Some Useful Tips to Get Rid of Muscle Pain

  1. Go with the flow

Improving lymphatic flow will assist fix muscle soreness much faster by draining the recovery. Foods rich in bioflavonoids, such as green, leafy veggies and green tea, can help, as can staying hydrated (beverage 8 to 12 glasses of water a day). Increasing your flexibility with yoga and stretching workouts will likewise assist your lymphatic system drain much better.

  1. Open the deep freeze

Use a cold compress for the very first day or 2, and wrap with bandage if there’s swelling. And provide your aching muscles a rest for a few days too. The discomfort could get worse prior to it gets much better, but if you’re still hurting after three or 4 days, see a physician.

  1. Use liniment

For discomfort in your knee or various other sore areas, rub in some liniment and cover the location with plastic wrap. Make sure to test on a small area first to make sure your skin does not burn.

  1. Gently stretch

Aching muscles are tender at initially, gentle stretching will unwind the stress so the rest of the day is more comfy. Plus, you avoid further injury from accidentally pulling a tight muscle as you lunge to answer the phone.

  1. Apply hot beans

Fill an old sock with dry rice or beans, and tie the end firmly. Make sure it’s not too hot, then apply it to your hurting muscles.

  1. Take in cider

Adding 2 cups apple cider vinegar to your bathwater is a fantastic method to soothe away your aches and pains, or to just to take the edge off a demanding day. Adding a couple of drops of peppermint oil to your bath can lend an able assist as well, by providing exactly what has actually been shown to be a healing aroma.

  1. Attempt acupuncture

An acupuncturist will try to bring blood flow to the location to relieve the pain. He may do this with acupuncture, electrical excitement, topical natural herbs or even acupressure. These techniques can cut the discomfort and soreness in half.

And offer your aching muscles a rest for a couple of days too. The discomfort may get even worse before it gets much better, however if you’re still harming after three or four days, see a doctor.

Improving lymphatic flow will help remedy muscle tenderness quicker by draining the recuperation. For pain in your knee or other sore spots, rub in some lotion and cover the area with plastic wrap. Make sure it’s not too hot, then apply it to your aching muscles. Also, if you’d like to learn more about muscle strain, read more about it here.

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Author Bio

Richard Clayton

I’m an owner of a small gardening shop and a lawn care blog. I love gardening, especially lawn care. I can spend all of my free time taking care of my lawn and discuss about lawn care experiences with my friends, who have the same hobby as me. My website  is a playground of us, where we can discuss everything about lawn care techniques.

5 Best Fitness gadgets to change your lifestyle

All we have an own lifestyle but how many people’s are leading Perfect Lifestyle? This is one of the most important things in our life. A good lifestyle can give us many things; it teaches us how we can survive our life more easily. We should not forget this is 21st century, the most updated and technically fast era compared others century.

I am not talking you have to be most gorgeous, lucrative and fashionable. I am talking about your lifestyle, it is not necessary to be gorgeous, you need to be smart. Here I listed 5 Fitness gadgets that will sure surely change your lifestyle. Have a look….

  1. Fitness Watch

Fitness watch is the most vital key to change your life style. A fitness watch is not a simple watch to reminder your time, it is a versatile fitness activity tracker that will track your sleeping hours, workout hours, monitor heart rate and many more. Garmin Forerunner 735XT is one of the fastest, stylish and technologically advanced fitness trackers. It has all necessary features. Garmin Forerunner is a combination of running watch, fitness tracker, and Smartwatch. A fitness watch cannot be more powerful and user-friendly than Garmin Forerunner.

  1. Treadmills

When you are thinking to be smart, then you must run on treadmill at least twice a day. Treadmill is the most popular fitness instruments over the last decade. It is an indoor exercise machine which allows you to run on it. There are two types of treadmills in market, one is motor driven which is bit expensive and the second one is manual, which is less expensive. If you Have intension to lose extra weight, then treadmill can be your best company.

  1. Dumbbell

Dumbbell is one of most effective exercise equipments which give perfect shape in your body. According to a research, taking 15-20 minutes dumbbell exercise daily will makes a man more stylish and lucrative. If you are planning to build muscle then you must have take dumbbell, its especially work for muscle building. It is such a fitness instrument which will add some extra value at your workout.

