Feeling Down? Use These Tips To Develop A Fitness Regimen

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Whether you’re just starting out with a fitness routine or you are an experienced athlete, you can always benefit from increasing your knowledge about fitness. Gaining an understanding of the body’s functions and the best methods of building greater fitness is invaluable. If you follow this advice you will be able to tell the difference.

If you are going to be doing serious weight training, it is crucial to have a spotter on hand. As you are lifting, your body is going to get tired. Lifting without a spotter leaves you open to the danger of being unable to lift your weights off of your chest, or even more dangerously, having them fall down on you if your arms give out – waist trainers

Lifting weights is not all about the number of pounds you can put up. It is not even about how many repetitions you can do. The most important part of any weight training is to focus on the quality of each repetition. When you are putting the weight up, do so slowly, making sure you can feel the muscle contract, then bring it back down in a slow and controlled manner. This will ensure you get the most out of each repetition.

Drink water before, during and after your workout. Water is the single most important substance for human beings and is required by every cell in your body. It’s crucial to stay hydrated. Not only that, but during a workout, your cells can create a lot of waste products. Water helps flush those toxins from your system.

Remember that your fitness needs change as you age, especially regarding flexibility. When you reach middle age, you need to devote even more time to stretching before and after your workout. This helps keep your muscles pliable and prevents cramping after workouts as well as helping reduce the risk of injury.

Invest in a good pedometer to track the steps you are taking. A healthy goal per day is to get in 10,000 steps per day every day. Purchasing a pedometer will let you keep track of how you are doing and motivate you to make those changes to get more in. Treat it like a game and see if you can beat your best.

If you find it hard to make time during your busy schedule to go to the gym don’t worry, there are ways you can still work out. You can get up 30 minutes earlier each morning and jog, or do push ups and sit ups. If you are serious about getting fit then you will make the time to accomplish your goals.

Your workouts will be even more effective if you learn to control your breathing. When you are working out your abdominal area with sit-ups or crunches, try to breathe out with force when your shoulders reach the highest point from the floor. Deep exhaling causes the muscles in your abdominals to work harder than normal because they are constantly contracting.

If you have a finger or two that always seems to get jammed during sports or training, try taping them. All you do is tape them to a neighboring finger as a bit of added support. This added strength will be less likely to cause those fingers to bend at strange angles.

Make sure that the shoes you wear for your workout actually fit well. Shoes with a proper fit will help to prevent injury and fatigue, as well as ward off nasty blisters. You should be able to comfortably wiggle your toes, but not shift your foot back and forth inside the shoe.

Always use the proper form when lifting weights to strengthen your biceps. It’s easy to strain your arm muscles quite badly with poor form. The right way to lift weights is to put out your wrists, angle them slightly backward, and hold that pose. Try to let your wrist go back to normal. This way, the muscles will develop correctly.

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Regardless of your current condition, it is possible to achieve real results if your exercise regimen is adjusted pursuant to the guidance above. By taking the time to educate yourself, you’ll be able to get the most out of each and every workout. Keep in mind the tips you learned, and you will see a difference in no time at all.

What happens in the body when we stop smoking?

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We smoke less and less, but still too much. Meanwhile, tobacco is a disastrous habit that leads to lung cancer, cardiovascular disease, causes atherosclerosis or stroke. No wonder that more and more Poles decide to quit cigarettes, in 2011 without a cigarette of the day could not imagine 31 percent. of us, in 2015 – only 25 percent The effects of withdrawal can be seen after a few minutes, when the pulse begins to normalize and the pressure slowly returns to normal. What else happens in the body when we decide to stop nicotine? Cheap snus

Quitting smoking is an invitation to the body to regenerate. Specialists from the American Cancer Society speak in this tone, but not only. Polish doctors, dentists, psychologists and dietitians also recommend parting with addiction. They all unanimously point to the consequences of smoking: a higher risk of heart disease and lung cancer, where on average 20 thousand die annually. Poles. Awareness of danger is also increased by numerous social campaigns.

But quitting smoking should not be only dictated by fear. Specialists from ACS argue that quitting is simply profitable for health. Before doing so, you need to focus on the consequences of parting with your cigarette. Here are a few of them.

