EXERCISE TO KEEP 'CAD' AT BAY

Atheroselerosis is the process , where 'plaques' or blocks are built up in arteries, which is responsible for the development of Coronary Artery Disease (CAD)

Exercise has a role to play in cutting down CAD. By exercise one can achive a good physical activity, reduced odesity, blood pressure control and glucose control. The need for nicotine is also kept away.

All types of exercise, cardiovascular, musculoskeletal and stretching, are a must, in combination, for a ocerall health and fitness condition for a person. Any type of exercise has to be attempted only after being medically cleared by your physician. The type, duration and intensity depends on your age, lifestyle and your health condition. Aven those undergone a cardiac procedure or an attack can exercise. The type and other details as per your doctor's advise.

Exercise helps in physical conditioning and stress reduction. Atress is a crucial factor in development of CAD.

CARDIOVASCULAR EXERCISE- TO TRAIN THE HEART AND LUNGS TO FUNCTION MORE SFFECIENTLY.

1. INTENSITY- Minumum moderate intensity esercise, should cause a noticeable increase in the heart and breathing rate.
2.TIME- Minumum of 30 minutes, though up to 60 to 70 minutes is suitable. Even 3 to 5 10 minutes sessions will bring the desired training sffect.

3.TYPE-acitivities involving larger muscle groups like brisk walking,jogging,running.swimming,cycling,aerobic dance etc.

4.FREQUENCY-3 to 5 times a week.

MUSCULOSKELETAL EXERCISE- TO IMPROVE MUSCLE STRENTH AND ENDURANCE.

1.FREQUENCY-At least 2 to 3 times a week. recovery period of at least 48 hours between sucessive sessions is necessary.

2.INTENSITY-Should be able to lift the weight at least eight times before putting it down completely.
3.TIME- BETWEEN 1 TO 3 SETS.
4.TYPE- all major muscle groups should be exercised. Exercises should involve dumbells or exercise resistance bands.

FLEXIBILITY AND MIND-BODY CONNECTION-TO OPTIMISE  RANGE OF MOTION AT JOINTS AND HARMONISE MIND WITH MOVEMENT.

1.TYPE-Taking various joints through their range of motion like stretches,both static and dynamic, yoga,tai chi.
2.TIME-Up to 2 to 3 repetitions an exercise,each lasting 30 seconds to 2 minutes. Total duration can go up to an hour.
3.FREQUENCY-At least 3 days preferably every day.
4.INTENSITY- Hold to the point of tension but not discomfort.

SPRAINED ANKLE NEEDS REST

A sprained ankle is one of the most common joint injuries, which has to be treated with respect it deserves.

Ankle sprain are so often mistreated or not treated at all. These ankle sprain need more rehablitation and usually take longer period to heal completely. Experts say that these sprains have the highest rate of reoccurance of any joint injuries. According to research done at University of North Carolina, charlotte, in any ankle sprain, the ankle should be immediately immoblised to protect the joint and allow the ligaments to heal: at least a week for the simplest sprain, upto 14 days for a  moderate sprain and upto 6 weeks for more severe sprains.

As with other such injuries, the recommended first aid to be started as soon as possible, is to wrap the the ankle in a bandage, raese it higher than the chest level and apply cloth wrapped ice foe 20 minutes every one hour. Complete rest to be given. Avoid longer period of ice application as it might cause tissue damage. After this a visit to the doctor is a must.

Immobilisation provides  ligaments with the rest thay need to heal and reduces the risk of eggravating the injury. with proper immobilisation a complete ligament tear can also be healed. Caution, overdoing will cause muscle atropy and stiffness. During healing new tissues are laid down, and they need to be aligned with the action of the joint, through proper exercise.

Rehabilitation should include motion and streaching exercises, strength training and balance training.Women should be more careful in high heels and flatforms shoes as they are awaiting an ankle sprain to happen.

Prevention is ideal, so proper shoes should be chosen which is comfortable and suportive. Extra protection is needed during physical acitivities.

