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    An osteopath has revealed the common signs your lymphatic system is backed up and some simple movements to improve flow.  Brendon Talbot, a Canadian health practitioner who specialises in bone and muscle tissue, shared the signs your lymphatic system, which helps your body get rid of toxins, may be restricted including headaches, brain fog and fatigue in a video posted to TikTok. In the clip, he also demonstrated three movements he says helps improve lymph flow and reduce inflammation.  Scroll down for video Canadian osteopath, Brendon Talbot, has revealed the sign of a backed up lymphatic system and three simple movements to improve flow and reduce inflammation The first movement, the osteopath recommends is to sit up straight on a bench or chair, stretch your arms out to the side and make small circular movements RELATED ARTICLES Previous 1 Next Your next getaway: Inside the incredible limestone cave... Mum transforms Kmart cubby into a stunning getaway for her... Accountant, 29, quits her job and turns her $10,000 savings... REVEALED: The 'best carbonara of...
    FOR many of us, pigs in blankets are already Christmas food perfection. But what if you could level them up, with just a simple tweak. 4Spice up the nation's fave festive foodCredit: Getty - Contributor Muscle Food shared the genius recipe that uses ingredients you already have in your cupboard; salt and pepper. To make the gourmet pigs in blankets, you will need: sunflower oil, chilli flakes, sugar/sweetener, chinese five spice, sea salt, ground white pepper, an onion, 3 spring onions, red pepper, a chilli, sesame seeds (optional) and pigs in blankets. FABULOUS BINGO: GET A £5 FREE BONUS WITH NO DEPOSIT REQUIRED Firstly, in one bowl mix sunflower oil with 1 tablespoon of chilli flakes, 1 tablespoon sugar or sweetener, 1/2 a tablespoon of chinese five spice, 1 tablespoon sea salt and 1 tablespoon ground white pepper. Mix the spice mixture up. Add in your cooked pigs in blankets and make sure they are coated in the spice mix. Let the pigs in blankets rest in the spices. Chop up half an onion, red pepper, chill and 3...
    Muscles can swell in size by up to 60 per cent in some Covid-19 patients, according to researchers, who say it may be a severe immune response. The immune response to Covid-19 damages mitochondria, the power stations of cells, leading to a loss of energy fuels which builds up water, which in tern causes the muscles to swell, according to the team from Jessa Hospital in Hassalt, Belgium. Discovering the symptom 'stunned' the researchers, who say muscle shrinkage is a more common complication among critically ill patients.  They took biopsies from 18 Covid-19 patients, and found that the muscles of four had increased 'massively', over normal levels, however this was not the case for all 18. Lead author, Dr Toon Mostien, says this type of swelling can lead to muscle fibres dying, but the increase in size was likely only a temporary symptom.  Muscles can swell in size by up to 60 per cent in some Covid-19 patients, according to researchers, who say it may be a severe immune response They found that one type of muscle fibre had swollen...
    Wobbling on a vibrating plate might sound like a fairground ride but, in fact, it may have genuine health benefits. Research shows that just six weeks of vibration therapy can lead to improved memory and mobility in people with multiple sclerosis (MS). It may also be beneficial for conditions ranging from arthritis, Alzheimer’s and depression, to type 2 diabetes, lung disease, incontinence and high blood pressure. ‘The potential for vibration therapy is huge,’ says Professor Raj Persad, a consultant urologist at North Bristol NHS Trust. ‘It has positive effects on muscle which, in turn, affects blood supply, the heart, hormones, brain tissue and the bones.’ Medically known as whole-body vibration therapy (WBV), it involves standing, sitting or lying on a metal platform that vibrates typically for between ten and 20 minutes — with up to three sessions a week. Research shows that just six weeks of vibration therapy can lead to improved memory and mobility in people with multiple sclerosis (MS). It may also be beneficial for conditions ranging from arthritis, Alzheimer’s and depression, to type 2 diabetes, lung disease,...
    Sponsored Content Weightlifting for active aging adults is a crucial key to overall physical fitness that should not be skipped. Light cardiovascular exercise like walking is essential for seniors, but weight lifting is also a vital part of any routine. Regular weight training for older adults can lead to several long-lasting health benefits, including improvements in muscle mass and quantity, increased metabolism, increased dynamic and static balance, and even helping fight type 2 diabetes. Plus, issues that many adults begin experiencing when they hit their 40s or 50s—like joint stiffness, back pain, and trouble sleeping—can all be combated with weight training. As you age, there are a few things to keep in mind to build and maintain the best muscle mass possible without overexerting yourself. As always, be sure to consult with your doctor before starting any new fitness routine. In the meantime, below are several insights into how to incorporate weight training into your fitness routine. Start Slow If strength exercises aren’t something you’re used to doing, don’t jump too quickly into it by taking on more than...
