Health Fitness Beauty -all in one

pimples or blemishes?? - An effective answer!!!

Very few of us can boast of having the blemish-free, peaches 'n' cream complexion that Cosmo models sport. However, just because you don't have perfect skin doesn't mean you can't help your skin look the best it can! A popular and effective answer to common dermatology woes such as pimples or blemishes is the face pack or face mask.
What is a face pack?
A face pack is a combination of several natural or artificial ingredients targeted at improving skin texture, colour or remedying a specific skin problem such as blemishes, pigmentation, acne, wrinkles, oiliness, dryness, etc, and conditioning the skin.
These active ingredients are blended into an application base or vehicle that stays in contact with the skin for a sufficient time period and is then washed off. Face packs are available as ready-to-use blends or can be prepared fresh at home using a few simple ingredients from your kitchen.
A new trend is to add multivitamin tablets or granules to your face packs. There is no scientific proof of how it boosts the efficiency of your mask, but many people swear by it.
Choosing the right mask
Before you use a face pack, you need to identify your skin type. Is your skin oily, dry, blemish-prone or balanced? Do you want to make your skin lighter, get a glow, avoid wrinkles, treat acne or get rid of a tan? Depending on your specific needs, select a mask and use it one to three times a week.

Remember, your face pack should never contain any ingredient to which you are allergic (for eg eggs or strawberries). To check if the mask agrees with your skin, apply a little to a small patch of skin and leave it on for a few minutes. If it causes burning or itching, you are probably allergic to one or more of the ingredients, so wash it off immediately. Consult a dermatologist if the irritation persists.

How to use a face pack?

Tie your hair back with a headband and rinse your face with warm water. Massage your face lightly to improve circulation and steam it for a couple of minutes to open the pores. Steaming helps improve the absorption of active ingredients in the mask by the skin.

Following steaming, gently dry your face and apply the freshly prepared mask using a pack brush or your fingertips with smooth upward and outward strokes, ie, from the center of the face outward. Place cucumber slices on your eyes and relax as you allow the pack to dry (10-15 minutes).

Once dry, rinse your face with warm water to remove the pack. If you are using a peel-off facial, peel off the dried pack in chips. In the case of an exfoliating mask, you will need to scrub the pack off vigorously to remove dead, dry skin. Once you have removed the pack, follow it up with a toner and some moisturiser.

Face packs for oily skin
This article deals with face packs specially designed for oily complexions. These packs help absorb the excess oil, while cleansing and nourishing your skin.

1. Fuller's Earth mask
Take two teaspoons of Fuller's Earth (multani mitti) and add four to five spoons of rose water to make a paste. This is commonly known as a 'mud pack', and is used to cleanse and tone the skin while soaking up excess oil from the face. You can also add a vitamin E capsule (gel) to the pack if desired.

2. Citrus blast
Take a quarter cup of orange juice, a teaspoon of lemon juice, some grated orange rind and a crushed tablet of vitamin C. Blend the ingredients together with a couple of teaspoons of ground oatmeal or 'besan' and apply evenly.

3. Cucumber cooler
Extract the juice of half a cucumber and add in a few mint leaves. Blend with a few drops of limejuice, a teaspoon of milk powder and a little egg white* (optional). Chill the mixture in the refrigerator before applying. This pack also helps whiten the skin apart from optimising its oil balance.

4. Yeast and yogurt froth up
Blend a teaspoon of Baker's yeast with fresh yogurt and a little sugar till it gets frothy. Apply the pack about 10 minutes before a bath for best results.

5. Summer fruit cocktail
Blend a cube each of fresh ripe papaya, pineapple, cucumber and strawberry with a little egg white* (optional) or besan (chickpea flour). The fruits contain alpha hydroxy acids and enzymes that help peel off dull, dead skin and reveal a clearer complexion.

*Kaolin, a type of clay (which is an ingredient of calamine lotions and is available at pharmacies), may be used instead of egg whites if you're vegetarian.

Maximum Heart Rate (MHR)
You will need to know your MHR to ensure you are working out at the right pace. Your maximum heart rate is determined by your genetic make-up, gender, and age. The rule-of-thumb formulas work for many people, but the only accurate method is to have it clinically tested by a cardiologist or exercise physiologist by a treadmill stress test, or by an experienced coach under field conditions. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is recommended.

