Some lifestyle factors and behaviors, such as lack of sleep or too much screen time, can trigger or worsen ADHD symptoms. Learn more here.
Source link
Showing posts with label July 26. Show all posts
Showing posts with label July 26. Show all posts
Friday, July 26, 2019
What can trigger ADHD?
What to know about pantoprazole
Pantoprazole is a drug that can help treat conditions such as acid reflux and peptic ulcers. We look at pantoprazole’s uses, dosage, and side effects, and what to know before taking it.
Source link
Thursday, July 26, 2018
The 5 Best Cardio Workouts That Don’t Involve Running
Sure, running is a great workout to have as a part of your cardio repertoire — it’s not only a great way to get fitter, but it improves your mental wellbeing, too. (Read one woman’s story about how running saved her life.) But it’s not right for everyone, and more importantly, running is not the only way to stay in shape. In fact, there are many different types of dynamic cardio workouts that give you a stellar calorie burn, while sculpting muscle at the same time. Try these five workouts on for size — but, instead of going through the motions, maximize your efforts with the expert-approved tips below. Can’t make the modifications just yet? No problem. Work your way up incrementally, and bookmark this page for when you’re ready to take your sessions to the next level.
RELATED: Dread the Gym? Here’s What Might Motivate You
5 Killer Cardio Workouts — That Aren’t Running
The Workout: Indoor Cycling
The Burn: 714 calories per hour
How to Maximize It: After setting up properly, boost your burn by “focus[ing] on pulling your pedals up behind you,” says Holly Rillinger, Master Instructor at Flywheel Sports. “Most times [when spinning] we are only pushing down with our quads, but when you’re clipped in [to a spin bike’s pedals], you have the advantage of using the full stroke.” Focusing on the upwards motion helps target your glutes and hamstrings, so you’ll increase burn more calories while sculpting your entire lower body, too. Rillinger also suggests adding more resistance during quick sprint sessions: “When you have momentum, you can handle more resistance than at the beginning of the sprint. It’ll raise your heart rate and blast more fat,” she says. And use your core to resist that urge to collapse onto the handlebars when you’re exhausted — your abs will thank you later.
The Workout: High-Intensity Interval Training (HIIT)
The Burn: 554 calories per hour
How to Maximize It: HIIT, which involves drills like sprints, lunges, and speed skaters with brief periods of rest in between, “keeps your engine revved after [exercising], so you burn more calories than a workout at a steady, moderate pace, ” says Yusuf Jeffers, a trainer at HIIT studio Tone House in New York City. But make sure you’re giving your body its deserved rest periods, says Jeffers. You can’t push yourself hard enough if you’re not recovering fully between rounds. “Plus, insufficient recovery results in overuse injuries and diminished results.” What’s the right amount of rest? Catch your breath for at least half as long as you just worked. A recent study in the Journal of Strength and Conditioning Researchfound that a 2:1 work to rest ratio is ideal. (Remember, even though they’re meant to be quick workouts, don’t go too fast. Here’s how to time ‘em right.)
RELATED: Try Our Heart-Rate-Based HIIT Workout, Inferno HR
The Workout: The VersaClimber
The Burn: 1,000-plus calories per hour
How to Maximize It: You’ll never go back to that dusty StairMaster once you get the hang of this interval-based workout. The key to getting the most from the VersaClimber? Simply keeping up. Because you’re working your lower and upper body together into one climbing motion, expect to get fatigued fast. But even though you’ll feel tired, you’ll be building strength, endurance and coordination, according to Jason Walsh, founder of Rise Nation, an LA-based VersaClimber studio. “The act of climbing on a VersaClimber not only makes you strong, but also reinforces better moving patterns while working against gravity,” Walsh says. “The motions on the VersaClimber build a stronger core and back which gives you better posture and makes you a more deadly athlete.” Win, win.
