Sun Protection For Children's Delicate Skin In Summer

Sun, beach, sea and holidays - it thinks many parents alike on sunscreen and appropriate clothing. But in the spring the ultraviolet radiation is very intense, and children can get a sunburn even on the playground or at home in the garden, is sadly often overlooked. It is extremely important to protect the skin of the little ones, because it is very thin and fragile. Children's skin has the ability to regenerate itself and to protect from UV rays only teenage. Especially sunburns during childhood increase the risk of later skin cancer to develop.

Dangerous UV rays

Children's skin is much thinner and more sensitive than the skin of adults. The children's skin cells are virtually defenseless in the UV rays. The sunburn occurs, considerable damage was already added to the skin. Because this warning system works with children even more delayed than in adults.

To make matters worse, that just the little ones spend much time outdoors, where they may be exposed to high levels of sunlight. Sunburns in childhood and adolescence increase the risk of later skin cancer to get two to three times.

Properly protect children from the Sun

Unfortunately, many parents do not know that you should not only begin with the cream if it is the first time in the outdoor swimming pool or basking on the beach. Because the Sun is shining on the playground where the children, as soon as it gets warmer, with short sleeves and short pants romp is. Again, the children should be necessarily applied and wear a hat, because once damage to the skin can be difficult to get repaired. Not only that a sunburn can be very painful, it increases the risk of skin cancer in adulthood many times over.

A carefully selected product of sunscreen with a sun protection factor (SPF) between 20 and 30 offers at least for a certain time safe protection for the thin and light-sensitive children's skin.

Sun rules

So small that you can first encounter with the Sun and to the warm season healthy survive and experience, here are some valuable tips for all parents:

• Children under one year never direct sunlight exposing.
• The Sun not only apply during sunbathing, but generally 30 minutes before you and your child in the Sun.
• Particularly suitable to protect vulnerable areas like nose, ears, lower lip, shoulders, Chin, foot
• Always protect your child: with sunscreen, hat, hats, panties and high-quality sunglasses.
• Reapply sunscreen again and again, because despite water resistance goes through water, sweating and wear sun protection lost. Caution: creaming the maximum protection is not extended.
• Go ahead with good example: your children will mimic your behavior. Therefore: parents should carefully note the sunscreen rules.
• Avoid extended Sun times.
• Important: will sure protect children from sunburn. Any sunburn increases the risk of later skin cancer.

Fitness:- How To Choose The Right Activity For You?

If you want to sport in fitness room, you are spoilt for choice. Strength training, cardio, fitness in common courses, what is the right choice? Everything depends on your profile...

The indoor sport is for you?

It is not clear to enroll in a fitness room. Subscription, even if it varies from one institution to another, usually is a big expense.

In addition, sports halls have sides that can put off. The showers to take in common, the need to stay within reach of the eyes of a few dozen people, are aspects that will not appeal to everyone.

Nevertheless, for many inhabitants cities, fitness rooms remain the most practicable solution to sport. If you make part, here are some tips for choosing fitness exercises that suit you.

Gym equipment: the health benefits are there

Bodybuilding has a bad reputation: that of a sport "increase" who make fat muscles but has no impact on health. It is a mistake.

Bodybuilding has health benefits, mainly in the fight against osteoporosis. Solicit muscles strengthens indeed bones to which they relate. Increase muscle mass decreases, according to a recent study (1), the risk of diabetes type 2.

Therefore if you enjoy "pushing the cast" and have a well drawn muscles is for you a motivation to do sports, why not!

Cardio: sport for the heart

The cardio, in the jargon of sports halls, these are all exercises that increase endurance and resistance to effort.

Walking or running on a treadmill, bike or elliptical are different ways to obtain this training in a gym. It is very beneficial to the cardiovascular system - hence its name.

It is also most likely to lose weight fast: as many muscles are requested at the same time, calories are burned. Especially as the cardio practice preferably during relatively long sessions, at least half an hour.

