Connect with us

Health & Wellness

The ultimate low-budget home gym

When it comes to building yourself a home gym, you don’t need loads of super fancy equipment. In fact, you don’t even need anything electronic. In the post, you’re going to learn how to build a home gym for the price of one treadmill or resistance machine. As a compromise, you may have to go outside a little. But, what’s a workout if no one gets to see, eh?

Published

on

When it comes to building yourself a home gym, you don’t need loads of super fancy equipment. In fact, you don’t even need anything electronic. In the post, you’re going to learn how to build a home gym for the price of one treadmill or resistance machine. As a compromise, you may have to go outside a little. But, what’s a workout if no one gets to see, eh?

Image Credit

THE LOCATION

Most homes have some space going spare, even if it’s just the corner of the room. Of course, some places will have less space than others. But, even if you have to use the space under your bed as storage, you can find space for most equipment anywhere. Choose somewhere that you can be alone. It’s hard to workout with people there, which is usually one of the reasons for having a home gym in the first place. You should also choose somewhere that can be both cool and warm.

THREE BARS AND A FEW WEIGHTS

Most upper body exercises can be performed using dumbbells or a barbell. They’re better than a resistance machine because they allow you to move in a more natural way. This gives you the benefit of building muscle where it’s actually used. They aren’t quite as safe, though, so be careful! You can often find the bars for these pieces of equipment for extremely low prices. Plus, you only need to get one set of weights for them; if you get the same width bars, the same size weights will fit on each bar. You only need one barbell bar, but it’s worth having two dumbbell bars. This will give you all of the tools you need to start building some muscle!

A GOOD OL’ BENCH

Of course, weights are made much more versatile when a bench is introduced. A bench allows you to perform exercises that can’t be done standing up, like back and tricep exercises. Some benches can be used for more, as well. They can aid you with exercises like situps and pushups, making the exercises more effective. Like bells, benches can be found for little to nothing. If you don’t mind getting something second-hand, some places will even give them to you for free. A bench is an essential component for anyone looking to get shredded.

Image Credit

A MOUNTAIN BIKE

Bikes are a great way to exercise. Not only does cycling increase your fitness, but it also strengthens your legs and your core, as well. Of course, you’ll have to go outside to do some cycling. But, a lot of people find that stepping outside to do their workout actually pays off. There are less distractions outside, and it feels like you’ve gone out to do a job. A mountain bike is particularly good for this because of their gearing. They’re generally harder to ride than a road bike, regarding speed and stamina. But, that’s a good thing. If the bike makes your work harder, you’ll get fitter, faster. They’re also good for this because they can be found extremely cheaply if you get them second hand. And, even new mountain bikes won’t set you back too much.

SOME RUNNING SHOES

If you want to get fit quickly, running is one of the best ways to do it. Not many exercises will push your body in the same way that running does. And, like with cycling, doing your exercise outside can lead to great benefits. It’s worth investing in a decent pair of running shoes, though. Because running can also be one of the most strenuous exercises on your joints, as well. For this reason, you should avoid running on hard ground, and try to stick to grassy areas. If that’s not possible, though, you can consider getting some knee braces as well.

JUST ONE MORE BAR…

Bodyweight exercises are some of the best. It makes sense to work towards being able to lift yourself, before lifting anything else. A chinup bar is a great way to do this. They’re always ultra-compact and will sit between a door frame. They use pressure to hold themselves in place, so you don’t have to damage the door frame to install it. Chinups will work your arms and back, as well as your core. It’s a healthy and satisfying way to start the day if you enjoy that sort of thing. They’re incredibly cheap, as well. And, if you want to be adventurous, you can always make one yourself. To help you out with body weight exercises learn more about Max Workouts.

AN AEROBIC STEP

Although often seen as a tool used by old women to get fit, an aerobic step is a great way to fit. They don’t limit you to the outdoors so that you can use them rain or shine. And, if you use the right exercises, they can tire you out beyond belief. Although they might not stand up to running or cycling, they make a great alternative if you don’t want to go out in bad weather. They’re also very cheap and easy to store.

