Common injuries and what to do

Muscle Strains - Athletes and people who frequently do exercises are more prone to muscle strains. This happens when a muscle or tendon that attaches it(another muscle) to a bone is stretched beyond limitation and in worst cases, torn. This is also commonly known as the pulled muscle. Activities that require the muscles to over-contract such as carrying immensely heavy objects are good ways to pull a muscle. Most of the injuries in exercises are caused by overuse. Tissues need time to heal, they are not indestructible. Good rest and proper nutrition can help prevent most injuries. When a muscle is already sore, do not push it. Rest the muscle until injury is healed. Do warm-ups and stretches before exercise.

Sprains - What you call a sprain is actually a damaged ligament. Ligaments attach bones together. Sprains are usually caused by accidents such as falling and landing in an unnatural position, but it can also be caused by overuse. It can range from an overstretched ligament, slightly torn ligament, and torn ligament. Overstretched ligaments should be rested and ice should be applied up to 48 hours prior to the time of injury to prevent swelling. Torn ligaments require medical attention such as surgery.

Contusions - Swelling and bleeding due to a blow to a certain muscle causes contusions. Contusions may impair muscle function and range of motion. Blood will clot and scar tissue will appear in the affected area. In such cases, rest the muscle, apply ice to prevent swelling, and apply light massages.

Fractures - A fracture occurs when a bone is chipped, cracked, or broken. A fracture will require immediate medical attention. The fractured area should be immobilized with a cast. Once it has healed and the cast is removed, affected area should go through rehabilitation. The area will be weakened due to isolation from use and must be reconditioned gradually.

Cramps - Muscle cramps happen when your muscle suddenly tightens and shortens causing excruciating pain. Cramps are mainly caused by overuse and dehydration. It can also be caused by low sugar levels in your blood. When cramps occur, stretch the muscle mildly, and then put it in a relaxed position. Rehydrate and rest. To prevent such occurrences, proper hydration should be attended, good stretching and warm-ups before and after exercises, proper breathing, proper nutrition, and proper conditioning.

Smoking: How It Helps Destroy Your Fit & Healthy Body

Smoking, does it really help you feel relieved of stress?

Here's the real truth about smoking. If you haven't done it you can't enjoy it. The enjoyment is not pleasure in the sense of a sensation that can easily be described to someone who has never experienced it. It is simply the feeling of topping up the nicotine that is already in your body. Be honest - the first time you smoked it smelt, tasted and felt awful. It actually still does! Your mind is just disguising the fact from you.

Here's an experiment for all the smokers or maybe even for the non-smokers who want to try it out.

Take a stick of cigarette and a piece of tissue paper or a white cloth. Light the cigarette and give it a hit without inhaling the smoke (Just leave it in your mouth). Then blow it to the tissue/cloth that you have, see the change in color? Now take another stick, light it up and give it a good draw, this time, you inhale the smoke. Blow it to another side of the tissue/cloth. See any changes? NONE! That's what you inhale to your lungs in every draw of a cigarette stick.

Basically, smoking doesn't help anyone at all in staying fit and unhealthy. It is scientifically proven that smokers have weaker lungs compared to non-smokers, meaning, will cut your normal time on the treadmill or your normal time while lapping in the pool. The greatest danger of smoking, of course is the lung cancer that it can cause to your body. However, I'd like to focus on how it is a hindrance in being able to stay fit and healthy.

It weakens your lungs. I am truly emphasizing this line because a lot of smokers out there pale in comparison to non-smokers when it comes to endurance in sports. It gives you negative resistance against lung cancer and you'll need a lot of potions to counter that attack. Kidding aside, it seriously brings your lungs down to its knees. If you think of your life expectancy plotted on a graph, your decline towards death will be much steeper than a non-smoker. But not only that, your quality of life will suffer and will not be as good as a non-smoker. The health risks of smoking are more severe the older you are, particularly when you get into your 50's.

Well, it is not always too late to quit cigarette smoking. The good news is that you don't have to wait years to see all the good effects of stopping smoking. Your health will start to improve within minutes of stopping smoking as your body rids itself of harmful toxins. Within 20 minutes of stopping smoking, your blood pressure and pulse rate return to normal. After eight hours, nicotine and carbon monoxide levels in the blood reduce by half, and your oxygen levels return to normal. Over the next few hours and days, you will see other beneficial changes, such as your lungs clearing themselves out and becoming strong again, your sense of smell and taste improving, and your breathing becoming clearer - That's if you quit smoking but if you plan to continue, this video will show you what happens if you smoke at least 400 sticks of cigarettes.