Fitness: courses in group for motivation and variety

Last major category of exercises to do in gym: fitness collective courses. These sometimes are traditional activities (Pilates, aerobics) supervised by an instructor who makes his own lesson plan.

More often, it is of course standardized, performed in the same way in all the gyms (type Body Pump, Body Balance and assimilated).

In all cases, the benefits are the same: the practice group and music, varied exercises and the presence of an instructor, are normally the motivating factors.

Theoretically, the risk of injury is also decreased by the presence of a professional. Attention however, all instructors are not created equal! And despite their "fun" image, some of these activities are demanding. Check carefully before making your choice.

Aquatic activities: fitness in the pool and smooth

Today, most fitness activities know a declination in the pool. The oldest is probably water aerobics, but can also be the bike, or even the running treadmill in the pool... One speaks then aqua-biking and aqua jogging.

The main interest of these activities is that they are more gentle to joints. Indeed, the weight of the body is decreased by the resistance of the water. On the other hand, it increases efforts to perform the movements.

The activities of fitness in the pool together so a sustained effort and protection against injury, what makes it very interesting for people who must make the sport while sparing, as older people or overweight for example people.

Running for Beginners

You see them everywhere: jogging, running through parks, forests, meadows, and inner cities, as nothing would. Have you to see them so far just jealous? No problem, because with our starter plan you are in just two weeks. We explain the basics to equipment, running, as well as proper diet and bring your fitness every day on their toes. Sport ring must be not worried: we have thought also of sufficient breaks and relaxation in addition to running and jogging.

Day 1:- Run six times three minutes, one minute in between each walking break

Before you start with the fitness plan, you should be again checked through by the doctor. Especially if you have driven a sport long, are overweight, suffer from heart problems, strong smoking or orthopedic problems. Once the doctor gives but green light, nothing more in the way is your running career.

Day 2:- Eight times three minutes of running, in between each one minute walking break

Get out your calendar and go through the next two weeks. For every day, think about when you one good half an hour can take time to work. Whether you get up every morning early, or evening the favorite soap from drop - half an hour every day to jog should be already in it for your fitness and health.

Day 3:- Running break

Today you deserve some rest. Time to worry about the food. Do you want to lose some weight, it is not done alone with sports. A small consolation: With the movement rises automatically, the desire to eat healthier. For the duration of the training plan, eliminate sugar and extremely fat from the diet. Eat all honey instead of sugar, grain instead of white bread, fruit instead of sweets and low-calorie foods instead of hearty food. Try out a few new, easy recipes and remember how you feel always closer to the lean, healthy runners out of the Park - also thanks to healthy nutrition.

Day 4:- Six times five minutes running, in between each one minute walking break

So far were you with the old slippers on the road that you had created five years ago for the aerobics class? Time for new running shoes (jogging shoes). Consult today in the store professionally. A good running shoe must cost calmly on the 100 euro - your joints will thank you. Enjoy the good feeling to have invested in your health and fitness. Sure you can wait, go tomorrow with perfectly insulated, appropriate, send a new jogging shoes.

Day 5:- Five times six minutes two minutes walking break in between each run,

Now, your feet are perfectly equipped, but about a cock rubbed out jogging pants and a T-Shirt that you put on only to sleep? Try rather tight-fitting, breathable materials, concerning the clothing. Only if the clothes directly on the skin, it can absorb moisture and derive to the outside. Also you should not too warm attract. The first five minutes you may still shiver, then should you but warm. You are unsure, you drag over just in case a light running jacket that can quickly pull and tie around your hips.

Day 6:- Running break

Treat yourself to some relaxation today. Take advantage of the half hour, where you otherwise would have gone running for relaxation. You mix a wellness drink of fresh strawberries and buttermilk, treat yourself to a massage your claimed feet or can regenerate the muscles with a relaxing bath.

