Sunday, 28 August 2016

Types of Rowing Machines

by JOSH BAUM

Rowing machines simulate the feel of sweep rowing, working your arms, back, legs and core. While rowing machines are used by competitive rowers for training, they're also found in many commercial gyms and can be a part of any cardio and strength training regimen. The different types of rowing machines are categorized by the way they produce resistance.

Magnetic-resistance rowing machines use electromagnets to provide braking resistance on a flywheel. This type of resistance tends to be quiet and smooth, and can be accurately measured through electronic components. This allows for digital displays that provide detailed information on distance, calories burned and other data. Resistance on these machines is fully adjustable but, because they have a rigid central rail that cannot be folded up or collapsed, they typically take up a lot of room and therefore may not be ideal for home use in smaller spaces.

Air-resistance rowing machines have a flywheel that resembles a cylindrical fan blade. When you pull on the handlebar the blade spins; the harder you pull, the faster it spins and the more resistance you feel. Some air-resistance rowers have a lever you can use to adjust airflow -- and thus resistance -- to the fan blade; and some air-resistance rowers also provide digital displays that show your workout data. This style also has a rigid central rail, so it tends to take up lots of space; and the fan blade can get noisy.

Water-resistance rowing machines feature an enclosed tank of water with paddles suspended inside. As you pull the handlebars the paddles spin, using the water to provide a type of resistance that most closely simulates the feel of actual rowing. Like the air-resistance models, this style provides more resistance the faster and harder you row; resistance can also be adjusted to some degree by adding or removing water from the tank. Water-resistance rowers are also relatively large and rigid and, because of the water tank, they are very heavy. They are not as noisy as the air resistance models, but noisier than the magnetic versions.

Piston-Resistance Rowers

Piston-rowing machines feature pairs of hydraulic pistons that are connected to separate handlebars. These pistons provide the resistance and are often adjustable, but most machines of this style provide more of an arm workout than a leg and full-body workout. This is partially because the handlebars on this style of machine are fixed, which provides a less-natural stroke, and partially because piston-resistance machines are designed to be compact, usually featuring a fixed seat position and shorter range of motion. Advantages of this style include compact size and relative affordability compared to other models. Many piston rowers can be folded up and slid underneath a bed for storage.

www.livestrong.com

Rowing Machine Workout Plan

by STEVE SILVERMAN

A rowing machine offers an excellent all-around workout. Not only does it provide an excellent cardiovascular exercise, but it also involves strength and resistance training in your arms, shoulders, legs, hips and core as you go through the rowing motion. The rowing machine is low-impact and it is less likely to lead to injuries associated with some weightlifting exercises.

Do warm-up exercises before you get on your rowing machine. You don't have to work to exhaustion, but make sure you have broken a bit of a sweat before you begin your workout. For example, you could perform 20 push-ups and 30 sit-ups before you get on the rowing machine.

Begin at your own pace. You will be able to set your own resistance on the rowing machine, and if you are not used to the activity, you need to set it on the low side. Most machines allow you to set a resistance level from 1 to 10. When beginning your rowing machine workout plan, start with a resistance of 2 or 3. On many machines you also can set your distance. Start at about 150 to 200 yards before challenging yourself further.

Increase your speed by the time you get to your second week of workouts on the rowing machine. You can increase resistance and change your speed by adjusting the strokes-per-minute (SPM) ratio. Combine an increase in strokes per minute -- start at 20 SPM and increase to 25 in the first month--along with an increase in distance. Once you get up to 1,000 yards on the rowing machine, you will be starting to reach your target heart rate for this piece of equipment.

Increase your resistance and speed as you grow more comfortable on the rowing machine. Once you are able to row 1,500 meters on your machine, your resistance should be up to the 7 or 8 level. Increase the SPM level up to 30 and strive to get to 35 or higher as the weeks progress.

Rowing machine

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How to Slow a Fast Heart Rate

by TANYA SIEJHI GERSHON

Breathing is one way to control your heart rate. Notice that when you run your breathing accelerates, but when you sit it slows. Although you may think that heart rate commands breath, by manipulating your breath you can gain power over your heart rate. Fast-paced breathing exercises will help you increase your heart rate, while slow-paced techniques will aid in decreasing the number of beats per minute.

