Archive for category: NEWS

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From childhood to adulthood, whether in gym class or strolling through parks, we’ve witnessed all manner of peculiar running styles. Among them, the sheer variety of arm-swinging techniques leaves us both amused and bewildered—from “crab-like” arm movements to straight arms swinging vertically without bending the elbows, or even arms clamped tightly against the body… But just how crucial is the arm swing? What constitutes a proper arm swing? Let’s find out!

01 How Important Is the Swing Arm?

Increase rear push-off force to boost running speed: Proper arm swing technique enhances rear push-off force during running. Simultaneously, increasing the speed and amplitude of arm swings allows the thighs to lift higher and the hips to drive forward, thereby increasing stride length and accelerating running speed.

Maintain body balance and reduce energy expenditure: Increasing the amplitude of forward-backward arm swings helps maintain balance as foot stride length and speed increase. This arm motion also stabilizes the body’s center of gravity, preventing unnecessary swaying. It allows movement to rotate primarily around the spine, minimizing wasted energy expenditure.

02 Correct Arm Swing Technique

The correct arm swing technique involves moving arms forward and backward, not side to side, as lateral swinging fails to balance the body or enhance propulsion. During running, arms should remain relaxed and swing naturally. When swinging backward, hands should align horizontally with the hips; when swinging forward, elbows should lift upward and move toward hip level.

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Bending elbows to approximately 90° during running may feel manageable short-term, but sustaining this angle and posture over extended periods causes increasing arm fatigue. Strong upper-body strength, however, enables a less strenuous second half of your run. Therefore, incorporating upper-body strength training into your routine is crucial. We’ve compiled the following exercises to enhance upper-body strength—let’s get started!

1. Push-ups

(1) Bend knees and hips, keeping feet flat on the ground. Keep your body straight and slightly arched backward, with elbows bent behind your head.

(2) Maintain a straight body and fully extend your elbows. Hold for 1-2 seconds at maximum muscle contraction, then slowly return to the starting position.

2. Standard Push-Up

(1) Keep your body as straight as possible, avoiding arching your lower back. Place your hands on either side of your chest, slightly wider than shoulder-width apart, and lower your body vertically.

(2) Maintain a steady rhythm: inhale as you lower down, exhale as you push back up.

3. Handstand Crawl

(1) Assume a four-point support position with hands and toes on the ground. Keep arms straight, hands directly beneath shoulders, and legs extended.

(2) Keeping feet stationary, alternate moving hands forward as far as possible. Slowly return hands backward to resume the starting position.

4. Dumbbell Training—Overhead Pass

(1) Stand upright with feet shoulder-width apart. Hold a dumbbell in your left hand and extend both arms out to the sides at shoulder height, palms facing upward.

(2) Keeping arms fully extended, simultaneously raise both arms overhead. Pass the dumbbell from your left hand to your right hand, then return along the same path to the starting position with both arms extended out to the sides. Repeat continuously.

Building powerful upper limbs enables stronger, more sustained arm swing. Mastering proper arm swing technique helps us glide effortlessly through each stride during runs! Consistent repetition trains muscle memory, allowing your body to execute natural arm swing motion during runs.

 

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

For individuals with hypertension, summer brings various factors that can cause fluctuations in blood pressure. Therefore, special attention should be paid to lifestyle management during this season.

01How Should Hypertension Patients Eat During Summer?

During summer, it is advisable to increase fluid intake appropriately to prevent elevated blood viscosity and reduce the risk of cardiovascular and cerebrovascular diseases. At the same time, excessive sodium intake should be avoided.

Some elderly individuals and those with “three highs” (high blood pressure, high blood sugar, high cholesterol) believe vegetarian diets are lighter and that long-term vegetarianism can lower these levels. However, evidence shows that strict vegetarianism can negatively impact cardiovascular health. This is because prolonged, excessive vegetarianism leads to dietary imbalances, triggering endogenous lipid metabolism disorders, yet does not reduce the incidence of cardiovascular disease.

In reality, the key to whether a dish is light or healthy lies in its cooking method. Even vegetarian dishes, when drenched in heavy oils, salt, and sauces, are no lighter than steamed fish. Imitation meat dishes and fried vegetables are prime examples. Therefore, balanced dietary combinations and low-oil, low-salt cooking techniques are paramount.