Day 7:- Four times eight minutes two minutes walking break in between each run,

You will find the optimal load most easily with a heart rate monitor. As a beginner you can dispense it confidently technical bells and whistles. A simple model in which you can set the upper and lower limits for your heart rate, is perfectly adequate. The recommended training pulse for beginners is calculated from the following formula: resting heart rate + (220 - 3/4 age - resting heart rate) x 0.6

Day 8:- Three times ten minutes three minutes walking break in between each run,

We run barefoot today perhaps at in the garden, at the beach or at home. Otherwise, our natural running style is steamed and suppressed constantly by shoes. Also running shoes often have a strong insulation and support elements which entail a completely unnatural running, relying completely on artificial support. Only recently, the manufacturer of running shoes reflect again on the human anatomy. To make himself so not completely destroy your running style, you should note a few ground rules. Set up not too extreme on the heel, but rather flat foot while jogging. Press is dynamically while running from the ground. Hips and upper body should remain stable, loosely swinging with the arms.

Day 9:- Running break

Is running alone too monotonous over time? No problem, there are many sports that can not only complement the jogging, but even optimize. When swimming, for example, mainly the upper body is required, which is rather neglected when iterating. In addition, protect the joints in the water and train the stamina yet. Cycling also offers a promising alternative. You can work on your condition as when running in here without too much strain in the knees. 45 Minutes of cycling are about fine to 30 minutes running.

Day 10:- First 15, then 12, then 13 minutes of running, in between three minutes walking break

Try a new race route today. Once driving the car into the nearest forest, run cross-country, uphill and downhill, on different floors, at forest, times on meadow, wood, asphalt or gravel roads. The change is not only good for your endurance and the natural running style, but also the training makes them more exciting. By you discover the nature in your environment, do something for your health at the same time. In this way the today's training workload easier you guaranteed, as always the same boring round around the block. If you want to lose some weight, you need to vary not only the route, but also the speed. When you insert small intermediate sprints, adapts to the body not the burden and thus burn more energy.

Day 11:- Run twice 15 minutes, between three minutes walking break

Now, take an mp3 player as a small motivation help. Groovy party music immediately lifts the mood and carries in thoughts far away from aching legs and shortness of breath. Also a thrilling play can work wonders. Because if you want to know what happens next, you must continue to run or go out again as soon as possible. Who wants to carry around any appliance, should find a running partner. The right speed easily with this by the way also find out. As long as you can entertained yet enjoyable, the pulse in the optimal range is located.

Day 12:- Running break

They have now managed a large part of the training plan. To adhere in the future to regular course units, there are a few simple tricks. Set aside the running clothes in the evening already. Who rises directly from the bed in the sneakers, can go relaxed and refreshed to work and throughout the day enjoy the good feeling to have the training already behind him. Can you am not overcome already bring a bag with workout clothes to the job and just jog back home. In addition, it can help to arrange with a friend or a running group. It is always easy to find an excuse for the training, for themselves. To leave the sport partners have greater overcoming requires. Insert five euros for each completed run into a piggy bank. At the end of the month, you yourself something for the money, for example a pair of new running shoes or a form-fitting dress.

Day 13:- run for 30 minutes at

It is so far. Today, for the first time you run 30 minutes without intermission. Thanks to the intense preparation that may be not a problem anymore. You can count himself now to those athletes, which you follow have looked admiringly two weeks ago. The entry and thus the heaviest is now done, to stop running now would be unwise. So you continue to be on the ball, you should make is equal to the next challenge. Set yourself a new training target to run about an hour at a time, or to run eight kilometers in 45 minutes. Or sign up equal to a competition. Yes not just be a marathon. Even small town runs with five or ten kilometers distances awaken ambition and help you to stay on the ball. Generally, you should increase your training workload slowly and do not overstretch. You should maintain the respite of at least a day between workouts in each case, further, to give the muscles the way to regeneration and growth.

Summer, It Has More Time For The Sports

But if we take for a champion without ever to train the rest of the year, our muscles and tendons will not appreciate!

Some tips to get back to the sport in the summer, safely.

Resume a sport in the summer: Yes, but with caution!

Time, space and a motivation to any test to find the form: it is good, but it is not everything.

