DID TIGHT HAMSTRINGS HURT YOUR KNEE?

The frequency of knee injuries amongst athletes, dancers; and about everyone else, young or old, in any walk of life is on the rise nowadays.

Patellofemoral pain syndrome (PFPS) is simply known to us as the pain that occurs between the patella (kneecap) and the femur (thigh bone). What most of might not be aware is that the culprit for the simple and common knee pain can be tight hamstring(s)!

So what are hamstrings and how do they impact us?

Hamstrings are the muscles that run from behind and below our knees up the backs of our thighs and are attached to our “sit bones” or tibia. There are actually three hamstring muscles on the back of each thigh, two on the inside and one on the outside. They are important for various reasons and in addition to bending the knees, they help control the alternating forward-and-backward movements of walking and stability against twisting forces at the knee when we turn a corner, or otherwise.

Hamstring tension can adversely affect our movement, balance and the health of our joints. In general, it is more common among women due to the difference in their pelvic shape which makes the angle at the knee (this is called the Q angle) greater, thus increasing the outward pull on the patella.

The patella (kneecap) has a flat pyramidal shape, so the top side under the skin is flat, and the underside has a ridge. This ridge fits in a groove in the femur (thigh bone). Every time we bend and straighten our knee, the patella slides up and down the groove. If the patella is not perfectly aligned, it can cause pain.

The good news is that paying attention to a few factors can greatly reduce the possibility of Patellofemoral pain syndrome. We must verify the age and condition of our running shoes to ensure we are strongly guarded against knee pain. If possible, we must try and visit a shop specializing in running gear to make sure we wear shoes best suited for our foot type and gait.

Fitness for Beginners There is a multitude of precautions we can take to prevent PFPS from happening. We should try and opt to run on softer surfaces and steadily increase the intensity of our exercise and running program.

Stretching exercises stretch the tight muscles and strengthen the underactive ones in our body and thus, physiotherapy is considered the best treatment for runner’s knee. Experts normally suggest a comprehensive training approach to avoid PFPS which includes dynamic warm-up exercises; corrective strength training; and post workout active stretching.

This is because dynamic warm-up exercises vigorously stretch the muscles that will be required to elongate in a workout, stationary cycling is best suited for this.

We can try two types of strength exercises to make tight hamstrings right: we can strengthen the muscles surrounding and opposing the hamstrings. This will help us in reestablishing balance among the muscle groups in our lower body as the focus is on strengthening the muscles of the lower abdomen and lower back. Alternatively, we can opt for unconventional hamstring contractions (where our hamstrings resist their own lengthening, such as during the lowering phase of a squat or lunge) and moving through a full range of motion in the hips, which can help improve dynamic flexibility in the hamstrings.

We must add here that we must not forget to stretch our hamstrings (and other tight muscles) right after our workout, while our muscles are still warm.

What we shall not forget is that as soon as we experience pain, we must ensure that the workload of our knee is reduced. We must avoid knee-bending activities, downward stairs and slopes until the pain subsides. And if the pain still persists, we must not hesitate in taking a medical opinion to rule out any major health concerns

[Source: http://livebeingfit.com/did-tight-hamstrings-hurt-your-knee/]

YES, FAT IS MUST FOR HEALTHY NUTRITION PLAN!

If we think of a healthy nutrition plan and think of things we must avoid at all costs. What is the first thing that comes on the list for foods to avoid? More often than not, it is fat!

What if we told you that for a healthy nutrition plan, the type of fat consumed is what should be considered and the amount of fat consumed is secondary?

A healthy nutrition plan would work only if it results in maintaining strength, energy and a healthy immune system. The answer to a healthy balanced diet is not to shun or avoid any food or food groups but to maintain a balance in what we eat by consuming a variety of foods in correct proportions.

Fat has been banished for far too long from a healthy nutrition plan and it is about time we clear the myths surrounding fat consumption and its importance in order to have a healthy and fit body.

We absolutely need fat to keep our skin and hair healthy. Fat also helps in absorption of vitamins A, D, E, and K, the so-called fat-soluble vitamins. Not only this, fat fills the fat cells in our body and insulates it to help keep us warm and maintaining an ideal body temperature.

