Family of running

Exercise is the best choice for the rehabilitation of chronic heart failure

Chronic heart failure (hereinafter referred to as chronic heart failure) is a set of common critically ill temporary surgery syndrome, caused by rheumatic heart disease, hypertension and coronary artery disease (CHD), and dilated cardiomyopathy. Suffering from chronic heart failure patients, often over-reliance on drug treatment, to the neglect of sport and health, this is not right.

We know that the most basic of chronic heart failure, the most important pathology is characterized by congestion of the venous system and vital organs. While medication can correct hemodynamic abnormalities caused by congestion, relieve symptoms, but due to the toxicity of the drug, often the result is not satisfactory. Therefore, to improve the congestion of the venous system with appropriate medication, reasonable exercise, more and more air max 90 premium cofchchYpure, the most important pathology is characterized by congestion of the venous system and vital organs. While medication can correct hemodynamic abnormalities caused by congestion, relieve symptoms, but due to the toxicity of the drug, often the result is not satisfactory. Therefore, to improve the congestion of the venous system with appropriate medication, reasonable exercise, more and more medical attention. Reasonable exercise should deal with the following relationships: correctly handle the relationship between dynamic and static

Chronic heart failure symptoms of physical activity should be limited, too much physical activity will increase the burden on the heart, exacerbate the condition. Of health focus static to moving supplemented. Activities must be gradual, start stretched out on the bed and then slowly get out of bed, take a stroll at the bedside, indoor; gradually over a period of time and then slowly increasing the amount of activity; condition improved, to outdoor activities. Walk, gymnastics, tai chi, qigong and other appropriate health care methods. If the activity does not cause chest tightness, wheezing, it indicates that moderate activity. Light physical, a small amount of activity, long-term adherence to principles.

Good exercise and mental state relations

Generally pessimistic patients with chronic heart failure, fear, lack of confidence, which is extremely detrimental to rehabilitation. The clinical study confirmed that mental stress plays an important role in the pathogenesis of heart failure sometimes induced pulmonary edema. Therefore, patients with chronic heart failure must be open-minded psychological state of mind, to establish the confidence to overcome the disease.

Correctly handle the relationship between good sport and drugs

The movement is an important means to promote the rehabilitation of chronic heart failure, but we must never put sports above all else, ignoring medication. The symptoms period should be to drug therapy as the first choice, because it is, after all, is an effective means for the treatment of chronic heart failure. Exercise can enhance physical fitness, the right exercise can reduce dependence on drugs or out of the long-term maintenance drugs. In addition, a reasonable amount of exercise can also promote drug excretion from the body, to reduce the accumulation of the drug poisoning. The correct medication and reasonable exercise combined, is the eternal right choice of patients with chronic heart failuremedical attention. Reasonable exercise should deal with air max 95 the following relationships: correctly handle the relationship between dynamic and static

Good exercise and mental state relations

Correctly handle the relationship between good sport and drugs

Least three movements conducive to weight loss

The ample bulk of exercise movement:

Increase concrete activity, aswell a agnate access in the animal physique needs oxygen and nutrients and metabolites, which await on the affection to enhance contractile force and abundance of contractions access in cardiac achievement of claret to transport.

Bigger and the bulk of exercise, cardiac achievement can not accommodated the needs of the body's oxygen, anaerobic metabolism of the physique in a hypoxic state. Anaerobic exercise is not to use fat as the capital activity release, but mainly by the atomization air max men 95 running shoes of glycogen stored in the physique as an activity release. In a hypoxic environment, fat not alone can not be used, but would aswell aftermath some abridged blaze of acerb substances, such as ketones, lower physique exercise endurance. Lower claret amoroso is an important acumen to could cause hunger, afterwards a abbreviate aeon of time-intensity exercise, claret glucose levels decreased, humans tend to access appetite, which abate fat is detrimental.

Short time sports:

During aerobic exercise, the aboriginal use of glycogen to absolution activity stored by the animal body, afterwards 30 account of exercise, began the absolution of activity from glycogen to absolution activity about-face to fat movement about an hour later, the movement appropriate activity as fat for activity based.