The Workout: Indoor Rowing
The Burn: 578 calories per hour
How to Maximize It: Hop on an indoor rowing machine to work your entire body in ways you didn’t think were possible. Every stroke you take incorporates about 84 percent of your muscles, says Helaine Knapp, founder and CEO of CITYROW. And unlike running, it’s super-low-impact on your joints. But just as with running, proper form is essential. “The stroke can [feel] counterintuitive if you’re new to rowing,” Knapp says. “Most of the power should come from your legs as you push back, hinging forward at your hips. Your arms move last, pulling in, and are also first to release as you return to starting position.” Sit up straight with your abs pulled in tight, and focus on your power — not speed. Pick up your pace and you’ll likely take short strokes that don’t work the full range of muscle and can put excess stress on your lower back, according to a study in the Journal of Sports Sciences. “The minute you prioritize speed over proper form, your stroke breaks down and you’re cheating yourself out of the full benefits of the workout,” Knapp says.
The Workout: Plyometrics
The Burn: 550 calories per hour
How to Maximize It: See people cranking out jump squats, burpees, or box jumps at the gym? Those are all moves in what’s referred to as plyometrics, a method of metabolic conditioning reliant on explosive movements (think: hops, bounds and fast feet). The goal is to contract the maximum number of muscle fibers in the minimum amount of time. Plyometrics “‘trick’ your nervous into executing movements with maximum force very quickly,” says Jeffers. Channel the need for max force and quick feet by working out when you’re “fresh and ready-to-go, never tired or completing after another workout,” he warns. “Doing so trains your nervous center to react slower and weaker, which defeats the cumulative benefits of the workout.” Try doing these explosive moves on rubber flooring or grass; anything that’s too soft or too hard will diminish your power on each jump or push-off.
RELATED: 6 Plyometrics Exercises for a Shorter, More Intense Workout
All calorie counts are based on estimates from CalorieCount.com.
More from DailyBurn:
3 Quick HIIT Workouts for Beginners
What Happens to Your Body When You Skip the Gym?
7 No-Crunch Exercises for Six-Pack Abs
This article originally appeared on Life by DailyBurn.
Full-Body Exercises to Do Instead of Burpees
The burpee is definitely the exercise a lot of us love to hate. But this freakin’ tough, calorie-torching move is great for one reason: It’s completely full-body. “Burpees put your whole body to work: your shoulders, arms, chest, core, glutes, quads, and hamstrings. When done correctly, they really don’t leave a single muscle group behind,” says certified strength and conditioning specialist Laura Miranda, also a doctor of physical therapy and the creator of PURSUIT.
Burpees are also great cardiovascular training. You’re taxing all those muscle groups at once, so your body has to recruit a lot of oxygen and energy in a very short period of time, which is why even just a few reps can leave you breathless, she says.
The downside of this killer bodyweight move? It’s easy to sacrifice your form. “Burpees are hard… anytime you have to get on and off the ground, it’s going to be hard because you’re working your muscles and metabolic system at the same time,” Miranda says. “When they’re done quickly, people tend to butcher their form.” And if your form is off? There’s a greater risk you’re going to pull or tweak something, especially if you’re just trying to get through the number your fitness instructor prescribed, she says.
But here’s some good news about burpees: You don’t have to do them! When it comes to getting your fitness on, there are a lot of choices you can make; it’s a beautiful (sweaty, sweaty, sweaty) thing. We asked Miranda for her go-to moves for when you find exhaustion getting the best of your burpee, or you’re just plain ol’ sick of the classic move.
Ready to work? Give these five full-body exercises a whirl. They require minimal equipment, so you can do them just about anywhere. Form is still key, so take a break if yours starts to slip or you stop having the energy to put behind each and every rep. Remember, there’s no shame in scaling down.
RELATED: 25 Exercises You Can Do Anywhere
Push-Up into High-Knee Taps
How to do it: Find a box, bench, or stair and make sure you have at least five feet of space behind you. Stand tall with your feet hip-width apart and hands at your sides. Reach forward and drop your hands to the bench. As your hands reach for the bench, kick your feet back so that you are in a high plank position.
