The International E-magazine on Adolescent Health, Skin, and Skeletal-Muscular Systems
Team 4 Juan Carlos Costales A01192678 Adrián Rodríguez A01192705 Fernando Sepulveda A01192334 Juan L. Peña Holguín A01192670
Different Types of Exercises Flexibility Exercises The definition of flexibility, in the muscles, is how far you can move your joints. It is known that when you bend, stretch or reach to move your joints into all the way they can go you can have good results in not having to go through discomfort or strains in normal daily activities. Also, it plays a vital role so that your muscles don´t suffer any injury. These exercises can help you in many ways and mostly so that your stress can be evaded and you have full conscience on the activity you will do. Not only can stretching prevent the injuries but also it could help to take the injuries away. As you can see stretching has many benefits and if you know how to stretch well, then also you can use it for recovery and for athletes to make them do their tasks in a better way. The basic thing to do is to stretch 2 or more times each day, from 5 to 10 minutes is all you need, preferably 1 before exercise and the other after it. This is done by holding a stretch position for about 10 to 20 seconds without bouncing, stretching all of the main muscles. Cardiovascular Exercises The definition of cardiovascular, which most people shorten it to cardio, is also called aerobic exercises, which involves all the large muscles like your legs and makes oxygen get to your cells. This usually makes your heart and lungs stronger and having lots of health benefits that include lowering your blood pressure and for the ones that want to lose weight it burns lots of calories. In this exercises you need to be careful not to exceed, or instead of benefiting from it then you will get bad results. So, just try to stay in the targeted heart rate zone so that you can give your heart a good workout. In cardio it is recommended mostly to stay in the targeted heart rate so you might want to go and check your heartbeat rate, so you know the minimum and maximum, and to do 1 hour a day will make you lose 2
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“Tonifica tus caderas”. Image. 31 Jan 2012 <http://www.guiafitness.com/wp-content/tonifica-tuscaderas.jpg
weight. Not only will you lose weight but as it is recommended you will lower your blood pressure and have a better heart preventing a heart attack. Resistance Training The definition of resistance training is any exercise that can make your muscles contract against an external resistance so that the strength, tone, mass and mass can be increased. This training helps you form what we see as muscles, which long time ago formed with hunting or gathering. Now, we have some weights in the gym that we lift and doing so we are applying the resistance training making our muscles grow bigger day by day. The benefits not only are in gaining muscle mass, but also it can improve the bone, tendon, and the ligament strength. Also, you will sleep better, while growing stronger you won´t fatigue as easy, and have self- confidence with a better looking image of yourself. With 2 days of doing them you can have excellent results. The recommended thing to do for beginners is to do one set of eight to 10 exercises for the major muscles, which are the chest, back, shoulder, arms, abdominals, and legs, eight to 12 repetitions in two to three days per week. All together as a conclusion As you can see, do all the three types of exercises help you not only gain shape but lose weight and feel confidence of yourself making you able to do more and more exercise each time. So, if you join the three types and start a beginner routine you will be more than perfectly fitted. For example before doing some crunches or lifting some weight do some 10 to 20 minutes flexibility exercise with repetitions form 10 to 20 seconds. Then start the lifting of weight or the plan you have depending on what muscle, it can be chest, shoulder or else, you want to exercise with the repetitions from eight to 12 and 8 or 10 exercises. The go ahead and do some cardio so you burn the fat and only muscle can be seen with 1 hour of frequency. Finally do the final flexibility exercises avoiding any pain and injuries in the muscles. “Stretch exercises”. Image. 31 Jan 2012 <http://dynamicchiropractor.files.wordpress.com/2011/12/stretches-images.jpg>
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Skin Care in Adolescents
What is acne? It is a skin condition that manifests itself through bumps. The teenagers develop the growth of acne because of all the hormonal changes of puberty. If your parents had acne, it is likely that you will have it too. The good news is that it’s only temporarily. Sometimes your skin looks like it was impossible to control, especially when you get up in the morning and you look in the mirror a big blemish. The good news is that there are ways to prevent and treat this kind of acne problems, here you have some advices. Wash your face twice a day: Use warm water (no hot) and a special acne soft soap. Massage softly your face with circular movements. Do not rub your face, you could irritate the skin. After the clean-up, the AAD (American Academy of Dermatologist) recommends to apply a lotion (no prescription needed) that contains benzoyl peroxide, to remove surface oils and dead skin cells.
