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While the media is most concerned with inactivity, it seems that there is another alarming trend – extreme workout routines among recreational athletes. These recreational athletes push themselves too hard. They often weight lift with no rests between sets and no days offs. They also...

As most of us know exercising is a crucial part of staying healthy, along with eating a healthy diet. However, variety is key in both cases. You might love potatoes, but if you have those same type of potatoes every night they start to get...

Well if you've decided to really get serious about exercising and want to put on some muscle then you've probably thought about protein powders. Not because you know how they work, but because you always see them being sold at your gym and most guys...

Biking to Keep Active
While the media is most concerned with inactivity, it seems that there is another alarming trend – extreme workout routines among recreational athletes. These recreational athletes push themselves too hard. They often weight lift with no rests between sets and no days offs. They also compete in very dangerous races.

For example, one extreme race waiver contained the phrase “there are sections of the trail that travel along cliffs. If you’re not careful, you could fall to your death. Very few runners go the distance without taking one painful spills. Most runners take lots of them.” Needless to say, the participant in this race found the trail “so arduous and dangerous that she never did it again.”

Every athlete knows that it is important to push yourself. Work out enough that you may not fully recover between sessions.

To point, in late January, 13 Iowa football players were hospitalized with rhabdomyolysis. This ailment is often caused by intense physical exertion that releases muscle fibers into the bloodstream and can cause kidney damage.

Below are some points to ensure your workouts are not too “extreme,” which result in harm to your body. However, it is quite difficult, because training programs vary so much from one individual to the next.

  • Be sure to give yourself recovery time between weight sessions (this means between the actual weight reps as well as between weight training sessions) and heavy cardiovascular work outs.

 

  • If you feel super tired between sessions, you are probably over-training, so you will need to take a day or two off. Eventually, the over-tiredness can turn into depression.

 

  • Keep a diary detailing your training regime and how you feel after a workout. This will allow you to be better in tune with your emotions.

 

  • If you are training towards a goal (i.e. a marathon), it’s perhaps better to work out with a coach rather than a friend. A coach will know what is appropriate and safe for your body, whereas a friend may push you too hard, or not enough. Of course, if your friend happens to also be a former athlete in the area of your athletic pursuits, I guess you’re set! For more information on the benefits of working out with a coach, visit the article Do I Need a Fitness Coach?.

Exercise capacity is defined as the measure of how hard you are able to work out. This is greatly connected with mortality and how long a person will live. Although your exercise capacity naturally depletes with age and the conditions sometimes brought on with age, with regular exercise you can considerably counteract the loss of aerobic capacity.

My grandfather is a great example of an elderly person with a good exercise capacity. Having the responsibility of a dog, my 86 year old grandfather takes his pet on walks 3 times a day. This keeps his body and bones strong for his age, and helps his overall health, in turn lengthening his life.
As you age it is suggested you go from more intense workouts to slower exercises. For example at age 20 you should be able to life heavy weights, and bike uphill, but at age 70 it is only recommended you be able to brisk walk. By the time you’ve hit 80, the exercise decreases to light yard work, for example raking.

A study published in August 2010 showed that it is never too late to start exercising. In the study, 5314 males from the age of 65 to 92 participated in exercise testing at hospitals between 1986 and 2008. Each person was tested on a treadmill and in MET’s (Metabolic Equivalent of Task), which is the measurement of the intensity of aerobic exercise.

After 8 years of follow up, 2137 of the participants died. In those who died, the average exercise capacity was 5.3 METs, while in those still living the average exercise capacity was 6.3 MET’s. For each MET increase there was a 12 percent reduction in the risk of death. In participants with a MET level more than 9.0 had a death risk lowered by 61%.

1.Sprains – Sprains, which are injuries to the ligaments occur when the ligament is suddenly stretched past its limit, causing it to deform or even tear. To prevent strains make sure you warm up and stretch joints (don’t stretch too far) to increase strength and range of motion.

2.Strains – Strains are injuries to muscle fibers or tendons. Tendons work by holding the muscles to the bones. Strains can be caused by over-stretching or overusing a muscle, causing tears in the muscle fibers. When participating in any physical activity, make sure you warm up properly then stretch. Avoid any bouncing movements while stretching as this may cause strains or muscle pulls.

