How to Start on the New You – Three Easy Fitness Tips

Before you get started on your journey to the new you, here’s a list of 3 things you should do first.

1. Make sure you have the right athletic shoes.

Are you flat footed? Not sure? What kind of surface are you running on?….. Asphalt road? Rubber track? Dirt trail? How much do you weigh? What gender are you? Do you wear orthotics? Might you need orthotics? How should you lace your shoes? Did you know there are multiple ways to lace your shoes in order to make them more comfortable? These are important factors to think about when choosing a shoe.

2. Determine your THR (training heart rate) Zone.

Many people know that it is important to record and track sets, reps, and weight to ensure progress during a weight training program. Yet many of those same people don’t bother to pay attention to their heart rate during an endurance training program. Think of the THR Zone as sets & reps for your heart while it’s engaged in an endurance training program.

Before you start plugging in numbers, let’s go over a few basics. First, we want to customize the THR Zone to your fitness level. To do so, you’ll first want to determine your resting heart rate. The more fit you are the lower your resting heart rate will be and vice versa. This is why it’s important to factor your resting HR into your THR Zone calculation. The calculator will still calculate a THR Zone without this number but it’s best WITH resting HR factored in. To determine your resting heart rate you ideally want to count your pulse for 30 seconds upon waking in the mornings. Take that number and multiply it by 2 and that’s your resting heart rate. Check it a couple days in a row upon waking to make sure it’s consistent. Remember that exercise, caffeine, stress, sleep, and medication can affect your resting pulse, this is why you want to check it upon waking after a good night’s rest.

Then we want to calculate 3 Training Zones. Warm-up/Cool Down Zone, Aerobic Zone, & Interval Zone.

For the Warm-Up/Cool Down Zone enter 45% in the Heart Rate A box in the left column of the Training Zone Calculator and 65% in the Heart Rate B box. Click calculate in the right column and it will give you a THR Zone for warming up and cooling down. In terms of the warm-up, this should make up the first 5 to 10 minutes of your workout and you should break your first bead of sweat during this time. In terms of the cool down, you should repeat this process for 5 to 10 minutes at the end of the workout. However, instead of breaking a sweat, your goal during the cool-down is to commence the recovery process. The cool-down will allow you to get your hear rate to come down gradually instead of just letting it “crash” by abruptly stopping your workout.

Aerobic Zone: Enter 65% in Heart Rate A box and 85% in Heart Rate B box. Click calculate in the right column and it will give you a THR Zone for working on endurance and burning calories. The bulk of your workout may fall in this zone (20 to 40 min). As your fitness level improves you may try to spend more of your time at the top end of this zone.

Interval Zone: Enter 85% in Heart Rate A box and 100% in Heart Rate B box. Click calculate in the right column and it will give you a HR Zone for working on high intensity activities/intervals of short duration (10 to 120 sec).

Many of you know that I advocate interval training. Once you’ve calculated your zones, you can do some cool things with these numbers to truly customize your workout. Here’s one example:

Let’s say you are lifting weights and you’re doing supersets (this is just one type of interval training). You can use your heart rate to determine how much rest you should take between sets. Instead of coming up with an arbitrary unit of time and then staring at the clock between supersets, you can use your THR Zone to allow your fitness level to dictate your rest period.

First, do your superset. If it’s intense enough, it will raise your HR up into your interval zone (if not, you can increase the intensity by increasing weight and/or reps and by adjusting your tempo). Once your superset is done you will rest until your HR falls down into your warm-up/cool down zone. Then start your next superset.

As your fitness improves, a couple of things will happen. First, you will need to increase the intensity of your supersets just to get your HR up into the interval zone again. Second, as your fitness increases, your HR will drop back down into the warm-up/cool down zone faster thus naturally shortening your rest period. This is a very effective way of tailoring your workouts to your fitness level and it can make a huge difference in your results.