The heart is the most important muscle in the human body. Quitting smoking is salutary for him because nicotine and other substances contained in nicotine smoke put a heavy load on both his work and the coronary vessels.

Meanwhile, after 20 minutes without a cigarette, the pulse begins to return to normal. Immediately afterwards, the heart rate stabilizes, and arterial pressure – calms down and returns to the standard level, i.e. around 90/120. All this leads to the elimination of the risk of future heart disease and the entire vascular system.

How to prevent lung cancer? Put down cigarettes. The lungs have an unusual tendency to recover quickly. Already 8 hours after quitting the habit, the blood oxygen level returns to normal. After 3 days, the bronchi relax and we begin to breathe completely. It takes a week or two to normalize the lungs and restore proper air circulation. You may have a cough during this time but it is a positive symptom. It means cleansing the lungs of substances deadly for them. Pulmonary cilia lead to coughing, which – not loaded with tar – begin to work. Lung regeneration usually lasts 2-3 months.

Why are cigarettes so addictive? When we look at smoking as a relaxation activity, leading to the feeling of pleasure, we come to the conclusion that it promotes the release of opioids, including endorphins. These hormones are responsible for bliss. They are also secreted e.g. during orgasm.

Unfortunately, when we decide to quit nicotine, the brain will quickly notice the lack of pleasure provided to it and will start calling for it, it happens that this “call” will appear from 2 to 12 hours after stopping. So there will be: nervousness, irritability, mood swings and a huge need to reach for a cigarette. These feelings will disappear as soon as nicotine is completely released from the body and hormone levels return to normal.

The substances contained in nicotine smoke, including tar, ammonia, lead, cadmium, formaldehyde and carbon monoxide have not only poisonous properties. They stop the natural circulation of blood and contribute to breaking the skin’s structure. Although these changes are impossible to undo, they can be leveled after discontinuation. All you need is a good cream. But quitting the addiction increases the blood supply to the skin, which can help moisturize it. In turn, the bruises under the eyes will disappear as a result of better and calmer sleep.

Smoking cigarettes gives the teeth a characteristic yellow color, and the mouth – an unpleasant smell. You will get rid of them by quitting smoking. What’s more – parting with addiction reduces the risk of tooth decay. This is because the mouth is no longer in contact with cigarette smoke, which increases the risk of bacterial infection.

Drinking youth – psychopathological disorders

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Treatment programs for adolescents with alcohol related disorders should be targeted not only at eliminating alcohol consumption and the use of other psychoactive substances, but also at improving other mental disorders.

Among adolescents with disorders related to alcohol drinking (e.g. alcohol abuse or addiction), frequent co-occurrence of psychopathological symptoms (i.e. mental disorders other than disorders related to drinking alcohol and using other psychoactive substances) is observed. Commonly occurring co-morbidities include social disturbances (e.g., antisocial disorders) and those that cause deep depression or aggravate anxiety (i.e., negative mood disorders) (Bukstein et al., 1989; Clark and Neighbors, 1996). One study found that more than 80% of juvenile addicts or alcohol abusers also have other mental disorders (Rohde et al., 1996). In the group of adolescents with alcohol addiction undergoing drug treatment, 89% were also found to have either behavioral disorders (i.e. antisocial disorders characterized by aggression, property damage, fraud or theft, and non-compliance with applicable rules of behavior), or the so-called major depression (i.e. negative mood disorder characterized by major depressive episodes) or both together (Clark et al., 1997). Understanding the impact of co-morbidities on the occurrence and course of alcohol-related disorders can contribute to the improvement of preventive and curative measures for adolescents with alcohol-related problems.

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The occurrence of alcohol-related disorders in adolescence may be an important indicator of other problems. Clark et al. (1998c) found that compared to adult men who developed disorders related to the use of psychoactive substances (including alcohol), adolescents with these disorders and adult men who developed these disorders during adolescence were characterized by more frequent the occurrence of destructive behavior disorders and major depression, as well as a faster transition from the beginning of use to addiction to a given substance.

