in your life when you're twice as old as your child. When is that?

Answers

Answer 1 - "The" is repeated.

Answer 2 - Throw the ball up in the air.

Answer 3 - The letter "M".

Answer 4 - A sponge.

Answer 5 - Time.

Answer 6 - A map.

Answer 7 - Breakfast and Lunch.

Answer 8 - SWIMS.

Answer 9 - The word short.

Answer 10 - The doctor was his mom.

Answer 11 - A secret.

Answer 12 - You are playing baseball.

Answer 13 - The man was bald.

Answer 14 - Sam!

Answer 15 - A Towel.

Answer 16 - You cannot bury a living man.

Answer 17 - When your child reaches the age you were when he or she was born, you'll stay "twice as old" until your next birthday.

These brain teaser questions are a great way to stay mentally sharp and challenge yourself. Share these with your kids for a fun time while also getting a brain workout! Click To Tweet

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Brain Teaser Questions and Answers | All Pro Dad

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A game that my dad taught me when I was young was chess. It was a great way to have fun with my dad while also sharpening my mind. Brain teaser questions work in a lot of the same ways. They are a great way to stay mentally sharp and challenge yourself.

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Are brain games beneficial? The research is controversial. What are your thoughts?

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Are brain games beneficial? The research is controversial. What are your thoughts?

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Comment below

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Final List!

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If you've just discovered the joys of walking, you may be throwing yourself into it wholeheartedly. And, generally speaking, that's a good thing. But there does come a point where getting "too much of a good thing" may be harmful if you've not been properly conditioned.

While people tend to think of walking as a recreational activity rather than a sport, the aims are the same as with any other form of exercise: to improve your strength, endurance, and cardiovascular health. Overexerting yourself to get fitter faster only serves to increase your risk of injury and burnout.

In order to reap the benefits of walking, you need to exercise good judgment and design a program that allows you to increase the volume and intensity of your workout gradually. The amount of walking that is "too much" will vary from person to person, but there are tips guidelines you can use to set up a smart program for you.

How to Get Started

When embarking on an exercise program, especially if you have never trained before, it's important to start slowly and gradually build up your time and intensity.

A good strategy for beginners is to start with no more than 15 minutes of walking at a relatively easy pace (to where you can speak in full sentences without breathing heavily). Thereafter, add a few minutes each week, building up to 30 minutes of walking at a brisk pace (to where you can speak in full sentences but are breathing through the mouth rather than the nose).

To attain the full benefits of walking, you should walk no less than three days a week. Anything less will fail to deliver the gains you desire, either in terms of strength, endurance, or weight loss.

The rules apply even if you are over age 65. In addition to walking, you should engage in other forms of exercise, including strength training, flexibility exercises, and balance exercises.

While this may seem like a lot, many of the exercises can be done at home and would only take 5 to 6 hours of your time per week (that's less than an hour per day). Compare that to the amount of time you spend in front of the TV, and you'll realize that the benefits of exercise far outweigh the minimal investment in time. And some of these exercises you could do while watching TV.

Mistakes to Avoid

A common mistake when starting a walking program is to do too much too soon. Although it is admirable to want to change your life for the better, you'd be well-served to take your time and learn how to walk properly for the first couple of weeks.

And despite what some may tell you, there is a correct way to walk. The proper walking technique involves the correct posture, stride length, foot placement, and footwear. Getting this right can help alleviate stress to your ankles, knees, hips, and lower back.

Other common mistakes include:

Ignoring intensity: Try to keep your walks in the moderate intensity zone-or around 50% to 70% of your maximum heart rate (MHR). To estimate your MHR, subtract your age from 200. If you are 60, your heart rate should be at or below (200 - 60 x 50% = 70 beats per minute). If you don't have a heart rate, use the talk test. You should be able to talk, but only about a sentence before taking a breath.

Walking too far: Even if you feel great when you first start walking, remember that you have to turn around and come home. Start with 15-minute walks and increase only after you can do so comfortably.

Walking too fast: Until you are in better physical shape, avoid walking so fast that you are unable to speak in full sentences.

How to Avoid Overtraining

A well-structured training program is designed in part to reduce the risk of overtraining. Overtraining occurs when the amount of exercise you engage in exceeds your body's ability to recover.

You can tell you are overtraining when you have any of the following symptoms:﻿﻿

Decreased performance

Depression

Elevated resting heart rate (RHR)

Increased irritability

Loss of appetite and weight loss

Nagging and chronic injuries

Persistent fatigue

Persistent heavy, stiff, and sore muscles

Recurrent infections, colds, and headaches

It is at this stage that you need to stop and speak with your doctor to help guide your recovery.