Then, do a push-up. Make sure your core is tight, your entire back is straight, and your glutes and hamstrings are engaged. With your eyes focused about two to three feet in front of you to maintain a flat back, lower your body until your chest grazes the bench. Exhale as you push back to starting position.
Finally, jump both feet forward so that you are in a low squat position, then stand up. Without pausing, complete four total high-knee toe touches on the bench, two per side. Drive one leg up at a time and tap your toe on the bench. After the four reps, drop back into a high plank position before doing another push-up. Repeat for 30 seconds.
Why it works: “This movement combines push-ups and high knees, both of which are full-body functional movements. And the push-up adds a core- and chest-strengthening component,” says Miranda. Most women could benefit from spending more time strengthening their chest muscles because weakness there can lead to poor posture and back pain, she says.
Explosive Rotational Squats
How to do it: Stand tall with feet hip-width apart. Cross your right leg in front of your body and your left leg behind as you rotate your upper body to the right. Jump your feet back to starting position, then do an air squat.
To do an air squat, brace your abs, push your hips back, bend your knees, and, making sure your weight stays in your heels, lower your body into a squat. Push back up through your heels to starting position. That’s one rep.
For your next rep, switch legs. Cross your left leg in front of your body, and your right leg behind as you rotate your upper body to the left (always in the opposite direction of your front leg). Jump feet back to start. Repeat for 8 to 10 reps per side.
Why it works: “Anytime you hear ‘explosive’ you should think plyometrics, which are a type of high-intensity training that encourage muscular development, agility, cardiovascular conditioning, stamina, and speed,” says Miranda. Adding the twist increases activation of your obliques, she says, and helps increase range of motion in your hips.
Stationary Bear Crawl Jumps
How to do it: Start on your hands and knees, hands below shoulders and knees below hips. Rise up onto the balls of your feet, keeping your hips at the same level or slightly lower than your shoulders. Move your left hand and right foot forward approximately 6 to 10 inches. Then move them back to starting position. Then, switch sides. Bring your right hand and left foot forward approximately 6 to 10 inches, then move them back to starting position.
Jump your feet back into a high plank until your body is fully extended and in a straight line from head to toe. Then jump your feet back to starting position. Repeat this entire sequence for 20 seconds. Rest 30 to 45 seconds, then go for another 20.
Why it works: “Crawling is one of our foundational movement patterns. It helps develop timing and coordination between the hips, core, and shoulders, as well as full-body strength,” says Miranda. Plus, she says, incorporating a move like the bear crawl into your workout develops hip mobility while improving core and upper-body strength.
Total-Body Burnout
How to do it: The total-body burnout is a combination of a broad jump, walkout, and reverse shuffle. To begin, clear at least six feet in front of you. Stand tall with your feet hip-width apart and hands at your sides. To begin the movement, push your hips back into a quarter squat. As you squat down, swing your arms backward. Without pausing at the bottom of the squat, immediately jump forward as far as you can, as you swing your arms forward. When you land, make sure to absorb the impact of the jump by pushing your hips back.
From that landing position, lower your palms onto the ground. Begin inching your body forward, walking your hands out one at a time without moving your feet until your body is fully extended in a high plank. Then reverse the movement, returning back to standing position.
Finally, backpedal the two to four feet back to your starting position. That’s one rep. Repeat for 30 seconds.
Why it works: What’s so great about broad jumps is that they translate into explosive power and strength, says Miranda. Runners will notice the power-practice helps lengthen their strides, and athletes who strength train will notice that squat cleans, power cleans, and snatches all require the same explosive hip-opening movement that is strengthened by doing broad jumps.
“The walkout will give your body the similar upper-body stimulus as a burpee. And the backpedal is a chance for your body to practice moving in a different direction, which increases overall stability,” Miranda says. Plus, you’ll see some serious quad, glute, and hamstring gains if you add this burner to your workouts consistently.
