Recently, the so-called electronic cigarette has appeared, and some believe that it is risk-free and a better alternative than a regular cigarette. So what is an electronic cigarette? What are its contents and damages?

Damages of electronic cigarettes

Here are some of the disadvantages of electronic cigarettes:

Some studies have shown that an electronic cigarette has a negative effect on the health of the brain, heart and lungs, it may have a role in the occurrence of cancer, as it has an effect on the pregnant woman in increasing the risk of premature labour and fetal death.
The electronic cigarette contains nicotine.
The dangers of nicotine include its effect on the health of brain development, which lasts for the age of 25 years, affecting the centers of education and concentration in the brain, as well as affecting the health of the fetus, and nicotine leads to an addiction to it and the constant feeling of the need for it.

It contains a host of toxins.
In addition to the presence of nicotine, there is another group of harmful substances that are toxic to the human body, including:

1. Acetaldehyde and formaldehyde are carcinogens.
2. Acrolein is a substance that causes serious lung diseases such as asthma, chronic obstructive pulmonary disease and lung cancer.
3. Gasoline, a substance found in automobile smoke.
4. Diacetylcholine, leading to bronchitis.
5. Propylene glycol, a substance used in antifreezes.
6. Dangerous elements, such as lead and cadmium.

Quit the electronic cigarette

Helping a person avoid electronic cigarettes or smoking in general:

Here are tips to banish anyone close to you from the danger of smoking:

Create a correct picture of the harms of smoking and avoid smoking yourself, and make sure that your children are not exposed to the risk of secondhand smoke by being in the vicinity of smokers.

Talk about the dangers of smoking and electronic cigarettes.

Advice can be taken from professionals, and awareness in schools about the dangers of smoking and electronic cigarettes.

Showering after a workout helps your muscles recover. Of course, knowing tips, how to shower and cool down after a workout, is very important for a better body recovery. Here are all the tips and all you need to know about showering after your workout.

Why do we take a shower after exercising?

Ever wondered why you should shower after exercising?
When you exercise, you sweat profusely, your muscles hurt, your heartbeat goes up, and there are other changes you can improve by taking a shower with water after a workout.

Certainly one of the reasons for showering after exercise is to wash sweat from the body and observe hygiene, but it is true that you should shower after exercise for other important reasons other than this only.

Showering after a workout helps the muscles recover and restore the body's capacity because the body can receive lactic acid after a shower. Lactic acid is a natural chemical that can also cause muscle pain. Cold water after exercise speeds up recovery and restores physical strength. Taking a cold shower helps reduce the heart rate and lower the cardiovascular pressure; Especially if you sweat a lot.

Which is better to shower in cold or hot water after exercise?

Benefits of taking a shower after exercise.

Bathing after exercise has great benefits and positive effects on the body and general health, including:

1- Get rid of bacteria on the skin
Exercising, especially in indoor environments like the gym or even at home, is a factor in attracting bacteria to the skin. In the previous sections related to exercise and fitness, I also read that sweat goes away when you shower and you put soap and water on your body. The dead cells are removed from the skin and the body is cleaned.

2- Preventing clogging of skin pores
When you exercise, your skin pores become filled with sweat and dirt, and as a result, the appearance of the skin and a feeling of heaviness. Bathing, in addition to eliminating sweat, prevents acne or pimples from developing.

3- Strengthening the immune system
When you shower in cold water after a workout, your immune system quickly becomes more productive, more effective, and works more regularly than before.

How to take a shower after exercise?

After you are done with your vigorous exercise, finally try to do a light exercise to cool down your body and calm your heart rate. This cooling off exercise should last 5 to 10 minutes.
When your heart rate slowly subsides, stretch your muscles to get rid of the excess lactic acid and prevent a post-workout burning sensation.
Then run lukewarm water in the shower so that your body is not shocked by the high temperature change. When your body temperature drops, you can cool the water a little to make it work.
Use an antibacterial soap to remove sweat and bacteria from the body. Doing so will reduce your heart rate gradually.
During the last 90 seconds of the bath, slowly lower the temperature of the water to allow your body to cool down and get used to it.
Now dry your body completely with a clean towel and then get out.

