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CrossFit: is it really the best exercise to lose weight in 2020?

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CrossFit

 CrossFit is a high-intensity workout that has displaced other classic exercises, but how far do its benefits go?

The CrossFit has been gaining popularity in recent years, although it is not practical as recently as commonly believed: born in 1995 from the hand of Greg Glassman, former coach of the Santa Cruz police in California (USA). Later, during 2001, Glassman expanded his functional training to higher levels, such as Marines and other US military.

Currently, there are an estimated 13,000 official CrossFit gyms worldwide, and those who practice it come to take it as a philosophy of life. It is a high-intensity training program where strength and resistance exercises vary every day, without rest between exercises, by “rounds”. It is what is known as “WOD”.

However, even though it might be reminiscent of typical HIIT or high-intensity training, is CrossFit effective for weight loss and weight loss? More than a few begin in these workouts with the aim of “getting in shape”, in addition to gaining muscle mass in some cases. However, it is not so simple.

Some experts remember that CrossFit workouts, despite being high intensity, are short, and it is possible that they will not exceed 150-200 kcal burned in a single session.

Yes, for the duration of the workouts it is a significant amount, but they are the same calories that would be burned walking between 30 and 40 minutes at a moderate pace. And the situation worsens if we remember that you need to burn around 3,500 kcal on average to lose half a kilogram of fat.

CrossFit is an acceptable form of body recomposition, but there are more than a few individuals who do not see the number of the scales decrease after a few weeks of training: in this type of training, you usually lose fat and gain muscle relatively simultaneously. Therefore, the shape will be improved but total body weight will not be lost.

CrossFit and weight loss

However, a study published in 2013 in the Journal of Strength & Conditioning Research looked at the effects of CrossFit on aerobic fitness (endurance) and body composition. 23 men and 20 women participated in this study for 10 weeks. According to their results, in less than 2 months there was a loss of fat of 4.2% in men, and 3.4% in women, equivalent to 3 kg of fat in men and 2 kg in women, making it a significant result.

CrossFit

In another study of the same year, carried out by the Department of Kinesiology at Kansas State University, a HIFT-type training  – high-intensity functional training such as CrossFit –  was compared with a moderate-intensity training. And, according to their results, those who carried out HIFT-type training obtained better results with less time dedicated to physical exercise during the week. More for less, in short.

Later, in 2014, another study published in the Journal of Strength & Conditioning Research evaluated the adherence and motivation that CrossFit promulgates with respect to other types of physical exercise, and the importance this has on weight loss in general.

According to their results, after surveying 88 women and 56 men, it was concluded that CrossFit is capable of motivating enough to continue training in the long term, so the study suggested that the support system improves both adherence to physical exercise. such as general improvements in lifestyle, such as a balanced diet.

CrossFit and bodybuilding

On the flip side of the coin are individuals looking at CrossFit for a form of muscle gain as an alternative to typical classic weight lifting exercises. Whether it is due to wanting to improve strength, body aesthetics, or due to both factors, there are many who start this functional training with that idea in mind. And some studies back it up.

For example, a study published in Sports magazine analyzed the adaptations of new cross-fitters in just 8 weeks. And, according to their results, no great changes were detected in terms of body fat, but an increase of 1 kg of lean muscle was detected, a significant fact in such a short time.

As can be seen, it is a completely opposite result of the first study mentioned on fat loss, since in this case there was no such loss. On the other hand, a study published in Military Medicine in 2017 suggests that individuals who participate in CrossFit-type HIFT workouts suffer less hunger and need to eat less compared to traditional exercise programs.

But do you lose weight or not?

As can be seen, there are conflicting studies on the benefits of CrossFit regarding overall weight loss or fat loss in particular. Some suggest that it is a good system, and others think that this type of functional training is better in terms of muscle gain.