    Leading dietitians have revealed how you can boost and speed up your metabolism, and while some of it comes down to your age, gender and body size, there are a few practical things you can do too. Susie Burrell, from Sydney, and Leanne Ward, from Brisbane, said hundreds of clients cross their doors asking how they can speed up their metabolism in order to lose weight and get in shape for summer. And while metabolism as a concept is quite complicated, there are three simple things you can do to help.  'Often, when it comes to your metabolism, the best thing you can do is get back to basics,' Susie said on The Nutrition Couch podcast.  'We've all got a metabolism, regardless of whether it's fast or slow.' Leading dietitians have revealed how you can boost and speed up your metabolism (Leanne Ward and Susie Burrell pictured) RELATED ARTICLES Previous 1 Next The perfect lunch: Foodie wows thousands with her quick and... Behind the doors of this unusual façade lies a stunning... Doctor reveals...
    It's important to consume protein at the right time to achieve your specific fitness goals, an expert has revealed. Tara Kaff, Sydney sports dietitian and performance nutritionist for X50 Lifestyle, said protein is an essential macronutrient that provides a structural framework for the brain, nervous system, blood, skin, and hair. Protein should be consumed within two hours following a workout to build lean muscle, or should be consumed as a healthy snack between meals to lose weight.    In addition to eating food that's high in protein, Tara recommends using protein powder as a tool to reach fitness goals.  Protein also maintains proper pH and fluid balance, keeps your immune system strong, and helps your body with the transportation and storage of nutrients.  According to sports dietitian Tara Kaff, protein should be consumed within two hours following a workout to build lean muscle, or should be consumed as a healthy snack between meals to lose weight Tara said protein is an essential macronutrient that provides a structural framework for the brain, nervous system, blood, skin, and hair  Goal: Healthy weight loss...
    CELEBRITIES BORN ON THIS DAY: Kayla Ewell, 36; Jessie Mei Li, 36; Sarah Chalke, 45; Chandra Wilson, 52. Happy Birthday: You’ll sail to victory if you stay on course, don’t give up and make a point to enjoy the ride. Life is about achieving happiness, and it’s your responsibility to take the initiative to engage in pastimes with people who add to your mental and emotional well-being. Put some muscle behind your words. Surpass your expectations. Your numbers are 3, 14, 22, 25, 32, 36, 46. ARIES (March 21-April 19): Listen to people you know you can count on to tell you the truth. Consider what makes you happy, healthy and wise. Spending time laboring over how to please others will leave you feeling uncertain about your future. Do what’s best for you. 3 stars TAURUS (April 20-May 20): You’ll have trouble making up your mind. Take time off, and give yourself a chance to chill. The more relaxed you are, the easier it will be to differentiate between what someone wants you to do and what you want. 3...
    Chris Duffin, a world record holding power lifter, said strength training beginners can make quick progress on muscle building, with the right strategy. Courtesy of Kabuki Strength Strength training for the first time is a great opportunity to build muscle and strength quickly. Max out "newbie gains" by being consistent and not overtraining, Guinness World Record holding powerlifter Chris Duffin said.  You also need to sleep enough and eat well to support muscle growth and avoid injury.  Business Insider: A daily selection of curated stories Loading Something is loading. Email address By clicking ‘Sign up’, you agree to receive marketing emails from Insider as well as other partner offers and accept our Terms of Service and Privacy Policy. Lifting weights might seem intimidating, but if you're new to strength training, you can put on muscle and gain strength faster than athletes with decades of experiences.  That's the magic of "newbie gains," which refers to the extremely fast progress beginners can make in the first six months to a year of weightlifting or similar workouts. That's because your...
    More On: massage Quick-fix secrets of Hollywood’s hottest bodies: How you can try them Beef things up: Cow cuddling is the hot new therapy in the Finger Lakes Relieve sore muscles with this $80 massage gun with 10 speed settings Man ‘obsessed’ with massage parlor owner burned down her office building: officials If you suffer from sore muscles in your legs, feet or forearms, not dealing with the pain can cause the problem to escalate into something more serious. Many people have issues with such pain, whether from standing all day in a job that requires it, sitting all day at a desk, working out or even hikes or long walks. Muscle soreness is a fact of life — it’s the way our bodies are built — but it doesn’t mean that it needs to get in the way of the rest of your life. With the right tools, you can recover more quickly from muscle soreness and get back to what you love doing, not letting it get in the way of your life. Available now for...
    Tennessee sued over bathroom bill for public schools Energy department targets Trump rollbacks on appliance efficiency This weekend, the fastest sprinters on the planet came together at the Tokyo Olympics to compete for the gold in the 100-meter dash. Lamont Marcell Jacobs crossed the finish line in 9.80 seconds to bring Italy its first gold in the event. In the women’s race, Jamaica won the gold, silver, and bronze—a clean sweep led by Elaine Thompson-Herah, who smashed through a 33-year-old Olympic women's record with a time of 10.61 seconds. But neither of them could touch the legacy of Jamaica’s eight-time Olympic gold medalist Usain Bolt, who retired in 2017 but still boasts the title of fastest human alive. Bolt ran the 100 meters in 9.58 seconds. Maxing out at about 27 miles per hour, that’s just under the top speed of a house cat. (Yes, a house cat.) In a race against cheetahs and pronghorns, the fastest animals in the world, Bolt wouldn’t stand a chance. You might think how fast an animal can go depends on the size...
