What You Must Know About The Effectiveness Of Laser Spine Surgery

Laser spine surgery is a non-invasive procedure that is different from traditional spinal surgeries. In this procedure, a laser is used to remove the tissues around the spinal cord and nerves. 

Laser spine surgery is different from regular invasive surgeries in the sense that no incision takes place in this method. Moreover, the traditional method takes a longer healing time and needs a prolonged recovery period. Conventional spine surgeries also come with the risk of tissue damage. 

Laser spine surgery is still relatively unknown, and it’s becoming more popular among the public. Professionals are of the opinion that laser spinal surgery is beneficial in many more ways than the traditional variety. 

How does laser spine surgery work? 

Most often, a bone spur or herniated disc in the spine can cause compression. It leads to conditions like sciatica, where the sciatic nerve gets pinched, leading to discomfort or pain in the lower back. 

In this case, doctors can use laser surgery to decompress the nerves. Local anesthesia is used to numb the muscles around your back, and you won’t feel the pain of the procedure. 

PLDD or percutaneous laser disc decompression is a popular and well-researched laser back surgery. This procedure removes the disc tissues responsible for the back pain and compression of the nerves. 

A tiny probe with a laser is penetrated into the affected disc in this method and carefully removes the tissue which is causing the compression. This entire procedure takes place with the help of image technology. 

It is a quick recovery method, and in most cases, the patient is discharged on the same day. To see a positive outcome, it is crucial to visit an expert in the field. 

Central NJ Spine has one of the topmost doctors who are experts in laser spine surgery. People over at Central NJ Spine will do a minute check-up on how safe it is to go for this treatment. Hence, it is a safe place to opt for if you are considering laser spine surgery. 

Benefits of laser spine surgery

  • One of the many benefits of laser spine surgery is that it is minimally-invasive
  • It is performed under local anesthesia and in an outpatient setting. 
  • Laser spine surgery is a quick healing procedure; therefore, the patient can leave the hospital on the very same day. 
  • When laser surgery is conducted by an expert and experienced professional, it reduces the chances of tissue or nerve damage.

Cons of laser spine surgery 

Laser surgery isn’t recommended for everyone, and it won’t work in all cases. Doctors can’t perform laser spine surgery for conditions like-

  • Degenerative spine diseases 
  • Large disc herniation 
  • In certain cases, you might need an additional surgery following laser spine surgery. 
  • Laser heat can damage the surrounding tissues or bones
  • If proper sanitization is not followed, the surgery may lead to infections

How much does laser spine surgery cost?

There is no fixed rate of laser spine surgery for everyone. It varies depending on several factors. For instance, every state may have different rates for the treatment and also every clinic. 

Additionally, the intensity of the damage also determines the cost of the treatment. Also, due to the advanced technology it requires, laser spine surgery can cost anywhere between $30,000 to $90,000. 

You should also keep in mind post surgical check-up costs and medications as well. In comparison, laser spine surgery costs a bit more than the traditional procedure. 

Recovery time 

Recovery time also differs from individual to individual. While some people may show recovery and effectiveness in a very short span, there, on the other hand, some others might take longer. 

The healing time of laser spine surgery is quite fast compared to traditional surgeries. While traditional spine surgery might take up to twelve weeks for the patient to recover, in laser surgery, you can get same day discharge. 

Additionally, in a typical surgical procedure, you will have to stay in the hospital for a few days. In laser spine surgery, you can return to work in five to six weeks. 

Concluding words

To conclude, it is safe to say that laser spine surgery is quite an effective alternative to the traditional methods. This less invasive and quick surgery will help you recover from any nerve compression around the spine. 

However, there are limitations to this procedure. As discussed above, doctors can’t perform lasers for intense back or spinal damage and have to consider the traditional surgical procedure. 

Hopefully, this guide helped you understand about laser spine surgery and helped clear your confusion regarding the same. Make sure you go to a professional expert in case you opt for the treatment!

What are Softfil Cannulas And Microcannulas?

Precision is indispensable for the performance of medical work.  With Softfil cannulas and micro-cannulas, new flexible blunt-tipped needles, it is possible to achieve smooth penetration and gliding without risk of damage to blood vessels in the skin.

The SoftFil range meets the needs of demanding users. Its meticulous design features several details that facilitate precision treatments.

SoftFil has been developed based on the well-known Soft Filling technique, a standardized injection method accessible to all physicians, which is adapted to their needs in terms of entry point, the width of the area, and depth of injection.