The reality is that many experts agree that CrossFit provides benefits at the level of general body recomposition.  Total weight is not lost significantly, but fat loss and muscle gain to be taken into account are achieved. However, these are relative data, because everything depends on the initial level of the “novice” in training, the intensity dedicated to it, and the number of weekly training carried out.

In the aforementioned studies, there are several limitations to take into account: they are done with few participants, and over a few weeks. In c any type of sport, the new initiates tend to lose fat and gain muscle mass significantly during the first period, which may well cover the first three months of onset.

Later, when the body gets used to the demands, the benefits of physical exercise diminish. CrossFit-type workouts are no exception: it is not a worsening in overall physical performance or a worsening of diet, but rather physiological adaptations to exercise and eating that any normal functioning human body must perform.

Therefore, although CrossFit does seem to have proven to be a good system for losing body fat in the case of newbies in the field, in the long term it is not the most efficient system.

Importance of physical activity

  • Health promotion: it has great benefits, regardless of obesity.
  • Prevention of weight gain: it is an aspect that has been studied a lot, both in children and adults.
  • Treatment of obesity and maintenance of the weight loss achieved.

 

In terms of health promotion, lower mortality has been widely seen, both in men and women. People who have a high level of physical activity have a 60% lower mortality rate than those who are sedentary and therefore have low physical activity, the same in men as in women. This was demonstrated in a study that spanned approximately 20 years, and which was adjusted for confounding factors, in which physical activity was found to decrease mortality, regardless of weight change and other variables that affect this index (1 ).

When the main causes of mortality in adults are analyzed and the effect of physical inactivity is compared, it is observed that, both in people of normal weight and in those who are overweight or obese, physical inactivity is the highest risk factor relative to death. In a follow-up of patients for 23 years, except those who initially had cardiovascular disease (who had a higher risk of dying than inactive patients), inactivity surpassed smoking, high blood pressure, hypercholesterolemia, and type 2 diabetes. Obese patients, the relative risk factors are very high compared to those without any of these conditions (2).

Physical activity and health

Physical activity prevents and improves the control of diseases such as diabetes, high blood pressure, and dyslipidemia, and, by controlling these three cardiovascular risk conditions, reduces the risk of coronary heart disease.

It also improves the lipid profile, since it increases HDL cholesterol and lowers triglycerides. Lowering LDL cholesterol is described in some studies, but not all. These changes in the lipid profile are observed in all people who undergo a physical activity plan or who manage to improve their activity, regardless of weight changes.

Exercise improves cardiovascular function, since it increases the efficiency in the use of O2, reduces the resting heart rate and improves the response to submaximal exercise; therefore, it improves the stress tolerance that a given exercise implies.

In addition, it is associated with less loss of bone mass in women, it prevents the excessive decrease in bone mass that occurs after menopause, thereby preventing osteoporosis.

The risk of colon cancer is 3 to 4 times higher in sedentary people compared to those who are physically active, as is the risk of breast cancer, which is 2.5 times higher.

Physical activity improves psychological well-being. There are many studies with psychometric tests that show that people who do more physical activity have a better psychosocial and physiological response to stress, better self-esteem, self-image and self-acceptance, better social insertion and better perspectives. Additionally, exercise helps control anxiety, irritability, fatigability, and decreased mood associated with diet.

Finally, exercise has been associated with a healthier eating habit and gives a feeling of better personal control. It is not known if people do it because the environment presses or guides them to acquire healthier behavior, or if there are physiological changes that alter eating behavior. Probably both conditions.

 

Physical activity and prevention of body weight gain

Cross-sectional studies, which are the most criticized, show that sedentary individuals have a higher BMI, but it is not known whether this is the cause or the effect of excess weight, that is, It is not known if sedentary lifestyle causes the increase in BMI or if obesity causes the person to be more sedentary (3,4,5).

Follow-up studies in adults, carried out by Rissanen, show that the low level of recreational physical activity predicts a weight gain of more than 5 kg over five years, which does not occur in those who have more recreational-type physical activity (6 ). Studies in children, with an evaluation of parameters such as television hours in relation to weight gain, have shown similar results.