Pranayama is a Sanskrit word that -- as noted by renowned yoga instructor B.K.S. Iyengar -- means rhythmic control of the breath. A study published in the "International Journal of Yoga" showed that slow Pranayama resulted in significant decreases in heart rate and blood pressure. Pranayama also has been shown to help cope with stress. Slow Pranayama works by stimulating your parasympathetic nervous system, which is the dominate system during rest and recuperation. Nadi Shodhana, Samavritti and Bhramari are all forms of slow Pranayama exercises.

Swami Niranjanananda Saraswati notes that Nadi Shodhana cleanses the energy channel, preparing you for the practice of other practices of Pranayama. It brings balance and harmony throughout your entire system. Sit in a comfortable position. Bring your right thumb to your right nostril. Inhale through your left nostril. Close off your left nostril with your index and middle finger. Exhale through your right nostril. Inhale through your right nostril. Continue slow and steady for one to three minutes, making your inhales and exhales longer each time.

Samavritti Pranayama means equal action. In other words, you are dividing your breath into an equal count of four for each part of the breath: the inhalation, retention and exhalation. This produces an even flow of breath, which calms the nervous system. Sit in a comfortable position. Place your hands on your thighs. Close your eyes. Inhale deeply for a count of four. Hold the breath in for a count of four. Exhale fully for a count of four. Hold the breath out for a count of four. This completes one round. Continue for 11 rounds.

Bhramari means "bee." This form of Pranayama is so called because it requires you to make the sound of a buzzing bee. Sit in a comfortable position with your eyes closed. Block your ears with your index fingers. Bring your focus to the point in between your eyebrows. Relax your jaw, slightly separating your teeth while keeping your lips together. Inhale long and deep. As you exhale, use your throat to make a humming sound like that of a bee. This completes one round. Continue for 11 rounds, gradually increasing to 21 rounds.

www.livestrong.com

How Does the Nervous System Control the Heart Rate in Exercise?

by DORIAN FACEY

The normal heart rate for an average adult is 60 to 100 beats per minute. This number can increase to a maximum heart rate during exercise that varies with age. Your heart rate, both at rest and during exercise, is controlled by the nervous system. The sympathetic nerves increase your heart rate while you exercise, while the parasympathetic nerves slow the heart rate after you are done.

The accelerans, or sympathetic nerves, carry nerve impulses from the medulla oblongata in the brain to the heart. The heart responds by increasing both the rate of contraction and the strength of the contractions. Exercise is one way that this pathway is activated, and can increase your heart rate to up to 180 beats per minute. This will increase the amount of blood pumped by the heart and sent out to exercising muscles.

When you exercise, your cells use up more oxygen and more carbon dioxide is produced. The increased concentration of carbon dioxide is recorded by special receptors in the aorta and carotid arteries, and this information is passed to the medulla oblongata. Another effect of exercise is that the muscle pump works harder. The muscle pump is the contraction of muscles surrounding your veins, which pushes blood back to the heart. The harder the muscle pump works, the more blood gets sent to the right atrium of the heart. As the atrium stretches to accommodate the extra blood, the stretch receptors in the heart muscle relay the information to the medulla oblongata. These two sources of information will cause the activation of the pathway that will increase your heart rate, thus relieving the full atrium and moving excess carbon dioxide to the lungs for expulsion from the body.

When you are cooling down and no longer need the increased cardiac output required during exercise, pressure receptors in the carotid arteries and the aorta signal the vagus nerves of the parasympathetic nervous system, also originating in the medulla oblongata. They then send the message from the medulla oblongata to the heart that slows your heart rate.

Noradrenaline, or norepinephrine, is a hormone secreted by some sympathetic nerves. It has the ability to cause your arteries to contract, forcing blood through at a faster rate. This hormone has a role in increasing your heart rate and the strength of the beats. Acetylcholine, on the other hand, is a hormone secreted by the vagus nerve to help in the slowing of your heart rate. The sympathetic and parasympathetic nervous systems work together to control your heart rate.

www.livestrong.com

How to Clear Up Dark Circles Under the Eyes

by MELISSA KING

Dark eye circles can make you look like you haven't slept a wink, even if you had a full eight hours of rest the night before. You won't find a one-size-fits-all treatment for eye circles, as they can have several different causes. Some circles develop due to thin skin, while others are hereditary. Skip a trip to the plastic surgeon -- you can treat most types of eye circles at home. Knowing the source of your discoloration will help you pick the most effective treatment.

