Great exercises for burning calories

For those of us concerned that the festive season may encourage those few extra pounds to creep on, or if just looking for the quickest way to see results in a weight loss programme, calorie-burning exercise is the best method. Different regimes have their plus' and minus', so it's all about choosing the right one for you.

Boxing

Boxing not only improves muscle tone, but also promotes weight loss, strength, flexibility, and co-ordination. In recent years it has become increasingly popular for ladies, as well as for men. A popular misconception is that boxing bulks up the arms, but that is only true if it is the desired effect.

• Benefits - Improved muscle tone of thighs, bottom, and quadriceps, and also a more interesting way of getting fit for those who easily bore of treadmills.

• Disadvantages – Care should be taken if you have weak wrists, although this can be worked on and improved through learning the correct technique with a qualified trainer.

Weight training

Weight training is a more effective fat burner when heavier weights are lifted for shorter periods, instead of longer sessions with light weights. Compound exercises such as the chest press, deadlifts, and squats are particularly efficient calorie burners with the added plus of increased core strength.

• Benefits - Improves joint integrity which makes other types of exercise easier and less prone to injury.

• Disadvantages – To avoid injury, carefully heed your personal trainer's advice on how to lift and lower the weights correctly, and how much you should be training with.

Circuit training

A circuit is a variety of strength and cardio exercises repeated in a cycle with little or no rest in between them. Great for stamina, versatility, all over fitness level, and by incorporating more strength than cardio, will increase the fat-burning quota.

• Benefits - Great for those with a low boredom threshold, as you don't have time to stop and think. Routines can easily be adjusted to accommodate all levels of existing fitness.

• Disadvantages - As many different exercises are involved, a clear run at all the necessary equipment or space is required.

High Intensity Interval Training

Or HITT for short, is designed to burn calories and shed fat in a lesser time frame than original cardio training programmes. Utilising either cycling, running, brisk walking, the rowing machine, or the cross-trainer, it involves periods of intensely high-paced exercise alternated with short recovery breaks of no or low-paced activity.

• Benefits - Results will be achieved quickly.

• Disadvantages - It is tough and demanding, so a good all-round fitness level is required to take on such a routine.

Always obtain advice from a professional with regards to whether an activity is suitable for you and your existing fitness level. Also have them recommend dietary requirements to supplement and sustain your health and performance. Personal training in Perth will be able to cater a programme that is suited for your health level and to achieve the goals you desire. Speak to a local instructor at Lords who will be able to help you out with a personal training programme.

Important note: Do not enter into any exercise programme, especially a high impact or cardio-vascular routine, without first having a health check by a qualified personal trainer or your GP. If experiencing shortness of breath, dizziness, or chest pain while exercising, you must stop, rest, call for assistance, regulate your breathing, and discontinue the programme until medically deemed fit.

Questions you should ask your dentist prior to an implant

For those who have experienced tooth loss through accident or injury, or who are undergoing a course of cosmetic dentistry, then tooth implants are a remarkable treatment for replacing missing teeth. Dental implants by their very appearance, feel, and how they function, are just about the closest thing you can get to having your real teeth back but it does involve a surgical procedure. As with all surgery, there are a number of questions you need to ask prior to making the decision first of all to go ahead with it, and also to be certain of choosing the right dentist and dental surgeon.

Comprehensive examination

First of all does your implant dentist offer a full and comprehensive examination before diagnosis and treatment? Also how often have they carried out this particular surgical treatment and what are their success rates over the past five years. This is because both implant treatment and technologies have moved on apace so you need to ensure what is their current expertise and whether they are using up-to-date procedures and equipment. You can ask if they have 3D x-ray imaging and the latest computer technology, because this ensures that they can make sure there is sufficient bone in the jaw to hold an implant, as well as place it in the correct location.

The use of stents or guides

When making sure the implant is placed in the right position, ask if they use a stent or guides, because surgical stents allow the implant to be placed in the best prosthetic position. Then when the crown of the tooth is added, it is not in the incorrect place, and this is important because there are usually two professionals involved in this treatment; the surgeon fixing the implant and the dentist carrying out the restoration of the tooth by adding the crown.