The energy expenditure during exercise is maintained several hours after the end of the physical activity plan or movements, and there is an increase in post-exercise oxygen consumption; moreover, regular physical activity increases resting energy expenditure. This is controversial, but it is thought that physically active people would have a different body composition and, with the same weight, they would have a greater muscle mass and probably a lower percentage of fat mass.

 

Physical inactivity and relative risk of weight gain

In a follow-up of approximately thirteen years, it was observed how in men and women the low level of physical activity was associated with an increased risk of weight gain. The risk of gaining 13 kilos was 2.3 times higher in men and 7.1 times higher in women when they were physically inactive (7).

This monitoring has led to an increase in physical activity health plans from an early age, since the consequences of lack of exercise are alarming, especially in women.

Metabolic effects of regular physical activity Regular physical

activity conditions activation of the sympathetic nervous system that maintains the turnover of adrenaline before food restriction. For example, people who restrict their diet, but do not do physical activity and remain very sedentary, generally have a very low sympathetic tone, which is related to lower energy expenditure, less spontaneous physical activity, etc. In addition, they have an increase in the efficiency of the beta-adrenergic pathway in adipose tissue, with a greater capacity to deposit fat (8).

Furthermore, regular activity improves the ability to oxidize lipids. Kempen showed that from 12 weeks of exercise, in obese men and women, there is an increase in lipid oxidation from 38% to 58%, and the same has been found in other studies with marked fats and calorimetry. indirect (9).

In 1996, the group of Kempen and Saris, who have studied the effect of physical activity on metabolism in the Netherlands a lot, observed that with 30 minutes of exercise, at 60% of the maximum consumption of O2, the patient accustomed to exercise is capable burning 10 g fatter than the unaccustomed, that is, with the same exercise, the person who has the habit burns fatter (10 g more fat for 30 minutes). If this is extrapolated to weeks, months, and years, it has a significant impact (10).

 

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5 Reasons Why You Should Call A Chronic Pain Chiropractor

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5 Reasons Why You Should Call A Chronic Pain Chiropractor

Are you experiencing chronic pain that persists beyond your expected time frame and does not respond to any pain management performed by your doctors? Then, this might be the time to ask for help and assistance from our chronic pain chiropractors in Peak Potential Family Chiropractic – Houston Heights. We have a variety of chronic pain treatments using chiropractic services. If you are dealing with a lot of pain that has been happening for quite too long, get treated at Peak Potential Family Chiropractic – Houston Heights, the most trusted chiropractic clinic in Houston.

If we are talking about pain, we can classify it into intractable pain and chronic pain. Soldiers who have severe injuries from war are prone to intractable pain and need immediate pain management using morphine. Meanwhile, chronic pain happens to people who experience persistent pain that has been going on beyond the expected timeframe and cannot be stopped or does not respond to any typical pain management techniques. So what can we do about chronic pain? Chiropractic treatment has a specialized non-surgical method of treating chronic pains like spinal manipulation or adjustment. If you are still in doubt and having second thoughts about whether to ask for help from a chronic pain chiropractor, here are some reasons that you have to take note of.

Pain Management

Since chronic pain persists for a long time, it would be tough to handle using typical pain management. But with a professional chronic pain chiropractor on your side, a variety of chiropractic treatments can be done to ease the pain and restore the body’s function. Chronic pain symptoms such as inflammation and muscle tension can be treated through spinal manipulation. This treatment will ease the tension in your surrounding muscles since the body’s spine will be correctly adjusted, making the blood flow much flowy and in normal phase. 

Treating Chronic Neck Pain

Adults are very likely to have chronic neck pain due to over exhaustion and strenuous activities that require them to lower their heads for a long time. Luckily, chronic neck pains can be treated through chiropractic neck adjustment, specifically called cervical manipulation. This treatment method will loosen up the joints surrounding the cervical vertebrae in our neck. Through this, the chronic pain caused by muscle spasms, muscle strains, pinched nerves, and other factors will decrease. 

