4 Ways Green Tea Can Be Beneficial To the Health Of Your Skin

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By Steven Walker

teaGreen tea might be one of the healthiest things we can consume, based on everything from ancient remedies to current medical research. Green tea has a number of healing properties, and also agents that some scientists believe may be able to prevent or even combat cancer.

Green tea also happens to be good for the waistline and is used by many people as a way to help them lose weight.

It’s not just good for your internal health, however. Green tea can also be incredibly beneficial to the health of your skin.

Below are four ways this particular type of tea can be excellent to solve common issues related to the health of your skin:

Soothing Sunburns

Getting too much sun is one of the worst overall things many of us can do for our health. Over-exposure to the sun can lead to tissue damage and even deadly forms of skin cancer. If you do accidentally get too much sun, using green tea on the affected areas can sooth inflammation and may even be helpful to alleviate some of the cell damage. It’s easy to use green tea for sunburns, just by using the bags themselves as a cool compress.

Psoriasis Help

Some research has been done in the laboratory showing green tea can slow the production of skin cells, which can lead to more optimal regulation of the life cycle of skin’s cells. This shows promise in helping people with issues such as dandruff and even psoriasis, which is otherwise difficult to manage. Even in a general sense, green tea is soothing, which can help alleviate the discomfort that comes with many common skin conditions, including psoriasis.

Foot Care

The skin on our feet can often take a beating throughout the day whether it’s from our jobs, or from being physically active. When the skin of your feet experiences issues, such as calluses, it’s not only a discomfort, but it can also lead to poor form when exercising, which can contribute to more severe injuries. To help soothe sore feet and also soften the skin before removing calluses, it can be beneficial to soak them in a green tea bath. The benefits of a green tea bath are perfect for not only feet but the skin all over our entire body, which goes along with the research showing the positive effect of green tea on skin cancer and damage from free radicals.


Green tea, as mentioned above, is useful for reducing inflammation, which is one of the primary contributors to acne on the skin. It makes an excellent simple, inexpensive and natural remedy for acne and other skin blemishes, as well as rapid aging when it’s used topically as well as when it’s brewed and consumed. In addition to acne present on the face, green tea may be beneficial for acne found other common areas, such as the back and chest, and it can also help reduce or eliminate blocked pores and excessive oils on the skin.

Green tea is considered by many in both the health and beauty industries to be one of the most potent substances available. It’s beneficial in so many ways for health in a holistic sense, but it has specific abilities to help the health of the skin as well.

How Families Can Cut Their Grocery Bill In Half

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Thank you to PRWeb for supplying this article. Share your thoughts in the comments section below…..

healthycartStephanie Nelson, founder of Coupon Mom, says using “Strategic Shopping” can lead to hundreds of dollars in savings every month.

“If shoppers learn some simple strategies, they can cut their grocery bill in half this year, and for a family of four that translates into an average savings of $5700,” says leading coupon expert Stephanie Nelson, founder of CouponMom.com. According to the USDA, grocery spending for families of four ranges from $7200 to $15,600 per year, taking a large cut out of their budget.

Stephanie shows shoppers how to save more with high-tech coupon options, including hundreds of free digital coupons that shoppers can load onto their store loyalty cards. She teaches shoppers where to find many free apps that give cash back on grocery and household items. Stephanie says when shoppers use this system, every hour used couponing saves them an average of $100, and that adds up to huge savings.

CouponMom.com is the country’s largest grocery deals website with over 7 million members. The website and blog provide weekly grocery and coupon “deals lists” for over 60 grocery and drugstores chains in all 50 states. Membership is free and the site offers tutorial videos for the beginner with step by step directions to achieve fast and smart savings.

“I’ve been saving at least $100 a week on groceries since my first son was born 21 years ago,” Nelson says, “That’s a total savings of over $110,000, which was enough to pay for him to go to college.”