Basic MHR
Men = 220 - Age
Women = 226 - Age

Walking Workouts

For each workout, be sure to stop after 10 minutes and do some easy stretching. For the workouts above 70% of MHR, do a 10 minute warm-up walk at an easy pace, stretch, then speed up to the suggested rate. When the faster walking is done, slow down to an easy pace for 10 minutes and finish with stretching.

Easy Health Walk: 30 minutes daily at 50-60% of MHR. This is a purposeful but comfortable pace. Builds long-term health and well-being.

Weight Control Walk: 60-70% of MHR for 45-60 minutes daily. This is a brisk pace with noticeable breathing but you can still carry on a conversation. The longer time period at this moderate pace will burn calories and give the body time to draw on its fat stores for energy.

Distance/Endurance Walk: 65-80% of MHR for 5-10 miles. Once per week. Builds endurance. If you are planning to participate in a 5K or 10K race, your distance walk should exceed the race distance by a mile or two. Joining in a local non-competitive 10K volkssport walk is a perfect way to include this workout.

Aerobic Walk: 70-80% of MHR for 20-60 minutes, every other day. On the days in between, do the easy health walk or weight control walk. This is quick walking with very noticeable breathing, but not out of breath. Improves aerobic fitness.

Athletic Performance Walk (Threshold): 80-92% of MHR for no more than 50 minutes. Once to three times per week, always with an easier or rest day in between. See the suggested walking week below for some formats for these walks. This is very fast walking with heavy breathing and you may have to adopt racewalk technique or jog to attain this heart rate.

Economy Workouts: Short bouts of walking as fast as you can for 30 seconds, slow for 2 minutes, repeat 8-12 times. For racewalkers, this builds speed ability and technique. Once per week.

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Walking Workout Weekly Schedule

This weekly suggested schedule, taken from Dave McGovern's racewalk clinic and articles, is for every kind of walker, including fitness walkers and racewalkers. You can mix and match the workouts below. The week should include one day of Economy workouts to build speed, two days of Threshold workouts to build aerobic performance, and one day of long distance. In between each of these workouts should be a rest day or a day of easy walking.

The key to these workouts is not to exceed your lactate threshold - working out so hard and long that your body builds up lactic acid in the muscles. This occurs when you workout at 90% or more of your maximum heart rate for more than 50 minutes. By knowing your Maximum Heart Rate and using a heart rate monitor, you can ensure that you are working out at the right pace for the various workouts.

Monday: Rest day. No walking of significant distance or intensity.

Tuesday: Economy Workout. Warm up for 10 minutes at an easy pace. Then walk as fast as you can for 30 seconds or 200 meters (two city blocks in most cities). After 30 seconds, drop down to an easy pace for 2 minutes. Repeat the 30 seconds speed/2 minutes rest 8-12 times. Cool down with a 10 minute easy pace walk.

Wednesday: Recovery. Easy 3 mile walk at 65-70% of your max heart rate. This is a pace at which you can easily maintain a conversation but are breathing harder than at rest.

Thursday: Threshold Workout #1 - Speed. 10 minute warm up at easy walking pace. Walk fast for 8 minutes or 1 kilometer at 85-92% of your max heart rate. Then slow down to an easy pace for 2 minutes. Repeat this for 3-4 repetitions. Cool down for 10 minutes at an easy pace. The threshold pace is strenuous, but one you could maintain throughout a 10 kilometer/6 mile race. You will be breathing very hard and able to speak only in short phrases.

Friday: Recovery. Easy 3 mile walk at 65-70% of your max heart rate.

Saturday: Threshold Workout #2: Steady state or tempo workout. Warm up for 10 minutes at an easy pace. Walk 20-30 minutes at 85% of your max heart rate then cool down with 10 minutes easy pace.

Sunday: Distance Workout. 8-12 kilometers (5-7 miles) at 70-75% of your max heart rate. This is a conversational pace.

This variety of workouts will ensure you get slow fat-burning workouts, aerobic carbo-burning workouts that also build and feed your muscles, and avoid overtraining and anaerobic workouts.