SoftFil blunt-tipped needles can be compared to thin fibers that glide smoothly into the skin tissue. The results are fewer inflammatory reactions in patients than any other common pointed needle technique, giving greater comfort in the application of the procedure for both the physician and the patient.  

In the field of aesthetic and dermatological medicine, filler treatments are in high demand. Softfil’s cannulas and micro cannulas arise to accompany the medical need for an ideal tool for the application of these treatments and to be able to treat patients without pain or complications, can treat the entire face, as well as the neck, chest, and hands, for both men and women.

Who can use them?

The use of Softfil is favored by physicians given its range and precision, there is no risk and for the patient, there is no pain, which makes all injection procedures of any type of dermal filler very comfortable.

Softfil cannulas and microcannulas adapt to any area requiring injection, as it adapts to the point of entry, width, and also the depth of injection. 

They work for all injectable filler products available on the market!  Softfil is the favorite of physicians worldwide for lipofilling, Platelet Rich Plasma, HA, and clinical applications.  

How are they divided?

As for the cannulas, we find eight different sizes, especially the answers for different medical procedures. 

We also have an optional power for the Softfil Precision microcannula range, designed to meet the specifications of the most demanding users. Its design is meticulous and has several details that facilitate the precision of each medical procedure.   

The micro-cannulas allow perfect gliding.  There are 15 different designs that adapt to each of your needs, as well as graduations to adjust the depth of each injection more precisely. 

Main innovations of Softfil Precision and Softfil Classic micro-cannulas:

   – A marking in centimeters for the stainless tube, so you can control how deep each injection is.

  – Extra-wide gauge.

  – Skin surface treatment that allows for more comfortable and precise sliding.

  – A reference mark indicating the side hole on the base of the product. 

How effective is its use?

The injection of different filler products has positioned itself as one of the most performed procedures in terms of aesthetic medicine, that is why Softfil emerged as a perfect tool for the precise and safe application for these types of treatments.

Dermal Filler Injections 

Going before the microcannula, specialists would play out all filler mixtures using a sharp-tipped hypodermic needle. That old procedure would go with specific outcomes. Notwithstanding, it is a sharp tip the needle presents a higher threat of infiltrating little veins when installed into the skin. 

This is the method by which injury occurs. It also presented the opportunity of the facial filler getting into the dissemination framework through the infiltrated vein which could incite ominous reactions. 

Since the microcannula has a dull tip, it is typically planned to slaughter the entrapments that are connected with sharp tips. The microcannula can be used to inject dermal fillers similarly as fat joins and cause less pressing factors and misery on the patients. 

Advantages of the Microcannula methodology 

With its versatility and its unpolished tip, the microcannula methodology offers various advantages over customary sharp tips which include: 

  • The microcannula is greater adaptability in light of its versatility 
  • Systems can be done quicker and with less anguish as a result of the versatile arrangement 
  • Damage to little veins during the strategy is basically non-existent 
  • Basically, zero injuring is caused since there is no mischief to the veins 
  • The actuation of new collagen creation occurs due to the microcannula 
  • Rarely are any outcomes related to the microcannula strategy 

What Procedures Can Benefit from Microcannula Use? 

With exciting updates over the standard sharp tip needle, the microcannula is getting logically notable with various non-cautious facial filler frameworks. The versatile arrangement and abrupt tip believe more prominent strategies to be safely performed. Here several frameworks that use the microcannula for: 

  • Wrinkle Reduction 
  • The decline of Saggy Skin Under the Eye 
  • Adding Volume to Lips 
  • Facial Fillers 
  • Plumping of Temple Area 
  • Plumping of the Cheeks 
  • Take out Bags from Under the Eyes 
  • Various Benefits of microcannula use include: 
  • Less Pain 
  • No Bruising 
  • Insignificant Downtime 
  • Collagen Stimulation 
  • No Intravascular Injection Eliminating the Risk of Blindness, Necrosis, or Ophthalmoplegia

Certification and safety

Softfil micro-cannulas is positioned as a revolution compared to blunt-tip needles, which have become a reference in the world market.  Softfil is ANSI certified and all medical devices are identified.

In addition, each and every cannula is ANSI certified and officially registered as reliable and durable medical devices in several countries, as well as sterile and single-use, always reserved for healthcare professionals.

