Hot-Weather Safety for Steamy Tampa Summers

Sun-drenched Tampa, with its subtropical climate, rewards residents and visitors alike with a seemingly endless procession of bright, warm days and brilliant blue skies. While other parts of the country are gridlocked in ice and snow, we enjoy mild, pleasant winters.

But Tampa residents know that part of living in this beautiful city is dealing with our sizzling summer temperatures. Designated by the Sperling Heat Index as one of the 10 hottest metropolitan areas in the nation, Tampa features summer temperatures that can, and do, creep into the mid-90’s. High temperatures, paired with Tampa’s abundant humidity, create a sort of double whammy: a high heat index that can lead to serious, even life-threatening, medical conditions.

A few simple precautionsDSCF4435  can help you prevent heat-related illnesses – heat cramps, heat exhaustion, and heat stroke – from marring your Tampa summer.

What are heat cramps?

Heat cramps are involuntary muscle spasms, usually of the major muscles, following physical activity in hot or humid weather. The least serious of the three conditions, heat cramps can still be painful enough to bring your tennis game or your afternoon of landscaping to a halt. And stopping your hot-weather activity due to heat cramps is just what the doctor ordered; heat cramps, usually accompanied by heavy sweating, can serve as a warning sign for heat exhaustion, a more serious condition.

You can treat heat cramps by moving to a cooler environment, resting, and drinking cool water or sports drinks to replenish fluids that have been lost by perspiring. Medicinenet.com recommends gently stretching the affected muscles. If your heat cramps are very painful, uncontrollable or don’t respond to treatment, contact your doctor.

What is heat exhaustion?

With heat exhaustion, your body’s core temperature rises too high, due to the inability to cool off by sweating. Performing strenuous activity in high heat and humidity can make you more vulnerable to this condition.

In addition to muscle cramps, heat exhaustion involves a constellation of symptoms, which may appear all at once or develop slowly over a period of time. These can include profuse sweating, elevated pulse, goose bumps, headache, skin that is moist and clammy, and feelings of faintness, dizziness, weakness or nausea.

DSCF4648What should I do?

Stop activity immediately, get into a cool place and remain at rest.  Mayo Clinic advises lying on your back with your legs higher than your heart.  Drink cool beverages; if available, opt for electrolyte-rich sports drinks like Gatorade. You can cool down further by misting your skin with cold water, taking a cool bath or shower, or applying cold compresses.

These tactics should be enough to cool your body down and alleviate heat exhaustion.  If symptoms become worse, or don’t resolve within the hour, Mayo Clinic advises contacting your doctor. If your body temperature should reach 104 degrees F, call 911.

 Who is at risk for heat exhaustion?

Technically, everyone and anyone who overdoes it in the heat is at risk for heat exhaustion.

But, because very young and elderly people aren’t as efficient at regulating their body temperature, those over 65 and under 4 years old are particularly vulnerable. Being overweight can contribute to risk, as can taking certain medications, including beta blockers, diuretics, antihistamines, stimulants, antidepressants, antipsychotics and tranquilizers.tampa city worker

Vacationers take note: being unused to high heat can make you more susceptible. When travelling to a hotter climate, try to allow a couple of days to acclimate to the heat before exercising.

Heat stroke: a life-threatening medical emergency

With heat stroke, the body’s cooling system simply ceases to operate, causing body temperature to rise to dangerous levels, with resultant damage to the brain and other internal organs. If not treated, heat stroke can cause seizures, coma and even death; the Centers for Disease Control report that heat stroke and heat-related causes claim hundreds of lives each year. As with heat exhaustion, most at risk are the elderly, the very young, overweight people and those taking certain medications.  But even athletes are not exempt:  the young and fit can experience heat stroke after strenuous physical activity in high heat and humidity. Conversely, rigorous exercise doesn’t always play a role. For the susceptible, simply being exposed to very hot and humid weather for prolonged periods — such as two or three days — can result in heat stroke.

What are the symptoms of heat stroke?

The universal symptom of heat stroke is extremely elevated body temperature, with readings at 104 degrees F and above. Skin is usually — but not always — flushed, hot and dry to the touch; if the heat stroke is caused by strenuous exercise, the skin could feel moist. Other signs include slurred speech, nausea, vomiting, headache, rapid breathing, delirium and elevated heart rate.

What should I do?

If you suspect heat stroke, call 911 at once. While waiting for emergency services to arrive, immediately get the person out of the heat and into an air-conditioned or shaded area, and remove their excessive clothing.  Try to cool the person off by any means necessary: sponging, misting, or immersing them in cool water. Ice packs, if available, can be applied to the person’s head, neck, groin and armpits.

