Chest And Upper Back Pain Causes – Reasons You Must See A Doctor

For many people, the sudden onset of chest and upper back pain is an extremely frightening experience. Most people will think that they are experiencing a heart attack right off, having never felt pain in their chest before. It can begin as a dull pain and rapidly grow to feel like something is sticking through … Continue reading “Chest And Upper Back Pain Causes – Reasons You Must See A Doctor”

For many people, the sudden onset of chest and upper back pain is an extremely frightening experience. Most people will think that they are experiencing a heart attack right off, having never felt pain in their chest before. It can begin as a dull pain and rapidly grow to feel like something is sticking through your chest. But the most common cause of chest and upper back pain is simply poor posture, both while sitting and while standing. When the muscle groups connecting your shoulder blades to your upper back get stressed, overstretched, or cramped, they cause chest and upper back pain. If the pain becomes sharper or worse when you breathe deeply, then the pain is most likely posture related.

Upper Back Pain

In order to understand why this occurs, it is helpful to have a basic understanding of the muscular structure of the chest and upper back. There are three main muscle groups in your chest and upper back that are responsible for this pain you feel. They are the trapezius, the pectoralis major, and the latissimus dorsi. The latissimus are the pair of large, flat muscle groups running vertically down either side of your back. They connect the upper arm to the lower back, allowing you to rotate your arm. The pectoralis major, or pecs, are the large muscles that connect your arms to your breastbone. The trapezius muscles are two large, triangular muscle that connect your shoulder blades to your upper back. They help to move your shoulders and arms.

An exercise that can help relieve this type of chest and upper back pain is the shoulder raise. Standing upright and straight, raise your shoulders as far as you can with your arms hanging at your sides. Do not lower you shoulders, and begin rotating them towards your back. Do this ten times, then allow your shoulders to return to a relaxed position. Do this exercise twice a day to help relieve your chest and upper back pain. Having someone perform focused massage on these three muscle groups can also help with your chest and upper back pain. Swimming or some water aerobics can be beneficial as well, exercising your arms and chest without putting excessive of a strain on them.

But remember, any cheat pain can be heart related. It is better to be safe than sorry, so go talk to a doctor if you experience any kind of chest pains. If it is not heart-related, the doctor should be the one to make that determination.

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Chiropractic Pillows – How To Choose The Right One For You

If you visit any chiropractor?s office, you will most likely find many pillows displayed elegantly in the office. Some of them have unique shapes that you have not seen before, so we will put in review of some chiropractic pillows and their different functions. It is no doubt that choosing the right chiropractic pillow is very important as it is associated closely with head and neck pain. If you sleep on a low quality pillow, you will most likely wake up with headache and head or neck pain. It can ruin your day because curing head and neck pain does not only take one day; it requires some time to recover. Therefore, the right chiropractor pillow is very important for you as it will give you an assurance that you will not likely to have head and neck pain when you wake up the next morning.

 Chiropractic Pillows

The most ubiquitous type of chiropractic pillows is the cervical pillow. There is a high possibility that you may have seen this kind of pillow. The pillow curves in at the center of it while the sides accompanying the center are raised, resembling a normal pillow. Cervical pillow can be used to heal neck problems and even severe headaches. Usually, on the first try, some patients will whine because of the discomfort while using this pillow. Patients have to accustom themselves to the cervical pillow through trial and error process and after that, they can sleep soundly with the pillow.

The feather pillow is another type of chiropractic pillows, although it is not as popular as any other types of chiropractic pillow. Feather pillow will quickly adapt to head and neck position of the patient so that the patient will feel comfortable sleeping on it. However, feather pillow does not support your neck and shoulder fully, so they will tire easily when you sleep for a long time. Again, you have to go through trial and error process to find the best position for you to sleep on feather pillow.

The most popular type of chiropractic pillows that has a high demand from the public is probably the water pillow. There are many models of water pillow, with some of them are filled completely with water and some of them have a deep space which can be filled manually with water by the patients. Since it is easily customized by each individual, water pillow can be fine-tuned to match the need of comfort for each person.
There are many types of chiropractic pillows that you can opt for. You should consider the level of comfort and also the use of each chiropractic pillow before you purchase it. However, all chiropractic pillows will offer you one similar thing; a remedy to your head and neck pain and also severe headache and migraine. Do consult with chiropractor that you know before purchasing a chiropractic pillow so that you will never regret purchasing it.

