Back Pain Symptoms, Causes and Prevention
Most of us at some stage in our lives will experience back pain of some degree, some more seriously than others. There are many ways to injure your back including wear & tear, poor posture, sports injuries, accidents & muscular imbalance. Symptoms of back pain can be acute (short-term) or chronic (long-term).
Your spine is made up of a column of bones called vertebrae with the skull at the top and pelvis at the base. Between the vertebrae are discs which cushion shock. There are small joints at the back of the spine and these are held together by ligaments. Your spine is then strengthened and made moveable by muscles and nerve tissue.
Pregnancy is a relatively short and remarkable 38-42 week journey. It should not be about fitness and workouts, instead it should be about bringing a healthy child into the world. Exercise is not bad for your growing baby but there are definitely some precautions to take into consideration.
If you weren’t active before you got pregnant, don’t suddenly take up strenuous exercise. Begin with no more than 15 minutes of continuous exercise, three times a week.
Exercise doesn’t have to be strenuous to be beneficial. Simply walking or swimming are two wonderful forms of exercise for moms to be. If you are participating in fitness classes of any kind (aerobics, spin, zumba etc..) or working out in a gym, be sure to tell your instructor that you’re pregnant. Also, be sure that your instructor has adequate knowledge of training during pregnancy. If you experience back pain it is always advisable to consult with your medical adviser.
Your diet accounts for about 80%of your fat loss, and the other 20% varies from exercise, lifestyle habits, sleep and stress reduction. It is absolutely possible to reduce body fat without making drastic changes to your lifestyle. I am a big believer in ‘Baby Steps’ & I’m not talking about children here. Exercise and physical activity is a crucial part of our overall well being, but it’s certainly not the be-all and end-all of fat loss.
By making small changes to our lifestyles in the form of ‘Baby Steps’ we can achieve amazing results as time goes on.
What is HIIT?
(HIIT) is an advanced form of interval training and is a form of cardiovascular exercise. We use alternating periods of short intense anaerobic exercise with less-intense recovery periods. Usually HiiT sessions may last anything from 4-30 minutes. The majority of the workouts I provide will be set for a time of about 20 minutes. These form of workouts provide improved fat burning, glucose metabolism and improved athletic capacity.
A HiiT workout consists of a warm up period of exercise, followed by a period of high intensity exercise intervals which are separated by medium intensity exercise for recovery. Finally a HiiT exercise ends with a period of cool down exercise. The high intensity exercise should be done at almost maximum intensity. The medium exercise should be about 50% intensity.