CouponMom.com has been around for 14 years and they know stocking up on grocery items is one strategy to cutting grocery bills, but it isn’t necessary for a typical family to have extreme stockpiles. Items expire and they also cost money, even when they are a good deal. Nelson says, “Change your shopping mentality: instead of buying items when you run out, watch for bargain prices on products you want and buy them when they are on sale.”

The key is to focus on meal planning and set a spending limit using the CouponMom.com “Strategic Shopping” method. This method combines sale prices with store promotions and coupons, helping any shopper achieve dramatic savings on healthy items their family needs. The website offers a “Grocery Deals by State” section which includes deals at thousands of supermarkets across the country.

Start 2015 the smart way. “The couponing world has tightened up,” says Nelson, “now our members are paying closer attention to stores’ policies, going in as smarter shoppers, and still getting their groceries for less than 50% of the store prices.” Nelson says if a family knows some simple strategies, they can cut their 2015 grocery bill in half, too.

Since 2004, Stephanie has appeared frequently on national television teaching savings tips, including Good Morning America, Oprah Winfrey Show, Today Show, Katie Couric, CBS Early Show, NBC Nightly News, Fox Business, The Doctors, The View, Dr. Oz, and CNN. Her latest book, “The Coupon Mom’s Guide to Cutting Your Grocery Bill in Half” is a New York Times best seller.

For more information, go to http://www.CouponMom.com

Alternative Medicine Today: Is It Time to Recognize This Overlooked Treatment Option?

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By Erin Talbot

doctorAlternative medicine used to be laughed out of the doctor’s office. But, anymore, even medical doctors are realizing the powerful effect of natural remedies. Here are a few reasons why people turn to them, and how they complement traditional medicine.

It Works

Who can argue with a treatment that works? If you have a toothache, and you use oregano oil on it, and you get better (assuming that nothing else about your diet or lifestyle changed), then it boils down to two things: natural spontaneous remission or the oil.

That doesn’t mean you shouldn’t buy dental insurance. It just means that natural remedies may be able to augment or complement traditional medicine, which could lower the cost of treatment for certain illnesses or conditions.

And, if they didn’t work, we wouldn’t have used them for thousands of years. Pharmaceutical companies wouldn’t be studying plants and extracting compounds from them to make their patented drugs. It’s true that some drugs are more powerful than their natural counterparts. But it’s also true that people used them with great efficacy before the drug companies patented them.

For example, red yeast rice contains the active ingredients in many statin drugs. Willow tree bark contains the active ingredient in aspirin. Ginger is another example. It has been shown to have anti-cancer properties, as well as anti-inflammatory properties. It helps to regulate blood sugar. Mullein can kill worms in the body, may kill TB and pneumonia, e.coli, and some other bacteria.

Lavender may promote relaxation and sleep. It can also be used as a mild pain reliever.

As more and more research comes out on this stuff, one thing is clear: there is evidence that it works.

They’re Safe

The majority of the herbs you can buy in the store are safe. They have few, if any, side effects. And, the side effects they do have are mild. They can be used by almost anyone, even pregnant and nursing women. A therapeutic dose is generally not considered dangerous, and they’re not addicting.

The safest herbs include ginger, garlic, turmeric, lavender, nettles, mullein, raspberry leaf, oat straw, skullcap, peppermint, spearmint, arnica, goldenseal root, Oregon grape root, marshmallow root, wild cherry bark, and catnip.

Some are more powerful, like ashwagandha, saw palmetto, passion flower, yarrow, blue cohosh, poke root, and a few others.

They Tend To Be Affordable

Herbs tend to be more affordable than patented drugs. That’s because there is no patent standing behind them, and no drug company recovering research money that had to go into development, and marketing, for the drug. They’re often less than $1 per oz, which prepared remedies costing up to $30 per small bottle.

They’re Ubiquitous

You can find most of the common herbs almost everywhere and anywhere. Ginger, lemon, baking soda, and epsom salts can be found in nearly every grocery or drug store. And, these things can help you relax, calm a nervous stomach, take away nausea (ginger), and help put you to sleep (epsom salts).