    If life’s a bowl of cherries, then you’re in good shape – at least when it comes to taking care of your heart and warding off those aches and pains. Both dark and sweet cherries offer a large amount of sweet flavor, antioxidants and are a good source of fiber. They’re also a healthier choice of sugar than refined sweeteners and processed foods. If you’ve ever had the luxury of eating a cherry straight off the tree, you know there’s nothing like a fresh cherry’s flavor, however, you can still buy frozen cherries and fresh from the supermarket when they’re in season during the early spring and summer. If you buy frozen, you needn’t worry about the pits, but if you eat them whole, be sure you pit and stem them first. They make lovely garnishes, additions to smoothies, cakes, pies, and bowls of oatmeal are always a bit cheerier with a few cherries added in. But how do they compare to other fruits for good health? They hold up pretty well, as it turns out… Source: Vegan Waffles With Cherry...
    Being aware of your menstrual cycle can help you plan workouts for a better experience, according to experts. Guido Mieth/Getty Images If you have a menstrual cycle, your hormones can affect your workout experience and results. Experts say there may be an advantage to training strategically around your cycle.  Evidence suggests you should do strength training early in the cycle, and relax near menstruation.  Visit Insider's homepage for more stories. If you have regular menstrual periods, chances are you've missed a workout (or been tempted to) because of symptoms  like cramps, fatigue, and moodiness.  But understanding what your hormones are up to during the month can help make your gym experience better at every stage of your cycle, according to Dr. Lynae Brayboy, chief medical officer at Clue, a period tracking app company.  "Being aware of your cycle allows you to live in tune with your biology, rather than in spite of it," Brayboy told Insider.  There is data on how different phases of the menstrual cycle can affect workout results and performance, although more research (and funding...
    Given all of the advancements in therapy for your body these days, there’s absolutely no reason you should be walking around with aches and pains or recovering slowly after pushing your body. One of the best ways to help your body is with massage, and you can do that conveniently with the TaoTronics Professional Massage Gun with interchangeable heads. The TaoTronics massage gun is a compact-sized gun that allows you to target the areas that need some attention. It will help you with muscle recovery, relieve stiffness and soreness and promote blood flow. It works particularly well on large muscles, but it’s also very effective on other parts of the body. A TaoTronics massage soothes aches, and pairs well with a nice glass of wine. It comes with a 24V brushless motor and operates at an almost silent volume, allowing you to use it anywhere without disturbing family members, co-workers or whoever might be around. Simply set the intensity level you desire from gentle to intense, choose one of the 10 speeds, aim the gun at the area that needs...
    I have started experiencing electric shocks when I touch my light switches, taps and radiator.  These even happen at night where, sometimes, I think it might be a heart attack. I am 83 with a pacemaker and COPD. Can you help me? Sylvia Turner, Rowley Regis, Warley. First, let me reassure you that the alarming electric shocks are nothing to do with your pacemaker or your heart. What you are describing is static electricity, something taught in physics lessons and clearly demonstrated by that old party trick of rubbing the balloon on a sweater and then watching it stick to the wall, held there by static electricity. It is caused by the imbalance of the electric charges on different surfaces — this is not the same as the electrical current that flows through wires, such as to a lightbulb, kettle, or even your pacemaker. Static charge builds up when two surfaces come into contact and at least one has a high resistance to electric current, e.g. an insulator.  An insulator is a material where charged particles don't flow freely, for...
    AROUND the world people are rolling up their sleeves to get vaccinated against Covid. This handy trick can prevent you getting a sore arm after - one of the most common side effects. ???? Read our coronavirus live blog for the latest updates 2Moving your arm in a circular motion may prevent a sore arm post-vaccinationCredit: TikTok - chellyfst It’s going viral on TikTok, but unlike many trends on the video streaming platform, this one actually makes sense, experts say. People who have had the vaccine in the past few hours swing their arm around in a windmill motion, like they are backwards swimming. A user who goes by Chelly said “this sh*t better work so my arm doesn’t hurt tomorrow”. And it should work, according to Dr Peter Chin-Hong, an infectious disease specialist and professor of medicine at University of California San Francisco. He told local news site SFGATE: “It actually does make sense to me as an infectious disease doctor. Basically, what they’re doing … is increasing the blood supply to the arm that’s vaccinated.” The Covid vaccine is...
    (The Conversation)Getting in shape isn't easy. But after all that hard work, how long do we actually maintain it? Turns out that even the great effort we put into training, taking a bit of time off can mean that we become "unfit" much faster than it took us to actually get in shape.To understand how the body becomes "unfit," we first need to understand how we become fit. The key to becoming fitter -- whether that's improving cardiovascular fitness or muscular strength -- is to exceed "habitual load." This means doing more than our body is used to. The stress that this has on our body makes us adapt and become more tolerant, leading to higher fitness levels.READ MORE: Going back to the gym: how to avoid injuries after lockdownThe time it takes to get fit depends on a number of factors, including fitness levels, age, how hard you work and even environment. But some studies do indicate that even just six sessions of interval training can lead to increases in maximal oxygen uptake (V02 max) -- a measure of...
