ANAEBOLIC STEROID

ADVANTAGE, DISADVANTAGES OF ANABOLIC STEROID

What is Anabolic Steroids? 

Also known as Anabolic-androgenic steroids (AAS). According to National Institute of Drug Abuse, Anabolic Steroid is induce as a synthetic form of testosterone, which is the primary male sex hormone. It affect various parts of our body, such as muscles, hair follicles, bones, liver, kidneys, reproductive and nervous systems. For men, its level increase during puberty to promote the development of male sex traits, such as body hair growth, a deeper voice, sex drive, and increased height and muscle mass. Women also produce testosterone but in much smaller amounts. It trigger several functions for women, generally promoting bone density and a healthy libido.  

Main function of Anabolic Steroids:-  

• Increase in muscle tissue and strength 
• Decrease body fat percentage
• Promote recovery from workouts and injury
• Increase red blood cell production

Main effect of Anabolic Steroids:- 

• Increase risk of cardiovascular disease
• Cause liver damage
• Decrease male production
• Cause infertility

Effect for Women:- 

• Deepening the voice
• Decrease breasts size
• Irregular mentsrual cycle 
• Infertility

Cited from: National Institute of Drug Abuse (2018, August), Anabolic Steroid DrugFacts, Retrieved from:- https://www.drugabuse.gov/publications/drugfacts/anabolic-steroids

In the nutshell, anabolic steroids have adverse advantage and disadvantage to our body. It also has additional side effect in women who use this anabolic steroids. Furthermore, anabolic steroids also classified as illegal drugs in a few country. So, we need to prescribe with medical professional about using this drugs in order to prevent any unexpected things from occur. 

BENEFITS OF OLIVE OIL

BENEFITS OF OLIVE OIL

1. Rich A Lot Of Healthy Fat

• Studies showed that oleic acid (monounsturated fat) reduces inflammation and may even have beneficial effects on genes linked to cancer

2. Contain Large Amount Of Antioxidants 

• Olive oil is also contain powerful antioxidants

• Antioxidants also fight inflammation and help protect your blood cholesterol from oxidation

• Antioxidants are biologically active and may reduce your risk of chronic diseases

3. Olive Oil Help Prevent Strokes

• Research showed that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease

• In another review, for those who consumed olive oil were at much lower risk of stroke than those who did not 

4. Prevent From Heart Diseases 

• Extra virgin olive oil is one of the key ingredients in this diet, protecting against heart disease in several ways

• Protects bad or LDL cholesterol from oxidation, improves the lining of your blood vessels and may help prevent excessive blood clotting

5. Olive Oil Is Not Associated With Weight Gain 

• In a 30-month study in over 7,000 Spanish college students, consuming a lot of olive oil was not linked to increased weight. (National Library of Medicine in Mar 2006)

• Additionally, a few research found that a diet rich in olive oil was linked to increased levels of antioxidants in the blood, as well as weight loss

Referred from: Joe lech (2018, September 18) 11 Proven Benefits of Olive Oil, Retrieved from:- https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil

Video Benefits of Olive Oil 

Video Presented By Natural Cures (Youtube) 

PROTEIN BAR

Do You Know What Is Protein Bar? 

    Protein bar is a popular snack food that designed to be a convenient source of nutrition. Many people enjoy it because of it is a quick way to add protein and other nutrients to a busy and active lifestyle. Many protein bars are made from dates, fruits, nuts and seeds, and whole grains like oats or quinoa. The average protein bar contains 5–10 grams of fat, 25–35 grams of carbs, and 5–10 grams of fiber. 

    In addition, to offering protein and carbs, many protein bars are a good source of micronutrients, such as calcium, B vitamins, potassium, and iron. Generally, most protein bars offer 150–400 calories and 10–20 grams of protein, although some contain closer to 30 grams of protein per serving. The source of protein also varies. Some bars feature yogurt powder, milk, or dairy proteins like casein and whey, while others use plant-based sources like soy, pea, or brown rice. Some contain egg whites, while others rely on nuts and seeds as a primary protein source. 