Common-sense precautions to avoid heat-related illness

Experts say that a heat index of 91 degrees and higher calls for taking systematic precautions to keep cool. Fortunately, the best ways to prevent heat-related problems are also the simplest.

Wear loosely fitting, lightweight, light-colored clothing, drink plenty of fluids, and avoid strenuous activity when temperatures and humidity are high. If you don’t have air conditioning, try to spend at least a few hours in a place that does, such as a library or mall. And, of course, never leave children or pets in a parked car in warm weather.

Use sunscreen. Getting sunburned can raise risk of heat-related conditions.

And — although it may be tempting to envision sipping cool longneck beers or tasty Margaritas while basking in the sun — experts say: skip the booze. Alcohol can actually make you more vulnerable to heat-related problems.

Here’s to a glorious, hot and healthy Tampa summer!

 

 

 

 

Improve Heart Health with Cholesterol-lowering Foods

Improve Heart Health With Cholesterol-Lowering Foods

Heart disease, the leading cause of death for men and women in the United States, is often associated with high cholesterol levels. If you have been diagnosed with high cholesterol, your doctor may prescribe medication to help reduce your levels. However, you may also be able to lower your cholesterol naturally by making dietary changes and becoming more physically active.

What is cholesterol?

Although many people automatically associate cholesterol with health problems, this waxy substance in your blood is actually indispensable; without it, your body couldn’t continue to build healthy cells. It only becomes a problem if cholesterol levels – particularly levels of low-density lipoproteins, or LDL cholesterol for short – become too high and accumulate in your blood vessels, narrowing them and restricting blood flow. This condition, called atherosclerosis, can put you at risk for heart attack and stroke. By contrast, beneficial HDL cholesterol – high-density lipoproteins – actually picks up excess cholesterol and shuttles it back to your liver.

Although genetics may play a role in how your body produces and handles cholesterol, lifestyle factors, such as lack of exercise, unhealthy diet, and smoking can all contribute to a skyrocketing cholesterol count.

And this is actually good news: these are all things that you can do something about.

According to Mayo Clinic, foods high in saturated animal fat – such as red meat and full-fat dairy — can raise your cholesterol. Baked goods, which often contain trans fats, are another common culprit when it comes to ramping up unhealthy LDL cholesterol . But, just as there are foods that raise cholesterol, there are foods that lower it. The trio of foods below can become your allies in the battle against unhealthy cholesterol.

Oatmeal

This familiar breakfast offering may not seem particularly exciting or glamorous. But don’t let its homely image fool you: scientists say that when it comes to fighting high cholesterol, oatmeal is a virtual hero. And its secret weapon is its store of beta-glucans, a type of fiber found in oats.

In a review published in “Vascular Health Risk Management,” researchers concluded that beta-glucans not only significantly lowered levels of triglycerides – or fats – in the blood, they also reduced LDL while boosting heart-healthy HDL. A half-cup of oatmeal also provides .26 milligrams of niacin, or vitamin B-3 – a potent high cholesterol-fighter in its own right.

Bonus: the researchers also credited oat beta-glucans with reducing appetite, which could help control the excess calorie intake that contributes to high triglyceride and cholesterol levels.

If you find the taste bland, you can jazz your oatmeal up with healthy additions. Sprinkle it with raisins, mix it with sliced bananas, drizzle it with a little honey, or spice it up with cinnamon. Your heart will thank you for it.

Avocados

With their rich, buttery taste and creamy consistency, avocados would not seem, at first glance, to be a heart-healthy superfood. But when it comes to improving health and lowering cholesterol, these delicious fruits are MVPs. Avocados are rich in beneficial monounsaturated fatty acids, the “good” fat also found in olives and nuts. They are also very high in soluble fiber, which suppresses the absorption of cholesterol into your bloodstream.  Experts say you should ingest at least 5 to 10 grams of soluble fiber a day to decrease your total and LDL cholesterol; with a whopping 7 grams of fiber per 3.5-oz serving, avocados fill the bill.

And there is clinical support for avocado’s health-promoting benefits.  Mayo Clinic reports that overweight people who added one avocado per day to their diets significantly lowered their LDL cholesterol levels.  In other studies, scientists found that these unique fruits can lower LDL by as much as 22 percent, while raising HDL up to 11 percent.

Add luscious avocados to salads and sandwiches, or eat them out of hand as a snack. For a potent punch of disease-fighting antioxidants and micronutrients, pair avocados with tomatoes.  These two superfoods can actually enhance each other’s health-giving properties.

Almonds

Crunchy, nutty-flavored and satisfying, almonds are not only tasty but good for you. Like avocados, they contain healthy monounsaturated fats, particularly oleic acid, which can lower LDL levels while raising HDL.  They are also high in dietary fiber.

