How to Recover Quickly from a Groin Strain

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A groin strain is a common injury primarily caused by improper exercise techniques, which can lead to muscle tears and excruciating pain.

01 How to Treat a Groin Strain

Muscle strains are quite common and may not always be severe—sometimes they cause only mild discomfort. While normal walking may be difficult, limping can still get you where you need to go. Such injuries typically require only general treatment. After a groin strain, the safest approach is bed rest and immediate cessation of all physical activity to prevent further damage to the tendons.

Medication can also be used for groin strains. Most people opt for Yunnan Baiyao, often combined with anti-inflammatory and blood-circulation-promoting drugs. While effective, these medications take time to work. Pairing them with ice packs and massage can accelerate recovery.

Physical therapy is another option for groin strain patients. Treatments like infrared light therapy help absorb bruising and speed up healing.

02How to Exercise Scientifically

Action 1: Heel Slide with Ball Between Knees

Key Points: Lie on your back with your upper body flat on the bed and arms at your sides. Place a ball between your knees. Keep your heels on the bed and slide your lower legs backward while maintaining steady breathing. If no ball is available, use a pillow instead. Repeat this exercise in sets of 2, with 8 repetitions per set.

Exercise 2: Glute Bridge

Key Points: Start by lying flat on your back with your upper body pressed against the floor and arms relaxed at your sides. Bend your knees, then lift your hips upward, engaging your glutes to raise your thighs and lower back off the ground. Maintain steady breathing throughout. Repeat this exercise in sets of 2, performing 10 repetitions per set.

Exercise 3: Squats

Key Points: Perform this exercise in a standing position, maintaining an upright posture with arms crossed over the chest. Lower your body into a squat. Throughout the movement, ensure knees point in the direction of your toes. Repeat this exercise in sets of 2, with 8 repetitions per set.

Action 4: Lunges

Key Points: Keep your upper body upright with hands on hips. Stand with legs apart, shifting your weight onto the front supporting leg. Inhale as you lower into a lunge, exhale as you rise back up. Throughout the movement, ensure your knees point in the same direction as your toes. Repeat this exercise in sets of 2, performing 5 repetitions per set.

The above four exercises can help improve stability in the lower limb joints and are highly effective for recovering from groin strains. However, remember to practice them 40 minutes after meals, 2 to 3 times daily.

During regular physical activities, we must take care to protect our bodies. If a muscle strain occurs, seek prompt treatment to avoid worsening the condition through delay, which could lead to more serious consequences.

Don’t panic if you have postpartum qi deficiency! Take a two-pronged approach to regulate it skillfully.

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How should postpartum qi deficiency be treated? First, it is important to keep warm on a daily basis after giving birth. At the same time, it is important to get plenty of rest and sleep, and avoid overexertion, as this will only aggravate physical discomfort. Maintaining a positive mood is also crucial. In addition, a balanced diet and appropriate exercise are also essential for recovery.

01 Dietary Adjustments

Postpartum qi deficiency requires careful attention to diet. Foods such as watermelon, persimmons, and cold beverages—which are raw, greasy, or spicy—should be avoided. Instead, focus on consuming warm, nourishing foods that are easy to digest, such as millet, mung beans, yams, and carp. Tonifying foods like donkey hide gelatin, ginseng, longan, and red dates can also be consumed in moderation, but it is important not to overdo the tonification. Supplementation should be done gradually, and meals should be taken in small, frequent portions to allow the body to fully absorb nutrients. Additionally, it is important to drink plenty of water to replenish the salts and fluids lost through excessive sweating.

02 Exercise and conditioning

If you remain bedridden for an extended period of time after childbirth without engaging in physical activity, your body’s metabolism will slow down, leading to hormonal imbalances and affecting the functions of various organs. Therefore, it is essential to engage in moderate, low-intensity exercises, as this aids the spleen and stomach in converting nutrients into qi and blood. However, new mothers should tailor their exercise routines to their individual circumstances, avoiding both overexertion and complete inactivity.