Inverted Mountain Climbers
How to do it: Start on all fours, with your legs one to two feet from a wall. Brace your core. From here you have two options: Either hinge at the hips and walk both feet up the wall until your legs are at 45 degrees with the wall, or explode both feet up onto the wall at once. Drive your right knee into your chest, then extend the leg back. Then, drive your left knee to your chest and extend the leg back. Continue to alternate for 20 seconds–but only do it for as long as your form stays strong.
Note: This is an advanced movement, best reserved for those who can already hold a handstand for 30 seconds. To make it easier, keep your feet on the floor in high plank position for regular mountain climbers: Alternate “running” your knees into your chest as quickly as you can for 20 seconds.
To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter
Why it works: This exercise will work your shoulders chest, triceps, core, glutes, quads, hamstrings, and back muscles while also improving shoulder and hip mobility, says Miranda. Given that shoulder injuries comprise more than one-third of gym-related injuries, according to a study published in the Journal of Strength and Conditioning Research, any exercise that improves shoulder mobility and strength is beneficial long-term.
“You can add variety too, if you feel comfortable: Jump down every four knee drives and then jump your feet back up to the wall for an extra burn,” suggests Miranda. Just remember, no matter what variation you do, make sure your form is on point to get the biggest calorie-burning, muscle-strengthening benefits.
3 Fitness Stars Share the Exercise They Love to Hate
That moment when the instructor calls out that one exercise you loathe? Yep, we’ve all been there.
What’s the one exercise you always dread yet feel amazing after you do it? Or the move you think about skipping during a class but then push yourself through? Believe it or not, even top fitness instructors also have that one exercise—the exercise they love to hate.
“Hard pass,” says Lacey Stone, trainer on Revenge Body with Khloé Kardashian, about the exercise she could definitely live without: running.
Like many other despised workouts, running is actually a really effective form of physical activity, Stone says. Some might call it a necessary evil.
“I will never, ever in my life ever ever do a burpee,” says Nicole Winhoffer, also a trainer on Revenge Body with Khloé Kardashian and founder of the NW Method.
Unfortunately for Winhoffer and fellow burpee haters, this is a terrific exercise. When done correctly, burpees work every muscle group in your body. If you can motivate yourself to power through a few sets, you’re sure to walk away feeling stronger.
Jeanette Jenkins, founder of the The Hollywood Trainer, admits that nothing challenges her like high-intensity interval training (HIIT). At the same time, she won’t deny she feels great after completing a HIIT session. “I immediately notice the change in my body,” Jenkins says.
The exercises that tend to challenge us the most—the ones we resist doing—are the moves that make us feel fit and healthy in the long run. So bite the bullet and push yourself to do it; you’ll feel better and won’t regret it.
How to Work Out at Lunch
You’ve probably heard that sitting all day isn’t great for your body, so getting up and moving midday (even if it’s just to go refill your water bottle) is a no-brainer.
But there’s an emerging body of research that suggests that a midday workout can actually lead to better performance, more enthusiasm, and increased creativity in the work place. And another bonus? The gym is usually emptiest in the middle of the day, so you won’t have to fight for a locker or share your favorite equipment.
If you’re sitting at your desk and thinking I’d like to or I should but you’re not sure how to get started, below, 11 women who exercise during their lunch break share how they do it… without returning to work with that post-workout stank.