PLATONIC LOVE -ENRICHING AND BEST

Todays young, single, people have never had it so good when it comes to relationships with the opposite gender. There is an explotion of man-women relationships and also a wide range of man-women relationships, to choose from. The predominant one is the boyfriend- girlfriend sort of relationship where both are willing and committed to get married. The lucky ones, with family support may get married, while others get married on their own and still others may engage in a sort of living-in arrangement, as long as it goes without hinderence
The other one kind of relationship is the more mature and cool one where sex is the combining factor, but without any iato of other commitments in their relationship. Any type of relationship to be fruitfull both to the mind and body has to have an emotional commitment. So here both parties to this kind of relationship get no fulfillment from their relationship. Here the parties to this kind of relationship may tend to stay with only one partner of the opposite sex. In contrast to this one more kind of relationship is where the partners are very good companians, share all their thoughts and feelings and have sex as and when they feel. In this kind of relationship their is no guarntee that they will not have relationship with others also. It is like a free for all but not with who ever asks for. Here parties to this relationship will have something in common, such as groups, same vocation, similar interests etc.,. An off-shoot of this kind of relationship,is one where the parties have relationship exclusivily for sex.
One more kind of relationship is called the platonic love. Here the parties are like true lovers but with the exception of having sex and intending to get married. Here the parties stick to one another and do not have any other partner. Here like true lovers, they share everything, their thoughts,fellings etc., but stay as such and are not inclined to mary. This relationship is truly hard proposition to maintain, for there is a lot of difference in having this kind of relationship between parties of same gender and opposite gender. While discussing or sharing intimate details and when that position is supported by the other gender, the underlying sexual feelings makes its unsolicited apperance. The greatness of this platonic love is the parties do not succumb to this sexual tension.

This platonic love is not only not about havinf sex but care should be taken to see the emotional equation or involment do not spoil your other relationship. Any relationship to be true to itself gas to have an emotional involment, lest it will not grow and bloom, but wither away and be just a causal friendship. You should take care not to compromose to spouses need, while you lend a hand in supporting or helping your platonic partner. You should mutually draw a boundary line to each others involment in other, and be able to keep the relationship within these, have no undue expectation of each other. If these are followed than you will have a long, productive and fruitfull relationship. This will make you a better person, emotionally as well ,as all of us are trying to be one.

SLEEP WELL- BE IN HAPPY FRAME OF MIND

Sleep is the healing phase for the body. Sleep is the time for regeneration,repair and growth. during sleep time, especially in very deep sleep, the parasympathetic nervous system is dominant. This system facilitates the rest and digest phase of our body. this system triggers the relaxation response.

EFFECTS OF LESS SLEEP.

a. It makes one to loose concentration and groggy.

b. Decision making and reaction time is slowed.

c. It impacts factory workers and is rsponsible for causing damsges.

d. Relationship with oneself as well as others get affected.

e. It is found to be the cause for many road accidents.

f. Caffenine or any drug induced state, creates an adrenaline rush, which make one difficult to fall into deep sleep. Adrenaline, a stress hormone, if induced for a longer period, causes problems like fatigue, depression and inability to cope with changes.

g. Sleep disorder range from insomnia tp other complications. For sleep apenia (obstruction of airway passage)there are many reasons and many degress of airway passage obstruction, which results in snoring, gasping and obstructed breath. Sleep is obstructed.

h. When one is aggravated or angry, he tightens his jaw, which may cause tightness in the neckand in back. during sleep one invaluntarily grinds his teeth or clenching of jaw due to this. This is a sleep disorder and the symptoms for this is mlgraine and headache, irritability,achu jaw,depression, eye and ear irritation.

The solution for less sleep is not sleeping pills, which is associated with slurred speech, slowed reflexes and poor judgements. The root cause for this disorder can be addressed by changes to lifestyle and attitude.A good plantbased B complex will strengthen the nervous system and brain. Relaxing body therapies and massage to release muscles are very usefull.Practice of yoga asanas,deep breathing and meditation is important. Asanas are good to release nervous agitation and soothes the system. Oratice should be gentle and done consciously.

