Avoiding Knee Pain and Injuries

Woman attending to her injured knee

Knee pain becomes more prevalent with age, and can be caused by either a one-off injury, or from repetitive knee motions. To keep your knees in the best shape possible and avoid any pain or injury, take a look at these useful tips.

Maintain a Healthy Weight
Carrying excess weight can cause unnecessary stress on your knees, and will seriously increase your chances of developing knee pain. By maintaining a weight that is healthy for your size, you will be able to prevent this extra stress, while also lowering your chances of developing osteoarthritis.

Pay Attention to Your Running Technique
If you are a runner, then you have a far greater chance of injuring your knees, unless you pay close attention to your running technique. You should be leaning forward from your ankles, and landing mid-foot, while keeping your knees soft and bent each time you land, to minimize the amount of impact that they receive. You should also keep your feet pointing in the direction at which you are running, as having your feet splay out to the side will end up torquing your knee each time your foot hits the ground.

Warming Up
Before you do any type of exercise, it is important that you first warm up and do a few stretches. Stretching the muscles in the front and back of your thighs is especially important, as this decreases the tension that is placed on your tendons, which therefore alleviates the pressure that your knees would otherwise have faced.

Woman stretching and staying active

Stay Active
Even if you are already experiencing minor pain in your knees, it is important to stay active on a regular basis. Allowing your activity levels to decrease will only lead to weakness, which would then make your knees much more susceptible to injury. Even just walking will be extremely beneficial to your knees, as walking is a great form of cardiovascular exercise, and puts minimum stress on your joints.

Don’t Neglect Your Shoes
When it comes to avoiding knee pain, wearing sensible shoes that fit your feet well is an effective method. This will help your legs to maintain the correct alignment and balance, which protects your knees from extra stress. If you are a runner, the way in which your shoes fit your feet is especially important, and you should also make sure that you replace your shoes either every three months, or after 500 miles of wear, as this is what is recommended by experts.

Avoid Activities that Stress Your Knees
While staying fit and active is important, you should also try to avoid specific activities that will cause extra stress to your knees. Examples of these are deep knee bend exercises and downhill running, both of which place a huge amount of tension on your knees.

A knee injury can be incredibly painful and frustrating, which is why you should take all of the necessary steps to prevent this from happening. From ensuring that you warm up before exercising to keeping your weight under control, these tips will help you to keep your knees healthy for years to come.

Simple Exercises to Tighten the Skin Above Your Shoulders

Loose skin can be caused by a number of different factors, from weight loss to aging, and, once your skin has taken on this looser appearance, tightening it back up can seem like quite the challenge. While there is nothing that you can do at home to transform your skin overnight, here are some simple exercises that, when carried out regularly and consistently, will help to tighten up the skin on your shoulders.

woman doing push-up

Push-Ups
While many people perform push-ups to work the major muscles in the chest, this exercise is fantastic for toning the upper arms and shoulders over time as well. It is a common misconception that this is an exercise that needs to be carried out every day, but this actually does not give the muscles enough time to rest in between sessions. Between eight to ten reps is ideal, with two days of rest in between. Place your focus on improving your form rather than increasing reps, and, if you need an added challenge after a while, look into weighted push-ups and decline push-ups. There are many other push-up varieties out there, and not only will these target a different range of muscles, but they will also add some diversity to your workout routine and make it much more interesting.

Woman using dumbbells

Reverse Curls
Reverse curls are known for being able to really help with sagging skin, and are able to help to tone this back up. Hold a five to eight pound dumbbell in each hand, and stand with your feet shoulder-width apart. Keep the dumbbells in front of your thighs with your palms facing in before curling both hands and bringing them close to your shoulders. It is important to do this without bending the wrists, before ending it by lowering your hands back down to complete the repetition. This should be done in two sets of 20 in order to experience maximum benefits.

woman doing back extensions

Prone Shoulder Extension
The prone shoulder extension is another exercise that requires the use of dumbbells, and this is because weight training is the best way to fill out loose skin and tone the muscles around the shoulders. Lie face down and keep your arms by your side, with a dumbbell in each hand and your palms facing upwards. Lift your arms towards the ceiling, before pausing at the top of your range of motion and then slowly lowering your arms back down, stopping right before they actually touch the floor.

The shoulder is quite a vulnerable joint, which means that it is at a higher risk of injury than other parts of the body. While these exercises will be able to help in toning the muscle and tightening the skin, it is important to ease into them slowly, giving your body enough time to adjust to the new routine, as this will help you to avoid injury or muscle pain. You should also try to do some back and chest exercises before working on your shoulders, as your shoulders will still be involved in these other exercises, and will prevent them from being fatigued too early on in your workout.

OROGOLD Recommends Hot Workouts for 2015 – ORO GOLD Reviews

A brand new year is here, and it’s time to begin thinking about your overall health and fitness regimen. Maybe you’ve fallen off the wagon over the holiday season and have shirked your gym routine. Perhaps you haven’t given up on your gym routine, but it’s given up on you. ORO GOLD would like to help you get into shape with some of the hottest workouts for 2015. Included is a top favorite of ours here at OROGOLD that works well no matter what the year, but also introduce you to some new workout ideas that OROGOLD has stumbled across and would love to share with our readers.

