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RESISTANCE. SEXUALLY TRANSMITTED DISEASES

The basic element of fitness:
develop the heart and lungs.


Of all the elements needed to be fit, the most crucial is surely the cardiovascular endurance: the continued ability of the heart and lungs and blood to take oxygen from the air and distribute throughout the body. All body cells need oxygen to function. The stronger the heart and lungs more elastic, better distributes oxygen to the cardiovascular system. And the cardiovascular system works better, more alive we feel, sharper minds and better the chances that we are energy reserves at the end of the day.

How is the resistance?
Since there is no way to directly exercise the heart and lungs and blood vessels, is necessary to carry out an exercise that is demanding on the cardiovascular system, an exercise that provides large amounts of oxygen to the system.
In essence, any form of exercise that lasts more than 90 seconds increases the further input of oxygen is called aerobic. Any exercise lasting less than 90 seconds, is called anaerobic.
cardiovascular system to provide a development large enough to coseguir significant benefits, exercise must be maintained for at least 20 minutes. Ele exercise has to use large muscle groups to demand enough to the cardiovascular system. The underwriting year must be continuous, so that they continue to pump oxygen around the system.

What really makes a year?
Physiologically, the body undergoes an adaptive response to the demands of aerobic exercise repeated. The heart needs to pump more blood with each beat, with exercise, becomes stronger and can even grow in size. The arteries dilate in order to get more blood to muscles. The greater volume of blood capillaries induces the muscles to be better stocked with blood. The muscles themselves become more efficient at absorbing oxygen from the blood and convert stored carbohydrates and fats into energy. We refer collectively to all these changes as "the training effect."

How much exercise should a person?

To achieve the aerobic benefits you must exercise at least three times a week for no less than 30 minutes each time: 5 minutes to warm up the heart rate to rise gradually, 20 minutes of aerobic work, called the training phase, and 5 minutes of cooling for the heart gently return to its normal rhythm. Unless this will help with proper training effect, but any exercise is better than none.

ele Is perjucial exercise in a big city?
Exposure to high concentrations of ozone can cause chest tightness, headaches, nausea, sore throats and burning eyes. One study found that running for half an hour in the middle of heavy traffic is the equivalent smoking half a pack of cigarettes. High levels of carbon monoxide exhaust from cars can be extended to 20 meters away from roads. If you must exercise near high-traffic area, it is best to do first thing in the morning or late afternoon and stay at least 20 or 25 feet away from traffic. Large parks with large areas of vegetation and wooded areas provide a refuge for anyone environmentally safe exercise.

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sexually transmitted diseases (STD) or venereal diseases are becoming more frequent. Most STDs are treatable, but still there is no effective treatment for human immunodeficiency virus (HIV) which causes acquired immunodeficiency syndrome (AIDS) and, eventually, death occurs in most cases.
Although you can get HIV by using contaminated needles or, rarely, blood transfusions, is more likely to be transmitted through sexual contact. The virus is present in semen and vaginal secretions, enters the body through small tears in the vaginal or rectal mucosa during sex. Transmission virus only occurs by intimate contact with blood, semen or vaginal secretions infected. There are reports of HIV transmission to healthcare workers through needle puncture.
sexually transmitted diseases due to chlamydia, gonorrhea, herpes, venereal warts and syphilis are highly contagious. Many of them are spread only through sexual contact. The microorganisms that cause STDs, including HIV, die after a few hours to remain outside the human body. However, none of these infections are spread by casual contact such as shaking hands or sitting on the toilet.
The only sure way to prevent STDs and AIDS is through of sexual abstinence or sexual relations take place exclusively between two uninfected partners. In case of having multiple partners or one of them is infected, l individual is at high risk of contracting a sexually transmitted disease.

CONDOM USE.
The consistent and correct use of latex condoms and avoid sexual practices can decrease the risk of contracting AIDS or other STDs, but condoms do not completely eliminate the risk. Some are made from animal membranes and pores of these condoms "skin" natural can allow the passage of the AIDS virus. We recommend using only latex condoms.
To be effective, the condom must be undamaged, should be applied before genital contact, must remain full until it is removed at the end of sexual activity. Additional lubrication (and this occurs even with condoms lubricated) can work to avoid condom breakage. Should be used only water-based lubricants, the oil-based lubricants can cause the condom to break.
A new female condom can help reduce the risk of contracting an STD. Many forms of contraception in women (such as birth control pills) do not protect against STDs, but the results of studies indicate that use of nonoxynol-9, a spermicide, reduces the frequency of gonorrhea and chlamydia. The joint use of spermicides and diaphragm also helps to kill bacteria.