They’re Very Versatile

Some herbs have multiple uses. This makes them very customizable and versatile. Ginger, for example, can be used for colds and flu, inflammatory conditions, upset stomachs, and more. Lavender can be used on burns, to help relax, for headaches, and more.

You Can Prepare These Things At Home

This is a big one. You cannot make drugs in your kitchen. OK, you could, but you will probably get a visit from the FDA or some other federal agency. If you’re a DIY’er, you’ll love the fact that you can juice a ginger root, and prepare an effective treatment for a cold or upset stomach.

They’re Natural

When you make your own remedies, you are the one controlling the ingredients. There aren’t any preservatives, no unnatural ingredients you can’t pronounce, and you know exactly what goes into the mixture. If you use something like glycerine to suspend oils or liquids, you can use your own, which can be made with palm or coconut oil instead of soy (which is used in commercial preparations).

It’s Easy

You don’t need a degree to prepare a lot of this stuff. Home remedies often only have a few ingredients, and the preparation methods are simple: grinding, juicing, blending, soaking, and steeping.

In many cases, you’re making a tea or tincture of the herb or root, and then using that in your remedy. Even stuff that takes longer to make only takes longer because it takes time to sit and steep in something.

– Erin Talbot is a financial advisor who is also a spiritual woman who lives a green lifestyle as much as possible. She loves sharing her insights and experiences on the web. If you’re seeking dental treatment, visit Guardian Life to view their plans.

Nutritionist Comments On New FDA Trans Fat Regulations

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Article courtesy of K-State News & Communications Services…..

http://www.lensaunders.com/wp/wp-content/uploads/2013/04/kickhabit.jpgThe Food and Drug Administration has announced that partially hydrogenated oils, which are the primary dietary source of trans fat, are not “generally recognized as safe” for use in food. This ruling comes two years after the FDA’s first tentative determination of the same finding and a request for comments on the matter. The FDA has given the food industry until 2018 to stop using partially hydrogenated oils and fats in processed food products.

Mary Meck Higgins, a Kansas State University associate professor of human nutrition and an expert in food and nutrition, discusses what the announcement means for nutrition and the food industry.

Expert name: Mary Meck Higgins

Expertise: Kansas State University associate professor of human nutrition, K-State Research and Extension specialist, fellow of the Academy of Nutrition and

Dietetics, registered dietitian and licensed dietitian

Website: http://www.he.k-state.edu/hn/people/faculty/higgins/


What is trans fat?

“The primary dietary source of trans fat is partially hydrogenated oils. These oils are produced by a process called hydrogenation, where some hydrogen is added to a liquid vegetable oil, which converts it into a solid when it’s at room temperature. Partially hydrogenated oils and fats, and thus artificial trans fat, have been in many processed foods for the past 60 years. They are used to improve the shelf life, texture and flavor stability of a processed food.”

“Foods sold without a nutrition facts or ingredients label do not have partially hydrogenated oils or artificial trans fat in them. Small amounts — typically about 2 to 3 percent — of naturally occurring trans fat may be found in some cooking oils and in the fat component of dairy and meat products from ruminant animals, such as cattle, sheep and goats.”

What does this announcement mean?

“Food companies will have three years to stop using partially hydrogenated oils and fats in their processed food products. After that, there should no longer be artificial trans fat in our food supply.”

Why is it important?

“Eating partially hydrogenated oils and partially hydrogenated fats is a strong risk factor for getting heart disease, which is the No. 1 cause of death for men and women in the U.S. They contribute to the buildup of plaque inside the arteries that may cause a heart attack. Eliminating them from the food supply should prevent thousands of deadly heart attacks each year and fewer people will get heart disease.”