Walking Training Tips

One of the great things about walking is that there is always something new to learn. Here are few tips to set you off on the right foot:

Alternate easy and hard days. Any hard workout day should be followed by either an easy day or a rest day. You can focus on stretching and flexibility or take an easy stroll with friends. Breaking things up gives your body a chance to recover.

Always warm-up. You should warm up with 5-10 minutes of easy walking before breaking into a faster stride. After warming up, you can do stretches for your calves, hamstrings, groin, and ankles if you prefer. Also take the time to cool down, especially if you've had a long walk. Stretching after your workout is important.

Increase in small increments. Increase only one element at a time. For example, if you're looking to walk longer, don't try to also walk faster. Gradually increase one aspect of your walking at a time and then focus on another to reduce your risk of injury.

Increase your daily steps incrementally. A great way to track your steps is to download a fitness app like Google Fit or purchase a Fitbit or low-cost pedometer. Week-on-week, increase your steps by around 10%. (For example, if you walk 5,000 steps per day this week, aim for 5,500 steps per day next week.)

Stay consistent. By maintaining a regular walking schedule, you will eventually turn walking into a habit and feel strange if you miss a workout. Consistency is the key to success.

Most importantly, listen to your body. If you experience pain, shortness of breath, dizziness, a cold sweat, or sudden changes in heart rate, do no push through. Stop and contact your doctor. None of these symptoms should ever be considered normal.

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If you've just discovered the joys of walking, you may be throwing yourself into it wholeheartedly. And, generally speaking, that's a good thing. But there does come a point where getting "too much of a good thing" may be harmful if you've not been properly conditioned.

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The Physiology of Walking

The physiology of walking is a complex combination of muscles and bones that requires demanding coordination. The knees′ main actions are bending (flexion) and extension, and both are intrinsic to walking.

The hamstring muscles bend, or flex, the leg, and quadriceps muscles straighten, or extend, the leg at the knee. The hamstring muscles are three muscles at the back of the thigh-the semimembranosus, semitendinosus, and the biceps femoris-that make flexing and rotating the leg possible. The quadriceps, made up of four muscles of the front of the thigh, extend the leg for walking. The four quadriceps muscles are the rectus femoris, vastus lateralis, vastus intermedius, and the vastus medialis. These muscles attach to the top of the patella (knee cap) by the quadriceps tendon. The knee cap attaches to the upper front of the shin (tibia) by the patella tendon. The sartorius, gracilis, semimembranosus, and semitendinosus muscles are flexors of the knee. These four muscles also influence internal rotation of the tibia and protect the knee against rotary and valgus stress.

During normal walking the hamstrings are not at rest, but are working, bending the knee. The contraction of the muscles of the lower limbs propels the woman or man or child in walking or running. In between the tibia and fibula of the lower leg is the interosseous membrane that separates the muscles of the front and back of the calf. Plantarflexors at the back of the calf and the quadriceps at the front of the thigh contract in coordination to straighten the leg, bend the foot at the ankle, force the foot′s sole (plantar surface) against the ground, and propel the body forward.

This is a section from Dr. Jack E, Jensen's book The One Stop Knee Shop. Read the next section The Jurassic Knee.

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The Physiology of Walking | AOK Orthopedic Hospital, Houston

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The physiology of walking is a complex combination of muscles and bones that requires demanding coordination. The knees′ main actions are bending (flexion) and extension, and both are intrinsic to walking. The hamstring muscles bend, or flex, the leg, and quadriceps muscles straighten, or extend, the leg at the knee.

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Walking is a form of locomotion used by limbed animals on land. It involves the coordination of numerous muscles to provide forward progression while maintaining body balance and limiting energy expenditure. Neurophysiologists tend to focus on the principles of organization of the central networks that generate the patterns of rhythmic muscle activity ( 8, 10, 11). Exercise physiologists, on the other hand, focus mainly on the mechanics of gait, including limb and body kinematics, kinetics, and energy cost ( 1, 6). Historically, these two approaches have remained relatively distant, and the conclusions reached in one field often have not found direct application in the other. However, to answer the question of how the nervous system controls gait mechanics, a link between the two approaches must be established.

