A Guide To General Female Health

A number of novels and stories of the early 18th and 19th centuries often portray women as mad and irrational beings, thus, espousing the creation of mad women literature. But, modern medicine dispels this "mad" attribute. By establishing that women's hormones are more sensitive and susceptible to change than that of men, more attention is given to female health. Menstruation, menopause, PMS, and perimenopause - these are all part and parcel of general health topics related to women. Aside from that similarity of being part of female health, these phenomena are due to one thing: hormonal changes. Hormones are fickle, they change with the slightest variation in diets or physical activity. Sometimes even emotional upheavals are enough to make women's hormones go haywire. Researchers on female health come up with studies on the relationship of female psycho-emotional well-being and their physical health. More often than not, hormones are the established links between this relationship.

Hormonal imbalances are the usual culprits for a number of health disorders in women. Although some of the symptoms are associated with other illnesses, their root remains to be unbalanced hormones. As varied as general health topics are, they range from physical manifestations to psychological and emotional troubles. Physical manifestations of hormonal imbalances include fatigue, weakness, weight gain, weight loss, digestive problems, hot flashes, and joint pain. Other symptoms are more pronounced and less insidious like hair loss and dry skin. Unfortunately, with the demands of career and family life, women often ignore these symptoms as merely due to excess work and overall tiredness. Some attempt to cure their symptoms with remedies and rest that do not work. Hormonal imbalances need medical attention and hormonal supplements to be treated properly. Otherwise, symptoms grow worse with heart palpitations, increased nausea, urinary dysfunction, breast pain, and vaginal dryness. Extreme cases even include changes in menstrual periods with the affected person either suffering from extended periods and bleeding or have total absence of periods.

If the symptoms and conditions above are bad enough, they are just the hormonal imbalances' physical aspect. Usually cropping up as manifestations of other psychological disorders, the psycho-emotional aspect of these imbalances are often disruptive. There are documented cases wherein afflicted persons confess of being unable to function at their normal level because of the symptoms. Some of the minor symptoms include cravings and mood swings. However, if the symptoms do not receive treatment, they progress to worse conditions like lack of sexual desire, depression, insomnia, and unclear reasoning. It's no wonder that general health topics and concerns about women often include well-being exercises.

But, these imbalances are not permanent afflictions. With proper diet, exercise, supplements, and counseling, women are able to get their hormones back on track. However, early detection is a key factor in treating hormonal imbalances. It is therefore important not to dismiss the symptoms as just belonging to general health topics or issues. Hormonal imbalances are not just topics -- they are real, and they happen to more women everyday.

Body-Weight Moves With Jumps

As you begin increasing your endurance and get used to the basic body-weight
exercises, you can then increase your workout intensity with jumps. Many body-weight
moves become high-intensity moves, especially those with jumps. Here are some
different ones you can try out.

Lateral Jumps

Keep in mind all of these moves use quite a bit of intensity, so feel free to start slow with
a small number of reps, then gradually add in more reps and intensity when you build
up strength and endurance. This is also perfect for athletes who want to work on lateral
power, which is when you need to change directions faster and more efficiently. The
lateral jump is done by first standing with your legs apart, at about shoulder-width. Bend
down if you need to get power that way, jump up and to one side as high as you can. 
You will then jump back and do the other side.

Jump Squats

Next up is a jumping move called the jump squat. This combines the squat, which is
excellent for your legs, buttocks, and core, with a high-intensity jump mixed in. You will
start with your legs in a squat formation shoulder-width apart. Bend your legs to go
down into the squat like you normally would, then when you come up, jump as high as
you can. Both feet should be off the ground when jumping. You really have a lot of
options for how difficult this is. As you get stronger, you can do lower squats and higher
jumps.

Jump Lunges

You can also turn simple lunges into jump lunges when you start working on your
strength and endurance. This is a good way to increase the intensity, adding in some
cardio along with the body-weight strength training. Start by doing a regular lunge with
one leg bent in front of you, and the other bent behind you. Lunge down, then when you
come up, jump in the air, alternating your legs as you do so.

Burpees

A common jumping body-weight exercise is the burpee. You will see these done in
fitness classes often, along with HIIT workouts, or any high-intensity body-weight
workout routine. To do a burpee, you start by standing with your feet at the standard
shoulder width apart and your arms down. Start to do a squat by pushing your hips back
and bending your knees, then go all the way down to put your hands flat on the ground
in front of you. Jump your feet and legs back, do a push-up, then go up and repeat it.

Body-Weight Moves for the Upper Body

As you probably know, body-weight exercises allow you to workout anywhere and
usually with no equipment or weights, toning and strengthening your entire body. For
some people, they really want to focus on their upper body, which is where the following
moves benefit you the most.

Pull-Ups and Push-Ups

Two body-weight exercises that are fantastic for your upper body are the pull-ups and
push-ups. If you don't have a bar at home, you will need to go to a nearby playground or
park for the pull-ups, or you can do them in your local gym. However, it is highly
recommended to add them to your routine if you are working on your upper body. All
you need to do is put your hands on the bar and try to pull yourself up until your chest
meets the bar. Don't worry if you can't do one because the stronger you get, the easier they
become.

