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human perfect posture improve best method

MY CRANE ANALOGY - AND WHY STRUCTURALISM WORKS

As the first of many blog posts to come I decided that I would tell my story of the building site crane. It's an overly simplified analogy comparing an immensely strong machine that we see active on construction sites all over the developing world to our muscular-skeletal system of the human body. I bring this story into conversation early on with new clients when helping them into understanding the process of building real applicable strength and stability into their bodies, and why a precise, controlled and patient work(out) ethic necessary in order to achieve this.Mechanics is everywhere. It is so common to the point that the majority of us don't even pay attention to mechanics at work. The obvious examples that spring to mind might be the cars we drive, or appliances in our houses such as washing machines or heating units. But how often do we appreciate the reason why our buildings don't fall down or how the brackets holding our TV to the wall are so strong. When was the last time you considered how electricity cables don't pull down pylons or how bridges span distant expanses without collapsing? This is before we even look into the natural environment (where incidentally many man made structures have been designed based on support systems inspired by nature).

SADS symptoms winter view

How to beat 'SADS' and have the most productive winter ever​

Seasonal Affective Disorder (SAD) is a lot more common than people think. In fact, in the UK alone it’s been reported that 29% of the population have symptoms of SAD with women being four times more likely than men to experience symptoms. Even in Tel Aviv, with its relatively warm winters, the seasonal changes can still have an effect. So what is SAD? How can you tell if you might be affected by SAD? And what’s the best way to beat SAD? Here are some of the most effective ways you can tackle SAD and have the best winter yet. What is Seasonal Effective Disorder (SAD)? SAD is a reoccurring major depression that follows a seasonal pattern. It generally affects people in the late fall to winter with symptoms dissipating in the spring and summer. While the cause of SAD isn’t completely known, there is strong evidence suggesting it has to do with the limited or change in availability of sunlight during fall and winter months which can then change or alter a person’s internal biological clock as well as alter hormones.

ice bath frozen hot body man athlete

The surprising health benefits of exposure to extreme temperatures​

It may be that you like to indulge in the post workout steam room cycled with a jump into a cold swimming pool. Perhaps you’ve been injured and your therapist has suggested ice baths or heat pads. You may have even been training for an event and wondered about how training at extreme temperatures may improve your athletic performance when it comes to race day. Beyond this, whether you live in a hot or cold climate (or indeed somewhere that experiences both), we all remember the times when our Mother’s would tell us to put on another sweater if you’re cold, “or there’s nothing wrong with suffering a bit – It’s good for you!”. There may actually be a point to all this. Here’s what science has to say about the human body and it’s tolerance and reactions to different temperature environments. What air temperature is safe or (dangerous) for humans?The human body maintains a constant temperature of 37C, and this can fluctuate throughout the day within the range of +/- 1C. Internal and external factors contribute to any fluctuations, for example physical activity, emotional state, presence of an illness or of course the environmental temperature. Under normal conditions our bodies maintain our internal temperature by the use of subconscious response mechanisms, the most obvious of which are sweating and shivering.  As for the external temperature range that humans can tolerate – we don’t have a straight answer. You may have seen on the weather forecast that they often refer to expected ‘real feel’ conditions. This is because the temperature that we feel (and can tolerate) also depends on additional parameters such as humidity and wind. Our ideal temperature while naked, is around 28C with a relative humidity of 40-50%.  It has been reported that in extremely dry conditions (0% relative humidity), and with an adequate supply of cold water, that we can tolerate air temperatures of up to 120C for short periods (exact times are unknown, but we’re talking in the 10’s of minutes and not hours). In comparison, with a relative humidity of 80-100% (which can be common in tropical climes), we would struggle to tolerate long exposure of temperatures above 55C.  The same applies to exposure to cold conditions. Below 28C we would likely feel the need to wear light clothes. Much below 20C slightly thicker clothing would be required and below 12C we’re already in the range that without winter attire we would be at risk of hyperthermia. In addition to the effects of humidity, (which apply to both hot and cold temperatures), we also need to take into account further complications such as frost bite. Our range of tolerance to cold is much smaller than that with exposure to heat. Again, exact data is hard to find, but there have been instances of temperatures of -20C being tolerated whilst physically active, but for most, the lower limit of exposure to cold whilst naked would be around 13C.​

caveman living in modern times

6 WAYS THAT YOU SHOULD LIVE LIKE A CAVEMAN IN 2019

Our urban lifestyles and technical environment may seem so distant from the caveman era of our ancestors, but what if they had it right? Whilst tribes may not have had the education systems that we have today, nature and evolution played its part in building life saving habits and instinctually healthy behaviour. Here’s our top tips for living cave-style within our modern world.​

barefoot in forest trees feet

Why YOU need to train in your BARE FEET

Minimalist and barefoot training is one of the few things the fitness industry has done right, though in practice it is something that many get wrong - read about out all you need to know here ....