Image Source

GO FOR A SWIM

Of course, when you’re looking for cheap gym ideas, you probably won’t even consider building a pool. And, that makes sense. It would just be silly. But, a lot of houses already have swimming pools. It could just be a matter of giving it a clean. Or, if you don’t have your own pool, you can try to find somewhere else that you can swim for free. The world is filled with slow flowing rivers, beaches, and lakes that make it easy to have a swim for free. Just make sure that it’s legal to swim where you choose, and that it’s safe. Water can often carry diseases that will make you very much the opposite of fit. Swimming will work out nearly all of the muscles in your body, plus it’s great for cardio. It also doesn’t cause damage to any part of your body, like other exercises.

Hopefully, this will inspire you to get out there and start building your own budget home gym! It’s nice and easy, once you get started. And, once you start exercising at home, you won’t want to stop. Good luck and get fit!

Health & Wellness

Trans women can safely maintain estrogen treatments during gender affirming surgery

The practice of withholding estrogen prior to gender affirming surgery was not necessary. Most transgender women can now safely remain on their estrogen therapy throughout surgery.

Published

on

Photo by @kylewilliamurban from Unsplash.com

There was no difference in blood clots when estrogen hormone therapy was maintained during gender affirming surgery.

This is according to a study (titled, “No Venous Thromboembolism Increase Among Transgender Female Patients Remaining on Estrogen for Gender Affirming Surgery”) helmed by John Henry Pang with Aki Kozato from Mount Sinai, and was published in the Journal of Clinical Endocrinology & Metabolism.

Historically, the lack of published data contributed to heterogeneity in the practice of whether doctors and surgeons advised transgender women to withhold their estrogen therapy before surgery. The sudden loss of estrogen in the blood was sometimes very uncomfortable with symptoms that amounted to a sudden, severe menopause.

So the researchers tapped 919 transgender patients who underwent gender affirming surgery at Mount Sinai’s Center for Transgender Medicine and Surgery between November 2015 and August 2019. Notably, including 407 cases of transgender women who underwent primary vaginoplasty surgery.

This study found that the practice of withholding estrogen prior to gender affirming surgery was not necessary. Most transgender women can now safely remain on their estrogen therapy throughout surgery.

The bottom line: This study found that most transgender women can  safely maintain their estrogen hormone treatments during gender affirming surgery.

Continue Reading

Health & Wellness

Bisexual men more prone to eating disorders than gay or straight men – study

80% of bisexual men reported that they “felt fat”, and 77% had a strong desire to lose weight, both figures higher than the 79% and 75% for gay men, respectively.

Published

on

Photo by Nicholas Swatz from Pexels.com

Bisexual men are more likely to experience eating disorders than either heterosexual or gay men. This is according to a report from the University of California San Francisco, published in the journal Eating and Weight Disorders.

A handful of studies have actually indicated that gay men are at increased risk for disordered eating, including fasting, excessive exercise and preoccupation with weight and body shape. This newer study, however, suggest that bisexual men are even more susceptible to some unhealthy habits.

For this study, the researchers surveyed over 4,500 LGBTQ adults, and a quarter of the bisexual male participants reported having fasted for more than eight hours to influence their weight or appearance. This is higher when compared to 20% for gay men.

The research also found that 80% of bisexual men reported that they “felt fat”, and 77% had a strong desire to lose weight, both figures higher than the 79% and 75% for gay men, respectively.

Now this is worth stressing: According to study co-author Dr. Jason Nagata, not everyone who diets or feels fat has an eating disorder. “It’s a spectrum — from some amount of concern to a tipping point where it becomes a pathological obsession about body weight and appearance,”Nagata was quoted as saying by NBC News.

For Nagata, several factors may be at play here, including “minority stress” (the concept that the heightened anxiety faced by marginalized groups can manifest as poor mental and physical health outcomes).

“LGBTQ people experience stigma and discrimination, and stressors can definitely lead to disordered eating,” Nagata was also quoted as saying. “For bi men, they’re not just facing stigma from the straight community but from the gay community, as well.”

Of all the respondents, 3.2% of bisexual males were clinically diagnosed with eating disorders (compared to 2.9% of gay men). For heterosexual men, it’s only 0.6%.

For the researchers, there is a need to conduct eating disorder research on various sexual identities independently. This is also to raise awareness on this issue (and how it affects different people of various SOGIESCs).

Continue Reading

Health & Wellness

Timing and intensity of oral sex may affect risk of oropharyngeal cancer

Love giving head? Consider this: Having more than 10 prior oral sex partners was associated with a 4.3-times greater likelihood of having HPV-related oropharyngeal cancer.

