Benefits Of Cardio

Benefits Of Cardio

                                                   

Most individuals performing cardio are using it as a way to burn off excess calories and since you are moving the body, it is going to increase the need for energy. Some forms are slightly better when strictly speaking of fat loss but all cardio, regardless of form will burn off calories. Since fat loss does depend on calories burned versus calories consumed it is a step in the right direction.

The reason to do cardio does not end with fat loss though; there are a wide variety of health benefits you receive from a regular cardio program.

Improved Heart Health:

The first one is an improved condition of your heart. Your heart is a muscle just like any other and in order for it to become strong it must be worked. If you fail to work it, it will weaken over time and this can cause a variety of negative health effects.By getting the heart pumping at a faster rate on a regular basis you will keep it in shape and healthy. Too many people are getting winded just performing simple exercises such as walking up the stairs and the primary reason for this is because they are neglecting to work their heart muscle.

Management Of Diabetes:

For those who have diabetes cardiovascular exercise helps them manage this condition. By performing the exercise you will increase your muscle's ability to utilize glucose. Those who exercise regularly tend to have better control of their blood sugars and do not see as many blood sugar swings as those who don't. For diabetes this is increasingly important as they are extremely sensitive to changes in blood sugar levels.

Increased Metabolism:

Another reason to perform cardio is for its effects on the metabolism. Along with speeding up your heart rate, cardiovascular exercise also increases the rate of various other processes in the body, also known as your metabolism.Generally speaking, the more intense the cardio session, the more noticeable increase you will see with regards to your metabolic rate. Intense interval sprints (also known as HIIT) increase the metabolism; the highest with a process called EPOC (Excess Post-exercise Oxygen Consumption). An increased metabolism means an easier time maintaining your weight (or losing weight as the case may be).

Improved Hormonal Secretion:

Performing cardiovascular exercise also changes the hormonal profile in your body considerably. It releases 'feel good' hormones that will help ease symptoms of depression and fatigue as well as releasing hormones that decrease the appetite.Individuals who partake in regular cardio exercise often have a much more positive outlook on life simply because they are getting the stress-relief benefits from these hormones.

Improved Recovery Ability:

Certain types of cardio exercise, usually lower, more moderately paced forms, can decrease your recovery time too. If you have just performed a hard session in the gym, hopping on the treadmill for a walk or light jog will help to remove some of the by-products that were created during the lifting session.This will help to reduce your DOMS (delayed onset of muscle soreness) and help bring more oxygen rich blood to the muscle tissue improving in the repair and rebuilding process. To you, this translates to your being able to get back into the gym quicker and work the muscles again.Building muscle mass is a combination of an overloading stimulus and sufficient rest to allow the muscle to heal itself. If you skew this balance either direction, either working out too much or providing too much rest in between, you aren't going to get optimal results.The more frequently you are able to work a muscle though (assuming full recovery has been achieved) the faster you will add additional new muscle. Cardio helps you do this. Just don't take this too far as excess cardio or cardio done at such a high intensity that it places additional strain on the muscles is going to actually hinder recovery rather than aid it.

Improves your mood:

 Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

Exercise combats chronic diseases:                                                             Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

Exercise helps you manage your weight:

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

Exercise promotes better sleep:

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

Exercise can put the spark back into your sex life:

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Physical activity to the rescue.Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise — especially as they get older.

Once you are able to do 30-45 minutes 3-5 times a week then step it up a notch and look at those advanced principles. It's usually better to increase the intensity of your cardio, rather than the volume (unless you happen to be training for a long distance even such as a marathon for example).

How to Hold Bones-ANATOMICAL POSITION OF BONE (Hard Part)

How to hold-Bones
ANATOMICAL POSITION  OF BONE

(Hard Part)

What you think about anatomy?
	boring
	interesting
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	worst subject
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	i wish it could be easier
by lakdhes

Inferior Extremity(Lower Limb)

Hip bone

1.Anterior superior iliac spine and the pubic tubercle lie in the same vertical plane.

2.Ischial spine and the pubic tubercle lie in the same horizontal plane.

3.Pubic symphysis lies in the median plane.

Femur

1.The upper end bears a rounded head is directed medially upwards and forwards.

2.The shaft is directed obliquely downwards and medially so that the lower surfaces of the two condyles of the femur lie in the  same horizontal plane.

3.Anterior surface of the shaft is convex.

Tibia

1.Upper end is broader.

2Anterior Border of the shaft is sharp and prominent.

3.Medial malleolus  projects from the medial side of the lower end.So hold it medially.

4.Tibial tuberocity  faces anteriorly.

Fibula

1.Head lies above,from its postero lateral aspect styloid process projects upwards.

2.Lower end is expended antero posteriorly  but flat from side to side.

3.Medial surface of the lower end has a triangular facet at its anterior part and the malleolar fossa lies below and behind the facet.

Articulated Foot

1.First metatarsal bone is shortest and thickest and lies medially.

2.Tarsal bones lie proximally.

3.Superior surface is convex.

Superior Extremity(Upper Limb)

Scapula.

1.Glenoid cavity faces forwards ,laterally and slightly upwards.

2.Dorsal surface bearing the spines faces backwards.

3.Inferior angle faces downwards.

Clavicle

1.The flat acromial end of the clavicle lies laterally.

2.The enlarged rounded sterna end lies medially.

3.The shaft is convex in its medial two-thirds and concave forwards in its lateral one-third.

4.The middle third of the shaft presents the subclavian groove in its inferior surface.

Humerus

1.Upper end is rounded to from head to lower end expended from side to side and flatten from before backwards.

2.Head faces upwards, backwards and medially.

3.Lesser tubercle projects prominently forwards from the anterior part of the  upper end.