Swimming
Regular swimming not only effectively improves physical fitness but also increases lung capacity. Swimming in water can relieve fatigue, release mental stress, and to some extent, help with body shaping, making it a win-win activity.

 

Key points: Beginners should learn to swim at a proper facility under the guidance of a professional instructor. Avoid swimming in wild areas, as safety is always the top priority. Before entering the water, perform adequate warm-up exercises. Ensure the water temperature is appropriate; you may first splash some pool water on your body to acclimate before entering the water to prevent cramps. Additionally, avoid swimming before or after meals, or immediately after intense physical activity. Duration and Frequency: Each swimming session should last approximately 30 minutes, with three sessions per week being optimal.

Yoga

Regular practice can improve blood circulation, regulate emotions, relieve stress, improve sleep, and balance the endocrine system. Mothers can choose different yoga poses based on their physical condition. Those with no prior experience should practice under the guidance of a professional to ensure safety.

Key points: Sit upright on a chair with legs naturally apart. Bend your elbows and raise your hands to the sides of your body, with fingers pointing upward and parallel to your ears. Then raise your hands upward until you feel a gentle stretch in your ribs. Hold this position for 2–3 breaths, then return to the starting position and repeat. Duration and frequency: Perform 10 repetitions per set, 3–5 sets daily.

Postpartum qi deficiency is not something to be afraid of, so new mothers should not be overly anxious. Through a reasonable diet and appropriate exercise, this condition can be greatly improved. You can choose your favorite form of exercise to promote the conversion of nutritional supplements into qi and blood, thereby regulating qi and blood and improving spleen and stomach function.

Want to get pregnant quickly? All the essential information you need to know about preparing for pregnancy is right here!

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Preparing for pregnancy not only helps to improve your physical condition, but also allows you to conceive quickly, while ensuring the health of both the baby and the mother. So, if you want to conceive quickly, read on to find out how to prepare for pregnancy.

1. Having intercourse around the time of ovulation increases the likelihood of sperm and egg meeting

Over 95% of pregnancies occur within 5 days before ovulation and 1 day after ovulation, with the highest likelihood of conception occurring 3 days before ovulation, on the day of ovulation, and 1 day after ovulation. For women with regular menstrual cycles, ovulation typically occurs approximately 11–14 days before the expected start of the next menstrual period. Engaging in intercourse during this period can help increase the likelihood of conception.

If your menstrual cycle is irregular, you may need to use ovulation prediction kits or ultrasound monitoring to track ovulation and improve your chances of conception. When the ovulation prediction kit shows a strong positive result or ultrasound monitoring indicates that the follicle size is around 16–22 mm, you can schedule intercourse, approximately every 1–2 days.

2. Conceiving before age 35

During the reproductive years, starting to prepare for pregnancy earlier is better than waiting. Even for a third child, conceiving during the prime reproductive years allows for faster recovery. This is because female fertility declines rapidly after age 35, with reduced ovarian function leading to a dual decline in egg quality and quantity, thereby lowering the probability of pregnancy and reducing embryo normality rates. Therefore, for women aged 35 and above who wish to conceive more quickly, it is advisable to seek professional medical assistance. With the guidance of a doctor, you can optimize your preconception preparation and pregnancy outcomes.

3. Use medications with caution

If you are taking medications for other reasons, discuss this thoroughly with your doctor during preconception planning to minimize the impact of medications on fertility.

 

4. Treat conditions that may affect fertility before conceiving

If you have a history of conditions that may affect pregnancy, such as thyroid disease, chronic pelvic inflammation, ectopic pregnancy, endometriosis, autoimmune diseases, cancer chemotherapy or radiation therapy, menstrual irregularities, recurrent miscarriages, familial infertility, or severe systemic diseases like heart or lung conditions, it is recommended to undergo specialized examinations before planning to conceive. Once the timing is appropriate, you may begin trying to conceive.