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The essentials of a good fitness goal are:

Realistic:
The goal should be challenging, but realistically achievable. Don't set you sights too low, but also don't set yourself up for failure.
Measurable:
Your goal should be stated in a way that can be measured. How many miles a week? How many pounds or inches to lose? What 10K distance time? Finishing a marathon by what date?
Dated:
Set dates by which you will attain the goal and intermediate goals along the way.
Written down:
Your goal should be made concrete so you can review it.
Track your progress:
Keep your goal in sight and see what steps you are making towards attaining it.
Celebrate success: Along the way when you reach new milestones, it is time to celebrate. And when you achieve your overall goals, don't hold back - reward yourself

INSTRUCTIONS

ALWAYS SWITCH OFF MAINS AFTER WORK OUT.

NORMAL MINIMUM SPEED FOR TREADMILL SHOULD BE 5 KMS./HR.

ALWAYS STEP ON THE BELT, WHEN IT IS MOVED.

PERIODICALLY THE DUST BETWEEN THE BELT & THE BOARD SHOULD BE CLEARED WITH SOFT CLOTH.

IN CASE OF VERY LOW VOLTAGE DON’T USE THE TREADMILL.

USE THE TREADMILL ONLY THE SPORTS SHOES.

IN CASE OF ANY PROBLEM, IF YOU ARE FOLLOWING ABOVE INSTRUCTIONS, PLEASE CALL THE UNDERSIGN.

CALORIE CHART

Sr.No	Item	Unit	Calories
01	Milk(Cow)	240 ml.	166
02	Sugar	25gms	100
03	Ghee	25gms	125
04	Chapati	25gms	80
05	Rice	25gms	120
06	Bread(1 Slice)	25gms	32
07	Green Leafy(Vegetables)	125gms	48
08	Potatoes	50gms	48
09	Orange	100gms	76
10	Banana/Chikoo/Mango	100gms	120
11	Mutton	100gms	113
12	Chicken	100gms	107
13	Fish	100gms	265
14	Pastry	Small Piece	265
15	Burfi	10gms	74
16	Beer	1 glass	122
17	Whisky	30 ml.	91
18	Cola	1 bottle	84
19	Ice cream	1 small cup	217

Energy Expenditure Chart

Sr. No	Activity	Calories
01	Sleeping	65
02	Standing	105
03	Walking	200
04	Badminton	270
05	Active exercise	290
06	Golf	333
07	Tennis	450
08	Cycling	450
09	Swimming	500
10	Jogging	590
11	Hockey	540
12	Football	540
13	Running	570
14	Severe exercise	600
15	Rowing-cum cycling	600
16	Squash	630
17	Stepping	1100

Height Weight Chart

Sr. No	Height (feet)	STANDARD WEIGHT(Kgs)
		MEN	WOMEN
1	5.2	56.3 to 60.3	53.1 to 56.7
2	5.3	57.6 to 61.7	54.4 to 58.11
3	5.4	58.9 to 63.5	56.3 to 59.9
4	5.5	60.8 to 65.3	57.6 to 61.2
5	5.6	62.8 to 65.3	58.9 to 63.5
6	5.7	64.0 to 68.5	60.8 to 65.3
7	5.8	65.8 to 70.3	62.2 to 66.7
8	5.9	67.6 to 72.6	64.0 to 68.5
9	5.10	69.4 to 74.4	65.8 to 70.3
10	5.11	71.2 to 76.2	67.1 to 71.7
11	6.0	73.0 to 78.5	68.5 to 73.9

DO’S/DON’T FOR USING GYM EQUIPMENT

Keep your stomach empty half an hour before your exercise.

Warm up before starting weight training.

Starting exercise is also helpful in the development of the muscle.

Wear supporter while exercise.

Wear waist belt during heavy weight training and during squatting.

Under weight people should sip sweet water while exercising.

Do wear proper sports shoe while jogging.

Wear loose(stretchable) dresses during exercise.

Beginner should consult trainer before exercise.

Should not take any addictive substance while exercising.

Dizziness, vomiting, sensation, if occurs during exercise discontinue immediately, take proper rest.

You can drink/sip water during exercise.

Do not give rest more than two minutes between two sets.

Do not eat heavy food immediately after exercise.