Tag Archives: Gym

Jogger’s Nipple

Alternative Names:Jogger’s nipple is also known as runner’s nipple, surfer’s nipple, red eleven, raver’s nipple, big Q’s, red nipple, weightlifter’s nipple and gardener’s nipple, or nipple chafe. There are similar colloquial terms for almost any activity that can result in the condition.

Definition:
The nipples are formed from delicate and very sensitive tissue, and can be painful when irritated.Jogger’s nipple also known as fissure of the nipple, is a condition that can be caused by friction that can result in soreness, dryness or irritation to, or bleeding of, one or both nipples during and/or following running or other physical exercise. This condition is also experienced by women who breastfeed  and by surfers who do not wear rash guards.
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Jogger’s nipple is a common problem for runners, particularly long-distance ones. As you run, your clothing rubs against your nipples and can damage the surface causing soreness, dryness, inflammation and bleeding.

Cause:
Jogger’s nipple is caused by friction from the repeated rubbing of a t-shirt or other upper body clothing against the nipples during a prolonged period of exercise.


The condition is suffered mainly by runners. Long-distance runners are especially prone, because they are exposed to the friction on the nipple for the greatest period of time. However, it is not only suffered by athletes; the inside of a badge, a logo on normal items of clothing, or breastfeeding  can also cause the friction which results in this condition.

Treatment ;
Wearing the right clothing will help to prevent this condition. The best material is silk because it’s soft compared with modern synthetic fibres, which can be quite coarse. Loose-fitting sportswear is also good, as it has less opportunity to rub against you. If you need to wear something that fits closely, then Lycra can be less damaging, because it holds firmly against the nipples. Women should wear a well-fitting sports bra to hold the breasts and reduce movement.

Use something to protect your nipples from the layer of clothing that rubs over them. A plaster is a straightforward idea provided you’re brave enough to remove it and some of your chest hairs, too. Surgical tape is available from the pharmacist and works in the same way but is a little less adhesive.

Barrier creams containing zinc, such as those used for a baby’s nappy area, are protective and soothing. Many people use petroleum jelly for similar benefits.

Prevention:
The condition is easily preventable and treatable. Viable methods include:

*Run shirtless whenever weather and the law permits.

*Don’t use a large, loose-fitting T-shirt during exercise.

*Wear “technical” shirts made of synthetic fabrics, not cotton.

*Stick a small bandage, waterproof bandaid, or paper surgical tape over each nipple before the commencement of exercise to act as a barrier between skin and cloth.

*If the skin is already damaged, apply a pure lanolin product (e.g. Lansinoh or Bag Balm) to the area prior to exercise to prevent chafing. If the skin is not damaged, a barrier product (e.g. Vaseline) can be used. These products do not allow air to circulate around damaged skin; this can prevent healing if used over a period of time. A “liquid bandage” can be helpful for healing or prevention, although it may sting initially.

*Use specialized products available to prevent the condition such as rash guards.

*Wear a sports bra, shimmel, compression vest, or some variety of chest binding clothing.

*Apply an antiseptic cream as soon as you suspect a fissure, with the hope that it may reduce the chances of bacterial infection that would make the condition worse.

*Use a nipple shield (of rubber, or glass and rubber) temporarily.

This condition should clear within a few days. If not, medical attention is warranted. Other skin conditions such as eczema, psoriasis, impetigo, fungal infections or an allergic reaction can cause nipple pain and changes in the appearance of the skin. In women, breastfeeding (often complicated by thrush infection),  as well as hormonal changes in early pregnancy or during menstruation can also cause nipple soreness and pain.

Disclaimer: This information is not meant to be a substitute for professional medical advise or help. It is always best to consult with a Physician about serious health concerns. This information is in no way intended to diagnose or prescribe remedies.This is purely for educational purpose

Resources:
http://www.bbc.co.uk/health/physical_health/conditions/joggersnipples.shtml
http://en.wikipedia.org/wiki/Fissure_of_the_nipple

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Two Foods You Should Never, Ever Eat After Exercise

Did you know that what you eat directly after exercising – typically within two hours – can have a significant impact on the health benefits you reap from your exercise?