Tips for a Yeast-Free Diet

Yeast free diets are also known as the candida diet. Avoiding foods that contain yeast helps your body fight off common yeast infections because it deprives the candida albican bacteria living in your body from the yeast they need to multiply and survive. Candida yeast often contributes to many health problems such as fatigue, insomnia, joint pain, yeast infections, migraines and bloating. There are a number of recommended foods to eat while you are on a yeast free diet as well as a list of foods you should avoid.

Recommended Foods

Fruits are generally considered off-limits on a yeast free diet except for certain fruits that are low or moderate in sugar. These fruits include apples, apricots, gooseberries, nectarines, peaches, pears, pineapples, raspberries, loganberries and blackberries and may be eaten moderately. Vegetables can be eaten liberally on a yeast-free diet except for potatoes which should only be eaten three or four times a week. Dark green leafy vegetables, like broccoli and spinach, are especially good for a yeast-free diet but other vegetables such as asparagus, cabbage, cauliflower, celery, garlic, lettuce, rhubarb, summer squash and zucchini are also acceptable.

Meat and seafood contain little or no carbohydrates or sugar which makes them acceptable foods to eat on a yeast-free diet. Protein sources such as beef, uncured pork, poultry, ham, bacon, organ meat, tripe, fish and shellfish are all acceptable. Certain dairy products that are low in carbohydrates and yeast are acceptable as well. These dairy products include eggs and certain cheeses like homemade ricotta or cottage cheese made with lemon juice. Whole or skim milk have moderate levels of carbohydrates but no yeast and can be consumed moderately.

Some breads, grains and cereals contain moderate levels of carbohydrates but no yeast so they can be eaten moderately. These types of breads include oatmeal, wheat germ, wheat, rice, corn, barley, couscous, buckwheat and whole grain pasta. Legumes of any variety and unprocessed seeds and nuts are also acceptable. Cooking additives can be eaten moderately such as butter, margarine, fresh cream and oils.

Foods to Avoid

Yeast-free diets include a long list of foods that should be avoided. These foods mostly include foods that are high in sugar, carbohydrates and contain yeast. These foods include most breads, cookies, cakes, rolls, pastries and pretzels unless they are specifically made with whole grains and no yeast. Condiments that should be avoided include vinegar, mayonnaise, most salad dressings, barbeque sauce, mustard, pickles and pickled foods. Foods that contain or are made with mold should also be avoided. This includes most cheeses, dried or smoked meats, cure bacon, mushrooms, peanuts, pistachios, soy sauce, miso, tamari and tempeh. Sugary foods like grapes, raisins, dates, prunes, figs, citrus fruits, honey, molasses, maple sugar, chocolate and high fructose corn syrup are also off-limits.

Hypothyroidism & Your Fitness and Health

My Story

Before entering high school, I was always active. I ran around like crazy with my two brothers, went bike riding, ran with my father, ran track in school, took Tae Kwon Do, and enjoyed dance. After entering high school, I took leave of those activities and focused more on being a student and figuring out my place in the student body. Without those extra activities I had plenty of time to study and have fun with time to spare.

What did I do with my extra time? I sat around reading, surfing the net, and watching television. I was in the middle of some formative body development years and I wasn’t doing anything to keep it healthy. Did I mention that I was a junk food junky and I had been steadily gaining weight? Yes, by the time I turned 16, I was 40 pounds over-fat. I was unhealthy, depressed, lethargic, and I felt unattractive. Even in my active years, I had suffered from an arrhythmia, but with little activity, my heart troubles were growing steadily worse. My doctors diagnosed me with hypothyroidism, pre-diabetes, major depression, and told me that my kidneys were at risk. I was prescribed numerous medications and suffered the side effects of each of them.

It wasn’t until I started doing research and bringing my new-found information to the attention of my doctors, that I was encouraged to manage my weight through increased activity levels. I was determined to liberate myself from the health trap I had found myself in. I sought help from fitness experts and nutritionists. After eight months, I lost 40 pounds and I was off all of my prescribed medications. My doctors encouraged me to take a daily multivitamin and increase my iodine consumption to keep my thyroid in check.

About Iodine

Iodine is an element which is required for living organisms. In the environment, it occurs in seawater and it is found in some minerals and soils. Sea kelp, a type of seaweed is high in the element, iodine. While sea kelp is a well known source of iodine, there are other algae with a high concentration of iodine. Organic iodine compounds are also made by some marine life forms.

Iodine is an element that is essential for your body processes. It is a supports the production of the thyroid hormones, thyroxine (T4) and triiodothyroinine (T3). The thyroid gland absorbs iodide from blood and releases hormones. Thyroxine and triiodothyronine hormones are “regulated by the TSH hormone from the pituitary gland.”