In sports, it is not because we want to, we can!

To return to the sport in the summer: know the risks

Muscles, tendons and ligaments may suffer as much as in summer, the temperatures are high.

However any dehydration can have far-reaching consequences: 1% of water loss (700 g for a 70 kg adult), it is 10% less muscle capacity.

It will therefore be necessary to resume smoothly and after medical advice always once past the cap for 40 years.

Indeed, the risk of accident is greater that are totally lacking drive. That it overstates its capabilities on the pretext that 20 years earlier, we were good sports or even that one is involved in a match or we follow a group of stronger than US friends, it compels us to force.

Every year 10,000 of holidaymakers, too eager to engage in a sports activity, are the costs of such carelessness, with key, cramps, and elongation, of sprains, sprains, but also sometimes a myocardial infarction.

Do everything to avoid accidents involving sport summer

Many accidents occur at the end of meeting (due to fatigue) or in the hottest hours of the day (due to dehydration).

• The best prevention is therefore to sport at the time where the temperatures are still mild (early morning).
• We must also think about drinking choice 2-4 Sips 10-minute an orange juice cut with water by adding salt, at the rate of 1 to 2 grams per liter, because their fructose is the ally of the muscular effort of long-term, or even, a bicarbonate water as mineral water.
• Always nutritionally, small dishes rich in meats and meat are to consume in moderation because proteins produce waste that overwhelm the kidneys and promote Tendonitis.
• It is best to prefer carbohydrates (pasta, bread, rice...).

Finally, it is better to do various sports, in small doses, to avoid all focus on the same muscle group.

And above all, never use force, even to grant a pause when it feels the need: If we can't talk without mincing words, is that it is already above our capabilities.

React well incident at a meeting of sport

• If we have a muscle contracted into a ball and that hurts:

This indicates a contracture and announces that the muscle was over-committed, too long.

It is high time to stop, otherwise there is a risk of complications.

In the meantime, to relieve, can massage the leg, from ankle to the heart and stretch it to relax the muscle contracted.

• If you feel a sudden pain:

Muscle fibers are torn will (breakdown).

This happens when our activity is too long compared to our physical capabilities. As the injured Member should be landfill, there is nothing else to do but to quickly consult. The doctor prescribed more often than crutches and a dozen sessions of physiotherapy to redo work smooth muscle.

Obviously, it is more about move during the holidays since there at least for 3 weeks of treatment!

• If it twists the ankle:

An external ankle sprain, due to the distension of the ligament - the most common case - for example occurs when you put the foot in a hole.

If the pain disappears as soon as it presents the foot flat on the ground and that there is neither swelling nor blue, no need to consult. Just relax for the day.

But if the market is painful or even ankle swollen, there is more choice: if necessary, the doctor may decide, often after x-ray, a contention or a plaster for 3 or 4 weeks (when a small bone of the foot was torn).

• If you feel pain in the hours after the workout:

It's probably an inflammation of an over-committed tendon (tendonitis).

Surely even if we play tennis with a tennis racket too heavy, too tight rope or if one has a very bad technique (tendonitis of the elbow). Alternatively, if you run on a hard floor, with bad shoes: this time, it is the Achilles tendon that is affected.

The solution: put cold to ease and leave the sick tendon at rest, for at least two weeks.

• If the pain persists even months:

It is that the initial problem is not accurately captured in charge.

It may operate, especially in the case of ligamentous instability after a badly neat sprain.

A good reason to make every effort when the incident occurs!

Beach Volleyball Improves Body Fitness

Who wants to combine fitness and beach, the sport of beach volleyball is the ideal choice. The classic of the sports on the beach is originally from California and has been an Olympic sport since 1996. In no other sport can be so well technology, athletics, fitness and fun at the beach volleyball.

Thus, beach volleyball will be played no longer only on the beach. In the past few years, fields for beach volleyball have emerged in almost all major German cities. Beach bars, outdoor swimming pools and other sports facilities offer also often individual places to attract enthusiastic customers to beach volleyball. In cities, there are indoors to play even the possibilities of beach volleyball, partly also in regular tournaments such as Munich, Berlin and Hamburg.