Therapeutic Exercises

One way to treat chronic pain is to have pain management and to indulge in therapeutic exercises. Recommended exercises from professional chronic pain chiropractors will alleviate chronic symptoms and underlying mechanical dysfunctions. Patients who are engaging in therapeutic activities are likely to increase mobility and reduce pain in the body.

Chronic Back Pain Treatment

Some patients experience chronic back pain, especially in the lower part of their back. This is an accurate indication of a spinal issue that needs immediate chiropractic spinal adjustment. Our chronic pain chiropractors can do spinal manipulation and other chiropractic care services upon assessing your situation. Chronic back pain should not be ignored since it can result in major health risks in the future if left untreated. That is why seeking the help of our chronic pain chiropractor from the moment you experience chronic back pain is a smarter choice to address the problem immediately when it is still not in its worst stage.

Devising Treatment Plan

Our chronic chiropractors can devise a plan suitable for your chronic pain treatment. The method can include schedules for spinal manipulation, manual therapies, and therapeutic exercises. Following the treatment plan will maintain and sustain the effectiveness of the chiropractic treatment, making the process a lot more successful in the long run. 

So what are you waiting for? Do you have chronic pains that need immediate treatment? Ask the help of the professional here at Peak Potential Family Chiropractic – Houston Heights, the most trusted chiropractic clinic in Houston, TX. We have a variety of chiropractic services that will aid anybody with problems you have. Call us through our customer service hotline and start living a painless life. Call us now!

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Honey Beez Hair Care collection

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Honey Beez Hair Care collection

Honey Beez

Haircare is a vital and hygienic daily routine for both children and ladies. No one wants to go outside with tangled, dry and undesirable hair. Simply by washing your hair doesn’t really mean you are certain you’ve done it right, hair care additionally includes legitimate prepping and ensuring you are utilizing the right hair care products. we likewise realize that. Haircare is significant for our appearance, yet additionally for our general cleanliness. Having sound hair permits us to put our best self forward and guarantee our hair and scalp is solid. Visit a trustworthy Hair Care collection and use quality hair care items to guarantee your hair is just about as solid as could really be expected.

About Honey Beez Hair Care

Healthy hair is basic to the wellbeing and prosperity of the state of your hair, as hair that isn’t kept up with can have divided finishes, tangled, and be incredibly dry, which is neither sound actually, nor useful for your fearlessness. Here is a Honey Beez Hair Care collection site that is detailed explicitly for finished coily, wavy, and textured hair. it is a characteristic hair care framework enhanced with Organic and normal fixings that will saturate and hydrate the hair.

Collections on Honey beez for both kids and Adult

Honey Beez natural hair care was solely created for textured hair. it is a natural hair care system enriched with Organic and natural ingredients that will moisturize and hydrate the hair. Honey beez hair collection deals in two collections including one kid like Honey Beez Bee Sassy Collection for kids from 1yr old to 12 years old. and the Honey Beez Crown Me Collection Adult collection.

CROWN ME ULTRA MOISTURIZING COLLECTION

Pamper and infuse your hair with natural and certified organic ingredients that will leave your hair moisturized and healthy.  This collection caters to all textured hair types for easy to manage healthy hair.

Sassy Collection is ideal for kids

Honey Beez collection is specially formulated with natural and certified organic
ingredients for children with textured hair. Bee Sassy collection boasts extreme
moisture, nourishing curls, kinks, and coils. 
This collection will help resolve issues with improved manageability,
reducing breakage, and adding moisture to the scalp and hair.  Making wash day a breeze!