“Currently, eliminating trans fat from one’s diet entirely is all but impossible because it’s practically unavoidable in the U.S. diet. People would also have to spend lots of time reading two kinds of food labels. The nutrition facts label shows how many grams of trans fat are in one serving of each processed food. In many instances though, a food that is made with partially hydrogenated oils has too little trans fat in it per serving to be listed on the nutrition facts label. For foods showing 0 grams trans fat, one must then look at the mostly small-print ingredients list. If a partially hydrogenated oil or fat is listed as an ingredient, then that food does contain a small amount of trans fat. The new FDA ruling will eliminate the need to have to do all of this, since partially hydrogenated oils will no longer be in our food supply once it goes into effect.”

What else should we know about this announcement?

“Food companies have three years to eliminate partially hydrogenated oils and fats from their products. Until then, check ingredient lists of foods — especially frozen pizzas, coffee creamers, stick margarines, microwave popcorn, crackers, cookies, refrigerated dough products, cakes, packaged pies, ready to use frostings and nutrition bars — and avoid those brands that contain partially hydrogenated oils and fats.”

“To further reduce risk of heart disease, people should limit dietary saturated fats. On average, people living in the U.S. eat four to five times as much saturated fat as trans fat.”

How can a person reduce dietary saturated fat?

“Eat at least three one-ounce servings of whole grains and 4 1/2 cups of fruits and vegetables a day. Eat seafood — including oily fish — and cooked dry beans and peas in place of some meat and poultry. Choose skinless poultry. For beef and pork, choose lean cuts — such as loin — and at least 90 percent lean ground. Limit intake of fatty meats, such as sausage, franks, bacon and ribs. In addition, choose fat-free or low-fat milk, yogurt, cheeses and other dairy products. Cook and bake with liquid oils instead of shortenings, butter and lard.”

Project ACES 2017

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kidsexercisevectorProject ACES was a huge success this past May, with millions of children participating from all over the world. Once again, the state of Michigan reported almost 400,000 children participating, and should be commended for their great work in the state teaching children about healthy lifestyle.

Mark your calendar, as the date has been set for the big 2017 event on May 3rd! It will be the 29th anniversary of this great program.

Thanks to The American College of Sports Medicine and The President’s Council on Fitness, Sports, & Nutrition for their continued support.

Stay healthy and fit!

Alternative Medicine: Giving Your Treatment Options Another Look

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By Jessica Giles

didyouknow?Many people are giving alternative medicine another look. From potions to pills to acupuncture, and more. And, it’s not just for medical problems. They’re also looking into it for dental and oral hygiene. Here’s what it’s all about, and a few things you might want to try.

Pain Relief

Many people turn to alternative medicine because they’re unsatisfied with the way mainstream medicine handles their pain. In a study published in the American Journal Of Managed Care, researchers surveys about 6,000 people with chronic pain, and conditions which ranged in severity. Many were members of an HMO in Oregon and Washington. The researchers also got access to members’ electronic medical and health records.

They could find out what treatments these patients had used, and they wanted to see if any alternative approaches were recorded in their file. The researchers found 47% of people surveyed said they used chiropractic care for pain relief between 2009 and 2011. 32% said they used acupuncture, and 21% said they used both. A stunning 42% who went with just the chiropractor said they didn’t discuss the treatment with their medical doctor. And, 35% of people who went to an acupuncturist said they didn’t discuss it with a medical doctor.

On Pain Management

Researchers also found that the majority of patients with chronic illness and pain used acupuncture and chiropractic care. But, researchers didn’t look at whether people believed in the benefits of those treatments, compared to traditional pain control and management methods.

The most common reasons cited for not seeking chiropractic care of acupuncture was that they didn’t think the methods would help them. Some said that they hadn’t considered these pain-relief methods, and some didn’t know a reputable practitioner, or said the cost was too high.

Many of those surveyed said that they were in severe chronic pain, and lived in the U.S. on the west coast, where the use of alternative therapies are more popular than in other areas of the country.

HMOs’ coverage of these therapies is often better than in other insurance plans in other areas of the country, but the results are representative of overall usage of people who seek out alt therapies for chronic pain.

People who do have chronic pain often turn to complementary medicine because they tend to have more dialogue with alternative medicine practitioners than with doctors.

