Get rid off your back problems

back problem

The elimination of excruciating pain (cervical and lumbar syndromes) is certainly one of the main objectives to be set out at the beginning of EMS training. Impulse Taining is ideally suited to achieving this goal in the shortest time possible due to its unique arrangement of electrodes. This is done by strategically building up the low-lying intervertebral muscles. Targeted training stabilises the spine, repositions the vertebrae in line with each other and thus leads to a decrease in mechanical irritation of the intervertebral foramen (foramina intervertebralie), which is where the segmental nerve fibres originate.

 

WHOLE BODY IMPULSE TRAINING FOR BACK PAIN

 

(Boeckh-Behrens, W.-U., Grützmacher, N., Sebelefsky, J.; Universität Bayreuth, 2002)

 

Goal of the study

 

The objective of the study was to find out the effects of complex EMS training on people suffering from back pain.

 

Results

 

88.7% of subjects noticed a reduction in back pain, 38.8% of which experienced a strong reduction. 41.9% of subjects reported a slight improvement to their back pain. The frequency and intensity of pain also reduced significantly during the training period.

EMS training also caused the following general effects: 61% reported an improvement to their general pain levels, in 75% of subjects their mood improved, 69% reported increased vitality, 57% of men and 85% of women noticed improved body stability, 50% of subjects could see positive changes to body shape and 75% felt more relaxed after training.

 

Summary

 

Whole body EMS training combats back pain – an extremely widespread condition – in a very effective way. The electrical current obviously also effects deep muscles which are difficult to reach using conventional treatments. Specialist whole body EMS training is a time-saving, very effective all-round training regimen which achieves positive, wide-reaching health effects. It achieves both therapeutic and preventative goals.

How Many Steps per Day Are Enough?

What should you set as your pedometer goal?

Checking Your Pedometer Steps

Is 10,000 steps per day the right number to set as the daily target on your pedometer? You may wonder where that number came from and whether it is a good goal for most people. Does it really indicate that you are getting enough exercise for fitness, enough to reduce health risks and support weight loss?

Why Is 10,000 Steps the Magic Number?

A goal of 10,000 steps per day was created as a promotion by a pedometer company in Japan in the 1960s and it became popular as it was adopted by walking clubs.

 It wasn’t based on research. It just sounded good.

Once the goal of 10,000 steps per day was established, researchers played catch-up and found it was a good indicator you were getting somewhere near the recommended amount of physical activity during that day to reduce health risks. Now many activity monitors and pedometer apps use it as a standard goal.

Are 10,000 Steps Enough or Too Much?

Many of the more sophisticated pedometers and activity trackers also measure whether the steps you take are brisk enough to meet the standard of moderate to vigorous intensity physical activity. They include a daily goal of 30 minutes of this enhanced level of activity, as recommended to reduce health risks. If 3,000 of the steps you take each day are at a pace of 100 per minute for at least 10 minutes, you will meet this goal.

Even a small increase in steps per day above being inactive can make a difference in health.

 Numbers as low as 6,000 steps per day were shown to correlate with a lower death rate in men. Experts view 10,000 steps per day as too few for children. But 10,000 steps can be too challenging for people who are elderly, sedentary, or who have chronic diseases.

How Active Are You Based on How Many Steps per Day You Walk?

Catrine Tudor-Locke of the University of Massachusetts has been studying pedometer walking for many years.

 Her research established these categories for healthy adults based on the steps per day they logged.
  1. Sedentary Lifestyle Index: Under 5,000 steps per day is an indicator of being inactive and sitting too much, which raises health risks.
  2. Low Active: 5,000 to 7,499 steps per day is typical of daily activity excluding sports and exercise and might be considered low active. The average American walks 5,900 to 6,900 steps per day, putting the majority in the low active category.
  3. Somewhat Active: 7,500 to 9,999 steps per day likely includes some exercise or walking (and/or a job that requires more walking) and might be considered somewhat active.
  4. Active: 10,000 steps per day indicates the point that should be used to classify individuals as active. This makes it a good daily goal for healthy people who want a quick indicator they are getting in their daily exercise.
  5. Highly Active: Individuals who take more than 12,500 steps/day are likely to be classified as highly active.

Increasing Your Daily Steps to Add the Equivalent of 30 Minutes of Walking

Instead of using a blanket 10,000 steps per day as a goal, some suggest your personal goal should be based on your usual baseline plus incremental steps.

Adding 2,000 to 4,000 steps to your daily count is a good indicator you are getting the recommended amount of daily activity or increasing activity to burn more calories.