 

5. Quit smoking and drinking, and manage emotions

During the preconception period, couples should avoid smoking and drinking, as these habits can impair embryonic development, leading to birth defects and hindering healthy conception.

 

6. Engage in appropriate exercise

Appropriate exercise can be beneficial for conception. The following exercises can be performed to increase the likelihood of pregnancy.

 

Aerobic exercise

l Duration: Approximately 10–30 minutes daily

l Activities: Brisk walking, jogging, swimming, dancing, aerobics, etc.

l Benefits: Enhances physical fitness and increases the likelihood of ovulation.

Core muscle training

l Exercise duration: Once a day, can be done after aerobic exercise

l Exercise types: Sit-ups, plank, mountain climbers, etc.

l Benefits: Protects the back and spine, reduces the difficulty of future childbirth

80% of pregnant women suffer from headaches? Here are five tips to help you cope.

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Headaches during pregnancy can be a real headache, especially during the pandemic when even mild symptoms can cause anxiety. However, headaches are very common during pregnancy, with 80% of pregnant women experiencing them for various reasons. Today, we will share five tips for dealing with those pesky pregnancy headaches.

01 Causes of headaches during pregnancy

Headaches can occur at any time during pregnancy, but are more common in the early stages. Headaches in the early stages of pregnancy may be caused by electrolyte imbalances resulting from morning sickness. They are related to a series of changes in the body during pregnancy, the release of large amounts of hormones, and increased blood volume, as well as mental tension, poor rest, anemia, dehydration, and hypoglycemia. However, severe, persistent, and unrelieved headaches may be a sign of pregnancy-induced hypertension and must be taken seriously.

02How to avoid headaches during pregnancy

(1) Rule out pathological headaches

Go to the hospital and seek treatment from a qualified doctor to correct conditions such as anemia, colds, and hypertension that may be causing headaches. Take medication under the guidance of a doctor. While it is commonly advised not to take medication indiscriminately during pregnancy, it is still important to see a doctor and follow medical advice when you are truly ill. With the advancements in modern medicine, there are certainly medications available that can protect the mother without harming the baby, alleviating discomfort.

(2) Developing good dietary and lifestyle habits

During pregnancy, it is important to establish healthy eating habits. Avoid excessive intake of high-sodium or high-sugar foods, opt for smaller, more frequent meals to prevent hypoglycemia, and avoid strong tea or coffee. Ensure adequate rest and sleep, maintain a calm mindset, avoid emotional fluctuations, and remember not to stay up late. Otherwise, the baby may develop similar habits, which could lead to complications. When sleeping, choose an appropriate pillow.

(3) Avoid fatigue

In many cases, pregnant women who are very tired may also experience headaches. In the early stages of pregnancy, it is important to get plenty of sleep and reduce strenuous work as much as possible. This can also reduce the likelihood of headaches during pregnancy. You can also take some health supplements under the guidance of a doctor to prevent headaches during pregnancy.

03 Tips for dealing with headaches during pregnancy

(1) Ice pack

If you experience tension headaches, you can use either a cold or hot compress. Place a cold or hot towel on your forehead or the lower part of your skull. For migraines, a cold compress is more effective.

 

(2) Shower

If you suddenly feel a severe headache, taking a shower can help alleviate the pain. If you cannot take a shower, you can wash your face with cold water.

 

(3) Deep Breathing

Deep breathing can alter our breathing rate and pattern. By stimulating the body’s parasympathetic nervous system through deep breathing, we can trigger a calming response, thereby lowering our heart rate, blood pressure, and muscle tension, and shifting our focus away from stress or pain, thereby alleviating the headache.