In a British study, participants who ate 50 grams – about a handful – of almonds a day experienced improved flow-mediated dilation, making for healthier blood vessels and reducing risk of heart disease.

Because almonds are high in calories, with a handful containing a hefty 575, it is best to eat them in modest amounts. However, you shouldn’t automatically assume they are a “fattening” food.  In one study, volunteers who added almonds to their daily diets — without making any conscious attempt to cut calories in other areas — not only didn’t gain weight but voluntarily reduced their intake of carbohydrates.

Bonus: Almonds have been shown to boost levels of serotonin, a neurotransmitter that cuts appetite while boosting mood.

You can use almonds to top off yogurt, add crunch to salads and enhance fish and chicken recipes.  To maximize health benefits, you should avoid smoked, sweetened or highly salted almonds.

Clearwater Florida resident survives after major heart attack

nicsmith2Clearwater resident  has had more than his fair share of physical challenges. On November 17, 2015, Smith, who is a cancer survivor, suddenly collapsed inside his apartment. Later, he would explain that his vision went black as he tried to protect his head while falling to his knees.

Fortunately, Smith’s fiancee, Ryen Hauck, was also present. Although she had never administered CPR before, she immediately sprang into action. After calling 911, she performed CPR for six minutes until emergency responders arrived. The 911 operator encouraged her while providing guidance, and the first responders continued CPR along with administering medication during Smith’s transit to the hospital.

After careful examination, doctors discovered that Smith had experienced a major heart attack and gave him only a one percent chance for survival. Amazingly, Smith beat the odds. He ended up needing less than two weeks of treatment, and he and was able to walk out of the hospital and get back to the life he loves.

Smith knows that his amazing recovery is due to fast action by his girlfriend and the emergency response team. The CPR administered by his girlfriend gave him the chance for survival that he desperately needed, and paramedics from Clearwater Fire and Rescue and Sunstar Paramedics continued his emergency treatments in those critical first minutes.

According to Dr. Robert Sanchez of the American Heart Association, administering CPR doubles or triples a person’s chance of survival. Survival rates go down a staggering 10 percent each minute that CPR is delayed.

CPR is not just for medical professionals, and it’s never too early or late to learn how to administer CPR correctly.  In-Pulse CPR is a local provider of CPR classes in the Tampa area.  Visit our calendar to find a CPR class in your area, or complete a refresher class to get the latest updates if it has been awhile. The skills you acquire could help save the life of someone you love.

 

 

 

Sources:

https://www.baynews9.com/content/news/baynews9/news/article.html/content/news/articles/bn9/2016/2/1/cpr_key_component_in.html

https://cpr.heart.org/AHAECC/CPRAndECC/UCM_473161_CPR-and-ECC.jsp

https://www.sunstarems.com/patient-gives-thanks-to-the-crew-that-helped-save-his-life/

 

 

 

 

 

 

Summer job equipped me to save a life years later

During my teen years I became a life guard like so many of my peers and, thus, had to be trained in how to respond to emergencies.  If you had asked me then how to perform CPR or give aid I would have laughed about that weekend class I had taken because I did not remember anything. Beyond minor saves and giving out Band-Aids as a lifeguard, I wasn’t using any of the others skills and they faded.

 However, just a couple years later, I was driving home and saw a woman lying on the side of the road.  Her family was listening to the instructions being given over the phone but I could see that the hands were not placed correctly, the correct amount of pressure wasn’t being applied, and the rate of compressions was too slow.  I pulled over and asked the family for permission to help and I instinctively took over.  I checked the heart rate and checked for breathing.  She needed CPR and she needed it to be done correctly….100 compressions every minute… 2 breaths after every 30 compressions…head tilted…hold the nose….all the training flooded back.   Finally an ambulance arrived and the paramedics took over.  She appeared dead to me but I knew I had tried my best and at least I knew how to help.

 The next day at my restaurant job, there was that same family sitting at one of my tables.  We were all surprised.  The coincidence was unbelievable!  I had never even mentioned my job or my name.  They informed me that, while still in critical condition, the lady was alive and recovering.

Someone lived because of a CPR class that I needed for a high-school summer job, a class that did not prove useful at the time yet saved a woman’s life later.

