World Health Organisation recognises the following types of diabetes:
• Type –1, insulin-dependent diabetes mellitus
• Type-2, non insulin-dependent diabetes mellitus
There are two other kinds of diabetes, known as gestational diabetes and secondary diabetes. There is also a special kind of diabetes in India called malnutrition related diabetes.
Type-1 Insulin-Dependant Diabetes
This is the most severe form of diabetes. It develops when the pancreas either produce too little insulin, or no insulin at all. Insulin is necessary to convert blood sugar into energy. Without the correct quantity of insulin in the blood stream, blood sugar does not get into the cells, and remains in the blood. Because of their very low metabolism, people with type-1 diabetes depend on injections of insulin to increase their metabolism. This type of diabetes is normally found in young children, and is mostly hereditary.
Type-2 Non Insulin Dependent Diabetes
This type of diabetes is also known as adult onset diabetes. Although it seldom develops before the age of 40 years, it may occur at any stage. In fact, the incidence of type-2 diabetes in adolescents in on the rise. But because the symptoms are mild, they may not be noticed and the condition could remain undetected for a long period of time, even for years.
One common factor in both type-1 and type-2 diabetes is elevated blood sugar levels. However, unlike type-1 diabetes, type-2 diabetes is not a disease of the immune system. While people with type-1 diabetes must use insulin to live, most of those with type-2 diabetes are able to control the disease and even reverse it. This is possible by a combination of appropriate diet, proper weight control and adequate exercise.
Thursday, September 17, 2009
Thursday, August 20, 2009
Working your Upper Body with Aerobics
Everyone knows that aerobics can be the most important thing in your life when it comes to fitness. Working out is something that a lot of people do, and for good reason. Doing aerobics or other types of workouts is a great way to make sure you are as healthy as you can be. However, aerobics not only helps you to be healthy, but gives you a chance to be more upbeat, and in better moods as well. Aerobics are all around good activities for you.
Sometimes, though, no matter how good an activity might be for our whole body, we want to focus on something smaller, like part of our body that we don’t’ like. It is always good to work out in a way that targets your whole body, but sometimes you might want to work on something that is really bothering you, or a point where you know you are very weak. This is where targeted aerobics comes in.
Our upper bodies are things that we know we want to work on. Our arm muscles and the other areas located above our waists are often the things that we don’t like about ourselves, and this are often what we want to change. We all need strong arms and a strong upper body, because we have to do a lot of motion during the day. That is why strengthening your upper body is so important.
When you are trying to target your upper body, repetitions are going to be the key. You want to move your body in a way that makes your muscles work. As you are running or walking, you want to have repetitions in your movements with your arms and your shoulders. These should be moved and lifted over your head, and then put back down again, but you have to be sure that you are constantly repeating this movement. This is a good place to have your jumping jacks, because each time you move your arms up and down you are going to be working those muscles.
There are also upper body swings which can be done, or bobbing and weaving, like the boxers do. Be careful though if you have a back problem, or if you have an old injury to your upper body. It is always advised to consult your family doctor first, before embarking on a training program of any sort.
Another great thing to remember is that each time you move your muscles you are making them stronger. If you want to get rid of fat on your arms, you have to move the part of your arm that you aren’t happy with. Attaching small weights to your wrists is a great way to strengthen your arms during aerobic exercise. I prefer holding very light dumbbells in my hands, while doing arm raises. (A pound in weight each is adequate.)
Sometimes, though, no matter how good an activity might be for our whole body, we want to focus on something smaller, like part of our body that we don’t’ like. It is always good to work out in a way that targets your whole body, but sometimes you might want to work on something that is really bothering you, or a point where you know you are very weak. This is where targeted aerobics comes in.
Our upper bodies are things that we know we want to work on. Our arm muscles and the other areas located above our waists are often the things that we don’t like about ourselves, and this are often what we want to change. We all need strong arms and a strong upper body, because we have to do a lot of motion during the day. That is why strengthening your upper body is so important.
When you are trying to target your upper body, repetitions are going to be the key. You want to move your body in a way that makes your muscles work. As you are running or walking, you want to have repetitions in your movements with your arms and your shoulders. These should be moved and lifted over your head, and then put back down again, but you have to be sure that you are constantly repeating this movement. This is a good place to have your jumping jacks, because each time you move your arms up and down you are going to be working those muscles.