Healthline (2016,March 16) Are protein bars good for you? Retreived from : https://www.healthline.com/nutrition/are-protein-bars-good-for-you

Source of images: Google Images

Benefits Of Protein Bars

     Protein bars can be a simple, ready-to-eat, nutritious snack and easy to keep it on hand. Next, it can provide a boost of energy or aid muscle repair after and during exercise. Furthermore, some protein bars are a good source of dietary fiber, which is important for digestive health and may help prevent overeating between meals. Finally, many protein bars are a good source of important vitamins and minerals, such as calcium, iron, magnesium, potassium, phosphorus, vitamin E, and B vitamins, helping you meet your daily needs for these micro-nutrients.

Source of images: Google Images

Cited From: Healthline (2016,March 16) Are protein bars good for you? Retreived from : https://www.healthline.com/nutrition/are-protein-bars-good-for-you

BENEFITS OF WARMING UP

🧎‍♂️🧎‍♀️ BENEFITS OF WARMING UP 🏃‍♂️🏃‍♀️

According to Mayo Clinic Staff, Warming up have various benefits to our body such as:- 

1. Help Body And Muscle Temperature

- A good warm up will increase your body temperature, which is particularly really helpful to your body. As your muscle temperature increases, oxygen becomes more available to your muscles, allowing them to contract more easily. So you will be able to perform more strenuous tasks with ease. Your heart is also given a chance to prepare, meaning it would not be too strained during your workout. 

2. Reduce Risk Of Injury 

- Warming up will improve muscle elasticity and allow for efficient cooling, meaning less chance of accidentally injury during your workout. 

3. Help Mental Preparation 

- Performing straight into a workout without being adequately prepared can throw you off completely, especially if the preparation is mental rather than physical. It’s easy to give up when working out gets difficult but you would think it less if you are given yourself time to remember why you’re working out. Use your time warming up to think about what you want to do. Then surely your body and mind will be ready to succeed. 

4. Increase Flexibility 

- Stretching will increase blood flow to your muscles, and allow your body to increase its flexibility in both the short and long-term period. Stretch after you have already completed your warm up, as stretching 
when your muscles aren’t properly warm can lead to injury. 

Some Related Video That You Can Refer

Video by Physical Engineers (Youtube) in 2018 

                                                               

PHYSICAL FITNESS

🏉🏈 MAIN COMPONENTS OF PHYSICAL FITNESS🏁🏊

           Hello everyone and Assalamualaikum 🖐, I hope you are going and feeling well 💪 So today I would like to share the main components of physical fitness. Physical fitness is consist of 2 main components which health related fitness and skill related fitness. Then, I will make you learn in details about these components. Without wasting time let's proceed okay guys ✌. 

1. Health Related Fitness

A. Cardiovascular Endurance - Ability to intake oxygen and deliver it efficiently and effectively to your body's tissues by way of the heart, lungs, arteries, vessels and veins by engaging regular exercise that challenges your heart and lungs.

Jogging

                                                                            
B. Muscular Endurance - Ability to use the muscles repeatedly by many times without getting tired.

Mountain Climbers

                                                      

C. Muscular Strength - Muscular strength is the amount of force or how much weight you can lift for one effort. 

                               Lifting Heavy Weight In One Maximun Repetition

D. Flexibility -  The ability to use our joints fully in term range of motion. 

Sit and Reach

                                    

E. Body Composition - Body composition is  the percentage of body weight that is fat compared to other body tissue, such as bone and muscle.

Skinfold Calipers Measuring Fats

                                         

2. Skill Related Fitness 

A. Agility -  The ability to change and control the direction and position of the body while maintaining a constant, rapid motion.

ILLINOIS Test

B. Balance -  The ability to control or stabilize the body when a person is standing still or moving.

               Y-Balance Test                   

C. Coordination -  The ability to use the senses together with body parts during movement.

Juggling Balls

                                                          
  D. Speed -  The ability to move your body or parts of your body swiftly.

100m Sprint

E. Power -  The ability to move the body parts swiftly while applying the maximum force of the muscles. Power is a combination of both speed and muscular strength.

Vertical Jump Test

F. Reaction Time - The ability to reach or respond quickly to what you hear, see, or feel.

Goal Keeper Reaction

So, there was the 2 main components in physical fitness and its both characteristics. Hopefully, these components and characteristics that I'm shared would help you in order to be known as a fit person 😘 . 

💪 Please live in a healthy lifestyle after this 🏆. 

