Improve Your Sport Climbing and Bouldering With Warm-Up Exercises

Résultat de recherche d'images pour "Warm-Up Exercises"While studies have demonstrated that static stretching prior to athletic activity can actually hinder performance, a thorough warm-up routine using appropriate pre-climbing exercises can lead to improved performance and prevent injuries, too. Learn training exercises to incorporate into your climbing or bouldering warm-up period. Then, discern how your body type dictates the structure and length of your climbing warm-up exercises.

Begin With Light Aerobic Exercise

Though sport climbers and boulderers often complain about walking even small distances to a climbing area, a relatively easy warm-up hike is probably the best start to any climbing day, in terms of priming muscles for top performance. If the crags or boulders have little or no approach, consider jogging in place or taking a five to 10-minute stroll to start warming the muscles and increasing blood flow prior to engaging in more climbing-specific exercises.

Specific Climbing/Bouldering Warm-Up Exercises

After a light aerobic warm-up period, sport climbers and boulderers should move into performing more climbing-specific warm-up exercises prior to attempting any challenging sport climb or boulder problem. Appropriate climbing and bouldering warm-up exercises include the following:

  • Several sub-maximal sets of pull-ups or assisted pull-ups, starting with low reps and increasing reps with each set, but never pushing into feelings of pain or real exertion;
  • Light finger and hand exercises, such as dead hangs, that are appropriate to your climbing ability level; and
  • Other climbing-related dynamic flexibility exercises that mimic climbing movements in a controlled fashion, such as standing by the rock and kicking the legs out to the side increasingly higher.

You can perform the above exercises prior to ever actually bouldering or climbing a sport route, or in conjunction with starting your climbing day. If you choose the latter, start with one or more (preferably already familiar) sport climbs or boulder problems of a very or relatively easy grade level for you, so that you can climb in a controlled, relaxed fashion while you warm up.

As you climb, focus on stretching out the body on the rocks, moving the limbs and fingers through their full range of motion. You can stop on bigger holds and do a few pull-ups or assisted pull-ups or dead hangs, and also work the fingers into a crimp position and back to open-handed position a few times. Don’t forget to engage your legs and core while warming up as well.

Learning Your Body’s Warm-Up Routine

Experiment to discover the climbing or bouldering warm-up exercises and routine that works best for you. Some climbers warm up faster than others – often those who experience their peak performance on difficult projects on their first or second attempts of the day. Other climbers may need four or five warm-up climbs of increasing difficulty, including one attempt on their project, before their body is ready for peak performance.

Figure out what your body needs in terms of a climbing/bouldering warm-up routine by paying attention to what happens when you shorten or lengthen your warm-up period, as well as when you vary the difficulty of the exercises/warm-up climbs you choose. Gradually, you’ll come to learn what works best for your body, and then, you can start every climbing or bouldering day knowing what you need to do to achieve top climbing or bouldering performance.

Warm Up to Improve Sport Climbing and Bouldering Performance

While all climbers should follow the general guidelines of light aerobic exercise followed by more climbing-specific warm-up exercises, aim to develop your own individual warm-up routine for top performance and injury prevention. Once you’ve established an optimal warm-up routine, you’ll be able to recognize with more ease those days when you’re not recovered enough to climb – if the warm-up exercises feel much harder than usual, it’s probably best to wait until another day.

Shark Liver for Vitamin A Industry: Early 20th Century Health Solution

Résultat de recherche d'images pour "Shark Liver"Scandinavian fishermen have used shark liver oil since the 16th century and is written about by Spanish, Swedish, Norwegian, Chinese and Japanese peoples. A folk remedy for centuries, shark liver oil is a rich source of a variety of nutrients, including vitamins A, D and E, as well as the Omega-3 fatty acids EPA and DHA. The vitamin A content is 30 % higher then that of cod liver oil.

Uses

The shark liver oil has been used for decades to promote wound healing and as a general remedy for conditions of the respiratory tract and the digestive system. It appears as a fatty yellow to brown oil. This liver oil, from the cold-water sharks, is a by-product. Sharks have large livers, equal to a quarter of the total body weight, which in turn produces vast qualities of the oil. The shark meat and fins are used for other purposes throughout the world.

