Exercises which involve lifting weights above your shoulders present a risk to your shoulder joint. Injuries can be acute, such as a tear or dislocation or chronic such as a rotator cuff injury or frozen shoulder. But lifting objects above your shoulders is requirement of daily living. We need shoulder strength and mobility to stay functional and active. Strong muscles supporting the shoulder joint can also protect the ligaments and bones of the upper body. Exercise selection and progression are important. For seniors, unsupervised use of overhead pressing with barbells may present a higher risk. Alternatives are dumbbells, shoulder press machines, medicine balls, sandbags and kettlebells. All of these exercise tools help keep your shoulder joint aligned in the neutral position to reduce the risk of injury due to repetitive overloaded inflammation of your shoulder joint. I prefer kettlebell presses as the lift starts from the centre line and the movement is vertical. This is a safer op...
Strength/resistance training is essential for good health and longevity. A loss of skeletal muscle mass leads to immobility and loss of independence and is linked to a decline in our immuno-resiliance, increased susceptibility to infections and chronic inflammatory diseases such as type 2 diabetes, cardiovascular disease and cancers. Two key concepts in strength training are intensity and recovery. One consequence of an intense workout is delirium. Delirium is a disturbance in our mental abilities. Intensity Intensity is a measure of how hard we work during an exercise. Intensity is a function of the load, the number of repetitions and the length of the workout. As we age, we may have difficulty increasing the load, but we can still continue to maintain and develop strength by increasing the number of repetitions and the length of the workout. Recovery Recovery is the period that our muscles are give to rest in between each set or in between each workout. For this discussio...
Ingredients - Can of pinto beans - Can of peas - 1 small onion - 3 medium sized potatoes - 2 carrots - 3 stalks of celery - cornflour - ready cooked lasagne sheets - cube of mushroom stock - coriander powder - cheese (if required) - salt (if required) Instructions 1. Boil the potatoes and then cut into thin slices 2. Blend the can of peas 3. Cut the onion into small pieces 4. Dice the celery and carrots 5. Fry the onions and then add the carrots and celery. 6. Add about 2 cups of water. 7. Boil until the celery and carrots are tender 8. Add the mushroom stock and quarter a teaspoon of coriander powder. 9. Add salt to taste 10. Add the pinto beans and continue cooking for about 3 minutes. 11. Mix about 2 teaspoons of cornflour with half a cup of water and add to the pot. 12. Transfer the contents of the pot to a large Pyrex dish. 13. Cover the surface of the stew with lasagna sheets 14. Cover the sheets with the blended peas 15. Cover the surface of the pea...
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