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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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How long do succulents live?

Umar Nisar

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How long do succulents live

It is a tough question because succulents are so diverse. There are thousands of different varieties with their own needs and habits. As a gardener, it is important to know the plants about their life span, how fast they grow, and what they need in terms of sun, water, pots, soil, and the like.

Lifespan of succulents

There are many plants with unknown ages, simply because they haven’t been observed in nature long enough. Here are a few succulents with known life spans:

Jade Plant (70-100 years), Hens and Chicks (3+ years),  Aloe Vera (5-25 years), Barrel Cactus (Centuries), Living Stones  (40-50 years),  Christmas Cactus  (30+ years). You can buy succulents online.

Some succulent plants have factors at play that drastically affect how long they live. For example, many hybrids, such as Echeveria Perle von Nurnberg, have short lifespans. Some succulents don’t live long but grow offsets to replace themselves. The main plant only lives around 3-4 years but sends out lots of offsets in a lifetime.

Aeonium kiwi is a monocarpic plant that dies after flowering. Depending on how fast the succulent matures, it may live for many years before it blooms. If the succulent begins to flower,  the best thing to  do is take some cuttings for propagation. It carries the generation forward. 

Growing condition of succulents

Succulents are typically slow growers. That doesn’t mean their growth is all the same, though. The majority of succulents cycle between dormancy and a growing season each year. Plant dormancy is very similar to hibernation in animals. During a certain season, succulents go into survival mode to make it through extreme weather conditions. They slow or stop their growth in order to conserve energy. Because of this, succulents usually don’t need as much water or sun while dormant. The growing season is when succulents get to work. This is when they’ll form new leaves, send out offsets, and flower. Succulents typically appreciate extra water, sunlight, and even fertilizer during this time.

Succulents native to the Northern Hemisphere usually go dormant during the winter and grow in the spring and summer. On the other hand, native southern plants typically shut down when it’s hot outdoors in the summer. Plenty of sunlight is needed. However, most species cannot tolerate direct sun. Indirect or bright, filtered light is usually the best. If it doesn’t receive enough sunlight, the plant may begin to fade.

The soil must be well-draining. There are many specialty succulent and cactus mixes that are perfect. A mix can be prepared by mixing one part potting soil with one part perlite. If the mix retains too much water, the roots will begin to rot. Fertilizer depends on the variety of  the succulent. Some appreciate multiple doses a year while others don’t need it at all. Plants that do need fertilizing usually prefer one that’s balanced or low nitrogen.

Keeping pests and diseases well away from the plants is crucial. Knowing the signs for common succulent pests such as mealybugs, aphids, and scale insects. Diseases are usually rare in succulents, but nearly all are prone to root rot. Prevent this by watering properly and keeping the stem and leaves dry.

It should be remembered that these care tips are general and vary from plant to plant. For the best instructions, it is better to know the succulent’s specific needs. Proper care definitely will be beneficial for the succulents. To really extend their life span though, the following things are to be done:

Keeping a consistent watering schedule, Using good quality soil, repotting into new pots as needed, acclimatization of succulents when moving them to a new location, taking good care of the roots, Propagation of plants so that it can live on through its descendants. 

A new succulent should be known very correctly, as its care can make a huge difference. So learning about that plant, track its progress. The succulent is dependent on its grower to a great extent as it can not speak out about its requirements.

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The risks of dental implant procedures

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The risks of dental implant procedures

Dental implant

Dental implants in common are replacement tooth roots; that is indeed metal cylinders composed of titanium rightly placed in the jawbone where teeth are missing. Implants offer a powerful foundation for fixed or extractable replacement teeth solely devised to properly match your original teeth.

  • Dental implant surgery has undoubtedly become a current treatment in dentistry and is usually known for its secure surgical procedure. However, there are many potential complications associated with this procedure that should be unignored. Many of the complications can be sorted out easily; however, in a few specific cases, they can result in dental implant failure, even life-threatening situations.