Submitted by Natalie 7.13.2016

Edited by Christina

Survival Guide on Venomous Snakes in Florida

As the weather becomes less oppressive in the state of Florida, more and more people are venturing outdoors to take full advantage of the mild temperatures and cooler air that this time of the year provides. However, human beings are not the only creatures soaking up the sunshine on these cooler days. Lower temperatures force reptiles to be more proactive in regulating their body temperature, resulting in a higher probability of contact and interaction with people.

snakes

Florida is home to four species of venomous snake: the dusky pygmy rattlesnake, the eastern coral snake, the Florida cottonmouth, and the eastern diamondback rattlesnake. Each one of these snakes, depending of a variety of factors including the body size of the victim and the amount of venom injected, could deliver a potentially life threatening bite.

 

Ideally, bites won’t take place at all. When hiking on trails, walking along bodies of water, or spending time in wooded areas or those near thick foliage, pay special attention to where you are stepping. Snakes have excellent camouflage and tend to remain motionless in the face of danger, making them intentionally difficult to spot. Rattlesnakes emit their tell-tale warning buzz when they have enough time to sense that danger is near, but that is not always the case and a snake caught unaware is a frightened and aggressive animal. In spite of your best efforts, snakes may remain hidden from you. Wearing tall, thick boots is a preventative measure that can help to ensure that if a snake does strike, it will not make direct contact with you and its fangs will not penetrate your skin.

 

In the event of a venomous snake bite, there is a definite first-aid procedure that can help ensure safety until the person can get adequate medical attention:

 

– Get the person away from the animal in case it is still feeling defensive and aggressive. Multiple bites are more severe than one! Do not attempt to capture or kill the snake, but do observe its shape and color as emergency staff will want to know what kind of snake it was.

– Call for emergency help.

– Minimise movement of the victim in order to reduce blood flow and prevent spread of the venom into other areas of the body. If you are in a secluded area, this may be difficult and you may have to leave the person in order to seek help.

– Apply a pressure bandage to the bite area and use a sling or splint to prevent movement if the bite is on a limb.

– Loosen tight clothing or jewelry to prevent further discomfort if swelling takes place.

– Keep the bitten area at heart level or slightly below heart level. Too high and the venom will pour into the body more easily. Too low and swelling will increase.

 

DO NOT attempt to suck out the venom or cut into the bite wound as this can lead to infection and is not an effective way of reducing the danger of the bite

DO NOT apply a tourniquet to the affected limb as this could result in gangrene and amputation.

 

REMEMBER that most snake bites are not fatal. Stay calm and do your best to ensure that the victim does not panic.

Now offering American Heart CPR private group classes in Mason City, Waterloo, Dubuque and all of northern Iowa

In-Pulse CPR is a large American Heart Training Center (TC) offering private onsite CPR, AED, First Aid, and / or Bloodborne Pathogen training to companies and organizations looking to train 5 or more of their staff.

Course offerings include [BLS for Healthcare Providers],[Heartsaver CPR and AED],[Combination CPR and First Aid], [Bloodborne Pathogens] .

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Inquire or Schedule your CPR training

We are now offering private onsite CPR training to the northern part of IA including the following cities:  Mason City, Emmetsburg, Forrest City, Osage, Armstrong, Spencer, Cedar Falls, Fort Dodge, Webster City, Waterloo, Dubuque. Cresco, New Hampton, Clear Lake, Lake Mills, Britt, Gerner, Northwood, Charles City

Our CPR training are about 3 1/2 hours and include certification.  AED training is usually included with CPR.  Our CPR and First Aid combo training is usually 5 hours.   Bloodborne Pathogens training is about one hour long.

Counties:  Lyon County, Osceola, Dickinson, Emmet, Kossuth, Winnebago, Worth, Mitchell, Howard, Winneshiek, Allamakee, Obrien, Clay, Palo Alto, Hancock Cerro Gordo, Floyd, Chickasaw, Fayette, Buena Vista, Pocahontas, Humboldt, Wright County, Franklin, Butler, Bremer, Sac, Calhoun, Webster, Hamilton, Hardin, Grundy, Black Hawk, Greene, Boone, Story, Marshall County

Hospitals in the region include Mercy Medical Center, Gabrielson Clinic, Van Diest Medical, Allen Memorial, Palmer Lutheran Health Center, Winneshiek Medical , Veterans Memorial Hospital, Palo Alto County Hospital

Learning to Save Lives: All High-Schools Should Provide CPR Training

highschoolA commentary recently released by the Mayo Clinic argues that CPR training in high school could be a crucial addition to the curriculum – allowing children to understand the benefits of caring for others and learn new ways to save lives. Recently, the number of U.S. states that have begun to consider cardiopulmonary resuscitation training a necessary requirement for graduation has been rapidly increasing, and requisite CPR training in high school is now used throughout 21 states, effected over one million high-school students a year. Although students have the ability to opt-out, they must obtain parental consent to do so, which compels the majority to learn the basic techniques of CPR.