What’s The Difference?

Many people do not understand the difference between the two modalities or even between traditional or conventional medicine and alternative medicine. The first difference, is health. Conventional medicine sees health as an absence of disease. Alternative medicine often starts with the premise that balance of opposing forces is what keeps everything in check. And, that being “out of balance” causes illness.

When it comes to disease, conventional medicine sees disease as a specific thing, which is locally defined, and is classified as a deviation in organ or tissue function. Alternative medicine practitioners tend to look at the body holistically, and instead see disease as a body-wide problem.

Diagnosing Problems

Traditional medical practitioners stress morphological classification based on location and aetiology. Alt medicine, on the other hand, sees functional problems as diagnostically significant.


Conventional medicine will often see its job as one of destruction — to destroy the sickening forces that ail the patient. Alternative medicine tries to strengthen the patient’s natural immune system so that it can fight the illness off.

How The Two Approaches See The Patient

Traditional medicine sees the patient as passive, and as a recipient of the treatment. There is little, or no, input from the patient. Medical processes are mechanical in nature. In alternative medicine, the patient is part of the treatment process. The patient’s compliance is often relied upon for success of the treatment, and patients are made aware that, if they do not comply, then success is basically impossible.


While both conventional and alternative medicine attempt to treat the patient, they both do it in fundamentally different ways. Conventional medicine relies heavily on pharmaceutical drugs, and mechanical interventions, for example.

Alternative medicine relies heavily on interventions where the body is asked to “step up” and heal itself. Often this involved strengthening the immune system in some way, without the use of chemicals or pharmaceutical drugs. Often, practitioners will recommend herbs and botanicals to help speed up the healing process.

– Jessica Giles is a fitness instructor. In hopes of helping others live long and healthy lives, she likes to post her insights on the web. You can find her posts on a variety of health and fitness topics which usually focus on natural and holistic health in some way. Visit Carefreedental.com to read more about alternative medicine and good dental health.

Baylor College Of Medicine Expert Dispels Nutrition Myths

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newsThis article was submitted by the Baylor College Of Medicine…..please share your comments below…..

Diet and exercise typically comes down to common sense, but we don’t always want to believe it, according to Roberta Anding, registered dietitian with Baylor College of Medicine. Instead, we’re more likely to believe the sensationalized information or fads.

Anding breaks down some common myths for us and simplifies how to eat healthy:

Myth #1: I should eat more protein because of my new exercise program

Your intensity determines your nutritional need – whether you should add more protein to your diet depends on the intensity of your workouts, and most of us are not working out at that intensity to need additional protein than what is recommended for us.

Anding says to divide up your protein throughout the day, and especially be sure to combine protein with carbohydrates for breakfast to fuel you for the day and help you control your appetite all day long. A bagel and cream cheese is not the ideal breakfast – consider half a bagel with scrambled eggs. Don’t backload your protein at the end of the day – start adding protein with breakfast.

Myth #2: BMI is the best tool for goal setting

If you never work out, you may have a higher percent body fat, whether or not you are obese according to your BMI. This can put you at risk for sarcopenic obesity, a condition in which you are losing muscle mass and adding body fat. It is possible to be normal weight but metabolically obese. Anding says the best way to determine your percent body fat is to get a Bod Pod test done. This can tell you how much of your weight is lean weight and how much is not.

Myth #3: Eating healthy is confusing

One of the keys to eating healthy is to fill half of your plate with fruits and vegetables. Anding suggests if weight loss is your goal invest in smaller plates so that your portions are automatically smaller. Be sure to distinguish between a meal versus a snack. A snack for women should be less than 150 calories, and for a man should be less than 200 calories. To limit snack portions, put your snack on a plate rather than picking at food – this will hold you more accountable for your portion size.

Myth #4: Organic food will prevent chronic illness

There is no scientific data to support this. Eating a variety of colorful fruits and vegetables and focusing on a plant-based diet has been shown to prevent chronic illnesses. Consider purchasing a fruit and vegetable brush to wash your produce with before consuming it if you are worried about pesticides.