RELATED: The Best 10-Minute Online Workouts You Can Do Anywhere
Pick one piece of equipment
“I choose workouts that maximize the little time I have, while still giving me the results I’m after. I like to opt for circuit-style training, especially with kettlebells. This allows me to stay in one part of the gym with minimal equipment and not waste my time running all over the place or waiting on machines. It’s amazing the kind of workout you can get in with one piece of equipment and as little as 10 to 20 minutes.” —Rachel Turner, 24
Wear your workout clothes all morning
“I love working out midday. I feel like it increases my efficiency and focus, which means I’m a more engaged employee at work. When I am going to work, work out, and then go back to work, I wear my workout clothing to my morning meetings (if I can)—that way I don’t feel like I’m changing 100 times. For after the workout, I keep extra undies and socks in my bag and bring a change of ‘nicer’ clothes. I also keep some essentials like mascara and lip balm with me, which I’ll reapply after the workout for a ‘fresh’ look.” —Gabriela Morbitzer, 28
Put the gym’s shower supplies to good use
“I know that I like to work out in the middle of the day, so I specifically chose a gym with a locker room and shower. That way I can rinse my body after the workout and head back to work. While my gym provides shampoo, conditioner, and body wash, I always carry a little beauty bag with deodorant, mascara, dry shampoo, and a hairbrush. I don’t wear a ton of makeup, so that’s all I really need!” —Samantha Moeller, 25
Consider wearing a panty-liner
“I work from home, so I can usually clean up and shower at home. But on days when I have meetings after my go-to Orangetheory class, I’ll wear a liner to help keep my undies fresher. After the workout, I can simply take the liner off, do a quick swipe with wet wipes under my armpits, and I’m ready to roll.” —Donna, 60
Keep an eye on the clock
“If you’re anything like me, you tend to waste your time in the gym on your phone (scrolling through social media, texting your friends, finding a song, taking a belfie), which means your workout takes way longer than you need. When I’m fitting in a workout during lunch, I have to get in and get it done, which means I’m forced to focus. To help keep me on track, I grab a set of dumbbells, pick three or four exercises, and set a timer to help limit my rest and distraction!” —Devon Day Moretti, 23
Pack at least these two essentials
“I work at a gym, so it’s definitely easier for me. But I train most of my clients in the morning and afternoon, which means I usually work out during lunchtime. After I work out, I rinse off in the shower (I don’t wash my hair because I’m oil-training it), put on a different bra, underwear, and pair of socks, and then put my work outfit back on. As long as I pack two things–clean bra and clean socks–I feel and smell clean.” —Nika, 25
Make every minute count
“I only get a one-hour lunch break, so I have to use those 60 minutes wisely so that I’ll have time to work out and eat before getting back to work. Thirty minutes before my lunch break, I eat either a banana or a granola bar so that I’ll have the energy to get right into the workout when I get to the gym. Then, when I get there (it’s a five-minute drive from my office), I’ll put on deodorant to help keep the smell at bay. For my workout, I usually cut my rest time in half between sets when I’m strength-training, so instead of one minute between sets, I rest 30 seconds. After my workout, I’ll spray myself with perfume, brush up my makeup if needed, eat one of my meal-prepped meals in the car, and then get back to work just in time.” —Rachel, 23
Mask those tell-tale gym smells
“I wear both antiperspirant and deodorant both before and after class, I always carry deodorizers for my sneakers, and I also use perfume. That way, when I leave the gym, I’m not musty or carrying a sweaty odor. I’m all about smell-patrol, but I never overdo it. My tip: Instead of spraying your perfume onto your skin directly, spray it five feet ahead of you and walk through it.” —Monica, 33
Take a cold shower
“I’m fairly light-skinned, which means if I take a hot shower after my workout, my face gets even more flushed. So when I rinse off after my workout before heading back to work, I take a cool shower, use the hair dryer on cold, and then put on some deodorant.” —Isabella Sofia, 23
Accept that you may be a little stinky
“I’m a cop, and we have a gym at work, which makes it easy to change, work out, and put my uniform back on before going back to work. I put on deodorant before and after working out, but because I wear a thick uniform to work I’ve given up on smelling like flowers all day. For me, being a little stinky is worth it because there’s way more equipment at my work gym than I have at home.” —AJ, 25
To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter
Talk to your boss
“Where I work, work-life balance is really important. My boss knows that three days a week I won’t be in the office from 11:45 a.m. until 1:15 p.m. because that’s when I do CrossFit. Sure, I’ve been at my company for eight years now, which makes this kind of arrangement possible, but I’ve also shown my boss that on the days I leave for a midday workout, I’ll either come in a little early or stay late. My tip is to ask your boss whether or not they’d be OK with you coming in early and popping out during your lunch break on days when you don’t have conflicting meetings. Because my boss knows where I am, he’s more understanding on the days when I’m a little late coming back.” —Maggie, 39
Twin Toddlers Drown in Backyard Pool at a Daycare That Had a History of Complaints
The Tennessee child care center where twin toddlers drowned last week has a history of complaints and, two months before the kids died, it was ordered to stop operating because it was unlicensed, PEOPLE confirms.
