Importance Of Strength Workouts For Females

The stereotypical “meat head” is a bulky guy at the gym who chugs pre-workout and protein and pumps iron. Conversely, many picture females working out as a strictly cardio trip to the gym filled with leggings and maybe a coffee. Nothing is wrong with either of these types of people, but such stereotypes may be creating expectations for how each gender should work out.

Seeing all of the experienced weight lifters may also be intimidating for those who have not been exposed to many strength exercises in their life. Unfortunately, many of those neglecting strengthening tend to be women. Many males are passed down the knowledge and expectations for strengthening, while women who are not involved in competitive sports may never have been exposed.

Depending on your fitness goals, different forms of exercise will be more important than others, but all hold at least some importance and none should be neglected. For example, a gymnast will be more concerned with flexibility than a soccer player, and a soccer player will need more cardio than a gymnast. However, both soccer players and gymnasts need some level of cardio and flexibility to perform their best and prevent injury. Many females do not want to get “too big”, so they may avoid strength exercises. Even though bulking up may not be in the forefront, it is still very important to do some strengthening in combination with other things.

One reason that doing some weight lifting or strengthening is important for females is that it can help to reduce body fat and burn calories more effectively. For many women this may be a goal of working out, and strengthening muscles can help this goals.

Weight lifting can also prevent osteoporosis, or bone density loss, in women. Osteoporosis has a high risk in occurring in women as they age, and regular weight lifting can help prevent or slow this process.
Strengthening can also help to prevent injury, which is why high level athletes of both genders do it. Building muscle will help to make the body more stable, and weight lifting can also help improve balance and coordination.

Weight lifting is important for maintaining health and wellness in people of both genders.For those who are intimidated or inexperienced, there are various types of strengthening, and it does not all involve yanking around 300lbs. Meet your body where it is at, and consult a physical trainer if you need help finding the type of exercises for you.

4 Ways To Get Cardio

Although we all know the importance of exercising, it may be difficult to distinguish which types of exercise we need and how to get it. Many sports or fitness classes can work on multiple forms of exercise, including: flexibility, strength, or cardio. Other activities may specifically be geared toward one of these forms of exercise. Cardiovascular exercises are those that work on the endurance of the heart, and are good for burning fat and improving endurance. Knowing that, it may still be difficult to find workouts that fit this category. Luckily, there are many different forms of exercise that can work the heart.

1. Running

Running is one of the easiest ways to get a cardio workout. Running can be done outside on pavement, or on a trail. It is also easy to run on a treadmill if that is preferred. Running can also be varied to work the heart in different ways, so if you are bored running at a long distance pace, then try doing repeated sprints or varying your pace on the run.

2. Cycling

Again, cycling can be done both outside or in a gym. It is also an easy activity to do with a group, and there are many classes or clubs that teach cycling. Many cycling classes follow along with music, which is also something you can try if cycling alone.

3.Circuit/ HIIT training

High intensity interval training (HIIT) has gained popularity in recent years. This kind of training is often found in many classes or online workout videos, and consists of doing an exercise for a set time and then having a timed rest or doing a light exercise during recovery periods. HIIT can be a great way to get a quality workout done in a short period of time. There are also many different exercises that can be used in HIIT, so it is easy to constantly switch up the workout.

4. Machines

In addition to a treadmill an stationary bike, many gyms offer a number of other machines that can be used to work on fitness. Some examples are an elliptical, stair climber, or erg (indoor rowing machine). Many of these machines have various workout options that allow you to set a time and type of workout, and then complete a “trail” that the machine designs. You may also manually adjust the intensity by manipulating the incline and difficulty as well as your speed.

There are many ways to improve your conditioning, and it is important to switch up the way you do your workouts over time. With small adjustments, the same machine or type of exercise can achieve a different type of workout

8 Indispensable Sexual Hygiene Practices

Sexual hygiene, in simple terms, refers to the concept of keeping your sexual organs in a healthy state. It involves habits and practices which ensure your pubic areas are clean and healthy. The importance of sexual hygiene cannot be over-emphasized. Sexual hygiene helps prevents infections and sexually transmitted diseases (STDs). Practicing sexual hygiene habits can also boost your sex life and improve your health generally.

Some sexual hygiene practices are specific to a particular gender while some are general and applicable to both genders.

