Dumbbells have grown more popular in training programs because of their portability and relative inexpensive cost. Circuit training improves muscular endurance and definition as well as overall cardiovascular fitness. Combining the two makes practical sense as dumbbells are more quickly changed than weight plates on a barbell, and more efficient than moving from machine to machine.
Upper Body Circuit
Dumbbells are used more often for upper body work than any other reason. You will need different weights because of the wide variety of exercises you will complete. In a typical circuit you will include an exercise for each major muscle group of the upper body. Bench press, followed by bent rows and military press, finished with bicep curls and overhead tricep extension is a solid circuit that can be repeated for two rounds if you are already at a high fitness level. You should complete 10 to 12 reps.
Lower Body Circuit
Dumbbells can build strength and endurance without overloading the joints -- vital in lower body training because of the weakness of the knee joint. Because of the lack of major muscle groups in your lower body, there aren't many exercises available. Squats can be done with dumbbells held at the shoulders or with arms hanging. Lunges are a more common exercise with dumbbells, and can be followed with calf raises. If you have a partner, you can even do leg curls with a dumbbell held between the arches of your feet. If you are at a high fitness level you can perform these four exercises twice in one circuit. Reps for lunges and leg curls can stay at 12 to 15, but for squats and calf raises, reps should number at least 20.
Total Body Circuit
If your primary goal is cardiovascular fitness and muscle definition, then a total body circuit training routine may be the best way to achieve it. Ideally in this routine you would choose two upper body exercises and two lower body exercises, as well as two exercises that incorporate the entire body. You can also include exercises for your abdominals for an eight exercise circuit that is challenging for even the best trained athletes. A circuit of dumbbell power clean, bench press, squat, weighted crunches, dumbbell snatch, bent rows, lunges, and weighted toe touches will challenge anyone.
Rest Time
2012年4月19日星期四
HOW SEASONS AFFECT MOODS
Most people experience some sort of change in their mood and behavior when the seasons turn. Shifts in the amount of available environmental light over the seasons may have a profound effect on your body chemistry. Some individuals notice a decrease in energy levels and require more sleep as the light decreases. Other potential behavioral changes include isolation from family and friends, or an increase in the consumption of food and caffeine.
Human Seasonality
The strongest evidence of human seasonality comes in the form of winter depression, or Seasonal Affective Disorder (SAD). Individuals with SAD usually suffer from depressive episodes beginning in late fall or early winter, and start to feel better when spring or summer approaches. Living in a northern locale with harsh winters and extended darkness can affect your levels of melatonin, a hormone that impacts sleep. When daylight hours decrease, melatonin levels increase, which can cause fatigue and depression for some.
Extended darkness also disrupts the body’s circadian rhythm because decreased exposure to sunlight tells the body to be asleep when it should be waking up. Light provides you with environmental cues that influence pupil dilation, alertness, heart rate and melatonin levels. In fact, the light that enters the retina of the eye actually sets your circadian rhythm.
This response to the seasons can happen in reverse when the weather turns warm and sunny, and your body starts receiving extended exposure to light. Some individuals experience insomnia, or become more anxious, irritable and hyperactive during the spring and summer. This condition is called Reverse Seasonal Affective Disorder.
Extended darkness also disrupts the body’s circadian rhythm because decreased exposure to sunlight tells the body to be asleep when it should be waking up. Light provides you with environmental cues that influence pupil dilation, alertness, heart rate and melatonin levels. In fact, the light that enters the retina of the eye actually sets your circadian rhythm.
This response to the seasons can happen in reverse when the weather turns warm and sunny, and your body starts receiving extended exposure to light. Some individuals experience insomnia, or become more anxious, irritable and hyperactive during the spring and summer. This condition is called Reverse Seasonal Affective Disorder.
Treatment
Each person's circadian rhythm is different, depending on their genetics and environmental circumstances. Plus, with increased urbanization, people tend to spend more time working indoors in windowless offices than they did in past eras. The resultant lack of sunlight can cause a decrease in the body's levels of vitamin D, serotonin and dopamine, which can affect brain chemistry.
Light therapy, or photo therapy, has been found to be extremely helpful for alleviating some depressive symptoms. Light treatment uses artificial lights to imitate light from the outdoors, thereby triggering changes in the brain that can help elevate serotonin and dopamine levels. You can also use dawn simulators that mimic sunrise to help you wake up without feeling groggy. Thirty minutes of daily exercise can also help balance your brain chemistry and increase your energy levels. In milder cases of SAD, the addition of extra omega-3 fatty acids to an already balanced diet has been shown to relieve some depressive symptoms.