There are also upper body swings which can be done, or bobbing and weaving, like the boxers do. Be careful though if you have a back problem, or if you have an old injury to your upper body. It is always advised to consult your family doctor first, before embarking on a training program of any sort.
Another great thing to remember is that each time you move your muscles you are making them stronger. If you want to get rid of fat on your arms, you have to move the part of your arm that you aren’t happy with. Attaching small weights to your wrists is a great way to strengthen your arms during aerobic exercise. I prefer holding very light dumbbells in my hands, while doing arm raises. (A pound in weight each is adequate.)
Wednesday, August 5, 2009
2 Most important roleplayers in training support group
Two of the most important roleplayers which have to be part of any training support are
1 your family doctor and
2 your personal fitness trainer
Why is the role of your family doctor in this regard?
Your family doctor probably knows you since infant hood. He or she is therefore familiar with your body and your health. It is therefore possible for him or her to give you the best advice regarding your training. It could be aerobics, skipping or any other suitable type of training. You must always remember that not all types of exercise suit everybody. Your doctor will take into account your physical fitness and body condition, present and past illnesses, injuries and any medication you may be using at the present moment. It is therefore always advised that you consult your family doctor before starting any training program, especially if you are 35 and older, and have a family history of heart disease , etc.
What is the role of your personal fitness trainer in this regard?
Your personal fitness trainer will monitor that you use equipment correctly for safety and for effective work outs. He or she will also be the one that will motivate you to keep on going. It is really not easy to train alone. And in some instances, such as weight training, swimming and cycling, it is best advised to train with a partner, in case something happens.
1 your family doctor and
2 your personal fitness trainer
Why is the role of your family doctor in this regard?
Your family doctor probably knows you since infant hood. He or she is therefore familiar with your body and your health. It is therefore possible for him or her to give you the best advice regarding your training. It could be aerobics, skipping or any other suitable type of training. You must always remember that not all types of exercise suit everybody. Your doctor will take into account your physical fitness and body condition, present and past illnesses, injuries and any medication you may be using at the present moment. It is therefore always advised that you consult your family doctor before starting any training program, especially if you are 35 and older, and have a family history of heart disease , etc.
What is the role of your personal fitness trainer in this regard?
Your personal fitness trainer will monitor that you use equipment correctly for safety and for effective work outs. He or she will also be the one that will motivate you to keep on going. It is really not easy to train alone. And in some instances, such as weight training, swimming and cycling, it is best advised to train with a partner, in case something happens.
Tuesday, July 14, 2009
Aerobics: Benefit with a training support system
Make your family a part of your support sytem
You would do well to make your family a part of your training support system. Even while you are at home and not doing aerobics, you and your family can jointly work to live a healthier lifestyle by not smoking, by eating healthy foods, and getting outside more often, instead of sitting on the couch every day. Why not take your whole family to the gym to try aerobics workouts? This is a great way to bond as well as do something right for your bodies together.
Lastly, look to others who are doing aerobics to round off your support system. You can work out with a partner in order to stay motivated. Find someone who likes to do aerobics as well and go to the gym at the same time or attend the same classes. This can be great motivation. You can also look to more wider workout partners by joining an aerobics class. After your class and showering, hang out with these new friends and you’ll find that living a healthy life is rewarding and easier to do that you may have first thought. When you are starting an aerobics programming having a good group of support people can truly make all the different.
You would do well to make your family a part of your training support system. Even while you are at home and not doing aerobics, you and your family can jointly work to live a healthier lifestyle by not smoking, by eating healthy foods, and getting outside more often, instead of sitting on the couch every day. Why not take your whole family to the gym to try aerobics workouts? This is a great way to bond as well as do something right for your bodies together.
Lastly, look to others who are doing aerobics to round off your support system. You can work out with a partner in order to stay motivated. Find someone who likes to do aerobics as well and go to the gym at the same time or attend the same classes. This can be great motivation. You can also look to more wider workout partners by joining an aerobics class. After your class and showering, hang out with these new friends and you’ll find that living a healthy life is rewarding and easier to do that you may have first thought. When you are starting an aerobics programming having a good group of support people can truly make all the different.
Monday, July 6, 2009
Go on in spite of weather
Hi
I have just had a warm shower. It is winter here in South Africa. It is a cold day. The temperature is about 21 degrees Celsius.
