People decide to get a nose job, or rhinoplasty, to change the shape or appearance of their noses. The procedure often is done to restore balance to a face, get an unsightly bump removed or to repair obstructed airways. The cosmetic procedure is considered major surgery and requires at least 10 days of rest and care not to upset the delicate work. There are a number of exercises that must be avoided for various time periods after a nose job.
Walking is allowed the day after surgery. Many physicians encourage mild walking, as much as patients can tolerate, to prevent any blood clots from forming after a surgical procedure. Running, jogging and any other aerobic activity is prohibited for the first week. Light aerobics should be added to the schedule slowly at first. In addition to safeguarding the stitches and allowing the bones to heal properly, breathing will be obstructed for at least two to three weeks because of the swelling in the nose, making intense exercise more difficult to sustain.
Any exercises that require bending over should be avoided for the first week. That includes touching toes, crunches and lifting. For at least a week following the surgery, the patient should not lift anything heavier than 10 lbs., including small children. The pressure from lifting and bending can cause the stitches to pop and slow the healing process. Sexual activities should be limited and not include any aerobic moves either. It may be better for patients to sleep alone for the first week following surgery to avoid any accidental bumps by flailing partners in the night.
It takes about six weeks for the nasal bones to heal following rhinoplasty. After the first week, patients may resume moderate activities and should let their bodies direct the intensity and duration of the exercise. As a rule however, strenuous sports and exercising should be avoided for the duration of the healing process. Any sport where contact is a possibility is not recommended for five to six months so as not to cause any problems with the weakened nose area. Swimming may be enjoyed after about six weeks. Patients should refrain from sports and activities in bright sunlight as any kind of sunburn can impede the healing process and cause additional swelling. Sunblock should be applied any time the patient is in the sun.
Back pain is common and usually gets better. Assuming that your pain will get better is a reasonable first assumption, but occasionally back pain has a more malignant course.
If the pain is arising from an underlying condition like cancer, infection or a serious fracture of the bone, the pain can worsen. This fear has prompted emergency room physicians to perform too many tests. Rather than benefit the population of back pain sufferers, these tests have lead to unnecessary treatments, morbidities from the treatments and unnecessary fears.
At times back pain represents a process that not only causes pain, but also compromises the neurologic structures that traverse within the spinal canal. If this process is progressive or results in instability of the spine, it can result in neurologic dysfunction. As a patient, you can look for pain, numbness or weakness of your legs. You should also pay attention to your bowel/bladder function. If the legs are involved, the symptoms can be followed subjectively or the weakness can be monitored by doing a single-leg squat on each side, walking on the heels and walking on the toes. If there is a weakness in any of these maneuvers or a change in bowel/bladder function, it is reasonable to consult your doctor.
A small percentage of back pain progresses to chronic back pain. As a patient, you can¡¯t always help the way you are, but you can be responsible for what you do. Although returning to activities too early can be a problem for a few, the more significant problem is waiting too long. You would think that taking extra time to recover ¡°more fully¡± would result in a better outcome, but more often than not, it is the exact opposite.
Through a phenomenon called the chameleon effect, patients sometimes take on the characteristics that their syndrome suggests. This reflects the brain-body connection and the capacity of the brain to influence the body and the body to influence the brain. Once a patient thinks of himself as a back pain patient, he begins to act like a back pain patient. This may entail avoiding physical activities, withdrawing, taking days off of work, etc. These behaviors lead to weaker back muscles and de-conditioning of the back and, in turn, more back pain. The brain affects the body and the body then reinforces what the brain is worried about. Again, the best way to avoid this is to return to activities and to think about back pain as part of life rather than an underlying injury.
Traditionally, football fields used a variety of turfgrasses to maintain a playing surface. With the invention of artificial turf, which is a man-made product, natural grasses were replaced on many athletic fields including football fields. Artificial turf eliminated grass maintenance and upkeep. It allows many games to be played regardless of weather or conditions. A few different types of artificial turfs are currently used on football fields.
Research continues on natural turfgrasses, seeking varieties that provide a tough playing surface that can stand up to the rigors of football and other field sports. In general, Kentucky bluegrass, perennial ryegrass, tall fescue, Bermudagrass, zoysiagrass or a combination of varieties are used for football fields. While natural grass requires significant resources in manpower, water, fertilizer and pest control, it remains a viable choice in fields ranging from recreational to professional sports, including National Football League stadiums.