Dumbbells are one the best selling products on market. There’s tons of legit reason that why people go crazy to buy dumbbells. They are not only muscle building instruments, they also good for abs exercise, calf raises, chest and back exercise, shoulder exercise and many more.

Final Words

United States Department of health and human services says, we need to do at least 150 physical exercise in each week. Basically, if we have intension to be healthy then we have to take exercise daily minimum 20 minutes. There’s no alternative of exercise, without doing exercise daily it’s not possible to lead a happy and healthy life. I am not saying you have to go gym for exercise; you can do it in your home at leisure time. I would suggest you, just take 15 days as experimental period and start workout daily, then you will realize what results you are getting.

5 Amazing Health Benefits of Golf

If you’re looking for a sport to take up on weekends, that you can also do when you’re on vacation, then consider adding golf to your list of hobbies. Though it doesn’t demand a lot from you physically, you can still get a decent workout from it as well as some mental benefits. Still not convinced? Check out some of the amazing benefits you get from playing golf in our top five list of benefits below.

It lowers your levels of stress.

When you’re playing golf, you are outside walking and taking in the fresh air and sunshine. And even if you get frustrated by a bad shot you made, all that nature, sunshine, and fresh air reduces stress. Plus, since it is such a challenging sport, the brain releases endorphins when yo play, which cause overall feelings of happiness and a more relaxed state.

It has a low chance of injury.

While you can certainly injure yourself playing this sport, overall it is a relatively low impact activity. There is no rapid movement required and you don’t even have to carry your own golf bag around the course if you don’t want to! That makes this the perfect sport for older individuals who worry about getting injured.

It improves your heart’s health.

While it’s common knowledge that cardio activities boost the health of your heart, but what you might not know is that even golf improves your cardiovascular health. Walking from hole to hole, swinging those golf clubs, and carrying that golf bag around the course all contribute enough physical activity to get that blood pumping for a healthier heart. This translates into a lower risk of diabetes and strokes, as well as lower cholesterol levels and blood pressure.

It helps you sleep better.

As we age, the quality of our sleep becomes worse over time. But when you play golf, you the exposure to fresh air and the exercise you get from walking the course work together to give you a better night’s sleep. You’ll also notice that you tend to fall asleep much quicker than when you’re not playing golf, and you stay in that deep sleep for longer periods of time. Overall, this contributes to a healthier you when you’re regularly playing golf.

It keeps your brain healthy.

The physical activity you engage in when walking the course does wonders for your brain’s health. It gives your brain a good supply of blood, which keeps it functioning in tip-top shape. It also strengthens the memory circuits in the brain, which is perfect for warding off Alzheimer’s disease as you age.

If you’ve been looking for a good excuse to get your spouse on board with your golf hobby, then these are some great reasons to use. Of course, these aren’t the only benefits that you get from the game. Learn about additional benefits in this Huffington Post article.

Baby Boomers say they feel fitter & healthier than Millennials

Millennial is the buzzword right now – they’re the ones we see on the covers of magazines or, more likely, on the front page of Instagram. So would it surprise you to know that the generation of Baby Boomers (those who were born between 1946 and 1964) feel fitter and healthier than Millennials, despite us not seeing these people represented in the fitness media?

busy millennials fitness survey

It’s true, according to a survey run by NRS Healthcare. They asked 3 groups of people: Millennials (18-35), Generation X (35-55) and Baby Boomers (55+). The survey showed that, overall, 86% of Baby Boomers would define their overall fitness as “average or above” whereas 72% of Generation X and a paltry 69% of Millennials gave the same answer, the rest answering that it was below average. The same group also spends the most time exercising a week – 43% exercise most days compared to 21% of Millennials and 24% of Generation X.

busy millennials fitness survey

The survey also asked how people felt about their diet – the super fit Baby Boomers also answered that their diets were healthy, in fact 100% of them said so! This compares to 79% of Generation X and Millennials saying that they tend to eat healthily. It does seem that many don’t necessarily regard breakfast as being an important part of a healthy diet however as only 72% of Baby Boomers eat breakfast every day, 77% of Generation X however find it more important, and only 54% of Millennials. Those Baby Boomers also feel that vitamins aren’t necessary to maintaining a healthy diet – only 28% of them take supplements to help give their body extra nutrients, whereas 45% of Generation X and Millennials do so.

