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The best exercises to improve muscular endurance

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Presse Santé

Muscular endurance refers to how long the muscles can sustain an exercise. Improving muscular endurance can help improve overall health and fitness.

This article explores the benefits of muscular endurance, the best exercise routines to improve it, and how people can adapt these techniques into common exercises. We’ll also look at tips for preventing injuries during training and how to design an exercise program that could lead to long-term health and performance benefits.

What is muscular endurance?

Muscular endurance is the ability to continue contracting a muscle or group of muscles against resistance, such as weights or body weight, for a period of time. Increasing the performance of these muscles means that they can continue to contract and work against these forces. Greater muscular endurance allows a person to perform more repetitions of an exercise, such as push-ups or squats.

Benefits of muscular endurance training

The benefits of muscular resistance are:

help maintain good posture and stability for longer periods of time
improve the aerobic capacity of the muscles
improve the ability to perform daily functional activities, such as lifting heavy objects
increase athletic performance in endurance sports.

How to measure muscular endurance

Muscular endurance tests measure the number of repetitions of a movement a person can complete before the muscles reach a state of fatigue and can no longer continue the exercise. Many tests focus on measuring upper and lower body muscular endurance by measuring how many push-ups, squats, or sit-ups people can perform. A person can work with fitness instructors to measure their muscular endurance or record how many repetitions of a particular exercise they can perform before reaching a state of fatigue.

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How to improve endurance

To improve muscular endurance, a combination of upper and lower body exercises, with strengthening exercises targeting the entire body, is best.
Moderate resistance training, interspersed with short rest intervals, creates short bursts of tension to build strength. High-intensity interval or circuit training (HIIT) can be a good way to combine cardio and strength training into one workout.

Unless a person’s fitness goals involve training in a particular endurance sport, muscular endurance training alone may not be the most appropriate strategy.

The best exercise programs combine strength training and muscular endurance

There is also some data to suggest that exercise programs that people enjoy are more likely to have long-term benefits because they are more likely to stick with them. A 2015 study comparing HIIT and steady-state training notes that variety in exercise type is just as important as exercise type. Especially considering that the health benefits of exercise need to be considered in the context of the likelihood that exercise will continue for several years, not just the weeks of a controlled study.

Muscular endurance training

When training to improve muscular endurance, it’s not the type of exercise that matters most, but how people think about their training. People should consider the following when adapting their training to improve muscular endurance:

the number of repetitions
the weight or resistance force on the muscles
the serial number
duration or rest periods

People training for muscular endurance should aim to complete at least three sets of 15 or more repetitions with a load of 50% or less of their repetition maximum (RM) capacity. The one repetition maximum is the maximum load with which a person can perform one repetition of an exercise.
For example, a person may wish to use the leg press in the gym to increase leg strength.

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As their muscular endurance increases, they can make the exercise more difficult by reducing rest times between sets or increasing the number of repetitions per set, rather than increasing the weight of the load. A person can apply the same principle of high rep volume and sets, low to moderate loads, and short rest periods to any exercise, such as bench presses, barbell curls, pushups, or squats. . People can choose exercises that match their preferences and are challenging but enjoyable enough to continue training.

Examples of exercises

As mentioned above, there are no specific exercises that are better than others for training muscular endurance. It is the design of a training program that makes it suitable for resistance training.

The following exercises can help you build muscular endurance, which you can do at home without equipment:

Sneakers

Start in a push-up position by lifting your body off the floor with your hands and toes, keeping your body in a straight line, horizontal to the floor.
Keep your hands flat on the floor, shoulder-width apart and at chest level. Start with your arms straight, then bend your arms keeping your body straight and engaging your core and glutes to lower your body until your chest is flat on the floor.
Stretch your arms to return to the starting position. Repeat 5 to 15 times, depending on difficulty, to complete one set.
A person can also work the triceps more by bringing the hands together and turning them inward so that the fingers and thumbs form a diamond shape. To facilitate the exercise, the hands can be placed on a bench or other stable and elevated surface. You can also modify a pushup by placing your knees on the ground to make it easier, or lifting one leg off the ground to make it more difficult.