The term central pattern generator (CPG) designates the spinal networks that can generate patterns of rhythmic activity for locomotion even in the absence of external feedback or supraspinal control (Fig. 1 A, see Refs. 8,11,14). Normally, however, these spinal networks are modulated by peripheral and supraspinal inputs. It is thought that CPGs are organized according to similar principles in many vertebrates, including mammals ( 8, 10). Most current CPG models assume that each limb of an animal is governed by a separate network, interlimb coordination being achieved by coupling these networks together. According to these models, each network is comprised of multiple unit burst generators (unit CPGs or unit oscillators) that directly control the muscle activities of a limb. The flexor muscles at one joint are driven by one unit, and the extensor muscles by another unit. Reciprocal inhibitory synaptic interactions exist between flexor and extensor units. Interoscillator coupling can be modified by changing the synaptic strength (or polarity) of the relative spinal connections. As a result, unit CPGs can be coupled in phase, out of phase, or with a variable phase, giving rise to different behaviors, such as speed increments, transition from walking to running, or reversal of gait direction (from forward to backward). Supraspinal centers may drive or modulate functional sets of coordinating interneurons to generate different walking modes (or gaits).

During each walking step, the center of body mass vaults over the supporting limb like an inverted pendulum (Fig. 1 B). Human walking is sometimes described as a controlled falling. At slow speeds, walking is characterized by static stability when the center of body mass remains within the polygon of support formed by the legs in contact with the ground. At faster speeds, dynamic stability results from the summation of the support forces, momentum, and inertial forces. During progression, not only does the system maintain balance, but it also attempts to limit energy expenditure. Conservation of the total mechanical energy of the body also depends on control of the motion of the center of body mass. Thus the main mechanism for energy conservation during walking consists of the exchange between the forward kinetic energy and the gravitational potential energy of the center of body mass, as this point decelerates in the forward direction when rising and accelerates in the forward direction when falling ( 6). In contrast with an ideal pendulum, the recovery of mechanical energy is incomplete, and muscles must perform work to replace the energy lost as heat. An additional mechanism for energy recovery depends on the elastic storage in muscles and tendons; this contribution is small in walking but substantial in running ( 6).

If one wants to relate theories on the CPGs' functional organization to theories on walking mechanics, one is faced with the problem that the former deal with far more degrees of freedom than the latter. The center of body mass is a virtual point (it lies in the trunk, the heaviest body segment) with two degrees of freedom of linear motion (horizontal and vertical translation) in the sagittal plane. By contrast, the degrees of freedom of muscle activation are vastly more numerous. There are more than 50 different muscles in one limb only, and each muscle is characterized by multiple functional actions (even monoarticular muscles may act at multiple joints because of the dynamic interactions between different limb segments; see Ref. 14). Moreover, the mechanical advantage of any given muscle and the effects of its contraction on the whole body depend in a complex manner on the geometric relationships with other muscles and joints. In contrast, limb movements depend not only on active muscle torques but also on gravity and dynamic interaction torques. Thus walking does not involve a simple sequence of alternating contractions in pairs of antagonistic muscles but involves complex and variable patterns of activity ( 7, 11). Rossignol ( 11) has stated that "describing in detail the normal pattern of EMG [electromyelogram] from published records is like describing the little twigs of trees in a forest." Also, Grillner ( 8) noted that "there is no way to predict the movement of a limb segment from a knowledge of only the overall EMG signals in all the muscles controlling the segment." The complicated EMG patterns are not reduced to simple alternation between flexors and extensors, even in spinal cats or after deafferentation of walking mesencephalic cats ( 8, 11).

The position of the center of body mass in space depends on the combined rotation of all lower limb segments. During walking, the pelvis, thigh, shank, and foot swing back and forth, and in so doing they carry the trunk along and shift the center of body mass (Fig. 1). Monitoring the center of body mass directly and computing exactly how much work needs to be done for its motion may not be an easy task for the nervous system. However, monitoring the kinematics of the limb segments is considered to be a normal task for CPGs ( 8, 10). If the nervous system could control a pattern of covariation between limb segment rotations that reduced the degrees of freedom to those of the center of body mass, the motion of the latter would be specified implicitly. In other words, a neural law that coupled together the angular motions at the individual limb segments would uniquely determine the spatial trajectory (as well as its time course) of the center of body mass: the angular rotation of the lower limb segments through a given excursion would result in a corresponding translation of the center of body mass in the sagittal plane. In the end, the control of limb kinematics would help to ensure mechanical stability and energy saving at the whole body level.

