Everyone knows how stressful and time-consuming it is to run your own business, most especially startup companies which eat up a lot of time and energy. Business meetings also mean dining out and drinking with clients and partners frequently. Combining all of these factors would mean the possibility of gaining weight and not finding enough time to exercise. With all the illnesses and diseases that develop due to lack of physical activity, it’s important to take the time out and do quick exercises even from the comfort of your home office.
While every minute counts, each day is also important in maintaining one’s health. Walking a few extra flights of stairs already contributes greatly to a person’s cardiovascular health, so getting off a few floors shy of your actual destination and walking the rest of the way counts as good exercise. Of course, it would be better if you rode a bike to work or did some exercises such as push ups or crunches in the middle of the day. A few jumping jacks every couple of hours also does wonders to boost your metabolism and keep you alert the whole day.
For business people who have been taking their health for granted, don’t lose hope. Below is an infographic showing 10 exercises that busy entrepreneurs can do every day. These are quick, easy, and convenient to do from home or from the office. All it takes is a commitment to improving one’s health one day at a time. Try these out and see the big difference it can make!
Runners often get too obsessed with breaking their personal records. But contrary to the widespread belief, the best way to improve your time are not the constant tempo runs . Instead, adding a bit of speed variety to your weekly schedule (and doing it right) is the key. And this is where long steady runs come to play. If you want to run faster and set your new best personal time, you simply have to work on your endurance and stamina. Here is everything you need to know about running long slow distances and why they are so important for all runners out there.
What does ‘slow’ means?
You have probably followed a professionally made training plan at least once in your life, so you already know that it includes long runs at a moderate pace at least a couple of times a week. You can find them in both 5K and full marathon programs. Even though these runs are low intensity, they will eventually help you reach your goals and make you a better athlete. And you will avoid overtraining which is very harmful to both your body and your mind.
If you are a beginner and you want to get faster, there are two ways to determine the right slow pace that will work for you. It will be quite easy if you have a heart rate monitor which tells you the exact stats of your body and the performance. Maintaining your heart rate somewhere around 135 beats per minute is ideal but you can drop it a bit lower as well. Make sure you don’t go over 145 beats per minute.
However, if you don’t own a heart rate monitor, you can still estimate your pace by measuring your effort. For instance, on a scale from one to ten, tempo runs should be at a nine or a ten in terms of difficulty. The perfect number for long slow runs is six or seven. This means that the run should not be super easy and it will be difficult to talk while running, but you will not be pushing yourself to the very limit. After all, you need to cover more mileage than you are used to and it should feel a bit challenging, right?
The benefits of slow pace
If you have just completed your first 5K race and you feel like signing up for a 10K or a half-marathon, you should start thinking bigger. Long distances will become a part of your weekly training and you have to learn how to combine them with tempo runs in order to perform really well on your race day. Let’s take a look at the benefits of the slow long runs:
- You will burn more fat
Running at a slow pace will help you reach your best form by tapping into your fat reserves. So instead of using glycogen, your body will burn fat. Our bodies do not store a lot of glycogen (we get it from carbs) and you will run out of it pretty quickly, leaving you tired and a bit sleepy. On the other hand, running at a slower pace will teach your body to use fat as well which means you will have more fuel on your race day and be able to finish really long distances without feeling drowsy or spent in the process.
- Stronger muscles
Treating your muscles right is the key for completing long distances in the future. You can view your long slow runs as a form of recovery because you will not exert yourself and the chances are you will have more energy afterward. Your capillaries will grow which means that your body will be able to use more oxygen, making you more focused. So yes, long slow runs will improve your mental state which sometimes can be crucial for finishing the actual race.
- They are perfect for building stamina
If you are training for an endurance race, your stamina has to be at the highest level. You also need to get used to the constant motion. Training at a slower pace at least a couple of times each week will generally improve your cardiovascular system, prepare your body for really demanding conditions, and show you what to expect on your actual race day. Make sure you don’t start with really ambitious distances, especially if you are a beginner. Gradually increase the intensity in your tempo runs as well. Make a slow progress and you will see a huge difference when you actually need to be fast.
The dangers of overtraining
New runners have to understand that the progress doesn’t happen overnight. You simply cannot get fast in just a couple of weeks by running at a very high speed all the time. It is quite opposite really because you’ll exhaust your body, probably damage the muscles, and eventually lose interest in running.
Long slow runs are the perfect way to recover and give your muscles some love. They will also make you feel relaxed and stress-free because you don’t have to worry about maintaining the high tempo every day. Instead, take an occasional look at your heart rate monitor (if you have one) just to make sure you are in the zone and simply run.
Always keep in mind that you shouldn’t do more than two high-intensity tempo runs in a single week and don’t do them back-to-back. Your body is not a machine and exhaust will very likely slow down your progress. Create a good running schedule that will provide you with enough recovery time, and your time will improve.