AstroTurf was the original artificial turf surface that was invented in 1966, according to “USA Today.” AstroTurf surfaces were very hard with very little padding and no flexibility to the surface. According to “USA Today,” although AstroTurf was once used in many NFL, professional and college stadiums, as of 2009 the original product is no longer used in US professional sports arenas.
Field turf is one of the newer artificial turf surfaces which is made to mimic natural grass. According to “USA Today,” as of 2008, field turf was dominating the turf market with over 1,900 fields and 10 NFL football fields using the product. Field turf is made with polyethylene blades that range up to 3/4 inch tall and a mix of crushed tires, or crumb rubber, to soften the surface. Underneath the field, field turf uses a base of crushed stones and drainage pipes.
AstroPlay is a surface that is made by the makers of AstroTurf. The surface of AstroPlay is very similar to field turf except AstroPlay uses only a rubber base instead of crushed sand and rock. The manufacturer’s website notes that AstroPlay uses polyethylene blades with a rubber and nylon root zone. In addition to the improved surface, the turf can be imbedded with antimicrobial technology. AstroPlay is used in a variety of field sports stadiums around the world, including professional soccer and NFL football fields.
SprinTurf is an artificial turf manufacturer in Pennsylvania that makes a variety of artificial surfaces. According to the company website, SprinTurf offers five kinds of synthetic blade systems and six options for infilling the field, such as rubber or sand. The company’s fields are used by numerous high school and college football teams across the country.
Matrix Turf is an artificial turf manufactured in Austin, Texas. This turf is used in the NFL Dallas Cowboys’ stadium and was installed in New Orleans’ Ernest N. Morial Convention Center for Superbowl XLVII’s 2013 NFL Experience event. According to the manufacturer’s website, the artificial blades of Matrix Turf are made in several lengths and shapes and installed with a silica pea gravel base designed to help cushioning and shock absorption.
Many sports are similar, branching off from a common source. Although soccer and field hockey do not appear to have developed from the same root, there are more than a few commonalities between the two. Both have the same objective — to outscore the opposing team — and fundamental similarities in field and team structure, although the equipment and playing time in each game differs.
The field in each sport is often referred to as the “pitch.” A field hockey field is 100 by 55 or 60 yards, while soccer fields must be at least 100 by 50 yards, but can reach a maximum of 130 by 100 yards. Both sports have two goals, one at each end of the field, but field hockey goals are smaller in comparison. A half-circle marks the ground in front of a field hockey goal. Soccer goals are surrounded by rectangles, the six and 18 yard boxes, respectively. Soccer and field hockey fields are marked with a 50 yard or half line; field hockey also marks the field 25 yards from each end line.
In each sport you will find 11 players on a side — 10 field players and a goalie or goalkeeper. Soccer and field hockey are fluid sports in which players run over all areas of the field to score and defend against goals. Defense and offense-specific players exist in both sports, as do players in the middle, or midfielders. Although technically able to roam anywhere on the field, defenders or fullbacks mainly play defense while offensive players or forwards look to score. Goalies typically stay around the goal. However, in soccer the goalie can use his hands anywhere in the 18-yard box, but he must use his feet if he goes outside that area.
Compared to soccer, field hockey requires more equipment. Each player carries a stick with a flat and rounded side; players can only touch the ball with the flat side. Field hockey balls are small and hard, consisting of solid plastic. Field players are required to wear mouth guards and shin guards for protection, while goalies must wear goalie pads that include shin and chest protectors, facemask, throat protector and other optional padding. In soccer, everyone on the field, including the goalkeeper, must wear shin guards. Goalies also wear gloves and long sleeve jerseys with minimal padding on the arms. Soccer balls are larger and filled with air.
Soccer and field hockey are divided into two halves of play — professional soccer halves last 45 minutes while professional field hockey halves are 35 minutes. If the score is tied at the end of regular play, soccer and field hockey teams get two additional periods in which to score. In field hockey, the number of players on the field is reduced and the first team to score wins. In soccer, the number of players remains the same, and you typically play out all the time allowed. If the score remains tied in either sport, the game moves into “penalty” play in which each team selects five players to shoot — in a one vs. one opportunity — on the goalie.
For youth football players, the added strength and endurance that comes with training can not only improve on-field performance, but can also reduce their chances of getting injured. It’s important to note the difference between strength training and weight lifting for kids. Lifting too heavy can stunt growth by negatively impacting growth plates. Perform dynamic warm-ups before strength work.