Myth #5: High fructose corn syrup is the reason for America’s weight crisis

applescaleCompared to Americans in the 1970s, we now eat 500 calories more and exercise less. This is what’s contributing to the weight crisis. Americans eat too much sugar in all forms. The new Dietary Guidelines recommend limiting sugars. Focus on added sugars, not the natural sugar in milk or fruits.

Myth #6: Muscle weighs more than fat

Muscle is more compact than fat, but one pound is one pound. Anding says that what you choose to put in your body is what makes all the difference. However, increasing your weight through adding muscle is advantageous. Increasing your muscle mass increases the amount of calories you burn at rest since the muscle is the metabolic engine.

How To Teach Kids To Exercise

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By Dhmhtrhs Papadopoulos

kidsjumpingIt’s one thing to keep yourself fit – but keeping others in good shape is an entirely different kettle of fish. You already know the ins and outs of your body quite literally like the back of your hand. You know what you like to eat, what quantity of food will lead you to put on weight, and how much exercise you need to keep yourself energised.

But everybody and everybody is different. Some are fat and need to control their diets, others are too thin and need to bulk up if they want to reach their fullest fitness potential. And the vast majority of us barely know how to look after our own bodies.

Evidence of this is the sheer number of people who shovel food down their gullets without consideration for the long-term damage they’re doing to their body. And training kids to stay fit is an even more mammoth task.

Think of the number or kids who’ll avoid broccoli and love nothing more than sitting in front of the telly all day.

And trying to motivate a lazy child is like getting blood from a stone. Give them too much leeway and they’ll plop back down on the settee and gain more weight than Johnny Vegas on a burger binge.

So you’ll have to come up with a few tricks to keep your kids feeling fit and healthy. That’s why we’ve come up with a few tips to help you out. Take a look.

Get a course

Training your kids up doesn’t require military style strictness, but it does require communication skills and applied knowledge to get the most from your little sprogs.

Personal training courses are available online and can give you the information you need to train kids and adults alike, and make sure they stay healthy. Choose the right one and you’ll enjoy nutritional information, in-depth exercise regimes and motivation techniques to get your kids off the sofa and fighting fit.

Study for long enough and you could even graduate to a professional level.

Use the carrot

Kids are, let’s face it, selfish little blighters. They need to know that they’ll receive some kind of benefit from their actions, some kind of reward. It’s the reason why you struggle to get your child to eat their greens without coercion. They don’t see the benefit.

So put a carrot on that exercising stick to keep your kids healthy. Promise them something they’ll enjoy if they do some exercise, like getting an hour of iPad time after going running.

Above all, make exercising fun. Without a sense of joy in your routines, your kids will become the type of person who doesn’t understand what goodness their body needs.

May 4 Is Project ACES Day – All Children Exercise Simultaneously!

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kidsrunningIn conjunction with May’s Exercise is Medicine® Month, “The World’s Largest Exercise Class” is coming to children and schools around the world May 4.

Millions of participants across the globe will be celebrating the 28th annual Project ACES® Day beginning at 10 a.m. This Youth Fitness Coalition (YFC) signature program, in partnership with American College of Sports Medicine’s Exercise is Medicine® initiative, promotes physical activity to children in order to decrease the prevalence of childhood obesity.

Project ACES, an acronym for All Children Exercise Simultaneously, also coincides with National Physical Fitness and Sports Month and National Physical Education Week.
According to Olympic Gold Medal Decathlete Dan O’Brien, “Project ACES engages millions of children, parents, and teachers each year to participate in physical activity at their schools and at home. Through Project ACES, children learn the value and importance of good nutrition, adequate physical fitness and healthy decision-making – lessons they can carry well into adulthood.”