Shark Industry in Florida

In the first half of the twentieth century, the shark liver oil supplied Vitamin A which was essential for the general public. Along the eastern coast of Florida, in the area known as Salerno, 25 miles north of West Palm Beach, the shark industry was dominate in the 1930s. A large business, named Shark Industries – Fisheries, Inc., worked out of the St. Lucie River and Inlet to the Atlantic Ocean.

Charles L. Mooney, the owner, supplied much of the needed shark liver oil, along with the outer skin hide of the sharks. These raw materials were shipped off to various processing plants. One of the largest and well known tannery for the shark hide was the Newark Tannery Company in New Jersey. It tanned the shark hides which were then produced into sturdy leather products.

Borden Milk Company and Sharks

In the 1940s shark liver oil supplies which had also came from Asia and Scandinavian nations was cut off due to World War II. To boost supplies, the American Borden Milk Company purchased the Shark Fisheries, Inc. of Salerno to expand the production of this needed oil. Borden was using the shark liver oil to fortify their milk products.

From the time in the 1930s when 10 to 20 sharks were caught off the coast of Salerno to 60 or more sharks per day caught under the Borden Milk Company direction, the expansion was tremendous. The additional new equipment to the plant also allowed the processing of a 1,000 pounds of shark liver within ten minutes.

Shark Repellent

Another new by-product was shark repellent developed by Stewart Springer, called ‘Shark Chaser’, which proved very useful to military personnel over open waters during World War II. Mr. Springer, who worked for the Borden Milk Company during the 1940s, was a well-known shark expert from the late 1930s until his death in 1991.

Synthetic Vitamin A

However, by 1950s, the Florida-based shark industry run by Borden Milk Company had to close down. The new production of shark liver oil from the Japanese company, Nipponese, provided the oil at a much lower cost. With the new development by scientists for an inexpensive synthetic vitamin A and D in 1947, the need for shark liver oil became less.

Brief Decline of Sharks Off Florida Coast

During this time of the 1940s, it appeared the local waters off the coast of Salerno, just north of West Palm Beach, were being ‘fished out’, less and less sharks were in the area. The result was an estimated lost of over 100,000 sharks in about 20 years. The hunting of sharks to help control their populations would not pick up again until the 1960s after their populations had a sizable increase. However, for a 20-plus span of years, the fishing for the wide variety of sharks to supply America with vitamin A and other products was a huge and profitable business.

Effects of Agent Orange and Vitamin D Worthy of Investigation

Résultat de recherche d'images pour "Agent Orange"Agent Orange was widely used in Vietnam as a defoliant and much of it was contaminated with extremely toxic dioxin compound. It is the dioxin in Agent Orange that has led to many health problems for Vietnam veterans. Among these are prostate cancer, pancreatic cancer and Parkinson’s disease. At the same time, other studies have shown a link between low levels of Vitamin D and many types of cancers including cancer of the prostate and pancreas. Additionally, recent research suggests that there may be a link between low levels of Vitamin D and Parkinson’s disease.

The United States Department of Veterans Affairs currently lists prostate cancer, respiratory cancers, multiple myeloma, type II diabetes, Hodgkin’s disease, non-Hodgkin’s lymphoma, soft tissue sarcoma, chloracne, porphyria cutanea tarda, peripheral neuropathy, chronic lymphocytic leukemia as being presumed to be caused by exposure to Agent Orange if the veteran had service in and around Vietnam . Additionally, the Veterans Administration recently added B cell leukemias, Parkinson’s disease and ischemic heart disease among the presumptive diseases caused by exposure to Agent Orange.

Vitamin D as a Preventative

U.S. Department of Veterans Affairs should look into the use of Vitamin D supplements as a way to reduce the effects of Agent Orange. If a link is found, this may be a way to improve the health of veterans, increase quality of life and reduce costs. The evidence in favor of Vitamin D as a preventive is very strong. There is research linking low levels of vitamin D and the onset of both Type 1 and Type 2 diabetes as shown by American Journal of Clinical Nutrition. Additionally, it has also been shown that people with a vitamin D deficiency have higher glucose levels, increased risk of insulin resistance, hypertension and even abdominal obesity. Other reasons to avoid a vitamin D deficiency include a higher risk of stroke, heart attacks, heart failure death related to heart failure.