How to take a shower after exercise?

1. After you are done with your vigorous exercise, finally try to do a light exercise to cool down your body and calm your heart rate. This cooling off exercise should last 5 to 10 minutes.
2. When your heart rate slowly subsides, stretch your muscles to get rid of the excess lactic acid and prevent a post-workout burning sensation.
3. Then run lukewarm water in the shower so that your body is not shocked by the high-temperature change. When your body temperature drops, you can cool the water a little to make it work.
4. Use an antibacterial soap to remove sweat and bacteria from the body. Doing so will reduce your heart rate gradually.
5. During the last 90 seconds of the bath, slowly lower the temperature of the water to allow your body to cool down and get used to it.
6. Now dry your body completely with a clean towel and then get out.

The right way to cool down the body after exercise.

According to experts, cooling the body is one of the most important stages of exercise, and like warming up prevents damage to the body, but this stage must also be done in the correct way, in ways such as: walking, jumping the rope, or performing less intense exercises.

Perform gradual cooling movements
When your heart rate increases, it is very important to prepare and cool your body a little before you shower for the first time. For example, do 5 to 10 minutes of cooling exercises that are less intense and help lower your body temperature.

Take a little warm water shower
As we said, lukewarm showers that gradually lower the temperature are a way to reduce muscle inflammation, excess lactic acid production, and improve muscle recovery.

Nourish the body
Give your body the energy it needs 4 to 5 minutes after a strenuous workout. Eating protein-rich foods or drinking vitamin-rich juices are an ideal way to achieve thermal balance in your body.

What if we don't have time to shower after a workout?

Important notes 

As we said earlier, it is recommended to use a cold shower after showering, but be careful not to shower in one go.

Therefore, you have to do cooling exercises beforehand. Then start with lukewarm water, and as your body temperature gradually decreases, take a shower with slightly cool water so that your body does not go into shock at first.

 When your doctor prescribes some medications for you, you use them for a few months. Your symptoms improve, but you don't know why you gain weight every day after that. You think your lifestyle hasn't changed. Your eyes fall on the medicine box and you say to yourself, It might be this drug! Yeah; you are right.

Weight gain is a side effect of some medications. Of course, this is not a reason to stop taking medications and endanger your health, but you can prevent it by slightly changing your lifestyle or substituting your medications for others. Your doctor or pharmacist will guide you in this regard.

How and why drugs cause obesity and weight gain?

How much weight is likely to be gained by medication?

The amount of excess weight varies depending on which medicine different people use. Of course, this also depends on the type of medication. Some may gain as much as a kilogram or two kilograms per month, while others gain 5 to 10 kilograms or more.

In fact, because most of these drugs are used for long periods and for chronic conditions, they are more common. However, you shouldn't compare yourself to people who use similar medications. Side effects of the drug are not the same for everyone. A certain drug may cause weight gain in one person and weight loss in another person, so be sure to talk to your doctor about this.

Different medications can be associated with side effects of obesity and weight gain, of which we will list 10 groups here:

The most important drugs that cause obesity and weight gain

Corticosteroids retain water in the body!

Corticosteroids, including betamethasone, dexamethasone, hydrocortisone, triamcinolone, clobetasol, fluocinolone, etc., are commonly used to treat rheumatoid arthritis, asthma, allergies, or other autoimmune diseases and relieve painful inflammation. But at the same time, if consumed for a long time and infrequent doses, it increases the body's absorption of water.

In addition, because a person with these diseases is less active, they burn fewer calories and gain weight. Used to treat rheumatoid arthritis, prednisolone, and cortisone cause 2 to 13 kg of weight gain in more than 50 percent of patients within the first year of use.

Inhaled corticosteroids for asthma, such as budesonide, cyclosporine, and fluticasone, also have weight gain effects. Exercise, diet, and sometimes concomitant use of metformin can reduce the extra weight of these medications.

Antipsychotic drugs are both sedating and starving!