    More On: New York Post Store Get a year of cheap flights with Matt’s Flights membership for $30 Enjoy your summer without getting eaten alive: 11 best bug zappers Get six bottles of rosé wine for $9 each from Wine Insiders 19 grills and BBQ accessories on sale just in time for summer Sore muscles? You don’t have time for that. Did a bad night of sleep wreak havoc on your shoulders or neck? Treat the pain at the source with this muscle blaster gun to target different muscle groups with its interchangeable massage heads. Using a massager on sore muscles and painful knots is a better alternative than taking too much ibuprofen around the clock.  This device has four massage heads (round, trigger point, granules and flat) and three adjustable speed settings from 1,600 to 2,800 percussions per minute so that you can give yourself a great customized massage. It has a high stall force of 40 pounds of pressure to help with lingering pain and discomfort. It’s designed to support muscle recovery after a challenging workout, break up scar tissue,...
    Technological innovation has finally made its way to your 20-year old bathroom scale! Instead of the fixed, one-number scale that we’ve all been using, it’s now possible to upgrade to a sleek and understated all-powerful device that measures a variety of body composition metrics including overall weight, muscle mass, body fat, water weight, bone mass, and more. I’m talking about smart scales. Smart scales give you a far more detailed and accurate indication of the makeup of your body. While a traditional scale offers overall weight, a smart scale breaks that number down into individual metrics, which can then be used to help you refine your wellness plan. They are incredible tools for those building muscle mass or decreasing body fat. Of course, smart scales aren’t just relegated to the refinement of the body, but it’s also a healthier way to view that dreaded number on the scale. When it comes down to it, an overall weight number is generally just for vanity and is unhelpful when discerning actual health. This number won’t tell you if you’re cutting body fat, gaining...
    This article was medically reviewed by Samantha Cassetty, MS, RD, a nutrition and wellness expert with a private practice based in New York City. Medically Reviewed Reviewed By Check Mark Icon A check mark. It indicates that the relevant content has been reviewed and verified by an expert Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. BCAA supplements can be found in a powdered format which can be mixed with water. Thomas Barwick/Getty IMages BCAAs, short for branch-chain amino acids, are three types of essential amino acids.  BCAA benefits include reduced fatigue, muscle soreness, and helping with weight loss. Use a BCAA supplement that has been third-party tested and contains two to three grams of leucine. Visit Insider's Health Reference library for more advice. Amino acids are the building blocks your body uses to make all proteins. Roughly 50% of the essential amino acids in muscle protein are BCAAs, short for branch-chain amino acids.  Since your body can not...
    This article was medically reviewed by Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and creator of Fast Results program.  Medically Reviewed Reviewed By Check Mark Icon A check mark. It indicates that the relevant content has been reviewed and verified by an expert Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. Consuming protein supplements after a workout is one of the best ways to build muscle. bernardbodo/Getty Images The best muscle-building supplements include protein, creatine, beta-alanine, BCAAs, and HMB. Muscle-building supplements are most effective alongside strength training and healthy eating.  To build muscle with supplements, it's best to develop a nutrition and workout plan with an expert.  This article is part of Insider's guide for How to Build Muscle.  When it comes to gaining strength and muscle mass, eating right and lifting weights are the best places to start. But muscle-building supplements can also be a helpful addition to boost the impact of your workouts. Taking supplements...
    This article was medically reviewed by Dipesh Navsaria, MPH, MSLIS, MD, FAAP, an associate professor of pediatrics at the University of Wisconsin School of Medicine and Public Health, and president of the Wisconsin Chapter of the American Academy of Pediatrics. Medically Reviewed Reviewed By Check Mark Icon A check mark. It indicates that the relevant content has been reviewed and verified by an expert Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. Yoga can be a fun way for kids to practice balance, coordination, and mindfulness. Ariel Skelley/Getty Images Kids should exercise for about an hour a day to improve coordination and muscle strength.  Some fun exercises for kids include running, jumping, skipping, and bear crawls.  Kids should also do muscle-building exercises like supermans, squats, and crab walks.  Visit Insider's Health Reference library for more advice. Regular exercise is part of a healthy lifestyle for children as it lays the foundation for future healthy habits. It can also decrease the risk...
    This article was medically reviewed by Sarah C. McEwen, PhD, NSCA-CPT, the director of research and programming for Pacific Neuroscience Institute at Providence Saint John's Health Center and associate professor of translational neurosciences and neurotherapeutics at the John Wayne Cancer Institute in Santa Monica, California.  Medically Reviewed Reviewed By Check Mark Icon A check mark. It indicates that the relevant content has been reviewed and verified by an expert Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. Knowing your BMR can help you more accurately determine the amount of calories you need to eat a day to lose weight. Oscar Wong/Getty Images Basal metabolic rate (BMR) accounts for about 60% of the calories you burn each day.  To calculate your BMR, you should use the Mifflin-St. Jeor equation, which is the most accurate.  Knowing your BMR can help you determine how many calories you should eat a day to lose weight.  Visit Insider's Health Reference library for...
    This article was medically reviewed by Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and creator of Fast Results program.  Medically Reviewed Reviewed By Check Mark Icon A check mark. It indicates that the relevant content has been reviewed and verified by an expert Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. Muscle doesn't weight more than fat, it's just more compact and takes up less space. Luis Alvarez/Getty Images Following these common muscle-building myths can increase your risk of injury. Therefore, it's important that you focus on building a routine that's best for you.  And take time to rest instead of worrying about stressing your body to its maximum limit. Visit Insider's Health Reference library for more advice. There are many misconceptions about what it takes to build muscle, and exercise experts say that buying into them may be precisely what's preventing you from achieving your fitness goals.  According to Marques Garcia, MS, a certified clinical exercise...