Click here for the THR Calculator

3. Give yourself a fighting chance

When you feel pressed for time, convenient and efficient workouts are of utmost importance. Wouldn’t it be great if you could squeeze in an effective workout in the comfort of your own home? You can build yourself a home gym without a single hammer or nail and do it on a shoe-string budget. You can get a very effective workout with light kettlebells, dumbells, medicine balls, stability balls, resistance bands, etc….

I wish you and yours all the best.

Till next time… Train Like You Play, Play Like You Train.

Pharmaceutical Education and Employment Opportunities Are on the Ascent

What are the usual professional responsibilities of pharmacists? Well, they dispense medicine prescribed by the physicians, in the first place. Also they are responsible to give the customers knowledgeable advice regarding the possible side effects and dosage of the medications to be administered. In case the patient should be made aware of the necessity to take certain precautions to be observed during the course of medications, a pharmacist is responsible for informing the patience about such precautions, if any are needed. Such are the most common responsibilities of pharmacists, as they are widely assumed by the general public. Still, as any licensed pharmacist can tell you, the responsibilities are not limited to those mentioned above. First of all, any licensed pharmacist is required to have a degree in pharmacology. Secondly, such specialist should be aware of the various medicines, their generic name, dosage and possible side effects. Besides the good professional understanding of the regulating legislature related to manufacture and sale of various medicines any good professional pharmacist must command sound understanding and knowledge of the composition of medicines. And that is not all, such issues as the right storage conditions for the medicines are of critical importance, since the efficiency of prescription medications during the period of their shelf life largely depends on the correctness of their storage conditions!As you see, any licensed pharmacist has a long road of learning to go before been accepted as a fully-fledged and respected member of the pharmacists community! But the natural questions are “How good are the employment opportunities in the pharmaceutical industry today? But what do the forecasts for the near future hold in stock for pharmacists? Is it really worthwhile to invest time and hard-earned money into becoming a professional pharmacist?” All these question are quite justified, since nobody would like to send time and money down the drain, investing them into professional specialization that turns out to be without future.Let us have a closer look at the present-day employment opportunities of freshly graduated pharmacists and the expectations for the near future.As has been confirmed by the various reports of analytical agencies specializing in the job-market related issues, the pharmacist’s specialization enjoys quite enviable demand. Traditionally, the most of the pharmacists still find employment with community pharmacies and drug stores, as they used to do over the decades. Well, that is no surprise, people got used to seen a pharmacists behind the counter of a drug-store or a pharmacy, handing out the prescription medicines as well as those that do not require prescription (they are justly referred to by the term of “over-the-counter” medicines). On the other hand, during the last decade the professional pharmacists have been in huge demand in public service and pharmaceutical industry. Hospitals, railways, large shopping centers and airports – they all look for good professionals in the field to fill in vacancies in their specialized their drug stores. Another interesting job opportunity for pharmacists could be found with medical drug information libraries and consulting, since the medical and nursing staffs are in need of information about new drugs – the industry of medications is constantly advancing, coming up each month and year with new generations of medications. Many specialists in pharmacology who graduated as pharmacists have developed successful and self-fulfilling careers, finding employment as tutors in colleges and universities. Others prefer to write or edit books of pharmacology, as well as reference guides – as you see, the employment and career opportunities in the pharmacology industry are in plenty!What about the forecasts and expectations for the near future? The demand for professionals in the pharmacology in general and for the pharmacists in particular is expected only to grow considerably during the period through 2016 and beyond. The reasons for such forecasts are well-grounded. The population will continue growing in numbers – and the numbers of hospitals and other health care establishments are destined to grow accordingly, to accommodate the increasing demand. That means that more and more pharmacists will be required to fill in new outlets and positions – in traditional drug-stores, in hospitals and related job settings. Secondly, the number of senior citizens is also expected to grow considerably. Senior citizens of all the aged population groups are known to be the main consumers of prescription and “over-the-counter” drugs. As the result, the demand for specialists able to handle the growing demand on the part of the patients is guaranteed to increase over the practically foreseeable future period.What are the usual education and certification requirements for those whishing to take up a career as pharmacists?The educational and certification demands for pharmacists are very definite and strict. All persons, whishing to build a career of pharmacists are required to have a degree from a college (associate’s, bachelor’s or master’s one), upon which they need to get licensed by the pertinent agency in order to start a professional career of a licensed pharmacist. Besides, the educational establishment they have gradated from should be accredited by the Accreditation Council for Pharmacy Education and Examinations. Such are the basic mandatory requirements for a professional licensed pharmacist, wishing to start up a successful career in the industry.Besides the specific subjects, related to pharmacist’s specialization, any accredited pharmacy degree program should usually include courses in mathematics, natural sciences, humanities, and social sciences.As you see, the academic requirements for the pharmacology students are noticeably high. In order to insure the adequate level of academic excellence among their student the majority of the pharmacy colleges have introduced admission tests for aspiring students.The students, whishing to continue education – as well as those who have already some experience in the professional field and are after the better career opportunities – are offered continuing education options, such as bachelor’s and master’s degrees, as well as doctorates in various specialized areas of pharmaceutical industries.One of the good options for busy working professionals to continue education and get a higher academic degree in pharmacology would be to make use of modern means of distance education – the online pharmacy degree training schools and programs. Those online establishments – surely, we are speaking about the reputable and properly accredited courses, nothing like some shady “diploma mill” sites – have proved to be a good competition to the traditional, campus-based ones.Another consideration to be given a serious attention and thought – as far as career advancement in pharmacology and pharmacy industry is concerned – is that your success would largely depend on the type of work you will be able to get and your business talents/skills/experience. As an illustration to this statement you could easily find online the career stories of success: for instance, people who worked for drugstore chains became top-managers. Pharmacists employed at various hospitals – general or specialized – got to be directors of pharmacy services. The government agencies and educational institutions also offer interesting and promising openings. Pharmacy degree specialist could also build excellent careers by taking up teaching or research, that all depends on your personal talents, individual inclinations, career objectives etc. Anyway, besides the required level of academic excellence, necessary for each specific position, any newly graduated pharmacist should realize that their jobs always require them to communicate and interact with people of different types. From this point of view good person-to-person communication skills would always be a great advantage, so take care to acquire them by all means!