This is a plyometric exercise designed to use a young player’s natural body weight to build strength and keeps the stress level on their muscles to a minimum. This will help them get up out of a “down” position faster and improve driving strength when involved in a tackle. In an open field, have players squat down as if they were going to sit on a bench, keeping their feet at shoulder width apart. Players should stop when their thighs are parallel to the ground, and hold that position until you give the sign for them to jump up and forward into the air as high and fast as they can. Have players repeat this for 50 yards.
This movement is designed to help with leg strength while running and should greatly reduce the chances of players pulling a muscle on the field. Have players in the open field lunge forward and hold the lowest position with their back knee just off the ground. You will sound a “go” command, and they will drive forward and up into the air using their front leg. Ask them to continue this for 50 yards alternating legs each time.
This exercise involves a young player’s full body weight. The movement increases back, bicep and shoulder strength. All of these muscles are used either to hold on to a ball while being tackled, or wrap up a ball carrier in an attempted tackle. Use a bar that stands higher than the player’s reach can go, spotting him by holding his waist as he pulls himself up. Palms should be facing forward, and the grip should be 3 to 6 inches wider than shoulder width apart. Have players complete two to four sets of 15 to 20 repetitions.
The dumbbell bench press is the only true weight-training exercise that’s necessary for a young player to build strength. As well as building chest, shoulder and tricep strength, the movement develops stabilizing muscles that will reduce the chance of strains and injuries on the field. Use a flat bench and two lightweight dumbbells. Stand behind the young player and spot his movements by putting one hand underneath each elbow for support. Concentrate on proper form and a slow push. Do two to four sets of 10 to 15 repetitions.
This exercise develops the core muscles of a young player. The movement improves performance in nearly every physical part of the game, increases balance during general movements and greatly reduces the chance of injury when players torque their body in any given direction. Sit on the floor with a lightweight medicine ball in your hands and have the player sit behind you with his back against your back. Twist from side to side, handing the ball to each other in quick but controlled movements. Do two to four sets of five-minute intervals.
Despite common safety concerns, it¡¯s perfectly safe for teenagers to participate in strength training. Focus should be on mastering exercise technique, form and building strength, rather than trying to put on muscle. Whether a 15-year-old will see increases in muscle depends on their body type and if they¡¯ve gone through puberty. Perform one set of eight to 12 reps of each exercise.
Teens should start out with strength training basics before moving onto more complex exercises. Begin with workouts that consist of bodyweight exercises, including squats, lunges, pushups, pullups, sit-ups and bench dips.
Derek Charlebois of TeenBodybuilding.com recommends that teens begin by working out on weight training machines. He adds that a full-body weight machine workout for teens includes leg extensions, leg curls, machine bench press, machine row, machine biceps curl, triceps press down, crunches and standing calf raises. Teens shouldn¡¯t follow a high-intensity or bulking program until they¡¯ve gone through puberty, as they fail to possess the hormones needed for muscle mass and the training can cause damage to the joints or separate growth plates. Instead, a weight-training program for teens should focus on using lighter weights with exercises being performed at a higher number of reps.
The team at University of Rochester Medical Center adds that teens may have issue fitting into weight machines properly and, in such circumstances, should use free weights. With free weights, a 15-year-old can perform squats, lunges, chest press, rows, shoulder press and overhead triceps extension. To avoid placing too much stress on joints and ligaments while a teen is still developing, teens should use light free weights so that they¡¯re able to perform 12 reps with relative ease. Teens should be supervised at all times when lifting free weights to prevent them from attempting to lift unsafe loads. A friend should act as spotter when using dumbbells.
Football is a demanding physical game for everyone who plays. However, running backs take more punishment and abuse than any other players on the field. They carry the ball, catch the ball and have to block. They are tackled by 290-pound defensive linemen and are the object of bone-rattling hits from linebackers and defensive backs. There are no plays off when you are a running back. To prepare for the position, you need to be in the best shape possible.
Running backs must go on a strength program in order to be successful. The most successful running backs don’t just absorb tackles when they run with the ball, they dish out the punishment by leading with their forearm or tackle when they know they are about to get hit. Go to the weightroom and do bench presses, curls and dead lifts in order to get stronger. Besides lifting the iron, push-ups are an outstanding way to build strength. You can do four sets of 40 push-ups everyday in addition to your work in the weightroom. Don’t ignore your lower body when you are in the weightroom. Many tacklers are going to dive at your thighs, lower legs and ankles. By working on leg press exercises on the Nautilus machine, you will be able to absorb those shots and keep on playing.
