The problem with the practice of weight training is the need to find a room to train on machines. However, not everyone necessarily access to a venue near him and in this case, doing exercises, you need to do at home. For fitness enthusiasts, nothing beats a good gym. We meet other people, we take advice, testing equipment, working on big machines, etc ... But for those who may not have the time or simply seeking an easy way to make some exercises from time to time, then the gym at home can be an excellent solution.

Benefits of weight training at home

The benefits of strength training at home are numerous:
- Time saving
- Increased availability to her family
- More convenient
- Cheaper
- No regard for other people shy


Disadvantages of home fitness

Even if the home gym has some advantages, it also has its share of disadvantages:
- No tips
- No access to large machines
- Difficult to motivate all alone
- Less security


What exercises to do at home?

The problem of working at home is that you do not have the same equipment that room. However, with a minimum budget, you can buy some weights and bars to perform relatively simple exercises but are still working their muscles.
Furthermore, in bodybuilding, there are many exercises that can be done without any equipment such as work-ups or a few sessions pumps.
In addition, you can also get help from a coach at home. This allows you to receive advice as room but without moving.
Finally, when practicing at home, there is a method that can be followed and that the method is called LAFAY. This method is widely recognized in the world of fitness and can train at home without equipment.


Precautions

When we do weight training at home, do not take risks. Indeed, you are alone at home, therefore nobody will be there to rescue you if you have a problem. So do not try a number of repetitions or too important to raise a bar too high. Be reasonable!
Moreover, to avoid any accident, it is necessary to check the status of your fitness equipment. Indeed, a screw tight and evil accident can happen quickly.
Finally, a board that holds true for practitioners in fitness room at home: if you consume food supplements, follow the prescribed dose to avoid any problem with taking this kind of product.


Conclusion

The practice of weight training at home is a good thing for all those who do not have time to go into a room or want to lose the least time possible. However, there are rules about not doing anything and especially not to get hurt. In addition, when working at home, we tend to want to work all the time. Be careful to fatigue caused by repeated practice and not falling into overtraining.

Side effects of consumption of anti-inflammatory drugs (NSAIDs), we must find other treatment options. The real alternative is represented by the existence of new drugs - the biotherapies - revolution in the treatment of spondylitis.

Spondylitis, a common and painful disease

Ankylosing spondylitis is a painful inflammatory arthritis that is characterized by its preferential localization in the spine and sacro-iliac joints of the pelvis. It can also reach the peripheral joints, especially those of lower limbs. Dr. Sibilia said that "patients often have complications: 10 to 15% suffer from psoriasis, 30% of uveitis and 10% of Crohn's disease."
It is a relatively common disease, affecting mostly young men, 20 to 30 years. In France, an estimated 100 000 people are affected. Spondylitis causes intense inflammatory pain in the back and affected joints and tendons. To fight effectively reduce inflammation and pain, doctors based on the prescription of nonsteroidal anti-inflammatory drugs, i.e. those that do not contain cortisone. But, taken in high doses over long periods, these drugs cause many side effects, sometimes serious.

The dangers of overuse of NSAIDs

75% of patients are relieved by nonsteroidal anti-inflammatory drugs. But for the remaining 25%, it does not work. I n consequence patients often then increase the doses of NSAIDs in the fight against pain. Thus, "they take such high doses over long periods" says Professor Jean Sibilia. The main risks of this overuse of NSAIDs are gastrointestinal and renal, but there is also an allergic risk and that from the first prize. At digestif, the most common is gastric discomfort, which must be taken into account, but the real danger is that of the ulcer, which may be complicated by gastrointestinal bleeding in case of puncture. Renal level, the greatest risk is that of acute renal failure, in elderly patients, dehydrated and take drugs such as diuretics or antihypertensives (ACE) inhibitors. Nephrologists also emphasize the risk of interstitial nephritis, which can lead to chronic renal insufficiency. "Even more unknown, there is a cardiovascular risk linked to taking these drugs," says Professor Sibilia.
Finally, more serious accidents, but fewer are reporting, as liver damage and agranulocytosis. "All anti-inflammatory drugs have these risks, but with gradients reached the rheumatologist. He recalled that the NSAIDs phenylbutazone remains the least well tolerated - "is an anti-inflammatory use very powerful hand in the final" - and proposes solutions to reduce the consumption of NSAIDs.

