Homeopathic Medicine, a History: Samuel Hahnemann Invents Homeopathy

Samuel Hahnemann (1755-1843), né Christian Friedrich Samuel Hahnemann, was the German doctor who invented homeopathy. Wary of the medical establishment, Hahnemann mistrusted the medicines doctors ordered from pharmacists, which often contained dozens of ingredients. He left the medical profession, fearing he was doing more harm than good. He began to make a living by translating medical texts called Materia Medica, books that listed medical ingredients and what these ingredients cured, a study which today is known as pharmacology. It was as a translator that he began to develop his own theory of medicine, which would eventually become homeopathy.

Hahnemann Establishes the Theory of Like Cures Like

Hahnemann had a breakthrough moment when translating the work of Scottish doctor William Cullen. The doctor claimed that the bitterness of cinchona bark cured malaria (in fact, cinchona bark contains high levels of quinine). Hahnemann thought to himself, “I can think of 50 things bitterer than cinchona bark, and they don’t cure malaria.” So he ordered cinchona bark and took it himself. He experienced the shakes and chills symptomatic of malaria. Hahnemann postulated that maybe cinchona cured malaria because it could create similar symptoms in a healthy person.

Inspired, Hahnemann began to test on himself more substances in the Materia Medica, taking note of his own symptoms. He began to practice medicine again, matching patients’ symptoms to his own notes in order to prescribe a cure. And unlike before, Hahnemann began to cure people. He began to attract followers who wanted to learn his new methods.

“Like cures like” is the essence of homeopathy. Literally, “homeo” and “pathy” means similar suffering.

Hahnemann as Enemy of the Medical Establishment

Samuel Hahnemann was disliked by the pharmacists of the time, who were the traditional suppliers of medicines to doctors. Hahnemann only required one ingredient at a time, whereas their usual methods included upwards of 100 different ingredients. In short, Hahnemann’s inventions were threatening their business. As a result, Hahnemann was banned from working in different regions. He moved his family from village to village to escape the legal threats and injunctions of the medical establishment.

Despite years of poverty, escaping the medical establishment, Hahneman eventually enjoyed much fame and success. A widower later in life, he remarried a young Parisian woman and died in Paris, practicing medicine, well respected.

At the time of his death, Hahnemann had just finished his sixth edition of his work, the Organon. As a result, this more complete work was not released for a long time and has created a schism among homeopaths today, those who follow the sixth edition of the of the Organon and those who follow the previous editions as there are some important differences between the two.

Homeopathic Remedies Are Minute Dilutions of the Original Substance

Many substances can be diluted by being crushed and mixed with alcohol; however, many do not dissolve while others are poisonous. Hahnemann, a chemist as well as a doctor, discovered how to grind substances like mercury or arsenic with sugar, then take a portion of that and grind it with more sugar until the ratio was 1/1000 and the substance could became soluble in alcohol and was no longer poisonous. Using this method, substances with which doctors had been inadvertently killing patients (like mercury and arsenic) now became safe medicines for such illnesses as syphilis and sepsis (blood poisoning).

By making poisonous substances harmless, Hahnemann and the followers of his methods could test a new range of substances for their curative powers and used, greatly expanding their own materia medica.

Homeopathy Today

Today, homeopathy often comes under fire for being unscientific because it does not correspond to the germ theory, the accepted theory that illnesses are caused by microorganisms. Homeopathy is in the vitalistic tradition: Rather than curing an affliction itself, homeopathic remedies are meant to work with the body to overcome illnesses. However, homeopathy is an inductive science in that it is based on observation rather than theory. It is still practiced throughout the world today.

Homeopathic Medicines for Asthma

Asthma is an inflammatory disorder that affects the airways. This causes attacks that are characterized with chest tightness, coughing, shortness of breath and wheezing. Attacks can differ in severity, being anywhere from mild to severe. Homeopathic medicines cannot cure asthma, and should not be used to replace any conventional medicines or inhalers if they are necessary. However, these medicines can help to reduce the severity of symptoms during an attack and help to improve the condition.