Antipsychotics such as haloperidol, luxabapine, clozapine, chlorpromazine, fluphenazine, risperidone, zazapine, and quetiapine, which are commonly used to treat schizophrenia and bipolar depression, can also increase appetite and weight. But don't worry, you can take metformin or a placebo at the same time as your doctor to prevent it.

Anticonvulsants and migraine .. 15 kg weight gain in 3 months!

Taking anticonvulsants such as valproic acid may be associated with 15 to 20 kg of extra weight. Valproic acid is a medication used to treat bipolar disorder, epilepsy, seizures, and to prevent migraine headaches. However, this medicine may cause weight loss in some people. Carbamazepine and gabapentin can cause up to 15 kg of extra weight during the first 3 months of treatment.

Anti-allergy drugs ... drowsiness and exercise escape!

Antihistamines are an important component of antiseptic drugs and cannot be ruled out. It disrupts the activity of the body's appetite-regulating enzyme. Medicines containing diphenhydramine also reduce physical activity by increasing sleepiness, so long-term use could be associated with weight gain.

Anticonvulsants increase fat storage.

Most birth control pills consist of the hormones progesterone and estrogen and prevent ovulation. These pills can cause some extra weight because estrogen increases the body's ability to store fats, which is necessary during pregnancy. If you are taking these medicines it is best to change your method from time to time with the advice of your doctor and to look for other methods of contraception.

Hormonal and estrogenic drugs slow down the metabolism.

During menopause, the secretion of the hormone estrogen in women's bodies decreases, so a person experiences symptoms such as hot flashes and night sweats. To treat this condition, your doctor will usually prescribe estrogen therapy, but this method will help you retain water and gain weight. And with weight gain, the metabolism will slow down, so people undergoing hormone therapy will need to change their diet, etc. Exercise regularly. Do not be fooled.

Antidepressants and psychotherapy, drugs!

Psychotherapy and antipsychotics, including antidepressants for 3 courses, often weigh about 4 kilograms per month. A small number of people gain between 15 and 20 kilograms within two to six months.

These include amitriptyline, doxepin, imipramine, nortriptyline, trimipramine, and mirtazapine. Serotonin reuptake inhibitors like sertraline, fluoxetine, paroxetine, and fluvoxamine also cause weight loss in a small number of people and cause weight gain after 6 months. Lithium also causes about 10 kg of excess weight in 11 to 65% of people over the age of 6 to 10 years.

4 important tips to prevent obesity when taking medication!

• The first and most important thing is not to stop taking your medication without consulting your doctor. Do not lower their dose. This medication may be more important to you than an overdose.
• Always ask the pharmacist if he or she has prescribed a medicine for you before. Sometimes, your doctor may replace your medications with others so that you do not become overweight and at the same time have a therapeutic effect.
• An overdose of the drug is usually indicated during the first six months of treatment. If you are overweight, be sure to talk to your doctor because obesity can worsen your condition and increase your risk of metabolic syndrome, diabetes, high blood pressure, raised fats, and arthritis.
• If you have to take over-the-counter medications, make a notebook to prevent obesity or help you lose weight, and write down everything you eat over time. This will give you much better control over the calories you eat.

 Cardio exercises to burn fat is the name that we give to exercises that work on the cardiovascular system and the concept of burning fat or burning calories is not the same with each other because they are directly related to each other through their common goal of losing or losing weight.

In this article, we will learn about cardio exercises to burn fat, how we do them, their different types, and the benefits of these exercises, while highlighting important facts about this topic, so come with us:

Cardio exercises to burn fat.

This leads us directly to follow cardio exercises to burn fat, which is one of the treatment methods and the most effective cardio way to burn excess fat and lose weight.

And you should know that doing these exercises together with a low-calorie diet and doing exercises that focus on muscle growth will be more effective and have good results.

The reason to choose cardio exercises to burn fat.

When a person follows a healthy and balanced diet, which is the basis of his physical health and wants to burn excess fats in his body, he must know that he needs to add movement that is the basis for physical and psychological fitness and getting rid of fat.

By following cardio exercises to burn fat, you will not bother buying high-priced sports equipment or going to gyms, but rather you will save money and time by doing cardio exercises to burn fat in your home or outdoors and at any time you want through your choice of one of these exercises Which has a positive effect on the health of your heart and your entire body, while losing fats that caused you to gain weight.