Antisocial Disorders. definitions
Antisocial disorders include behavioral disorders, oppositional defiant disorders and anti-social personality. Developed by the American Psychiatric Association, the Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition (DSM-IV) (American Psychiatric Association, 1994) defines behavior disorders, which are the most common form of mental disorders in adolescents with alcohol-related disorders as a pattern of behavior violating basic the rights of other people or those who do not respect the social principles fundamental to the age group. Behaviors that may indicate the occurrence of these disorders fall into four categories: (1) aggression against humans and animals, (2) property damage, (3) fraud or theft, and (4) significant violations of applicable rules. Severe behavioral disorders are often preceded by opposition-rebellious disorders (Loeber et al., 1993). DSM-IV diagnostic criteria for oppositional defiant disorder include less severe anti-social behavior than disorder behavior, such as quarrels, loss of self-control, violation of applicable rules, and outrageous anger or vengeance (American Psychiatric Association, 1994) . DSM-IV diagnostic criteria for anti-social personality, common among adults with alcohol-related disorders, require the onset of behavioral disorders before the age of 15, as well as repeated demonstration of anti-social characteristics in adulthood (American Psychiatric Association, 1994).

Disorders and drinking alcohol

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Behavioral disorders repeatedly precede and predict alcohol drinking or related disorders (Clark et al., 1998b; Lynskey and Fergusson, 1995) and may actually contribute to alcohol-related problems. These disorders may also play a role in the relationship between ADHD and alcohol related disorders. Adolescents with behavioral disorders are more likely to engage in uncontrolled impulsive behavior (i.e., they have impaired behavioral control), as well as more often seek new experiences (i.e., they have an increased need for new sensations). As a result, they can start drinking at a younger age, which increases their risk of alcohol-related problems (Lewis and Bucholz, 1991).

On the other hand, alcohol-related disorders can also promote anti-social behavior, contributing to oppositional and rebellious disorders and behavioral disorders. Drinking alcohol, for example, can contribute to impairing the ability to make proper judgments and seeking the company of peers who conflict with the law, and both of these may exacerbate anti-social behavior.

The third theory of the relationship between behavioral disorders and alcohol-related disorders implies that both categories of disorders have common risk factors (see figure). According to this explanation, known as the theory of problem behavior, both the occurrence of anti-social behavior and the early start of drinking alcohol can be attributed to a combination of environmental factors, such as family situation, socioeconomic status and parental influences, and individual characteristics that increase the vulnerability of adolescents problems. In this concept, drinking alcohol is one of many behavioral deviations caused by common risk factors, such as insufficient parental support and supervision, joining a non-compliant peer group, and poor academic performance. These common risk factors can affect the severity and effects of alcohol-related disorders and concurrent social abnormalities in an independent or synergistic manner. The results of several long-term studies conducted among adolescents and young adults support the theory of problem behaviors (Donovan and Jessor, 1985).

Treatment
Juveniles with alcohol related disorders who have behavioral problems are more difficult to treat than those who have no behavioral problems. The presence of these disorders makes it possible to predict a greater risk of alcohol consumption after treatment and the possibility of antisocial personality (Brown et al., 1996; Meyers et al., 1995). Some strategies for treating adolescents with both types of disorder have been associated with therapeutic strategies aimed at changing behavior. These strategies include family interventions, programs to control behavior in a variety of situations (using incentives in the form of material rewards or special privileges, and social reinforcements to encourage proper behavior), as well as social skills training (Bukstein, 1995).

Adolescents with severe behavioral problems and serious alcohol-related problems usually require more intensive treatment strategies. Multi-system therapy proved to be effective in such situations, developed by Henggeler et al. (1998). This therapy is based on an intensive, multidimensional approach to numerous problems and risk factors, combining interventions at the level of family, peer group, school and local community with individual treatment. Therapeutic sessions are conducted at home, at times corresponding to household members, which results in fewer missed appointments and greater family participation in the treatment process (Henggeler et al., 1996).

Using strategies developed on the basis of eclectic theoretical assumptions, family interventions are shaped to strengthen the effectiveness of parental care and family cohesion. Parents are advised to look more closely at their child’s peer contact and use incentives to improve their academic performance. Individual interventions towards adolescents focused on skill training and behavior change (Santos et al., 1995). Multi-system therapy has been evaluated in controlled studies that have demonstrated its effectiveness in reducing anti-social behavior, reducing the number of stops associated with psychoactive substances, and reducing the level of ingestion of these substances (Henggeler et al., 1998).