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Five Medicines That Can Be Prescribed Online

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Five Medicines That Can Be Prescribed Online

Prescribed Online

Seeing a doctor online is one of the great blessings of the internet age. The increase in the availability of telemedicine to a wider range of patients is a boon to anyone who needs to consult with a doctor fast but isn’t able to physically travel to the physician’s location (due to impracticality, disability, timing, inconvenience, or other reasons). The same goes for obtaining or renewing prescription medications. While there are some medications and pharmaceutical products that can’t be prescribed via telemedicine, there are many quite useful medicines that can. It can largely depend on a number of factors, including state laws and the nature of the medication. Here’s a list of five prescriptions you can usually get via a telemedicine consultation with a doctor.

Allergy Medication

Suffering from allergies on a daily or seasonal basis is never an ideal situation for anyone. Staying indoors, getting allergy shots, taking antihistamines, and avoiding your allergens are all effective mitigation methods for allergies. But sometimes, you just need a bit of extra help. After consulting with an online doctor about treating your allergies – whether they’re seasonal or otherwise – the doctor can prescribe any necessary medications to help treat them if they feel it to be necessary. This might include nasal prescriptions (such as Flonase or its generic counterpart) or the prescription-only versions of more powerful antihistamine drugs like Zyrtec, Allegra, Mucinex, or Claritin. An online will never prescribe anything that is a narcotic or controlled substance, and they must be a licensed doctor to prescribe anything at all.

Antibiotics

Antibiotics are one of the most useful and powerful medications of our time. Ostensibly used to kill bacteria and prevent it from spreading, this type of medication is applicable across a wide spectrum of various illnesses. If you have an ear or sinus infection, for example, the doctor may prescribe antibiotics. They’re also quite useful for strep throat, bladder infections, and many other potentially infectious diseases. They won’t work for anything that’s not a bacterial infection, so that cold or flu you might pick up at some point during the winter isn’t going to be affected by antibiotics. Doctors can determine whether you might need an antibiotic or not through telemedicine in a variety of ways. To begin with, you’ll fill out an entire medical survey prior to the appointment so they know exactly where to start with your diagnosis. Then, they’ll ask you a series of precise and targeted questions intended to narrow down your issue and prescribe a treatment. If they determine you have a bacterial infection or otherwise are in need of antibiotics, they will proceed to prescribe them for you. If your doctor determines antibiotics as your treatment following your telemedicine consultation, they can prescribe many different ones including Azithromycin (the good old Z-pack), Amoxicillin, and Cephalexin among others.

Birth Control

Sometimes it is not always easy or accessible to acquire Birth control medications. Telemedicine makes it more accessible to a broader range of patients from the convenience of your own home. To start the process, you need to find a telemedicine provider – most insurance companies have one or more that they recommend, or you can do your own research to find a reputable one – and set up a consultation. After speaking with the provider, they can prescribe. Control to you as well as in phone you at any potential side effects it may have. The doctor will likely need to know medical history, allergies, and several other factors prior to prescribing anything.

Blood Pressure/Hypertension Medication

Hypertension and high blood pressure are significant issues that impact millions of people every day. Treating and management of this condition require a bit more than mere diet and lifestyle changes at times. Often, doctors will prescribe certain medications to help. This extends to online or virtual prescriptions for blood pressure medications. Diuretics, beta-blockers, ACE inhibitors, and more are all used to treat hypertension. Following a consultation with your online doctor, he or she may be able to prescribe certain medications to help you manage your blood pressure and deal with hypertension. It depends on a number of factors including the telemedicine provider you are using, the doctor’s opinion, and your previous medical history.

Asthma Inhalers

Any asthma sufferer can tell you that getting an inhaler or an inhaler refill can be a bit costly and inconvenient at times. Luckily, an online prescription can make that task less challenging as well. As with all of the different medications on this list, you must first consult with the doctor online in order to obtain the prescription. With that in mind, you can actually get a prescription for some inhalers, including Albuterol through an online doctor. Whether it’s a rescue inhaler or one you need to treat chronic asthma, online prescriptions make it easier and more accessible than ever before.

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