Such a kinematic covariation between limb segment rotations has been recently uncovered in both cat ( 12) and human ( 3, 4, 7) locomotion. In contrast with the patterns of muscle activity, the corresponding patterns of limb segment angular motion are remarkably simple and consistent (Fig. 2). Each segment of the lower limbs oscillates forward and backward, with a waveform that differs mainly in timing and amplitude among different segments. The variables plotted in Fig. 2 are the elevation angles of the limb segments with respect to the vertical and forward directions.

The similarity of these waveforms in cat and human locomotion is remarkable if one considers the wide differences in the postural attitude in these two species (see Fig. 2, top). The overall base of support of the body is relatively shorter in bipeds than in quadrupeds, but foot support is digitigrade in cats and plantigrade in humans. A crouched (semiflexed) posture of the hindlimbs gives high mobility to cats as to other small quadrupeds, whereas a more upright posture (fairly extended limbs) of larger mammals, including humans, limits musculoskeletal strains and stresses that would otherwise increase with body mass.

Note that the movement of limb segments in a step cycle is customarily represented in terms of joint angles (as in Phillipson's scheme of cat locomotion) rather than in terms of elevation angles. This is because it is generally assumed that muscle contractions directly affect joint angles and that muscle receptors sense changes in muscle length and joint angles. In fact, as noted above, muscles generally act on whole limb motion, and muscle receptors can sense the elevation angles and the joint angles with the same accuracy ( 13). Moreover, during walking the joint angles are affected by a greater variability ( 4, 7) and a more complex relationship with the gait cycle compared with the elevation angles ( 12).

Different kinematic representations highlight different aspects of the same behavior. These representations may or may not be mutually interconvertible. Thus joint angles can be derived by subtraction from the elevation angles of adjacent segments. However, elevation angles cannot be derived from the joint angles alone, but an internal representation of an absolute reference outside the limb is needed, say the vertical or the body axis. This external reference could be sensed by foot mechanoceptors, by graviceptors in the body, or by labyrinthine cues.

The temporal changes of the elevation angles of lower limb segments do not evolve independently of each other, but they are tightly coupled ( 4). The bottom panels of Fig. 2 illustrate the kinematic law described for human and cat walking. When the elevation angles are plotted one versus the others, they describe regular loops constrained close to a plane. This represents an attractor plane common to both the stance and swing phase. In this graph, paths progress in time in the counterclockwise direction, heel contact and toe-off phases corresponding roughly to the top and bottom of the loops, respectively. The specific orientation of the plane of angular covariation reflects the phase relationships between the elevation angles of the lower limb segments and therefore the timing of the intersegmental coordination. Because the degrees of freedom of limb angular motion in the sagittal plane are reduced to two by the planar constraint, they match the corresponding degrees of freedom of linear motion of the center of body mass. In other words, the coupling of the angular motion at the different limb segments dictates the spatiotemporal trajectory of the center of body mass. In locomotion, therefore, the control of limb segment rotations is tantamount to a control of the position of the center of body mass.

In humans, the planar law is not an obligatory outcome of any movement of the lower limbs, because it is not associated with either voluntary kicking movements or passive manipulations. Remarkably, however, it is shared by a walking mode that differs drastically from normal forward walking in terms of mechanical characteristics and patterns of muscle activity, namely, walking backwards ( 7). Stance is characterized by an inverted plantigrade-digitigrade sequence in the two movement directions. The anatomic and functional asymmetry of the foot and leg along the antero-posterior axis also imposes different biomechanical constraints on forward and backward gait. Forward thrust is provided mainly by ankle plantar flexors, whereas the backward thrust is provided by hip and knee extensors. Despite all these differences, the planar covariation of the elevation angles in backward locomotion is essentially identical to that of forward locomotion, and the gait loop is traversed in the opposite direction (clockwise instead of counterclockwise). This depends on the fact that the waveforms of the elevation angles in backward gait are a time-reversed copy of the corresponding waveforms in forward gait.

The planar law of kinematic covariation described for locomotion is closely reminiscent of that described for the postural responses to static and dynamic perturbations in cats ( 9). Rotations of the support platform in the sagittal plane evoke compensatory responses of the limb segments. All paths described by these responses are confined close to a plane of angular covariation. The existence of laws of intersegmental coordination, common to the control of posture and locomotion, presumably contributes to the maintenance of dynamic equilibrium during forward progression and the anticipatory adaptation to potentially destabilizing factors by means of coordinated kinematic synergies of the whole body.