Let’s look at the example of Sara, who puts on a pedometer in the morning and wears it as she goes about her usual daily activities and only takes it off before bedtime. She does this for a few days and notes that she logs around 4,000 steps per day. Her goal should be adding an equivalent of a half hour of walking to her day. The number of steps she would log in 30 minutes is from 2,000 to 4,000, depending on whether she walk slower or faster.

That’s between one and two miles of walking. See how many steps are in a miledepending on your height and stride length.

What Should Your Pedometer Step Count Goal Be?

While Tudor-Locke advises a goal of 10,000 steps per day as a good baseline, she offers other tips in order to match physical activity recommendations for heart health. Increase your daily steps by 3,000 to 4,000 steps taken during bouts of 10-minutes or longer at moderate-to-vigorous intensity, which is a pace of brisk walking to jogging. Achieve a goal of 8,900 to 9,900 steps at least five days per week with at least 3,000 steps of moderate-to-vigorous intensity bouts of 10 minutes or more.

Alternatively, set a goal of 9,150 to 10,150 steps at least three days per week with at least 3,250 steps of vigorous intensity bouts of 10 minutes or more. Adding just 2,000 more steps to your day can prevent weight gain, according to Dr. James O. Hill of the Center for Human Nutrition at the University of Colorado Health Sciences Center.

It can be daunting to set a pedometer goal of 10,000 steps and see yourself falling short most of the time. This isn’t surprising, as the average American logs from 5,000 to 7,000 steps per day. But if you want to get enough physical activity to reduce your health risks and manage your weight, you should find ways to increase your daily pedometer step count towards a goal of 10,000 or more.

Your goal can be an incentive to ensure you are getting 30 minutes per day of moderate-to-vigorous intensity exercise and reducing long periods of sitting.

Sources:

Tudor-Locke C. Steps to Better Cardiovascular Health: How Many Steps Does It Take to Achieve Good Health and How Confident Are We in This Number? Curr Cardio Risk Rep (2010) 4:271–276 DOI 10.1007/s12170-010-0109-5

Tudor-Locke C, Craig CL, Brown WJ, et al. How many steps/day are enough? For adults. International Journal of Behavioral Nutrition and Physical Activity. 2011;8(1):79. doi:10.1186/1479-5868-8-79.

Tudor-Locke C, Schuna JM, Han H, et al. Step-based physical activity metrics and Cardiometabolic risk. Medicine & Science in Sports & Exercise

Do you drink enough water?

Overview

You may have heard that you should aim to drink eight 8-ounce glasses of water per day. How much you should actually drink is more individualized than you might think. The Institute of Medicine (IOM) currently recommends that men should drink at least 104 ounces of water per day, which is 13 cups. They say women should drink at least 72 ounces, which is 9 cups. Even still, the answer to exactly how much water you should drink isn’t so simple.

RECOMMENDATIONS

Water Recommendations

While the eight glasses rule is a good start, it isn’t based on solid, well-researched information. Your body weight is made up of 60 percent water. Every system in your body needs water to function. Your recommended intake is based on factors including your sex, age, activity level, and others, such as if you’re pregnant or breastfeeding.

Adults

The current IOM recommendation for people ages 19 and older is around 3.7 liters for men and 2.7 liters for women. This is your overall fluid intake per day, including anything you eat or drink containing water in it, like fruits or vegetables.

Of this total, men should drink around 13 cups from beverages. For women, it’s 9 cups.

Children

Recommendations for kids have a lot to do with age. Girls and boys between ages 4 and 8 years should drink 40 ounces per day, or five cups. This amount increases to 56 to 64 ounces, or 7 to 8 cups, by ages 9 to 13 years. For ages 14 to 18, the recommended water intake is 64 to 88 ounces, or 8 to 11 cups.

Women of reproductive age

If you’re pregnant or breastfeeding, your recommendations change. Pregnant women of all ages should aim to get 80 ounces, or ten 8-ounce glasses of water each day. Breastfeeding women may need to up their total water intake to 104 ounces, or 13 cups.

Demographic Daily recommended amount of water (from drinks)
children 4–8 years old 5 cups, or 40 total ounces
children 9–13 years old 7–8 cups, or 56–64 total ounces
children 14–18 years old 8–11 cups, or 64–88 total ounces
men, 19 years and older 13 cups, or 104 total ounces
women, 19 years and older 9 cups, or 72 total ounces
pregnant women 10 cups, or 80 total ounces
breastfeeding women 13 cups, or 104 total ounces
Other considerations

You may also need to drink more water if you live in a hot climate, exercise often, or have a fever, diarrhea, or vomiting.