RISK BEHAVIOR. Different sexual practices
accompany varying degrees of risk for HIV infection. Receptive anal intercourse (passive) is the riskiest, because the damage to the anus and rectum can allow HIV to enter the blood. In this relation, the passive coupler is at much greater risk of contracting HIV than the active coupler, although the latter may acquire gonorrhea and syphilis of the rectum of passive coupler.
The heterosexual vaginal intercourse, especially with multiple partners, carries the risk of contracting HIV. It is thought that the virus spreads more easily from men to women than vice versa.
The sex-oral-genital sex is also a possible means of transmission of HIV, gonorrhea, herpes, syphilis and other STDs.

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Lower cholesterol.

Cardiovascular diseases are still the leading cause of death. Many of the deaths are caused by narrowing or blockage of the arteries (atherosclerosis). Cholesterol plays a decisive role in this disease and this is largely preventable.
Atherosclerosis is a process without pain or other symptoms in which fatty deposits containing cholesterol on artery walls. These clusters occur in the manner of bumps called atherosclerotic plaques. As a board, the internal caliber of the artery narrows and blood flow decreases.

What is cholesterol?

Cholesterol is a waxy substance and is similar to the fat (lipids). Often referring to it is considered a poison, without taking into account that it is essential to live. Cholesterol is essential for cell membranes of the body, the insulation of the nerves and the production of certain hormones. In addition, the liver uses to produce of bile juices that aid in digestion of food.
The confusion surrounding the cholesterol is due in part to the way some people use the term. It is common that the word cholesterol is used generically to include cholesterol intake and circulating in the blood. Ø
Cholesterol Diet: The food that exists in the form of lipids. Is present only in animal products such as meat and dairy products. Ø
blood cholesterol: There is a different way, as a natural component of blood lipids.
blood cholesterol from the liver and the foods we eat. The liver synthesizes nearly 80% of blood cholesterol, while 20% comes from the diet. The amount of fat, particularly saturated fats and cholesterol we eat influences the levels of cholesterol in the blood.

blood cholesterol: the good, the bad and the ugly.

To carry cholesterol in the blood, the body covered with a special type of proteins, called apoproteins. Once coated, is formed packages called lipoproteins.
Lipoproteins carry cholesterol and triglycerides (another type of lipid) in the blood. Some lipoproteins are called low density lipoprotein (LDL) and high in cholesterol, while others, called high density lipoprotein (HDL), consisting mainly of protein. Some people call it "bad" cholesterol to LDL and "good cholesterol to HDL. Below is the reason.
Cholesterol serves as a building material in cells throughout the body. LDL particles that carry cholesterol, bind to receptors on cell surfaces and then get into the cells. If there
excessive LDL particles in the blood if the liver cells are not normally these particles or very few LDL receptors in the liver, excess cholesterol deposits in artery walls.
It is at this point that high-density lipoprotein or HDL is its role as "good." In fact, bind to cholesterol deposited on artery walls and transports it to the liver for disposal. The situation may be difficult if they continue up too much LDL cholesterol particles in the walls of the arteries. In these, there are plaques and artery begins to narrow, a process called atherosclerosis. Therefore, higher HDL values \u200b\u200bare good. Help protect against atherosclerosis.

Blood tests: What do these numbers mean?

This table should be used as a general guide. The importance of each figure varies to some extent in men and women and in accordance with the state of health of each individual. For example, if you already have heart disease should perhaps even to decrease the LDL cholesterol values \u200b\u200bto 100. Your doctor can clarify the specific risk to which it is exposed.

LDL is not measured directly but calculated from other figures. If you know the total cholesterol (TC) and triglycerides (TG) and HDL, can be calculated using the following equation: LDL = TC
- (HDL + TG / 5).

Reduced levels of cholesterol.

Diet and exercise are the first lines of defense against high cholesterol. Lower cholesterol and saturated fats in the diet reduces blood levels. Some people do not respond in this way requires diet and medication administration. To reduce cholesterol in the diet is suggested:

or decrease body weight by reducing calories and increasing exercise. Must confine all fat to no more than 30% of total daily calories.
Ø Reduce saturated fats. No more than one third of the fat consumed should be saturated. It should read labels carefully. Ø
reduce cholesterol in the diet. Your daily limit for dietary cholesterol is 300 milligrams. Avoid dairy products made from whole milk and cream or viscera like liver and tongue. Choose lean cuts of red meat. Reduce intake of red meat. Limit intake of egg yolks to 3 or 4 per week.
Ø Eat more grain products, fruits and vegetables. Ø
Select a cookbook that includes vegetarian dishes.

If, despite these changes take the form of life still remains elevated total cholesterol, particularly LDL value, your doctor may recommend medicine. It is usual that the value of LDL cholesterol is the deciding factor. In the absence of risk factors for cardiovascular disease, LDL above 190 generally require the administration of medications. When two or more risk factors, the LDL level in excess of 460 may require the use of drugs. In case of heart disease, the doctor may use a drug when LDL value is greater than 130.

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