The fat our body gets from our food gives your body essential fatty acids. “Essential” for the reason that our body cannot make these by itself, neither can it work without them. They are needed by our body for development of brain, controlling inflammation, and blood clotting.

How to Lose Weight Did we know that while exercising, our body uses calories from carbohydrates eaten by us? And did we know that after 20 minutes, our body then depends on calories from fat to keep us going?

When it comes to fats, thankfully we have a choice, between monounsaturated and polyunsaturated (generally called good) fats and saturated and Tran’s fats (generally called “bad” fats).

Monounsaturated fats are heart-healthy fats and are found in abundance in foods like olives, almonds, cashews, and olive, canola, and peanut oils. Polyunsaturated fats assist in lowering blood cholesterol levels primarily and can be found in omega-3 fatty acids, flaxseed and walnuts.

While we focus on getting sufficient “good” fats, we must also ensure that we control intake of saturated fats and avoid trans fats (“bad” fats) as they can elevate cholesterol levels, clog arteries, and increase the risk for heart disease.

Summing it up, we must ensure fitting in fats in our diet to stay fit and also remember that a healthy nutrition plan includes every essential nutrient in the right quantity and; if formulated wisely and followed religiously, can ensure the wellbeing of our body, mind and soul!

[Source: http://livebeingfit.com/yes-fat-is-must-for-healthy-nutrition-plan/]

DEVELOPING AND MAINTAINING THE RIGHT FITNESS MINDSET

There are many among us who would like to get a healthy and fit body. However, almost all of us wanting that try to take the well trodden path of maintaining a balanced diet and demanding exercise regimen. And we all know that it needs a lot of motivation to be able to maintain these.

The fact that most of us overlook in the process is that relying solely on motivation to keep us going with our diet and exercise is a flawed strategy and almost always backfire. This is very evident since more than half of us just cannot seem to keep with our fitness goals and drop out or give up on our fitness goals as they seem quite a daunting task!

And this is because our motivation is not infinite, it is rather short lived. Even if we have intelligently crafted diet and fitness plans, their greatness really becomes irrelevant if we cannot follow them.

So what does it take to achieve our fitness goals? It is easy! What we really need to understand is that we need to have the right mindset for getting fit. Think about it, most of our fitness transformation goals adopt an outside (visual or physical appearance) approach; where in the focus is on how we look. And, they are largely dependent on how effectively we follow them to get the results.

Taking an inside approach towards fitness, on the other hand; where the emphasis is on building and sustaining inner strength before the physical aspect of strength is what creates a long lasting success. It is like someone trying to quit smoking. Most people fail at it because they too take an external approach for this, instead of considering the internal issue of overcoming the craving(s) and withdrawal symptoms.

So how does one go about developing (and maintaining) the right fitness mindset? Here are a few simple suggestions that can help us do that:

We need to ensure that we set realistic expectations or goals for us, so that we do not end up feeling disappointed or worse, giving up on the concept of being fit since we cannot achieve them. While it is good to have long term plans, we must try and break these into small term plans. These plans must have deadlines.

For some of us, having a gym buddy can work wonders! This is because having a good one makes sure that we simply cannot miss out on our workout and also because we stay motivated about the very idea and concept of exercise and fitness.

It is important to do something and not fussing over what that something might be is critical. Being fit does not need one to have expensive health club memberships, and anything that makes your heart beat faster and your body use oxygen more rapidly is a form of exercise.

When it comes to meditation techniques physical fitness, exercise is only half the battle; and it is vital that we maintain the intake of a healthy diet in order to be able to maintain a healthy exercise regimen. Our body needs to be nourished properly to reap the complete benefits of exercise.

Most importantly, we must enjoy what we are doing. Being fit in most cases means that we make not just dietary or physical activity changes; but really make changes to our lifestyle! And it is easier said than done. But, ones the results start showing, it becomes second nature to us.

Thus, being fit begins with developing and maintaining the right mindset so that our journey of getting a better body and health witnesses transformation of the fastest and most powerful, not to mention stable way!