Quick atomic movements:

Human beef is fabricated up of abounding beef fibers can be disconnected into two categories: white beef fibers and red beef fibers. During exercise, such as fast atomic exercise, exercise white beef fibers, white beef cilia cross-sectional thick, so blubbery anatomy developed air max 2012 mens running shoe easily. Use this adjustment to lose weight added convenance the added "rough".

In short, you wish to accomplish the purpose of physique weight, you should do the affection amount 120-160 per minute low intensity, continued time (more than 1 hour) aerobic ability physique movement. For example, aerobics, apathetic ambit running, continued ambit continued swimming.

Barefoot running impact is less than wear running shoes to reduce injuries correct running posture

Before the invention of the modern running shoes runners how to deal with the foot impact?

Human millions of years ago has begun to endurance running, but it was not until the 70s of the last century, only the invention of the modern running shoe. In human evolutionary history, most of the time inside, running either barefoot running, or is dressed like sandals or soft slippers as the easiest running shoes. These shoes compared with modern running shoes, small heel shock absorption. Before the invention of modern running shoes, running is how to cope with the impact force when the foot hits the ground? Here, we let everyone see the habits barefoot endurance distance running people are usually the first floor with the ball of your foot (feet touch the ground), and then the heel before landing, but they are sometimes in the landing foot is flat (whole foot) Or Occasionally, nike free run 2 heel first landing (rear foot heel). On the contrary, due to the heel of the modern running shoes elevated position and the majority of people with a damping function, the habit of running shoes with heels first ground. Kinematic and dynamic analysis shows that even with the same running on a hard surface, running barefoot runners feet touch the ground before the collision force than that shoes heel freed to small. The reason for this difference is because with a landing of the forefoot, the soles of the feet will be more curved, more flexible ankle during a collision, thereby reducing the effective mass of the body of the collision ground.

Studies have shown that the the: wearer heel force is 3-4 times the barefoot

A long-distance running enthusiasts, Harvard University human evolutionary biologist Daniel Pennefather Pullman and colleagues surveyed 200 shoes and barefoot distance runners, long-distance running from the United States and known for extraordinary perseverance Kenya Rift Valley Province. The object of these surveys provide them with a series of the adults experienced types include childhood running shoes and shoe-related childhood grew up running barefoot shoes before, and now running barefoot. For these people, the the Pennefather Pullman team did an experiment, each type are divided into two groups - shoes and barefoot. Long-distance running shoes to use their own running shoes. In this experiment, they measured the distance runners footwork as well as effects on the body.

Soon, the researchers found different. Shoes with heel landing barefoot big toe or flat feet touch the ground. The barefoot running curved arch of the foot, ankle and knee give birth to more lines, need more pace and calf muscles, weakening the impact on the body, long-distance trip becomes more comfortable. Barefoot feel its own weight of 0.5 to 0.7 times the impact force in the moment of collision of the foot with the ground, while the heel of the wearer feel its weight of 1.5 to twice the bare foot, by three to four times.

Pennefather thalmann very surprised, "In the past I often think that barefoot running is crazy and hurt." However, the upcoming release of the results of the "natural", running barefoot can reduce the likelihood of pain and joint wear. Many long-distance race due to injury, such as shin splints and plantar fasciitis are pressure and shock.

Barefoot running transition: proper selection of an appropriate "barefoot" running shoes

So, the athletes are not thrown away his shoes, adding barefoot running fashion? The Pennefather Coleman said, is not necessary, running shoes are very comfortable in the city, nike free run 3 running shoes they make his feet away from the city on the ground glass, asphalt and other rough objects. But the Pennefather Coleman out of the results of their own research occasionally ran barefoot running. He recommended a gradual transition to barefoot running, so that the foot and calf strength can be gradually strengthened, while avoiding injury: You can choose minimalist running shoes, running shoes or bare feet. But before you select the "barefoot" running shoes, you at least moves and feel on their feet have a basic understanding. The best bare foot running shoes that mimic the foot function imitate most like. They may be with or without toes, soles should be very thin, very light (preferably less than 5 ounces), and you can not wear socks. Is strongly recommended that you try to make a decision under inside the store! Because many of these shoes and running shoes fit inconsistent, especially since most of the bare foot running shoes do not need you to wear socks.