What is the relationship between the limb kinematics and the mechanical energy of the body? We noted above that conservation of the mechanical energy of the whole body during walking depends to a large extent on the exchange between the forward kinetic energy and the gravitational potential energy of the center of body mass. In this context, the hypothesized selection by the nervous system of the elevation angles of each limb segment with respect to the direction of gravity and that of forward progression as the controlled variables may help in predicting the energetic consequences of the desired kinematics. Moreover, as we noted, the planar covariation of the elevation angles is instrumental in reducing the degrees of freedom of limb motion to those of the center of body mass, where most mechanical energy is expended in walking.

There is an additional mechanism embedded in the law of kinematic coordination that contributes to the control of mechanical energy expenditure. The net mechanical power tends to increase rapidly with speed (Fig. 3). This is because the changes in potential energy are roughly independent of speed, whereas the changes in kinetic energy increase with speed and therefore less and less energy is conserved by means of the energy exchange at the center of body mass. However, there is a compensatory mechanism that reduces the oscillations of the center of body mass ( 3). The phase coupling between the instantaneous changes of the elevation angles of the limb segments shifts systematically with increasing speed in both humans ( 3) and cats ( 12). In humans it has been shown that the phase shift translates in a reduction of the increment of the net mechanical power with increasing speed ( 3). This mechanism is not equally developed in all human subjects, however. Trained subjects (such as that denoted by yellow points in Fig. 3) generally exhibit a more pronounced phase shift with increasing speed than untrained subjects (such as that denoted by red points). Accordingly, the mechanical power output at intermediate and high speeds is significantly lower in the former than in the latter subjects ( 2).

One can prove that the intersubject variation in the recovery of mechanical energy at higher speeds depends on different kinematic strategies, rather than different biomechanical characteristics (such as a more or less advantageous mass distribution), by creating chimerical subjects and simulating their mechanical behavior ( 2). Thus grafting the kinematics of an energy-saving subject into the body of a less economical subject results in an energy-saving chimera, whereas grafting the body mass and the mass distributions, leaving the kinematics unchanged, does not.

In summary, the described correlation between kinematics and mechanical energy output suggests that the specific tuning of the phase of intersegmental coordination can be used by the nervous system for limiting energy expenditure, for instance, to maximize endurance or simply to walk in a smooth and effortless manner.

Despite the progress in understanding the general principles of operation of CPGs, the nature of the control waveforms that are putatively encoded is poorly understood. As we remarked at the beginning of this review, the simple view that mutually inhibiting extensor and flexor half-centers control immutable patterns of muscle activity at each single joint is not valid in mammals. The relationship between muscle activity and whole body mechanics is too variable and complex to allow direct control of the latter without an intermediate kinematic representation.

We propose that CPGs may control limb segment motion by encoding the waveforms of the elevation angles. In response to these kinematic reference signals, the appropriate muscle synergies would be determined in a subordinate and flexible manner to adapt to the current mechanical constraints. The significance of muscle redundancy would then be to allow the same movement to be carried out by means of different combinations of muscle activity under different environmental circumstances, for instance, to cope with fatigue or changes in load.

The kinematic waveforms could be output in either direct or time-reversed form (like a motor tape) depending on the direction (forward or backward) of gait ( 7). The planar law of intersegmental coordination might derive from the dynamic interaction of segmental oscillators between each other and with limb mechanics. The plane of angular covariation reflects the phase relationships between the elevation angles of the lower limb segments and, therefore, the timing of the intersegmental coordination. Speed increments are accompanied by a progressive phase shift ( 3, 12). In this context, the phase plays a role of global control variable similar to that previously hypothesized for the network of CPGs ( 8).

Although by definition CPGs can generate rhythmic motor patterns in the absence of afferent input ( 11), afferent feedback has several roles in regulating the production of these motor patterns, such as establishing details of the temporal order of motor activity, controlling transitions from one phase of the movement to another, and reinforcing ongoing motor activity ( 10). Inputs from muscle spindle afferents (particularly from proximal hip muscles) can reset the fictive locomotor rhythm. The transition from stance to swing is triggered by afferent signals from the hip region when the hip is extended near the end of stance. Swing is initiated when the leg is extended (stretching flexor muscles) and unloaded (reduced force in extensor muscles sensed by Golgi tendon organs of the extensor muscles). Thus proprioceptive signals regulate the timing of reversal from backward to forward rotation of the limb during the gait cycle. As noted above, the timing of the intersegmental coordination represents a control variable in CPGs.

The degree of autonomy of spinal CPGs in producing the described kinematic law independent of supraspinal control is unknown. However, preliminary observations in our laboratory indicate that the planar covariation of limb segment angles is preserved, although in a degraded form, in paraplegic patients (with incomplete section of the spinal cord at thoracic level) trained to walk on a treadmill with body weight support. Spinal cats also exhibit a limb kinematics roughly comparable to that of intact cats ( 11).