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squats

Stand with your feet slightly wider than shoulder-width apart, with your toes pointing slightly outward.
With your head facing forward in a neutral position and your back straight, extend your arms out in front of you so they are parallel to the ground.
Squat down with your knees bent, keeping your body weight centered on the arches of your feet and your thighs parallel to the ground.
Keep your back straight, shoulders back, and chest forward.
Use your feet, legs, and hips to return to the starting position.
Beginners should aim for 5-10 reps, and can perform the squat against a wall or complete the movement while sitting on a low surface to make it easier.

abdominal contraction

Lie on your back with your knees bent and your feet flat on the floor.
Place your hands lightly on the back of your head and your chin tucked in.
Slowly bend your upper body toward your knees, keeping your lower back on the mat.
Slowly lower your back to the starting position.
Do 10 to 15 reps for a beginner set.

slots

Stand up straight with your feet together.
Bend one knee, lift the opposite leg, step forward, plant your foot on the ground, and bend your supporting leg so that your knee bottoms out.
Use your front leg to return to the starting position and repeat the exercise with the opposite leg.
Do 10 to 15 reps on each leg for a beginner set.

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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Well Being

7 numbers to consider for iron health

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Presse Santé

We all know that to feel good and look good, you need to be healthy. To help you on your quest for wellness, we have compiled a list of 7 health numbers to memorize. Trust us, your body will thank you!

  1. Eat at least 5 servings of fruits and vegetables a day.

The Centers for Disease Control and Prevention (CDC) recommend that adults eat at least five servings of fruits and vegetables a day. It may sound like a lot, but one serving is actually very small. For example, half a cup of cooked or raw vegetables or one cup of leafy green vegetables counts as one serving.

As for the fruit, a small apple or a banana is considered a serving. While five servings may sound like a lot, it’s actually not hard to achieve this goal if you make the effort to include fruits and vegetables at every meal.

Think of all the delicious possibilities available to you! Ripe mango for breakfast, crispy carrot for lunch, and steamed broccoli for dinner. Eating five servings of fruits and vegetables is not only healthy, but also incredibly delicious. So why not give it a try?

  1. Get 30 minutes of moderate exercise 5 days a week.

Exercise is essential for maintaining good health. All it takes is 30 minutes of moderate exercise five days a week to reduce the risk of heart disease, stroke, and diabetes. It can also improve your mental health and help you better manage stress. Exercise doesn’t have to be expensive or time consuming. A quick walk in the park or a game of tennis is enough. And the benefits are worth it. Regular exercise can help you feel better, and it’s never too late to start. So get moving today and reap the rewards for your efforts tomorrow.

  1. Drink 8 glasses of water a day.

Staying hydrated is essential for good health. This means drinking plenty of fluids throughout the day. Although there are many different drinks, water is the best option to quench your thirst and stay hydrated. In fact, according to the Mayo Clinic, adults should drink at least eight 12-ounce glasses of water a day. Water helps flush toxins from the body, transport nutrients to cells, and lubricate joints. In addition, it helps regulate body temperature and prevents dehydration, which can cause headaches, fatigue, and dizziness. When it comes to staying hydrated, water is the way to go.

  1. Get a flu shot every 12 months.

According to the Centers for Disease Control and Prevention (CDC), “the flu vaccine is the best way to protect yourself against the flu.” The CDC recommends that everyone over the age of six months get a flu shot every year. The flu vaccine helps your body build immunity against the viruses in the vaccine. This helps your body fight infection if you are exposed to the virus. Influenza vaccines are safe and effective. They’re made from dead viruses, so they can’t give you the flu. If you have any concerns about getting a flu shot, talk to a health professional.

  1. Limit alcohol consumption to 1 drink per day for women and 2 drinks per day for men.

Alcohol use can have a variety of health effects, both short and long term. In the short term, alcohol use can cause impaired judgment and coordination, slurred speech, and slowed reaction time. These effects can be dangerous in certain situations, such as driving a car or using machinery.

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The long-term effects of alcohol use can include liver damage, heart disease, cancer, and cognitive decline. For these reasons, it is important to limit alcohol consumption to one drink a day for women and two drinks a day for men. This limits the risk of developing health problems due to excessive alcohol consumption.