In addition to therapeutic approaches focused on behavioral change, treatment of adolescents with drinking and behavioral disorders may also include the use of pharmacological agents. Adolescents with behavioral disorders often show impulsiveness, aggression or anxiety, and all these conditions can be alleviated with medication. In fact, the frequent comorbidity of behavioral disorders with a hyperkinetic disorder (i.e., ADHD) may indicate that adolescents with behavioral disorders will be successful in treating ADHD. Psychostimulants such as methylphenidate or dextroamphetamine can work effectively (Klein et al., 1997), but their use to treat behavioral disorders is controversial due to the risk of abuse or illegal resale of these drugs. The use of pharmacological treatment in adolescents with behavioral disorders has not yet been the subject of comprehensive research. Research is needed to determine which juvenile groups may benefit most from drug treatment.

Are e-cigarettes healthy?

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E-cigarettes have entered the market as a healthier alternative to standard smoking. However, specialists are divided. The Polish Ministry of Health informs that there is no clear scientific data on health effects with long-term use of these chemicals, but they can be just as harmful as regular cigarettes. Professionals from the United Kingdom have a more favorable opinion in this respect, where e-cigarettes are treated as a healthier substitute for cigarettes and help in successfully quitting addiction. Who to believe We will address the topic in today’s article.

E-cigarettes popular with young people

E-cigarettes, considered harmful and addictive in Poland, are very popular among young, often even underage people. The Ministry of Health estimates that over the past seven years, the percentage of teenagers between 15 and 19 years old who have ever used electronic cigarettes has increased by over 45%. In turn, the number of young people who smoke regularly has increased by 24%. The Ministry also draws attention to smokers who, using regular cigarettes, also smoke electronic ones. Their percentage increased by 18%.

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Harm of e-cigarettes

Smoking is harmful no matter how we supply nicotine to the body, so we should not treat e-cigarettes as a lesser evil. Although they do not produce suffocating smoke, they should also not be smoked in public places, which e-smokers, unfortunately, forget about.

Poland, bound by the provisions of the World Health Organization Framework Convention on Tobacco Control, promotes smoking cessation, whether in the form of ordinary or electronic cigarettes. It also undertakes to protect non-smokers and young people.

According to the latest information, in 2018 e-cigarette liquids, like other tobacco products, will be taxed with excise duties, and their prices will rise significantly.

E-cigarettes have entered the market as a healthier alternative to standard smoking. However, specialists are divided. The Polish Ministry of Health informs that there is no clear scientific data on health effects with long-term use of these chemicals, but they can be just as harmful as regular cigarettes. Professionals from the United Kingdom have a more favorable opinion in this respect, where e-cigarettes are treated as a healthier substitute for cigarettes and help in successfully quitting addiction. Who to believe We will address the topic in today’s article.

E-cigarettes popular with young people
Harm of e-cigarettes
Smoking e-cigarettes – conflicting positions
Popular drugs to quit smoking – maybe it’s worth it?

E-cigarettes popular with young people

E-cigarettes, considered harmful and addictive in Poland, are very popular among young, often even underage people. The Ministry of Health estimates that over the past seven years, the percentage of teenagers between 15 and 19 years old who have ever used electronic cigarettes has increased by over 45%. In turn, the number of young people who smoke regularly has increased by 24%. The Ministry also draws attention to smokers who, using regular cigarettes, also smoke electronic ones. Their percentage increased by 18%.

Harm of e-cigarettes
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Smoking is harmful no matter how we supply nicotine to the body, so we should not treat e-cigarettes as a lesser evil. Although they do not produce suffocating smoke, they should also not be smoked in public places, which e-smokers, unfortunately, forget about.

Poland, bound by the provisions of the World Health Organization Framework Convention on Tobacco Control, promotes smoking cessation, whether in the form of ordinary or electronic cigarettes. It also undertakes to protect non-smokers and young people.

According to the latest information, in 2018 e-cigarette liquids, like other tobacco products, will be taxed with excise duties, and their prices will rise significantly.

The views of doctors and specialists are different. Smokers themselves are also confused. Although some are aware of the harmfulness of e-cigarettes, there are also those who have no idea about it or are completely not interested in this topic. The media, however, do not make things easier for them – they once inform you that e-cigarettes are unhealthy, in a moment to give them peans.