Natrum Sulphuricum and Acalypha Indica for Asthma

Natrum sulphuricum is a homeopathic medicine that works well for those with asthma whose attacks tend to be brought on during damp weather. This treatment works especially well for those with a rattling in the chest during an attack, and often have loose stools after an attack. Those who will benefit from natrum sulphuricum often have attacks that occur after drinking alcohol, especially in more excessive amounts.

For those with asthma who have more severe attacks that are often accompanied with expectoration that contains blood in it, the homeopathic medicine acalypha indica should be taken. Acalypha indica works especially well for those with a violent and dry cough that continues even after the attack and the expectoration.

Moschus and Asarium Europaeum for Asthma


The homeopathic medicine that is known as moschus works well for those with asthma who tend to have attacks that are accompanied with severe anxiety, as well as the sensation that the person might suffocate. This remedy is especially helpful for those who are often described as being nervous. Those who will benefit from moschus often have large amounts of expectoration during an attack that has a stringy consistency to it.

Another homeopathic medicine, asarium europaeum, works well for asthma sufferers who experience frequent coughing even in between attacks. Asarium europaeum should only be taken by those who struggle to breathe during an attack.

Asthma can be a very serious medical condition. Although homeopathy can be very effective in helping to relieve symptoms during an attack, and helping to reduce both the severity and the frequency of attacks, it should not be used to replace any necessary conventional treatments. Homeopathy also should not be used in place of an inhaler.

Adaptogens that Help with Adrenal Fatigue

The adrenal glands sit atop the kidneys and secrete the body’s four major stress hormones, including a steroid hormone called cortisol (cortisol is a steroid that is completely different to anabolic steroids). These substances speed up metabolism and help the body cope with danger. Under circumstances of extreme or chronic stress, large amounts of cortisol lead to health problems. With serious cases of adrenal fatigue it is not uncommon for males to have lower production of an anabolic steroid called Testosterone, according to this steroid and bodybuilding blog, “Testosterone is a naturally occurring steroidal hormone produced in the testes of males and in the ovaries of females. Testosterone plays a vital role in both males and females, both these sexes need testosterone for a healthy functioning body.”

Siberian Ginseng Aids Body Defenses

According to reports published by the World Health Organization, Radix eleutherococci, or Siberian ginseng, has complex benefits: “The mechanism of the antistress or adaptogenic activities of Radix Eleutherococci appears to be threefold. Extracts of the roots have an adaptogenic effect that produces a nonspecific increase in the body’s defence against exogenous stress factors and noxious chemicals. The roots also stimulate the immune system, and promote an overall improvement in physical and mental performance.”

The active part of the plant is the root. It can be found in many forms: whole root, root pieces, powdered or liquid extract or concentrate, and as granules for instant tea. Tablets, capsules, tinctures and oil-based forms are also available. Look for pure ginseng on the label as there are many diluted and ineffective preparations marketed. Take ginseng daily for two to three weeks followed by a 14-day rest period.

The plant should not be used during pregnancy or by those with high blood pressure or hypoglycemia. Diabetics should monitor blood sugar closely when using Siberian ginseng as the plant may temporarily lower serum glucose.

Holy Basil Improves Energy and Stamina

Also known by its Indian name, tulsi, or holy basil, is prized for its ability to improve stamina and help the body adapt to stress. In a 1997 study published in the Indian Journal of Physiology and Pharmacology, mice subjected to noise and exhaustion had more energy and shortened recovery times when given holy basil. The herb is rich in antioxidants and has antiviral and antibacterial properties which support immune function. Tulsi is a source of vitamins A and C, calcium, zinc, iron and chlorophyll.

To prepare tulsi in its popular herb tea form, add one teaspoon dried herb to one cup of boiling water and steep at least five minutes. Drink one cup per day. There are three main types of tulsi, rama tulsi being the one most commonly grown locally, with two others available by import from India. All three are potent adaptogens.