    These days, data is king. From tracking our step count to our sleep cycle, we're all increasingly keen to put a number on our health.  And whether you're aiming to lose fat or build muscle, a host of devices promise to track your changing body composition. We spoke to Dr Ralph Manders, a lecturer in exercise physiology at the University of Surrey and an expert in body composition measurement, for his verdict on some of the latest gadgets available on the High Street and online. We then rated them.  Whether you're aiming to lose fat or build muscle, a host of devices promise to track your changing body compositionElectric fat 'calculator' Body Fat Analyzer — Body Fat Percentage Calculator, £19.99, buysimple.co.uk Claim: Input your height, weight, age and gender, then hold the device and it will calculate your body fat percentage, body mass index (BMI) and basic metabolism (how your body burns energy), says the maker. Electric fat 'calculator' Expert verdict: This uses 'bioimpedance', where the machine sends out a very low electrical pulse (so low you won't feel...
    At a time when the way of doing sports has changed and houses have become improvised gyms, the supermarket chain Lidl has not stopped updating its sports product catalog to make exercising easier. In this case, the German chain has for sale a gadget that allows exercise muscles without moving from the sofa just 29.99 euros, a claim that has already been exhausted from its online catalog. Its about muscle electrostimulator for abdomen, legs and biceps, from the Vitalcontrol brand, which at the moment can only be purchased through the supermarket’s website, so it will be necessary to be aware of when this highly demanded item is replaced. As explained in the product characteristics, this muscle electrostimulator has a adjustable intensity for training and muscle relaxation. It also includes the option of automatic shutdown. This article consists of three EMS pads: one abdominal and two for the arm or leg. Sold together with three batteries and 16 self-adhesive gel films. Muscle electrostimulator, for sale at Lidl.LIDL
    New York : Your body’s performance in your training routine will be affected by the order that you have given to the exercises that are part of it. As Vitónica indicates, order is not a minor matter, but an aspect that requires attention on our part. One of the criteria that we must take into account with respect to the type of training we do, is to separate the routines whose objective is to promote muscle hypertrophy, from the routines we do to gain strength. How to order exercises in a strength routine Multi-joint exercises are usually more demanding than isolated exercises. Doing them at the end of the routine can cause injury. Photo: Pixabay Strength routines tend to revolve around the multi-joint or compound exercises and not in simple or isolated exercises, this with the aim of involving several muscles and / or muscle groups at the same time. On the other hand, multi-joint exercises are more complex and technically demanding than isolated ones. In addition, if we do them while already tired, the risk of suffering...
    New York : There are foods that are important to include in our diet because they will help us build muscle mass more easily, but, as Vitónica indicates, they also there are foods that will not help us achieve this goal and that, therefore, we should not consume. Alcohol, refined sugar, energy drinks, fruit juices and others are some of the foods that should not have an important place in our diet if we want to gain muscle mass. Here we tell you why. 1. Alcohol Alcohol provides many carbohydrates that are transformed into fat that is stored quickly when it reaches the liver. On the other hand, the alcohol that reaches the liver generates a considerable effort in that organ, which decreases muscle efficiency for the correct absorption of nutrients that maintain muscle proteins. 2. Refined sugar Refined sugar, in addition to not providing any nutrients to the body, will slow down the metabolism. Source: Pixabay Consuming refined sugar can cause insulin spikes in the blood, which slows down the metabolism causing, among other things, that the body...
    In 2020, our homes became our … well … everything. For most of us, the place we used to hang our hat is now a workplace, schoolhouse, playground, movie theater, concert venue, and, for many, a gym. When it came to transforming your living room into a gym, many went straight to purchasing the essentials — a set of weights, a treadmill, an indoor bicycle, or a yoga or exercise mat, and there was an explosion in online class subscription services. With all this work being done to the body, how many of us invested in our pre or post-workout care? Getting your heart rate up and your body moving is an essential part of self-care, yet so is taking care of that body. This is where exercise rollers — also called foam rollers — come into play! Foam rollers are used in a technique called self-myofascial release (SMR), which can help “relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.” Depending on how you use a foam roller, they provide a range of health...
    Former U.S. House sergeant-at-arms denies optics dictated security at Capitol Jan. 6 Merrick Garland draws sharp contrast with William Barr by saying it is plain to me that systemic racism exists in US Unique Tip If Your Car Has Automatic Headlights Ad Microsoft Full screen 1/6 SLIDES © Provided by Eat This, Not That! You May Be Drinking Your Smoothie Wrong, Expert Says When you toss a bunch of ingredients into your blender or Nutribullet, you probably only think about how many calories you're whirring up in there. To be fair, it's probably smart to consider how liquifying fruits (like bananas and blueberries) and adding even healthy fats (like nut butters, avocado, and chia seeds) can seriously ratchet up the calorie count. Other less-healthy ingredients are more likely to cause you to inadvertently gain weight—and that's if you're making your smoothie at home! The average store-bought blender drink is much worse, thanks to the sugar content. (You really want to watch out for these...