Also, Iodine acts to control the basal metabolic rate. The basal metabolic rate sets a baseline for an appropriate amount of calories to be consumed daily. Deficient thyroid hormones can “reduce basal metabolic rate by up to 50%.” This reduction in the metabolism can wreak havoc on the waistline. We may unknowingly consume more calories than our bodies are capable of burning resulting in weight gain. On the other hand, overproduction of iodine can “increase basal metabolic rates by 100%.” Seventy percent of the body’s iodine is distributed to other body tissues. Iodine is distributed to the mammary glands, the eyes, the cervix and the salivary glands. It is also related to fetal and neonatal development. You can find iodine in sea kelp, iodized salt, and plants grown in iodine-rich soil. Iodine deficiency gives rise to hypothyroidism. A person with hypothyroidism may suffer from low energy, goiter development, depression, weight gain and low basal body temperatures. Are you getting enough iodine in your diet? Check with your doctor. It might be a good idea to take a daily, complete multivitamin, eat iodine rich foods, or take an sea kelp supplement. Complete multivitamins and iodine supplements can be found at your local health food store, grocery store, drugstore, or vitamin shop.

HIV Testing to Begin at Normandy High School in Normandy, Missouri

The city of Normandy, Missouri, is a small village in St. Louis County that sits just north and slightly west of the city. It has a population of about 5,100 at last count. It’s a town of working class people with the average median income of about $25,000; far less than Joe the Plumber makes. Up on Lucas and Hunt Avenue sits Normandy High School. It’s part of the Normandy School District, which has about 5,000 students. On October 23rd Normandy High School made the national news. Fox and CNN did in-depth stories on what happened there. The school issued a press release and notified parents that “up to 50 students may have been exposed to HIV, the virus that causes AIDS.”

The official press release was a little short on details. It simply said that one individual had been identified as having HIV and that 50 other students may have been exposed. It also said the school district was offering free HIV testing to all of the students. Due to medical privacy laws, the release wasn’t specific as to how the student got infected and why they believe that other students may have been put at risk. This of course, led to wild speculation in the press. Was one of the students at the high school so sexually active that he or she may have put some 50 kids at risk? Or was there rampant drug abuse at the school and the fear was that shared needles could have spread the disease? There was even speculation that the scare could have been caused by illicit tattooing going on at the school.

While the news media and I’m sure parents, were wildly speculating as to the cause of the scare, according to the Riverfront Times, (www.riverfronttimes), many of the area’s HIV/AIDS advocacy groups were taking a more proactive approach. Planned Parenthood announced that it would be offering free HIV testing at ALL area high school students as of October 27. The St. Louis County Department of Health also offers free testing. According to Missouri State law, STD testing, along with substance abuse and pregnancy treatment does not require parental approval.

Maybe we should think about following the Netherlands model. Comprehensive sex education there begins at the age of 12 and free condoms are available at the high school level. The rate of venereal disease infection and pregnancy in the Netherlands’s high schools is very low. One principal remarked that in his high school of 800 students, there was only one teenage pregnancy the entire year. Compare that to the rampant rate of teen pregnancy and explosive growth of venereal disease among teens in this country. What about abstinence you may ask? Study after study shows that it simply doesn’t work. Students simply substitute other forms of high-risk activity in place of conventional sex..

Considering a Central Vacuum System

My wife and I saw a central vacuum system while watching the show “Little People Big World. Matt and Amy Roloff were doing a major home renovation project, and Matt came up with the idea of getting a Central Vacuum System installed in their home. That gave me the idea of adding one to our home.

We are going to be turning our garage into a recreation room in the near future so we began exploring the idea of having a Central Vacuum System installed at the same time. My thought is that the house is going to be torn up, so why not.

We consulted some experts in the field and had them come out and look at our house to determine if we would be able to add the central vas system to the house. They spent a good hour going over the house; they took some measurements, checking out the walls, to determine if we had enough space in the walls to install the equipment. We decided that we would have a utility closet incorporated into the new recreation room, which is where the power unit for the central vac system will be installed. We were told that our house was well suited for the system.

The installation people told us that to install the system would be relatively easy, and that they would not have to completely tear up the existing walls. My understanding is that they will cut open the walls where the retractable hose system will go, and then snake the tubing through the walls, and then connect everything to the power unit in the utility closet.