Perhaps the greatest skills a running back can bring to the game are speed and quickness. These are primarily functions of an athlete’s innate athletic ability, but both of these characteristics can be improved with workouts. To improve quickness, run the shuttle drill. Set up cones every 5 yards on the football field and place batons at the 10-, 20- and 30-yard lines. Run to the right of the first cone and to the left of the second cone. When you get to the 10-yard line, pick up the first baton and run back the same way ¡ª alternating the side of the cone your run to ¡ª and put the baton on the goal line. Run in the same manner to pick up the batons on the 20- and 30-yard lines. Do this at the start of every workout session to improve quickness. To improve speed, start off at the sideline of the football field. Sprint to the near hashmark and back to the sideline, the far hashmark and back to the sideline and then to the far sideline and back. Work on your technique, keeping your knees up and your body leaning forward.
Playing the game for a full 60 minutes tests the body’s ability to take punishment and compete. After just a few plays, an individual can start to feel fatigued from the rigors of the game. That is not a suitable option for football. Players need to have endurance so they perform as well in the fourth quarter as they do in the first. Running 2-3 miles on your own away from the practice field will help you build the endurance needed to compete over a 10-, 12- or 16-game season.
There are beautiful beaches located 100 miles or less from the city of Houston. The beaches are located along the coast of the Gulf of Mexico. It will take less than a two hour's car trip to travel to them, and you will be rewarded with surf and sand and a place to do many fun, fitness-related activities.
It could take more than a day to participate in all of the fitness-related activities the Bolivar Peninsula has to offer. The Bolivar Peninsula consists of 27 miles of beaches. Visitors to the beaches enjoy swiming, surfing, camping, bike riding, boating, fishing, crabbing and other activities. If needed, equipment for outdoor activities can be rented at local businesses. Crystal Beach, which is located on the Bolivar Peninsula, is about 97 miles from downtown Houston. In 2007, “Texas Monthly” magazine named Crystal Beach one of the 20 best beaches in the state.
Galveston, Texas, which is located about 50 miles from downtown Houston, is home to 32 miles of beaches. The Galveston beaches include East Beach, Galveston Island State Park, Palm Beach at Moody Gardens, Sea Gull Shores Beach Pocket Park 1, Sand Castle Beach Pocket Park 2, Sea Shell Beach Pocket Park 3 and Stewart Beach. East Beach is famous for outdoor concerts and festivals. Stewart Beach is popular with families, as it's equipped with a children's playground area and volleyball courts. Palm Beach at Moody Gardens is a beach resort. The resort hotel has a spa and gym area. Compared to their counterparts, Galveston Island State Park, Sea Gull Shores Beach Pocket Park 1, Sand Castle Beach Pocket Park 2 and Sea Shell Beach Pocket Park 3 are relatively low-key public beaches that have been left undisturbed. These beaches have miles of shoreline where visitors can take long, heart-healthy walks.
Jamaica Beach, a southwest suburbs of Galveston, is located about an hour and 15 minutes from Houston. The beach is free. In addition to swimming, visitors to Jamaica Beach enjoy fishing and boating. Jamaica Beach is popular for its serenity and quite surroundings. It's a low-key beach that's free of events and crowds. You will be at peace walking along the shore collecting shells and watching the horizon.
Every time a hurricane steers up in the Gulf of Mexico or before the storm approaches land, surfers head to the appropriately named Surfside Beach, Texas. According to the city's website, the area's deep waters and long jetties contribute to great surfing conditions. Surfside Beach is located about 60 miles from downtown Houston. Visitors to Surfside beach also enjoy horseback riding, fishing, boating, bike riding, kayaking and riding Jet Skis. Horses are allowed on Surfside Beach from April 1 through May 15, and from Sept. 15 to Oct. 31 on weekdays. Horses are allowed on Surfside Beach everyday starting Nov. 1 and ending March 31.
Matagorda Bay Nature Park, which is a 1,600-acre park and preserve, has 22 miles of beach. The park is located on the Matagorda Peninsula and is located about 100 miles from Houston. Visitors to Matagorda Bay Nature Park can swim at the beach or enjoy hiking, fishing, bird watching, camping or kayaking at the park facility.