Don't pop pimples: If you pick, squeeze, or pinch blemishes, you risk developing acne scars and also an infection.
Don’t touch your face: Every time you touch your face you transfer bacteria and germs from all the things you touch, such as money, doorknobs, bags, etc. This is a problem that many people have and don’t notice it. So, while you are studying or doing something else, don’t rest your hands on your face while you are looking at your notes.
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Wash your hair: and avoid that make contact with your face. This way you prevent additional dirt and oil from clogging your pores. Avoid products with fragrance: When you use a fragrance, you increase the chance of an allergy or skin sensitivities.
For girls: Try to avoid oil-based makeup. This will generate more oil and it will clog your pores. Look for products with non-comedogenic on the label.
For boys: Be careful when shaving. Avoid the typical accidental blemish by shaving with an old razor. Always use a sharp razor to prevent rashes and irritation. And also an after-shave lotion.
Moisturize your face: Find an oil-free moisturizer and put it on after you finished cleaning your face
Protect the skin from the sun: Use sunblock. This way, you prevent skin cancer and also reduce the chance of signs of early aging
And the most important of all: Drink a lot of water (1.5 – 2 lts per day). This way, you keep a healthy, clean and hydrate skin and help you to remove toxins from your body.
Conclusion All should start with a nice cleaning routine. Sometimes this is enough to control the skin problems, because no all teenagers get acne. If you have several problems with your acne, even when you can’t control it with cleaning and moisturizing, you should contact a dermatologist, who will point a medical treatment to solve the problems. Also look for an oil-free moisturizers and cleansers. So keep in mind that someday all will be just a fleeting memory. Until then, you can do your best to take care of your skin and you will notice in no time an improvement in it.
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More References that we are thankful to them because of letting us make the magazine possible: "Endurance, Flexibility and Strength ." . Act Now BC, 2010. Web. 31 Jan 2012. <http://www.actnowbc.ca/everyone/endurance,_flexibility_and_strength>. "Stretching Exercises For Flexibility ." . ShapeFit. Web. 31 Jan 2012. <http://www.shapefit.com/stretching-exercises.html>. "What is cardiovascular exercise? ." . Women helping women, 2006. Web. 31 Jan 2012. <http://www.ideasforwomen.com/health/fit-5sp-cardio-1.php>. Weil, Richard. "How Much Resistance Exercise Should I Do?." Resistance Training Causes, Symptoms, Treatment. emedicinehealth, 2012. Web. 31 Jan 2012. <http://www.emedicinehealth.com/strength_training/page5_em.htm> "Resistance training - beginners." . Better Health Channel, November 2011. Web. 31 Jan 2012. <http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/resistance_training?op en>. Levine, Norman. "Skin Care Tips for Teens." Healthy Beauty. WebMD, March 03, 2010. Web. 31 Jan 2012. <http://www.webmd.com/healthy-beauty/skin-care-teens>. Papke, Melissa. "Skin Care Help for Teenagers ." Hair, Skin & Health. Classbrain, Mar 20, 2004. Web. 31 Jan 2012. <http://www.classbrain.com/artteenah/publish/article_46.shtml>. Digital Library: Wohlenhaus, Kim. Skin Health Information for Teens: Health Tips about Dermatological Concerns and Skin Cancer Risks. Omnigraphics, 2003. 418. eBook. Al-Obaidi, Saud, et al. "Cardiovascular Responses to Repetitive McKenzie Lumbar Spine Exercises." Physical Therapy 81.9 (2001): 1524-33. ProQuest Career and Technical Education; ProQuest Health & Medical Complete; ProQuest Nursing & Allied Health Source; ProQuest Research Library; ProQuest Science Journals. Web. 30 Jan. 2012.