At home, you can do push-ups as well. If you know how to do a plank, you know the first
move of a push-up. Instead of holding the plank, you will bend your elbows and move
your body down to the ground, then lift your body back up into the plank position.

Star Plank

Are you looking for a harder plank to do? When you feel like you have gotten used to
standard and elbow planks, and want to work your arms as well as your core, try a star
plank. For this move, you are doing a full plank, but your hands and legs are stretched
out with more space in between them, creating a four-pointed star with your body. 

Diamond Push-Up

Another version of the push-up is one where you simply move where your hands are. 
The benefit of this is that you work different arm and shoulder muscles, further
increasing your body-weight upper body workout. Instead of just putting your hands
shoulder width apart, you will touch your hands together in a diamond formation. This
really works on your shoulders and arms. Do the push-ups like you normally would. As
with pull-ups, don't worry if you can only do one or two right now. When you get
stronger, you will be able to do more of them.

Many body-weight exercises work your entire body, including your upper body, so mixing
up your routine is great for a full-body workout.
 

5 Variations Of The Plank

Planks are one of the top body-weight exercises you will see recommended. Even a
beginner can do them for a few seconds at first, then gradually hold it for longer and
longer. There are many types of planks from the elbow plank to the full plank, as well as
other variations. Here are 5 different types of planks to try out.

1. The Standard Plank

The first type of plank you are probably familiar with. This might be known as a full
plank, standard plank, or hand plank. All you have to do is get into the position of doing
a push-up, without actually doing the push-up. You are just going to hold it, like many
other planks. This engages your abs, but also works your legs, arms, and shoulders at
the same time.

2. Elbow Plank

The next type of plank is another basic one where you are meant to hold it for as long
as you can. This works your ab muscles even more, and can give your hands and wrists
a break if they hurt while doing a full plank. With the elbow plank, the only difference is
that you are resting your body on your elbows and upper arms, which will be flat on the
ground. This is great for people with arthritis in their hands or who have sensitive and
weak wrists. 

3. Side Planks

When you get used to these elbow and full planks, you can then add the side planks. 
You are resting your body weight on just one arm or elbow, so they are going to be
more challenging. You want to first do your preferred style of plank, then shift your body
so that you are resting on just one side, with your heels touching and legs together. 
Hold it as long as you can, then switch over to the other side.

4. Shoulder Touches

Shoulder touches are also a more challenging type of plank since you are resting your
body on one hand for much of the workout. You want to do a full, standard plank with
your hands flat on the ground and back as flat as you can get it. You will then lift one
hand and tap the opposite shoulder with it, alternating back and forth to do the shoulder
touches. Try 10 reps, then gradually increase them as you get stronger.

5. Side Leg Planks

This move is going to really work on your core, plus giving you an excellent leg and
buttocks workout as well. Start in your preferred plank, whether it is an elbow or full
plank. Then lift one leg, bending your knee and pulling it toward your body, but on the
opposite side. Put your leg back on the ground, and repeat the same for the other leg. 

The Best Body-Weight Moves for Your Abs

While body-weight moves work your entire body, some of them really target your core. If
you are looking to tighten your ab muscles and strengthen your core, definitely add
these moves to your workout routine.

Reverse Crunch

This might sound like a simple crunch, but you are going in reverse, and it is much more
complicated. The good news is that it works your lower abdominals, which are
notoriously difficult to engage. If you have a low belly pouch you are trying to minimize
and tone, this is an excellent body-weight exercise to do. The reverse crunch starts with
you lying on your back with your legs out in front of you. Put your hands behind your
head to support your neck, then cross your ankles. Lift your feet up and toward the
ceiling, then back down. When you lift up, you want to try to get your buttocks off the
ground. You can start this by bending your legs, but eventually you should be able to handle these.

Different Types of Planks

All the different planks you do will work out your abs in a minimal amount of time. 
Crunches can only get you so far, plus planks work other areas of your body as well. 
Start small with the elbow and standard planks, holding it for as long as you can. You
can then start adding more planks, like side planks, shoulder taps, and pulling your
knees in to your chest one by one. The great thing about planks is that they engage
your abs and have modifications to make them more difficult.

Leg Lift

This is similar to the reverse crunch, except you want to keep your legs straight, and
don’t need to lift them all the way up. Instead, you are going to reach your legs out while
laying on your back, lift your legs about 6 inches, then lower back down. Continue doing
this as many times as you can. If you have a bad lower back, this might not be the best
ab move for you. 

Bicycle Crunches

When you get sick of standard crunches, you can easily mix it up by doing bicycle
crunches. Lay on your back, then bend your knees, lifting both legs off the ground. Lift
your upper back and neck off the ground by a few inches into a crunch. You will then
move your legs out, back and forth, while extending them in a bicycle form. Try to do 10
sets, take a break, then see if you can do 10 more.