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What Exercises Are Good For People With Bad Knees? July 25, 2012

Filed under: Advice — Fall into My Eyes @ 11:49 pm
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What Exercises Are Good For People With Bad Knees?

Two moves that help your entire lower body work better
Jun 4, 2012 | By Brian Sabin
Knee pain often indicates problems elsewhere.  Photo Credit Getty Images
“What are good exercises for people who have bad knees?” –Rebecca Abigail, via Facebook

The Answer

First, realize how often “bad knees” are indicative of a problem elsewhere. Picture a factory with three employees who need to perform different tasks in order for the factory to run efficiently. If two of the employees neglect their job duties, the remaining employee has to perform tasks that aren’t in the original job description. This means the factory would not run as efficiently as possible and, eventually, the overworked employee would complain to management. If only the other two employees would buckle down, the problem would be solved.
In the factory of the human musculoskeletal system, the employees can be considered the hip, knee and ankle. In the case of bad knees, the hips and ankles may lack strength and mobility. The muscles in the feet and core may also not be functioning properly. If any element in that chain is off, your knees may suffer. So do these two exercises to put everybody to work.

Single-Leg Romanian Deadlift

Stand on your left foot with the left knee slightly bent. Keeping your hips level, bend forward as far as you can while maintaining a straight line from head to your heel. Do as many repetitions as possible without letting your knee cave inward, then switch sides. Do two to three sets.

Heel-Unsupported Mini-Squats

Stand on the edge of a step, your weight in the ball of one foot. Let your heel sink down and pause for a second straight-legged. Then, keeping your heel down and making sure your knee doesn’t cave inward, do a mini squat by bending your knee and pushing your hips back. Repeat on the other side for 12 to 20 reps for two to three sets.

About the Expert

Scott Lynn, PhD, associate professor of kinesiology at California State University in Fullerton, Calif.

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Should I Stop Exercising Because of My Lower Back Pain?

Filed under: Advice — Fall into My Eyes @ 11:45 pm
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Should I Stop Exercising Because of My Lower Back Pain?
Mar 23, 2012 | By Brian Sabin
GOT ACHES? A combination of foam rolling and light active stretching can help you recover faster.
Photo Credit iStockPhoto.com
“I’m having lower back pain. Do I have to stop training, or can I work around the injury?”

-Carl P., San Antonio

THE ANSWER

Here’s the thing about back pain: Many times, your back isn’t the issue. The pain is often the result of weakness somewhere else in your body. So your best option is to stay active — even if it’s only at a low intensity — to try and address your problem. I rarely have someone cease working out because of back pain, because doing some type of exercise will help him feel better in both the short and long term.
When you’re first dealing with back pain, a simple mix of foam rolling and light activity will improve blood flow throughout your body, nourishing your muscle tissues and releasing endorphins that help you feel better. Try these two exercises to test the waters and see if you’re capable of doing more. If the pain persists, see your doctor.

HIP RAISE

Lie on your back with your knees bent and your feet flat. Lift your hips until your body forms a straight line from your shoulders to your knees. Hold for 5 seconds, and return to the starting position. Perform two or three sets of 10 to 12 reps, resting for 30 to 60 seconds between sets.

HIP FLEXOR STRETCH

Kneel on your left knee, squeeze your left glute and brace your abdominal muscles while keeping your body upright. Then reach up with your left hand as high as you can and bend slightly to the right. Reach out and back with your right hand, and turn toward the right. Hold this stretch for 30 seconds. Then repeat on your other leg. Perform five reps on each side.

ABOUT THE EXPERT

Mike Robertson, C.S.C.S., is the co-owner of Indianapolis Fitness and Sports Training.

 

How Do I Get Rid of My Cellulite?

Filed under: Advice — Fall into My Eyes @ 11:39 pm
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How Do I Get Rid of My Cellulite?
Posted by abornstein | May 16, 2011
Editor’s Note: This is part of a series called, “One GREAT Answer.” Each week we ask our readers what they want to know, and take their questions to the world’s smartest experts.
How do I get rid of my cellulite? -Jen, Shelby, Ohio Forget special creams or miracle pills. While some women are genetically more likely to have cellulite in certain spots, resistance training is a proven way to eliminate it—no matter how impossible it may seem. Cellulite is simply fat that is dimpled, says Rachel Cosgrove, C.S.C.S., author of The Female Body Breakthrough. The reason it looks worse is because it reflects a higher percentage of body fat. So if you’re intent on changing the way you look then you need to make sure you build new muscle and lose fat. After all, it’s not your weight that creates cellulite, which is why you might be happy with the number on the scale but not your appearance in the mirror.
The good news is that you only need to visit the gym two or three days a week for visible results, says Cosgrove. The secret: Make sure your workouts focus on compound (multi-muscle) movements. These exercises will help you add muscle, which will increase your metabolism and burn off the fat on those stubborn, cellulite-prone areas. Combine that with a diet that focuses on lean protein (chicken, fish, eggs), vegetables, fruit and lots of water and you will see results.
A great compound exercise that will help you see instant results is the step-up, suggests Cosgrove, who owns Results Fitness, one of the top fitness facilities in America.This exercise will challenge your glutes and hamstrings—the area where most women have cellulite. Not only will this help you build long and lean muscles, but it will also help you burn more fat for the look you desire.
Here’s how to do it: Hold a dumbbell in each hand, and lift your right foot and place it on a bench that is at knee height. Then, push your body up by driving through the heel of your right leg. Without using your left leg, press your body up and onto the step so your right leg is straight and your other foot hangs off the bench. Lower your body under control and return to the starting position. Perform 8 to 10 repetitions on your right leg, and then switch legs and repeat. If this is too hard, simply perform the same movement but without dumbbells
Read this article and see an instructional video @ http://www.livestrong.com/blog/blog/how-do-i-get-rid-my-cellulite/
 