It is likely, however, that in intact mammals the spinal CPGs interact extensively with the other networks involved in the control of locomotion. In particular, it is known that the activity of both ventral (VSCT) and dorsal (DSCT) spinocerebellar neurons is rhythmically modulated with the different phases of locomotion. These neurons send to the cerebellum an efferent copy from spinal locomotor networks and afferent information from the moving leg. The integrative role played by DSCT neurons in encoding whole limb parameters has been recently uncovered in cats ( 5). Thus these neurons encode linear combinations of the limb elevation angles during changes in limb geometry. These authors have proposed "that the DSCT responses to perturbations may reveal a utilization at the spinal level of a coordinate system that is similar to that deduced from the behavioral studies. Moreover, this coordinate representation of proprioceptive sensory information would have the proper form to provide the basis for segmental feedback that may be essential for the fine tuning of motor strategies to control limb geometry" ( 5).

We showed that a similar control of limb segment rotation occurs in two very different forms of walking, quadrupedal (cat) locomotion and bipedal (human) locomotion. The law of intersegmental coordination we have described may emerge from the coupling of neural oscillators with each other and with limb mechanical oscillators. Muscle contraction intervenes at variable times to reexcite the intrinsic oscillations of the system when energy is lost. The hypothesis that a law of coordinative control results from a minimal active tuning of the passive inertial and viscoelastic coupling among limb segments is congruent with the idea that walking has evolved according to minimum-energy criteria ( 1, 6).

References

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Walking is a form of locomotion used by limbed animals on land. It involves the coordination of numerous muscles to provide forward progression while maintaining body balance and limiting energy expenditure. Neurophysiologists tend to focus on the principles of organization of the central networks that generate the patterns of rhythmic muscle activity ( 8, 10, 11).

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Relaxation techniques: Try these steps to reduce stress

Relaxation techniques can reduce stress symptoms and help you enjoy a better quality of life, especially if you have an illness. Explore relaxation techniques you can do by yourself.
By Mayo Clinic Staff
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Relaxation techniques are a great way to help with stress management. Relaxation isn't only about peace of mind or enjoying a hobby. It's a process that decreases the stress effects on your mind and body. Relaxation techniques can help you cope with everyday stress. And these techniques can help with long-term stress or stress related to various health problems, such as heart disease and pain.

Whether your stress is spiraling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques are often free or low cost, pose little risk, and can be done nearly anywhere.

Explore simple relaxation techniques and get started on de-stressing your life and improving your health and overall well-being.

The benefits of relaxation techniques

When faced with many responsibilities and tasks or the demands of an illness, relaxation techniques may not be a priority in your life. But that means you might miss out on the health benefits of relaxation.

Practicing relaxation techniques can have many benefits, such as:

Slowing heart rate

Lowering blood pressure

Slowing breathing rate

Improving digestion

Controlling blood sugar levels

Reducing activity of stress hormones

Increasing blood flow to major muscles

Reducing muscle tension and chronic pain

Improving focus and mood

Improving sleep quality

Lowering fatigue

Reducing anger and frustration

Boosting confidence to handle problems

To get the most benefit, use relaxation techniques along with other positive coping methods, such as:

Thinking positively

Finding humor

Problem-solving

Managing time and priorities

Exercising regularly

Eating a healthy diet

Getting enough sleep

Spending time outside

Reaching out to supportive family and friends

Types of relaxation techniques

Health care providers such as complementary and integrative health specialists and mental health providers can teach many relaxation techniques. But you can also learn some relaxation techniques on your own.

In general, relaxation techniques involve refocusing your attention on something calming and increasing awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap its benefits.

Types of relaxation techniques include:

Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress.

You repeat words or suggestions in your mind that may help you relax and reduce muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.

Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group.

This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.

In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. This is best done in a quiet area without interruptions. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.

Visualization. In this relaxation technique, you may form mental images to take a visual journey to a peaceful, calming place or situation.

To relax using visualization, try to include as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.

You may want to close your eyes, sit in a quiet spot, loosen any tight clothing, and focus on your breathing. Aim to focus on the present and think positive thoughts.

Other relaxation techniques may include:

Relaxation techniques take practice

As you learn relaxation techniques, you can become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control and decreasing your quality of life.

Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don't let your effort to practice relaxation techniques become yet another stressor.