Running at a slower pace is the foundation for breaking your personal records. It is the best way to adapt your muscles to running, especially if you are a novice and your body is not used to the regular activity. So don’t hesitate or feel pressured to always run fast – having stamina and endurance will eventually pay off and you will see the actual improvement after two or three weeks. Plus, your tempo runs will not feel as difficult as before. So get out there, conquer those long miles, and ignore your clock. Trust us, it will make you a better runner.
If you have any questions about this topic, leave us a comment below.
Bio: Jessica Natalie is a health and fitness lifestyle blogger who is passionate about running and wants to spread the love on her blog Cause I Love Running.
What Is a Crash Cart?
A crash cart in medical terms or a code cart as is popularly known, in some areas, is a set of trays, drawers, trolleys, used in the hospitals for moving of medical equipment that have to be used in an emergency or a casualty situation in order to save a person’s life. The medical crash cart carries instruments that are used for cardio pulmonary resuscitation and other medical supplies. It also functions as a support litter for the patient.
Contents of A Medical Crash Cart
The contents of the cart vary from place to place and from hospital to hospital but generally contain the medical kit and instruments that are needed to prevent a cardiac arrest. These include the below but can also include other than –
- Monitors and defibrillation pads, suction devices. It also contains the bag valve masks of various sizes.
- Advanced cardiac life support drugs such as atropine, amiodarone, lidocaine, sodium bicarbonate, dopamine etc.
- Pediatric equipment and supplementary drugs
- Other drugs and equipment as is deemed necessary by the requisite hospitals
- There can be drugs relating to peripheral access
- Drugs pertaining to central venous access
- Sedatives such as intimidate, endotracheal tubes and other intubating equipment
- First line drugs for the treatment of common problems and health issues
- Drugs for rapid sequence intubation
Hospitals use a code system (generally code blue) to indicate that there is a medical emergency and that people in the corridors are directed to move aside to let the medical crash carts make their way through to the patient. The medical crash cart is generally accompanied by physicians, pharmacists and nurses to help resuscitate the payment.
Why Are Medical Crash Carts So Important for Medical Facilities?
Any medical facility that is involved in the treatment of a person who is in the terminal stage or involves patients who might suddenly go into deterioration should keep a crash cart. The State Regulatory Agencies require certain cart to be made available. This would include hospitals, outpatient surgery centers, critical care centers and all other places where sedation is performed on a continual basis. Medical crash carts are needed specifically for people in cardiac care. The centers where diagnostic testing and Cardiac stress testing takes place also requires a crash cart.
Maintenance of a Medical Crash Cart
The worst thing to happen will be to reach for a piece of medical equipment and find it inoperable because it is past its date of use. It is imperative that the crash cart be checked regularly and upkeep done so that all the contents can find its use in their emergency usage.
- The medicines and the kit should be regularly checked once a month
- Expired medicines should be promptly replaced
- The defibrillation pads should be periodically changed on the defibrillator
- The charge of the battery should be checked and documented
There is no law per se which states that these log books should be kept. However, for the safety of the patients, these must be maintained. There should also be some amount of calcium blocker which will help the patients in times of distress. The medical crash carts don’t have any specific requirements other than looking at cardiac and other respiratory problems and in resuscitation of patients. For the medical cart suppliers, can be vast such as retail outlets who will supply the equipment as well as the cardinal health agencies that have been authorized by law to do so. Again, these can also be supplied from medical agencies provided such emergency equipment’s and kit.
The right balance pad can give you the right posture during exercise, and at the same time, it also gives you the right balance of body. It keeps your muscles and bones strong so that you do not get injured while you carry on with your exercise regimen. You need to choose the balance pad that offers you flexibility and that is easy to jump on, so that you do not suffer from any injury while you plan your workout session:
- The balance pad which you buy must be made of very high quality materials so that any part of your body does not get injured while you do the exercise or yoga. For balance and core training like weight training and body balancing, you need to buy a balance pad with high quality foams and spring so that you can balance your body while the exercise routine is conducted.
- The ideal balance pad will help you to coordinate your motor skills, and shape your overall body with the right stamina. The foam or the cotton of the balance pad is very important as you can get the ultimate relaxation of the movement while you have a high quality balance pad.
- The right kind of balance pad enables your foot muscles, ankles and the front side of your knee to relax and get toned to a large extent. If you are suffering from any unwanted pain, then you can use high quality balance pads while doing osteo-related exercises, and they can also be used as part of the physiotherapy process, in athletic conditions, and also during rehabilitation processes. If you perform squats, lunges, push-ups and single leg raising exercises, then the balance pads are the ideal to allow you to have body strength as well as So these are some of the best advantages that you get while you buy a balance pad.