The idea of not having to carry the vacuum around and dumping out the canister every time you complete one room is great. When we first got the bag-less vacuum cleaner we have been using for years, we thought that was great. It was up to a point, but we are still getting dust and dirt into the air. To be sure it beat the old bagged vacuum cleaners we used to use. You know how they usually would be filled up in about two uses, and then you had to change the bag.

The power unit for the central vacuum system that we have chosen uses filtered cyclonic action to pull the dust and dirt through the hoses and attachments though the tubing into the power unit. This keeps the dust and dirt form ending up in the air, and back on the floor and furniture.

We have decided that the central vacuum system is for us. When you stop to think how many times you have to go and dump the dirt, dust, and debris from your vacuum cleaner, and how many steps this central vacuum system will save you, you will decide to give the idea a try too. Thanks for the idea, Matt and Amy.

Lipsuction: is it Right for You?

We live in a society where we want results “yesterday.” Our society also places a high premium on looks. If you add those two factors together you get the field of cosmetic surgery. Cosmetic surgery is surgery to change a person’s face or body.

There is no bigger issue than weight and form to the average American. Witness the number and popularity of diets.

However, today, people don’t want to go through the drudgery and self-denial of diets, they want a “quick-fix.” That is provided in a surgical procedure called “Liposuction.”

Liposuction is a procedure where cuts are made in the skin and then tubes are placed in the cuts to suck out fat or “Lipo” by a machine creating suction through the tubes.

You can have liposuction done most anywhere on your body but some common areas are the breasts, stomach, thighs, buttocks, hips and upper arms to name a few.

After the procedure is done, if you were awake, you will probably be able to walk around and have little effect. However, if you were put to sleep it may take several days to recover. That is why it is smart to insist you be allowed to remain awake.

It is very important to understand that just because the fat is removed, if you don’t change the lifestyle that caused the problem in the first place, the fat can come right back, sometimes even worse than before.

Are there some people who shouldn’t have liposuction done?

For starters you have to be able to pay the cost of the procedure because health insurance won’t cover it. If you have a disease that would affect healing or take a medication that would affect healing you should not get the procedure done. Finally if you are extremely heavy it is not a good idea to have liposuction.

The basic downsides then for liposuction are the cost, health risks and possibility of more surgery.

To initiate treatment you must have your primary care physician refer you to a cosmetic surgeon. It is always a good idea to get two opinions.

What are some things I need to know?

You should find out the number of times a year the doctor does lipo. How long has the doctor been doing lipo?

Always ask to see “before” and “after” photos.

Never let a doctor pressure you.

There is no doubt that Liposuction carries some risk. There are better ways to handle the problem.

You can change your diet, exercise, accept your body and use clothes to cover the areas you aren’t happy with.

People think it is a little old-fashioned but it is true: “What is on the inside is more important than on the outside.”

The Advantages Of Robotic Surgery

With robotic surgery, one of the best decisions you will be. Although not all offer these facilities, it might be worthwhile to look for one that works. Human contact and experience is important, but the precision that comes from the use of these types of tools can be far more important in some situations. If you are in a position to have this surgery done, you will want the benefits of understanding to do this and realize why so many more people to doctors that offer these options in turn.

What Is It? Robotic surgery is one of the best tools available in some situations. Instead of a person that the method has a robot of any type. This is not the typical robot from an alien movie, but a machine that is the ability to work for you based on the elements it contains pre-programmed to do. Robots are used in every facet of life now. They help to make the food. They help you to do a variety of tasks throughout the day. They help assist you with the work and the kids at school. Why should they not be in the operating room? Why?There are many advantages to using these types of techniques. Of course every situation is different and it is up to your doctor and decide for yourself whether this is the correct procedure for your needs. However, there are many situations in which these services can really make a difference. Here are some of the benefits they offer:

You shall ensure precision in the conduct of the proceedings. Because of their ability to be very precise, you can count on the procedure, also a difficult issue to occur without any kind of error that can be performed. Robots are far less likely that the same small mistake, the people are prone to do.

This can be much less painful than that, do what a man guided surgical procedures produced. This can help to greatly reduce how much time you have to spend in the hospital. It may help to offer a far less invasive procedure. The more invasive procedure, the more risk there of complications and infections. This may reduce the risk of losing too much blood during surgery. It can help the amount of time you feel restricted reduced. Robotic surgery is a good thing, and it is something that a lot of people have benefited because of its precision.

