THE HEALTH MAGAZINE: A GUIDE TO FITNESS & WELLNESS
Kuvakäsikirjoitus Teksti
- LIFETIME WELLNESS
- RECAP:1. Different types of physical activities: Cardio, Resistance, Flexibility.2. Cardiovascular system is used in cardiovascular activities.3. Body is worked against external force (dumbbells or bod weight) during resistance activities.4. Doing flexibility activities will correct muscle imbalances and decrease excessive tension on muscles. Static stretching, the most common type, is held for a short time.
- LIFESTYLE ACTIVITY - Activities you do in a daily basis that can burn calories at the same time. Ex. walking, doing chores
- AEROBIC ACTIVITY Biking, swimming, skateboarding
- FLEXIBILITY ACTIVITY Yoga; dance
- MUSCULAR ACTIVITY Taekwondo; cheer
- REST Sleep; TV
- "WELLNESS IS A LIFETIME GOAL"
- AEROBIC SPORT Basketball, volleyball, badminton
- When blocked, the artery can't carry fresh blood to the heart and without the blood, the heart will not be provided with the oxygen needed to pump properly. In this situation the heart will stop beating causing for the person to go into full cardiac arrest. This is exactly what happened to Bob Harper.
- Bob Harper a fitness trainer and celebrity host who experienced a widowmaker heart attack, in February 2017. At the gym Harper collapsed and went into full cardiac arrest. Luckily there were doctors in the scene that performed CPR to get his heart beating again. With what has happened to him, Harper is now healthy and back on track!
- WIDOWMAKER HEART ATTACK - Occurs when the left anterior descending (LAD) artery is completely blocked.
- BOB HARPER'S HEART ATTACK
- Exercising and paying close attention to your physical health is very important, but your inside is what counts. When something doesn't feel right, go immediately to the doctor. You never know if the inside of your body is healthy as the outside.
- ECTOMORPH People with this body type usually have long, slim arms and legs. They have this kind of physical appearance due to small bone size, muscle size and mass has a small amount, and a low body fat percentage.
- BODY TYPES
- MESOMORPHThis body type makes people appear muscular and well-proportion. They have a figure that solid and large-boned. It comes from large amounts of muscle size and mass, low-to-medium body fat percentage, and medium-to-large bone size.
- ENDOMORPH A body type where people have a short neck, wide hips, and a round face. They have an appearance that is similar to a pear and have a soft, large, and bulging frame. This is associated from high body fat percentage, small amount of muscle size and mass, and large bone size.
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- 1. CALORIC BALANCE - The amount of calories consumed must be equal to the calories burned in order to maintain your caloric balance and be healthy. Not maintaining it can lead to either weight loss or gain.
- 3. METABOLISM - How fast your body burns the consumed calories. It also converts the calories into energy. The speed of the process is different for everyone and the activity being performed.
- BODY COMPOSITION
- Benefits of being socially, physically, and mentally/emotionally well: - Decreases the risk of getting diseases - Improve your grades- Being able to live longer - Become more confident- Get better sleep - Have stronger and healthier bones- Can reduce depression
- 4 Factors That Affect Your Body Composition
- 2. EATING HABITS & ACTIVITY LEVEL Eating Habits: Extra calories consumed, but was not burned enough, is stored as fat cells.Activity Level: More active equals more calories burned. Less active equals less calories burned.
- 4. RESTING METABOLIC RATE (RMR) Tells how much energy your body needs for involuntary activities. Must consume between 1400-1800 calories to keep your body functioning. As you age, RMR decreases along.
- Always listen to your body's needs! Take care of your body by attending your doctor's appointment and/or having regular check-ups.Your health is important and this includes both the interior and exterior parts of your body.
- INJURY PREVENTION DURING ACTIVITY
- Being hydrated by drinking a minimum of 1 cup of water every 20 minutes is beneficial to your body as it prevents injuries during physical activities. When you're doing an activity under hot weather, drink plenty of fluids!