[Source: http://www.livebeingfit.com/developing-and-maintaining-the-right-fitness-mindset/]

Get started as soon as you say Exercise

We have all heard that children are our future and that we need to strengthen them to ensure our nation and humankind in general is in good and capable hands.

There are numerous benefits of exercising in childhood. These include, but are by no means limited to physical fitness, confidence and stronger self-esteem, more energy, better memory and an overall positive feeling about themselves. The best part about these is that they are easily achievable.

With obesity and lack of activity on the rise among children, it is a scenario rapidly taking threatening proportions and the risk of it getting out of hands is far too high! With our and the nations’ future at stake, taking immediate corrective and preventive action(s) has become the need of the hour. Thankfully, as a general principle; given an opportunity, children are fond of outdoor activities and correspondingly, exercise!

The best way to inculcate a habit of daily exercise and physical activity among children is to integrate these with outdoor activities and fun workout routines.

Let us take a look at some of the numerous and long lasting benefits of exercising in childhood.

Children are less vulnerable to colds, allergies and diseases as a result of an extremely strong immune system.

As a result of increased insulin sensitivity and improved carbohydrate metabolism, the possibility of children suffering from Type 2 Diabetes is reduced to a significant extent.

Exercising in childhood leads to maintenance of an ideal blood pressure and an improved cholesterol profile among children.

Children indulging in Functional Exercise at an early age have a higher “pump-activity” of the heart. This makes a child’s heart and lungs strong. Not only does this lead to the prevention of heart disease, it also ensures that the entire cardiovascular system of a child, including the heart and lungs is made strong.

With the possibility of children having a better control of their body fat, the chances of them getting overweight is greatly reduced.

Children have a stronger bone structure and muscle structure as a result of exercising in childhood.

Since exercise increases the blood flow to all body tissues, including the brain; an improved blood flow transports more oxygen and nutrients to the body’s cells. Also, as a result of increased and proper blood flow of blood, transportation of the by-products of metabolism and toxins back from the cells for elimination.

Along with this, exercising in childhood also increases the bone density of a child as a result of the stress their bones are subjected to.

As a result of being more physically active, children are able to breathe better and sweat more. And, breathing and sweating are great ways to detoxify our body.

Exercise enhances the brain’s metabolism. This not only gets rid of harmful hormones, but also ensures an ideal production of the ones that are beneficial.

Exercising can increase the concentration of children thereby enhancing their intelligence and aptitude.

Not only that, as a result of exercise; children have a decreased anxiety, reduces depression, and improves mood in children. And above all, exercising in childhood can develop a child’s’ self-esteem and confidence.

If we consciously educate our children the technicalities and benefits (which are many!) of exercising in childhood, we can certainly give them not only a healthy future, but a gift they will surely be enjoying throughout their life!

[Source: http://livebeingfit.com/get-started-as-soon-as-you-say-exercise/]

Don’t Ignore Fruits & Vegetables

All of us love fruits. Not only because they are great in taste and come in colors and shapes, but also because they are a naturally rich source of nutrients. We have all grown up listening to statements like “an apple a day keeps the doctor away” and “get your 5 daily”, among others. So much so that fruits have become and epitome of nutrition and prosperity (given the sky rocketing prices these days!).

Fruits and vegetables come in numerous colours and texture and have a strong appeal to our palate. We have a greater degree of freedom to choose from when it comes to fruits and vegetables and can opt for what appeals to us. Fruits and vegetables also offer us convenience as we can consume them in any form we like and we can choose from eating them fresh or frozen and even dried.

There is a long list of reasons (and benefits!) as to why we should include fruits and vegetables in our diet. We list down just a few of them and bring attention to some amazing and compelling reasons to make fruits and vegetables an integral part of our diet.

Fruits and vegetables are rich in fibre which keeps us full and our digestive system happy. That means that we feel satisfied and full sooner while eating and feel that way for a longer time. Not only that, fruits and vegetables have a lower amount of calories. Hence, including them in our diet is a win-win deal for us!

Fruits and vegetables are loaded with vitamins and minerals which keep us charged and feeling energetic all the time.

With the sheer magnitude of the variety available with fruits and vegetables, we have a freedom of choice and will never be bored of repetition. This can help the ones among us who are trying to shed some weight or even the ones who are keen to keep it away.