Beautiful sporty woman is doing Pilates: upward-facing dog, Pilates

Pilates is one of our top picks here at OROGOLD. Not only does it strengthen and tone every muscle in your body, it provides weight loss, stability, and strength. Using the core muscles as the epicenter of the workout, you build lean muscle while losing stubborn fat once and for all. There are different levels of the exercises and workouts for people such as beginners all the way up to intermediate. You can even do these workouts in the comfort of your own home with some DVD’s and a floor mat. You may even be able to find some great Pilates workout videos online. Chances are, if you try it – you will love it!

Man doing pushups as part of body weight workout Body Weight Workouts 

This particular workout is forecast to be the number one workout program in 2015, body weight training and body weight workouts are an attractive alternative to joining a gym. They can be done by using your own body weight and minimal equipment, which saves you money and time on buying equipment and memberships. Things such as high interval push ups, pull ups, sit ups and crunches, as well as planks will allow you to tone and tighten all the loose and (for lack of a better word) jiggly areas in which you would rather not have any longer, and will also allow you to burn calories and fat at a high rate of speed.

High Intensity Interval Training High Intensity Interval Workouts

There are many people already hooked on high intensity workouts, but this is projected to be the second most popular workout craze in 2015. These types of workouts involve short, quick bursts of high impact exercise and then a very short resting period between sets. From there, there are many different reps and sets in which to complete and repeat. Usually, a timer is set to ensure each set or rep is done within the designated time frame. Many women love the energy they get from these workouts, and the fast results they see when doing these workouts on a daily basis. Even just 10 minutes per day can produce optimal results in a short amount of time.

If you are ready to take charge of your weight, health and fitness, give one or all of these workouts a try in 2015. Develop an exercise regimen that you will be able to complete at least twice per week aside from walking or jogging. Chart your weight loss and inches lost once per week. Always remember to drink adequate water – at least 8-12 glasses per day – which is very important to avoid dehydration, especially when working out.

OROGOLD Explains Work Out Skin Care Dos and Dont’s

Work outs and exercises are known to be one of the best ways of ensuring that your body remains fit and healthy and that your organs function normally. One of the biggest benefactors of regular exercise is your skin. Exercises are known to stimulate body processes and regulate body functions. It also causes a lot of sweat which allows your body to release its toxins, open your skin pores and rejuvenate your skin cells. As a result, your skin ends up looking healthier and younger. However, you must understand that there are several work out skin care dos and dont’s that you need to take care of. Remember, the ultimate difference between making your work out routine effective or ineffective for your skin could be one of the points mentioned by OROGOLD herein below.

Fitness girl drinking from bottle of water

Work Out Skin Care: Dos

Avoid tanning at all costs

Your skin pores are known to open up after a rigorous work out. This makes your skin much more susceptible to the harmful UV rays of the sun and direct exposure to sunlight could result in tanning. One of the most important post work out skin care solutions is to ensure that you avoid direct sunlight at all costs. Cover your face with a scarf, wear sunglasses, wear a broad rimmed hat and use sunscreens to block out the harmful UV rays that affect your skin.

Be gentle on your skin

Make sure that you are gentle on your skin. Don’t scrub yourself to make your body feel clean after sweating. Yes, you might feel better, but it could end up being a disaster for your skin, particularly if you suffer from sensitive skin. Use gentle cleansers to clean your body and a gentle shampoo to rinse your hair. We like OROGOLD Vitamin C Cleanser to remove all the yucky stuff from our skin after a work out. This should do the trick, irrespective of how sweaty you have become.

Stay hydrated at all times

It is extremely important to ensure that you stay hydrated all through your work out. Rigorous exercises lead to loss of moisture from your body in the form of sweating. You need to ensure that you replenish your body fluids by drinking adequate water. You should also replenish your body with healthy food and a proper diet.

Stay disciplined

Make sure that you work out every single day. It doesn’t help to take a break when following a proper work out routine. This becomes even more important when you’re a beginner. Doing something consistently, no matter how big or small it is, definitely helps your skin a lot. For best results, don’t end up overexerting yourself either. Ideally, you should be looking at 30 minutes of cardio exercises on a daily basis and strength training 2 – 3 times a week for a couple of months until your body becomes accustomed to regular exercises.

Always listen to what your body has to say

In your zeal to look younger and fitter, don’t put too much of stress on your body. Your body knows what is best for it. If you feel uncomfortable or you feel that you need rest on a particular day, skip exercises and take a break. Although it is not wise to take breaks in your routine, overdoing is not a healthy way of exercising either.

Always wear comfortable shoes

Invest in a pair of comfortable work out shoes to give your back the necessary support while exercising. This is particularly important if you plan to stay in shape and not get bogged down after rigorous exercises.