Bathe at Least Twice a Day
It is surprising how many people neglect this basic hygiene practice. Bathing twice a day, preferably in the morning and night, keeps you clean, rids you of germs and bacteria acquired during the day and leaves you looking fresh and relaxed.

Wash Down There
Use a mild or gentle soap and water to wash your pubic areas. Ladies should avoid the use of douches or strong feminine products, as these have proven to be harmful to your sexual health in the long run. Do not over wash. Simply wash with water, and if necessary, soap. Wash in the morning, at night, after engaging in sex and sweaty exercises.

Trim, Don’t Shave or Wax
There are conflicting opinions on this particular subject. One school of thought extols the benefits of removing all your pubic hair through waxing or shaving, while another school of thought argues about the dangers of doing such. The truth, according to medical practitioners, is that your pubic hair actually protects you against infections and keeps your organs clean and warm. So, it is advisable to trim and not remove the pubic hair completely, as it serves a purpose.

Always have Protected Sex
If you are sexually active, this should be your mantra and guiding principle, regardless of whether you have just one partner or ten partners. Remember, it is better to be safe than sorry. The merits of having protected sex cannot be overestimated.

Splurge on Underwear
It is quite shocking how people treat their undies with little care and zero importance. Your undies are the pieces of clothing worn next to your skin and in very close contact with your sexual organs. They should be given high priority. Discard old, worn-out or torn underwear. Buy new ones regularly. Have a large undies collection. Never ever run out of underwear. Avoid tight undies. Never wear a particular underwear for two or more consecutive days. Change your underwear daily or after a sweaty exercise or workout.

Check the Goods Regularly
Make it a point of duty to always check your sexual and reproductive organs for any irregularity such as lumps in the breasts, blisters, warts, redness or sores on the penis or vagina. This could help in early detection of cancer and STDs and immediate treatment.

Change Pads or Tampons Regularly
This applies to the feminine gender. Always change your pad or tampon after four to seven hours, depending on the heaviness of your flow. Don’t wait till it gets full. Apart from getting stained and embarrassed in public, there is the likely possibility of contracting an infection.

Visit Your Doctor
Routine visits to your doctor for medical check-ups should not be ignored. Get yourself tested and make any complaints to the doctor.

More tips on Home Care Winnipeg, specialists in healthy living.

Stoking the Sexual Flames in Your Marital Bed

Remember when you first started dating your spouse? Do you recall the euphoria, the need to always be around him/her? Do you remember when you guys got married? The never-ending sex marathon, the cuddling, the insatiable urge to hit the sheets repeatedly? Six years later and two beautiful kids along the way, you are wondering where the blazing passion disappeared to. Deep down, you know exactly where it is: buried beneath your busy work schedules, caring for the kids and making ends meet. But guess what? You can make those flames roar back to life again and blaze even hotter than ever.

Always Look Good
No matter how clichéd this heading seems, it doesn’t change the fact that looking good works wonders. Make an effort to present an appearance worthy of a second glance. Yes, your spouse has seen you at your worst, but it never hurt to impress.

Take good care of your body. Your appearance counts. Try out new and sexy hairstyles, change your wardrobe once in a while and visit the gym regularly. Stay healthy. Remember, looking good is good business.

Don’t be a Slob
Dirtiness is a huge turn off. Don’t come to the bed at night smelling or stinking to the high heavens. Shower every night. Imbibe good hygiene practices. Keep your bedroom neat and clean environment. As sexual intimacy blogger Julie Sibert clearly puts it, clean sex is hot sex.

Try Different Sexual Positions
Be creative in the bedroom. Don’t just stick to one style of having sex. Apart from the missionary position, there are various other sexual positions that can increase intimacy and heighten pleasure for the both of you.

Explore and Break Boundaries
The bedroom is not the only place to make love. Make love during the day, in the pantry, in the bathroom and even on the dining table (preferably when the kids are not around). Try new things: oral sex, anal sex, whips, chains, bondage, and sexual toys. Find out what works for both you and your partner and what doesn’t.