    PeopleImages/Getty Images Protein is an essential nutrient can help you build muscle and burn fat. Moderate amounts are best for fitness goals, according to a sports dietitian.  For best results, combine protein with carbs, eat throughout the day, and use whole-food sources. Visit Insider's homepage for more stories. Protein, the macronutient that helps build muscle and repair tissues, is often touted as the backbone of a healthy diet or exercise routine. But advice about how much and when to eat your protein is often confusing and contradictory. You come across warnings about getting too much, too little, or using it at the wrong time.  Getting the right amount of protein for your fitness goals doesn't have to be hard, according to Nancy Clark, a sports dietitian with a private practice in the Boston area.  "People make eating so complex, it's supposed to be simple," Clark told Insider as she shared her five key pieces of protein advice.  Balancing protein through the day, eating it with other key nutrients, and picking the right sources, she said, can help...
    More On: sales Samsung Galaxy Buds are $50 off for New Year’s deal These are the best products you can buy at Sephora right now The North Face takes 30 percent off outerwear and more for major Winter Sale This sanitizer uses UV-C light to kill 99.9 percent of germs and bacteria The last thing anyone needs is an excuse to skip a workout, but life certainly provides plenty of them: Between your busy schedule, a lack of motivation, and muscle soreness, it’s a wonder anybody manages to spend any time on exercise at all. While there’s nothing we can do about the first two, there is a way to mitigate issues with the third: the Vortix Smooth Mini Massager, available right now for $74.99 (50% off the normal $149 price tag). That pain you feel after working out is called Delayed Onset Muscle Soreness, or DOMS, and it’s a normal side effect of starting a new workout routine, possibly caused by micro-tears in the fibers of your muscle. While there’s no 100% effective method to prevent or treat...
    It's a painful habit that's often hard to kick but unfortunately lockdown anxiety is leading to a rise in teeth grinding, according to a leading celebrity dentist. Dr Richard Marques, based on Harley Street in London, and whose clients include Rita Ora and Jamie Redknapp, says teeth grinding is an increasing issue which he's been treating throughout the pandemic.  Here, Dr Richard, known in his industry as the ‘King Of Smiles’, tells FEMAIL the causes and dangers of teeth grinding, as well as how it can be prevented - including at-home and with professional help.  Some of the simpler methods including avoiding caffeine, alcohol and chewing gum or enjoying a hot bath before bed. While botox and acupuncture are also suggested. It's a painful habit that's often hard to kick, but unfortunately lockdown anxiety is leading to a lot more of us grinding our teeth, according to a leading celebrity dentist. (Stock photo) 1. Wear a custom mouthguard 'This is especially helpful at night to stop your teeth from grinding together whilst you sleep, as well as reducing the strain...
    Consuming protein supplements after a workout is one of the best ways to build muscle. MR_BIG_PHOTOGRAPHY/Getty Images The best muscle-building supplements include protein, creatine, beta-alanine, branched-chain amino acids, and HMB.  To build muscle effectively with these supplements, it's important to discuss your goals with an expert and develop a nutrition and workout plan for how to achieve them.  This article was medically reviewed by Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and MYX Fitness coach. Visit Insider's Health Reference library for more advice.  When it comes to gaining strength and muscle mass, eating right and lifting weights are the best places to start. But muscle-building supplements can also be a helpful addition to boost the impact of your workouts. Taking supplements can help maximize your gains alongside resistance training — which can be any type of strength training — allowing you to more effectively grow or maintain muscle mass, says Michaela Devries-Aboud, assistant professor in the kinesiology department at the University of Waterloo.  Read on to learn more about the best supplements for building muscle and how they may help you...
    Lactic acid build up can cause a painful burning sensation in your muscles when you exercise. Patrik Giardino/Getty Images Lactic acid is a byproduct of intense exercise that causes a burning sensation in your muscles.  A lactic acid build-up in your muscles may cause soreness while you are exercising, but it will not contribute to muscle soreness after a workout.  To reduce lactic acid build-up during your workouts, you can take more frequent breaks or decrease your exercise intensity.  This article was medically reviewed by Jason R. McKnight, MD, MS, a family medicine physician and clinical assistant professor at Texas A&M College of Medicine.  Visit Insider's Health Reference library for more advice. Contrary to popular belief, lactic acid is not responsible for sore muscles after an intense workout. However, it is responsible for that burning sensation you experience when exercising. Here's what you should know about lactic acid build-up in your muscles, and how to reduce it. What is lactic acid? During high-intensity workouts, your body produces a byproduct called lactic acid, or lactate. "When someone is doing a lot of high-intensity exercises,...