It looked like light rain. But I decided to go for my walk. I put my raincoat in my sportsbag, slung it over my shoulder, and set off. It has not started drizzling yet. Although it feels imminent.
It is a good thing because as I was about half way, there was a chilly breeze in my back. So, I could put my jacket on. It is very light weight, with a hood.
So, keep on going, and keep warm and dry.
Cheers
Until next time
Tommy
I have just had a warm shower. It is winter here in South Africa. It is a cold day. The temperature is about 21 degrees Celsius.
It looked like light rain. But I decided to go for my walk. I put my raincoat in my sportsbag, slung it over my shoulder, and set off. It has not started drizzling yet. Although it feels imminent.
It is a good thing because as I was about half way, there was a chilly breeze in my back. So, I could put my jacket on. It is very light weight, with a hood.
So, keep on going, and keep warm and dry.
Cheers
Until next time
Tommy
Tuesday, June 30, 2009
Annual check up
Hallo again
It is time for my annual check up. As a male of 50, I will have the following checked:
1)Blood sugar levels
2)Cholesterol
3)Prostate gland
The above tests are done clinically, and I will have to supply a blood sample.
My blood pressure and heart rate get checked on each visit to my GP.
It is very important to have these checks done annually. Problems can be detected. And the sooner heath problems are detected, the better the chance for picking up diseases such as cancer, and what not.
My advice to you my friend, do not skip your tests.
Greetings
Until next time.
It is time for my annual check up. As a male of 50, I will have the following checked:
1)Blood sugar levels
2)Cholesterol
3)Prostate gland
The above tests are done clinically, and I will have to supply a blood sample.
My blood pressure and heart rate get checked on each visit to my GP.
It is very important to have these checks done annually. Problems can be detected. And the sooner heath problems are detected, the better the chance for picking up diseases such as cancer, and what not.
My advice to you my friend, do not skip your tests.
Greetings
Until next time.
Saturday, June 13, 2009
Keep on going
Hallo again
I had to lay off from training, due to the flue. I resumed training again on Thursday, and look forward to my walk tomorrow.
The secret is actually that one has to keep on going. It becomes very difficult to restart once you have stopped. I hope to regain my original fitness soon. The other important point to remember is that it takes time to regain one's original fitness. Just take things in your stride, until you feel at the same level of fitness again.
I am using Garlic as well as Vitamin C tablets at the moment, to boost my immune system.
Until next time.
Greetings
Tommy
I had to lay off from training, due to the flue. I resumed training again on Thursday, and look forward to my walk tomorrow.
The secret is actually that one has to keep on going. It becomes very difficult to restart once you have stopped. I hope to regain my original fitness soon. The other important point to remember is that it takes time to regain one's original fitness. Just take things in your stride, until you feel at the same level of fitness again.
I am using Garlic as well as Vitamin C tablets at the moment, to boost my immune system.
Until next time.
Greetings
Tommy
Saturday, May 30, 2009
Diabetes: The silent pandemic?
Hi
In my community, there are very few households with senior citizens, in which one or more of those senior citizens do not suffer from diabetes type 2. And not only diabetes. It is normally accompanied by high blood pressure.
Doctors agree that it is the modern lifestyle that give rise to diabetes type 2. Furthermore, in my community, many senior citizens, when they retire from work, do not keep actively busy. They do not walk or do other exercise. I must add, the majority. There are a few who have realized that their health is also in their hands, and not that of the doctors alone. They realize that being healthy is more than popping pills or drinking medicine.
It for these reasons that I want to start a fitness club in my community. So many of my community are overweight or obese. It is claimed that being overweight or obese increases the risk to contract diabetes type 2 tremendously.
I suppose that knowledge is power, and I need to share the knowledge, with those who are ignorant. I would appreciate it if there is anyone out there who reads this post, who can guide me in starting a fitness club.
Thanks
greetings until next time.
Tommy
PS I have been hampered in my training, by a severe head cold/flu. So the last time I trained was actually last Saturday. I am looking forward to getting back into my program tomorrow morning, with a bit of power walking.
In my community, there are very few households with senior citizens, in which one or more of those senior citizens do not suffer from diabetes type 2. And not only diabetes. It is normally accompanied by high blood pressure.