If one relaxation technique doesn't work for you, try another technique. If none of your efforts at stress reduction seems to work, talk to your health care provider about other options.

Also, keep in mind that some people, especially those with serious mental health issues and a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you experience emotional discomfort during relaxation techniques, stop what you're doing. Consider talking to your health care provider or mental health provider.

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Show references

1. Complementary, alternative, or integrative health: What's in a name? National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/integrative-health. Accessed Dec. 22, 2021.

2. Relaxation techniques for health. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/stress/relaxation.htm. Accessed Dec. 22, 2021.

3. Pizzorno JE, et al., eds. Stress management. In: Textbook of Natural Medicine. 5th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed Dec. 22, 2021.

4. Seaward BL. Essentials of Managing Stress. 5th ed. Jones & Bartlett Learning; 2021.

5. Seaward BL. Managing Stress: Principles and Strategies for Health and Well-Being. 9th ed. Jones & Bartlett Learning; 2018.

6. AskMayoExpert. Stress management and resiliency (adult). Mayo Clinic; 2021.

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Meditation has been shown to offer many benefits. Although it's well known as a technique to reduce stress and anxiety, research shows that it may also help enhance your mood, promote healthy sleep patterns, and boost cognitive skills.

Meditation is the habitual process of training your mind to focus and redirect your thoughts.

The popularity of meditation is increasing as more people discover its many health benefits.

You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns, and even increased pain tolerance.

This article reviews 12 health benefits of meditation.

Stress reduction is one of the most common reasons people try meditation.

One review concluded that meditation lives up to its reputation for stress reduction ().

Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines.

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking.

In an 8-week study, a meditation style called "mindfulness meditation" reduced the inflammation response caused by stress ( 2).

Furthermore, research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia ( 3, , ).

Summary
Many styles of meditation can help reduce stress. Meditation can likewise reduce symptoms in people with stress-triggered medical conditions.

Meditation can reduce stress levels, which translates to less anxiety.

A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety ().

Another study in 47 people with chronic pain found that completing an 8-week meditation program led to noticeable improvements in depression, anxiety, and pain over 1 year ().

What's more, some research suggests that a variety of mindfulness and meditation exercises may reduce anxiety levels ().

Meditation may also help control job-related anxiety. One study found that employees who used a mindfulness meditation app for 8 weeks experienced improved feelings of well-being and decreased distress and job strain, compared with those in a control group ().

Summary
Habitual meditation can help reduce anxiety and improve stress reactivity and coping skills.

Some forms of meditation can lead to improved self-image and a more positive outlook on life.

For example, one review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression ().

Another study found that people who completed a meditation exercise experienced fewer negative thoughts in response to viewing negative images, compared with those in a control group ().

Furthermore, inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may also reduce depression by decreasing levels of these inflammatory chemicals ().

Summary
Some forms of meditation can improve depression and reduce negative thoughts. It may also decrease levels of inflammatory cytokines, which could contribute to depression.

Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self.

For example, self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you.

Other forms teach you to recognize thoughts that may be harmful or self-defeating. The idea is that as you gain greater awareness of your thought habits, you can steer them toward more constructive patterns (, , ).

One review of 27 studies showed that practicing tai chi may be associated with improved self-efficacy, which is a term used to describe a person's belief in their own capacity or ability to overcome challenges ().

In another study, 153 adults who used a mindfulness meditation app for 2 weeks experienced reduced feelings of loneliness and increased social contact compared with those in a control group ().

Additionally, experience in meditation may cultivate more creative problem-solving skills ().

Summary
Self-inquiry and related styles of meditation can help you "know yourself." This can be a starting point for making other positive changes.

Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention.

For example, one study found that people who listened to a meditation tape experienced improved attention and accuracy while completing a task, compared with those in a control group ().

A similar study showed that people who regularly practiced meditation performed better on a visual task and had a greater attention span than those without any meditation experience ().

Moreover, one review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying, and poor attention ().

Even meditating for a short period each day may benefit you. One study found that meditating for just 13 minutes daily enhanced attention and memory after 8 weeks ().

Summary
Several types of meditation may build your ability to redirect and maintain attention.

Improvements in attention and clarity of thinking may help keep your mind young.

Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus your thoughts. Studies in people with age-related memory loss have shown it improves performance on neuropsychological tests ().

Furthermore, a review found preliminary evidence that multiple meditation styles can increase attention, memory, and mental quickness in older volunteers ().

In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia. It can likewise help control stress and improve coping in those caring for family members with dementia (, ).