It seems that Millennials are feeling self-conscious and under pressure to do something about their health or that the older generations are either simply more likely to find it easier to maintain a healthy lifestyle or that they no longer feel pressured to live in a certain way. This is no more apparent than in their choices of diet:

busy millennials fitness survey

The most popular diet for Millennials was the newly popular 5:2; for Generation X, it was the traditional Slimming World; and for Baby Boomers, it was the old hat Atkins diet. However Millennials have tried far more diets than any other generation, despite respondents in this group all being under the age of 35 – 22 separate diets featured in their answers, the vast majority of which can only be classed as “fad” diets – juice cleanses, teatoxes, low carbs, Lean in 15 and raw food only diets were popular. In contrast, Generation X reported 10 different diets and Baby Boomers only 5.

Is the world a difficult place for a Millennial to navigate in terms of health and fitness, or are Baby Boomers simply more secure in their bodies? The rest of the survey results can be found on NRS Healthcare’s blog here.

7 Exercises to Target Your Lower Abs

Being in possession of a perfect six pack is a goal that pushes many people to pump out endless reps of crunches and leg lifts. Yet studies have shown that the physical attribute that even the most fit people often lack is those perfectly toned lower abs. Why is a chiseled lower abdomen such an illusive goal?

The answer lies within fat distribution. The vast majority of humans are genetically programmed to deposit fat and store fat in their lower abdomen, which is why achieving those chiseled lower abs can feel so impossible. Luckily, there is hope: with the right exercises, such as making use of an ab machine, weight bench and more, you can finally achieve the six pack of your dreams! Read on to discover 7 exercises to target your lower abs.

1.         The Bicycle Crunch:

When trying to develop lower abs, your first instinct is always to pump out the crunches. The problem with crunches is that we tend to rely more upon our necks- which can be dangerous-and our upper abs than our lower abs in order to complete the reps. Say goodbye to tired, old crunches, and switch up your routine with fat burning bicycle crunches.

Bicycle crunches force you to work your lower abs, both to pull yourself up and to twist from side to side. To complete a bicycle crunch, lie on your back with your arms behind your head and one leg extended, while driving the opposite knee towards your chest. Then pull yourself up, touching your opposite elbow to your knee. Switch sides each time you sit up for a fat burning, lower ab focused workout.

If you like to learn more about crunch, read this article.

2.         The Ab Machine- Hanging Leg Circles:

Even the most barely equipped gyms feature an old fashioned, weights only ab machine. Use the high bar on this machine to complete a killer lower abs workout. Hang from the bar and ensure your feet do not touch the ground. Engage your core, focusing on your lower abs, and raise your legs upward. Trace a circle in the air using your legs, then reverse the circle. A circle in one direction counts as 1 rep. Complete 8 to 10 reps for the best results.

3.         The Ab Machine- Hammer Crunch:

The Ab Crunch is a very popular ab machine that can be used at homeor at your local gym. One great lower ab exercise on the ab machine is the hammer crunch. To complete the hammer crunch, sit down on the ab machine, making sure your back is in line with the top of the back rest. Grip the bar with both hands and contract your abs, focusing especially on contracting your lower abs. Slowly lower the weight as far as you can. Complete 25 reps for best results.

4.         Weight Bench- Reverse Crunch:

The weight bench is a great place to really work those lower abs. To complete the reverse crunch sit on the edge of the weight bench and place your hands on either side of your hips. Make sure your back is straight, then brace the abs and raise your feet off the floor, keeping the knees bent. Lean back slightly and raise your knees closer to your chest, focusing on your lower abs in order to complete this motion. Lower and complete. 30 reps for best results.

5.         Weight Bench- Leg Raises:

Lay down on your back on top of the weight bench, your legs extended straight off of the weight bench. Brace your abs and focus upon maintaining strength especially within the lower abs. Then use your lower abs to raise your legs upward until they form a 90 degree angle with your body. Lower them slowly, using the lower abs to maintain control. 30 reps for best results.

