A Beginners Guide to Weight Training, Diabetic Diet, Heat Exhaustion

How to eat more fruits and vegetables                                                                                                                                                                                                                                                                                                                                                                                                                 June 07, 2024 | [Read Online]( Health News Roundup [FDA Reverses Juul Ban](:[Â](The FDA has revoked a June 2022 order that temporarily banned Juul Labs' e-cigarette products, placing their marketing applications back under review. Juul expressed appreciation for the decision and aims to work with the FDA to obtain authorization for its products through a science-based process. [Surgeon General Issues ‘Urgent’ Social Media Warning for Kids:]( The U.S. Surgeon General has issued a warning about the significant mental health risks social media poses to young people, noting that its use is nearly universal among teens and prevalent among younger children. He urged policymakers and tech companies to enhance safety measures and research, while advising parents to establish guidelines and model responsible behavior to protect children from associated harms like depression, anxiety, and online abuse. Nutrition Corner [How to Eat More Fruit and Vegetables](: Incorporating more fruits and vegetables into your diet offers numerous health benefits, including better weight management. All types of fruits and vegetables are beneficial, and the American Heart Association recommends filling half your plate with them to achieve the daily goal of 4½ cups. [Diabetic Diet](: Obesity and type 2 diabetes often stem from unhealthy, calorie-rich diets, making diet planning crucial for managing these conditions. Patients are advised to improve their food choices, reduce unhealthy fats, cholesterol, and sodium, and aim for a 5-10% weight loss through a moderate calorie reduction and increased physical activity to enhance diabetes control. Recipe for The Day [Slow-Cooker Pork Carnitas]([:]( This slow-cooker pork taco recipe features tender, flavorful meat crisped in a skillet for added texture, complemented perfectly by pickled red onions. Serve the pork in soft corn tortillas with cilantro and jalapeños for an authentic and delicious meal. Lifestyle & Fitness Focus [5 Tips for Walking Your Way to Better Health]( How often have you started a new exercise regimen? Every year, millions resolve to exercise more to improve health, lose weight, keep up with friends or family, or address a new health issue. This can lead to complex routines, costly equipment that becomes unused, or overly complicated exercises. Why Walking Might Be Ideal for You Walking is a gentle, low-impact cardio exercise that can help you reach higher fitness levels. It's safe, simple, and regular brisk walking can offer many benefits similar to more intense exercises like jogging. For instance, walking 21 minutes a day can cut heart attack risk by 30%. It burns calories, helps with weight management, and supports your lymphatic and immune systems. Benefits of Walking for Fitness Walking can help you: - Control blood pressure - Lose or maintain weight - Improve balance and coordination - Increase core strength - Manage stress and improve mood through endorphin release - Manage diabetes - Lower the risk of heart attack and Type 2 diabetes - Stay strong and active Additionally, walking can: - Improve sleep - Slow mental decline - Reduce the risk of dementia and certain cancers - Extend lifespan - Maintain independence in older age Walking could save Americans over $100 billion annually in healthcare costs and has been shown to reduce crime rates and boost the local economy. Starting a Walking Routine To start a walking routine, consider these tips: - Start Slowly: Begin with 5 to 10 minutes at a steady pace if you're inactive, gradually increasing time and distance over weeks or months. - Set Goals: Aim for realistic goals, such as walking 20 to 40 minutes five days a week. - Adjust Your Plan: Incorporate short walks into your day if you're traveling or working extra hours. - Weather Adaptation: Walk indoors at malls, exercise facilities, or community centers during bad weather. - Vary Routes: Create different routes to keep your walks interesting and prevent boredom. By following these steps, you'll not only maintain your walking routine but also keep it exciting and beneficial. [Heat Exhaustion]( Heat exhaustion, a heat-related illness often linked to dehydration, can occur after exposure to high temperatures. There are two types: water depletion (excessive thirst, weakness, headache, fainting) and salt depletion (nausea, vomiting, muscle cramps, dizziness). Symptoms of Heat Exhaustion Common signs include: - Confusion - Dark-colored urine - Dizziness - Fainting - Fatigue - Headache - Muscle or abdominal cramps - Nausea, vomiting, or diarrhea - Pale skin - Profuse sweating - Rapid heartbeat Treatment for Heat Exhaustion If you or someone else has symptoms, get out of the heat immediately and rest in a cool place. Drink plenty of fluids, especially sports drinks, and remove tight clothing. Cool down with a shower or ice towels. If symptoms persist for more than 15 minutes, seek emergency medical help. Consult your doctor if you have health conditions or take medications that might affect your ability to handle heat. [A Beginner’s Guide to Weight Trainin]([g]( Weight training, also known as resistance or strength training, helps build muscle, strengthen bones and joints, and boost metabolism. It is beneficial for all ages, improving muscle mass, mobility, and psychological well-being, even for beginners. Getting Started with Weight Training - Equipment: Use body weight, dumbbells, kettlebells, or resistance bands. You don't need a gym membership. - Trainer: Consider starting with a certified personal trainer to learn proper form and a tailored program. - Warm-up: Start with 5 minutes of aerobic activity like jogging or jumping jacks. Beginner Weight Training Tips - Start Light: Use weights you can lift 10-15 times with proper form. - Increase Gradually: Add weight by 2-10% when you can easily complete your sets. - Rest: Take at least 60 seconds between sets. - Stretch: Stretch after workouts to boost flexibility and reduce injury risk. - Rest Days: Allow a day or two between workouts for muscle recovery. Beginner Exercises Aim for 10-15 reps and 1-2 sets to start. Gradually increase sets and weights. - Dumbbell Single-Arm Rows: Targets back and upper arms. - Dumbbell Shoulder Press: Targets shoulders. - Dumbbell Chest Press: Targets chest. - Bicep Curls: Targets biceps. - Triceps Extensions: Targets triceps. - Resistance Band Pull Apart: Targets back, shoulders, and arms. - Lunges: Targets legs and glutes. - Squats: Targets legs. - Calf Raises: Targets calves. - Plank: Targets core, arms, shoulders, back, glutes, and legs. Weight Training Schedule - Strength Building: 3 sessions per week. - Muscle Mass: More repetitions and frequent workouts. - Weekly Plan: - Monday: Chest, shoulders, triceps, core. - Wednesday: Back, biceps, core. - Friday: Legs, core. As you progress, diversify exercises, add weights, and increase sets for continued improvement. Get In The Inbox of 100K+ American Health Readers Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product. 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