Fill a cup with ice water and chill a teaspoon in the water for a few minutes. Remove and dry off the spoon. Press the back of the spoon against the skin under your eyes. Use firm but gentle pressure to massage the skin. This gets rid of puffiness that can cause dark circles.

Sleep on a thick pillow at night or use two pillows. The pillows keep your head raised so fluid won't pool around your eyes when you lie down.

Avoid rubbing the skin under your eyes. Rubbing this delicate skin can make it look much darker.

Eat foods that are rich in omega-3 fatty acids, such as salmon, walnuts, spinach, kale and flaxseed. Soybean and canola oils also contain some omega-3 acids. The fatty acids can improve blood flow to the skin, which may ease discoloration.

Smooth a retinoid cream over under eye skin every night. Retinoids plump up skin and build collagen. They're ideal for you if your circles lighten when you gently press them. These circles are likely caused by blood vessels showing through thin skin. Retinoid creams are available over the counter or by prescription.

Apply a dab of cream containing hydroquinone, kojic acid or licorice extract. These ingredients lighten skin discoloration. If your circles don't lighten when you press them, this treatment may work for you. Such discoloration is often caused by sun exposure or pigmentation.

Use a cream that contains caffeine to constrict blood vessels and reduce discoloration. Creams with grapeseed oil or green tea can strengthen capillary walls. Arnica-based creams may reduce inflammation that causes dark circles. Look for arnica cream at a health food store if you can't find it at a drugstore.

Cup
Teaspoon
Pillows
Retinoid cream
Hydroquinone, kojic-acid or licorice-extract cream
Cream with caffeine, grapeseed oil, green tea or arnica

www.livestrong.com

Dermatologist Removal of Dark Circles Around the Eye

by LISA SEFCIK

If you have dark circles under your eyes, this doesn't mean that all those nights out on the town have finally caught up with you. Mayo Clinic experts state that dark eye circles aren't caused by fatigue, but they are often simply the result of shadows cast by puffy upper eyelids as well as hollows that form as you age. In some cases, the most effective treatment that a dermatologist may mention is blepharoplasty, a plastic surgical procedure to remove eye bags.

Dark circles around the eyes, as well as eye bags and puffy eyelids, can be caused by a number of factors other than the intrinsic aging process, says the Mayo Clinic. Allergies and nasal congestion, atopic dermatitis, pigmentation irregularities, sun exposure, smoking, and drinking alcohol and caffeinated beverages can be the cause of dark, shadowy eyes. But sometimes it's simply a matter of genetics, and dark circles are passed down from one family member to another. Dark eye circles aren't usually a cause for medical alarm, says the Mayo Clinic, but they can make you look haggard and tired.

Certain cosmetic treatments used to address signs of photoaging, such as wrinkles and age spots, may be used to reduce the appearance of dark eye circles, says Mayo Clinic experts. A dermatologist may use a laser or light-based device to address under-eye circles, says the American Academy of Dermatology, an outpatient procedure that can be done in under an hour. Improvement may not be noted right away, and to get the best results, multiple treatments may be needed (anywhere between three and six sessions). It might not be the right treatment for everyone; the AAD cautions that laser and light treatments do not yield the same results as a surgical procedure.

The Mayo Clinic cites a chemical peel as another cosmetic treatment that may be used to rejuvenate the skin, making dark eye circles less obvious. The AAD indicates that a chemical peel can be used to reduce fine lines under the eyes, but it may also be used to smooth away lines that linger after a laser treatment so that the area where the laser stopped isn't as noticeable. The effects of a chemical peel are unlikely to be permanent, and certain post-treatment care must be exercised, which includes using adequate sun protection and avoiding exposure to the sun. The AAD stresses that after a chemical peel, a dermatologist's instructions for post-treatment care must be followed down to the letter to avoid infection and scarring.