- While doing a physical activity, taking breaks in between will help prevent an injury. Listening to your body is way for injury prevention. For example, if you're running and is starting to feel dizzy sit down and drink water.
- Safety plays a big role when it comes to physical activity. If you want to prevent injuries being safe will most likely make that happen. A way to be safe is by wearing appropriate protective gear. When playing football wear your shoulder and knee pads, helmet, and mouth gear. If you're biking, especially doing mountain biking, it's best to wear a helmet.
- ONE SIZE DOES NOT FIT ALLKeep in mind that every human being is not perfect, instead we are uniquely different in other words we are beautiful in our own way. This means that we all come in different sizes and shapes - just like what was mentioned from above - and that there is no weight nor body type that fits everyone. Remember to always check your health and wellness by exercising and through your eating habits.
- SHIN SPLINTS - The front side of you lower leg is painful when walking or jogging. Pain is created by inflammation from muscle, bone tissue, and tendon around the skin. Over exercising and incorrect footwork are few of the factors that cause shin splints. If you are experiencing them, change your activity that reduces leg stress and apply ice to the area causing the pain.
- MUSCLE SPRAINS Ligament is torn or overstretched and is most commonly occurred in the ankle, wrist, and knee. With a muscle sprain you may experience these symptoms: swelling, pain, bruises, and limited mobility. If you are experiencing these symptoms, stop what you're doing and seek medical attention and also do the R.I.C.E method.
- COMMON INJURIES
- MUSCLE STRAINS - Muscle or tendon is stretched too far causing a "pulled muscle or muscle soreness". They happen in the neck, shoulders, lower back, or hamstring due to physical activities, bad posture, or not warming up. Symptoms include: sudden pain, swelling, soreness, muscle spasm, and a "knotted feeling". When experiencing these symptoms seek medical attention and do the R.I.C.E method.
- Most common injuries: muscle strains, blisters, muscle sprains, and shin splints
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- BODY COMPOSITION Percentage of fat, water, bone, and muscles in your body
- Your eating habits, the physical activity you perform, and eliminating calories are all factors that affect your metabolic rate. To prevent these, eat complete and healthy meals, do physical activities everyday, and eat a considerable amount of calories.
- Teens who are active needs to have 1600 calories for RMR and 600 calories for physical activity, resulting in them have 2200 total calories. While teens who are inactive needs to have 1600 calories for RMR and 100 calories for physical activity and getting a total of 1700 calories needed.
- Having a low body fat percentage and a high percentage of fat-free mass means you have a healthy body composition. Its benefits include high metabolism, longer life, decreases risk of diseases, Type 2 diabetes, & cardiovascular disease, and have stronger bones.
- REMINDERWhen doing any kind of physical activity, be aware that injuries can happen. If you follow the safety procedures from above you will have little to no chance of getting an injury. However, if you do get an injury don't ignore! Get it treated or checked out to the doctor to prevent further pain and hospital visits in the future.
- Before doing any kind of physical activity it's important to do a warm up beforehand and a cool down afterwards. Taking a couple of minutes will not only prevent injuries, but provide proper care to your muscles and heart rate.
- Warm up: Arm & Leg stretches; 6-12 mins. of slow jogging or riding a stationary bike.Cool down: Doing the same stretches from the warm up; 5-10 mins. of walking or cycling for a slow pace.
- R.I.C.E METHOD Rest - Take a break from the activity and rest and protect the injury.Ice - Apply ice, but not directly at the skin, for 3 times per day for 10-20 minutes to reduce swelling.Compression - Wrap the injured area with an elastic bandage, but don't warp it too tight other areas starts to swell.Elevation - To reduce the swelling raise the injured area with a pillow or blanket.
- BLISTERS - Have pockets that is filled with clear liquid and are commonly found in the hands and feet. They are most often caused when weightlifting without gloves. If you have blisters instead of popping it, it's best to dry it, then clean it, and cover it with bandage.
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