Ashwagandha Improves Memory and Fights Depression

The adaptogenic properties of ashwagandha work to normalize the endocrine system, including the thyroid, the pituitary and the adrenal glands. Because of its affect on acetycholine receptors in the brain, ashwagandha improves memory in elderly persons. A study published in the December 2000 issue of Phytomedicine confirmed the antidepressant and anti-anxiety effects of this medicinal plant, also known as Withania somnifera, Indian ginseng and wild cherry. Ashwagandha has been used by Native Americans and Africans to treat inflammation and fevers. It also has anticancer properties.

Ashwagandha is available in capsules filled with powdered extract, typically a 500mg strength. Initially, one 500mg dose near bedtime is advised as the herb causes drowsiness in some people and may cause gastric upset in larger doses. Work up to a dose of three grams a day (six capsules) for six weeks. The herb can be taken indefinitely in six week cycles, but allow for a one week rest period.

Continuous and prolonged stress can be detrimental to the adrenal glands. Work-related pressure, marriage problems, loneliness, illness and grief can cause immune deficiency and “adrenal burnout” or adrenal fatigue. Improved health could depend on taking adaptogenic herbs such as Siberian ginseng, tulsi, and ashwagandha.

Exploring The Real Truth About Matcha Green Tea

If you are a tea aficionado or you have just started drinking tea, there is a good chance that you have come across a lot of information about matcha green tea. Many dealers claim that this powerful green tea contains 137 times more antioxidants than regular tea. Matcha has been around for centuries and the preparation and serving of the tea is what really makes it stand out amongst the competition.

Created In A Unique Way

Did you know that matcha literally means “powdered tea”? When you make an order at a restaurant of traditional green tea, the components of these leaves are actually infused with hot water and later discarded. This is not the case when it comes to homemade matcha. When you consume real matcha tea, you are actually drinking the leaves, which contain most of the beneficial properties. Any good dedicated matcha drinker will know that the leaves need to be ground into a fine powder that is later made into a solution by mixing heated water with matcha powder until it froths.

More Caffeine Means More Energy

Most individuals consume coffee or tea for its powerful caffeine content. Whether you are looking for the energy to get out of bed or the energy to hit the gym, tea is without a doubt one of your best options. You might be surprised to learn that one espresso only contains a mere 64 milligrams of caffeine, while one teaspoon of matcha contains 70 milligrams of caffeine. That pretty much means that one-teaspoon of matcha tea could provide you with a much greater energy boost than your average cup of Joe. This could be the very thing that you need to make it through an extremely difficult day at work or in the gym.

Other Benefits

The benefits of Matcha tea continue on and on. This type of teach can strengthen the immune system, detoxify the body and help you burn more calories that ever before. It’ll also promote your mood and calm your nerves. With this tea, you can also improve your memory, focus and concentration. Suffice to say, there are tons of good reasons to drink matcha.

Tips For Buying Matcha Tea

When attempting to invest in Matcha green tea, you’ll need to put in extra effort to ensure that your money has been spent wisely. First and foremost, you should always try to obtain rich, green tea leaves. This ensures that the leaves are vibrant and have a high antioxidant level. It is also a good idea to choose an organic matcha. While it may be possible to buy matcha powder from many different countries, it is best to stick with a Japanese source. Stay away from Chinese sources whenever possible. It is also vital for the matcha to be stored in the appropriate manner.

It should have been stored in a cool, dry and dark space. This will ensure that the tea will deliver the best consistency and flavor. Do your research and choose your vendor carefully. If you do not, you may not be able to obtain the results that you’re truly after.

Fruit Smoothies are an Easy and Healthy After-School Snack

The key to making these smoothies creamy is frozen fruit so the ideal would be to fill up the freezer with some fresh fruit or buy frozen fruit straight from the supermarket.

Bananas can go brown and ripen soon after purchasing but instead of throwing them away, peel them and cut into chunks and place in a bag in the freezer. Bananas are the base of most great fruit smoothies.

Just note that you will need a blender to make these drinks and it doesn’t have to be an expensive addition to the kitchen. Hand-held stick blenders can be found in the supermarket for under $10. It’s a purchase that will pay for itself over and over in smoothies.