The aging process causes eyelids to stretch; the supporting muscles loose their strength. Excess fat can migrate either above or below the eyelids, resulting in baggy eyes, as well as drooping eyebrows and upper eyelids. Eyelid surgery, or blepharoplasty, is an outpatient procedure performed under anesthesia by a cosmetic surgeon to remove the excess fat, muscle and skin. The Mayo Clinic states that the results of eyelid surgery--a more alert, rested appearance--can last a lifetime, although others will notice subsequent eyelid drooping.

The treatment for dark circles around the eyes depends on the underlying cause. Sometimes the cure may be as simple as treating allergies more effectively, sleeping with your head raised at night (to prevent fluid from pooling under your eyes) or getting additional sleep. The Mayo Clinic sites one study indicating that an eye cream containing vitamins C, K and E and retinol had moderate effects in reducing dark eye circles. A dermatologist or plastic surgeon can help you find the most appropriate cosmetic treatment. However, Mayo Clinic experts indicate that if you experience puffiness and discoloration in only one eye, or if symptoms appear to be getting worse, consult with your general practitioner.

www.livestrong.com

Exercises to Make a Baby Drop During Pregnancy

by NICOLE CRAWFORD

In the last weeks of your pregnancy, you may notice increased pressure in the pelvic area. This is usually caused by your baby dropping into position. If your due date is right around the corner and your baby has not yet dropped into position, don't worry; some babies don't drop until labor begins. However, there are some helpful exercises you can do that encourage baby to drop while also preparing your body for labor and delivery. Avoid these exercises if your baby is in breech position, since they may make it more difficult for your baby to change into a head-down position.

Walking is a perfect exercise for pregnant women, particularly in the later trimesters. It is easy on the joints and provides a gentle aerobic workout, which can help control weight gain. Walking also opens the hips and relaxes the pelvic muscles, which can aid in the lightening process in the final weeks of pregnancy. Keep in mind that walking is considered moderate-intensity aerobic exercise. If you haven't been exercising during your pregnancy, start slowly. Walk for 10 minutes a day, and gradually increase to 20 or 30 minutes.

Using a birthing ball in the last weeks of pregnancy will encourage your baby to settle into the pelvis while also relieving pressure and increasing blood flow to the baby. According to the Arizona Doulas Organization and Birth Education Association, or ADOBE, pregnant women should sit on a birthing ball as much as possible in the last four to six weeks of their pregnancy. Not only do birthing balls help your baby drop, but they may also help him rotate into the most favorable position for delivery, which will decrease your chances of painful back labor.

Squats increase the size of the pelvic opening, while also using gravity to help your baby descend into the pelvis. They also strengthen your legs and open the hips for labor. Use caution when squatting in the third trimester, especially if you haven't been exercising throughout your pregnancy. Do squats against a wall for added support and balance, or squat while sitting on a birthing ball to avoid falling or injuring yourself.

Pelvic tilts should be done throughout pregnancy if possible. Pelvic rocking is a gentle way to encourage your baby to drop into the pelvis. It also strengthens and stretches all of the core muscles, and helps relieve pain in the lower back, which is especially common in the second and third trimesters. Pelvic tilts may help relieve nausea and indigestion that many women experience in the third trimester. To perform pelvic tilts, get on your hands and knees, with your hands directly below your shoulders. Gently tilt the pelvis forward and relax the lower back. Bring the pelvis back to a neutral position and repeat for about two to three minutes.

www.livestrong.com

Bonding with Your Baby Leads to a Healthy Child

by KARON WARREN

Overview

During pregnancy, parents look forward to the day when they can hold their newborn baby in their arms. As Mom and Dad adjust to having a new family member, their baby also starts to adjust, establishing a bond with the new parents.

It seems simple and often it is, but bonding with your baby can take time. For the parents, it also can take patience, but the results will be well worth it.

The bond and relationship that a mother develops with her child is among the most intimate of relationships.