Summary
The improved focus you can gain through regular meditation may boost your memory and mental clarity. These benefits can help fight age-related memory loss and dementia.

Some types of meditation may particularly increase positive feelings and actions toward yourself and others.

Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself.

Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances, and ultimately enemies.

A meta-analysis of 22 studies on this form of meditation demonstrated its ability to increase peoples' compassion toward themselves and others ().

One study in 100 adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent.

In other words, the more time people spent in weekly metta meditation practice, the more positive feelings they experienced ( 31).

Another study in 50 college students showed that practicing metta meditation 3 times per week improved positive emotions, interpersonal interactions, and understanding of others after 4 weeks ().

These benefits also appear to accumulate over time with the practice of loving-kindness meditation ().

Summary
Metta, or loving-kindness meditation, is a practice of developing positive feelings, first toward yourself and then toward others. Metta increases positivity, empathy, and compassionate behavior toward others.

The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors ().

Research has shown that meditation may help people learn to redirect their attention, manage their emotions and impulses, and increase their understanding of the causes behind their (, ).

One study in 60 people receiving treatment for alcohol use disorder found that practicing transcendental meditation was associated with lower levels of stress, psychological distress, alcohol cravings, and alcohol use after 3 months ().

Summary
Meditation develops mental awareness and can help you manage triggers for unwanted impulses. This can help you recover from addiction, manage unhealthy eating, and redirect other unwanted habits.

Nearly half of the population will struggle with insomnia at some point.

One study compared mindfulness-based meditation programs and found that people who meditated stayed asleep longer and had improved insomnia severity, compared with those who had an unmedicated control condition ( 39).

Becoming skilled in meditation may help you control or redirect the racing or runaway thoughts that often lead to insomnia.

Additionally, it can help relax your body, releasing tension and placing you in a peaceful state in which you're more likely to fall asleep.

Summary
A variety of meditation techniques can help you relax and control runaway thoughts that can interfere with sleep. This can shorten the time it takes to fall asleep and increase sleep quality.

Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions.

Some research suggests that incorporating meditation into your routine could be beneficial for controlling pain.

A large meta-analysis of studies enrolling nearly 3,500 participants concluded that meditation was associated with decreased pain ().

Meditators and non-meditators experienced the same causes of pain, but meditators showed a greater ability to cope with pain and even experienced a reduced sensation of pain.

Summary
Meditation can diminish the perception of pain in the brain. This may help treat chronic pain when used to supplement medical care or physical therapy.

Meditation can also improve physical health by reducing strain on the heart.

Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function.

High blood pressure also contributes to atherosclerosis, or a narrowing of the arteries, which can lead to heart attack and stroke.

One review concluded that several types of meditation produced similar improvements in blood pressure ().

In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, blood vessel tension, and the "fight-or-flight" response that increases alertness in stressful situations ().

Summary
Blood pressure decreases not only during meditation but also over time in individuals who meditate regularly. This can reduce strain on the heart and arteries, helping prevent heart disease.

People practice many different forms of meditation, most of which don't require specialized equipment or space. You can practice with just a few minutes daily.

If you want to start meditating, try choosing a form of meditation based on what you want to get out of it.

There are two major styles of meditation:

Focused-attention meditation. This style concentrates attention on a single object, thought, sound, or visualization. It emphasizes ridding your mind of distractions. Meditation may focus on breathing, a mantra, or calming sound.

Open-monitoring meditation. This style encourages broadened awareness of all aspects of your environment, train of thought, and sense of self. It may include becoming aware of suppressed thoughts, feelings, or impulses.

To find out which styles you like best, check out the variety of free, guided meditation exercises offered by the University of California Los Angeles. It's an excellent way to try different styles and find one that suits you.

If your regular work and home environments do not allow for consistent, quiet alone time, consider participating in a class. This can also improve your chances of success by providing a supportive community.

Alternatively, consider setting your alarm a few minutes early to take advantage of quiet time in the morning. This may help you develop a consistent habit and allow you to start the day positively.

Summary
If you're interested in incorporating meditation into your routine, try a few different styles and consider guided exercises to get started with one that suits you.

Meditation is something everyone can do to improve their mental and emotional health.

You can do it anywhere, without special equipment or memberships.

Alternatively, meditation courses and support groups are widely available.

There's a great variety of styles too, each with different strengths and benefits.

Trying out a style of meditation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.

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Meditation is the process of redirecting your thoughts to calm your mind. It may also improve your overall quality of life. This is what the research says.