02Summer Foods to Stabilize Blood Pressure

1. Apples

Apples are rich in potassium salts, which bind with sodium salts in the body to facilitate their excretion. Additionally, apples help prevent elevated blood cholesterol levels and reduce blood sugar content.

2. Bitter Melon

Bitter in taste and cooling in nature, bitter melon enters the stomach meridian and possesses heat-clearing and fire-purging properties. Bitter melon contains high levels of charantin, which mimics insulin effects. It stimulates insulin release, alleviates insulin resistance symptoms, and reduces triglyceride and LDL-C levels, thereby mitigating atherosclerosis and lowering hypertension incidence.

3. Corn

Neutral in nature and sweet in taste, it fortifies the spleen, boosts qi, dispels dampness, and clears turbidity. While corn cannot lower blood pressure in hypertensive patients, regular consumption helps stabilize blood pressure, thereby preventing hypertension and coronary heart disease. Furthermore, the unsaturated fatty acids in corn oil reduce blood levels of low-density lipoprotein cholesterol.

4. Bananas

Bananas are relatively high in potassium. Since potassium and sodium significantly impact blood pressure, low potassium levels in the blood can lead to a higher sodium ratio, causing blood pressure to rise. Additionally, foods like celery, oranges, and tomatoes also contain higher amounts of potassium, which can positively contribute to lowering blood pressure.

5. Lotus Seeds

Lotus seed hearts possess calming and tranquilizing effects, aiding in enhancing myocardial contractility and slowing heart rate.

6. Kiwifruit

Kiwifruit juice demonstrates favorable therapeutic effects for hypertension, angina pectoris, and arrhythmia, while also helping prevent ischemic cerebrovascular disease and cerebral arteriosclerosis.

7. Watermelon

Watermelon is rich in vitamins and provides essential nutrients while containing almost no fat. It offers excellent blood pressure-lowering benefits for individuals with hypertension.

8. Papaya

Papaya contains over seventeen amino acids and various nutrients that help soften blood vessels.

In reality, food has no direct impact on lowering blood pressure. Individuals with elevated blood pressure may incorporate the above foods into their daily diet for certain benefits, but consumption should not be excessive. The most important measures for blood pressure management remain active medication, a low-sodium diet, and regular exercise.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

When it comes to nutrition, ensure that the calories consumed in each meal are less than those burned during exercise. The results of building muscle and reducing fat will be clearly visible. Do you truly understand the key points of a scientifically sound fitness diet?

01 Scientifically Control Calorie Intake

When we talk about fitness and muscle building, we’re essentially referring to expanding our muscle dimensions through equipment-based workouts. For muscle-building training, it’s crucial to pay close attention to daily dietary habits and promptly replenish the nutrients and energy required during workouts. During muscle-building phases, daily caloric intake should exceed that of the average person by 10%. For individuals with naturally lean physiques aiming to build muscle, caloric intake should be increased by 15% above average levels. This ensures sufficient energy to meet the body’s demands during exercise, leading to enhanced muscle strength and definition, ultimately revealing well-defined muscle contours.

02 Moderately increase protein intake

To achieve healthy and rapid muscle growth in a short period, adequate protein intake is essential, especially during muscle-building training. Reduce fat intake while significantly increasing consumption of high-protein foods. Adult trainees should aim for approximately 2 grams of protein per kilogram of body weight daily. Don’t neglect other essential nutrients like iron, zinc, vitamins, and carbohydrates, which are vital for the body’s energy needs.

During meals, incorporate dishes like chicken breast, fish, shrimp, and eggs to provide your body with protein from multiple sources. It’s important to remind many trainees that consuming high-protein foods both before and after workouts is crucial. This not only supplies effective nutrients for muscle growth but also aids in post-workout muscle recovery.

03 Eat smaller meals more frequently to meet your training energy needs.

Therefore, during fitness training—especially muscle-building workouts—it’s most effective for trainees to increase their daily meal frequency to five meals. Consuming specific amounts of food at designated times—breakfast, mid-morning snack, lunch, mid-afternoon snack, and dinner—not only aids digestion and nutrient absorption but also ensures adequate calorie and protein intake for training. When individuals engage in daily, uninterrupted fitness routines, they continuously burn calories. Achieving a balance between calorie intake and expenditure is when the effects of muscle-building and fat-reducing training become apparent.