Milk or No-Milk Based Smoothies

Smoothies can be made with or without milk. If you or your child has any kind of intolerance to milk then try a soy-based smoothie or no-milk smoothie. I tend to use orange, mango or mixed breakfast fruit juice, but cold water is also a great option.

If making a milk smoothie, ice-cream or yoghurt can also be added if the idea is that you are trying to pump more calcium into your kids.

The smoothie recipes below normally make 2-3 large serves.

Simple Very Berry Smoothie Ingredients

  • 1 cup frozen strawberries
  • 1 cup frozen raspberries
  • 2 frozen bananas, chopped
  • 2 cups orange juice
  • Extra ice, optional

Simple Very Berry Smoothie Directions

  1. Pour the orange juice into the blender.
  2. Add all frozen ingredients.
  3. Blend on SMOOTHIE setting until smooth.
  4. If using a hand-held stick blender, place all the ingredients in a deep jug and move the blender up and down to crush the frozen fruit.
  5. Serve immediately over ice.

Tropical Mango Smoothie Ingredients

  • 2 cups frozen mango (if you cannot get fresh or frozen mango, try canned mango as it works just as well.)
  • 2 frozen bananas, chopped
  • 2 cups orange or mango juice
  • Extra ice, optional

Tropical Mango Smoothie Directions

  1. Pour the orange or mango juice into the blender.
  2. Add all frozen ingredients.
  3. Blend on SMOOTHIE setting until smooth.
  4. If using a hand-held stick blender, place all the ingredients in a deep jug and move the blender up and down to crush the frozen fruit.
  5. Serve immediately over ice.

Basic Banana Smoothie Ingredients

  • 2 cups cold milk
  • 2 frozen bananas, chopped
  • 1 tablespoon plain yoghurt
  • 1 teaspoon honey, optional
  • Extra ice, optional

Basic Banana Smoothie Directions

  1. Pour the milk into the blender.
  2. Add the frozen bananas and yoghurt.
  3. Blend on SMOOTHIE setting until smooth.
  4. If using a hand-held stick blender, place all the ingredients in a deep jug and move the blender up and down to crush the frozen fruit.
  5. Taste to see if sweet enough. Add honey if required.
  6. Serve immediately over ice.

How to Treat Right Sided Abdominal Pain Symptoms

Right sided Abdominal pain is usually pain that mainly occurs at the right portion of the abdomen or belly. The abdomen is located at the midsection of the body—which includes the abs and the torso area in between the chest and the pelvis. It is actually normal for a person to experience some occasional abdominal pain. The severity of abdominal pain can vary from mild to severe—depending on the cause, and the health of the individual. Since there are numerous causes of right sided abdominal pain, there are various symptoms.

In most cases, right sided abdominal pain does not pose a any serious threat to the health of a person. If someone is experiencing excruciating pain in the belly area, and if the symptoms last for weeks and months, it is essential to contact a doctor. Prolonged and severe abdominal pain may be signs of something more serious. The following information shows how to recognize the symptoms, and how to treat right sided abdominal pain.

Right Sided Abdominal Pain Symptoms

In order to effectively treat abdominal pain, it is essential to know the main symptoms. Mild right sided abdominal pain is very common, and everyone experiences from time to time. The main differences between mild and severe abdominal pain symptoms are the duration, and the severity of the symptoms. People who are experiencing common abdominal pain will likely feel a brief stomach ache that usually lasts up to day.

Individuals who have severe right sided abdominal pain are likely to experience the following the symptoms: fever, inability to digest food properly, breathing problems, diarrhea, blood mixed stools, excruciating pain in the abdomen that lasts for last for an extended period of time, and frequent vomiting. If someone is experiencing these symptoms, the abdominal pain is likely caused by something more serious. It is best to contact the doctor if these symptoms are felt.

Right Sided Abdominal Pain Treatment

Fortunately, it is possible to treat mild right sided abdominal pain symptoms with basic home treatments. Here are some home treatment tips for abdominal pain.

Drink clear water and other type of liquids that are clear. Allergic substances found fluids can at times induce abdominal pain. Do not consume solid foods after first few hours of the abdominal pain. If someone has been vomiting due to digestion problems or food poisoning, it is recommended to wait at least six hours before eating solid foods. During that time, substitute the solid for crackers, yogurt, and other light foods.