Add an additional 1.5 to 2.5 cups of water each day if you exercise. You may need to add even more if you work out for longer than an hour.
You may need more water if you live in a hot climate.
If you live at an elevation greater than 8,200 feet above sea level, you may also need to drink more.
When you have a fever, vomiting, or diarrhea, your body loses more fluids than usual, so drink more water. Your doctor may even suggest adding drinks with electrolytes to keep your electrolyte balance more stable.
BENEFITS

Why do you need water?

Water is important for most processes your body goes through in a day. When you drink water, you replenish your stores. Without enough water, your body and its organs can’t function properly.

Benefits of drinking water include:

keeping your body temperature within a normal range
lubricating and cushioning your joints
protecting your spine and other tissues
helping you eliminate waste through urine, sweat, and bowel movements
Drinking enough water can also help you look your best. For example, water keeps your skin looking healthy. Skin is your body’s largest organ. When you drink plenty of water, you keep it healthy and hydrated. And because water contains zero calories, water can be an excellent tool for managing your weight, as well.

Risks

There are risks of drinking too little or too much water.

Dehydration

Your body is constantly using and losing fluids through actions like sweating and urinating. Dehydration happens when your body loses more water or fluid than it takes in.

Symptoms of dehydration can range from being extremely thirsty to feeling fatigued. You may also notice you aren’t urinating as frequently or that your urine is dark. In children, dehydration may cause a dry mouth and tongue, lack of tears while crying, and fewer wet diapers than usual.

Dehydration may lead to:

confusion or unclear thinking
mood changes
overheating
constipation
kidney stone formation
shock
Mild dehydration may be treated by drinking more water and other fluids. If you have severe dehydration, you may need treatment at the hospital. Your doctor will likely give you intravenous (IV) fluids and salts until your symptoms go away.

Hyponatremia

Drinking too much water may be dangerous to your health as well. When you drink too much, the extra water can dilute the electrolytes in your blood. Your sodium levels decrease and can lead to what is called hyponatremia.

Symptoms include:

confusion
headache
fatigue
nausea or vomiting
irritability
muscle spasms, cramps, or weakness
seizures
coma
Water intoxication hyponatremia is uncommon. People with a smaller build and children are at a higher risk of developing this condition. So are active people, like marathon runners, who drink large quantities of water in a short period of time. If you may be at risk due to drinking large quantities of water for exercise, consider drinking a sports drink that contains sodium and other electrolytes to help replenish the electrolytes you lose through sweating.

Staying hydrated goes beyond just the water you drink. Foods make up around 20 percent of your total fluid requirements each day. Along with drinking your 9 to 13 daily cups of water, try to eat lots of fruits and vegetables.

Some foods with high water content include:

watermelon
spinach
cucumbers
green peppers
berries
cauliflower
radishes
celery
TIPS

You may be able to meet your water intake goal by drinking when you are thirsty and with your meals. If you need some extra help consuming enough water, check out these tips for drinking more:

Try carrying a water bottle with you wherever you go, including around the office, at the gym, and even on road trips.
Focus on fluids. You don’t have to drink plain water to meet your hydration needs. Other good sources of fluid include milk, pure fruit juices, tea, and broth.
Skip sugary drinks. While you can get fluid from soda, juice, and alcohol, these beverages have high calorie contents. It’s still smart to choose water whenever possible.
Drink water while out to eat. Drink a glass of water instead of ordering another beverage. You can save some cash and lower the total calories of your meal, too.
Add some flair to your water by squeezing in fresh lemon or lime juice.
If you’re working out hard, consider drinking a sports drink that has electrolytes to help replace the ones you lose through sweating.

GERMAN CASEIN / WHEY PROTEIN SHAKE

The best Casein / Whey Protein available on the Malaysian fitness market!

Enjoy for only RM10 a BodyShake Protein Shake with the highest quality ingredients on the protein market. Made and manufactured in Germany. Available at Impulse Studio in Bangsar.

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Why is Impulse Training much more effective than conventional Weight training? 

personal training kl

Be gentle on your joints with EMS Training…

The EMS full-body workout activates over 90% of the muscles fibers at the same time during each contraction! As oppose to conventional weight training, deeper muscles are demanded, as well. That enhances intra- and intercellular coordination. Therefore, the training produces an effect much more rapidly and effectively than conventional weight training. The training effect with EMS training can be up 18 times better than with conventional weight training.  So why using heavy weights? no need!

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