Doctors agree that it is the modern lifestyle that give rise to diabetes type 2. Furthermore, in my community, many senior citizens, when they retire from work, do not keep actively busy. They do not walk or do other exercise. I must add, the majority. There are a few who have realized that their health is also in their hands, and not that of the doctors alone. They realize that being healthy is more than popping pills or drinking medicine.
It for these reasons that I want to start a fitness club in my community. So many of my community are overweight or obese. It is claimed that being overweight or obese increases the risk to contract diabetes type 2 tremendously.
I suppose that knowledge is power, and I need to share the knowledge, with those who are ignorant. I would appreciate it if there is anyone out there who reads this post, who can guide me in starting a fitness club.
Thanks
greetings until next time.
Tommy
PS I have been hampered in my training, by a severe head cold/flu. So the last time I trained was actually last Saturday. I am looking forward to getting back into my program tomorrow morning, with a bit of power walking.
Monday, May 25, 2009
5 Myths about Hypertension and High Blood Pressure
Improved detection and treatment of hypertension have played a major role in the battle against strokes and heart attacks. But harmful misconceptions about high blood pressure and its relationship to heart disease continue to abound.
• Myth no. 1 Treatment of high blood pressure is often worse than the disease. This is the most harmful of the myths. Medical staff can treat it simply and without discomfort or great expense for the majority of patients. Today’s highly effective medications can almost control blood pressure with minimal side effects.
• Myth no. 2 Mild hypertension need not be treated. If mild hypertension is left untreated, there is real danger of kidney damage and heart disease, such as an enlarged heart. The message is simple: all hypertension, no matter how mild, should be treated. Some people only need to lose weight, cut back on salt and increase their exercise. Others may require medication ranging from one pill per day to as many as 20 pills for extreme cases.
• Myth no. 3 Only tense or anxious people develop hypertension. Hypertension refers to the elevated pressure in the arteries, not to an individual’s personality. Many calm, even-tempered people have hypertension, and there are also tense, jittery types whose blood pressure is normal. However, anxiety or tension can produce a temporary rise in blood pressure.
• Myth no. 4 Older people need higher blood pressure to get enough blood to the brain and other vital organs. Studies have shown that older people with normal blood pressure live longer and have fewer strokes and heart attacks than those whose pressure is even slightly elevated. There is no proof that elevated blood pressure improves the brain function of the elderly; in fact, it can have the opposite effect, increasing the chances of strokes and mini-strokes – major causes of mental deterioration.
• Myth no. 5 High blood pressure is more common in old people. Hypertension may not be diagnosed until the age of 55 to 60 or older, but studies show that most cases develop between the ages of 35 and 45.
• Myth no. 1 Treatment of high blood pressure is often worse than the disease. This is the most harmful of the myths. Medical staff can treat it simply and without discomfort or great expense for the majority of patients. Today’s highly effective medications can almost control blood pressure with minimal side effects.
• Myth no. 2 Mild hypertension need not be treated. If mild hypertension is left untreated, there is real danger of kidney damage and heart disease, such as an enlarged heart. The message is simple: all hypertension, no matter how mild, should be treated. Some people only need to lose weight, cut back on salt and increase their exercise. Others may require medication ranging from one pill per day to as many as 20 pills for extreme cases.
• Myth no. 3 Only tense or anxious people develop hypertension. Hypertension refers to the elevated pressure in the arteries, not to an individual’s personality. Many calm, even-tempered people have hypertension, and there are also tense, jittery types whose blood pressure is normal. However, anxiety or tension can produce a temporary rise in blood pressure.
• Myth no. 4 Older people need higher blood pressure to get enough blood to the brain and other vital organs. Studies have shown that older people with normal blood pressure live longer and have fewer strokes and heart attacks than those whose pressure is even slightly elevated. There is no proof that elevated blood pressure improves the brain function of the elderly; in fact, it can have the opposite effect, increasing the chances of strokes and mini-strokes – major causes of mental deterioration.
• Myth no. 5 High blood pressure is more common in old people. Hypertension may not be diagnosed until the age of 55 to 60 or older, but studies show that most cases develop between the ages of 35 and 45.
Tuesday, May 19, 2009
Weight Loss and Your Body Mass Index(BMI)
You can easily calculate your BMI to check whether, according to your body mass, you are normal, overweight or obese. You are normal if your BMI is less than 26. You are overweight if your BMI is between 26 and 30. You are obese if your BMI is over 30.