6.         Weight Bench- Feet Elevated Cross Body Mountain Climbers:

This weight bench move is designed to very intensely work the lower abs, and also help develop the obliques. Place your feet upon weight bench, and place your hands upon the floor, so that your body forms a sort of extroverted plank. Bend your knee towards the opposite elbow, twisting the body to allow them to meet. Switch sides. Two sides is one rep. 25 reps for best results.

7.         Weight Bench- Abs Ladder:

This move will get your lower abs burning! Kneel on the floor and place your hands beneath your shoulder upon the ground. The put your weight into your hands, engage your core, and raise your knees off the floor, balancing upon the balls of your feet. This is the starting position. Reach one hand up to the weight bench, then the other. The place on hand back down upon the floor, then the other. This is one rep. Compete 20 reps for best results.

Annie Jones is the founder of BoostBodyfit. She is a huge fan of healthy eating and living! She creates the blog purely to share her experiences and expertise on health, nutrition, exercise and everything else between. Say Hi to Annie on Twitter @boostbodyfit,  Facebook @boostBF and Pinterst @boostbodyfit

Five Best Kayak Fishing Spots Of The World

Literally the ordinary people see kayaking is the best source to have a great fun in the lake, pond, river and stream while an angler sees it as a great way for fishing in flat and even rough water. Because it increases the accessibility as if the user can move easily into the toughest points while you can also cover a large area. Although in some cases the fishing kayaks are different than the conventional kayaks, but mostly the same kayak can be used for both kinds of activities. So if you like angling or fishing and always search for a new fishing spot that can be spectacular for kayak fishing, then you can meet here the five best spectacular destinations for kayak fishing.

1)Fort Fisher, North Carolina

The experts say the Fort Fisher has been reputed for Red and Black Drum and trout. But sometimes the water level would allow you to get you out in fishing for several hours as the tide comes almost every day. So make sure you are about to day out of course for whole of the day. It is a perfect spot for saltwater fishing, so make sure the gears you use all are corrosion resistant. If you ever fishing in there of course use a stable kayak as you have to float against the medium size waves.

2)Columbia River, Washington

This 300,000 acres of water of the river not only great for making a target to catch some salmons and steelheads, but you can also enjoy the weekend by kayaking in such an incredible place. It’s a great place for whitewater fishing and of course it is not a highly moving river. So the amateur angler simply can take the trip for fishing without any awareness. But you need an endorsement of the Columbia River Basin to catch some different spices with the salmons and steelheads.

kayaks on the river outside

3)Ottawa River, Ontario

The highly moving streams in the river would be uncomfortable for the newbie, so make sure you are skilled in kayaking. The chocolate color water of the Ottawa River includes some great species of bass and northern pike.  It is actually located between the Beachburg and Forester falls and literally, it is one of the favorite spot for many anglers. The size of the river would be smaller, but it is still a great place for catching bass and northern pike.

Fishing Spots man kayaking

4)Deer Creek Conservation Area, Maryland

People in Maryland extremely enjoy this spot in summer for having fun by kayaking and boating, but amazingly the place is also great for trout and largemouth bass. The nature is quite calm and you can greatly enjoy a whitewater fishing trip with your friends. The lake also has been great for some other species of fishes.

man kayaking on the river

5) Indian River Lagoon, Florida

This is a very well known fishing spot almost to all professional anglers in US especially who like saltwater fishing. Literally, this is one of the attractive fishing spot in US that gained the reputation for having the availability of Tarpon, Trout and Red Fish. Beside a campsite it is a great kayak fishing spot that offers lots of amazing moments.

Fishing Spots in the river with mountains

Article: John Luke is a professional angler who loves angling and blogging for various fishing tips and tricks. Literally, he is a freelance blogger who mostly writes on the blog that sometimes or regularly talk about the fishing tips and tricks.

How Running Slower Will Make You Faster (in the Long Run)

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?

running slower when outdoors on road

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:

  1. 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.

  1. 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.

  1. 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.

Conclusion

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.