- Dr. Gayani DeSilva, psychiatrist and child and adolescent development expert

Try these steps to ensure a strong bond with your baby, from Dr. Gayani DeSilva, a child development expert; the U.S. Department of Health and Human Services; and KidsHealth.org:

• Keep the baby close to you by putting her in a sling, backpack or baby carrier.

• Make frequent eye contact.

• Smile, coo and cuddle with your baby.

• Sing to your baby.

• Talk with him.

• Maintain skin-to-skin contact with the baby, such as during breastfeeding.

• Respond immediately when your baby cries.

• If you are in another room or unable to come to your baby right away, talk to him and assure him that you are on your way.

• Lie on the floor and play with your baby.

• Read to your baby.

• Pick up and hold your baby.

Simply put, the bonding process is building a relationship between the baby and the mother and other primary caregivers.

“Bonding between a mother and child begins as early as conception,” said Dr. Gayani DeSilva, psychiatrist and child and adolescent development expert at St. Joseph Hospital in Orange, California. “It starts with a physical bond, progresses to a bond based on dependency and then to an emotional bond.”

As a newborn, the infant looks to Mom to address his needs: feeding, changing diapers and soothing. As he grows, those needs change, but the baby still expects his mother to help meet those needs. This lays the groundwork for a strong, secure relationship between mother and child that will last a lifetime.

“The bond and relationship that a mother develops with her child is among the most intimate of relationships,” DeSilva said. “There are numerous points during the process of the relationship that can have a profound effect on the future of the child.”

A key component of the bonding process is Mom responding to her infant. Rahil D. Briggs, director of Pediatric Behavioral Health Services at Montefiore Medical Center in the Bronx, New York, said the mother or another primary caregiver should respond to the baby in a manner that is reliable, consistent and also contingent: When the baby requests a specific action, the mom responds appropriately.

When the adult does so, it sends the baby a message that her needs are being met and she is not alone, Briggs said.

As Mother and Baby adjust to one another outside the womb, it may take time to correctly read one another. Sometimes it’s pretty simple: If the baby cries, the mother goes to the baby and picks her up, checks to see if she is hungry or needs a diaper change and, if so, addresses those needs. Sometimes, however, it’s not so simple, and it may take Mom some time to navigate the situation.

“Learn and understand baby’s cues and signals to determine what baby needs,” said Kay Komie, a licensed clinical social worker and infant mental health specialist with Child & Family Connections at La Rabida Children’s Hospital in Chicago. “Sometimes Mom won’t understand correctly or Baby is not a good signaler.”

But that’s OK, she added. “It’s not like you missed it. You’ll have the opportunity to do it again.”

When not addressing specific needs of your infant, you can do other things to ensure a strong, healthy bond. “Keeping the baby close to the mother, making frequent eye contact, cooing and cuddling, and singing to her baby, can assist with building a good bond with her child,” DeSilva said. “Essentially, the more a mother allows herself to enjoy each moment with her child, the better the bond will be.”

It might seem to some mothers as if their infants are not responding to them, making these mothers doubt their bonding skills. There are times when your baby is fussy and crying, and nothing you do seems to soothe him. Other times, it might seem as if the baby doesn’t interact much with Mom.

How do you know when there is a problem? One sign, Briggs said, is the lack of a social smile from the baby by 2 to 3 months of age. Also, if by 5 to 6 months old the baby still doesn’t show a clear preference for the mother or another primary caregiver, then Mom should talk with her pediatrician. The doctor can evaluate the baby and see if there’s a more serious condition to address, such as acid reflux or a lactose intolerance.

After the birth, mother and baby have a lot to learn, and bonding is just one of those lessons. Lack of sleep and feeling frustrated could lead you to doubt yourself, but don’t let the situation get you down.

“It’s unrealistic to be there 100 percent of the time,” Komie said. She recommended looking for support and encouragement from your spouse or partner and other mothers. “Don’t be afraid to share your feelings with other moms,” Komie said. You’ll discover that you are not alone in this situation.