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Consuming sugar within this post-exercise window, will negatively affect both your insulin sensitivity and your human growth hormone (HGH) production.

A recent study in the Journal of Applied Physiology found that eating a low-carbohydrate meal after aerobic exercise enhances your insulin sensitivity. This is highly beneficial, since impaired insulin sensitivity, or insulin resistance, is the underlying cause of type 2 diabetes and a significant risk factor for other chronic diseases, such as heart disease.

In addition, as HGH Magazine explains, consuming fructose, including that from fruit juices, within this two-hour window will decimate your natural HGH production:

“A high sugar meal after working out, or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise induced HGH. You can work out for hours, then eat a high sugar candy bar or have a high sugar energy drink, and this will shut down the synergistic benefits of HGH.

… If you miss reaching HGH release during working out, you will still receive the calorie burning benefit from the workout. However, you’ll miss the HGH “synergy bonus” of enhanced fat burning for two hours after working out.

This is an extremely important fact to remember if you want to cut body fat and shed a few pounds.

The University of Virginia research team demonstrated that carbohydrates are burned during exercise in direct proportion to the intensity of training. Fat burning is also correlated with intensity. However, the actual fat burning takes place after the workout, during the recovery.

This makes the “Synergy Window,” the 2 hour period after a workout, very important in maximizing HGH, once it’s released during exercise.

… If you are middle-age and want all the benefits from exercise induced HGH, then apply this strategy.”

Fitness expert Phil Campbell, author of Ready, Set, Go! further explains how you can maximize your HGH production by limiting sugar intake for two hours post exercise, in this article on HowToBeFit.com.

Exercising one hour a week and getting the same results as traditional strength training might sound impossible. However, University of Florida orthopedics researchers have developed a system that may do just that, and as you will read in my comment below, the kind of exercise you perform can dramatically reduce the time you spend in the gym while still getting better results than you did before.

The system created by University of Florida researchers uses eccentric (negative) resistance training, which capitalizes on the fact that the human body can support and lower weights that are too heavy to lift.

According to UF Health Science Center:

“Through a system of motors, pulleys, cams and sensors it adds weight when a person is performing a lowering motion, and removes that weight when the person is lifting. As a result, the body starts seeing loads, resistance, and forces that it doesn’t normally see”.

Other scientists have found additional clues that explain how exercise reshapes and strengthens more than just your muscles.

It changes your brain too.

In the late 1990s, researchers proved that human and animal brains produce new brain cells, and that exercise increases the process. But precisely how exercise affects the intricate workings of your brain at a cellular level remained a mystery.

However, a number of new studies have begun to identify the specific mechanisms, and have raised new questions about just how exercise reshapes your brain.

In some studies, scientists have been manipulating the levels of bone-morphogenetic protein (BMP) in the brains of mice. The more active BMP becomes, the more inactive your brain stem cells become and the fewer new brain cells you produce. Exercise reverses some of the effects of BMP.

According to the New York Times:

“BMP signaling was found to be playing a surprising, protective role for the brain’s stem cells … Without BMP signals to inhibit them, the stem cells began dividing rapidly, producing hordes of new neurons.”

Resources:

UF Health Science Center February 23, 2010

New York Times July 7, 2010

PloS One October 20, 2009; 4(10):e7506

Cell Stem Cell July 2, 2010; 7(1):78-89

Journal of Applied Physiology December 31, 2009

HGH Magazine

HowToBeFit.com

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Some Tips to Actually Enjoy Exercising

A lot of people complain about not having enough time to stay in shape. Are you one of them? Does exercise always get bumped to the bottom of your list of things to do? The problem may have nothing to do with time   it might just be that you hate exercise…

If that’s  the case, some of these tips may be just what you need to change your attitude, and in return, exercise might just change your whole life. For the full list of all 13 tips, see the Lifehack link below, but here are a few good ones:

  • Tune Your Challenge Level   Don’t start out by running until you are winded and dry-heaving into a ditch, and don’t just mess around in the gym without doing anything strenuous at all. Instead, make it your goal to set a workout routine that is challenging, but not overwhelming. Challenge is key to enjoyment.
  • Set Goals   Don’t just set weight-loss or muscle gain goals, set fitness goals. Set goals to beat your past records in distance, push-ups, or chin-ups you can do, weight you can lift, or degree you can stretch. Make it a game where you strive to beat your previous high-score.
  • Music   This shouldn’t come as a surprise, but music can enhance a workout, making it far more enjoyable and less like   work.
  • Short Workouts   Don’ t have time or enthusiasm to last an hour? Just go for twenty or thirty minutes. Shorter, but higher-intensity workouts can be better than longer ones and you can become more focused as a result.
  • Make Exercise Your Stress Relief    Many swear by using the gym to relieve stress. Exercising can be cathartic and release negative feelings if you get used to using it that way. Then instead of avoiding the gym because of a stressful day, it will be your reason to go.

Click to learn Lifehack.org October 19, 2007

Source:Mercola.com

8 Secrets to Optimizing Your Exercise Plan

Simple ideas you can use to meet fitness goals in less time.
We’d be lucky if having the motivation to move was all it took to make exercise a part of our daily activities. When it comes to making motion an aim we often find ourselves face-to-face with the most persistent of obstacles. Here are some tips for conquering time when it threatens to bump exercise plans from your date book:

1. Book yourself.
Don’t have time for all this exercise? Sometimes it’s a matter of perception — other people’s. If coworkers, friends, or even family can’t understand why you take time for exercise but not for what they think is important, keep your priorities to yourself — but schedule your exercise in your date book. That way, when sticking to your guns on workouts, you can merely say you’re keeping a prior appointment.

2. Keep it interesting. Some people have a high tolerance for routine — and may even elevate it to ritual. But if your attention span is closer to monkey than monk, try to introduce variety into your workout on a regular basis. One way to do it: Change two things about your routine every week. It could be as simple as adding repetitions, resistance, or sets — or substituting one exercise for another. Change isn’t just an antidote to boredom, it allows you to continually challenge muscles in new ways, which makes you stronger faster.

3. Try slow motion. Want to try a difficult challenge that’s easy on joints? Lift a light weight only one time — but do it very slowly. Pick out a weight about half what you’d normally lift 10 times. Take 15 to 20 seconds to lift the weight, hold for another 15 to 20 seconds, then take another 15 to 20 seconds to bring it back down. The constant stress through the entire range of motion will work muscles in an entirely new way.

4. Judge gym transit time. Made the decision to join a health club? When choosing, follow the golden rule of gym location: Keep it within a 15-minute drive. Any farther and your chances of actually getting there for a workout drop considerably.

5. Spread the effort. If doing an entire full-body workout all at once is too fatiguing or demanding on your time, try doing only one part of the workout each day. If your workout has 12 exercises, for example, do the first three on Monday, the next three on Tuesday, and the rest on Wednesday. On Thursday, start the routine again. That way, you’re still doing each exercise three times during a one-week period without exhausting yourself with your routine.

6. Hold on to your gains.
While giving your muscles a chance to rest is important to making them stronger, there’s inevitably a point of diminishing returns when it comes to slacking off. How much rest is too much? A good rule of thumb is to expect about a 10 percent loss of your strength gains after about 10 days. The more training you’ve done, the slower your strength will decline. The bottom line: To maintain your gains, you need to keep exercising regularly.

7. Count backward. Problem: Strength exercises are no fun when the last repetitions are tough to do. Interpretation: If you’re challenging your muscles enough to want to quit, you’re probably doing them at just the right intensity. Mental trick: Your final repetitions will seem easier if you count backward from your target instead of forward from zero because you’ll be thinking about how few you have left, rather than how many you’ve already done.

8. Get off the floor safely. For exercises and stretches that require you to get on all fours, it’s easier to get back up again if you walk your hands back until you’re in a kneeling position, place one foot on the floor in front of you with your knee bent at about 90 degrees, then use your leg as a support for your hands as you stand or ease yourself into a chair.

From : The Everyday Arthritis Solution