What Can I Do to Fix Shin Splints?

Filed under: Advice — Fall into My Eyes @ 11:34 pm
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What Can I Do to Fix Shin Splints?
A short yoga routine helps this persistent pain that plagues many runners.
 “I’m a runner and I suffer from shin splints. What stretches can I do to alleviate the pain?”

-Thomas Piel, Reichenwalde, Germany

The Answer

Shin splints are an irritation of the muscles and connective tissues that attach to the shinbone. The pounding of running stresses the tissues along your tibia, and if the amount of stress is greater than the runner’s ability to recover, pain results. The condition is an example of how important recovery is for improvement in sports — we must give the body time to grow stronger to make gains.
If your shins are sore from pounding the roads, trails or treadmill, try three simple yoga poses.

1. Legs Up the Wall

Sit about 6 inches away from a wall with your left side facing the wall. Swing your legs up onto the wall, laying your head and shoulders flat on the floor. Spend about 10 minutes in this position, allowing the muscles in your legs (especially your lower legs) to relax. If the position is too intense, try the legs-to-the-coffee-table pose, where you rest on your back on the floor with your calves on top of a sofa or low table.

2. Hero Pose

Kneel on the floor with your feet flat and toes pointing behind you. Sit back so that your butt rests on your heels. You’ll feel a big stretch along your tibialis muscles and the tops of your feet. Breathe deeply into the areas where you feel sensation. Hold for 30 seconds to a minute. As you grow more comfortable with the pose, you can increase the time.

3. Tree Pose

This is a simple, single-legged balance pose that helps build strength in your lower legs, helping you to avoid future shin splints. Stand with both feet on the floor about shoulder width apart. Shift your weight into your left foot and lift your right leg. Turn the leg and place your right foot against your left leg, wherever you can comfortably position it: on the calf or the inner thigh, but never against your knee. Lift your hands upward, or keep them at your sides for balance. Hold the position for five to 10 breaths, then repeat, standing on your opposite leg.

About the Expert

Sage Rountree is a yoga instructor, a USAT-certified endurance sports coach, and the author of several books on yoga for athletes, including “The Runner’s Guide to Yoga.”

Read more: http://www.livestrong.com/article/555852-one-great-answer-what-can-i-do-to-fix-shin-splints/#ixzz21em1mBkw

 

What’s the single best abs exercise?

Filed under: Advice — Fall into My Eyes @ 11:27 pm
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What’s the single best abs exercise?
Posted by SarahMetzger | March 28, 2011 on LiveStrong.com
“While there’s no single-best abs exercise, crunches don’t work as well as most people think,” says John Romaniello, a strength coach and the owner of romanfitnesssystems.com. In fact, neither do leg lifts or Swiss ball situps. The reason: They don’t challenge your ability to stabilize your body weight against gravity. Exercises that force you to brace your spine and pelvis activate more muscle fibers than any type of crunching movement, which helps build the definition you desire, adds Romaniello. The most common stabilization exercise is the plank, where you position yourself in a pushup position, but place your weight on your forearms instead of your hands. Holding this position for 1 minute will work your abs more than you think (almost 66 percent more than crunches, according to research). But if you really want to carve your core, try reducing your stability by raising one arm, one leg—or both—and holding the plank position for 30 to 60 seconds. Just make sure you don’t allow your core to move or rotate (that’s cheating). While this will challenge your muscles, remember the old adage that abs are made in the kitchen. So it doesn’t matter how hard you train them if you don’t watch your diet.
Read more: http://www.livestrong.com/blog/blog/what-u2019s-single-abs-exercise/#ixzz21ekSlptf
 

Sun Sends Out Mid-Level Solar Flare

Filed under: Check it out! — Fall into My Eyes @ 11:23 pm

Sun Sends Out Mid-Level Solar Flare

 

For images and an video visit http://www.nasa.gov/mission_pages/sunearth/news/News071912-M7.7flare.html

 

The sun emitted a mid-level solar flare on July 19, 2012, beginning at 1:13 AM
EDT and peaking at 1:58 AM. Solar flares are gigantic bursts of radiation that
cannot pass through Earth’s atmosphere to harm humans on the ground, however,
when strong enough, they can disrupt the atmosphere and degrade GPS and
communications signals.

The flare is classified as an M7.7 flare. This
means it is weaker than the largest flares, which are classified as X-class.
M-class flares can cause brief radio communications blackouts at the
poles.