In the end, all the hard work will pay off for both mom and baby. “The bonding process is a delightful dance between mother and child,” DeSilva said. “It is an experience of pure love, and one which both mother and child can revel in and rely on for sustenance.”

www.livestrong.com

Potential of bioenergy production from industrial kenaf (Hibiscus cannabinus L.) based on Malaysian perspective

Published Date

February 2015, Vol.42:446–459, doi:10.1016/j.rser.2014.10.029

Title

Potential of bioenergy production from industrial kenaf (Hibiscus cannabinus L.) based on Malaysian perspective

Author

N. Saba^a

M. Jawaid^a,b,^,^,

K.R. Hakeem^c

M.T. Paridah^a,c

A. Khalina^a,d,e

O.Y. Alothman^b,f

aDepartment of Biocomposite Technology, Institute of Tropical Forestry and Forest Products (INTROP), Universiti Putra Malaysia, 43400 Serdang, Selangor, Malaysia
bChemical Engineering Department, College of Engineering, King Saud University, Riyadh, Saudi Arabia
cFaculty of Forestry, Universiti Putra Malaysia, 43400 Serdang, Selangor, Malaysia
dDepartment of Biological and Agricultural Engineering, Faculty of Engineering, University Putra Malaysia, 43400 UPM Serdang, Selangor. Malaysia
eAerospace Malaysia Innovation Centre (AMIC), Cyberjaya, Malaysia
fDeanship of Graduate Studies, The Saudi Electronic University, Riyadh, Saudi Arabia

Received 21 March 2014. Revised 14 August 2014. Accepted 12 October 2014. Available online 5 November 2014.

Abstract

Nowadays, the energy requirement of increasing population is creating energy crisis, and it’s become a serious and alarming thread for sustainability of natural resources. Moreover, upcoming demand of energy requirement is growing faster in developing countries as compared to developed ones. Malaysia is one of the fastest growing, developing countries, which is experiencing drastic and regular growth in population and economy in the recent years. It is an urgent requirement for the government and policy makers to explore alternative energy sources to accomplish upcoming demands of a growing population in the form of energy sufficiency. Malaysia is blessed with tropical and sub-tropical climates, which are suitable for exploring the green agriculture and forest potential. Most of the available energy resources in the form of fossil fuels have already been explored, and it is expected that energy demand will grow continuously by two to three fold in the next decades. Biomass resource is abundant in Malaysia. This can be considered as an alternative source of renewable and sustainable energy, with a promising future to fulfil continuous and uninterrupted supply of energy. Agricultural biomass such as Industrial Kenaf (Hibiscus cannabinus L.) has been successfully investigated as a great potential to be used as a renewable and sustainable feedstock for the production of bio-energy. Kenaf regarded as a traditional crop of Malaysia. Kenaf biomass would appear as a potential material for great sustainable energy (bioethanol, biohydrogen, bioenergy) supplier in the coming future. In this review, we have provided an insight of kenaf biomass, its morphology, structure, chemical compositions, storage and sowing, cultivation, harvesting, yield and different sustainable energy possible to get from it. We also discuss the feasibility of kenaf biomass as a sustainable energy source supplier in Malaysian prospective.

Keywords

Kenaf

Biomass

Bioenergy

Malaysian prospective

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Corresponding author at: Institute of Tropical Forestry and Forest Products (INTROP), Universiti Putra Malaysia, 43400 UPM Serdang, Selangor, Malaysia. Tel.: +60 389 466960; fax: +60 386 471896.

For further details log on website :
http://www.sciencedirect.com/science/article/pii/S1364032114008466

Blog List

Sunday, 28 August 2016

Overview

Magnetic-Resistance Flywheels

Air-Resistance Flywheels

Water-Resistance Flywheels

Step 1

Step 2

Step 3

Step 4

Things You'll Need

Pranayama

Nadi Shodhana

Samavritti

Bhramari

Sympathetic Nerves

Activating the Accelerans

Parasympathetic Nerves

Hormones and the Nervous System

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

Step 7

Things You'll Need

Other Causes

Treating the Skin

Other Medical Treatments

Blepharoplasty

At-Home Care

Walking

Birthing Ball

Squatting

Pelvic Tilts

Overview

A Strong Bond

Establishing the Bond

Building It Step by Step

Causes for Concern

Don’t Get Discouraged

Title

Potential of bioenergy production from industrial kenaf (Hibiscus cannabinus L.) based on Malaysian perspective

Keywords