How I Made Changes to Lower My Cholesterol

When I was younger, I ate what I wanted, played sports because I liked them and never thought about my weight. Of course, that was when I was naturally thin, active and “eating like a bird,” according to my mom. Today, things are different. As an older adult, I have to watch my weight and plan physical activities. And, I now know that a build-up of cholesterol on the walls of my arteries can lead to heart problems or even strokes down the road.

My doctor told me that there are two kinds of cholesterol. I happen to have a particularly high level of HDL, the “good” kind of cholesterol (or Happy cholesterol, as I call it, to distinguish it from LDL, the “bad” kind). But even so, my total levels were a little high, so I took steps to reduce my blood cholesterol level.

The first step for me after becoming aware of the problem was to make up my mind to change my behavior. Like anything else, if you are not committed, you will likely fail in your attempts. It is far easier to commit to a program to lower your weight, because you can see that you are overweight if you look in the mirror. Cholesterol, on the other hand, can only be detected by a blood test.

I had already made changes in my diet for healthy eating and to lose weight. To lower my cholesterol, I started eating more food with a high soluble fiber content, like oatmeal, apples and kidney beans. Between meals, instead of reaching for a sugary snack, I kept almonds and pistachio nuts handy. I had already cut down on the amount of red meat in my diet, and now I substituted salmon for meat a couple of times a week. Of course, to keep my weight down I cut way back on bacon and salami, and I started buying skim milk and reduced fat dairy products.

It turns out that I actually like the foods I am eating now, and while I do crave treats like ice cream sometimes, I can buy low fat ice cream or else indulge in the real deal once in a while.

To be honest, I did not really change my exercise program much, because playing golf once or twice a week and going to the gym a few times in between is about as much as I will do. And I gave up smoking years ago.

So far, my cholesterol is lower and I feel pretty good. Knowing that I am taking charge of my health for prevention makes me feel in control, and the results of my regular blood tests show that the changes are effective.

My Weekly Work Out for All Fitness Levels

This fitness routine is used to lose weight, build muscle, train for athletics, and to improve overall fitness. I find that the best way to continuously ensure a great work out is to vary the exercises; and that is exactly what I do.

Overall, I train because I am an athlete, but this routine can work for anyone. The following steps are what I do in a daily work out:

  1. I always begin with at least 15 minutes of cardio. This gets your heart rate up and begins fat burning. It also warms you up for other exercises. I like to jog or use an elliptical, but jump roping, biking, or swimming can be just as efficient. It all depends on what resources you have available.
  2. Stretch and warm up joints. This can be done through simple static stretching and rotating of joints. Hold each stretch for 10 seconds. Start with little circular movements in your wrists, ankles, and neck, then move to bigger movements with your arms and hips. Rotate each direction 10 times.
  3. I try to lift weights 3 days a week. Sometimes it is difficult when I don’t have access to a gym, so there are other steps I take to gain a similar work out. Modifying every day exercises like squats or pushups can simulate weight lifting. One of my favorites is the modified squat. Instead of a quick 1-second-down, 1-second-up movement, take 4 seconds to lower yourself into a squat position, hold it for 4 seconds, and take 4 seconds to move back up. The same can be done for pushups, calf raises, and almost any of exercise you can think of. Do the same number of reps you would for lifting weights; I usually do 3 sets of 10.
  4. If I do not lift weights, I usually do a cardio work out. This can be a long run (30 minutes or more), a tempo run (~30 minutes, with alternating paces every 2 minutes), or a sprint work out (running as fast as you can on flat ground or up hills for short distances). If I choose a sprint work out, it is usually somewhere around 100 meters, which I run almost as fast as I can, and take about a 1 minute break in between reps. I usually do about 8 of those.
  5. I always “cool-down” after a work out. I do an easy 5 minute jog and some light stretching, and make sure to ice any part of my body that hurts.

If I am unable to do these work outs, I do what is called a “card work out.” This is exactly what it sounds like, a work out with a deck of cards. Each suite represents a different exercise (EX- Hearts are pushups), and each number represents the number of repetitions of that exercise (Ace=14). You can choose any exercises you want, that’s the fun part about this one! Just go through the deck of cards one-by-one, and before you know it, you’ll be finished with the work out and feeling tired. This one is nice because it is a quick, intense workout, so if you are short on time this fits great into a busy schedule.

I try to work out 5 times per week. It is always important to take a day off and to not lift 3 days in a row. Working out the same part of your body multiple days in a row can actually do more harm than good!