(4) Massage the head

l Using the pads of your fingers, start from the outer corner of the eye,

l slowly move upward around the ear,

l locate the bone behind the ear and feel the edge of the bone,

l slowly push downward until you reach the area below the occipital bone,

l then start again from the outer corner of the eye, moving upward toward the temple, and repeat the process.

l Start again from the temples and move upward, repeating the process once more

l Gradually push upward from the starting point until the top of the head serves as the starting point.


We hope that every expectant mother, while cherishing beautiful aspirations for her unborn baby, also pays close attention to adverse conditions related to pregnancy, and places greater emphasis on caring for and cherishing herself.

Sore eyes? A few small actions to help you relieve vision strain!

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Prolonged exposure to electronic screens or books, the stimulation of computer radiation, so that everyone’s eyes for a long time in a state of work fatigue, is very easy to cause eye soreness, which in turn induces vision loss. Timely relief of eye fatigue can avoid vision loss and maintain eye health.

01 Causes of sore eyes

1. Excessive use of eyes without regular breaks. Keep the same state of work or study for a long time, more than the normal limit of the eyes, the eyes will be in the form of soreness feedback to the body owner.

2. eye refractive error, not timely correction. Refractive error, will make the process of eye vision, the eyes have been in the improper reception of external light state, the eyes have been under greater pressure. 3.

3. Working or reading in an environment with too much or too little light. If the light is too strong, the retina will be over stimulated; if the light is too weak, the eyes will be under high workload in order to help see clearly.

4. Poor living habits, have stayed up late, close to the eyes of the habit. Each organ of the body has its own routine, irregular work and rest, stay up late for a long time, will affect the normal rest of the eye. Reading books too close, will make the retina receive external objects short distance, short time the eyes will be uncomfortable, over time, will lead to myopia.

5. Prolonged use of cell phones, computers and other electronic products, too much radiation. Now the popularity of cell phones is so wide that it is not too much to say that everyone has one. Computer is also a household have, has become a work in the necessary things. Work and study more and more “electronic”, contact time and frequency is more and more high, some people even got “cell phone anxiety”, a moment and a half away from the phone feels all wrong.

02 Consequences of sore, tired eyes

Sore and tired eyes while working and studying can leave you feeling dizzy, less focused and irritable. If it continues and doesn’t improve over time, it can induce vision loss. Prolonged dry eyes can also induce various types of inflammation, making your eyes even more uncomfortable, and you will need to go to the hospital for professional treatment.

03 Ways to take care of your eye health on a daily basis

1. Rub the Tian Ying point. This movement is also included in the eye exercises for primary and secondary school students. The Tian Ying point is located in the inner part of the eye socket, below the eyebrow. Bend your hands naturally and place them in front of your forehead, support them with your index fingers against your forehead, and press your thumbs against the Tian Ying points to rub them clockwise and counterclockwise for two minutes each time.

2. Rub the four white points. The Four White Points are located on both sides of the bridge of the nose and on the lower side of the eyes. Make a fist with both hands, extend the index finger, and gently rub against the two Four White Points. Rub for two minutes at a time.

3. Rotational scraping of the eyes. Press your thumbs on the temples on both sides of your head for support. Pressure on the temples also relieves tension in the head. Scrape the upper and lower eye sockets with your index finger from the inside out. Rub for two minutes at a time.

4. Press the Silk Bamboo hollow point. Silk bamboo hollow point is located in the depression at the end of the eyebrows. Make a fist with both hands, extend the index finger, press gently with the fingertips, then gradually increase the strength of the pressure for five seconds, and then let go. Rub for two minutes at a time.

The eyes are the window to the soul and an extremely critical body part for life and work. Use your eyes well and take good care of them in order to feel the beautiful world better.

Four moves for easy, perfect swan arms

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Equipment fitness can be said to have many benefits, equipment fitness can significantly improve the circulatory system, respiratory system, digestive system and the central nervous system function level, so that the physical fitness can be comprehensively strengthened, the health status can be comprehensively improved.