And cardio exercises, which are called cardio exercises, which work on the muscles and the heart muscle, in particular, help to raise the heart rate for a certain period, which helps in raising the rate of burning of fat in the body to produce the necessary energy to make any effort.

It exercises strong cardio, stamina and accelerated breathing.

The Benefits of cardio exercise to burn fat.

In addition to the fact that these exercises help you lose weight, training your heart in these exercises is very important for several reasons:

Helps stimulate metabolism:
One of the most important benefits of cardio is that it helps burn fat while stimulating the metabolism rate for an extended period of time.

Maintains a healthy heart:
The heart is a muscle like any muscle in the body, so you must work on it to keep it strong to protect yourself from the risks of various heart diseases, to strengthen the heart and improve the health of blood vessels.

These exercises should be done at a rate of 150 minutes per week.

To improve mood:
Doing cardio exercises improves your mood because these exercises that work on the heart muscle improve the brain's secretion of endorphins, as well as chemicals responsible for mood stabilization, it is a great step to prevent depression and fight fatigue and tension.

Strengthening the immune system:
These cardiovascular exercises help to strengthen the immune system, which positively affects your protection from disease.

Improve blood circulation:
By improving and stimulating blood circulation, you get rid of toxins in your body, which helps protect you from many diseases, including the dangers of heart attacks or heart attacks.

These exercises help reduce blood pooling in the feet through the proper circulation of blood in the body.

These exercises also help balance insulin in the blood, which protects you from diabetes.

In addition, it helps produce the necessary proteins to fight harmful cholesterol that accumulates in the artery walls.

Help to provide the body with energy:

This is because these exercises depend mainly on burning oxygen and burning excess blood sugar in order to produce the energy needed to make any effort and to raise the heart rate that helps in burning fat and losing excess weight.

Tips before, during, and after applying cardio exercises to burn fat:

Among the most important tips that should be taken to reach good results when incorporating cardio exercises to burn fat into your daily program:

Water consumption:

All of the mentioned exercises will cause dehydration due to sweating and a high body temperature. To prevent dehydration, decrease your performance, and not disturb the body's balance, be sure to pay attention to the consumption of fluids, especially water, in balanced proportions.

Exercise regularly:
The purpose of doing these exercises is to strengthen the heart, so they are called cardio exercises, and to reach this an important result for your body, you must regularly practice these exercises or choose an exercise that is appropriate for your situation to do it.

Follow a diet:
These exercises must be accompanied by a balanced and a healthy diet for reducing calories in order to get good results for these exercises and be more effective.

Types of cardio exercise to burn fat.

Among the best and most important types of cardio exercises to burn fat or so-called cardio exercises for weight loss:

Walking:

Walking is one of the easiest cardio exercises to burn fat, the easiest and closest for many people, as it helps burn calories in addition to being an exercise that does not have any harmful effect on people and everyone can do it.

One of the conditions for the walking exercise is that you walk at a fast and moderate pace in order to help increase your heart rate and thus burn surface fat, in addition to that, through it, you control your weight.

With a walking workout, you will lose 300 to 400 calories/hour.

Among the benefits of brisk walking:

1. While walking is an excellent aerobic exercise for fat burning and general health, it is the least effective method of aerobic exercise.
2. It helps prevent and control various diseases, including diabetes, heart disease, and high blood pressure.
3. Helps improve cardio-respiratory fitness.
4. Helps strengthen muscles and bones.
5. It increases the metabolism rate for up to 24 hours.
6. It can help prevent osteoporosis due to its highly effective nature.
7. Mood improves.
8. Helps increase balance and coordination.
9. It is suitable for beginners as well as disabled and obese people because it does not require much effort compared to other exercises.

Among the conditions for following the walking exercise to burn fat:

1. Repeat this exercise three times a week.
2. Intensity: 50-70% of the maximum heartbeat.
3. The walking time is about 20 to 45 minutes.