If you notice that you experience a seasonal pattern of winter depression and feel that your symptoms are severe, seek help from a professional. Try to keep a journal of behavioral changes so that you can provide accurate information about your symptoms to your doctor. Practice a healthy lifestyle every day so that you can enjoy every season of the year.
Light therapy, or photo therapy, has been found to be extremely helpful for alleviating some depressive symptoms. Light treatment uses artificial lights to imitate light from the outdoors, thereby triggering changes in the brain that can help elevate serotonin and dopamine levels. You can also use dawn simulators that mimic sunrise to help you wake up without feeling groggy. Thirty minutes of daily exercise can also help balance your brain chemistry and increase your energy levels. In milder cases of SAD, the addition of extra omega-3 fatty acids to an already balanced diet has been shown to relieve some depressive symptoms.
If you notice that you experience a seasonal pattern of winter depression and feel that your symptoms are severe, seek help from a professional. Try to keep a journal of behavioral changes so that you can provide accurate information about your symptoms to your doctor. Practice a healthy lifestyle every day so that you can enjoy every season of the year.
Watching television commercials, you may think that depression occurs as often as seasonal allergies, but an important distinction exists between depression and the occasional blues. Depression is not brief or situational. Depression feels as though a dark cloud has descended on you, and it just won’t lift. Although indecision is one symptom of depression, being indecisive does not necessarily mean that you are depressed.
If you have recently ended a relationship, you might feel sad or despondent, but because those feelings were triggered by a specific event, you likely do not suffer from clinical depression. It’s natural to feel miserable or heartbroken for a time after a relationship ends. Other symptoms must be present before a diagnosis of clinical depression can be made.
According to the Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, depression may be indicated if you experience five or more of the following symptoms for two or more weeks: inability to make decisions; loss of concentration; sadness most of the time; loss of interest in pleasurable activities that you previously enjoyed; a significant weight loss or weight gain; sleeping too much or too little; moving or talking more slowly than normal; loss of energy and libido; and thoughts of harming or killing yourself.
Depression is not the only cause of indecision. Certain personality traits contribute to indecision, particularly if you have commitment issues or lack self-esteem. People who lack self-esteem constantly second guess themselves and frequently ask others for their opinions. For instance, unable to decide what pair of shoes to buy, you might take a picture of the shoes on your cell-phone and send it to 10 friends, asking them for their opinions. In that case, you need external confirmation for your decisions. Women have a greater tendency to ask for the opinions of others when making decisions. Of course, that is not true in all cases.
Committing to a decision can be overwhelming for some people, even causing them to avoid the situation entirely. Known as avoidance, this trait is more typical of men rather than women. Some men believe that if they don’t think about a problem, it doesn’t exist. For instance, you may ask your boyfriend to attend your cousin’s wedding, an event where he would be meeting your extended family for the first time, and he says that he will let you know, but he never gets back to you. This is an example of avoidance.
If you suspect you suffer from depression, seek professional care from a licensed mental health professional. Indecision alone is not a reason to seek professional help.
According to the Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, depression may be indicated if you experience five or more of the following symptoms for two or more weeks: inability to make decisions; loss of concentration; sadness most of the time; loss of interest in pleasurable activities that you previously enjoyed; a significant weight loss or weight gain; sleeping too much or too little; moving or talking more slowly than normal; loss of energy and libido; and thoughts of harming or killing yourself.
Depression is not the only cause of indecision. Certain personality traits contribute to indecision, particularly if you have commitment issues or lack self-esteem. People who lack self-esteem constantly second guess themselves and frequently ask others for their opinions. For instance, unable to decide what pair of shoes to buy, you might take a picture of the shoes on your cell-phone and send it to 10 friends, asking them for their opinions. In that case, you need external confirmation for your decisions. Women have a greater tendency to ask for the opinions of others when making decisions. Of course, that is not true in all cases.
Committing to a decision can be overwhelming for some people, even causing them to avoid the situation entirely. Known as avoidance, this trait is more typical of men rather than women. Some men believe that if they don’t think about a problem, it doesn’t exist. For instance, you may ask your boyfriend to attend your cousin’s wedding, an event where he would be meeting your extended family for the first time, and he says that he will let you know, but he never gets back to you. This is an example of avoidance.
If you suspect you suffer from depression, seek professional care from a licensed mental health professional. Indecision alone is not a reason to seek professional help.