The following four instrumented arm shaping moves, as long as the daily adherence, easily let you get rid of arm fat trouble! Instrumented arm shaping is recommended to choose these 4 actions, each action 4 groups, each group 12 times.

01alternating dumbbell curl

Feet together, tighten your abdominal core, shoulders back and down. Keep the big arm fixed against the body. Move only the elbow joint, the force is mainly in the elbow joint, bend one arm to lift the dumbbells until the dumbbells are close to the chest position, exhale when bending, inhale when dropping, alternately bending. When bending, there is a clear sense of contraction of the anterior side of the big arm. Down to the lowest point, the whole arm has a sense of tautness.

02barbell curl

Keep your arms close to your body and lean forward slightly. Both arms straight reverse grip barbell hanging in front of the body, feet left and right open the same shoulder width, the upper body straight. The elbow joint is fixed, the biceps and brachialis muscles are actively contracted, and the forearms are slowly lifted up and gradually brought closer to the upper arm, until the above muscles cannot be contracted. Pause and hold for a few moments, then slowly lower the restoration.

03 Posterior Neck Arm Flexion

Keep your elbows as close to your body as possible. Dumbbells behind the neck arm flexion can exercise the three heads of the arm. Dumbbells in both hands behind the neck, big arms clamped, elbows do not spread out, exhale in the direction of upward, downward clamping, exhale and put the dumbbells upward.

04 Bent Over Arm Extension

Straighten your back and bend over. Keep your arms pinned to the body to keep it stationary, and only move your elbow joints. Stand naturally with knees slightly bent, bend over until your back is parallel to the ground, straighten your back and hold dumbbells with both hands, press your big arms against your sides to straighten your arms, pause, and bend your elbows until your little arms are perpendicular to the ground.

In addition to the four golden actions recommended above, pay attention to these issues in daily life, but also a better farewell to worship meat, the achievement of your swan arm.

1, keep the lymphatic circulation smooth: lymph not smooth will lead to a lot of water retention in the inner arm, it is easy to form swelling. Therefore, to maintain lymphatic circulation has a very important role in fat reduction and meat reduction, we can wear looser clothing, keep the body dry, and maintain the habit of exercise for a long time, by doing so, to further improve the circulation of the lymphatic system.

2, improve sitting posture and posture: in life often hunchback, so that the oblique muscles, triceps and deltoid muscles are often in a state of relaxation, over time, the fat will accumulate in the arms and shoulders and back. Therefore, in our daily work life, we should always remind ourselves to maintain a proper posture, spine straight, and regularly carry out effective stretching exercises.

3, do not overeat: in life often intake of high-calorie food, high-calorie food easily lead to fat accumulation. Keep your mouth shut and move your legs, sometimes it is more important to keep your mouth shut than to move your legs, control the intake of high-calorie and high-sugar foods, and eat rationally, not only for the bye-bye meat, but also for the health of the whole body is very important.

Finally, I also want to advise all the babies, although the action is very simple, but your method must be right, every day to adhere to ~ I wish you all can have a slim and beautiful swan arm!

Drinking porridge like this actually hurts your stomach? Drinking congee to nourish the stomach has a lot to learn

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According to some traditional concepts and habits of the Chinese people, it is natural to “porridge” and “health” linked together. But in fact, “porridge stomach” does not apply to all people, porridge drinking is not right, not only does not stomach, but also may aggravate stomach problems. Today we will talk about this topic.

01Drinking congee improperly aggravates stomach problems

After a long rest at night, the stomach is still in a state of contraction, porridge on the bit of stimulation is small, drink it in easy to decompose into glucose and by the human body, absorption and utilization, can quickly rise sugar, which greatly reduces the burden on the stomach and intestines, and at the same time can replenish water. So, when the gastric power is insufficient, a bowl of porridge is still beneficial to the stomach and intestines.