4.Intertubercular sulcus lies lateral to the lesser tubercle on the anterior surface of the upper end.

Radius

1.Upper end is rounded and bears the head.

2.Lower end is broader than the upper end.

3.Lateral surface of the shaft is convex and its anterior surface is concave in the lower part.

4.Styloid process projects from lateral surface of the lower end.

Ulna

1.Upper end is strong ,expanded and has a hook like projection called trochlear notch ,the concavity of which faces forwards.

2.Lower end is smaller and has  a small rounded head.

3.The thin sharp crest-like interosseous border of the shaft lies laterally.

4.Styloid process projects downwards from the postero-medial aspect of the head.

Articulated Hand

1.First metacarpal bone is shorter and stouter than any of the others which lies laterally.

2.Carpal bones lies proximally.

3.The concavity of the articulated skeleton is directed forwards.

Rib

-12 pair of ribs.

-7^th is the longest

-11^th and 12^th called floating ribs

-1^st,2^nd ,10^th,11^th and 12^th are atypical ribs,while the rest are typical ribs.

-first 7 ribs are true ribs(attached with sternum )

-the lower 5 ribs are false ribs(not connected with sternum)

A typical rib

1.Anterior end has a small concave depression lies in front and posterior end has a head,neck and tubercle which lies behind.

2.Shaft is curved and twisted ,so that the posterior end lies above the anterior end.

3.Internal surface is marked by the costal groove  bounded below by the inferior border .

The first fib

1.The anterior end is larger ,thicker and pitted.

2.The posterior end is small and rounded.

3.The outer border is convex.

4.The upper surface of the shaft is crossed obliquely by two shallow grooves separated by a ridge.The ridge is enlarged at the inner border of the rib to form the scalene tubercle.

Twelve Rib

1.Pointed anterior end lies forwards and laterally.

2.Head lies backwards and medially.

3.Internal surface is smooth and faces forwards and slightly upwards.

Sternum

1.Border part is director is directed upwards and narrower end downwards.

2.Convex surface is in the front and concave surface behind.

3.It slopes down and slightly forwards.

Manubrium Sterni

1.Anterior surface is smooth ,convex transversely vertically concave.

2.Superior border is thick with a central jugular (suprasternal) notch between two oval fossae directed up and postero-laterally.

Vertebra

Typical cervical vertebra

1.Body lies anteriorly and spinous  process backwards.

2.Concave surface of the body is directed upwards and convex surface downwards.

3.Oval superior articular facet are directed upards and backwards.

Atlas(First cervical vertebra)

1.Shorter arch in front and longer arch behind.

2.Kidney shaped concave facet should face upwards and medially.

3.Circular flat facet should be directed downwards ,medially and slightly backwards.

4.Groove in the posterior arch will directed upwards.

Axial (2^nd cervical vertebra)

1.Body will be in the front.

2.Odontoid process s directed upwards from the body.

3.Spinous process lies behind.

7^th Cervical Vertebra

1.Body lies anteriorly.

2.Spinous process is almost horizontal.

3.Superior articular facet is directed backwards.

Thoracic vertebra

-typical thoracic vertebra are 2^nd to 8^th with common features.

-Atypical vertebra are 1^st,9^th,10^th 11^th and 12^th.

1.Presence of costal facets on the sides of the vertebra.The costal facet may be two or  one on each side.

2.Presence of facets on the transverse processes in all but the last two or three vertebra  for articulation with ribs.

3.Heart shaped body.

Lumbar vertebra

1.Large size body which is greater transversely  than anteroposteriory.

2.Absence of costal facet on the body. .

3.Absence of the foramen transversarium in the transverse process .

4.Spinous process is quadrangular and horizontal

5.Presence of the accessory  process in the transverse process.

6.Presence of the mamillary  process in the superior articular process.

Sacrum

1.Wider part  of the bone is directed  upwards  and tapering narrow end downwards.

2.Concave pelvic surface is directed  downwards and forwards (anteroinferior ).

3.Convex dorsal surface (market by crest )is directed backwards and upwards(dorsosuperior ).

4.Sacral promontory is directed forwards.

Bones of the Skull

Frontal bone 

1.Squamous part is vertical ad convex forwards.

2.Orbital plates look backwards and horizontal.

3.Nasal spine is directed downwards and slightly forwards.

Parietal Bones

1.External surface is convex and smooth which faces outwards

2.Sphenoidal or anteroinferior angles is directed forwards and downwards.

3.Superior border is thick and serrated  which faces above.

Occipital Bone

1.Basilar part (quadrilateral plate of the bone)is directed forwards and upwards

2.Squamous part (large expended part is above and behind the  foramen  magnum with concavity forwards and convexity backwards .

3.Occipital condyles(oval articular processes )on each side of the foramen magnum are directed downwards.

Temporal Bone

1.The squamous part is directed  forwards an upwards .

2.Zygoatic process projects forwards from the lower region of the squamous.

3.The mastoid part lies behind and projects downwards as the mastoid process.

Sphenoid Bone

1.Pterygoid processes project downwards from the junction of the body and the greater wings.

2.Lesser wings are in front and greater wings  behind them.

3.Optical canal lies anteriorly

4.Cerebral or superior surface of the body of sphenoid is almost horizontal.

Mandible

1.The body is horizontally curved ,convex,  and forwards.

2.The upper border of the body is the alveolar part containing 16 alveoli for roots of the teeth

3.Each ramus projects upwards almost at right angles to the body.

Maxilla

1.Alveolar process with sockets for the roots of teeth is directed downwards.

2.Longest frontal process is directed upwards from the anterior part of the body.

3.Deep concave nasal notch is on the medial border of the anterior surface of the body.

4.Palatine process projects medially and lies horizontally.


Base Of The Skull
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by Lakdhes