The idea is that this widespread education will have benefits not only for high school students – but also the general U.S. public. Students in high school are in an ideal position to begin improving the rates of bystander initiation in the U.S. and their engagement could be crucial in reducing regional survival rates for out-of-hospital cardiac arrest.

Why Should Students Learn CPR?

According to the Mayo Clinic commentary, more than 1,000 suffer from cardiac arrest outside of hospitals everyday – making bystander intervention essential to the victim’s survival. According to a 2006 study, CPR training is the leading influence as to whether a bystander will intervene. With cardiovascular disease hitting the top of the chart hs cpr classfor the cause of death within the United States today, the chances are that most students in high school will either be affected indirectly, or directly by a cardiac arrest at some point during their lives. This means that mandatory CPR training could help to mitigate existing health disparities.

Currently, legislation is being advanced throughout various states by champions of the cause. People who have survived cardiac arrest, bystanders who have attempted to resuscitate someone, students, and family members of victims who did not survive have all come together to actively promote high school CPR training. As a result, the American Heart Association suggests that more than 1 million students are engaging in training each year.

Accessing the Right Training

It is worth acknowledging that some legally-required training programs are currently better than others. Those which include defibrillator training generally offer a major incremental benefit – however, beyond that there is no evidence that certain high school CPR levels yield better results. The research simply shows that people who are trained in CPR are more likely to act in an emergency. What’s more, those involved in training may be more likely to lean civic lessons, helping individuals to become more involved within their communities, and inspiring students to enter into certain health professions.

Importantly, even if CPR training isn’t offered in schools, it’s crucial to ensure that there are means of receiving training available nearby. Organizations such as the American Red Cross, and American Heart Association typically offer in-person and online training for a small fee. The idea, however, is that implementing this life-saving skill into the natural education of children will make it easier for them to access that crucial information – and could help to change the way that people react when presented with emergency situations of cardiac arrest. The result could be the savior of thousands of lives.

Capella University students needing CPR certification

Capella Students welcome to attend CPR classes with In-Pulse CPR

Our classes provide you with the necessary CPR certification (American Heart Association for Healthcare Providers) for enrollment with Capella.

Per Capella University guidelines:  …providing documentation of a current CPR certification..  is required.  An American Heart Assoc BLS certification is the national standard for medical students.

Please be assured that all nursing or healthcare programs in the area will accept our program to fulfill your CPR requirements.   When signing up please select a BLS for Healthcare course.

At In-Pulse CPR we take pride in our quality of teaching. We use the latest technology and state-of-the-art equipment to provide for an interactive, experiential learning environment. We make sure that each student leaves the classroom feeling confident in the skills they gained.  Our classes are fun too!

We offer CPR certification at over 13 locations in the area

Click here to View our Class Calendar

 

 

We offer the following certifications:

Heartsaver CPR

Heartsaver AED

BLS Healthcare CPR / Heath care Professional – This is the certification Capella nursing and healthcare students would need to register for.  These classes are showing in yellow on our calendar.

Heartsaver First Aid

and More…

Capella’s health care degree programs
online nursing degree from Capella University

If you have recently attended a CPR class with In-Pulse CPR we want to hear from you.  Please post your comments below:

 

Local Crystal River / Inverness Florida CPR classes with the American Heart

Crystal River First Aid Training Classes | Crystal River, FL AED Training Classes | Inverness classes | Over 13 community class locations in central Florida!

At In-Pulse CPR we take pride in our quality of teaching. We use the latest technology and state-of-the-art equipment to provide for an interactive, experiential learning environment. We make sure that each student leaves the classroom feeling confident in the skills they gained.

Click here to View our Class CalendarCapture2

In-Pulse CPR offers CPR classes in Crystal River and Inverness for healthcare (BLS) and non healthcare individuals (Heartsaver).  We also offer private group classes.

Over 13 other class locations in Central Florida to choose from.

Our Central Florida training has many convenient class dates and times including weekends and evenings.  Please visit our classroom calendar for many other class locations.

Surrounding communities and organizations:  Homosassa Springs, Hernando, Inverness Highlands North, Beverly Hills, Black Diamond, Inglis, Yankeetown, Dunnellon, Citrus Springs, Citrus Hills, Lecanto, Sugarmill Woods, Pine Ridge, Withlacoochee Technical Institute, College of Central Florida Citrus Campus, and ItecLife University.  Nearby hospitals include:  Seven Rivers Community Hospital, Health Centr at Brentwood, Citrus Surgery Center, Lecanto Surgery Center, Sun Coast Endoscopy Center, and Citrus County.