 

But porridge after a long time of simmering, part of the nutrients will be destroyed in the process, nutrition greatly reduced at the same time due to the porridge without chewing, so it is not conducive to promote salivary secretion. In addition, long-term porridge is not conducive to the digestive function of the stomach, equivalent to a kind of overprotection of the stomach, leading to the stomach’s digestive ability will be worse and worse. After all, porridge has more water, which will dilute the gastric juice, accelerate the expansion of the stomach, and make the stomach movement slow.

02Long-term consumption of congee is likely to cause gastric function deterioration

(1) aggravate GERD. Porridge contains more water, and fluid food into the stomach too quickly lead to pressure, is not conducive to neutralize the secretion of gastric acid, for gastroesophageal reflux disease patients to drink porridge instead of aggravate acid reflux, heartburn.

 

(2) Not conducive to the repair and healing of gastric wounds. It is said that drinking porridge can promote the rapid absorption of glucose, but for the normal dietary structure, its nutritional composition is too single, to provide people with limited nutritional value, is not conducive to the repair and healing of gastric wounds. Moreover, drinking congee will stimulate the secretion of gastric acid, which will further aggravate the damage of the wound.

(3) Decline in digestive function. Often say drink porridge, because porridge is stewed for a long time without chewing teeth to eat, long-term porridge will lead to the degeneration of the chewing organs, the oral secretion of saliva to reduce the secretion of amylase, that is, a lot of salivary enzymes have to promote digestion and absorption of the function. And porridge in the stomach to stay a short period of time, long-term stomach peristalsis will be weakened, digestive function degradation, is not conducive to “stomach”.

 

(4) Increase blood sugar fluctuation. Porridge after a long time boiled into food, easy to be digested and absorbed by the gastrointestinal tract and rapid glucose rapid absorption after the rapid decline in blood glucose, resulting in greater fluctuations in blood glucose in the human body, is not conducive to blood glucose control.

03People who are suitable for congee

(1) The elderly gastric mucous membrane atrophy and the function of gastric wall cells decreases, gastrointestinal tract power is insufficient, so you can eat porridge appropriately to promote the secretion of gastric acid and reduce the burden of the digestive system. In order to increase the nutrition, you can add some supplementary ingredients in the porridge to enrich the nutrition and increase the chewing time at the same time. For example, you can usually drink some millet porridge, yam porridge, pumpkin porridge, etc., these porridges can play a role in protecting the gastric mucosa stomach.

 

(2) postoperative and severe diarrhea, vomiting patients are recommended to eat appropriate fluid and semi-fluid food, this time you can consider drinking porridge. For example, acute gastroenteritis patients stomach, vomiting and diarrhea at the same time may be dehydrated, eating porridge can be appropriate to replenish water and some glucose, to maintain body water balance. There are also in the gastroscopy enteroscopy biopsy polyp removal surgery, drinking porridge can avoid friction fresh wounds, reduce local irritation, help the gastrointestinal tract function recovery.

No strength in your arms? How to Improve Pull-Up Strength

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Hardcore exercises like pull-ups do have a relatively high level of difficulty for beginners or inexperienced people. However, there is no difficulty that cannot be overcome! Learn to master the correct training methods, improve their core strength, through conscious, targeted training, enhance the arm and shoulder back muscle strength, can effectively solve the problem of pull-ups do not move.

01free hanging

The hang is the first position of the pull-up. When you are too weak to make a pull-up yet, then start with the easiest part of the exercise and break it down. Practice jumping up to grab the bar and then hang naturally with your body so you can work on your grip position and practice the feeling of hanging.

 

Specific action steps: first, arms straight upward, the body stays straight, head upward. Next, stand on your tiptoes, jump gently, and hold the bar with both hands at a distance slightly wider than your shoulders. Next, put the shoulder blades together, tighten the muscles of the arms, and the muscles of the back of the shoulders together, and not just rely on the strength of the hands grip. Hold the suspension for 30 seconds, then rest for a moment and practice again. Five reps for one set, five sets per day.