Published

on

Photo by Dainis Graveris from Unsplash.com

Human papillomavirus (HPV) can infect the mouth and throat to cause cancers of the oropharynx.

This is according to a study published in CANCER, a peer-reviewed journal of the American Cancer Society, which has found that having more than 10 prior oral sex partners was associated with a 4.3-times greater likelihood of having HPV-related oropharyngeal cancer. The study also shows that having oral sex at a younger age and more partners in a shorter time period (oral sex intensity) were associated with higher likelihoods of having HPV-related cancer of the mouth and throat.

Previous studies have shown that performing oral sex is a strong risk factor for HPV-related oropharyngeal cancer. To examine how behavior related to oral sex may affect risk, Virginia Drake, MD, of Johns Hopkins University, and her colleagues asked 163 individuals with and 345 without HPV-related oropharyngeal cancer to complete a behavioral survey.

In addition to timing and intensity of oral sex, individuals who had older sexual partners when they were young, and those with partners who had extramarital sex were more likely to have HPV-related oropharyngeal cancer.

“Our study builds on previous research to demonstrate that it is not only the number of oral sexual partners, but also other factors not previously appreciated that contribute to the risk of exposure to HPV orally and subsequent HPV-related oropharyngeal cancer,” said Dr. Drake. “As the incidence of HPV-related oropharyngeal cancer continues to rise… our study offers a contemporary evaluation of risk factors for this disease. We have uncovered additional nuances of how and why some people may develop this cancer, which may help identify those at greater risk.”

Continue Reading

Health & Wellness

Sexual, gender minority youths more likely to have obesity, binge eating disorder

Findings suggest that weight and eating disorder disparities observed in SGM adolescents/adults may emerge in childhood. As such, “clinicians should consider assessing eating- and health-related behaviors among SGM youths.”

Published

on

Photo by Rosemary Ketchum from Pexels.com

Sexual and gender minorities (SGM) youths were more likely to have obesity and full-threshold or subthreshold binge eating disorder. This is according to research – “Obesity and Eating Disorder Disparities Among Sexual and Gender Minority Youth” by Natasha A. Schvey, PhD; Arielle T. Pearlman, BA; David A. Klein, MD, MPH; et al -published in JAMA Pediatrics.

SGM are those who identify as lesbian, gay, bisexual and/or transgender, or whose sexual orientation and/or gender identity/expression do not conform to societal conventions.

For this study, the researchers noted that as it is, “obesity and eating disorders in youth are prevalent, are associated with medical and psychosocial consequences, and may persist into adulthood. Therefore, identifying subgroups of youth vulnerable to one or both conditions is critical.”

For them, one group that may be at risk for obesity and disordered eating is SGM.

In total, 11,852 participants were considered (aged 9-10 years), derived from the Adolescent Brain Cognitive Development Study. The mean age was 9.91, and 5,672 (47.9%) of the total number were female. The sample comprised 1.6% (n = 190) probable sexual (n = 151) and/or gender minority (n = 58) youths, of whom 24.7% (n = 47) responded yes and 75.3% (n = 143) responded maybe to the SGM queries.

The researchers found that one in six youths (1,987 [16.8%]) had obesity and 10.2% (n = 1,188) had a full-threshold (86 [0.7%]) and/or subthreshold (1103 [9.4%]) eating disorder.

They also reported that adjusting for covariates, SGM youths were more likely to have obesity (odds ratio, 1.64; 95% CI, 1.09-2.48) and full-threshold or subthreshold binge eating disorder (odds ratio, 3.49; 95% CI, 1.39-8.76).

SGM and non-SGM youths did not differ in the likelihood of full-threshold or subthreshold anorexia nervosa or bulimia nervosa. The same pattern of results remained when limiting SGM youths to those responding yes to the SGM items, although significance for the likelihood of obesity was attenuated.

For the researchers, the findings suggest that weight and eating disorder disparities observed in SGM adolescents/adults may emerge in childhood. As such, “clinicians should consider assessing eating- and health-related behaviors among SGM youths.”

Continue Reading

Health & Wellness

Sexual dysfunction hits some women harder than others as they age

Factors other than use of hormone therapy, such as higher importance of sex, positive attitudes toward sex, satisfaction with one’s partner, and fewer genitourinary symptoms associated with menopause appear to be protective and are linked to better sexual function across the menopause transition.