Isractive Personal Trainer health check

TOP 10 TIPS FOR LOOKING AFTER YOUR PHYSICAL HEALTH

Keeping healthy and in shape doesn't (and shouldn't) have to be about killing yourself mentally or physically. Here is some genuine sound advice right from the heart of Isractive - our top ten for living a healthy life and moving well... 1. Don’t get stuck!Allocate 10 minutes each day to run through a basic routine of full body mobility movements/stretches. Ensure that through the years you don’t lose your range of motion in each joints and you’ll enjoy joint health and longevity of movement. Related:  This One Activity Should Be Your Biggest Daily Habit  2. Walk!Who said exercise has to be intense all the time? Spend as much time on your feet each day as you do sitting. Walk around the office, walk your commute, and even a bit of housework is enough to balance out your sedentary time. 3. Want a smoking hot body?No problem, but let it be as a healthy bi-product of an efficient and strong body. Fix all the deficiencies in your movements habits, eat raw and green, and you’ll be performing at your best for pushing your limits in training. The lean machine look will pop out sooner than you’re expecting!

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MORE ARTICLES FROM THIS CATEGORY . . . 

4. Massage!

There are many different techniques to relax your body and mind. Whilst we sometimes need an elbow or hard ball to break up deep fascial adhesions, sometimes all we need is the light touch of fingertips across the surface of our skin and our brains will release our subconscious muscular tension. Try a few techniques to see what helps you best.

 

5. Tame your speed

Only do something fast or heavy if you can do it perfectly whilst doing it slowly. In order to build good habits practice your movements slowly and in a controlled manner. Remember once you go fast or heavy it’s easy to make compensations for poor foundations which will inevitably lead to injury. With solid foundations you’ll be prepared for endurance and agility when it matters.

 

6. Wear foot shaped shoes!

You’re shoes are probably killing your feet and movement. The excessive padding, distorted arch, and squashed toe shape of most shoes continuously contributes to the mis-shaping of our feet and the weakening of all the muscles that support our ankles, control our arch, and aid our balance. For most people, flat and thin shoes that protect our soles but don't influence our how we stand and walk are the best choice and will pay dividends to our knee, hip and ankle health. 

 

7. Consistency is Key

20 minutes per day is better than 2 hours twice a week. The consistency and continuity of your training schedule will bring more quality results than a difficult or longer session less often. Practicing new movements/exercises or working on your mobility daily will instill good habits and create a solid foundation.

 

8. Posture

Whilst posture isn’t necessarily as simple as standing or sitting up tall and elegantly it’s a good start. Find ways of becoming aware of how much you are slouching - analyse people passing in the street, look across at your colleagues etc etc… if you’re constantly noticing others then you’ll start becoming aware of yourself too. To take this one step further once you’re standing or sitting tall start controlling your breathing - breathing deep into your diaphragm whilst lifting your ribcage up and outwards (forwards) will also combine and strengthen the important connection and influence of posture on your breathing and vice versa.

 

 

9. Lift up your smartphone!

In addition to relieving your neck and shoulders from the strain of holding your head in a forwards position for extended periods of time, you’ll de-stress and see new sights every single day if your are looking where you are going. If you must hold your phone while you’re walking places then lift it up to face level so you can still maintain a healthy posture.

 

10. Function before Fashion

If you’re motivation for training is about the way you look then press pause and take a look at the way you eat. To change your appearance (and improve your overall health) your diet should be all in and 100% strict. All you need to do is take a look at the friends that allow themselves cheat days or even worse treat products. It takes approximately 3 months to build good habits and over a year for them to become a part of your lifestyle. Only once you have maintained your healthy routine for a year after you have reached your goal weight/desired look then you should even consider allowing a treat here or there.

 

 

Have a specific issue that you'd like some guidance on, or a request for a blog topic? Let us Know! > > >

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GET the latest from isractive 

Hybrid online and real time personal training tel aviv

TOP 10 TIPS FOR LOOKING AFTER YOUR PHYSICAL HEALTH

Isractive Personal Trainer health check

This is a mockup. Publish to view how it will appear live.

Keeping healthy and in shape doesn't (and shouldn't) have to be about killing yourself mentally or physically. Here is some genuine sound advice right from the heart of Isractive - our top ten for living a healthy life and moving well...

 

1. Don’t get stuck!

Allocate 10 minutes each day to run through a basic routine of full body mobility movements/stretches. Ensure that through the years you don’t lose your range of motion in each joints and you’ll enjoy joint health and longevity of movement.

 

  

2. Walk!

Who said exercise has to be intense all the time? Spend as much time on your feet each day as you do sitting. Walk around the office, walk your commute, and even a bit of housework is enough to balance out your sedentary time.

 

3. Want a smoking hot body?

No problem, but let it be as a healthy bi-product of an efficient and strong body. Fix all the deficiencies in your movements habits, eat raw and green, and you’ll be performing at your best for pushing your limits in training. The lean machine look will pop out sooner than you’re expecting!

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TRAINING LOCATIONS

Isractive is based in the 'Old North" of Tel Aviv. Private training sessions usually take place at Kolnoa Peer Fitness Club, occasionally in private workout facilities, and when appropriate out in the field (park). Remote, "virtual" or video sessions are also available.

For accurate group session and run club locations refer to the published timetable and booking app. 

Phone:  +972 (0) 54 295 1511

eMail:     info@isractive.net