I'm happy, because I'm running

Once thought prosperous life is happiness and joy, also used to think that the great wealth of happiness and joy, also had thought greatnesses is happiness and joy, To this end, I worked hard, fought, struggled, and confrontation, or even cursed. When everything into a thing of the past, when the ship of life into 40, when some peers stop breathing due to health reasons, I am relieved, used to think that happiness and joy are vulnerable in front of health, not worth mentioning, only health is the happy start and end points. I was running and healthy, because I have good health and happiness. So I said, I'm happy, because I'm running.

Training methods of the major muscle groups of the body

Triceps

Sit-back support

A. Key training areas: biceps, pectoralis major, deltoid and teres major. B. Start position: body supine, hands behind the support in a slightly elevated on a stool, feet on the shorter stool, and other parts of the body vacant. C. Action process: breath, shoulders relaxed, arms elbow slowly, the physical try to sink (especially Shen hip), pause for 2-3 seconds, then inhale, force stretched his arms to prop up the body to restore. Repeat. D. Training Points: arm flexion speed smoothly, the body should be straight, elbows to the clamp arm. The elevation height or weight of the foot can increase the difficulty of training, increase the load stimulus.

Sit-bent on the pull

A. Key training areas: the pectoralis major, triceps, serratus anterior and latissimus dorsi. B. Start position: Sit on the bench, so head above the stool end hindbrain $ & * in the end face of the stool, feet to support. The center of the hands holding the bars, his hands slightly narrower spacing par, two hand-held bell on the head on the ground, so that the lower back slightly to straighten. C. Action process: slightly bent arm holding the bell on the barbell is lifted up to the upper chest. Then bent Xunyuan Lu put down to the barbell head slightly off the ground (barbell not touch the ground). Then forced on Lahti onwards. Repeat. D. Training Points: you can do with a larger weight bent arm on the pull and do straight arm pull compare this training will receive a larger effect.

Standing the back of the neck arm flexion and extension

A. Key training areas: main Bodybuilding triceps. . B. Start position: the body upright, two-handed grip or reverse grip barbell, upper arm flexion fixed in both sides of free run the head. C. Action process: inhale, the elbow joint axis force forearm straight on the move, pause for 2-3 seconds. Then inhale, bent slowly fall to restore to the back of the neck, and repeat the exercise. D. Training Points: upper arm close to the ear side clamping elbows, upper arms remain perpendicular to the ground like two vertically upward, not to move forward and move leveraging.

Narrow grip elected

A. Key training areas: the medial part of the pectoralis major, deltoid toe and triceps. B. Start position: prone on a bench, feet flat on the ground, in order to maintain the balance of the body. The middle of the hands holding the bars, spacing of 4-6 inches, arms straightened and shoulders above the support in holding the bell. C. Action process: arms flexion slowly fall to the bars to touch the chest. Then push up until the start position and repeat the exercise. D. Training Points: wide grip bench press workout pectoralis major development from the inside to the outside.

Runners should pay attention to diet

Six rules in the diet, so every day you have a good healthy body

To know, vitamin A tablets from time equal to the period of real carrots or sweet potatoes. In the human body, in addition to the vitamins and minerals, but also to other specific nutrients, they are in special fats, etc. extracted from vegetable and fruit juices, coarse cereal starch and fiber, plant seeds. All of this is to provide athletes with the training required nutrition.

Nutrition pills, protein bars, calcium-fortified juice looks very convenient way, you can supplement the needs of the body, but can never be a substitute for real food. Irregular diet, the following six recommendations hope to provide a reference for your daily diet:

Eat more grains, legumes, the nucleolus plant seed or foods made from them

Why eat the seeds of the plant? Because seeds grow into plants (including cereals, beans, the fruit of the tree) contains essential nutrients, such as protein, essential fatty acids, as well as a number of biologically active compounds (such as phenolic compounds, ferulic acid, an anti oxidants).

The experiments showed that the daily consumption of adequate amounts of plant seeds, grains, beans and other foods, can be effective in promoting health, maintaining a healthy weight. Eat more whole grains, legumes, can also be effective in preventing the generation of diabetes and certain cancers.

Eat five different colors of fruits and vegetables

We all know that fruits and vegetables provide vitamins, minerals needed by the body to provide the necessary calories to help people maintain a healthy weight. But to this day, to pay attention to their colors - yellow, orange, red, green, blue, purple, etc..

