Health Tips

Varicose Veins

We had a rather light and comical discussion about varicose veins in one of our classes the other day, and I found this interesting article at fitnessandfreebies.com that gives a nice layman's overview...

The larger veins in our legs have valves that direct the blood flow. When a vein is called varicose, this means the valve has failed, causing blood to become stagnant or reflux, or, to go backward. The blood can then accumulate under pressure and engorge and distort the veins of the leg. The veins then begin to appear as small, thread-like "spider veins" or bulging, rope like veins on the leg surface. In extreme cases, varicose veins left untreated can become leg ulcers.

The Cause of Varicose Veins
There are a number of factors that contribute to varicose veins. These include family history, having had two or more pregnancies, usage of birth control pills, working in a standing position job such as an airline attendant, a retail salesperson, a teacher, hairdresser and the like. Also, obesity or a leg trauma can cause and/or contribute to the development of varicose veins.

Spider Veins
Spider veins appear to be hormonally induced and are associated with pregnancy and menstruation. Spider veins of these origins are usually not symptomatic but the feeder veins, which are deeper in the skin, can often cause discomfort.

Can a Person Have a Vein Disorder and not be Aware of it?
Yes. If your legs are restless, heavy, tired, achy, itchy or swollen, which the causes of can be from many different things, you could be having symptoms of varicose veins even if you don't see the physical effects.

Sclerotherapy
Phlebologists practice a refined sclerotherapy with and without ultra-sound. This procedure is a micro- injection that requires no pain medication. This is a non-surgical procedure that destroys the abnormal veins by injecting and FDA approved solution called Sotradecol, which irritates the vein wall. The volume, concentration and "exposure time" make the difference between success and failure in this procedure, not the injection alone. A good Phlebologist will practice minimal effective damage to avoid damage to your skin so that the best possible cosmetic results can be obtained.

Does Sclerotherapy Require Hospitalization?
Sclerotherapy is done on an outpatient basis during convenient office visits. Most activities can be resumed shortly after each session.

If you suspect you have a vein disorder or know you do, or your vein disorder is associated with pain or other symptoms, you should seek help. As this is considered a medical necessity, it is most often covered under insurance policies.

Warming Up…Cooling Down

…and why we need to

by Joy Karley, M.A.

Trouble getting to class today?
Tight schedule?
Traffic?
These things happen to all of us. They are unavoidable, and understandable. If you’re only a couple minutes late (that is, you’re not walking in during a hard routine) come in to class and use gentle, low impact movements to warm up as you follow along with the routine. Since your body did not get the
necessary warm up to prepare it for your workout, you may even want to do all or most of the class with the low impact modifications in order to prevent injury.

Doctor appointment?
Have to pick your kids up after school today?
Got tickets to that once in a lifetime concert?
Once in a while, things come up that just cannot be rescheduled. Sometimes you have to leave class early; but it’s certainly better than not going to class at all. If you have to leave during the aerobic portion, be sure to slow down first and do low impact, lower intensity moves to help lower your heart rate. You may want to walk around a bit in the hallway or registration area for a minute or two. Make sure you are in the light to very light range of perceived exertion (under 60% of your maximum heart rate) before you stop. If you are leaving after the descending or a floor routine, take a minute to stretch the muscles you just worked before you go.

What about those of us who no matter how early we get up in the morning, how much commuting time we allow, or what else we do, are always 5 (10 or 15!)minutes late? Or what about those of us who leave early because we don’t like floor-work and stretching or we just want to get that cardio and go? Jazzercise classes are designed to be a complete workout. Class structures are developed to meet the ACSM guidelines for safe and effective exercise. To get the most out of your workout – and you’re paying for it, so why not –you need to participate in the entire class.

Warming Up
•increases body temperature
•warms specific muscles and joints
•limbers the muscles and joints
•decreases the stress on the heart by:
– lowering blood pressure
– increasing blood flow to the heart
– increasing oxygen to the heart
•decreases the risk for heart attack
•prepares the body for a specific activity
•prepares the body for the unexpected
•eases the body into more intense activity

Cooling Down
• removes lactic acid and other by-products from muscles
• reduces the stress on the heart by:
–lowering levels of adrenaline
– lowering the heart rate
• keeps blood from pooling to prevent:
– sudden drop in blood pressure
– lightheadedness
– inadequate blood flow to the heart
• stretches muscles used in exercise to:
– prevent stiffness and pain
– increase flexibility

We know that stretching is an important part of any workout, but when is the best time to stretch? In order to prevent injuring your muscles, it is best to stretch them when they are warm. Jazzercise workouts are designed to provide stretches for the muscles used in each workout. These stretches are done after completing the aerobic
section, when the muscles are warm. Individual muscles worked in floor routines may be stretched immediately following the routine. The ending routine usually includes stretches to help your body recover from the workout.
Gentle stretches are often done after the body temperature has been raised during the warm up routine. These stretches target major muscles that will be used in the workout; they are designed to prepare the body for exercise by “limbering it up,” or working the range of motion that will be used in the workout. Stretches done during the warm up should never be forced.

Remember:
Physical activity has been proven to be beneficial to your health; but if you’re sidelined due to an injury, you won’t be able to reap any of the healthful benefits. Take advantage of the first and last few minutes of class to ensure a safe, pain-free workout.

If, on occasion, you find yourself arriving late or leaving early, an abbreviated workout is better than no workout – as long as you are responsible for taking the time to warm up and cool down.

STAY HEALTHY
Follow a balanced diet and enjoy Jazzercise 3-4 times a week.

WATER. Don't come to class without it! The days are cooler, but your body still needs the hydration. Keep up your good summer water drinking habits through the winter for a healthier you!

For more health tips visit the official Jazzercise site at http://www.jazzercise.com

If you have any questions please consult your physician.