Defensive players must be able to shed blocks in football. Offensive linemen try to block defensive linemen and linebackers so they can’t get to ball carriers or rush the quarterback. Similarly, defensive backs must be able to get off blocks to make tackles in the open field. The two-point punch is one highly effective way to shed blocks for all defensive positions.
Align your feet with the shoulders of the blocker. This is called the ¡°same-foot same-shoulder¡± principle, and will help you change direction while escaping a block.
Extend both arms fully when engaging a blocker. Using the hands effectively is one key to shedding blocks.
Strike the shoulders of the blocker with the hands. Your thumbs must be pointed up, and the strike is quick and powerful. The goal is to stop the momentum of the blocker and to not allow him to get his hands into your body. This is called ¡°locking out.¡±
Disengage the backside arm. For example, if the ball carrier is running to your left, disengage your right arm from the blocker.
Push the blocker across your body and out of the way using your still-engaged arm. For example, if the ball carrier is running to your left, push the would-be blocker to your right using your left arm. You also can drive your disengaged arm through the hip of the blocker and under the opposite arm of the blocker in an uppercut motion. This is called a rip move.
Focus your eyes on the blocker when he is coming in low.
Place your hands on the top of the helmet or shoulder pads of the oncoming blocker.
Thrust your feet, or hop backward. Keep your shoulders parallel to the line of scrimmage. This will give you leverage on the blocker.
Push, or ¡°stuff,¡± the blocker into the ground using your hands. Step 3 will give you extra momentum and leverage for doing so.
Disengage the blocker and flow to the ball.
Cutting out meat from your diet can be a daunting undertaking and cutting out animal products altogether even harder. I know this because I recently switched from vegetarianism to veganism for January (see my original post about Veganuary), and it’s been a difficult ¡ª yet eye-opening ¡ª change.
I used to roll my eyes when people asked, “Can you eat this?” about something that clearly didn’t have meat in it. After all, I’d been a vegetarian for 10 years and the distinction was second nature to me. But after a recent conversation with a friend in which I lamented how I couldn’t eat peanut butter because of the “butter” aspect, I now understand that things aren’t so cut-and-dried for newbie vegans.
Despite my momentary lapse of critical thinking skills (no, peanut butter doesn’t have butter in it), this month so far has really helped expand my culinary horizons. Recipe books that have been untouched on my shelves for years have been dusted off and hauled into the kitchen. And LIVESTRONG.COM has a whole library of vegan recipes that can be instantly imported to your MyPlate. Here are some suggestions to get you started (if you can’t tell by the list, I love me some avocado):
Broccoli and Sage Risotto Avocado and Cucumber Gazpacho Pan-Grilled Tofu Skewers Avocado Spread on Toast Red Quinoa Salad with Avocado
But my veganism has extended beyond the kitchen. I’ve watched (and in some cases, re-watched) food documentaries like “Forks Over Knives,” “Vegucated” and “Food, Inc.” and reminded of a lot disturbing things. Like the fact that large factory farms don’t just treat their livestock poorly, oftentimes that lack of respect for life extends to the inhumane treatment of their workers, whether that means recruiting cheap foreign labor only to have them deported by INS, or not providing safe, hygienic conditions for their workers in their slaughterhouses.
It reminded me of why I became a vegetarian in the first place. Many times, the reaction people give when I tell them I became vegetarian after reading Upton Sinclair’s “The Jungle” is to tell me that that’s not the way meat is produced in this country anymore. And they’re partly right. But also partly wrong. Yes, what would later become the FDA was established in the wake of Sinclair’s depiction of the Chicago meatpacking industry of the early 20th century, but that doesn’t mean our meat is 100 percent safe or humane today.
And while for most people, those may not be enough reasons to give up all meat and animal products, it should be enough reason to educate ourselves on where our food comes from. There’s a LOT of information out there, and it’s easy to get lost. So here are some of my favorite sites and resources that will hopefully get you going in the right direction if you’ve decided to go vegan (or are still in the decision-making process).
Readers — I¡¯ll be collecting my thoughts about my month going vegan and sharing them here on the blog, but I¡¯d love to hear about your vegan journey! Have you been a vegan for a long time or just starting? Are you vegetarian, flexitarian or just looking to cut down a little more on you animal-product consumption? Share your thoughts, stories and questions in the comments below!