Pomegranate red anthocyanins, red tomatoes, lycopene, beta-carotene sweet potato bright yellow. These elements of the anti-cancer effect in the prevention of heart disease and Alzheimer's disease, can also enhance memory. In addition, because most of these elements are antioxidants, they can reduce the disease, a lot of movement impatient.

The study found that the plant elements need to be combined with a mutually acceptable role to play to their influence, which is recommended to eat at least five colors of fruit or vegetables. In addition, you think useful pigment, such as beta-carotene in food, simply did not meet to eat a whole sweet potato health Oh.

Skin is to eat plant food

The fruit epidermis also contains a lot of starch and more fiber. These mixtures can help the healthy growth of the intestinal cells, reduce constipation, hemorrhoids and raw materials, increase appetite, maintain a healthy weight.

One of the reasons for these fibers, but also can prevent absorption of about 3% to 4% of the heat, which is why the fruits and vegetables can lose weight.

Error method of drinking water

Weight loss, the physical cold early in the morning should not be water

Weight loss, Fubai physical cold morning is not suitable for drinking milk, juice or cold water below body temperature, can be exchanged for warm soup, porridge. Freshly squeezed juice is not suitable for the morning empty stomach, even in the summer and must meet with breakfast drink. Replenishment in the morning to avoid salt, boil thick broth, and salty wonton soup are not suitable for the morning, it will only add to the hunger of the body in the morning.

Second, pre-dinner drink fruit juice, yogurt, chrysanthemum tea are stomach a good way

Before they eat replenishment? Will dilute the impact of gastric juice indigestion? The Western appetizer steps, the truth is to use the soup to mobilize appetite, lubricate the esophagus, ready for the meal. So, before meals will have the same meaning, into the solid food before you drink half a cup (about 100 ml), nike 2012 running shoes at room temperature juice, yogurt can also be a warm rock candy chrysanthemum water or light tea, or a small bowl of thick soup appetizer, a very good stomach of the law.

Third, rice, vegetables, fruits up to 60-70% moisture content

Aqueous food, such as rice, of which 60% moisture content, while the porridge, it is even more enriched water. Open food composition table is easy to see, the water content of fruits and vegetables are generally more than 70%, even eat 500 grams of fruit and vegetable a day, can be obtained from 300 to 400 ml of water (two pregnant Yo). Coupled with the stress of day-to-day diet is dry with a thin, from 1500 to 2000 ml of water for breakfast, lunch and dinner food is not difficult. Better to take full advantage of the opportunity to eat three meals a day replenishment, multi-selection of fruits and vegetables and not salty soup porridge, hydrating effects are good.

Replenishment of the same body but also the benefits of water in order to achieve the water balance

The so-called benefits of water food refers to food can increase the excretion of body water, containing a diuretic such as watermelon, coffee, tea and other ingredients that can promote the formation of kidney urine; whole grains, fruits and vegetables contain dietary fiber in the intestine combined with large amounts of water to increase the weight of the feces; spicy ingredients can promote relaxation of the body surface airmax 2013 running shoes capillaries, people sweating, loss of surface moisture. Complement or Lee or are a means of body water balance.

, Drink plenty of water has nothing to do with the beauty, useless harmless

Body lack of water, the skin looks dry and not shiny; too little water but also prone to it dry, and even constipation, skin so readily small acne. That said, just add moisture to the skin and color, after all, limited, but now a lot of vitamin drinks shot a beauty brand, such as the inside of a milk drink containing vitamin B6, product claims to make skin smooth and delicate " And now with this "beauty vitamin" drink quite a bit. Orthodox nutrition monograph does not mention the role of beauty, and good intake more a danger, also can prevent the occurrence of coronary heart disease, are also considered beneficial and harmless.

Living water "Murder" everywhere

Boiled tap water may contain carcinogenic chlorine compounds, such as aging occurs placed by a longer period of time (overnight) Water. Now a variety of household water treatment machines have appeared similar mineral pot were all the rage, there are follow-up maintenance problems such devices, like drinking fountains, may become a source of secondary pollution of drinking water.