Use the right skin care products

Using the right skin care products is extremely important after exercising. Refrain from using soaps to wash your body and always use a gentle cleanser that offers you with hydrating effects. It is also important to use a moisturizer that not only hydrates your skin, but also offers you with SPF 30 sun protection.

Young man working out and getting sweaty on a stationary bike

Work Out Skin Care: Donts

Don’t be hard on yourself

Your ultimate aim should be to age with grace. There are so many factors apart from your genetics that take a toll on the state of your skin. Don’t make it worse by being hard on yourself. Concentrate on taking care of your skin and your body rather than obsessing about things that simply cannot be changed.

Control your hands

Resist the temptations to wipe sweat from your face using your hands or your gloves. Always soak some cotton balls in a facial toner and use them to wipe your sweat. Don’t forget to wash your hands before and after exercising.

Never bathe with hot water after work outs

A hot water bath might do wonders to help you get rid of your exhaustion and loosen your sore muscles. But it ends up causing havoc on your skin. Hot water baths end up stripping your skin of its vital oils, thereby leaving you dry and itchy.

Don’t get stuck on the treadmill

Most newbies in the world of work outs prefer to follow the same routine at the same intensity. As a result, they end up spending too much time on the treadmill. This habit gets reinforced as the work out becomes easier and the body adjusts to the monotonous work outs. You might be fooled into thinking that you’re actually benefiting from the routine, but truth be told, your muscles have adjusted themselves to the challenge and your body stops to benefit. Make sure that you mix up your routine and intensity by jogging outside, using an elliptical machine or cross-training on the bike.

Remove your sweaty gym wear as soon as possible

You need to ensure that you strip off your sweaty gym wear as soon as you’re done exercising. Sweaty gym clothes are a breeding ground for bacteria and can cause a lot of damage to your skin. So, don’t skip on those showers after a work out.

 

Now that you’ve  become aware of all the dos and dont’s of work out skin care, you should easily be able to create your own skin care and work out routines. Don’t forget to carry essential things like a water bottle, a fresh pair of clothes, your gym shoes, a gentle cleanser and some sunscreen moisturizer.

Lose the Flab to Get Fab: Exercises to Tone and Tighten

There are exercises that don’t just help you lose your fat, but they also help you to boost your calorie burn, get a sleeker body and build some extra muscle. Each exercise involves multiple muscles of your body and burns more calories than single focused exercises like biceps curls. Moreover, each of these exercises that have been reviewed by OROGOLD Cosmetics also help you to build your posture, shape your body and get rid of that unsightly flab. So check out a few exercises that help you lose the flab to get fab.

Woman doing lunges on the beach with weights

Standing Lunges

Lungers are an extremely effective way of toning your butt and thigh area. All you need to do is stand on your feet, keeping them apart from each other at a shoulder’s length. Next up, place your Ieft foot forward, keeping the forward leg centered over the ankle and ensuring that the knee doesn’t  go beyond the toes. Push off with your heels in order to maintain your balance. While coming back to your normal position, focus on straightening the knee and the hip. Then follow the same procedure with your right leg and keep repeating the routine as directed.

Legs up at 90 degrees from ground for crunches

Legs Up Straight Arm Crunch

The Legs Up Straight Arm Crunch helps you to tone your abs. This routine can also be performed with the help of a dumbbell if you’re looking to make the exercise more challenging. Start off by lying on your back and maintain your leg posture at 90 degrees from the floor.  Straighten your arms (use a dumbbell if you wish to) and then curl upper back and your shoulders off the floor with the help of your abs. You also need to pull your arms all the way to the ceiling. Hold the posture for a second and slowly lower your shoulders back towards the floor. Don’t forget to ensure that you keep your legs and arms straight all through your exercise.

Bridge and pike exercise on yoga mat

Bridge & Pike

The Bike & Pike routine starts off by lying back on the floor with the right knee bent and your heel placed on the floor. The left leg should always be placed straight out. Next up, raise the hips and your back to create a bridge with your body. Hold your posture and then lower your hips on the floor. Follow this by crunching your abs and raise your upper body as well as your left leg to an angle of 45 degrees to create a V shape. Lower your chest down on the ground, allow your hands to fall behind your head, but ensure to keep your leg off the ground. This entire routine is considered as a single set. You need to complete the routine about 30 – 45 times, in sets of 10 – 15.

 Beginning position for leg raises

Lying Leg Raises

The Lying leg raises helps you to tighten and tone the skin around the lower abdominal area. Start off by lying flat on your back and then raise your legs to an angle of 90 degrees. Maintain the posture of your legs and keep them as straight as possible while you lower them in front of you till they almost touch the floor. Lift them back again to the 90 degree position and continue the routine. Remember, your legs should not touch the floor, but should come quite close to touching it when you bring them down in front of you.

 

Donkey Side Kick

Start off with a table top position and lift your knees a few inches off the ground, balancing your weight on your hands and your toes. While your leg is still bent and your right foot is flexed, raise the right leg to the side until the inner thigh becomes parallel to the ground. Extend the leg and kick before returning your legs to the starting position. Repeat the routine 10 times with your right leg and another 10 times with your left leg.