There is also evidence that higher levels of Vitamin D are associated with lower levers of Parkinson’s disease as published in the Archives of Neurology. One of the effects of Parkinson’s is that there is a higher likelihood of falling and thus breaking bones, including the hip bone. Other studies have shown that higher levels of Vitamin D results in fewer broken bones and higher lower body strength as published in The New England Journal of Medicine. Additional research has shown a positive effect of higher levels of Vitamin D to be associated with lower incidents of prostate and pancreatic cancer.

Vitamin D as a Potential Money Saving Supplement

One of the concerns by some US Senators, including Vietnam Veteran James Webb have questioned the wisdom of adding several age related ailments to the presumptive list of diseases caused by Agent Orange. The additional cost is estimated to be in excess of $40 billion dollars over 10 years. (Air Force Times)

At the same time, a group of Canadian and US scientists have concluded that if Vitamin D deficiency could be eliminated in Canada that it would save Canadians over $14 billion dollars annually according to an article published in the Journal Molecular Nutrition and Food Research. If the same level of cost savings could be achieved in the U.S. it could potentially save the American people over $140 billion and some of that savings would be manifest in taxpayer funded medical care such as the VA along with Medicaid and Medicare.

While there is still ongoing research, the vast majority of all research shows that a vitamin D deficiency can lead to numerous health concerns for everybody from children to senior citizens. Accordingly, using supplements to increase the amount of vitamin D in the body seems to make good sense and good cents.

Using Exercise to Help Manage Type 1 and Type 2 Diabetes

Résultat de recherche d'images pour "Diabetes"Regular exercise can help diabetics, with either type 1 or type 2 diabetes, control their weight and lower their blood sugar level. Exercise also lowers the risk of heart disease, a condition that is common in people who have diabetes.

Regular exercise benefits overall health by improving blood flow and reducing blood pressure. It decreases insulin resistance, even without weight loss.

Type 1 and Type 2 Diabetes

Diabetes mellitus, usually referred to just as diabetes, is a group of metabolic diseases in which the sufferer has high blood sugar. This produces the classical symptoms of diabetes: polyuria, which is frequent urination; polydipsia, which is increased thirst; and polyhagia, which is increased hunger.

Diabetes is caused by a problem in the way your body makes or uses insulin. Insulin is needed to move blood sugar, glucose, into cells, where it is stored to be used later for energy. Insulin is a hormone that is produced by special cells, called beta cells, in the pancreas. The pancreas is an organ that lies in the stomach and which is connected to the small intestine at the duodenum.

In type 1 diabetes, the beta cells in the pancreas produce little or no insulin. Due to the insufficiency of insulin, glucose builds up in the bloodstream rather than being moved into the cells.

In type 2 diabetes, the body does not respond correctly to insulin, a condition known as insulin resistance. Insulin resistance means that fat, liver, and muscle cells do not respond normally to insulin, meaning that the glucose builds up in the bloodstream rather than being moved into the cells.

The build-up of glucose in the bloodstream is known as hyperglycemia.

In both types of diabetes, glucose in not moved from the bloodstream to the cells, so it is not available for the body to use for energy.

Benefits of Exercise for Diabetics With Type 1 and Type 2 Diabetes

Regular exercise is important for everyone’s health, but especially so for diabetics. Regular aerobic exercise has two main benefits for diabetics. Firstly, it lowers the level of blood sugar. Secondly, it helps burn excess calories to help with weight management.

Regular exercise benefits overall health by improving blood flow and reducing blood pressure. It decreases insulin resistance, even without weight loss.

Exercise also increases the body’s energy level, lowers tension, and improves the ability to handle stress.

Guidelines for Diabetics Adopting an Exercise Program

People with diabetes should follow these guidelines when they adopt an exercise program:

  • Check with their doctor before starting an exercise program
  • Ensure they have the right footwear
  • Pick an exercise program that matches their current fitness level
  • Exercise regularly, preferably at the same time every day, but at least 3 or 4 days a week
  • Monitor their blood glucose levels before and after exercising
  • Always have a fast-acting carbohydrate food with them, in case their blood glucose levels get too low during or after exercise
  • Wear a diabetes identification bracelet
  • Carry a mobile phone to use in case of emergency
  • Drink extra non-sugary fluids before, during, and after exercise
  • Modify their diet and medication to maintain their blood glucose levels when changing the intensity or duration of their exercise program

Types of Exercise for Diabetics

Diabetics with either type1 or type 2 diabetes should adopt a regular aerobic exercise program. This could be walking, jogging, aerobic dancing, or cycling. For diabetics with nerve problems in their feet or legs, swimming, cycling, rowing, or chair exercises may be more appropriate.