A revolution: the biotherapies

"We advise patients to take anti-inflammatory when poorly during outbreaks and stop or reduce consumption of them as soon as possible" says Dr. Sibilia. It is advisable to take painkillers and do the rehabilitation, but often this is not enough. "In case of inefficiency of NSAIDs, the major, the Anti-TNF Alpha" said the doctor. The three anti-TNF use in ankylosing spondylitis are etanercept (Enbrel ®), infliximab (Remicade ®) and adamilulab (Humira ®). 10 to 20% of patients benefit. "The effectiveness of anti-TNF alpha is spectacular, the symptoms disappear quickly," says Professor Sibilia. And, most importantly, patients can stop NSAIDs. Unlike the latter, biotherapies have no gastrointestinal or renal toxicity. However, these are powerful immunosuppressants. The risks of infection, particularly the revival of an old tuberculosis which has not been processed, therefore the main side effect possible.
French recommendations for treatment with anti-TNF Alpha? Ankylosing spondylitis have a certain (confirmed by MRI), have noted the inefficiency of at least two or three NSAIDs including phenylbutazone, and have an active disease. "In case of poorly controlled disease or intolerance to NSAIDs, an indication of anti-TNF alpha may be discussed with the practitioner," said Jean Sibilia. In the future, more patients will benefit can be biotherapies!

An estimated three million men are working around with early signs of diabetes and don’t even know it. Taking this mineral could protect them from full-blown diabetes by boosting their bodies’ ability to regulate blood sugar levels. Keeping chromium stores up also seems to help the body manage stress.

Fruits, vegetables, fish and chicken will supply some of the body’s needs. But a good diet alone isn’t likely to get you adequate stores of chromium. Taking a daily supplement to assure you the male-recommended dose of 50 to 200 micrograms is recommended. Two chromium-fortified tablets of brewer’s yeast should do the trick.

Adept thalasso therapy cures, you would've never thought that you'll escape to the French coast. Note however that the wave thalasso is sweeping many countries. So to combine sun, tourism and welfare, let yourself be tempted by a hint of exoticism. Take your water! For most spa, a spa outside our borders is rarely considered. However, be aware that many countries now open to tourism health.

Dare The Exotic!
Convinced by the benefits of thalassotherapy, you decided to combine the qualities of seawater and the virtues of the sun ... Oops, its rays are not always what it should be under the hexagonal latitudes. So if your passport is current, please note that many countries now offer quality services at affordable prices.

The virtues of sea water are at the heart of many civilizations. In Egypt, the pharaohs real organized processions to the Dead Sea and Red Sea. Plato recognizes unequivocally that he was treated in Egypt by enemas of seawater In ancient Greece, Hippocrates prescribed the use of external and internal seawater to treat joint disorders, back pain and swelling. This is the same Greek word that we must thalassa the term thalassotherapy ... The Arabic and Roman history could complement the many relationships that the peoples of the Mediterranean have woven with sea water as a remedy considered unbeatable.

Having wide open to modern technology, some foreign centers combine the latest in thalassotherapy, a relaxing and sunny and a diet adapted to the metabolism of modern man. The seawater is still mainly a Franco-French, since most of the open centers abroad are by the French. The care and benefits are generally the same as in France the difference with a focus on massage dry. Very popular, this treatment is a daily abroad when it is qu'hebdomadaire in national centers, primarily for cost reasons.

Reconciling Tourism and Health

Everywhere, the concept of fitness is developed to counteract the strain upon modern life. Tunisia, Spain, Greece, Morocco, Turkey, Italy, Cyprus ... (to be limited to our European neighbors) now offer cures.

Do a total-body workout two or three times a week. After you finish your shoulder exercises, you can try one set of 8 to 12 repetitions of the following exercises (except where noted):
Lat pull-down
Squat or leg press
Leg curl
Dumb-bell chest press
Cable or dumb-bell row
Cable triceps extension
Dumb-bell biceps curl
Crunch (15–20 repetitions)


Intermediate
Divide your programme into two: one for the upper body, one for the lower. Alternate the two workouts, taking a day off after each. So you do the upper-body workout on Monday and Friday of one week and the lower-body workout on Wednesday, then the next week do the lower-body workout on Monday and Friday and the upperbody version on Wednesday. Upper-body workout: After doing this shoulder programme, choose one exercise each for chest, back, biceps and triceps. Do two or three sets of the chest and back exercises and one or two sets of the arm exercises.

Lower-body workout: Choose one ‘hip-dominant’ exercise, meaning that the main emphasis is on the hamstrings and glutes (examples: step-ups and any deadlift). Then choose one ‘knee-dominant’ exercise, where the emphasis is on the quadriceps – the front of the thigh (examples: squats, leg presses and lunges qualify). Do two or three warm-up sets and two work sets of each. (Use heavier weights and do fewer reps in each warm-up set. A work set means you’re using the most weight you can for that number of reps.) Add your choice of abdominal and calf exercises.

Advanced
Divide your workout into four parts. Do each once a week; don’t work out more than two days in a row.
1. Shoulders and arms
2. Knee-dominant exercises (described above), plus abs and calves
3. Chest and back
4. Hip-dominant exercises (also above), plus abs and calves again