The Importance of Healthy Exercise for seniors

Exercise and physical activity can be essential for helping to you to stay more energetic, independent and healthy as you grow older. Most adults over the age of sixty-five spend around ten hours or more either lying or sitting down every day. This establishes them as the most sedentary group. However, they can pay a price for that inactivity, suffering from higher rates of heart disease, obesity and early death. As you grow older, it becomes more important for you to stay active if you want to maintain your independence and stay as health as possible.

seniors walking

Understanding Physical activity

Physical activity can count as anything that gets your body moving, from recreational sport to simply going for a short walk. The first thing that you should be focusing on as you get older is keeping yourself moving. On a basic level, this means making sure that you don’t spend every hour of the day sitting down. In addition to reducing the amount of time you spend being still, it is important to engage in around one hundred and fifty minutes of aerobic activity at a moderate level each week. Usually, it’s a good idea to be active every single day, generally in bouts of activity ten minutes long or more. The more you do in terms of exercise, the greater your health gains will be.

One method for achieving your physical activity target on a weekly basis is to do thirty minutes of activity five days out of the week. In two of those five days, the activities should be something that helps to strengthen your bones and muscles, such as heavy gardening or carrying heavy loads. Activity that count as moderate intensity aerobics include:

  • Water aerobics
  • Walking fast
  • Playing tennis
  • Riding a bike on relatively level ground
  • Pushing your lawnmower

Daily chores such as cooking, shopping and completing housework should really count towards your weekly 150 minutes, as the effort will not raise your heartrate.

The Four Types of Exercise

For seniors who want to stay as independent and healthy as possible, the national institute of health recommends four primary types of exercises, including:

  1. Balance exercises, which build leg muscles and reduce your chances of suffering from falls. According to data, in the United States alone, hospitals experience 300,000 admissions caused by broken hips on a yearly basis.
  2. Strength exercises, which increase your metabolism and build your adult muscles, as well as keeping your blood sugar and weight in check.
  3. Endurance exercises are activities such as jogging, walking, biking or swimming that can be used to increase both your breathing and heart rate for a somewhat extended period of time. Make sure that you build your endurance slowly, starting with small periods of five minutes endurance activities at a time.
  4. Stretching exercises, these motions are intended to give you better freedom of movement, which can allow you to be active more often during your senior years. Stretching exercises by themselves however will not be enough to improve your strength or endurance.

American Heart CPR classes
for young and old alike

Florida Minnesota Pennsylvania

Best Exercises For Seniors To Burn Fat (No Injuries Risk)

Staying Safe during Cardiovascular Exercise

Engaging in physical activity does not have to be a strenuous task in order for you to experience the health benefits that you’re looking for. Cardiovascular exercise helps individuals to maintain muscles, healthy bones, and joints, as well as aiding in the control of a recommended weight and reducing body fat. Before you can get started with a cardiovascular exercise routine, however, it’s important for people to consult with their physicians and ask for advice about how the program could impact them. This is especially relevant for those who suffer from chronic health problems. If you’re exercising with a trainer, it’s also worth making sure that they know all about your health issues in advance. When it comes to staying safe during cardiovascular exercise, here are some precautions that everyone should follow.

joint

Dealing with Injuries

When you’re just getting started with a new form of exercise, it’s important to recognize that your body isn’t used to the strain you will be putting it under. Because of that, to avoid injuries, it is a good idea to take things slowly at the start. Remember to always warm up properly and cool down using appropriate stretching and breathing techniques. If you are not used to leading an active lifestyle, ensure that you give your body enough time to adjust before you start pushing yourself beyond your limits. Choose the sports and exercises you want to get involved with carefully, and make sure that you’re aware of the dangers overtraining can pose. What’s more, always give your body time to recover between sessions.

Eating

Making sure that you eat a healthy diet alongside your exercise regime is crucial. You should always eat enough food before exercising to fuel your body for the hard work to come. However, make sure that you wait between sixty and ninety minutes after a meal before you start your cardio. Giving your body the time it needs to properly digest food can be pivotal to your endurance levels.

Weather Conditions

lightning

Most people forget to acknowledge the weather when it comes to managing their exercise routines. Dehydration is one of the most prominent dangers you risk when you decide to exercise in either hot or cold weather. It’s also important to ensure that you choose your clothing appropriately, so that you can avoid hypothermia in winter, or overheating in the summer. Do not exercise in conditions that seem incredibly harsh, as this will only increase your risk of suffering from injuries, and keep your body hydrated by consuming liquids before, after and during exercise.