Cited From:- 

1. Richard Forgoros MD (2020, April 3), The 5 Health Related Fitness Components, Retrieved from: https://www.verywellfit.com/the-components-of-fitness-4154074

2. Retrived from: http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitness_zone/pdf/heart_rate_monitor_activities/health_skill_related_itness/health_skill_related_fitness_activity_4.pdf

Sources of Images: Google Images 

COLD RELATED ILLNESS

🤦‍♀️ COLD RELATED ILLNESS 💆

"Have you ever know what is cold related illness"? Cold related illness occurs because prolonged exposure to cold weather. There are a lot of cold related illness and I'm glad to share a bit about it. Here is the example and explanation:- 

FROSTBITE 

Frostbite is an injury to the body that is caused by freezing. Frostbite causes a loss of feeling and color in the affected areas. It often affects the nose, ears, cheeks, chin, fingers, or toes. Frostbite can permanently damage body tissues, and severe cases can lead to amputation. In extremely cold temperatures, the risk of frostbite is reduced blood circulation and among people who are not dressed properly.

TRENCH FOOT 

Trench foot, also known as immersion foot, is an injury of the feet resulting from prolonged exposure to wet and cold conditions. Trench foot also could happen in temperatures as high as 60 degrees Fahrenheit if the feet are constantly wet. Hence, in order to prevent heat loss, the body constricts blood vessels to shut down circulation in the feet. Skin tissue begins to die because of lack of oxygen and nutrients and due to the buildup of toxic products.

CHILBLAINS 

Chilblains are caused by the repeated exposure of skin to temperatures just above freezing to as high as 60 degrees Fahrenheit. The cold exposure make damage to the capillary beds which is the groups of small blood vessels in the skin. This damage is permanently and the redness and itching will return with additional exposure. The redness and itching typically occurs on cheeks, ears, fingers, and toes.

SNOW BLINDNESS

Snow blindness is a sun burn of the eyes cause by the reflection of sunlight off, snow or water. It can be avoided by wearing a good sunglasses with side shields or goggles. Eye protection from the sun is just as necessary on cloudy or overcast days as it is in full sunlight. Snow blindness can occur during a snow storm, if the cloud cover is thin. It include eyes feeling dry and irritated then as if it is full of sand. Moving or blinking the eyes becomes painful. Exposure to light hurts, the eyelids may swell, excessive tearing occurs and eyes appear very red.

Symptoms of Cold Related Illness 

How To Prevent Cold Related Illness

• Increase your fluid intake
• Avoid drinks anything that contains caffeine and alcohol because they affect how your body reacts to the cold
• Minimize sitting or squatting in the cold for prolonged periods of time because these positions can hinder our circulation
• Wear several layers of clothing
• Consume hot foods and waters

Source of content: Michale L. Parson, Retrived from : https://health.mo.gov/living/healthcondiseases/hypothermia/illnesses.php

Source of images: Google Images 

HEAT RELATED ILLNESS

HEAT RELATED ILLNESS 💥

    Assalamualaikum and hi everyone's🖐 Today I'm gonna share some information to you all about heat related illness. Do you know why heat related disorders can actually occurs? It is because we expose too much on the hot weather and the most important things that we abandoned is dehydrates. When we ignored these important sources, heat related illness will occurs suddenly. Next, I will explain about 3 types of heat related illness to you all 👌 . 

HEAT CRAMPS

Heat cramps are the mildest stage of heat illness and consist of painful muscle cramps and spasms that happen during or after intense exercise and sweating in high heat.

HEAT EXHAUSTION 

Heat exhaustion is more severe than heat cramps and results from a loss of water and salt in the body. It happens in conditions of extreme heat and excessive sweating without adequate fluid and salt replacement. Heat exhaustion occurs when the body is unable to cool itself properly and, if left untreated, can progress to heat stroke.

HEAT STROKE 

Heat stroke, the most severe form of heat illness, occurs when the body's heat-regulating system is overwhelmed by excessive heat. It is a life-threatening emergency and requires immediate medical attention. Can be fatal if not treated as quick as possible. 

Symptomps of Heat Related Illness

Image Source:  National Center for Environmental Health (NCEH)

How To Prevent Heat Related Illness 

1. Wear proper clothing. Wear loose attire, use cap, and wear light colored clothing. 

2. Dont expose too much on the hot weather. 

3. Always stay hydrates 

Content Sources: Stanford Children Health : https://www.stanfordchildrens.org/en/topic/default?id=heat-related-illnesses-heat-cramps-heat-exhaustion-heat-stroke-90-P01611