Increased numbers of flares are currently quite common, since the
sun’s standard 11-year activity cycle is ramping up toward solar maximum, which
is expected in 2013. It is quite normal for there to be many flares a day during
the sun’s peak activity.

Updates will be provided as they are available
on the flare and whether there was an associated Earth-directed coronal mass
ejection (CME), another solar phenomenon that can send solar particles into
space and affect electronic systems in satellites and on Earth.

 

Cassini Finds Likely Subsurface Ocean on Saturn Moon

Filed under: Check it out! — Fall into My Eyes @ 11:19 pm
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Cassini Finds Likely Subsurface Ocean on Saturn Moon

See artist’s concept of a possible scenario for the internal structure of
Titan, as suggested by data from NASA’s Cassini spacecraft @ http://www.nasa.gov/mission_pages/cassini/whycassini/cassini20120628.html

PASADENA, Calif. — Data from NASA’s Cassini spacecraft have revealed Saturn’s moon Titan likely harbors a layer of liquid water under its ice shell.

Researchers saw a large amount of squeezing and stretching as the moon orbited Saturn. They deduced that if Titan were composed entirely of stiff rock, the gravitational attraction of Saturn would cause bulges, or solid “tides,” on the moon only 3 feet (1 meter) in height. Spacecraft data show Saturn creates solid tides approximately 30 feet (10 meters) in height, which suggests Titan is not made entirely of solid rocky material. The finding appears in today’s edition of the journal Science.

“Cassini’s detection of large tides on Titan leads to the almost inescapable conclusion that there is a hidden ocean at depth,” said Luciano Iess, the paper’s lead author and a Cassini team member at the Sapienza University of Rome, Italy. “The search for water is an important goal in solar system exploration, and now we’ve spotted another place where it is abundant.”

Titan takes only 16 days to orbit Saturn, and scientists were able to study the moon’s shape at different parts of its orbit. Because Titan is not spherical, but slightly elongated like a football, its long axis grew when it was closer to Saturn. Eight days later, when Titan was farther from Saturn, it became less elongated and more nearly round. Cassini measured the gravitational effect of that squeeze and pull.

Scientists were not sure Cassini would be able to detect the bulges caused by Saturn’s pull on Titan. By studying six close flybys of Titan from Feb. 27, 2006, to Feb. 18, 2011, researchers were able to determine the moon’s internal structure by measuring variations in the gravitational pull of Titan using data returned to NASA’s Deep Space Network (DSN).

“We were making ultrasensitive measurements, and thankfully Cassini and the DSN were able to maintain a very stable link,” said Sami Asmar, a Cassini team member at NASA’s Jet Propulsion Laboratory in Pasadena, Calif. “The tides on Titan pulled up by Saturn aren’t huge compared to the pull the biggest planet, Jupiter, has on some of its moons. But, short of being able to drill on Titan’s surface, the gravity measurements provide the best data we have of Titan’s internal structure.”

An ocean layer does not have to be huge or deep to create these tides. A liquid layer between the external, deformable shell and a solid mantle would enable Titan to bulge and compress as it orbits Saturn. Because Titan’s surface is mostly made of water ice, which is abundant in moons of the outer solar system, scientists infer Titan’s ocean is likely mostly liquid water.

On Earth, tides result from the gravitational attraction of the moon and sun pulling on our surface oceans. In the open oceans, those can be as high as two feet (60 centimeters). While water is easier to move, the gravitational pulling by the sun and moon also causes Earth’s crust to bulge in solid tides of about 20 inches (50 centimeters).

The presence of a subsurface layer of liquid water at Titan is not itself an indicator for life. Scientists think life is more likely to arise when liquid water is in contact with rock, and these measurements cannot tell whether the ocean bottom is made up of rock or ice. The results have a bigger implication for the mystery of methane replenishment on Titan.

“The presence of a liquid water layer in Titan is important because we want to understand how methane is stored in Titan’s interior and how it may outgas to the surface,” said Jonathan Lunine, a Cassini team member at Cornell University, Ithaca, N.Y. “This is important because everything that is unique about Titan derives from the presence of abundant methane, yet the methane in the atmosphere is unstable and will be destroyed on geologically short timescales.”

A liquid water ocean, “salted” with ammonia, could produce buoyant ammonia-water liquids that bubble up through the crust and liberate methane from the ice. Such an ocean could serve also as a deep reservoir for storing methane.

The Cassini-Huygens mission is a cooperative project of NASA, the European Space Agency and the Italian Space Agency. The mission is managed by JPL for NASA’s Science Mission Directorate in Washington. DSN, also managed by JPL, is an international network of antennas that supports interplanetary spacecraft missions and radio and radar astronomy observations for the exploration of the solar system and the universe. The network also supports selected Earth-orbiting missions. Cassini’s radio science team is based at Wellesley College in Massachusetts. JPL is a division of the California Institute of Technology in Pasadena.

For more information about the mission, visit: http://www.nasa.gov/cassini and http://saturn.jpl.nasa.gov .

 

 
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