Elijah and Elyssa Orejuela were found on Friday around 10 a.m. in the backyard pool of Om Baby day care, which was run in a home in West Knoxville.
According to the Knox County Sheriff’s Office, a worker looked for the twins after the arrival of another child and found them in the deep end of the water, unresponsive.
The children were reportedly rushed to nearby East Tennessee Children’s Hospital, where Elyssa died that same day. Elijah was placed on life support and was pronounced dead two days later, according to local TV station WFMY.
They would have turned 2 in August.
“After much heartbreak, Elijah has gone to be with his sister Elyssa. They were formed together in my womb and came into the world together,” the twins’ mother, Amelia Wieand, told the Knoxville News Sentinel. “Both kids were extremely strong. She was his other half. They were soul mates and never apart. Even in death they were together.”
Wieand said they donated Elijah’s organs.
“I’ll never understand this, and I’m not sure how to live with this pain,” she said. “But to prevent another family from suffering this immeasurable pain, today Elijah became a superhero.”
A GoFundMe campaign was set up for the family to help pay for funeral expenses and medical bills. So far, more than $33,000 has been raised.
PEOPLE’s efforts to reach child care center employees or its owner, Jennifer Salley, have been unsuccessful.
Three Complaints This Year
In May, about two months before the twins died, the Tennessee Department of Human Services, which licenses child care facilities in the state, served the center with an injunction after DHS workers said that Salley was unlicensed to operate a child care center.
Because the center did not have a license, Salley could not take care of more than four unrelated children at a time for periods longer than three hours, according to DHS spokesman Sky Arnold
Salley agreed to the state’s injunction, which prevented her from “establishing, conducting, managing or operating” any kind of child care facility, Arnold tells PEOPLE.
Essentially, “it ordered her to not have any more than four unrelated children in the house at a time,” he explains.
The DHS investigation had been triggered after the state department received three complaints, according to Arnold. The complaints, obtained by the News Sentinel, were in January, March and May.
However, Arnold says state workers were only able to substantiate a claim in the May complaint that Salley had too many kids in her care, which had been alleged in other complaints.
One of the complaints alleged that Salley took payment in pain medication. Arnold says that claim has not been substantiated.
In investigating the May complaint, a state worker visited the center on May 9 and found an infant and toddler alone and unsupervised in a dark room that “smelled strongly like feces,” according to the complaint as reported by the News Sentinel.
Salley’s apparent assistant allegedly told the worker she would change the toddler’s diaper, then she shut the door, according to the complaint. The assistant allegedly said Salley was at the doctor at the time.
The worker observed six children in another room of the home, according to the paper’s account of the complaint.
On another occasion, according to the News Sentinel, two more DHS evaluators allegedly stopped by the home but no one answered the door. Still, the evaluators said that they could hear children inside singing.
According to DHS employees, an online advertisement for Salley’s center — later taken down — stated that the business was licensed and that Salley was trained in CPR and first aid, according to the News Sentinel.
Salley allegedly told investigators she had not pursued her business license due to fire safety requirements.
Investigation Is Ongoing
According to Arnold, the DHS is not alleging that Salley violated the injunction preventing her from operating a child care facility and as such they do not believe that, at the time of the toddlers’ drowning, she was taking care of more than four kids for longer than three hours.
Both the Knox County Sheriff’s Office and the state’s Department of Children’s Services are investigating the incident.
Sheriff’s spokeswoman Hillary Martin tells PEOPLE “the case will be presented to the D.A. for possible charges against responsible parties, if there are any.”
Subscribe to:
Posts (Atom)