The Quality of Air

Sometimes the air you access indoors can be far worse in quality to what you get outdoors. If possible, spend the money on purchasing an air-purifier when you’re exercising at home. If you regularly go to the gym, make sure that the location you choose has proper ventilation. Poor air quality can have significant adverse effects on the many benefits that regular exercise offers, by irritating your respiratory system and impacting the flow of oxygen.

 

How to Start Exercising if you’re Overweight

Most of us know how important healthy living is, however that doesn’t mean that it’s always going to be easy. For some people, the prospect of getting fit, engaging in regular exercise and eating right will come naturally. However, for those who are already overweight, or large enough that doing the exercises thinner people do can be a challenge, it’s even harder to get started.

The first thing to remember is that you can’t hate yourself thin. Approach the concept of getting healthier from a place of compassion, where you recognize that you are a beautiful person, and the purpose for exercising is to become a better version of yourself. Here’s how you can start exercising right, if you’re already overweight.

  1. Recognize that Healthy Living is a Lifestyle, not something you can just Do

When you’re thinking about exercising more often and losing weight, it’s a good idea to remember that this is something you’re going to have to work at and improve on a regular basis. You cannot simply wake up one day and discover that you’re capable of all the health and fitness activities that you might want to take part in. If you go into exercise with unrealistic expectations, then you’re setting yourself up for problems.

Whether you were training for a new job, learning how to play the guitar, or discovering a new language, you wouldn’t expect yourself to be capable of everything within a single day. There’s no reason to expect that nutrition or exercise goals should be any different. The goal should be for you to make small, positive changes that can stand up to the test of time.

  1. Always Find Something that You Enjoy Doing

The best way of making sure that you not only start exercising, but continue to exercise, is to find an activity that you actually enjoy. Getting into the mindset for healthy living is half of the battle, but the rest is putting the plans you have into motion. If you are already suffering from weight issues, then this can be a difficult hurdle to get over, as you need to figure out what kind of exercise works for you. The best option is to find exercise that gives you emotional and mental rewards as well as physical. Seek things that you enjoy doing, and don’t get stuck in the mindset that it’s all or nothing.

  1. Focus on The Present, Instead of the Future

Once you have discovered what it is you actually want to do, whether it’s a swimming class, taking part in your local football team, or lifting weights while you watch TV, you’ll need to get started. Remember, take it slow and focus on pushing yourself only to the extent you are physically capable of. If you’re relatively heavyset, you shouldn’t expect an amazing start. Just focus on the small steps. Shorter, lighter workouts aren’t going to give you your dream body, but starting light is the best way to get yourself into a healthy routine, build good habits, and acclimate your body to regular activity.

 

Healthy Exercising Advice for New Mothers

In all honesty, as a new mother, you may find that exercising and getting back into shape fitness-wise is not the first thing on your mind. However, this doesn’t mean that figuring out how to become more physically active isn’t worthwhile. In fact, learning how to exercise regularly after you have given birth could be one of the best things that you can do for your body and well-being. Your body will be vulnerable however, which means that you need to be cautious about the steps you take.

post pregnant

Why it’s good for you

Regularly exercise for new mothers can:

  • Improve your cardiovascular fitness levels
  • Promote the ability to reach a healthier weight
  • Restore the tone and strength of muscles
  • Boost your levels of energy
  • Improve your abdominal muscles
  • Relieve stress
  • Enhance your mood
  • Help to promote recovery from and prevent postpartum depression

What’s more, ensuring that physical activity becomes a common part of your daily routine can help you to set a more positive example for your new child in the years to follow.

When to Get Started

In previous years, health care providers and medical experts have regularly suggested that women wait for a period of at least six weeks after they have given birth to start exercising. However, this may not be necessary. If you had an uncomplicated and natural delivery, you should find that it is safe to start exercising as soon as you feel capable. If you had a complicated birth or C-section, then you’ll need to talk to your doctor about when exercise can start safely.

Activities you can try

When you decide that you are ready to exercise, start with something that is both simple and low impact, such as going for a walk every day. Once your health care professional has confirmed that you are okay to go ahead with further exercise, you can also consider pelvic tilts or kegel exercises. Pelvic tilts can be done multiple times a day to help strengthen the muscles of your abdomen. Lie with your back to the floor and bend your knees slightly so that you can balance your feet properly against the floor. Then, tighten the muscles in your abdomen and raise your pelvis slightly, holding the position for ten seconds. Work up to twenty repetitions.

Kegel exercises, on the other hand, can be used to tone the muscles of your pelvic floor, which support your bladder, uterus, and small intestine. Contract the muscle that you use to control your flow of urine and hold that for up to ten seconds, then release for ten seconds between contractions. Aim for about three sets of ten repetitions every day.