The risks of dental implant procedures:

If you’re considering a dental implant, then you should have some personal knowledge about the dental implant itself to typically get a more precise understanding of the possible risks of the dental implant procedure. Risks include:

1. Injury to adjacent teeth

During the procedure to place a dental implant in the jaw, few neighboring anatomic structures are often harmed due to unknown causes. This injured adjacent tooth may result in the tooth to become non-vital, and the tooth may demand endodontic treatment. This can eventually result in implant failure.

2. Infection

Infection is a significant complication of dental implantation. It develops from the plaque on all sides of the implant and its top; the plaque attaches firmly to the implant’s irregular surface making its removal impossible. Infection can not only take place in the troubled region but can also prevail in other areas of the body, leading to systemic infection. This in turn can result in implant failure. People should take care of their dental implants to minimize the possible risk of infection. Most infections after implant results from a patient’s social habits and way of life. 

3. Mal-positioned dental implants

Poorly placed dental implants cause numerous problems. The implant should be ideally positioned about the three dimensions dictated by the position of the last restoration and not by the availability of bone. A wrongly positioned dental implant can cause cosmetic issues, hygiene complications, chewing problems, and remarkable longevity. There are a lot of professional dentists are available in the world. You can also find some best dentists online such as Dentist Hong Kong.

4. Nerve or tissue damage

One more possible but rare complication is harm to the tissue around the implant, particularly the nerves. Sometimes, a dental surgeon may unintentionally put a dental implant too close to a nerve. This can result in constant dullness, shivering, pain in your original teeth, gums, lips, or chin. Among all the implant procedures carried out each year, almost 1% of them led to nerve injuries.  Inadequate planning is the cause of many implant-related nerve injuries. Proper imaging and pre-procedural evaluation can minimize the risk of nerve damage. The nerve damage could be short-term or permanent, and the implant might need to be eliminated.

5. Bone loss around dental implants

Bone loss around dental implants represents an irreparable process that initiates gum recession and eventually disclosure of the implant surface. It happens when the bone maintaining the implant is lost. Bone loss can also cause the formation of black triangles among teeth, which are not aesthetically attractive and increase the trouble of sustaining clean teeth. The best treatment you can find the best dentist near you in your city or country like dental implants hk.

6. Loose dental implants

A loose dental implant is a chief symptom of poor healing and mal-adaptation into the bone. Typically, the dental implant naturally goes through a healing process over almost three to six months during with it merges with the bone (osseointegration). If the implant is loose, it means it has lost integration with the bone and is no longer in contact with it. Some problems can arise instantly after placement or during the recovery time period, while others can become obvious years after :

  • Inadequate stability
  • Insufficient amount of bone
  • Defective design of the implant
  • Imperfect surgical tactic during placement
  • Overheating during the process

7.Sinus Problems

Sinuses can be a great challenge for dental implants replacing teeth in the upper row. If the implant projects into the sinus cavity, the area can become severely inflamed, causing swelling of the sinuses.  Some potential symptoms of sinusitis are pain, tenderness, or inflammation on all sides of the cheeks, eyes.  An X-ray or MRI or CT scan can clearly recognize this problem and curative surgery can then be performed to get rid of this problem.

Other Risks & Causes of Failure

The following are some other complications of the dental implant for patients to consider before going for a dental implant.

  • Poor oral hygiene
  • Physical damage
  •  Foreign body rejection
  • Allergic reaction

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HEALTH

What to do in case of carpal tunnel syndrome during pregnancy?

Umar Nisar

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What to do in case of carpal tunnel syndrome during pregnancy

Carpal tunnel syndrome is a problem affecting the hand and occurs due to a combination of health conditions and activities that put pressure on the median nerve of the wrist. Due to excessive pressure on the median vein, the amount of space in the carpal tunnel decreases and the amount of tissue in the tunnel and the sensitivity of the median nerve increases. This can lead to carpal tunnel syndrome.