3.Stress fractures – Stress fractures can be avoided by completing a proper warm up which includes stretching, and a proper cooldown. Make sure to warmup and cooldown all parts of the body. Remember that rest is very important and try not to put too much stress on one body part.

4.Cramps Cramps aren’t necessarily an injury, but they are very common, and definitely cause problems with athletic performance. A cramp is often brought on during moments of physical exertion. They can be very painful, and can form in many parts of the body. Cramps can cause an athlete to have difficulty breathing, walking, or a variety of other things that limit performance. To prevent a cramp try to drink plenty of fluids, as cramps can be cause by dehydration. Also, make sure you have warmed up and stretched before exerting your body. To relieve a muscle cramp try to drink more water, rest, apply an ice pack to the muscle, and follow this up with light stretching. Avoid massaging the muscle.

DoctorSolve Healthcare Solutions Inc., a Canadian Internet-based pharmacy intermediary (license #BC X23), offers low cost, long-term prescription drugs. A professionally registered pharmacist fills all Canadian prescriptions. A certified member of the Canadian International Pharmacy Association, DoctorSolve is ranked as one of the best online Canadian pharmacies .

For more information on how to order Canada drugs safely and securely call 1-866-732-0305 or visit https://www.doctorsolve.com/ – a trusted and reliable Canadian online pharmacy since 1999.

As most of us know exercising is a crucial part of staying healthy, along with eating a healthy diet. However, variety is key in both cases. You might love potatoes, but if you have those same type of potatoes every night they start to get boring and you don’t want them anymore. The same is true for exercise. If you don’t vary your routine then you can become bored and just give up. Also, by staying to a fixed routine your muscles become used to doing the same thing over and over again, much like muscle memory.

The idea of switching your routine is used very frequently with many successful workout tapes and guides. If you can’t think of one of the tops of your head just remember P90X. The same concept is used in P90X, they call it muscle confusion. It focuses on varying the routine so your muscles don’t adjust to one routine. This way your muscles are challenged and you can actually work more efficiently.

Also, something to remember is that you shouldn’t focus on the same muscle groups every day. Try to switch up your workout so you give specific muscle groups 2 days to rest. For example, if you worked out your arms and back one day do your core the next day. Then the day after your core works your legs. This lets your muscle groups rest and repair.

Well if you’re sitting there not knowing what you can do to vary up your routine don’t worry. There are different types of exercises you can do. If you love running, that’s great, but try to do some strength training as well.

Aerobic exercise can feature a vast number of exercises.

Jogging, for example, is angm-running aerobic exercise. The main goal of aerobics is to get your heart to really start working. By doing this the amount of oxygen in your blood will improve. Also, exercise has been known to release things like endorphins which are your bodies natural painkillers.

Additionally, your immune system should receive a boost and your blood will pump much more efficiently. Also, you will begin to see an increase in your overall stamina.
Interval training has been proven to condition your heart and burn fat more efficiently than just jogging or walking. Try some sprints with gentle recovery periods. You will notice you will be saving more time by doing interval training, but still see results. Interval training is also a great way to really improve your cardiovascular fitness and fat-burning abilities. Next is my personal favorite type of training, strength training.

Make sure you include some sort of strength training into your normal exercise program. The goal is to really exhaust your muscles. Right to the point when you can feel your muscles screaming to stop, but you’ve just got to pump out one more rep. Don’t hurt yourself doing this though, waiting for injuries to heal isn’t fun.

Finally, young lady thinking about how to make exercise a habitwe move onto core exercises. These are probably my worst area of fitness. I personally have never liked core exercises, but that probably has something to do with the fact that I’ve never really had good core muscles. However, core muscles are probably some of the most important muscles to work. They provide the building blocks for movement and help protect parts of your body. Also, building core muscles can help increase your balance and stability, for all you sports fans or the extra clumsy.

Exercising regularly is key to keeping one healthy. Many people don’t remember that and I think that’s why they don’t get motivated. If you want to have abs then go workout. It won’t just magically happen overnight. You need to be determined, you need to want it, you need to stay focused. Working out isn’t easy, but it definitely can be fun. Try to enjoy yourself. Find someone to go to the gym with. This might help keep you going back to the gym and staying on track.