If the abdominal pain is due to heartburn or acid reflux disease, it is best to eat major meals about three hours or more before going to sleep. Antacid can be used to provide some relief, if the person is susceptible to heartburn.

Quick, Easy, Healthy Chicken Breast Recipes: Simple Recipe for Special Low Fat Crockpot and Casserole Meals

Families in America eat a lot of chicken and that’s a good thing. It’s healthy, easy to cook and tastes great in a lot of different dishes. Every cook should have these three quick chicken recipes in her file.

Crockpot Mexican Chicken Taco Stew Recipe

Everyone loves this simple chicken dinner, which cooks all day while people are at work and school, and can be served in a jiffy when it’s time to eat.


  • 4 boneless, skinless chicken breasts
  • 1 small package of frozen corn
  • 1 can of black beans, drained
  • 1 package taco seasoning mix
  • 1 medium-sized jar salsa
  • 1 package low fat cream cheese
  • cilantro
  • avocado
  • lime


  1. Lay the chicken breasts in the bottom of a crockpot.
  2. Cover with corn, beans and salsa and sprinkle the taco seasoning on top of everything.
  3. Cook covered on low all day.
  4. 30 minutes before serving, add cream cheese.
  5. Before eating, shred the chicken and mix everything together.
  6. Serve with tortillas or as a stew and garnish with fresh chopped cilantro, avocado and lime.

Easy Curry Chicken Recipe

Use a favorite combination of curry spices with these simple ingredients to make a healthy, comforting and filling stew. Feel free to add other fresh vegetables like carrots, green beans or strips of pepper to the pot.


  • 4 boneless, skinless chicken breasts
  • 1 large onion, chopped
  • 2 cloves garlic, diced
  • 2 tablespoons olive oil
  • 1 head of cauliflower
  • 1 can of chickpeas
  • 2 large cans of crushed tomatoes
  • 4 tablespoons curry powder
  • salt and pepper
  • plain vanilla yogurt
  • mango chutney


  1. In a large stockpot over medium heat, saute the onion and garlic in the olive oil for about 5 minutes.
  2. Cut the chicken into large bite-sized pieces, add to the pot and sauté for 10 minutes.
  3. Turn the heat up and add tomatoes.
  4. Chop cauliflower into large bite-sized pieces and add to the pot along with the chickpeas.
  5. Add curry powder and salt and pepper to taste.
  6. Bring to a boil, then simmer uncovered for at least four hours.
  7. Serve over rice accompanied by yogurt and chutney.

Bird of Paradise Chicken Recipe

This easy to make chicken isn’t low fat, but it is incredibly delicious and worth every calorie. Sure to impress guests, cooks can have it made and on the table in 45 minutes.


  • 4 boneless, skinless chicken breasts
  • 2 eggs
  • 3 tablespoons milk
  • 1 stick of butter
  • 1 and ½ cups of grated parmesan cheese
  • 1 cup of sherry


  1. Mix the eggs and milk together in a bowl and pour the parmesan cheese onto some wax paper.
  2. Dip chicken breasts into egg mixtures and then coat completely with cheese.
  3. Melt butter in a frying pan, preferably a cast iron skillet.
  4. Add the coated chicken to the pan and brown each breast on both sides.
  5. Pour the sherry over the browned chicken and simmer, covered, for 30 minutes.
  6. Serve with wild rice and steamed sugar snap peas.

Herbal Healing: How to Make a Calendula Tincture

Calendula, or pot marigold, has many beneficial medicinal qualities that have been utilized by humans since the 12th century (University of Maryland Medical Center). Being anti-inflammatory, anti-bacterial, anti-fungal, and anti-viral, it is a very useful herb for cuts and scrapes. When steeped in alcohol to create a tincture, this herb’s properties can be easily utilized to treat cuts, scrapes, bruises, burns, acne, heartburn, eczema, and cold sores, as well as many other conditions (Country Wisdom & Know-How). Making your own calendula tincture is a very easy process that yields a product that is cost-effective and highly useful.