The swelling which is common during pregnancy can crowd the structures in the carpal tunnel and lead to carpal tunnel syndrome, especially when combined with forceful or constant movements of the hand and finger.

Swelling which commonly occurs during pregnancy, puts pressure on the median nerve in the wrist and causes symptoms of aching and tingling. Causes of carpal tunnel syndrome, even during pregnancy are most often associated with repetitive motion and ergonomic strain. Due to reduced mobility and a lot of resting, the circulation to the hands and other extremities is also quite slow. And if the female has repetitive hand motions or works at a desk job, she is more likely to experience carpal tunnel syndrome during pregnancy.

Symptoms of carpal tunnel syndrome during pregnancy?

Symptoms of carpal tunnel syndrome during pregnancy include; numbness, tingling, pain, dull ache, swelling, hot fingers,  decreased sensation in the fingers and difficulty holding objects. Symptoms of this condition are usually worse at night or early in the morning and can be felt in the fingers, hand, wrist and in worst cases, in the forearm and shoulder.

What to do in case of carpal tunnel syndrome during pregnancy?

Carpal tunnel syndrome is very common during pregnancy. Conservative management for up to 3 months is recommended for carpal tunnel syndrome related to pregnancy.  Females who still experience the same pain and symptoms after delivery should consult an orthopedic surgeon.

The more you take care and manage the symptoms of carpal tunnel syndrome, the better you are likely to feel after delivery. Here are some remedies you can try to reduce symptoms of carpal tunnel syndrome during pregnancy-

●      Wrist splints

Wear wrist splints to relieve pain and other symptoms of carpal tunnel syndrome during pregnancy. The splint will keep your wrist from bending forwards and thus prevent symptoms from getting worse. Try wearing splints most of the time, including overnight, for the best results.

  • Exercise 

Exercises and stretching the wrists can further assist with the symptoms of CTS. Raise your hand above your heart level and then open and close the hands to make a gentle fist. Repeat the same for 5 -10 times, several times a day. This exercise can help reduce the stiffness in the finger joints and help reduce swelling caused due to carpal tunnel syndrome.

●      Modify your lifestyle and activities

Changing your daily routine and the way in which you carry out everyday tasks to reduce bending of the wrist and the pressure exerted in the carpal tunnel can readily improve and manage the symptoms. Try to keep your wrist relaxed and neutral as much as possible. 

Avoid sleeping on the affected side and raise the affected arm on a pillow, if possible. Keep your wrist from bending forward while doing your everyday tasks. Wear a wrist splint to prevent forward bending of your wrist. Avoid lifting heavy weights or performing activities which can make the symptoms worse.

How can you manage swelling due to carpal tunnel syndrome in pregnancy?

Using cold or ice packs on the inner part of your wrist or placing the hands in a cold water bath for about 30 seconds to 1 minute can also help in reducing the swelling.  It is advised to stop following these if your symptoms worsen. Try to rest with your hands above the heart level for a few minutes, several times a day.  Following such habits regularly can help reduce symptoms of carpal tunnel syndrome during pregnancy.

When will pregnancy related carpal tunnel syndrome end?

Just like your feet return back to their normal size, carpal tunnel syndrome is also likely to resolve on its own after delivery. It may take a few months for the symptoms to resolve or completely go away. However, symptoms are likely to stay longer if you are breastfeeding.

Carpal tunnel usually resolves on its own after delivery as the fluid retention decreases. But if this does not happen or symptoms of CTS worsen after delivery, you should get in contact with an expert orthopedic surgeon who can suggest to you what your next steps should be.

If the symptoms of carpal tunnel syndrome do not go away after trying non-surgical methods or lifestyle changes, the orthopedic doctors may suggest undergoing carpal tunnel release surgery. Consult the best orthopedic surgeons at Pristyn Care who specialize in carpal tunnel surgery.

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