Number of surgeries needed

You should also know in advance how many surgeries you will need and what type of sedation is available, as IV-conscious or oral sedation may be more suitable and comfortable for you, so ask if this is available as well. If the dental surgeon has current testimonies and before and after pictures of their work, ask to see them so that you can judge the quality of their work. If they bring someone else in to do the restoration work then you need to ask about their success rate and qualifications to ensure they are fit for purpose.

Quality of the implants

It is really important that the implants the dental surgeon uses are from reputable companies. So ask for the make and manufacturer and then do a little checking online to see if they are a company that has a proven track record. If the organisation offer update courses on the use of their products, then ask your dentist if the surgeon or professional working on your implants has undertaken updated training.

Aftercare service and support

Finally, ask about the aftercare service and support available both from the dental surgeon who undertakes the operation and from your own dentist, as well as any written information they can give prior to the operation. Once you have all the information at your fingertips you will be ready to make an informed decision about having dental implants fitted, which is definitely something to smile about!

Cottesloe Dental in Perth is one of the largest and technologically most advanced dental practices which will be able to address all your concerns and questions about dental implants.

How microdermabrasion works in rejuvenating your skin

Microdermabrasion is a treatment that is being hailed by many people as the “instantaneous face lift” and an effective but less costly and less invasive procedure than chemical peels or Botox. Perth recipients of this treatment have been keen to show off the rejuvenating effects that it has on the skin, and this is due to stimulating the body to produce new and healthy skin cells. In order to comprehend fully how the process works, it is important to have a general understanding of the different layers of the skin and how they work.

Our skin is made up of two dermal layers, the outer layer known as the epidermis and the inner layer called the dermis. The epidermis is basically a layer of dead skin cells that are on top of another layers of cells, which are busy forming and maturing. These layers protect our body from the outside world not allowing bacteria or germs to enter the body, if we have an accident and cut or graze ourselves, then the body’s natural defences come to the fore, our white blood cells deal with any bacteria and the skin cells reproduce to close up the openings by growing a new skin layer preventing loss of blood and reducing the risk of infection.

The topmost layer of the skin is home to many blemishes, wrinkles and skin imperfections and of course, dead skin cells that can block and clog up our pores causing spots and blackheads. Through gentle abrasion or mild scrubbing of this top layer using tiny micro particles or rough grains, it is possible to remove this surface layer of the skin, hence the term microdermabrasion. Using a specialised microdermabrasion tool, a trained professional can remove what is known as the stratum corneum without causing harm and damage to the skin or the delicate second layer called the dermis. The body thinks that some minor injury has occurred so reacts by producing replacement new and healthy skin cells.

This treatment is usually used on the face, the neck, hands or arms and for the first hour or so will cause mild swelling and redness to appear. The benefits of this treatment is that the surface of the skin is very much improved, and the new skin cells the body produces are smoother and healthier giving an appearance of rejuvenation. Moisturisers can then penetrate the skins surface, which was not really possible before and their active ingredients can get down to the lower layers of the skin.

The skins imperfections that were visible on the uppermost layer are likely to be removed so sun damage or fine lines can be visibly reduced or blemishes removed entirely. There are also some early studies reporting on this procedure that seem to suggest having a number of treatments cause a change in the lower layer of skin. This could lead to deeper blemishes being removed over a period of time and contribute to a younger looking complexion.

Microdermabrasion is not for everyone, as there are certain medical conditions such as dermatitis or widespread acne which make the sufferers not suitable for this form of rejuvenating treatment. If in doubt then speak with your doctor as well as a trained microdermabrasion practitioner in Perth before booking your first appointment. Otherwise, it is a very safe procedure and one that can certainly bring a youthful glow to your appearance. Speak to a qualified doctor at Liift Aesthetics to discuss the microdermabrasion procedure and how it would help make your skin look younger.