Rules for beach volleyball

In contrast to the classic sports, volleyball is a beach volleyball team just two players. The rules largely coincide with those in the classic volleyball. To make the game fast and attractive, only the playback within a team from above may be played (battle). All other balls have to be dredged or played in the attack. The side of the field will be replaced by seven points.

The field is smaller with 16 x 8 metres, the network with 2.43 meters (for men) or 2.24 meters (for women) something low and getting around in fine sand for a lot anstrengender and more cumbersome. But Beach Volleyball will become so attractive to those who want to themselves like to overspend and at the same time enjoy Sun and beach.

Play beach volleyball makes fit

Because beach volleyball players need for the many quick acceleration in the sand and attack jumps a good level of fitness, strength and endurance. Just beginners will quickly notice that beach volleyball looks easier than it is. To strengthen the body and to prepare for beach volleyball offers targeted strength training for the thigh muscles, abdominal muscles, arm and shoulder muscles. Exercises in the sand as well as endurance training are important for this sport, to improve his performance on the field in beach volleyball also Sprint.

A beach volleyball players between 500 calories (women) and 600 calories (men) burns per hour. The sport coached many muscles, because the movements in the beach volleyball are relatively complex and fast. Even though beach volleyball is one of the sports without direct enemy contact, the sport is not entirely harmless. Most injuries can be himself is prevent at Beach Volleyball warm up, targeted training and especially by learning the proper techniques of the game. However, there are some risks.

Injuries in beach volleyball

As well as in the classic volleyball fingers due to permanent blocking, flatbeds, and sometimes very high ball speed include the parts of the body that are most vulnerable. Sprains, tendon tears, and breaks are not on the agenda, but can happen. Proper stretching and proper warmup of the fingers and hands before the beach volleyball games, reduces the risk of such injuries. A finger is slightly damaged, help and medical tape to bandage your finger or the joint. If you can still play, should be clarified with a doctor.

Thanks to the soft, Sandy playing field, knee and ankle joints and the spine are not quite as claimed in the Hall. Nevertheless lurk even in the beach volleyball dangers such as Ligamental or meniscus damage. Thorough warming up is also the best interest in this sport.

Basic training important

Despite the heavy use of the shoulder joints, acute injury of shoulder beach volleyball are rare. Chronic pain are more common on the other hand, if the trunk and shoulder muscles not sufficiently trained and is heated. Value should be placed on a consistent workout of these muscles in this sport. Because here the wind and therefore not properly taken balls can be quite painful if the momentum can not be braked.

For the spine, an unfavorable sport is rather depending on fitness and claim of the player's beach volleyball. The many jumps, turns and bending back when the attack hit can also acute and chronic injuries cause if untrained is played. Especially the Bandschiebe is affected. But warming up and strength training can be also here preventive to strengthen the back muscles.

Protection against Sun in the beach volleyball

Not only the pain caused directly by the sport and problems are to be observed. For a sport such as beach volleyball, which is operated in the open air, everyone should prepare themselves accordingly: who plays at Sun and high temperatures of beach volleyball, which should the danger of UV radiation on the skin not neglect.

As in all other outdoor sports applies also here: as high sun protection factor (SPF) sunscreen use for skin, wear light-colored clothes, sunglasses and hats and spend the game breaks in the shade. It is also important, to have enough liquid, the best unsweetened beverages or water, because you lose much more fluid than in indoor sports at high temperatures and physical activity.

By the way, you need not necessarily for the beginning of a sandy seabed. For beginners in the beach volleyball, it is quite advisable once in a park to practice the basic techniques such as platforms and excavators and then go onto the sand. Because the correct playing technique decreases the risk of injury and step by step you become accustomed to the new sport.

THE MERE FACT OF MOVE REPRESENTS A POWERFUL FACTOR ANTI CANCER

Physical activity is effective on the deterrence of cancers, collectively occupies a key place in dealing cancers.