Calculate your BMI as follows:
BMI = Body mass in kg divided by (length in metres squared). Therefore
a person with a body mass of 100 kg, and who is 1,8 m tall, has a BMI
of 100 divided by (1,8) squared = 30,864. This person borders on obesity.
For this person to have a BMI of 25, his/her body mass should be 25 x
(1,8) squared = 81 kg. The difference between 100 kg and 81 kg is 19 kg.
It would be difficult for this person to shed 19 kg just like that in
one go. It is recommended that such a person sheds 10 % of his/her present
body mass, which is 10 kg, initially. Thereafter, the final target is
the remaining 9 kg (19 kg - 10 kg lost already).
The following steps are recommended for less painful weight loss:
Calculate your BMI as shown above. (Ask your doctor or anybody else to assist you with the calculation, if needed.)
If you are overweight or obese, calculate what your mass for a BMI of 25 is supposed to be.
Calculate the difference between your current body mass and the body mass calculated in step no. 2. This indicates how many kilograms you have to shed.
As motivation, set for yourself an initial target of present body mass minus 10 %. If for example your body mass is 100 kg, you need to shed 10 kg, for a start. This will motivate you to get started and lose a chunk, which will be less daunting.
Change your diet and lifestyle. Always consult your GP before altering your diet and/or exercise problem.
About the Author:
Tommy Heugh is a Wellness Coach and a Fitness Instructor.
Visit his website at Health Fitness and Wellbeing.com
Calculate your BMI as follows:
BMI = Body mass in kg divided by (length in metres squared). Therefore
a person with a body mass of 100 kg, and who is 1,8 m tall, has a BMI
of 100 divided by (1,8) squared = 30,864. This person borders on obesity.
For this person to have a BMI of 25, his/her body mass should be 25 x
(1,8) squared = 81 kg. The difference between 100 kg and 81 kg is 19 kg.
It would be difficult for this person to shed 19 kg just like that in
one go. It is recommended that such a person sheds 10 % of his/her present
body mass, which is 10 kg, initially. Thereafter, the final target is
the remaining 9 kg (19 kg - 10 kg lost already).
The following steps are recommended for less painful weight loss:
Calculate your BMI as shown above. (Ask your doctor or anybody else to assist you with the calculation, if needed.)
If you are overweight or obese, calculate what your mass for a BMI of 25 is supposed to be.
Calculate the difference between your current body mass and the body mass calculated in step no. 2. This indicates how many kilograms you have to shed.
As motivation, set for yourself an initial target of present body mass minus 10 %. If for example your body mass is 100 kg, you need to shed 10 kg, for a start. This will motivate you to get started and lose a chunk, which will be less daunting.
Change your diet and lifestyle. Always consult your GP before altering your diet and/or exercise problem.
About the Author:
Tommy Heugh is a Wellness Coach and a Fitness Instructor.
Visit his website at Health Fitness and Wellbeing.com
Saturday, May 9, 2009
Kids need exercise
Hallo again
I have just heard on the news that there was a survey done. It was found that a lot of junk food ads are played when kids are probably watching TV as well. It is no wonder that there is an alarming increase in overweight and obesity in kids.
It was found that the USA's and Germany's kids were the most overweight and the kids from Britain and Australia the least overweight. Interesting and alarming!
Bear in mind that kids do not play as much as 20 or 30 years ago. A lot of time is spent playing video games, or by watching TV.
Where does that leave us as parents. Get the kids away from the PC or TV and let them do some PT. Walk or play with them if possible.
Good luck!
Until next time.
Tommy Heugh
I have just heard on the news that there was a survey done. It was found that a lot of junk food ads are played when kids are probably watching TV as well. It is no wonder that there is an alarming increase in overweight and obesity in kids.
It was found that the USA's and Germany's kids were the most overweight and the kids from Britain and Australia the least overweight. Interesting and alarming!
Bear in mind that kids do not play as much as 20 or 30 years ago. A lot of time is spent playing video games, or by watching TV.
Where does that leave us as parents. Get the kids away from the PC or TV and let them do some PT. Walk or play with them if possible.
Good luck!
Until next time.
Tommy Heugh
Friday, May 8, 2009
Exercise lowers blood pressure
Hallo again
I must admit that I have been quiet for the last few days, but I am still training. One day I do power walking, and the next day I do light weight training.