As well as aerobic exercise, diabetics with type 1 or type 2 diabetes should also engage in a flexibility program, such as yoga or stretching, and strength training exercises.

The Best Vitamins and Herbal Supplements for Stress

Résultat de recherche d'images pour "Stress"Safe and natural dietary supplements can strengthen the immune and nervous systems, fortifying the body against all forms of stress. The B complex vitamins for example, are known as the anti-stress vitamins. Herbs, such as ginseng, offer nerve and adrenal enhancement. Although taking herbal supplements and vitamins for stress will not solve foundational problems, it will supply the much needed nutritional support that the body requires.

The B Complex Vitamins for Stress

The B complex vitamins are some of the best vitamins for stress. Each has its own specific role in the body, yet the entire group of nutrients is needed for a healthy nervous system. Taking natural dietary supplements containing all of the B vitamins at once is most beneficial, as they often work in synergy with one another. 100 mg per day of each of the B complex vitamins is a normal healthy dose. What functions are each necessary for, to help the body deal with stress and fatigue?

  • Thiamine supports cognitive function. It helps with energy production, and acts as an antioxidant in the body.
  • Riboflavin is needed for a healthy immune system, as it is used in the formation of antibodies. This B vitamin also helps to metabolize fats, carbohydrates, and proteins efficiently.
  • Niacin is needed for healthy blood circulation, a strong nervous system, and energy production.
  • Pantothenic acid is the anti-stress vitamin. It is needed for the production of antibodies, neurotransmitters, and adrenal hormones. It enhances stamina and energy.
  • Pyridoxine is involved in numerous processes, often working with other nutrients and enzymes. It is essential for nervous system health and proper brain functioning.
  • Methylcobalamin is necessary for preventing neurological deterioration.

Antioxidant Support to Naturally Reduce Stress

Other important natural dietary supplements for stress are nutrients which act as antioxidants. These compounds will protect cells from damage, which is so important, especially in cases of chronic stress. They neutralize free radicals in the body, preventing the oxidation of cells. Vitamin C is the main water-soluble antioxidant. Not only does it work against the destruction of free radicals, but it also supports adrenal gland function. Vitamin C is most effective when taken with bioflavonoids. A safe supplemental dose is 1,000 mg a day. As this vitamin is easily excreted from the body, it is alright to take more — the body will naturally eliminate what it cannot use.

Vitamin E is the main fat-soluble antioxidant. It offers powerful protection against the oxidation of lipids, thereby guarding cell membranes, which are composed of fats. It also enhances the immune system. 200 IU is a sufficient supplemental amount of this nutrient.

Natural Herbal Dietary Supplements

Almost any herb which tones the nervous system will naturally reduce stress. Nervine tonics will also supply the body with a readily-available source of nutrients. Chamomile, passion flower, and valerian will relax and soothe the nerves. Oats will nourish and fortify. Lime blossom will lower blood pressure and promote a state of calm. These herbs are most effective when taken as herbal tinctures or infusions.

Adaptogen herbs, which support adrenal function, are also effective for dealing with common symptoms of stress, such as fatigue and weakness. Ginseng is the most popular adaptogen. Licorice root is also effective, although it should be avoided in cases of high blood pressure.

Other beneficial herbal supplements include gotu kola, which combats fatigue and depression and has a stimulating effect on the nervous system, and ginkgo biloba, which enhances cerebral functioning and acts as an antioxidant in the body. Always consult a doctor before taking herbal supplements for stress, especially if on any type of medication.

Taking vitamins for stress or herbal supplements is a wonderful step towards healing the body from the negative effects of chronic stress and anxiety. Natural dietary supplements can be one facet of a safe, effective stress-reduction program, which also includes a healthy diet, exercise, and every day calming therapies.