02Big jumps with pull-ups

When arms and shoulder strength are not enough to complete the entire pull-up force, you can train with the help of the legs jumping up to assist in completing the pull-up. The effect of this training is to complete the movement and simulate every detail in place, and at the same time use the jump to hedge their own weight, reducing the difficulty of the movement. Specific action steps are: first, hands up, placed under the side of the bar, to maintain the preparatory position of the grip. Then, bend your knees on tiptoe, jump, grab the bar with both hands, use the inertia of the body upward, arms and shoulders and back to pull down hard, pull the body to continue upward, the head over the bar, to complete the whole pull-up action, and then the body back down, back to the original state. Repeat this action, 10 for a group, five groups per day.

03reverse pull-up (physical exercise)

Generally, the requirement for midterm PE is the forward pull-up, which involves holding the bar head-on with both hands, the backs of the hands facing your face, and the palms of the hands facing outward. Before you can fully train your own strength, you can try reverse pull-ups, which are a little less difficult. The specific action is as follows: first of all, both hands straight up, palms facing their faces, the back of the hands facing the outside, tiptoe jump, grasp the bar, and then do pull-ups, the rest of the position is the same. Do one set of five at a time, five sets per day.

 

When you seriously train the above three movements, after a period of precipitation, have been able to do five or six reverse pull-ups comfortably, then switch to forward pull-ups, certainly not so difficult.

Eat this way for the elderly, and you’ll be healthy all the way to your stomach.

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How to supplement nutrition for the elderly? Blindly taking supplements can easily outweigh the benefits. Many diseases are very much related to daily diet, and the missing nutrients are more recommended to be taken on the basis of adjusting dietary nutrients and then taking the corresponding supplements, which is one of the key ways to resist aging.

01 Nutritional imbalances in the elderly

Many older people have reduced digestive capacity and less appetite, which may be due to malnutrition caused by an unbalanced and insufficient proportion of nutritional intake. For example, some underweight older people are accustomed to not eating fat, preferring salty vegetables and white porridge for the day. Neglecting fat intake in daily diet has serious consequences.

Overweight, also accompanied by hypertension, diabetes in the elderly, is not recommended long-term high carbohydrate-based diet. Because the elderly sugar metabolism function is low, high-carbohydrate diet structure will lead to the body to rise sugar fast, often stimulate insulin, leading to insulin resistance induced elderly diabetes, cause obesity and so on. So that the elderly nutritional imbalance, many times from the “eat” to start, do not get timely and adequate supplementation, do not pay attention to some focus on supplementation, are ineffective dietary supplementation.

02 loss of nutrients to eat how to replenish

(1) Low-carbon diet, reduce the intake of rice, flour and sugar

Elderly people’s basal metabolism is not as high as when they were young, coupled with less physical activity and endocrine changes, the need for caloric energy will also be reduced, and at this time, calorie consumption and total intake can reach the lower limit of maintaining a standard body weight. Staple food can usually be replaced by coarse grains, including oats, brown rice, buckwheat and red beans, mung beans and other beans, as well as sweet potatoes, potatoes, yams, yams and other potatoes. It is recommended to eat more meat, eggs and fish, which helps to improve insulin sensitivity and also helps overweight older people to reduce visceral fat.

(2) Protein prolongs life and fights aging

Muscle is the metabolic reservoir of healthy aging. Muscle repair can’t be done without protein to provide energy, and like many older adults after surgery, wound repair requires proper protein supplementation to aid in damage recovery. Generally speaking, the more muscle you have in your body and the healthier you are, the better your body’s ability to heal. It is recommended that older people drink about 300ml of milk every day, you can choose fresh milk, yogurt, powdered milk, or eat some cheese, you can eat in time to supplement.