But what type of activity practice, at what intensity and how often?

Physical or sports activity?

In terms of prevention and anti-cancer treatment, it is important to differentiate physical activity and sport. It is especially the first to aim, the second being a subset of physical activity, specialized and organized.

Physical activity corresponds to all movements of the body that is produced in the context of everyday life and that induce an energy expenditure, as opposed to physical inactivity.

Thus, in the case of cancer, an activity to retrieve physical abilities, regain self-confidence, improve well-being and promote social reintegration. In other words, that above all must not is stay sedentary, as spend much of his time watching TV.

Conversely, any activity is beneficial, hence the term "move" used by the national Institute of fight against cancer in its information campaigns. Because it is the sum of the movements that counts, not limited to only leisure or sporting activities.

Physical activity: significant anti-cancer benefits

A moderate or sustained intensity physical activity exerts a protective effect against certain cancers.

The most convincing scientific data refer to the colon cancer in men and women, with an average decrease of 40 to 50% of the risk of developing cancer of the colon. But they also wear on breast cancer and cancer of the endometrium in women finally.

5 hours of supported leisure activities decrease by 38% the risk of breast cancer, compared to sedentary women, and 20 to 50% the risk of recurrence of cancer.

Your placemarks to set your level of physical activity

Check at least a sum of overall physical activity of moderate intensity, for at least 30 minutes, 5 days a week.

Moderate-intensity activity, means an activity with acceleration of breathing without necessarily of sweating (brisk walking, aerobics, gardening, bicycle...), as opposed to low-intensity activities that induce No acceleration of breathing (slow market, household, DIY, petanque, billiards...).

If your activities are most high intensity (with significant breathing, heart rate acceleration) and sweating, you can aim a slightly lesser duration: at least 20 minutes, 5 days a week (walking with altitude, hiking average mountain, jogging, swimming, sports...).

5 GOLDEN RULES FOR GETTING IN SPORT

This is it. Your spouse, your doctor or your ego, was right in you...

You will finally get to sport. Find our tips for a start smoothly and without bobo.

Lace up your sneakers and go!

1. Find the sport that suits you

Fitness, health status and age influence the choice of discipline. Feel free to be guided by your GP or your physical therapist.

The ideal sport for all is swimming. Overweight people, patients suffering from back, pregnant women can... engage in this discipline without risk. If you swim at a good pace, the effort for 30 minutes of swimming is the same 30 minutes of running.

And in addition, the water cleaning your joints.

2. The sport group is more motivating!

The presence of other participants will motivate you to move you, even on days where you're a little tired (e).

Team sports are not lacking: aquagym, volley, tennis, dance... Numerous fitness classrooms also offer group activities.

You don't have to register in a club. You can simply go for a run with a group of friends in the woods or make a cycling hiking with the family. The benefits are identical and you save your portfolio.

3. You resume the sport? Go at your own pace

No need to run like crazy for a time from the first session.

In sports halls, graduates in physical education and physiotherapy can develop you a customized program.

Important to gradually increase the duration and intensity of effort is to.

The world Organization of health (who) recommends two and a half hours of physical activity supported by week.

4 Recovery of sport: avoid the bobos

The majority of the sports injuries are linked to inadequate equipment.

Always opt for shoes adapted to your discipline and the right size. If your sport requires protection, do not skimp on ways and means. Otherwise, you will be quickly on the bench... or on a stretcher.

You have moved, it's fine. But no question of fall down you in the Chair immediately. A good ten minutes stretching session is needed. Everything: buttocks, shoulders, legs and back etc...

This session of stretching will avoid you many aches the next day morning.

5. After the sport, hydrated!

Your body is composed of 60% water. Now, when you play sports, you very quickly eliminate this precious capital.

It is therefore important to regularly drink water. Before, during and after the effort in small SIPs.

Never wait for thirst, otherwise the dehydration watching you.

Symptoms? You are hot and your performance decreases. And you are not immune from a muscle injury.

Then, to yours!