Seven a day, drink plenty of water wise anti-increasing burden on the kidney

Normal daily replenishment of 1000 to 2000 ml is normal, but if consciously or unconsciously drink lots of water, of which there is a problem. First of all, your body may be in a dehydrated state, living in a high temperature environment, sweat a lot or a lot of eating salt may be millions of this case, the replenishment is necessary; Second, if there is high blood sugar, pituitary or renal function abnormalities the case; or flu and fever and other infectious diseases; or inflammation of the urinary system, and even a hyperuricemia patients, it can also take the initiative to drink lots of water. A healthy people do not feel thirsty drinking water more than 2000 ml / day really is not necessary, it is merely repeated test of kidney function fills.

Eight guard against all kinds of sour, especially in a large number of sweat

A variety of fruit juice drinks with citric acid as flavor enhancers, citric acid eating too much, a lot of organic acids suddenly enters the human body, when the intake exceeds the body's ability to deal with the acid, it will make the body's PH value imbalance, leading to acidosis generation, people fatigue, drowsiness. Especially when a large number of human sweat, the body will lose a large amount of electrolyte, an alkaline component such as potassium, sodium, chloride, etc., a large number of sour easier acidic fluid. So, not too much drinking to add organic acid sour.

Knee prevention and treatment of sports injuries

The four above sports injuries are the a lot of common

Antecedent cruciate bond rupture: This is the a lot of accepted austere knee injury, about bisected of basketball injuries. Twist jump up and grab the brawl or backlash falling to his knees, and sometimes apprehend the sound, and afresh not be able to angle up again, anon bloated knee, the knee will not absolutely extended, can alone be angled at 30 degrees, nor 'm benumbed to walk, charge a few canicule afterwards the abscess will gradually nike 2013 air max dissipate. Two or three weeks afterwards the abscess disappeared, about accustomed walk, but not run again, jump, play ball, and the knee afore and afterwards loosening.

Centermost accessory bond injury: If the afflicted knee was valgus aspect about abrasion to the centermost accessory ligament, centermost knee pain, amore and bottleneck phenomenon, the knee valgus action, will accomplish the affliction got worse if walking, the central will be affliction and do not cartel to go.

Meniscal tears: about occurs in the abatement jump, knees hardly off aural or alfresco the ground, acquired by the blow centermost or crabbed meniscus rupture. Affliction to a bottom extent, you can still walk, sometimes a slight abscess of the joints, but anon disappeared. If the torn pieces of bits will alluvion agenda in the average of the joints acquired knee stuck, clumsy to move, the knee hardly askance like a. Meniscus breach and is absurd to could could could cause movement disorders, but the collective central or alfresco active and jumping, you will feel pain.

Articular cartilage rupture: too abundant appulse if the knee articular apparent of the femur and bone, cartilage may could could could cause rupture, can aswell could could could cause astringent collective hematoma, bits out intra-articular agenda to cartilage affliction and clumsy to activity properly, walking, an activity will accept a abrupt pain.

Second, the movement all-important to adapt to implement

10-15 account afore exercise to balmy up activities on the body's joints; pay absorption to accept the adapted sports shoes and careful gear, and absorption to the alternative of collapsed and acceptable venues exercise, not too harder or aflutter bounded movements; Do advice in the non-professional drillmaster next attack difficult moves; exercise the adapted landing position can anticipate knee injury, afore landing anxiety aboriginal floor, nike shoe 95 360 knee bent, anatomy hardly forward, as far as accessible to abstain knee crabbed or about action.

Knee abrasion to be taken depending on the affairs of altered analysis methods

Afterwards the accident of sports injuries of the knee, to blow and ice to abate affliction and swelling, knee collective atrium hematoma can be extracted to abate abscess and collective movement disorder. Sometimes anchored knee to knee brace, to abstain added damage. X-rays about assuming accustomed bone, bendable tissue injury, the exact analysis of MRI to, and afresh yield the adapted treatment. Alfresco of the knee collective atrium tissue injuries are commonly balance after there will be austere consequences, the CD should be acclaimed that the centermost bond injuries, knee brace three weeks to heal, after ligamentous abandon occurred.

As for the alignment of the intra-articular hurt, if necessary, can be acclimated arthroscopic anaplasty to treat, such as the antecedent cruciate bond breach can be acclimated for arthroscopic antecedent cruciate bond reconstruction, meniscal tears can be acclimated for arthroscopic meniscal adjustment or fractional resection articular cartilage breach accessible arthroscopy to abolish the bits and do cartilage repair.