    From general aches and pains to post-injury recovery, having the right massage tools around can provide some much-needed relief. Instead of spending a fortune on a massage therapist, these at-home tools can give you the same soothing relief without putting a major dent in your wallet Don’t forget to enter the coupon code OCTSALE20 at check-out to get 20% off! Evertone™ Prosage Deep Tissue Massager – $77.59 Thanks to this tool’s internal motor, you can achieve deep tissue recovery worthy of a professional massage. Plus, you can experience increased circulation, knot relief, and so much more. It’s an extra 20% off here when you enter the coupon code OCTSALE20 at check-out. Addsfit MAX Massage Gun – $135.99 This powerful tool boasts 1,700 to 3,300 percussions per minute, giving you a deep, penetrative tissue massage without ever requiring anyone to help. From onset muscle soreness to quicker recovery times, this massager is a total game-changer. It’s an additional 20% off here after you use the coupon code OCTSALE20 at check-out. JAWKU Muscle Blaster V2 Cordless Percussion Massage Gun – $207.99...
    Try foam rolling before a workout, and you may find it reduces soreness and improves performance. FatCamera/Getty Images Foam rollers can relax and stretch out fascia, the connective tissue around muscles, thereby reducing muscle soreness, pain, and risk of injury. Research indicates that foam rolling might be an effective warm-up before exercising that can lead to increased flexibility, sprint performance. Foam rolling has also been shown to help relieve symptoms of fibromyalgia.  This article was medically reviewed by Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and MYX Fitness coach. Visit Insider's Health Reference library for more advice.  A foam roller can be used to massage different parts of your body, such as the lower back, hips, and calves.  By slowly rolling those areas across the top of the tube-shaped roller, you can help reduce muscle soreness, increase your range of motion, and aid in the management of fibromyalgia symptoms, among other benefits. Here's what you need to know about foam rolling and how to get started.What is foam rolling?A foam roller is a tube-shaped piece of foam used for self-myofascial release...
    (CNN)Up until this point in our series, we've focused on creating and maintaining an effective exercise program. In Part I, we covered how to get into the right mindset and establish a habitual pattern of working out. In Part II, we focused on how to move your body effectively to prevent injury. Then, in Part III, we learned how to add weight to those movements to build strength. As we moved on to Parts IV and V, we explored different forms of cardio with a special focus on cycling. And, last week, in Part VI, we learned how to safely ramp up the intensity of our exercise. Now, in this final installment, we're looking at the key to keeping your exercise program working for you: recovery.Recovery is when the magic happens!Whether your exercise goals are for health, aesthetics or athletics, the means to those ends all come from changing your body composition. That's why our workouts focus on losing fat and building muscle. But true transformation in our bodies doesn't actually occur while we're training. It happens during recovery. The...
    The number of online workout options available can be overwhelming. Crystal Cox/Business Insider With gyms in many areas closed for the foreseeable future, both exercise enthusiasts and newbies have turned to online workout videos for inspiration.  Although Youtube, Instagram, and beyond have plenty of free, convenient videos, not all of them are led by qualified professionals and some won't be as effective long-term.  A quality workout will help you build muscle and strength over time, and doesn't make unrealistic promises, according to fitness expert Alex Koch.  Visit Insider's homepage for more stories. If, like many of us, you've taken to the internet to find a way to work out during the pandemic, the number of options and programs available can be overwhelming. And without a prior background in fitness, it can seem impossible to know which one to choose, or tell if a workout is worth your time.  The good news is you're likely to see some benefits from doing just about any online workout, and there's very little risk involved, according to Alex Koch, professor of...
    Getty With his impressive light heavyweight title run officially behind him now, UFC superstar Jon Jones was certain to hear warnings from other fighters about his move up to the heavyweight ranks. But the first such blast came from two divisions below his new weight class. “Go put some f***ing muscle on your chopstick legs and go fight Francis Ngannou and watch him break you,” Israel Adesanya said. “I hope he doesn’t, though. Maybe he does. Who knows?” Adesanya, 31, is currently the UFC’s middleweight champion, but the undefeated striking savant has been in a war of words with Jones over the last year or so as the two have continued to talk trash about potentially facing each other in a megafight. Adesanya revealed during virtual media day for UFC 243 that he still plans on getting his hands on Jones even if he has to move up to heavyweight to do it. “One hundred percent. It doesn’t change my plans,” Adesanya said. “My plan is still going forward as planned. So, yeah, same thing.” Jon Jones' move...
    (CNN)So far in this seven-part series, we've set the foundation for establishing a sustainable exercise habit, mastered how to move properly and learned how to use free weights to increase strength and boost our metabolism. Now, we'll get our bodies moving faster with cardiovascular exercise.For many people, the idea of cardiovascular exercise, otherwise known as "cardio" or aerobic activity, brings to mind sweat-drenched people in a group fitness class or running on treadmills. While those visions are accurate examples, cardio actually encompasses a lot more exercise options, which we'll cover below.First, let's gain a basic understanding of what cardio is and why it's important as part of a well-rounded workout routine.What is cardio?Read MoreCardio is generally considered any exercise that does all of the following:• employs large muscle groups, like your legs, in compound (multi-joint) movements• increases demand on respiratory system, increasing breathing rate• raises and sustains heightened heart rate throughout exerciseWhy is cardio important?Just like the commonly conjured images mentioned above, there tends to be an automatic assumption that cardio is strictly a "weight-loss" exercise. Although cardio is definitely...