04 Optimize the Quality of Fat Intake

Scientific fitness training can help individuals reduce body fat and build muscle during workouts. However, this doesn’t mean avoiding all fatty foods during training. Different foods contain varying qualities of fat, and selecting those with higher-quality fats is key to a balanced diet. For instance, cream and chocolate contain inferior fats that offer no benefit for muscle growth, while foods like avocados and nuts are rich in high-quality fats. Therefore, consuming foods high in quality fats before and after muscle-building workouts significantly aids fitness training.

Scientific fitness training is inseparable from proper nutrition. A well-planned diet provides trainees with optimal conditions for exercise, enabling them to gradually convert the calories and protein consumed into muscle through effective workouts. This process helps reduce body fat and increase muscle mass.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

For those working overtime, the late-night snack period serves as essential nutritional support during intense work. Of course, since the body’s metabolism slows down at night, it’s important not to overeat during this time—otherwise, it can easily lead to stomach ulcers or contribute to weight gain. Therefore, healthy late-night meals deserve our attention as night owls. A scientifically balanced diet is the top priority. So, what should you eat when pulling all-nighters?

01 Supplement with high-quality protein

Protein is one of the essential nutrients our bodies need and is crucial for maintaining bodily functions. Staying up late disrupts sleep patterns, hinders brain recovery, and often leaves us feeling mentally drained. High-quality protein can help replenish the brain’s energy reserves. This is especially important for those who frequently stay up late, as their brains endure greater strain. Therefore, incorporating high-quality protein into our diet can serve as a healthy snack option. Examples include beef, lean meats, fish, shrimp, and soy products—all rich sources of premium protein.

02 Supplement water-soluble vitamins

Vitamins are also essential nutrients for the human body, categorized into water-soluble and fat-soluble types. Water-soluble vitamins can be excreted from the body through bodily fluids such as urine and sweat. During late-night work sessions, vitamin consumption increases significantly, necessitating timely replenishment. Since water-soluble vitamins cannot be synthesized by the body, they must be obtained through food. Simply put, fruits and vegetables contain abundant water-soluble vitamins. For instance, vitamin A effectively protects our eyes, particularly beneficial for those working overtime who often experience eye strain. Additionally, vitamin C boosts immunity and safeguards skin health. Therefore, incorporating more fruits and vegetables into healthy snacks is advisable.

03 Replenish adequate fluids

Water is essential for maintaining normal bodily functions. Whether you stay up late or not, you should drink an adequate amount of water. The recommended daily water intake for an adult is 1500-2000 milliliters, referring solely to plain water. Beverages like coffee, strong tea, and milk tea can foster dependency and, over time, take a toll on the body. If you must consume them, opt for unsweetened coffee without cream or choose sugar-free drinks. Sugar not burned off during the night converts to fat, contributing to weight gain. Although late-night work consumes significant energy, “overtime weight gain” is a common phenomenon. Therefore, when hydrating, prioritize plain water or mineral water.

04 Avoid high-calorie foods as much as possible.

As mentioned earlier, the body’s metabolic rate slows down at night. However, due to physical demands, people often crave high-calorie foods during this time. Consuming fried or high-sugar foods can easily lead to excessive calorie intake, contributing to obesity while also raising cholesterol levels. This can trigger a cascade of chronic diseases such as diabetes and cardiovascular disorders. Limit consumption of fried chicken, potato chips, and similar items. Opt for high-quality nuts as a healthier snack alternative. Avoid highly processed, sugar-laden snacks like candies and processed sausages, choosing fresh fruits instead. A word of caution: while nuts are exceptionally nutrient-dense, portion control is essential. Excessive consumption can lead to excessive fat intake and contribute to weight gain.

Though pulling all-nighters isn’t the life we aspire to, reality forces us to bow our heads and work tirelessly. Therefore, we must place even greater emphasis on daily exercise and nutritional supplementation. Whenever possible, avoid choosing to work late into the night.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

As pregnancy progresses into its final stages, certain discomforts inevitably arise—such as knee pain. This discomfort makes it increasingly difficult for expectant mothers to move around, even making simple walks feel challenging.

01 Common Causes of Knee Pain During Pregnancy

1. Knee Synovitis

If the knee joint is sprained or overused, it may damage the synovial membrane on the joint surface, leading to significant fluid accumulation. Pregnant women may experience knee pain and swelling. Pain under the kneecap intensifies when actively extending the knee to its fullest extent, especially when performing knee extension exercises with resistance. Pain also significantly worsens during passive bending to the maximum range of motion.