One directly important asana is shava asana. As the name denotes, you have to lie down on your back as a 'corpse'. close your eyes and stretch your hand, palm upwards, by your side. Slowly bring to your awarness that your body,part by part, is not in contact with the earth and that your are weightless. Be aware of your breath and watch your breath going in and comming out for about 10 minutes, without your mind wavering. If your mind wanders, bring it back very gently and at no time go against or try to 'order' your mind. do this before going to bed.

As for breathing. allow your mind to focus on nreath. Watch it go in and come out. Breath first through your left nostril as much as you can very slowly and after closing your lefy nostril, breath out only through your right nostril as slowly as possible. Now breath in through right and out through lefy. Your breath in and breath out should be for a period as long as you can, and at the same time as slowly as possible. You will be suprised to realise the significant reduction in the number of thoughts. There are various breathing practices, that access the 3 lobes of the lunges. Anxiety and depression will fall away.

Culivate a balanced approach to life, both internal and external. Do as much acitivites as you can. but at the same time take enough rest as well. Learn to love and being kind to one and all. When one is holding on to anger and resentment one is not only blocking he 'prana' or 'energy' but also brain acitivity as well.

HAVE YOU MET YOUR 'MET'?

Dont think this is some kind of a joke- it is essential for those who want to loose their fat accumulated in their body and also for bringing down their weight to managable levels.

Whay is MET : met is METABOLIC EQUILANT. Energy which one spend at rst is said to equal MET. so levels of MET is linked to the physical activity. while gardening one could be working at MET 5 level. Walking leisurely may have one working at MET 3-5. This MET varies from person to person depending upon their age, basic lifestyle and it is completely different for physiologically unnormal person.

All kinds of physical activity spends energy. The spent energy is got from stored fat or from daily intake. The more energy spent then consumed the better. Simply put the deficit energy is got from the fat stored in the body. so more of deficit, more of fat loss and inturn weight loss.

As the intensity of the workout increases, fat decreases proportionately. A longterm calorie management and dsficit is crucial in weight loss and, weight management. A low intensity, long duration workout like walking at about 3 mph might burn around 150 calories, which is derived from fat stored in the body, after their glucose is depleted, first. If one work at a much higher intensity for about an hour, chances are he burns about 300 to 500 caloreis. 150 caloreis spent while low intensity long duration workout, is very easl to be replaced, while for 300-500 calories the inyake has to be naturally increased several fold. when the goal is weight reduction, no point in replenshing the energy spent. So eating a normal quantity and high intensity workout, will give the best result for weight loss.

A resent finding says that if one is capable of working at higher intensities, hen doing so will cause a continued increased comsumption of energy and therefore calories, post workout. This, at times may last for about 12 hours, post workout. at the same time, indications are, men, who worked at their optimum MET, their chances of heart attack is reduced by nearly 75 persent. Research also gives similar information for women.

As one exercises regularly, naturally his fitness level increases. With increased fitness levels his optimum MET also rises, accordingly. the more fitness the moe easier to do your workout. workout intensities are hard to be measured. The sugjactive measure liks "Talk Test" might put an inexperinced eserciser to over-estimate himself and end up by not pushing himself to his optimum MET level. This opyimum MET level is to odtained bt trial and error method. By experience, one should find his optimum MET level. As workout progress , over a period of time his MET level also increases.

This optimum MET level could not be sustained during the entire duration of the workout. The optimum level should be attained from time to time during the duration of the workout, by HIIT method. This is nothing but putting yourselves beyond your comfort level from time to time. this method increases your stamina in a very appreciable manner.

The human body is capable to any levels, provided it is challanged, when the optimum MET level is attained time and again able to maintain it for a longer period, one can push the body to higher levels.

For any reason, the workout schedule is broken and if it is restarted once again, the previous level could not be achived in the beginning of the restart period. One ahould pace his workout according to his present fitness level. As workout progress he should bring it back to his orevious optimum level. fitness level will deteriorate if not attended to. One should always be ready to accept new research findings and go by it, rescheduling his workout and aim for better results.