    The health benefits of push-ups are extensive, and they are one of the best exercises to build muscle. Westend61/Getty Images The benefits of push-ups include strengthening a wide range of muscles and improving your cardiovascular health.  In addition, there are many ways to modify your push-up form to further target specific muscle groups.  Here's how to do push-ups effectively for their health benefits, whether you're a beginner or an expert.   This article was medically reviewed by Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and MYX Fitness coach. Visit Insider's Health Reference library for more advice. Push-ups are an effective workout that can target multiple muscle groups, providing many health benefits with few serious risks.  "Push-ups will improve your health by building muscle, raising your metabolism to burn fat, and providing a cardiovascular benefit," says Robert S. Herbst, a personal trainer and former world champion powerlifter. "They enable you to get a full body workout with no equipment." Here's what you should know about the health benefits of push-ups, and how to get the most out of them whether you're a beginner...
    The little bumps that appear on our skin when we're cold, scared, excited or sexually stimulated are the body's way of regulating hair growth, scientists say.  Goose pimples regulate the stem cells that regenerate hair follicles – the structure of cells and connective tissue that surrounds a hair, Harvard researchers reveal.  In response to the cold, the muscle in the hair follicle contracts, resulting in tiny bumps appearing all over the skin. Goose pimples protect animals with thick fur from the cold, but researchers wanted to understand why this biological reaction has been preserved in humans, despite us having comparatively sparse amounts of hair around the body.  They conclude that our nervous system releases neurotransmitters that target hair follicle stem cells, causing them to activate and grow new hair.   In response to the cold, the muscle (pink) in the hair follicle contracts, resulting in goose bumps. But in addition, the sympathetic nerve (green) releases neurotransmitters that target hair follicle stem cells (blue), causing them to activate and grow new hair RELATED ARTICLES Previous 1 Next ...
    Your native espresso store could also be doing takeaway orders or your favourite restaurant might have protecting out of doors seating for an alfresco meal, however on the subject of your fitness center, a full reopening might not be within the playing cards simply but. However simply because your fitness center could also be off-limits in the intervening time doesn’t imply you’ll be able to’t get a killer exercise in. In actual fact, there are many inexpensive merchandise you need to use to crush your health objectives at house. Living proof, we rounded up 20 superior health and exercise merchandise, starting from moveable resistance trainers to a sensible rowing machine, that may aid you get a exercise in proper at house. Learn on for particulars: NOSSK TWIN PRO Suspension Health Strap Coach, now 16% off  Resistance bands are a number of the finest exercise instruments you need to use at house. They’re efficient, inexpensive, and don’t take up a lot area in your house in any respect. Living proof: The NOSSK TWIN PRO Suspension Health Strap Coach, a...
    Samantha Lee/Business Insider Eating enough protein is a common concern for active vegetarians and vegans, however it's entirely possible to consume enough to reach your goals.For fat loss, it comes down to being in a calorie deficit, which you can boost by being more active.Aim to eat a minimum of 1.6g of protein per kilogram of body weight per day.Great protein options include tofu, quinoa, tempeh, seitan, eggs, dairy products, pulses, legumes, whole grains, nuts and seeds, and leafy greens.As a vegetarian, it's important to combine protein sources to give you all the essential amino acids that we need for recovery and growth.Read more Working It Out here.Visit Insider's homepage for more stories. Dear Rachel, I'm a vegetarian and I want to lose fat and build some muscle, but can I realistically get enough protein while remaining in a calorie deficit? It feels like an impossible task and something I have to consider 24/7 when I'm eating. I put on 5kg after a trip to Europe recently, and having been a very steady weight for the past few years, I've really...
    Last we checked, there’s no workout product on the market that will magically do the work of planks, squats, bicep curls — you name it — for us. The next best thing, however, is EMS or electric muscle stimulation devices. True to its name, this technology sends bursts of stimulation through a sensor to a target area on your body, causing your muscles to contract. If you put the sensor on your abs, for instance, you’ll find your muscles contracting in a way that mimics how you feel during a set of sit-ups or crunches. As a result, these tools help enhance the intensity of your workouts without any additional effort on your part. And since this type of stimulation also simultaneously increases blood flow in your body, you’ll also notice how effective EMS devices are when it comes to recovering from injuries. Take the FIT RELEIF Wearable Smart device (now $74.99). This pocket-sized EMS device is placed on your target muscle areas and delivers pulsations that help tone and strengthen your muscles, as well as increase blood flow to...
    While the likelihood a Theragun will ever be on sale for under $150 is slim to none, there are plenty of alternatives out there that cost far less. Among them include the VBX Pro Handheld Massage Therapy Gun (now $139.99). Unlike other machines, which tout speeds that are well beyond ISO 2631 standards (which benchmarks safe vibration levels for human exposure) the VBX Pro utilizes oscillating vibration technology which is thought to be among the safest forms of vibration. By rapidly pulsating on a target pain point, the device helps your muscles contract hundreds of times per minute. This, in turn, helps tone your muscles, improve your levels of flexibility, reduce muscle pain and strain (as well as lactic acid build-up), and increase your bone density effectively. It’s why so many pro sports teams, chiropractors, and physiotherapists swear by percussive therapy tools like the VBX Pro in the first place. And thanks to the therapy guns’ seven different attachable heads, you can customize each massage session to a specific muscle group, knot, or muscle strain. For those who want the...
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