It’s also important to note that the type of alcoholic beverage consumed can also play a role in health risks. For example, drinking hard liquor is more likely to cause liver damage than drinking beer or wine. Therefore, it is important to pay attention not only to the amount of alcohol consumed, but also to the type of alcohol consumed.

  1. Sleep at least 7 hours a night.

Most people know the importance of a good night’s sleep, but may not realize how essential it is to their health and well-being. Adults need seven to eight hours of sleep a night, and children even more. Sleep helps the body repair and regenerate cells, reduces stress levels, and improves mood and concentration. Lack of sleep can lead to serious health problems, including obesity, heart disease, and diabetes. It can also increase the risk of accidents and injuries.

  1. Visit your doctor for a checkup every 2 years.

Even if you feel healthy, it’s important to see your doctor for regular checkups. These appointments are an opportunity to evaluate possible health problems and detect them early. For example, a blood pressure test can help detect high blood pressure, which can lead to strokes or heart attacks if left untreated. Also, regular doctor appointments are an opportunity to build a relationship with a health care provider. This can be beneficial if you have questions or concerns about your health, or if you need treatment for an illness or injury.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Himalayan salt lamps: what benefit to expect?

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Presse Santé

Some people claim that Himalayan salt lamps can improve air quality, improve your mood, and help you sleep. However, there is little research to back up these purported health benefits. Himalayan salt lamps are decorative lamps that you can purchase for your home. They are carved from Himalayan pink salt and are believed to have various health benefits. In fact, proponents of salt lamps claim they can purify the air in your home, soothe allergies, improve your mood, and help you sleep. However, others question the merits of these claims. This article explores the evidence for Himalayan salt lamps and separates fact from fiction.

What are Himalayan salt lamps and why do people use them?

Himalayan salt lamps are made by placing a light bulb inside large chunks of pink Himalayan salt. They have a distinctive look and give off a warm pink glow when lit. Genuine Himalayan Salt Lamps are made from salt harvested from the Khewra Salt Mine, Pakistan. The salt from this region is said to be millions of years old and although it is similar to table salt, the small amounts of minerals it contains give it a pinkish colour. Many people choose to purchase Himalayan salt lamps simply because they like the look of them and enjoy the ambiance that pink light creates in their home. Others are seduced by its supposed health benefits.

How do Himalayan salt lamps work?

Salt lamps are said to be beneficial to health because they are “natural ionizers”, that is, they change the electrical charge of the circulating air. Ions are compounds that carry a charge because they have an unbalanced number of protons or electrons. They are naturally produced in the air when weathering occurs in the atmosphere. For example, waterfalls, waves, thunderstorms, natural radioactivity, and heat produce ions in the air. They can also be artificially created by commercially produced air ionizers. It is suggested that Himalayan salt lamps can produce ions by attracting water particles that evaporate as a salt solution when heated by the lamp, forming mostly negative ions.

However, this theory has not yet been proven. At present, it is not known if, if at all, salt lamps produce ions in significant amounts.

What are health claims and are they valid?

Himalayan salt lamps have three main health claims.

1. They improve air quality

Salt lamps are often claimed to improve the air quality in your home. More specifically, they are presented as beneficial for people suffering from allergies, asthma or diseases that affect respiratory function. However, there is currently no evidence that using a Himalayan salt lamp can kill potential pathogens and improve the air quality in your home.
The claim that they are good for people with respiratory problems may be based in part on the ancient practice of halotherapy. As part of this therapy, people with chronic respiratory conditions would benefit from a stay in salt caves due to the presence of salt in the air. Although some studies have shown that this practice may be beneficial for certain respiratory conditions, more quality studies are still needed. Also, tests with air ionizers, which emit high levels of negative ions, have not yet shown that they are beneficial for people with asthma or for improving respiratory function.

2. They can improve your mood

Another common claim is that Himalayan salt lamps can improve your mood. Some animal studies have shown that exposure to high levels of negative ions in the air can improve levels of serotonin, a chemical involved in mood regulation. However, older human studies looking at the psychological effects of air ionization found no consistent effects on mood or sense of well-being. However, the researchers found that people with depressive symptoms who were exposed to very high levels of negative ions reported an improvement in their mood. mood. However, the link found was not related to dose, which means that the improvement in people’s mood could not be explained by the dose they were receiving. Therefore, the researchers wondered if the link was causal. Also, salt lamps are highly unlikely to expose you to the large amount of negative ions used in these studies.

