George Zedan at-home workouts

The Best At-Home Workouts For Beginners

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On February 8, 2017

In Fitness, Health

If getting to the gym on a regular basis is something that’s difficult to accomplish given your current lifestyle, squeezing in a few exercises in your own home is something that should be highly considered. For those that do not have a lot of experience with working out in the first place, the following exercises are just for you. No matter your level of training, these can be done by just about anyone.

Pushups

One of the most basic workouts known by everyone in the fitness world. Pushups require very little space in your home, and can be done just about anywhere. This workout utilizes multiple muscle groups throughout your body, as well as strengthening your shoulder joints. With this added strength, you’ll better prepare yourself for more advanced workouts once you have time to hit the gym.

Squats

Yet another exercise you can perform right in front of your television. For the best results, stand with your feet shoulder-width apart, and while maintaining a straight back and your head up, sit back into this position. Be sure to focus on your knees bending over your toes with your chest out, and do not bend your back. Squats are great for improving overall strength, but your thighs and glutes are the primary beneficiaries.

Calf Raises

For the other portion of your legs that squats don’t focus on, these are great for strengthening both your calves and shins. A proper form involves standing straight and bringing your heels up slowly off the floor, holding your position at its peak. Then, slowly return to the starting position. Beginners in exercising tend to skip this workout, as they feel their calves are the least important muscles. However, strong calves improve your balance, prevent your feet from rolling, and calm the effects of shin splints.

Planks

Begin in a pushup position, but support your body with your forearms instead of your hands. Keep your back straight and focus on tensing your abs and glutes, holding for as long as you can. This is great for building core strength. Continuously performing crunches can have a negative effect on your spine if done incorrectly, whereas planks allow you the same workout without the risk of injury.

Side planks are a variation that target smaller muscles in your lower back, and can even improve back pain; something beginner’s might be all too familiar with. For this exercise, simply lie on either your left or right side and support your weight on your elbow, lifting your hips off the ground to form a straight line.

Bicep Curls

 
Assuming you have weights of some sort, bicep curls can be done anywhere in the house. If you don’t have weights however, feel free to improvise. Full jugs of milk make for great replacements. When performing this exercise, focus on keeping your elbows stationary. When your arms are bent at the top of the move, squeeze your biceps and slowly lower the weights back to your starting position. Strengthening your biceps can provide you with everyday benefits that you may not have considered otherwise, like stronger stabilization when lifting or carrying objects.

George Zedan stress

The Importance of Managing Stress

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On December 22, 2016

In George Zedan, Health

With the countless responsibilities and demands in one’s life, it’s no wonder that 77% of the United States population experiences physical symptoms caused by stress on a regular basis. The effects of stress can harm both your physical and mental health, and should be controlled in order to maintain an active, healthy lifestyle.

Chronic stress can lead to very dangerous risks including high blood pressure, increased risk of heart attack, stroke, obesity, and depression. The causes of this harmful mentality can range from a variety of sources. Things like changing jobs, moving, or losing a loved one can all negatively affect your mental health, leading to daily stress that you may not even realize you are experiencing.

Identify the Source

Pinpointing the source of everyday stress rather than that which you experience from a life changing event can be much more difficult. Pay attention to your habits and daily routine when focusing on potential causes. While it may be easy to simply say your stress is due to work, look for more specific reasons. Are you constantly excusing any negative feelings as just causes from a large workload? Or, have you not stopped to take a break in a long period time? Accept the responsibility of your daily activities and the possibility that they are what’s causing you stress. Until you do so, controlling your stress will be extremely difficult.

Avoid Negative Coping Strategies

Many people who suffer from stress end up worsening their symptoms through ineffective ways of coping. Things like smoking cigarettes, excessive sleeping, drinking alcohol, or withdrawing yourself from friends and family can have adverse effects in trying to improve your stress. Implementing strategies that do not contribute to your great emotional or physical health will only harm you, and should be replaced. No one method works for everybody, so experiment with tasks that calm you and help you better feel in control of your environment.

Exercise

One of the easiest ways you can manage, and even reduce your stress is physical activity. That is not to say that spending hours in the gym is a requirement, though that can certainly help. Simply taking a walk, going for a light jog, or playing a sport can decrease levels of anger and tension. However, in order to feel the maximum benefits of exercise, at least 30 minutes of physical activity should be your goal.

Not only can this combat levels of stress, but exercising on a regular basis will become a part of your daily routine, subsequently keeping you occupied mentally, as well as physically. Choose an activity you enjoy to avoid thinking of why you’re doing it. Rather, focus on the actions you are performing, and have fun; the goal being to ease your mind.

Be Social

Those with chronic stress may feel like interacting with others is the last thing they want to do, when in reality, social engagement is a great way to occupy your mind and avoid over thinking. Don’t be afraid to tell others what you’re going through. If you’re with friends or family, they will more than likely be supportive. Communication is vital in creating a sense of safety among others. Your nervous system is able to perceive nonverbal cues from hearing, sight, and physical sensation, allowing you to become much more calm.

 
Dealing with stress is no easy task. If you or a loved one are experiencing symptoms and are unsure as to how to treat this, consider the strategies mentioned above. As previously mentioned, the success of these tips varies from person to person, so experiment with what makes you feel better. It is crucial to be able to manage your stress in order to avoid succumbing to harmful symptoms, and continue to live a healthy, happy lifestyle.