(3) Dietary fiber helps digestion

Satiety and overeating are not only detrimental to digestion leading to constipation, but also easily lead to myocardial ischemia and cholecystitis in the elderly. It is recommended to eat more fruits and vegetables to obtain dietary fiber, minerals, vitamins, prevent constipation, promote cholesterol excretion, and increase the body’s antioxidant capacity.

Combined with traditional habits will find that China’s elderly dietary structure is generally single, advocating that the diet of the elderly should be a variety of varieties, meat and vegetables, in order to focus on supplementation of potassium, magnesium, calcium and other inorganic salts, to prevent the high incidence of cardiovascular disease in the elderly.

Finally, if you want to make the elderly willing to eat and eat healthy and delicious, it is important to change the way of cooking.

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Best Stationary Bike for Home Workouts HARISON HR-X11

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HARISON HR-X11 Premium Build for Intense Workouts

The HARISON HR-X11 is a top-tier stationary bike designed for durability and performance. Constructed with thick, commercial-grade steel and a sturdy triangular structure, this exercise bicycle can support up to 400 pounds, making it ideal for users of all sizes. Whether you’re a beginner or a fitness enthusiast, the HR-X11 ensures a stable and secure ride, even during the most intense workouts.

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HARISON HR-X11 Smooth and Silent Magnetic Resistance

Experience a seamless ride with the HARISON US Mute Magnetic System. This stationary exercise bike offers infinite resistance levels, allowing you to customize your workout intensity effortlessly. The magnetic system operates silently, so you can exercise anytime without disturbing others. It’s perfect for home use, combining precision adjustments with a whisper-quiet design.

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HARISON HR-X11 Comfortable and Adjustable for the Whole Family

The HR-X11 is the best stationary bike for households with multiple users. It features a 13-level adjustable seat and 8-level adjustable handlebars to accommodate riders of different heights. Additional conveniences include transport wheels for easy mobility, a built-in water bottle holder, and toe cage pedals with adjustable straps for a secure fit. Every detail is designed to enhance your comfort and workout experience.  

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HARISON HR-X11 Smart Technology for Smarter Workouts

Stay connected with the HARISON Bluetooth stationary bike. The HR-X11 syncs with professional fitness apps to provide real-time route videos and expert-led classes. Track key metrics like time, speed, RPM, distance, and calories burned directly through the app. With HARISON Smart Technology, you can optimize your workouts and achieve your fitness goals more efficiently.

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HARISON HR-X11 Effortless Resistance Control with CVT Technology

Take your indoor cycling to the next level with the HARISON HR-X11’s CVT continuously variable resistance knob. This advanced system allows for infinite magnetic resistance adjustments, giving you total control over your workout intensity. Whether you’re warming up on flat terrain or tackling intense off-road climbs, the HR-X11 adapts to your fitness level and goals. Maximize fat-burning efficiency and enjoy a smooth, silent ride designed to challenge and transform your body—one level at a time.

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HARISON HR-X11 Quick Assembly and Reliable Support

Setting up your exercise bicycle has never been easier. The HR-X11 arrives 80% pre-assembled, and most users can complete the setup in under 20 minutes using the included guide and video. Plus, HARISON’s dedicated customer service team is available to assist you with any questions, ensuring a hassle-free experience.

People Also Asle

Is the HARISON HR-X11 a good stationary bike for home use?

Absolutely! The HR-X11 is one of the best stationary bikes for home workouts, thanks to its sturdy steel frame, smooth magnetic resistance, and adjustable features. It supports up to 400 lbs and operates quietly, making it ideal for home fitness without disturbing others.

The HARISON HR-X11 uses a mute magnetic resistance system, providing infinite resistance levels for a customizable workout. Unlike friction-based systems, it ensures a smooth, quiet ride with precise adjustments to match your fitness level.

 Yes! With transport wheels for easy movement and a compact design, this stationary exercise bike is perfect for small home gyms or apartments.

Assembly is quick and easy! The bike arrives 80% pre-assembled, and most users can complete setup in under 20 minutes using the included guide and video instructions.