About Calendula

Calendula should not be confused with ornamental marigolds (Tagets genus), used commonly in gardens. While often called “pot marigold,” calendula has no relation to those small flowers lining your mother’s driveway. It looks similar to a golden daisy (and belongs to the same family).

According to the University of Maryland Medical Center, calendula contains a high amount of flavonoids (antioxidants that fight free radicals). Currently no one is sure what exact ingredient in the flower produces such healing qualities, though it has proven to be fairly effective when used topically. It is possible that it increases the blood flow to the wound and promotes the body’s production of collagen proteins, therefore helping to speed healing of the the wound.

In addition to healing burns, cuts, and bruises, calendula can be taken orally when extremely diluted. Calendula’s ability to lower stomach acid levels can be used to treat ulcers and heartburn, and is effective in tincture form. Add between five and ten drops (1-2 mL) of calendula tincture to two tablespoons (30 mL) of the tea of your choice. Due to the bitter taste of this tincture, there are benefits to ingesting a smaller amount rather than an entire cup (Country Wisdom & Know-How).

There has also been a study that shows calendula may have an effect against an unfortunate side effect of radiation for breast cancer patients. “Preliminary evidence suggests that calendula may help prevent dermatitis in breast cancer patients during radiation. In one study of 254 patients, women who used calendula lotion were less likely to suffer from grade II or higher dermatitis compared to those who used trolamine lotion” (UMMC).

How to Make a Tincture

A tincture is best used topically for minor burns, scrapes, cuts, and bruises, as well as a diluted tea for internal use. If something only for minor skin irritations and other topical uses is needed, it may be more convenient or beneficial to make an infused oil or skin salve. But due to the versatility of tinctures, some find it helpful to have a jar on hand.

To make a tincture only a few ingredients are needed. Calendula flowers are a necessity. You can buy seeds (online or at your local garden shop) and grow calendula flowers yourself. Growing plants is a very rewarding process, and calendula is a very easy flower to grow that is not too picky about its soil. Once fully grown, cut the flowers (promoting growth of new flowers) and hang them upside-down to dry. Alternatively, if time is of the essence, you can purchase flowers or petals in bulk online. Often there are vendors on Etsy.com that sell the flower.

Alcohol is also needed, ideally between 80 and 100 proof (40-50% alcohol). Vodka is ideal, though an expensive brand is not at all necessary. The amount needed depends on the size of your jar. Do not use rubbing alcohol.

You will also need a glass jar (such as Ball jars), cheesecloth, and a dark glass bottle:

  • Gently chop or grind the flowers to release the volatile oils. The amount of calendula used should be a quarter of the volume of the glass jar (1/4 cup calendula for a one cup jar).
  • Cover the herb with three times as much alcohol as herb. Run a knife around the inside edge of the jar to release any air bubbles.
  • Close the jar tightly and place in a cool, dark place. For 2-4 weeks, shake the jar daily to ensure that the calendula remains covered in the alcohol.
  • After 2-4 weeks, strain the alcohol through the cheesecloth into another container. Gather the calendula into the cheesecloth and squeeze out any excess alcohol.
  • Pour the tincture into the dark glass bottle. Label the bottle and store at room temperature.


Though calendula is safe for most people when taken properly, there are some precautions to take. Those that are pregnant or breast-feeding should not take calendula orally. Those with an allergy to ragweed and related plants should not take calendula. Also, calendula should only be used on minor wounds, as it sometimes may be too efficient at sealing a wound for deep cuts.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

Climbing Lock-Off Exercises for Stronger Triceps: Why Triceps Exercises Belong in Every Rock Climbing Training Program

While most rock climbers realize that pulling is an essential component of rock climbing, many don’t realize the value of climbing-specific exercises to develop stronger triceps, or pushing muscles. Learn why stronger triceps can improve climbing lock-off power. Then, learn specific triceps exercises to include in a rock climbing training program. Enjoy the benefits of stronger triceps for improved rock climbing performance.