Schools can choose their activity, from walking or jogging to martial arts or dancing. Students typically exercise for 15 to 45 minutes following an educational component. In the past, schools have incorporated celebrity guest speakers or used music in their Project ACES activities. The program has been recognized by multiple presidents, including Bill Clinton and Ronald Reagan, and has inspired events in 50 different countries. As the time zones change, this chain of local events creates a global wave of exercise.

“Project ACES is a great way to teach children how to live a healthy lifestyle through adequate physical activity,” said physical education teacher Len Saunders, who created the program in 1989 to motivate children to exercise. “Childhood obesity is an issue plaguing many young people today, and Project ACES is designed to make physical activity and nutrition fun.”

Schools and students will celebrate Project ACES Day by making physical activity a priority. Federal physical activity guidelines recommend children and adolescents do 60 minutes of physical activity per day. Project ACES helps children reach this goal from activities ranging from running to sports and games. Teachers can also make physical activity a priority throughout the year by creating a Project ACES Club at their school to teach and learn healthy lifestyle food and exercise choices.

kidsexercise“We’re all in this together,” said Shihan H. J. Saunders, president of the Youth Fitness Coalition and an exercise physiologist. “Something magical happens when we synchronize our collective consciousness in the spirit of fun on Project ACES Day.”

Parents are invited to participate by joining their kids at school or by celebrating on May
7 for the 9th annual PACES Day: Parents and Children Exercise Simultaneously. PACES Day kicks off a 52-week exercise program with various fun activities parents can enjoy with their children. The PACES website offers resources including a list of family activity ideas for every week of the year.

“If we feel good about ourselves, we can lead by example, and inspire our kids to be their fit best, not just on Project ACES and PACES Day, but every day and toward each other,” said Shihan Saunders.

For more information on Exercise is Medicine® and how to get involved with Project ACES, visit www.projectaces.com.

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 35,000 international, national, and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.

The Youth Fitness Coalition, Inc. is a New Jersey-based non-profit organization committed to combating childhood obesity by making exercise programs fun and by educating children, parents and teachers about the importance of lifelong fitness and making healthy lifestyle choices.

Stretch The Effectiveness Of Your Workout

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stretchThank you to the Baylor College of Medicine for supplying this article. Please share your thoughts below…..

We’ve all heard that you should warm-up before a workout, but according to sports medicine experts at Baylor College of Medicine, oftentimes stretching is misinterpreted as a warm-up, and a proper warm-up before exercise that includes dynamic stretches is most beneficial.

“Dynamic warm-up programs have been shown to prevent injuries,” said Dr. Theodore Shybut, sports medicine expert and assistant professor of orthopedic surgery at Baylor. “The real key for athletes is learning an appropriate warm-up routine for their sport and incorporating it into their training.”

A proper warm-up to exercise is done by using dynamic movements that ramp up in intensity and eventually mimic the activity you will be participating in, according to Meghan McKay, athletic trainer with Baylor.

“Warm-ups should focus on warming up the body for your activity,” said McKay. “When the warm-up is complete, you should have an increased heart rate and be breaking a sweat.”

According to Shybut, warm-ups should be tailored to sports demands.

For example, if you’re playing soccer, a typical warm-up should include walking lunges, side squats, walking toe touches, ball touches, gradual springs, backpedals and shuttles. Baseball pitchers and other throwers need to activate their core, rotator cuff, periscapular and shoulder girdle, as well as arm and forearm muscles.

Ideally, you should warm up and cool down all body parts. If you’re limited on time, focus on those that are primarily used for the activity and do the next closest body part secondarily, said McKay.

stretchAfter exercising, focus on long, slow stretches for each major body part. The best approach is to go slowly into the stretch, hold for 20 to 30 seconds and repeat three to five times per body part and side. When cooling down, you should go into the stretch until you feel discomfort, not pain. If repeating the same stretch three to five times, you should be able to get a little further into the stretch than the previous time. If you aren’t feeling the stretch, find a modified version or different stretch for the same body part.

“Don’t forget to stretch your upper body and back if you’re doing lower extremity activities like running or lifting,” said McKay.