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Japanese Crockpot Recipes

Although Japanese recipes are often made on a hot plate or wok, some of them are perfectly suited to slow cooking. For example, a stir fry is best if you make it in a wok; turn the heat up high and keep the ingredients moving to make them tender yet still with a hint of crispness. However, if you want to make a Japanese beef stew, beef stew meat needs a long, moist cooking method in order to become tender.
Crockpot Recipes

How To Make Japanese Beef Stew
This dish is called niku jaga in Japan and the beef is blended with sake or wine, potatoes, carrots, soy sauce and more. More of the flavor of this dish comes from the sake and soy sauce and the high vegetable content makes it a healthy and satisfying meal.

The meat is seared first, to lock in the juices and give it an attractive brown crust. It is then cooked in the crockpot until it is very tender. If you do not have sake, use dry white wine instead. This is an authentic Japanese dish and it is great served with sticky rice. Chuck steak also gives nice results and you can throw in some shiitake mushrooms if you like.
What You Need:

  • 1/2 cup Japanese sake
  • 2 tablespoons vegetable oil
  • 4 peeled, diagonally-cut carrots
  • 3 peeled, chopped Yukon Gold potatoes
  • 1 cup water
  • 1 teaspoon salt
  • 1 chopped onion
  • 1/4 cup soy sauce
  • 1 lbs beef stew meat, in 1 inch cubes
  • 1/4 cup white sugar

How To Make It:
Heat the oil in a skillet until it is hot, and then sear the beef cubes all over. Transfer the beef to the crockpot and stir in the other ingredients. Cover and cook for about five hours on high or eleven hours on low.

How To Make Japanese Lamb Chops
It is up to you whether you brown the lamb or not before adding it to the slow cooker. It is not necessary but some people like to. Also, stir the recipe halfway through the cooking time if you want but, again, this is not essential so if you are planning to be out of the house all day there is no problem.

If you want a thicker sauce, remove some of the liquid from the slow cooker and put it in a pan. Dissolve a little corn flour in water and add this to the liquid in the pan. Boil it for a minute or until it is thick, then stir it back into the lamb mixture and cook for fifteen minutes on high. You can serve this dish with rice or mashed potatoes.
What You Need:

  • 8 lamb chops
  • 1 tablespoon red wine vinegar
  • 1 tablespoon honey
  • 1 teaspoon ground ginger
  • 2 tablespoons sherry
  • 1/2 cup chicken stock
  • 2 crushed cloves garlic
  • 1/4 cup soy sauce

How To Make It:
Add the chops to the crockpot. Combine the vinegar, honey, ginger, sherry, stock, garlic, and soy sauce and pour this mixture over the lamb. Cover the slow cooker and cook for eight hours on low.

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Fat Loss Wars: Intervals vs. Cardio

Tom Venuto is an NSCA-certified strength and conditioning specialist, lifetime natural bodybuilder, freelance writer, and personal coach. Tom has used both intervals and cardio in his training, and wants to share his experiences with you.
CB: Most of my articles and interviews on my sites promote interval training. However, traditional “cardio” has worked for many people. In your opinion, how does traditional cardio compare to interval training? What are the pro’s and con’s of each?

Fat Loss

Well, I would agree with what Ian King wrote recently in one of his Q & A columns,
“As to whether you respond best to higher intensity interval training (HIIT) or lower intensity steady state training will depend a lot on you. You should try both (not concurrently) and compare.”
You simply have to experiment. Test and discover for yourself what works best. How do you know what works best if you don’t test it and measure the results? I don’t create my own program based on what the latest research says or what the popular trend is. I look at the research and pay attention to what’s going on at the “cutting edge,” but I don’t live and breathe by it. I do what produces results, period. There’s no doubt interval training is highly effective and supported with research. A great benefit of interval training for many people is time efficiency. Another is that it is mentally and physically engaging. Long duration conventional cardio can bore some people to tears.

My personal preference for my own fat loss cardio training is to work at the highest heart rate I can comfortably maintain for the entire duration of the workout, 20-30 minutes. During pre-contest preparation, I often increase – in a progressive fashion – to as much as 30-45 minutes, so my program to this day is primarily conventional cardio. I occasionally add in interval training more for variety than anything. I do like stair and hill sprinting though, and have done that for years. Oddly enough, I never really considered it “cardio” – I looked at it more as an adjunct to my leg workouts, although I’m sure I reaped some fat loss benefits from it.

We’ve all seen the research that compares low intensity, long duration cardio to HIIT, and we’ve seen the superiority of HIIT, but I’d like to see some research comparing, let’s say, 20 minutes of HIIT with 30-45 minutes of challenging steady cardio at the top of your target heart zone. I find this type of cardio extremely effective and I imagine there’s a pretty substantial post workout afterburn in addition to the very large burn of fat calories during the workout. It’s nice to know, though, that you CAN get a productive workout in just 20 minutes or less with HIIT.