 

2. Meniscus Injury

As a pregnant woman gains weight during pregnancy, the meniscus—the cartilage disc sandwiched between the two bones within the knee joint cavity—experiences increased compression. This makes the meniscus susceptible to injury during flexion and rotational movements.

 

3. Lumbar Disc Herniation

Weight gain during pregnancy shifts the body’s center of gravity forward, creating uneven stress distribution along the spine. This accelerates disc degeneration and increases susceptibility to lumbar disc herniation. Radiating pain may occur in the lower limbs. In rare cases, herniation of upper lumbar discs can cause knee pain.

4. Pregnancy and Lactation-Related Osteoporosis

During pregnancy and the postpartum period, expectant mothers experience increased calcium requirements. Insufficient calcium intake can lead to osteoporosis. Severe cases may cause knee joint pain.

02Methods for Relieving Knee Pain During Pregnancy

Mild knee pain typically poses no significant risk to the health of expectant mothers or their babies and generally requires no excessive concern. The following methods can help alleviate discomfort:

1. Adequate Rest
When early symptoms of pain arise, ensure the knee joint receives sufficient rest. Avoid any activities or postures that trigger discomfort.

 

2. Knee Massage and Physical Therapy

Physical therapy can effectively relieve mild knee discomfort. Applying heat locally with a warm towel for 30–60 minutes per session accelerates blood circulation around the knee and promotes the metabolism of inflammatory factors. Rapidly rubbing the area around the knee with both hands achieves similar results.

 

3. Calcium Supplementation

Calcium supplementation during pregnancy not only supports fetal bone development but also maintains maternal bone density, reducing joint crepitus. In early pregnancy, expectant mothers should consume 800mg of calcium daily. This requirement can be met by regularly eating calcium-rich foods like milk, dried fish, soy products, cheese, and seaweed, combined with adequate sun exposure.

 

4. Avoid Excessive Weight Gain During Pregnancy

Excessive weight gain during pregnancy should be avoided, as it increases strain on lower-body joints. For healthy expectant mothers, total weight gain throughout pregnancy should ideally be kept between 11.5–16 kg.

03 How to Prevent Knee Pain During Pregnancy

1. Avoid prolonged sitting or standing

Pregnant women should not maintain the same posture for more than 20 minutes, nor should they shift their body weight onto one leg for extended periods. This helps reduce strain on the knee joints.

2. Supplement calcium

Regularly consume calcium-rich foods such as milk, dried fish, soy products, cheese, and seaweed. After the second trimester, daily calcium intake should reach 1000mg. It is generally recommended to begin calcium supplements after 20 weeks of pregnancy and to get appropriate sun exposure.

3. Avoid Excessive Weight Gain During Pregnancy

While nutritional intake should increase during pregnancy, it’s crucial to manage your diet to prevent excessive weight gain. This helps avoid placing undue stress on the joints of your lower limbs.

4. Engage in Appropriate Exercise to Enhance Joint Stability

Under the guidance of a healthcare professional, expectant mothers can perform joint stability exercises. Strengthening the muscles surrounding various joints improves their overall stability.

 

Exercise 1: Supine Abdominal Breathing

Lie flat on a yoga mat with one hand on your chest and the other on your abdomen. Inhale through your nose and exhale through your mouth. As you exhale through your mouth, slowly contract your abdomen toward your navel and the floor until all air is expelled. One full inhale-exhale cycle completes one repetition.

Exercise 2: Side-Lying Diaphragmatic Breathing

Lie on your side on a yoga mat, with one hand on your chest and the other on your abdomen. Inhale through your nose and exhale through your mouth. As you inhale through your nose, relax your chest. As you exhale through your mouth, slowly contract your abdomen toward your navel and the floor until all air is expelled. One full inhale and exhale completes one cycle.

Exercise 3: Seated Abdominal Breathing

Sit on a stool or bedside. Place one hand on your chest and one hand on your abdomen. Inhale through your nose and exhale through your mouth. As you inhale through your nose, relax your chest and allow your abdomen to slowly expand like an inflatable balloon. As you exhale through your mouth, gently contract your abdomen inward toward your navel and down toward the floor until all air is expelled. One full inhale and exhale completes one cycle.