Unfortunately I have inflammation in my right shoulder and the doctor has ordered me to rest the shoulder. I guess I have to do more ab training, alternated witht the power walking. Cross traing makes it more exciting.
One day, while I was lecturing at my ex-college, my blood pressure shot up to 160/8o, after a heavy argument with unruly, rude stuents. The doctor wanted to put me on chronic medication immediately. I refused. I continued with brisk walking. My blood pressure dropped to 130/80 again which is ok for a 50 year old!
The other day I went to doctor and my blood pressure is now 110/80. Not bad for a 50 year old! It just shows the valuye of exercising and fitness. Keep on going!
Whatever exercise or training you are doing, keep on doing that!
Greetings
Tommy Heugh
PS
I am busy with a health and fitness website, which will be uploaded within the next few days!
Exercise lowers blood pressure
Hallo agaiin
I have been quiet for a few days, but I am still going strong.
I can see and feel the benefits of being fit. All the years my blood pressure has been 130/80. One day, after an altercation with unruly, rude students at my ex-college, my blood pressure shot up to 160/80. The doctor wanted to put me on chronic blood pressure treatment immediately. i refused. I rather started exercising. My blood pressure returned to normal. And now it is even lower than before.
It just go to show that exercising and being fit does make a difference. keep going!
Wednesday, April 15, 2009
Keep on going
Keep on going. Keep on doing what you are doing. I have vowed not to stop training again, except I get sick or injured.
It is so difficult to restart again!
I went for a brisk walk, doing an uphill and a downhill. My mucles are sore! But I must do it every day.
As I get fitter, I want to include a bit of light weight training as well.
Do not forget your core! Next time I will write about ab training also.
Cheers for now!
Tommy
It is so difficult to restart again!
I went for a brisk walk, doing an uphill and a downhill. My mucles are sore! But I must do it every day.
As I get fitter, I want to include a bit of light weight training as well.
Do not forget your core! Next time I will write about ab training also.
Cheers for now!
Tommy
Thursday, April 2, 2009
Variety adds spice
Hallo
Yesterday I warmed up by doing shadow boxing, and thereafter I hit the punchbag for a few minutes.
I believe in doing things differently now and then. Otherwise this will become monotonous and boring! You do not want your workout program to become a pain.
After that I did some thigh and ab exercises.
See you again.
Yesterday I warmed up by doing shadow boxing, and thereafter I hit the punchbag for a few minutes.
I believe in doing things differently now and then. Otherwise this will become monotonous and boring! You do not want your workout program to become a pain.
After that I did some thigh and ab exercises.
See you again.
Tuesday, March 31, 2009
Warm up and cool down properly
Hallo again!
I must congratulate myself. I did start training again as promised. The weather did not permit walking, so I opted for a bit of weight training - not to build muscles like in body building - but more like in muscle toning.
I use light weights and many repetitions for this purpose!
Warming up is essential, as muscles can be torn, or you may cramp heavily. I prefer to spend at least 10 to 15 minutes in warming up. Here I do free arm swings, arm raises, fist clenching and twisting, as well as on the spot jogging. do not skimp on warming up. It is good for the muscles. warmed up muscles are more elastic than cold ones.
I trained my shoulder, chest, biceps muscles, using sets of 10. After each set of shoulder reps, i rest for a minute or two breathing deeply, and then proceed to the next set of 10, and so on.
After the training, it is good to do stretching exercises, which will allow the body to cool down gradually. It also ensure suppleness of the muscles.
Keep it up until next time.
Greetings
Tommy
I must congratulate myself. I did start training again as promised. The weather did not permit walking, so I opted for a bit of weight training - not to build muscles like in body building - but more like in muscle toning.
I use light weights and many repetitions for this purpose!
Warming up is essential, as muscles can be torn, or you may cramp heavily. I prefer to spend at least 10 to 15 minutes in warming up. Here I do free arm swings, arm raises, fist clenching and twisting, as well as on the spot jogging. do not skimp on warming up. It is good for the muscles. warmed up muscles are more elastic than cold ones.
I trained my shoulder, chest, biceps muscles, using sets of 10. After each set of shoulder reps, i rest for a minute or two breathing deeply, and then proceed to the next set of 10, and so on.
After the training, it is good to do stretching exercises, which will allow the body to cool down gradually. It also ensure suppleness of the muscles.
Keep it up until next time.
Greetings
Tommy
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