Regardless of whether we’re talking about interval training or conventional cardio, you want to burn as many calories as you can given the time you have. I definitely don’t believe in the idea that low intensity cardio burns more total fat. That myth has clearly been debunked by the research, even though it still persists.
Naturally, beginners and de-conditioned people need to build some kind of fitness base before doing the really high intensity stuff. HIIT can be risky for certain people. Simple conventional cardio like walking is fantastic for the elderly and overweight, although cardio shouldn’t take precedence over weight training in any population.

CB: Given all these pro’s and con’s, what’s the best training approach for the masses looking to lose fat and maintain (or even gain) muscle?

Depends entirely on the person. Nutrition and training have to be customized. There’s no such thing as a single best approach. We see people make great gains on abbreviated high intensity training and also on high volume. We see people lose fat on conventional cardio and HIIT cardio…with high carbs/low fat and low carbs/high fat. However, one thing is always true – there are fundamentals, which apply to everyone. Each person has to master the fundamentals first. Once you have that down, you begin to personalize.
That’s where a really good fitness professional comes in – to evaluate an individual’s situation and make the optimal exercise prescription within that particular context. There is no single best training approach because everyone is so different.

The nutrition fundamentals are important of course, but strength training is really the key fundamental for everyone. It’s a shame that strength training is still underplayed in the weight loss mainstream. Dieting is still king, but ironically, low calorie dieting is part of the problem it purports to cure. Weight training is critical to fat loss and I have no argument against weight training and full body workouts being used effectively as the sole means for fat loss. Results are what counts and time efficiency is more important to some than others. I simply think that some people have taken their anti-aerobics sentiment a bit too far.

Just a couple decades ago the entire health and fitness movement revolved around aerobics, while strength training was ignored and ridiculed. Today, in certain strength circles, the pendulum has swung completely to the other side: aerobics is ridiculed and strength training is said to be the best way to burn fat. I actually find it kind of funny when trainers are so against cardio that when they do recommend it, they won’t even call it “aerobics” or “cardio”, they call it something else: “Energy system training.”

Strength training has a critical role in fat loss, but is it really more important than cardio? The negative effects of excessive cardio on strength have been clearly proven, but how much is “excessive?” Can’t the two work synergistically together if work and recovery are carefully balanced? For people who are not strength/power athletes, is a little bit of extra cardio really such a big concern? Shouldn’t training always be organized around priorities with the main priority never compromised?

Using strength training to burn fat is not a new concept. We had PHA training (peripheral heart action) and circuit training many years ago. Bodybuilders have been reducing rest intervals (increasing density), and using supersets, tri sets or giant sets during pre-contest phases since bodybuilding began. Maybe they didn’t understand growth hormone and the other mechanisms that made them work, they just did it instinctively, but they also did cardio.

And the problem is, the more you turn strength training into cardio (“circuit training”), the more you compromise your strength and muscle mass increases. I like the balance between conventional (and heavier) strength training, moderate cardio and nutrition the best, although I certainly use increasing density and supersetting during fat loss programs.

I’ll go against the current trend in the strength community and stand by my belief that except for big “manly” strength athletes who can stick with weight training alone, the preferred fat loss approach, most of the time, for most people, is a healthy balance between strength training and cardio training.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men¬ís Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

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What Are Some Fast Weight Loss Secrets?

The goal to lose weight fast is a good starting point, when trying to lose weight! However, crash diets are not the answer.

These two things go without saying, diet and exercise are key to achieving weight loss. Here’s some basic ideas about losing weight faster, but remember that you need to always keep in mind to do these in a healthy and safe manner.

Weight Loss

When doing exercises a more effective way is to do three to four shorter workouts, lasting around ten minutes. This routine doesn’t allow the metabolism a chance to slow down and become less effective. At the same time adding additional weight, like a vest or backpack will cause the body to burn up more calories this way.

Make the workouts smarter.
Drink more water.

Get more active in everyday life.
Wake up and exercise first thing before the chores of the day take over but only after 30 minutes from waking!

Eat Raw Fruits and Veggies
Two good points to keep in mind when sleeping, don’t over or under sleep at night. During the day after each meal, take a five to ten minute walk to help with the metabolism of the food. Another tip is during the day make sure to stand up for ten minutes for every 4 hours of sitting.

Please remember that weight loss and exercise should be done safely to avoid any health risks. Always go for a professional diet and workout plan.

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