An Introduction on Automotive Floor Jacks

Types of Floor Jacks
A floor jack can mean different things depending on where you use it. The jack used in most car repair shops or garages to lift cars and make repairs conveniently under the car or a tire is called an automotive floor jack. However, another jack is utilized to raise bigger ‘things’ like buildings or houses that needs its beams to be replaced because they are sagging. The last type of jack is used for phone connections. It got its name because it is typically installed on the floor and wall intersection. Notice how all equipment are called floorjacks but have entirely different meanings and purposes.While there are a lot of different jacks available, this article would only focus on the first type of floorjack mentioned: automotive floor jacks. The other two types of jacks will be reserved for a different article.Automotive Jacks
It is common for people to always associate the term ‘floor jacks’ with automotive floor jacks as this had always been the first floorjacks produced. This one uses a pump arm, hydraulics or air compression to raise vehicles and access the undercarriage easily. The automotive floorjack makes changing tires or doing a brake job easier to accomplish. These are handy tools that can be found in car hoods, garages, farms and other places where there are vehicles that may need to be repaired. Automotive jacks have made a lot of repairs easier for the common do-it-yourself mechanics and vehicle owners.On the other hand, this automotive jack should not be confused with hydraulic lifts which are used in most auto repair shops.A more stable ground is required for automotive floorjacks to eliminate improper balance. The ground should not shift as it could seriously harm the vehicle. A lip can be connected to the automobile and raise it gently by pumping the arm, hydraulic system or air compressor.Automotive jacks have different ratings depending on the weight that they can lift without sacrificing security. These automotive floorjacks are very powerful that they can up to 20 tons. For your personal use, you can purchase a 2 or 3-ton jack especially if you’re going on long road trips so you can easily change your tire whenever needed. Obviously, the bigger your vehicle, the stronger is the jack required to do the job. Farm equipment, on the other hand, may necessitate a 10-ton automotive jack.

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