How to Prepare for a Fitness Program?

    Every living person, at some point in their lives, has surely wondered about this particular question, “How would it have turned if I visited the gym on a more serious note?” Setting aside all the worldly pleasures, our health is the only asset that is truly available to us, at all times. Maintaining a fit body is not just about flexing those muscles you’ve been working on for the past couple of months. It is the need to maintain its peak form for the years to come, which leads us to

    Known for the performance of their equipment in the Olympics and Paralympics, milestones offers the best there is. The company has been around for over three decades and has been providing top of the line gears ever since.

    It is important to note that the trainers are only as good as their equipment. Faulty exercise gears not only hinder your growth but may affect it in weird ways for which you haven’t anticipated before. Fitness training is often determined based on the results you are willing to achieve.

    Someone willing to participate in the Mr. Universe event won’t have the same routine as you (unless you have a similar goal). General fitness is about preserving and maintaining your present health while maximising its output.

    • Therefore, the first step to general fitness begins with a goal. Set up milestones that you are confident you can achieve on your journey towards your goal. They help you keep motivated during exercise sessions.
    • The second most important thing to look out for is a trainer or someone who can oversee or ‘spot’ your exercise routine. Most individuals have different definitions of ‘fitness’. Thanks to the millions of solution all over the internet it is easy to lose yourself in the sea of information.

    Once again, everyone has different physiologies, and a particular fitness routine may or may not be well suited for them. Even the slightest flaws can lead to future complications. Hence, it’s advised that you get a trainer, at least during the earlier stages of your workout (first 1-2 months).

    • The third and the last point we will be talking about is training your mind. Our bodies can only go so far. It is the mind that compels it to go further your limits and redefine them. When devising a fitness routine, make sure to go a bit out of your comfort zone to designate the exercises. Not only will it boost your confidence, but will greatly impact the current rate of your growth as well.


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      Pregnant women with whose blood pressure is even slightly raised can be dramatically more at risk of developing diabetes or heart disease, say scientists. In the first study of its kind a condition called pre-hypertension - where blood pressure is in the upper range of normal - has been shown to be potentially dangerous. Up to one-in-seven expectant mothers in the UK already suffer high blood pressure and the discovery could lead to many more requiring monitoring. Professor Jian-Min Niu, of Guangdong Women and Children Hospital in China, said: "Our findings underscore an important issue that has been long ignored in clinical practice - the fact criteria for hypertension in pregnancy are derived from the general population. "We anticipate if reaffirmed in further research, our study could spark a change in what we currently deem healthy blood pressure in pregnant women." The research found pregnant women whose blood pressure is in the upper ranges of normal could be at high risk of developing metabolic syndrome - a combination of diabetes, hypertension and obesity - and heart disease risk after giving birth. Current guidelines do not distinguish between pregnant women and the general population and define hypertension as persistently elevated blood pressure that is 140 millimeters of mercury (mm Hg) systolic or 90 mm Hg diastolic and above. Readings of 120-139 mm Hg systolic over 80-89 mm Hg diastolic is deemed 'pre-hypertension' - a warning sign of high blood pressure in the future. But the study published in Hypertension said pregnant women with blood pressure in this range had 6.5 times greater odds of developing metabolic syndrome compared to those in the lower normal range. It looked at 507 Chinese women with uncomplicated pregnancies, no history of hypertension and normal blood sugar and cholesterol who underwent seven or more blood pressure measurements along with other standard tests including weight measurements and foetal ultrasounds. Blood sugar and cholesterol levels were also tested at the start, shortly before and after giving birth and once every few months for up to 1.6 years after giving birth. The participants were grouped into three categories including those whose blood pressure remained on the lower end of normal (34%), around the mid-point (52%) or in the pre-hypertension range (13%). A series of snapshot measurements did not predict future risk but patterns of repeated elevations did - highlighting the dynamic nature of blood pressure during pregnancy. The results support the idea of pregnancy as a cardiovascular stress test for women that can reveal underlying disturbances in blood pressure regulation, glucose and cholesterol metabolism. Abnormalities in all three areas can disrupt functions and lead to full-blown cardiovascular disease years down the road. Prof Niu said globally the burden of cardio-metabolic diseases in women has been rising steadily over the last decades. He said: "Blood pressure measurements are already done as matter of routine and cost-effective checkups during pregnancy so our findings underscore this tool's potential to gauge a woman's post-partum cardiovascular risk. "Early identification of metabolic risk factors and implementation of lifestyle modifications may help delay the onset of cardiovascular disease that would present itself 20 to 30 years after delivery."


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