George Zedan

Dealing with a Torn ACL

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On November 22, 2016

In Fitness, Health

A common and debilitating injury among athletes in all sports is an anterior cruciate ligament injury, often referred to as a torn ACL. This typically occurs when the knee is hyperextended and the ligament exceeds its biomechanical limits. Varying in severity, an ACL tear can contribute to trouble walking and swelling of the knee, and usually requires surgery for proper repair. Rehabilitation can take anywhere from six to nine months, and can be a difficult road to recovery.

It is important to understand the anatomy of the knee in order to properly diagnose and treat a torn ACL. The quadricep muscles on the front of the thigh and the hamstrings on the back aid in the stabilization of the knee, which is primarily controlled by four ligaments. These include the medial and lateral collateral ligaments, which prevent the knee from shifting side to side, and the anterior and posterior cruciate ligaments, which keep the knee from sliding forward and backward.

The anterior cruciate ligament (ACL) is the most commonly injured muscle in the knee. The austerity of which can differ. Sprains of these ligaments can be classified as grade 1, 2, or 3. Grade 1 sprains occur when a ligament’s fibers are overstretched. A grade 2 sprain involves some torn fibers, but remains functional. Grade 3 sprains are complete tears of the ligament entirely, and are frequent among athletes.

Both contact and non-contact sports can contribute to these injuries. If an athlete changes direction quickly, planting his or her foot flat on the ground, the knee hyperextends, stressing the ACL. A blow to the knee in contact sports while the foot is planted can also cause hyperextension. They are more common in women due to a difference in anatomy and muscle mass as well.

If you have experienced a torn ACL, the surgery required can be grueling, much like the recovery process. Find a doctor that specializes in such cases for the best possible outcome. Taking up to 6 months or more, recovering from this surgery is no easy task. Following a rehabilitation process is absolutely vital in order for the ligament to heal properly, as this strengthens the muscle around the knee and regains range of motion.

Within the first weeks, be sure to rest your leg up on a couch or pillow four to six times a day. This can reduce swelling in the knee. However, you should maintain a small amount of physical activity. Moving the knee post-surgery, though painful, keeps the blood flowing, and redevelops the torn muscle. After a month or so, you should be given a knee brace and advised to move more frequently than before. Patients usually begin physical therapy at this time. Depending on the injury, your doctor should provide you with a program suitable for your personal rehabilitation process.

Avoiding ligament damage in sports like football, soccer, basketball, and skiing is difficult, but simple strategies like wearing proper cleats, stretching, and effectively bending the knee upon landing can prevent this. For those who’ve suffered a torn anterior cruciate ligament, work with your doctor on a daily basis to ensure you are maintaining a healthy recovery process. Though it takes time, coming back from such an injury is not impossible.

George Zedan

5 Ways to Stay Healthy in the Locker Room

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On November 9, 2016

In George Zedan, Health

Schools, gyms, and sports venues can all house breeding grounds for bacteria, viruses, and fungus in their locker rooms. With groups of people all using a single area to change or bathe, it’s no wonder why this can be a fairly unhygienic environment. Below are just a few guidelines to follow that could aid in staying healthy, and avoiding potential illness within all forms of locker rooms.

  1. Wash clothes at least twice a week

Even if you feel as though you barely broke a sweat, letting post-workout clothes sit without washing them invites bacteria from odors to fester within the fabric. Be sure to take these clothes home and wash them at least two times per week to avoid repercussions like skin rashes, fungal infections, or dermatitis.

  1. Refrain from sharing products

If your routine following exercise consists of more than simply changing clothes, like showering or shaving, avoid sharing the products you use for these activities. Towels have a nasty tendency to harbor staphylococcus aureus, commonly known as staph; a bacteria that mostly causes skin infections. Symptoms can range from rashes, pimples, or boils, all the way to MRSA (methicillin-resistant staphylococcus aureus) in extreme cases, though it is rare.

Sharing razors can be particularly hazardous, as this runs the risk of transmitting bloodborne illnesses like HIV and hepatitis. Because they can also preserve bacteria from the skin, razors should be cleaned daily as well. This coincides with the practice of not sharing soap or deodorant, as germs and bacteria can also call these products home.

  1. Always shower following physical activity

After strenuous exercise, it is important to shower, not just for the sake of no longer reeking of body odor, but to also avoid developing rashes caused by perspiration left on the skin, which produces bacteria and fungus. If any injuries were suffered during your workout or sporting event like cuts or scrapes, bacteria can easily enter the bloodstream through these wounds, also leading to possible infection. Showering is vital in order to prevent these post-workout germs from becoming anything more than just that.

  1. Cover your feet

It should go without saying that locker room floors are very dirty. They are notorious for housing bacteria that can cause fungal infections like athlete’s foot, or warts caused by the HPV virus. Protecting your feet in these environments is extremely important, especially in shower stalls. Investing in a pair of shower shoes would be wise, as germs around drains and floor tiles tend to linger.

  1. Wash your hands

This is a no-brainer. Public locker rooms, as stated before, are breeding grounds for germs and bacteria, and the use of your hands is unavoidable. After all is said and done, make sure you wash your hands before exiting even if you’ve already showered, as these microscopic monstrosities can be airborne.

Whether you’re a professional athlete or a member of a local gym, the level of hygiene that you practice within a locker room should not differ. For your own sake, and for the sake of those around you, be cautious in this open environment, and follow the guidelines listed above in order to maintain your physical health.

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