Goals for Physical Activity

For most women who are healthy, the department of health would typically recommend around one hundred and fifty minutes of moderate-intensity activity every week. Preferably, this activity should be spread evenly throughout the week. However, to get the most out of your exercise regime, consider the following guidelines were possible:

  • Always give yourself time to warm up and cool down from a workout.
  • Drink plenty of fluids to keep yourself hydrated.
  • Start off slowly and increase your pace gradually.
  • Avoid becoming overly tired, and stop exercising if you find that you’re in pain.

Public CPR Classes in Easton PA We offer CPR certification at over 13 locations across central Pennsylvania

At In-Pulse CPR we take pride in our quality of teaching. We use the latest technology and state-of-the-art equipment to provide for an interactive, experiential learning environment. We make sure that each student leaves the classroom feeling confident in the skills they gained.  Our classes are fun too!

 

Click here to View our Class Calendar 

CPR classes now being offered in Easton Pennsylvania.  Anyone can attend these public classes.  Our classes are currently held monthly at:

Holiday Inn Express & Suites Easton
90 Kunkle Drive
Easton, PA 18045

We offer the following certifications:

Heartsaver CPR

Heartsaver AED

BLS Healthcare CPR / Heath care Professional

Heartsaver First Aid

and More…

This class location is near Harmony PA, Lopatcong PA, Stewartsville PA, Bethlehem, Pohatcong, Middletown, Bethlehem, Nazareth, Quakertown, and Bangor PA.  Nearby medical facilities and schools include:  St Luke’s Family Practice, Coordinated Health Phillipsburg, Warren Hospital, Redi-Care Medical Center, Coordinated Health Easton, Center for Specialized Surgery, St Luke’s Hospital, Coordinated Health Bethlehem, St Luke’s School of Nursing, Lincoln Tech nursing, Achieve Test Prep

If you have recently attended a CPR class with In-Pulse CPR we want to hear from you.  Please post your comments below:

Fitness Tips for Someone Who is Just Starting

 

Plenty of people decide at one point or another that it is time for them to start taking their health and fitness more seriously. When this happens, they may choose to improve their dietary choices, or engage in more regular physical activity, however, preferably, they will consider engaging in both. Whether you have been working out for two months or two decades, the chances are that you could be making a few mistakes that are stopping you from getting the most out of your results. When you’re starting off with any exercise program, remember to pace yourself, and be aware of what you’re doing, especially if you’re not a very active person in the first place.

  1. Start Slow

If you have no experience with fitness or exercise whatsoever, it’s important to remember that you’re going to have to take things one step at a time. You can’t simply jump in and begin exercising seven days a week, otherwise you’ll be setting yourself up for disaster. Instead, work up gradually towards exercising a number of days a week, checking on how your body responds.

  1. Make sure you Stretch

Warming up before you start exercising is vital to ensure that you don’t run the risk of any unnecessary injuries. After you have warmed up sufficiently, try stretching your muscles and holding that stretch for about fifteen seconds. You’re less likely to feel the pain of a stretch if you’re already a little warmed up to begin with.

  1. Look for Variety

Whether you’re hoping to lose weight or improve your muscles, a mixed regimen including strength and aerobic training is generally the best way to get your ideal body. What’s more, if you stick to the same exercise every day, you’re going to hit a point where it gets boring and you don’t look forward to it anymore. Engage in different sports and look for things that you enjoy.

  1. Know how to Use Weights

Most people struggle with weights when they first walk into a gym, yet they’re afraid of asking for advice. However, by law, gyms are required to have people on staff that will be able to show you how a machine works, thereby saving you from hurting yourself. In addition, make sure that you don’t make the rookie mistake of selecting the heaviest possible weight as soon as you start lifting.

  1. Take Breaks Regularly

When people first get started with a new fitness regime, it can be easy to get over-enthusiastic and try to hit the gym every single day. However, if you don’t let your body rest, you could be doing more damage than good. It’s perfectly normal, and even good to feel a little bit sore after you’ve had a hard workout, but you shouldn’t be in agony. Be careful about how far you choose to push yourself, and try to avoid taking painkillers once you get back from the gym if you’re feeling a little rough. Taking pills can mask your pain and push you to go further, therefore doing serious damage to your body.

 

 

 

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Disclaimer:
Use of any advise on this site is purely at your own risk.  The information supplied is designed to accompany CPR and first aid training not to replace.  In-Pulse CPR, Inc disclaims any liability for losses you incur as a result of inaccuracy of the information provided on this website.  Information on this site is for education, supplemental to examination by and advice of medical professionals.   Any information regarding first aid treatments is not meant to replace the advice of medical professionals including physicians, paramedics, emergency room attendants, nurses or other licensed medical personnel.