3. They can help you sleep

No studies have yet examined the effects of Himalayan salt lamps on sleep. However, a 2013 review on the effects of air ionization on relaxation and sleep found no evidence of a beneficial effect. So even if salt lamps do affect the air environment, it’s not clear if this has an effect on sleep patterns. The dim light from a Himalayan salt lamp can make you drowsy at the end of the day if you use it to replace bright electric lights. In fact, bright light before bed can slow the production of melatonin, the sleep hormone. However, this phenomenon is not specific to salt lamps and this theory has not been proven.

Do Himalayan salt lamps have any beneficial effects?

Although some of their health claims are not supported by science, Himalayan salt lamps may have other benefits.

Here are a few:

Salt lamps are attractive – if you like the way they look, they can be an attractive addition to your home.
They create a pleasant atmosphere: They could help create a relaxing environment that helps you relax.
These lights can help limit light at night: If you have trouble sleeping, using dim lights at night can help you fall asleep faster.
All in all, these points can make it a great addition to your home.

conclusion

Health claims related to Himalayan salt lamps are not supported by evidence. Although they can be an attractive addition to a room and help create a relaxing environment.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

The Feng Shui method for better interior decoration

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Presse Santé

Interior decoration is an art that not only brings color and light to a home, but also brings personality, comfort and good energy.

Interior design concepts are very diverse depending on the themes and goals. Some people prefer minimalist yet functional design plans, while others prefer more complex and defined design plans. Although there are several design principles to choose from, interior designers should always pay attention to energy flow in their design plans.

Everything in this universe is made of energy; from the life force to the earth element, everything works on an energetic map. These energetic forces can be manipulated into positive or negative energy. The Chinese concept of yin and yang is based on this philosophical balance of positive and negative forces in the universe. Then it was applied in the field of interior decoration, introducing the elements of Feng Shui.

What is Feng Shui?

Before we talk about the elements of Feng Shui and how you can manipulate it, let’s first understand what it really is. The Chinese practice of manipulating the life force helps to control “chi”, that is, the flow of energy. Feng Shui focuses on the two primary energy forces of wind and water to influence areas of your life.

Simply put, wind and water have the ability to flow freely. Feng Shui elements are arranged in such a way that these natural elements flow through the living space of the house. The good energy that is emitted through the use of Feng Shui affects the temperament, vitality and general well-being of the inhabitants. In a way, Feng Shui closely mimics the components of Yin and Yang. Helps balance the flow of good and bad energies.

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The marrow of these nutritive components is chi, or vital stress. Wind and water are immediate carriers of chi, as the quality of its flow reflects its fundamental nature. All living things are largely made up of these two components. In this light, Feng Shui is the specialty of planning kindness conditions with the flow of chi through the design of the living space, and this flow supports and enhances anyone’s chi or life impulse.

Feng Shui: when it comes to redesigning your rooms for absolute well-being.

  1. General distribution of the house:

Feng Shui uses the principles of engineering, interior design, and astronomy to create a positive impact in the home, without giving in to superstitions.

It is essential that the house is designed with a symmetrical or asymmetrical balance. It must have a well-designed exterior that facilitates the growth of natural elements, without harming the environment. Feng Shui emphasizes the need to cultivate as many natural energy forces as possible to maintain the balance of Yin and Yang in a home.

  1. The distribution of the rooms:

To create positive energy in the arrangement of the rooms, it is better to remove all leaning structures. According to the principles of “chi” and Feng Shui, leaning structures tend to attract total chaos. This is not due to any superstitious belief, but rather to the danger posed by leaning structures.

If it is impossible to remove these negatively impacting structures around the house, Feng Shui experts suggest using bagua reflections outside the house to prevent the flow of negative energy.

  1. The position of the house:

Feng Shui experts suggest that a house should not be located near a graveyard, landfill, or garbage dump. These places generate negative energy that is harmful to the inhabitants.

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According to the basic principles of Feng Shui, it is better if the house is located on an open road, at a sufficient distance from the street. Garages should be created without penetrating the perimeter of the house, to keep negativity away from the outside. The positioning of the house plays an important role in balancing the negative and positive energies within the home.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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