If you’re still not convinced how about these reasons why exercise can improve your health.

  1. Lower your blood pressure
  2. Helps prevent and fight off colds
  3. Manage arthritis
  4. Lower your risk of heart disease
  5. Helps cure insomnia
  6. Fight depression
  7. Lower your risk of diabetes and reverse pre-diabetes
  8. Build strong bones
  9. Lose weight
  10. Reduces your risk of cancer
  11. Helps you think better
  12. Helps relieve chronic knee pain
  13. Increases your energy levels
  14. Slow down your aging process

DoctorSolve Healthcare Solutions Inc., a Canadian Internet-based pharmacy intermediary (license #BC X23), offers low cost, long-term prescription drugs. A professionally registered pharmacist fills all Canadian prescriptions. A certified member of the Canadian International Pharmacy Association, DoctorSolve is ranked as one of the best online Canadian pharmacies .
For more information on how to order Canada drugs safely and securely call 1-866-732-0305 or visit https://www.doctorsolve.com/ – a trusted and reliable Canadian online pharmacy since 1999.

Well if you’ve decided to really get serious about exercising and want to put on some muscle then you’ve probably thought about protein powders. Not because you know how they work, but because you always see them being sold at your gym and most guys with huge muscles taking them. Ever wondered how they work? Yes. Great.

In protein powders there is, obviously protein. Duh! Well as it turns out protein is very good for your muscles. In fact, protein helps build and repair muscles and bones, repairs body cells, provides energy, and controls a lot of the important processes within the body that have to do with metabolism.

Obviously, many people that work out and take protein powder use it for the building muscle part of the product however many people don’t realize that these people use it for the recovery too. Most athletes take the powder in protein shakes before and after a workout to ensure muscle development and muscle recovery. This can help the athlete work out longer and not feel as sore in the morning.

However, everyone should be aware that taking protein powder without working out can lead to some problems. Some people have had kidney and liver problems because they take a lot of the powder, but don’t actually work out and don’t drink enough water. This causes toxins to be released into your body which is obviously not good. Also, some people experience weight gain. Remember to work out at least 3 times a week if you’re taking protein powders on a regular basis.

DoctorSolve Healthcare Solutions Inc., a Canadian Internet-based pharmacy intermediary (license #BC X23), offers low cost, long-term prescription drugs. A professionally registered pharmacist fills all Canadian prescriptions. A certified member of the Canadian International Pharmacy Association, DoctorSolve is ranked as one of the best online Canadian pharmacies .

For more information on how to order Canada drugs safely and securely call 1-866-732-0305 or visit https://www.doctorsolve.com/ – a trusted and reliable Canadian online pharmacy since 1999.

Remember when you said you were going to exercise more this year to get in shape for summer? Did that exercise program somehow fade away?

“To get back on track with your exercise program, you only need 3 things,” says Joshua Klapow, Ph.D.

Information. You need to know what exercises to do.
Several organizations provide free exercise information: The American Heart Association (http://www.americanheart.org/), The President’s Council on Fitness (http://www.fitness.gov/), and the Department of Health and Human Services.

Motivation. You have to want to get back on track.
So what if you are losing interest? Here is a simple exercise to increase your motivation. Write down your answers to these questions:

If I don’t exercise:

  • How will I look this summer?
  • How will I feel this summer?
  • What will my health be like in 5 years?
  • How will my health affect my family and friends?

Most people find that writing these answers down helps to remind them of why they decided to exercise in the first place. It boosts their motivation.

Skills. You need to know how to change your habits.

Change your habits the SMART way:

  • Set a new exercise goal. Start fresh today with a realistic goal for the summer. It’s better to keep it easy at first. You can always get more difficult.
  • Monitor your exercise. Keeping track of what you are doing is going to help you actually do it. So grab that calendar, put it on the fridge and mark it down every time you exercise.
  • Arrange for success. Make it easy to exercise. If you plan to exercise in the morning, take your clothes out the night before. If you want to exercise on the way home from work, make sure your gym bag is packed and in the car.
  • Recruit a support team. The research clearly shows having others support you in your efforts will help you be a success. Ask friends and family to provide support.
  • Treat your actions. Reward yourself. Plan out how you are going to treat yourself for sticking with your new exercise goals.

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