For Health and Fitness Fruits and vegetables are nature’s treat to us and can make a great and healthy snack. Add to this the fact that they are fun to eat as we can peel and squeeze them to derive a gastronomic pleasure!

Fruits and vegetables are naturally low in fat, salt and sugar. Thus, they help us not only to reduce obesity and maintain a healthy weight but also by lower our cholesterol level and blood pressure.

Also, fruits and vegetables contain phytochemicals (or plant chemicals) which are biologically active and can safeguard us from some diseases to a great extent. People who regularly eat fruits and vegetables tend to have a lower risk of Type 2 diabetes and cardiovascular diseases.

The only word of caution we would like to drop is that we must ensure that we eat fruits and vegetables with the season. Also, the variety and quantity of fruits and vegetables consumed are equally important. What we must remember is that a single fruit or vegetable does not provide all of the nutrients needed to be healthy and we must eat plenty every day.

We may want to keep fruits and vegetables where we can see it. That will surely increase our likelihood of feasting on them, for a better health!

[Source: http://www.livebeingfit.com/dont-ignore-fruits-and-vegetables/]

Protein Power and Your Health

Contrary to popular belief, it does not matter if one is planning to tone down or bulk up; protein is integral part of diet. While we all know that proteins are important for the seamless functioning of our body and body processes, people have never been so into proteins until recently.

Proteins came to spotlight very recently because of the numerous fad diets focusing on low carbohydrate and high protein intake. (And like all fad diets, they work only for some time). The reason why carbohydrate and high protein low diets work is because they are based on the idea that by limiting carbohydrates intake, the insulin level in our body is lowered. The lowered insulin level leads our body to make more glucagon, which helps burn stored fat. When we do this long enough, our body fat seems to melt away. At the same time, limiting carbohydrate intake can adversely affect our body and processes.

Proteins are one of the building blocks of a healthy diet to power and repair our body. And there are about 10,000 proteins at work in our body!! Proteins are needed for every function in our body including healing purposes and building muscles.

Proteins are essential components of our skin, bones, muscles and all our organ tissue. They are also found in the haemoglobin which carries oxygen in your blood; hormones and the enzymes that are immensely vital for our body’s key chemical reactions. Protein deficient diet can lead to growth failure, muscle mass loss, an undeveloped immune system; and weakness of the heart and respiratory systems.

Proteins are made up of 20 or so building blocks called amino acids. Complete proteins contain the 9 essential amino acids our body needs to build new proteins. Essential amino acids are the ones the body can’t produce on its own.

It is quite relevant and extremely important to mention that with high-protein foods, our body does more labour to digest, metabolize, and use them for bodily processes and functions. That means we end up using more calories processing high protein foods!! What is more encouraging is the fact that high-protein foods stay in our stomach for a longer duration because of the above mentioned reasons, so we feel filled sooner and for a longer duration.

It is however, important to mention that not every protein-rich food is a good choice. The key to a healthy and protein rich diet is to choose from and make a variety of protein-rich foods while being cautious of our fat and cholesterol intake.

Workouts for Women the average daily protein intake requirement changes with age in general. While infants need about 10 grams a day, teenage boys may need up to 52 grams a day. At the same time, teenage girls may need 46 grams a day. An average adult man may need about 56 grams of protein in a day and adult women may need about 46 grams of protein in a day. Also, pregnant or lactating women need about 71 grams of protein in a day.

What we need to ensure is that we give your body what it needs, but we should not have a surplus intake of protein or make it our primary food source. We must bear in mind that a healthy balance of foods is our best bet for a healthy diet. We also need to evaluate sources of protein for unhealthy factors, like saturated/unhealthy fat and cholesterol.

To get our proteins, we can choose from various sources like fish, poultry, red meat, low-fat cheese, eggs, and tofu. The vegetarians can opt for leafy green vegetables, tomatoes, peppers, broccoli, eggplant, zucchini, green beans, asparagus, celery, cucumber, and mushrooms.

The best thing about proteins is that with so many lip-smacking options, getting our daily dose is an extremely simple pleasure.

[Source: http://www.livebeingfit.com/protein-power-and-your-health/]