The Importance of Training Either due to natural talent or tenacity of spirit, many endurance athletes make tremendous gains in athletic capabilities without the benefit of a comprehensive training program. However, a training program geared to suit your needs can show you how to develop that natural talent to have you performing at an optimal level. Where to Begin Before you begin or change your current program, discuss any limitations you may have with your doctor. Limitations, such as…

What is your pulse? Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (because more oxygen-rich blood is needed by the body when you exercise). Knowing how to take your pulse can help you evaluate your exercise program. How to take your pulse Place the tips of your index, second and third fingers on the palm side of your other wrist, below…

Exercise is an essential part of any healthy lifestyle. The following benefits can help lower the risk of developing heart disease: weight loss lower blood pressure lower cholesterol management of blood sugar stronger heart Exercise can also improve your condition if you already suffer from heart disease. Exercise Safety Before beginning an exercise program, it is necessary to talk with your physician about any limitations that you may have regarding exercise. Discuss goals, any…

Benefits of Aerobic Exercise Aerobic exercise provides cardiovascular conditioning. The term aerobic means "with oxygen," which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. The benefits of aerobic exercise include: Improves cardiovascular conditioning Decreases risk of heart disease Lowers blood pressure Increases HDL or "good" cholesterol Helps to better control blood sugar Assists in weight management…

The keys to managing heart failure are to take your medications, make diet changes, exercise regularly and be active and monitor your health for new or worsening heart failure signs or symptoms. Also make sure to schedule appointments often with your health professional. Your doctor or nurse will tell you how often to visit. When Should I Call My Doctor or Nurse? Certain symptoms require an immediate doctor’s appointment. And, if your symptoms are discovered early, your doctor or nurse may…

Non-modifiable risk factors are risk factors that cannot be changed, while modifiable risk factors can be modified, controlled or treated. The more risk factors you have, the greater your chance of developing cardiovascular disease. If you have a family history of cardiovascular disease or high cholesterol, it is even more important to decrease your other risk factors. Non-modifiable risk factors Increasing age Male gender Menopause Family history Race Cardiovascular disease…

Heart attacks are often thought of as a sudden, pressure-like chest pain that takes a person by complete surprise. But heart attacks can have early warning signs, and often result from heart disease that builds up over time. A key to preventing a heart attack is knowing the risk factors that can lead to heart disease and knowing the early warning signs. What Causes Heart Attacks? The two main causes of heart attacks are: Coronary artery blockage Coronary artery disease What Happens…

The Law You cannot give alcohol to your children's friends under 21 years of age under any circumstances, even in your own home and with their parents' permission. You cannot knowingly allow a person less than 21 years of age to remain in your home or on your property while consuming or possessing alcoholic beverages. If You Break the Law You can face a maximum sentence of six months in jail and/or a $1,000 fine. Others can sue you if you give alcohol to anyone under 21 years of…

Adolescence is the period of developmental transition between childhood and adulthood. It involves changes in personality, as well as in physical, intellectual and social development. During this time of change, teens are faced with many issues and decisions. Teenagers need to be confident in their abilities and willing to stand up to others as part of the maturing process. Self-Esteem and Your Teen Self-esteem is how you feel about yourself. The development of a positive self-image and a…

The skin of teens requires special care and a gentle touch. The following guidelines can help you achieve the best possible results for your skin: Take care when choosing cosmetics. Cosmetics such as foundation, blush and moisturizers should be oil-free. Choose products that do not promote the formation of blemishes or cause blocked pores. Don’t pick your face. If you pick, squeeze or pinch blemishes, you risk developing acne scars. Don’t rub or touch blemishes. Be gentle with cleaning.…

Teens and younger school-aged children, like adults, should visit their doctor once a year for a full history and physical exam. If a chronic medical condition exists or if signs or symptoms of an illness or disease are present, more frequent office visits may be necessary. What Doctors Check During a Teen Healthcare Visit? During your healthcare visit, your doctor may perform any of the following: Measure your height, weight and blood pressure. Order tests (such as a check for anemia)…

Nutrition during preschool years is important for kids' growth and learning, and to provide energy for high activity levels. Here are some suggestions for proper nutrition during these years. What Should My Preschooler Be Eating? Your preschooler is now able to feed him or herself and is able to try a wide variety of foods. Always offer different choices for your child to eat. Make food appealing and fun for your child, and make sure your child is trying each of the food groups,…

As your child transitions into the toddler years, he or she is learning to eat more solid foods. Good nutrition gives your child what he or she needs for growth and health, and energy for playing, moving and learning. Here are a few helpful suggestions for feeding your toddler. A Toddler’s Diet The toddler years are full of exploring and discovery. The best thing you can do is offer your toddler a variety of foods with different tastes, textures and colors. How Much Should My Toddler Be…

What Are Growing Pains? The term "growing pains" refers to a benign pattern of pain in the limbs, which usually occurs in children ages 3 to 12, and is the most common type of limb pain in children. Between 10 percent and 35 percent of children will have these pains at least once, and the pains can occur in both boys and girls. What Are the Symptoms of Growing Pains? Growing pains occur mostly in the legs (shins, calves, behind the knees or thighs), and affect both sides of the body. The…

When Should I Start Brushing My Child’s Teeth? Teeth should be cleaned as soon as they emerge. By starting early, your baby gets used to the daily routine. A soft washcloth wrapped around your finger can substitute for a brush at this time. Ask your dentist when you should switch to a toothbrush. While some dentists suggest waiting until four teeth in a row have emerged, others recommend waiting until the child is 2 or 3 years old. View the listing below for simple brushing tips and…

Choking can be prevented in children. First, though, it is important to understand how the act happens in the first place. There are three routes through which foreign objects can enter a child’s body: Inhaled. Through the larynx (voice box), trachea (windpipe) and bronchi (main airways to the lungs). Ingested. Through the esophagus (food tube) and stomach. Inserted. Through the nose or ear. The most serious situation occurs when a child inhales a foreign object. The object can…

When your child becomes sick for the first time, there’s the possibility of panic and confusion. However, by knowing about certain types of respiratory infections that affect children and how to treat them, you’ll be prepared to get them healthy again in no time. Respiratory Infections in Children They are very common, particularly in children in daycare or school. Having six respiratory infections per year is normal. Some uncomplicated respiratory infections can last up to two…

While breast milk is the best choice for feeding your baby, cow’s milk-based infant formula is the next best choice. When choosing a formula, use a brand recommended by your baby’s doctor. Types of Formulas Most babies start bottle-feeding with a formula based on cow’s milk. Formula is available in three ways: Powder, which is the least expensive Liquid concentrate (which requires dilution) Premixed ready-to-feed, which is the most expensive but also the most convenient If your baby…

Choosing a car seat for your newborn is one of the most important things you’ll do before your baby arrives. By law, you will need to have a properly installed car seat in your car before you can take your baby home. There are many brands and types of car seats available, and it will take time and effort to decide which is suitable for your child. What Should I Look for in a Child Car Seat? You should look for a car seat that best fits your child. To determine this, you should test the seat…

Feeding your newborn is a great opportunity to bond with your baby, and you should try to enjoy every mealtime. For the first few months, you should be feeding your baby infant formula or breast milk only. Breastfeeding Your Baby Make sure that feeding is enjoyable for you and the baby. Pick a comfortable place to sit with the baby while you breastfeed or use a bottle. Be sure that you are holding your bottle-fed baby propped in your arms. Breastfeeding moms might want to have a cup of water…