Seduce Him
Yes, ladies, men love to be seduced. It is a huge turn-on. Instead of wearing your usual pajamas or nightgown to bed, why not shock him with a sexy lingerie? After a hard day at work coupled with domestic chores, you just want to lie down and sleep, but remember that every relationship requires effort for it to work. So, take a quick hot bath. You would feel refreshed and clean. Spritz some perfume on yourself (find out the scents of flavoured syrups that turn him on), put on that hot number and waltz into the bedroom. Trust me, you would be glad you did.

Talk Dirty
This might not work for everyone as some people are quite shy when it comes to talking dirty, even to their spouse. However, if you can work up the courage to do it, your sex life would take a turn for the better.

Cuddle
CuddleMaking love is not only about the sexual act. It also involves what happens after. So, instead of falling asleep immediately, why don’t you wrap arms around each other and cuddle. Say a few love words and enjoy the moment. It makes you feel closer to each other, plus it is so romantic!

5 Signs Your Period Is Imminent

As a lady, when that ‘time of the month’ approaches, there are certain changes in your body. These changes warn and remind you of your monthly period and help you prepare for it. These are five (5) signs or symptoms of an approaching period:

Cravings
A major sign of an imminent period is the cravings. 80 percent of women have this serious urge to consume foods they don’t normally eat. Most times, these cravings are for unhealthy snacks. A friend of mine knows her period is about to start once she unconsciously starts looking for a shawarma joint. For some, it could be a particular ice-cream flavour. For others, it could be the sweetest chocolate they can lay their hands on. Regardless of what food it is your body craves at that time, the urge doesn’t go away until it has either been satisfied or your period has ended. So, next time you have this insane and consistent craving for a delicious snack, you can be 90 percent sure that your period is just around the corner.

Pimples and Acne
You wake up one morning to find that your perfectly smooth and flawless face is suddenly dotted with pimples. You begin wondering what recent change(s) you’ve made in your diet and/or hygiene that has caused the acne reaction on your face. Well, worry no further. Most of the times, it is just a way of your body reminding you that your period is near. A word of advice here: You might be tempted to treat your face with acne creams and lotions, but don’t. Just let it be. You could try concealing them, resting assured in the fact that once your period ends, they disappear mysteriously on their own the same way they appeared.

Abdominal Pains and Backaches
Abdominal Pains and BackachesThis is a very popular premenstrual symptom. Once you start having irregular stabs of pain, similar to menstrual cramps, around your abdomen area in the lower part of your stomach, it might mean your cycle is about to begin.. Though not quite as popular as the abdominal pain, severe backaches that make you want to plead for a massage could also signify an imminent period.

Mood Swings
This particular sign is so common and obvious that it has become a running gag in books, movies and sitcoms. It is a symptom even males can relate to. A familiar scenario is when a female acts in a snappish and irritable manner and the guy responds with “It’s that time of the month, isn’t it?” Though hilarious, it is very true. One moment you are happy, the next you find yourself depressed, moody and easily irritated.

Nausea and Vomiting
This is a rare premenstrual symptom occurring in very few cases and oftentimes, accompanied by fever. Some ladies also throw up during their periods. If vomiting becomes a regular occurrence before or during your period, do visit a doctor.

One should bear in mind that it is not necessary to experience all of these symptoms before being sure that your period is close. Just make sure you study your body well to be able to detect some of these premenstrual signs. Of course, the surest way of determining the occurrence of your period is by using a calendar to track your cycle.

Tips for Dealing with Cramps During Your Menstrual Cycle

The menstrual cycle is a key part of a woman’s sexuality that can neither be overlooked nor ignored. Having a healthy cycle increases one’s fertility and chances of reproducing. It also improves one’s sexual health and general welfare as a whole. There are several factors and parameters that must be satisfied to deem a menstrual cycle healthy. One of them involves having little or no cramps during your period. However, a large percentage of women go through severe pain once their period starts. This uncomfortable experience can be greatly minimized if the following tips are strictly adhered to.

Avoid Sugary Foods
Every woman knows when her period is around the corner, either through a calendar she keeps or by sheer instinct. So, when it is a week or roughly ten days before your period, run away from sugary foods or products. Eat healthy. Consume vegetables, fruits and lots of protein. Most women tend to have cravings, most of them unhealthy, before and even during their periods. You’ve got to choose the high instead of coffee, take tea (preferably chamomile). Buy chocolates with the lowest amount of sugar and ignore the milk chocolate and chocolate cookies smiling sweetly at you from the shelves in the aisle. Avoid junks, sugary drinks, soda, and caffeine products. Take more of water and freshly made juices.