RESOLVING MOLLUSCUM
A virus causes the skin infection molluscum contagiosum, resulting in lesions that resemble tiny belly buttons -- rounded, dome-shaped spots with a dimple or indentation in the center. Molluscum contagiosum occurs more frequently in people with damaged immune systems who can't fight off the virus but also can occur in healthy adults or children. In some cases, the lesions itch and become irritated, although they may cause no discomfort. The lesions can resolve on their own, although some cases require medical treatment. Always consult a doctor to confirm if you have the molluscum contagiosum virus and they can provide the proper treatment plan.
In adults, molluscum contagiosum often affects the genitalia and spreads through sexual contact. An adult who develops this infection should have testing done for other sexually transmitted diseases as well. In children, close contact such as sharing towels can spread the infection. You can spread the infection on your own skin by scratching the lesions; new lesions can develop along the scratch marks.
In healthy adults and children, the body often fights off the molluscum contaiosum virus on its own without further treatment. Don't pick at or scratch the lesions because this can spread the virus or cause a secondary bacterial infection. If the infection persists or worsens, freezing the lesions with liquid nitrogen, administered by a dermatologist, can help. Topical applications of products that cause the immune system to recognize the infection and get rid of it also might help. These treatments are similar to those used for warts, but molluscum contagium is generally easier to get rid of than the more stubborn wart virus. All these items are by prescription only and cannot be obtained for in-home use. Your dermatologist will recommend the best treatment for your needs. Reinfection can occur if you're exposed to the virus again.
In healthy adults and children, the body often fights off the molluscum contaiosum virus on its own without further treatment. Don't pick at or scratch the lesions because this can spread the virus or cause a secondary bacterial infection. If the infection persists or worsens, freezing the lesions with liquid nitrogen, administered by a dermatologist, can help. Topical applications of products that cause the immune system to recognize the infection and get rid of it also might help. These treatments are similar to those used for warts, but molluscum contagium is generally easier to get rid of than the more stubborn wart virus. All these items are by prescription only and cannot be obtained for in-home use. Your dermatologist will recommend the best treatment for your needs. Reinfection can occur if you're exposed to the virus again.
HOW TO TRIM WARTS
Warts -- small, rough growths that often affect the hands and feet -- can be difficult to treat. Viruses cause warts, so just cutting off a wart won't cure it. Removing the top layer of a wart by trimming off the dead skin can make it easier for medicine to penetrate and treat the infection. This is best done by medical personnel in an office, not at home. You can use over-the-counter medications called keratolytics that dissolve the dead layer safely at home. See your doctor to receive effective treatment for warts.
Your doctor can trim the top of a wart or totally remove it in the office, using sterile equipment to reduce your chances of developing an infection. You still need follow-up medication to kill the virus after this treatment. Doctors can trim a wart with a very tiny sterile blade, or they can numb the skin with a local anesthetic and cut deep enough to remove the wart. Removing the wart allows medication to treat the virus by penetrating more deeply into the skin.
Alternately, your doctor can destroy the top layer of the wart by applying liquid nitrogen -- a much stronger application than those you can buy over-the-counter. She also can apply acids or products that cause cell death to the top of the wart. Another way to get rid of the wart is to inject substances that are toxic to the virus or that cause the body to “wake up" and recognize the infection and attack it. Creams that help the immune system recognize the wart and destroy also have benefit.
Warts usually require follow-up treatment to destroy the virus even after trimming or removal. Ridding yourself of warts may take several office treatments plus applying creams or other treatments at home between visits. Warts on the hands and feet can take many sessions to clear. Trying to cure a wart yourself may be ineffective and result in an increase in the size of the wart.
Alternately, your doctor can destroy the top layer of the wart by applying liquid nitrogen -- a much stronger application than those you can buy over-the-counter. She also can apply acids or products that cause cell death to the top of the wart. Another way to get rid of the wart is to inject substances that are toxic to the virus or that cause the body to “wake up" and recognize the infection and attack it. Creams that help the immune system recognize the wart and destroy also have benefit.
Warts usually require follow-up treatment to destroy the virus even after trimming or removal. Ridding yourself of warts may take several office treatments plus applying creams or other treatments at home between visits. Warts on the hands and feet can take many sessions to clear. Trying to cure a wart yourself may be ineffective and result in an increase in the size of the wart.
HOW TO LOOSEN TIGHT AIRWAYS
A tightened airway can result when the smooth muscular layers of your lungs spasm, swell and constrict your airflow. An episode can be mild and manageable or severe, requiring immediate medical treatment. Tight airways usually are caused by colds, viral infections, allergens or irritants that trigger lung inflammation. Your airway narrows as it swells, reducing the amount of available air. Complications from asthma and chronic obstructive pulmonary disease, or COPD, also can constrict your airway.