Balance Pad Training Can Keep The Elders Fit And Help Them To Recover From Vertigo Or Balance-Related Problems:
Balance pad training has now become quite popular among elders and aged patients in many countries. These pads help the patients to recover from dizziness, vertigo problems, and the pads are also ideal for their regular exercise regimen. The right chair support and the correct balance pad, axle and beam are an integral part of many exercise regimens, and these sessions help the aged people to stay fit and healthy. These pads not just prevent any kind of spinal or muscular injury, but they are also the ideal ones which are required for sports and physiotherapy training:
- Doing the regular workouts on the balance pads can prevent any future injury and they can also be used as a post-operation resting point and a balancing equipment by many patients.
- The right kind of balance pad will have a valuable combination of high quality foam, coirs and an absorbent cover so that the person who uses the pad does not suffer from any itching sensation, or from any form of infection.
- To maintain the quality of the balance pad, and to get maximum benefit from it, the practicing sessions must be carried out in a barefoot manner. This pad enhances the motor skill of an individual and helps him or her to have better movement for the body parts.
So, now you can get any balance pad from any online portal. The right shipping policies and the independence to choose your favorite colors, give you ample opportunity to get the right balance pad for your strength training.
There are lots of people who do not floss only because of bleeding gums. There are actually several reasons why gums bleed. It normally bleeds during the initial stage of infection such as gingivitis or it is a sign that there is some kind of serious issue. However, the best part is that the bleeding gums are treated very fast with the help of the dentist.
What leads to bleeding gums?
The cause of this kind of problem is gingivitis; however, it is not the only one. In case you change the routine of flossing or consuming some blood thinning medicines then you might face this problem. If you have started taking some medicine and you find that there is constant bleeding while flossing, then ensure that you get in touch with the physician.
There are a few pregnant women who suffer from pregnancy gingivitis which normally takes place due to the hormonal changes. These changes increase sensitivity which results in inflammation of the gums during pregnancy. When you do proper flossing, and brushing along with visiting the dentist can assist you in dealing with gingivitis related to pregnancy.
How your gums will work?
When you check your gums, you will notice that they will be pink in color when they are healthy and it turns to red color when not. You will also notice that the gums tend to make the C shape surrounding the tooth where it becomes skinner. Gums normally form a very small groove where they meet the teeth.
Gums are the most important part of our mouth as they help to securely hold the teeth together and provide them with the necessary nutrition. They are the ones that offer protection to the roots and neck of the teeth from the bacteria. When you do not have healthy gums, bacteria can attack your teeth and this will damage the tissues. In case you do not get this treated from the dentist then the tissues might get damaged and will not be capable of holding your teeth which leads to making your teeth lose and unstable.
When should you visit the dentist for bleeding gums?
When you notice, bleeding gums the very first thing you require to do is visit the dentist. However, in case you follow good dental habits then there are chances that your gums might turn better and you will not be required to visit the dental clinic.
In case you find that your gums are bleeding regularly that is whenever you brush or floss your teeth and this continues for some weeks then you should book an appointment with the dentist soon. Also, if you notice that your gums are still bleeding after your flossing or brushing then too you need to visit the dental clinic.
Following are some of the signs which might result in bleeding gums:
- Swollen or red gums
- Sensitivity of gums
- Gap arising between your gums and teeth
- Loose teeth
- Experiencing bad breath
In case you notice such signs, there are chances that you might experience bleeding gums soon and so before you get into such situation it is a good idea for you to visit the dentist. If you soon consult this professional there are high chances that you will be able to solve the problem without many efforts.
Just make sure that you select a good dental clinic to get the problem of bleeding gums treated or else you might end up spoiling the situation more.
Don’t feel bad if you don’t have the time to hit the gym and do intense exercises. There are exercises that you can do while you are at work, right at your chair. You might look funny doing these exercises, but you are doing yourself a favor.
As long as your body keeps moving, it is healthy. Take note that when you are fully rested, the calories burned are also lowered. This is what makes you gain weight. If you are working on an 8-hour job on a daily basis where you are just seated in front of the computer, it could pose huge risks in your health.
The exercises that you can do at work are quite simple. You won’t even sweat a lot just to get them done. The key is to break the cycle. If you have seated for a long time, stand up and do something. Encourage your officemates to do the same.
Don’t allow the nature of your job to make you unhealthy. In the end, it is just a matter of discipline. After work, you can continue exercising at the gym or just walk home to burn more calories. Be watchful of what you eat and avoid unhealthy dishes.
There are other strategies for you to exercise while working. The infographic below shows some of these useful exercises. Just give them a try and you will find yourself doing them each day. Considering all the benefits you will get, you won’t mind people laughing at you.