Published

on

Photo by Katarzyna Grabowska from Unsplash.com

Sexual dysfunction often accompanies the menopause transition. Yet, not all women experience it the same. A study identified the determinants that affect a woman’s risk of sexual dysfunction and sought to determine the effectiveness of hormone therapy in decreasing that risk and modifying sexual behavior.

The study – “Sexual behaviors and function during menopausal transition–does menopausal hormone therapy play a role?” – was published in Menopause, the journal of The North American Menopause Society (NAMS).

Although hot flashes easily rank as the most common symptom of menopause, the transition is often accompanied by other issues, including changes that affect a woman’s libido, sexual satisfaction, and overall sexual behavior. Because hormone therapy is the most-effective treatment option to help women manage menopause symptoms, it was the focus of a new study designed to determine why some women experience greater sexual dysfunction than others.

The study involving more than 200 women aged 45 to 55 years found that women with secondary and higher education and a greater number of lifetime sexual partners were less likely to experience sexual dysfunction. In contrast, women with more anxious behaviors during sexual activity and those with more severe menopause symptoms were more at risk for sexual dysfunction.

Hormone therapy was not found to mitigate the risk for sexual dysfunction, nor did it play a major role in determining sexual behaviors. However, women using hormone therapy typically had higher body esteem during sexual activities; better sexual function in all domains, except for desire/interest; better quality of relationships; and fewer sexual complaints (other than arousal problems) than those women who do not. Of importance to helping maintain a woman’s sexual function were positive sexual experiences, attitudes about sex, body image, and relationship intimacy.

“These results are consistent with the findings of prior studies and emphasize that factors other than use of hormone therapy, such as higher importance of sex, positive attitudes toward sex, satisfaction with one’s partner, and fewer genitourinary symptoms associated with menopause appear to be protective and are linked to better sexual function across the menopause transition,” says Dr. Stephanie Faubion, NAMS medical director.

Continue Reading

Health & Wellness

LGB adults less likely to take cholesterol-lowering meds

Lesbian, gay and bisexual (LGB) adults who could benefit from cholesterol-lowering medicine to prevent heart disease are less likely than non-LGB adults to take them.

Published

on

Photo by Sharon McCutcheon from Pexels.com

Lesbian, gay and bisexual (LGB) adults who could benefit from cholesterol-lowering medicine to prevent heart disease are less likely than non-LGB adults to take them.

This is according to new research – “Statin Use for Atherosclerotic Cardiovascular Disease Prevention Among Sexual Minority Adults” – written by Yi Guo, Christopher W. Wheldon, Hui Shao, Carl J. Pepine, Eileen M. Handberg, Elizabeth A. Shenkman, and Jiang Bian, and which appeared in the Journal of the American Heart Association.

As it is, sexual minorities – including LGB individuals – are at increased risk for cardiovascular disease. This can be attributed to elevated rates of health risk factors, including smoking and having obesity.

For this study, the researchers conducted a cross‐sectional online survey about statin use in adults ≥40 years of age between September and December 2019 using Facebook advertising. In total, 1,531 people responded to targeted Facebook ads.

The researchers calculated the prevalence of statin use by age, sexual orientation, and statin benefit populations. They used multivariable logistic regression to examine whether statin use differed by sexual orientation, adjusting for covariates.

Analysis showed that less than 21% of LGB adults were taking statins, compared to 44% of their non-LGB peers.

“We observed a significantly lower rate of statin use in the LGB versus non‐LGB respondents (20.8% versus 43.8%; P<0.001) in the primary prevention population,” the researchers reported.

In a news release, study author Yi Guo – an assistant professor of health outcomes and biomedical informatics at the University of Florida College of Medicine in Gainesville – said that “there could be many reasons for the difference we observed… LGB individuals may not go to the doctor as often, which leads to lower chances of being recommended statins for cardiovascular disease prevention.”

But looking at the use of statins among people who already had cardiovascular disease, there was no disparity between LGB and non-LGB adults.

For Guo, members of the LGB population may be less aware of the protective effect of statins.

For the researchers, the “results emphasize the urgent need for tailored, evidence‐based cardiovascular disease prevention programs that aim to promote statin use, and thus healthy aging, in the LGB population.”

Continue Reading
Advertisement
Advertisement

LIKE US ON FACEBOOK

Most Popular