Have a Hot Water Bottle on Standby
heat-therapyAt times, the pain can be so severe that you literally can’t get up from the bed. A hot water bottle or a heating pad can come in handy during such times. Applying heat to the abdomen helps to ease cramps. So, place the bottle or pad on your abdomen until you feel relief.

Relax
Yes, it is as simple as it sounds. Just relax. It has been proven that stress is a major cause of cramps. If you sense your period would start soon, reduce your workload. Set out enough time to rest. If possible, get a gentle massage either before or during your period. During your period, the muscles are working to shed the thick lining and unfertilized eggs in your uterus. Massaging helps to relax these tense muscles.

Lie Facedown
It has been proven that lying face down on your side helps to relieve menstrual cramps. Raising your knees to your chest can also help in reducing backaches during your cycle.

Use Pain Relief Pills
This should be a measure of last resort. If after trying the four aforementioned tips and you still feel no relief, then you can use pills containing ibuprofen. Ensure the pills are NSAIDS (Non-steroidal Anti-Inflammatory Drugs), and their side effects are not harmful to you. Do not use stronger medications not prescribed by your doctor or physician.

Experiencing little or no pain during one’s menstrual cycle is possible. All you have to do is eat right, rest well and even exercise properly. However, if the pain persists, you must consult your doctor for sound medical advice, suggestions and prescriptions. Stay healthy!

5 Most Common Sexually Transmitted Diseases

The prevalence of sexually transmitted diseases (STDs) in our society is becoming alarming. The timeless message of abstinence and protected sex has been thrown by the wayside and every day, more people get infected. STDs are ruinous to one’s sexual health and general wellbeing. There are numerous STDs out there, but a few are quite common.

Gonorrhoea
Gonorrhoea is a bacterial infection that can be transmitted through vaginal, oral or anal sex very quickly and very easily. It affects the genital tracts. Symptoms from gonorrhoea include lower abdominal pain, swelling in the genital tracts, pain or a burning sensation during urination, abnormal menstrual bleeding and throat infection. Oral medications or antibiotic injections, depending on the severity of the case, can be used to treat gonorrhoea. If not properly treated, gonorrhoea can lead to infertility

Syphilis
Syphilis is a very dangerous STD. it affects the genitals and other parts of the body such as the mucous membrane, the skin, the brain, the heart etc. It is transmitted through vaginal and anal intercourse, as well as oral sex. Once contracted, syphilis progresses through four stages: the primary, secondary, latent and tertiary phases. If the disease is in the first three stages, syphilis can be cured effectively using antibiotics. Once it develops to the tertiary stage, complications occur and surgical intervention is required.

Chlamydia
This is another bacterial infection that affects the genital and rectal tracts. It is also transmitted through vaginal, oral and anal sex. Its symptoms are not obvious at the very beginning and can cause urinary tract infections and infertility if not properly treated. Symptoms include burning sensation during urination, frequent urination, abnormal vagina discharge, painful sexual intercourse, painful ejaculation, bleeding from the rectum and rectal pain. Chlamydia can be treated with oral medications.

Herpes
Herpes is a viral infection caused by the herpes simplex virus (HSV). The infection is highly contagious and can be transmitted through intercourse with an infected person. Symptoms include painful sores in the mouth, on the skin around the genitals, anus, and within the reproductive systems, painful urination, as well as itching, Also known as genital herpes, this disease has no cure. It can only be suppressed using medications.

HIV/AIDS
This is unarguably the most deadly STD in all the world. Infection with the HIV virus weakens the immune system and renders the body unable to fight off diseases, thus resulting in the acquisition of AIDS. There is no cure for HIV and the medications administered to check its progress also have their own side effects. Thus, it is best to take preventive measures and not contract the infection in the first place.

STDs can be avoided if the following measures are taken:

  • Abstaining from sexual intercoursecondoms
  • Engaging in protected sex, e.g. using condoms for vaginal and anal sex and dental dams for oral sex
  • Having only one sexual partner
  • Ensuring that both you and your partner get tested regularly
  • If you get infected with a type of STD, the chances of you contracting another is very high. So, never neglect treatment.

This post is a courtesy of Applewood Motors Langley.