Why Pull-Up Training for Lock-Offs Isn’t Enough

Training pull power is an essential part of every rock climbing training program, but it’s not enough. To become an expert at climbing lock offs, once a climber has pulled a climbing hold down as far as possible, he or she must be able to transition from pulling down to pushing down on that hold. This enables the climber to reach farther. Building stronger triceps helps the climber to develop this crucial climbing lock-off power.

Stronger Triceps Start with Basic Triceps Exercises

Climbers can begin building stronger triceps by using some simple triceps strengthening exercises that everyone knows. These include pushups (or even modified pushups) and dips (or modified dips, see photo A). Effort should be made to move through the full range of motion for each exercise to gain maximal benefits. To start with, aim for one to three sets of 10-12 repetitions, two to three days a week, as a part of a climbing workout.

Climbing-Specific Triceps Exercises Using Exercise Bands

Along with the triceps exercises above, exercise bands allow for more climbing-specific triceps exercises. Again, effort should be made to slowly move through the full range of motion for each exercise to gain maximal benefits from these triceps exercises. Start with the exercise band with the resistance level to allow for one to three sets of 10-12 repetitions. Adjust sets and reps according to personal goals—strength, power, and/or endurance. These include the following exercises:

  • Warm up triceps by performing one to three sets of 10-12 arm extensions. Sit on the exercise band, holding handles in hands behind the head. Then, lift the band to full extension above the head, and lower back down.
  • Affix the exercise band securely overhead. Use the included door attachment that comes with the exercise band, or another safe and secure attachment point. Stand with feet slightly apart and knees slightly bent. Back up to create the proper resistance to be able to pull the band from shoulder height with arms straight, straight down to the waist and then back up.
  • From the same starting position as above, pull the exercise band straight back to the armpit, as if locking off on a climbing hold. Now, push straight down from this position to the waist. Return the hand back to the armpit, and then back to the starting position.

Every Climbing Training Program Should Include Triceps Exercises

The optimal climbing workout program will include climbing-specific triceps exercises along with other essential rock climbing training elements, such as climbing technique and pull power training. Both basic triceps exercises and climbing-specific triceps exercises using exercise bands can help a climber develop stronger triceps to improve at climbing lock offs. Improved climbing lock-off ability can lead to better rock climbing performance.

Exercise Is Helpful for Anxiety and Depression

Systematic reviews of available literature demonstrate that regular exercise confers significant reductions in the symptoms that are associated with both depression and anxiety. These beneficial effects have been reported more commonly in adults than in adolescents, but extensive, high-quality studies have not yet been conducted in groups of young people.

As is the case with other medical conditions that improve with exercise, depression seems to respond better to higher-intensity levels of activity than it does to low-energy exercise. A weekly expenditure of at least 17.5 kcal per kilogram of body weight (about 8 kcal per pound) is required for significant improvement in depressive symptoms. However, in contrast to cardiovascular disease or hypertension – both of which respond best to aerobic conditioning – either aerobic exercise or resistance training seems to offer benefits for persons suffering from depression.

Exercise and Yoga Offer Hope for Depressed Patients

Scientists have discovered that the positive effects of exercise are the same whether depressed individuals participate in supervised group activities or unsupervised exercise in the home or gym. Thus, many forms of activity would appear to be candidates for alleviating depression – particularly those that expend a sufficiently high amount of energy.

Unfortunately, one of the primary symptoms shared by depressed persons is a lack of motivation; for such individuals, less vigorous activities that still conferred benefit would be ideal. Alas, clinical trials that have evaluated the antidepressant effects of low-intensity exercise demonstrate no significant improvement in symptoms among study subjects. For example, meditation, tai chi, and qigong – all more restful, “mind-based” forms of recreation that certainly confer their own benefits – do not appear to ameliorate the troubling symptoms that are typically reported by depressed persons (3).

Yoga and high-intensity exercise, on the other hand, have repeatedly demonstrated their depression-fighting effects in multiple studies. For both anxiety and depression – conditions that share many of the same symptoms and which are often treated with similar medications – exercise and yoga compare favorably with conventional treatments, and both are viable alternatives to standard pharmaceutical and psychotherapeutic modalities.