Climbing stairs:

These exercises help you burn from 500 to 1000 calories/hour and the effectiveness is greater in the case of going uphill and causing you to burn more fat and calories.

If you combine it with strength training, it is just as effective as an hour-long running workout.

bicycle riding:

If you have the opportunity to ride a bicycle and travel on distances that help burn fat and burn between 280 to 680 calories / the hour and the effectiveness increases if it is in the forest and between trees, which greatly helps reduce the risk of blood vessels and works to strengthen muscles.

Benefits of Cycling Exercise:

Cycling is an aerobic activity that can be beneficial for the following reasons:

1. It is an ideal way to stimulate body fat with minimal effects.
2. It is suitable for almost anyone (except for those with some injuries).
3. This exercise can be done with a stationary bike.
4. It has a strong effect on the lower muscles of the body.
5. Boosts fitness and athletic performance.
6. The most important conditions for doing this exercise to get better results:
7. Repeat this exercise three times a week.
8. Duration of this exercise: 30 to 45 minutes.

Blasphemy:

Rowing on a machine provides an excellent full-body workout as well as being a high-intensity way to burn body fat as this exercise works on all major body muscles and can be considered an excellent exercise because it has higher intensity and less impact than walking and burns more calories per hour than other common aerobic exercises.

Benefits of the rowing exercise:

Kayaking as an aerobic activity can be beneficial because:

It burns more calories than any other popular aerobic method.
It helps a full-body workout.
Low-impact, high-intensity fat-burning method.
It is a sport that helps increase fitness and athletic performance.

Swimming exercise:

Swimming is one of the best fat-burning cardio exercises and the best cardiovascular exercise, as it burns between 300 to 700 calories/hour because by swimming you do a powerful job of fighting water resistance, making it one of the most complete sports and an unparalleled ally when it comes to The command to lose weight and burn fat in a weight-free (water) environment.

Benefits of swimming exercise to burn fat:

1. Swimming is a great aerobic activity that is excellent for the entire body and especially the muscles.
2. Swimming use is a good exercise for most people without exception.
3. It reduces the risk of injury compared to other aerobic exercises in an environment without weight, which is water.
4. It improves athletic performance.
5. It helps burn large amounts of calories and helps shed fat.

Jumping rope:

One of the best cardio exercises for weight loss and burning fat (among the cardio exercises) is jumping rope, as it not only burns calories, but also helps to strengthen the heart, increase bone density and strengthen the legs.

Rope skipping can be considered a great aerobic exercise in and of itself if performed correctly and with various techniques you will have a very effective activity.

If you incorporate a few minutes of jumping rope into your exercise routine, you will achieve your goal of burning fat and losing weight, in addition to the effect on the joints less than running.

Jumping rope burns the equivalent of (600 to 1,000 calories in an hour).

Perhaps one of the more severe aerobic methods than the others is jumping rope requires a tremendous amount of skill, strength, focus, and patience.

Also, this exercise should be done for a short time because continuing it continuously may lead to injury or injury to the lower leg or hip.

Benefits of the Jump Rope Exercise:

1. It burns a lot of calories.
2. It helps prevent osteoporosis due to its highly effective nature.
3. It boasts a wide range of skill components, including strength, endurance, and speed.
4. Benefits of aerobic exercise
5. To determine the exact intensity of using the specific aerobic method in fat-burning cardio exercises, it is important to first, define low and high target heart rates where the target heart rate is 55% of the lowest heart rate and the upper limit of the goal is 80%.

Undergoing moderate aerobic activity the benefits it brings:

1. Usually, there is less stress on the joints and it is ideal for those who are obese or those who have difficulty moving.
2. Direct fat burning.
3. It provides an opportunity to operate more effectively in denser pneumatic systems.

Undertaking high-intensity aerobic activity the benefits it brings:

1. Naturally, more calories and fat will be burned.
2. Increased metabolism (during and after exercise) compared to moderate activity.
3. It offers fitness benefits such as improved stamina, strength, and athletic performance.
4. Helps prevent osteoporosis.

in conclusion

Before doing any of the cardio exercises to burn fat, it is necessary to consult a specialist, especially if you suffer from some diseases that are related to the heart.