Symptoms of a tight airway can include shortness of breath, coughing or wheezing. In severe cases, a person suffering from a tight airway might have a bluish tint to his skin or experience confusion, rapid heartbeat or chest pain. Intercostal retractions, which occur when your skin sinks in between your ribs during inward breaths, also can signal a constricted airway.
Physicians often use medication to treat tight airways. Albuterol, the most commonly used medication for this purpose, enters the airway via an inhaler and loosens the airways and increases airflow by relaxing the smooth muscles of the lungs. Albuterol is a type of drug known as a short-acting beta 2 agonist, which provides quick relief and remains effective for several hours.
Ipratropium, another type of inhaler, loosens airways and relaxes lung muscles by regulating your body's inflammatory process. Some inhalers contain both albuterol and ipratropium. Typically, this combination is used to treat patients who do not respond well to a single prescription inhaler. Long-acting versions of both albuterol and ipratropium can treat people suffering from chronic asthma or COPD.
When medications such as albuterol and ipratropium prove unsuccessful, doctors frequently turn to corticosteroids, which can be administered orally or as an inhaler. Corticosteroids mimic hormones that your body produces naturally and work to calm the lung inflammation responsible for tightening airways. Prednisone, cortisone and hydrocortisone are examples of corticosteroids.
Successful management of diseases such as asthma and COPD is highly individualized based on patient needs and should be done under the careful direction of a physician.
Physicians often use medication to treat tight airways. Albuterol, the most commonly used medication for this purpose, enters the airway via an inhaler and loosens the airways and increases airflow by relaxing the smooth muscles of the lungs. Albuterol is a type of drug known as a short-acting beta 2 agonist, which provides quick relief and remains effective for several hours.
Ipratropium, another type of inhaler, loosens airways and relaxes lung muscles by regulating your body's inflammatory process. Some inhalers contain both albuterol and ipratropium. Typically, this combination is used to treat patients who do not respond well to a single prescription inhaler. Long-acting versions of both albuterol and ipratropium can treat people suffering from chronic asthma or COPD.
When medications such as albuterol and ipratropium prove unsuccessful, doctors frequently turn to corticosteroids, which can be administered orally or as an inhaler. Corticosteroids mimic hormones that your body produces naturally and work to calm the lung inflammation responsible for tightening airways. Prednisone, cortisone and hydrocortisone are examples of corticosteroids.
Successful management of diseases such as asthma and COPD is highly individualized based on patient needs and should be done under the careful direction of a physician.
HOW TO COLD SMOKE SIDE PORK BACON
Cold smoking is a process of smoking meat for a long period of time at a very low temperature, usually anywhere from 40 degrees F to 100 degrees F. At such a low heat threshold, the meat — in this case, bacon — doesn’t cook. Instead, it picks up a deep, smoky flavor.
Selecting Woodchips
Choosing the type of woodchips you want to use is often your first order of business. As with herbs and spices, each type of woodchip offers its own distinct flavor. For sweeter or tangier tasting bacon, use apple, cherry or maple chips. If you want an earthier or heartier flavor, try oak or hickory. Better yet, mix a couple types of chips together to create your own zesty creation.
Soaking Woodchips
No matter what type of chips you choose to use, soak the woodchips for about half an hour before use. The moisture helps to kick out more smoke than dry chips. If you don’t have woodchips on hand, you can use hardwood sawdust. But presoak the sawdust as you would the woodchips.
Smokers
If your budget allows, you can cold smoke bacon — or any other meat, for that matter — in a smoker. These devices take the guesswork out of smoking, keeping the temperature and smoke at a constant level. For more frugal folks, you can use a standard grill. In this case, you need to prep the grill before smoking. First, light a few charcoal briquettes and get them hot. Remember, you’re not cooking the meat, so you want to keep the heat low. From there, sprinkle a cup or two of presoaked woodchips atop the briquettes once they’re glowing. Place the bacon on the grate and cover.
Smoking
For bacon, you usually smoke it at about 80 to 100 degrees F. Any higher and the surface layer of the meat seals, defeating the purpose of smoking. Smoke for 4 to 8 hours, checking the smoker or grill every hour or so to ensure the chips are still kicking out a good amount of smoke.
Handling
Slice and refrigerate the bacon after it's been smoked. Since you didn’t cook the bacon during the smoking process, prepare as you would normally prepare bacon — frying on the stovetop until done.
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