Warming with extruded polystyrene | With Your Hands – How To Make Yourself

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Warming of the floors of the house

Warming with extruded polystyrene | With Your Hands - How To Make Yourself

Usually in private housing construction, beams are made of wood and overlapping of concrete slabs.

Depending on their location, they are divided into attic, interstorey, basement and basement.

Each type of overlap has its own design features and, accordingly, different ways of warming.

Warming of attic floors

If the roof is not insulated, it is absolutely necessary to insulate the attic ceiling. AT

Otherwise, most of the heat from the house will “flow” through it. First, between the beams of the floor over the skull blocks, a roll is arranged from the boards, onto which the insulation is laid-usually basalt or fiberglass slabs. Then the insulation is covered with waterproofing to protect it from moisture.

See also: Overlapping in the house – installation, device, calculation, technology.

Over the waterproofing on the beams establish a solid flooring of the boards. From the lower room to the rolling with a stapler fastens the vapor barrier material, preventing penetration of water vapor from the residential part of the house to the attic. After that, the ceiling is made of boards, boards or plasterboard slabs.

Warming of floors between floors

Intermediate ceilings that separate rooms with the same temperature regime, in principle, do not need thermal insulation.

Additional warming makes sense in case of the device of a warm floor or for increase of soundproofing.

In the latter case, the insulation is laid between the beams and protected from the bottom of the room by a vapor barrier material, which is fixed to the flooring from the boards.

Warming of wooden floors above the basement and the basement

The floor, located above the unheated room or cold underground, needs to be insulated. Of course, you first need to dry the underground. To do this, it is fitted with ventilation holes, and the ground is rammed and covered with a layer of sand thick 15-20 cm.

To the beams, which serve as lags of the floor, along the entire length of the nail cranial bars, and they arrange a roll on the boards. To protect from moisture, a waterproofing is applied to the drill, using wax paper or a waterproof film.

Then lay the heater. Now on top of the lag you can lay a rough floor of an unedged board. Between the wall and the floor leave a ventilation gap 1 cm, which is then closed with a plinth.

Warming of floors from reinforced concrete slabs

Overlapping of prefabricated reinforced concrete slabs is insulated regardless of their location. First, the plate is leveled, fill the seams with a cement-sand mixture. Then lay a vapor barrier film, on top of it a mineral wool insulation is placed. On the heater lay waterproofing and arrange a reinforced screed floor.

In the “wet” rooms (bathroom, bathroom), a layer of waterproofing is applied under the finishing coat. In the case of using as an insulating extrusion foam polystyrene, steam and waterproofing are not done.

Note

The materials used for thermal insulation of reinforced concrete slabs are subjected to loads, therefore they must have a strength of at least 30-40 kPa / m2 and deformation at compression no more than 10%. If the floor is made on logs, it is useless to use slabs of increased strength.

See also: Overlappings of the house – types, designs, proper installation and installation

The device and insulation of the ceiling with their own hands – video

The device and insulation of the floor between the residential floor and the cold attic, ventilation of the attic

© O. Sarina

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  • Источник: http://kak-svoimi-rukami.com/en/2016/08/uteplenie-perekrytij-doma/

    16 Ways to Warm Up a Cold Room That Actually Work

    Warming with extruded polystyrene | With Your Hands - How To Make Yourself
    Do you have a room in your house that’s always cold? A portable electric space heater is the easiest solution, of course. But portables have their drawbacks: They can burn the fingers of curious kids, and they’re often unattractive obstacles.

    Larger models take up a lot of floor space and may overload an electrical circuit. If not used carefully, many portables become a fire hazard. This article describes other supplemental heating options, one of which might be the perfect solution to your chilly room.

    And check out these home energy conservation tips for the winter.

    These really work!

    Are the Registers Open or Blocked?

    Every furnace technician has a story about a cold room that was cured by opening a register or two. Don’t make yourself the star of one of those stories. Rearranging the furniture or shoving a rug aside can also block airflow.

    And here’s one reason you might actually want to close your heat registers. Plus: Check out the 12 best ways to heat your garage in winter.

    Try the six furnace troubleshooting tips outlined in the video below before placing a call to a technician.

    Family Handyman

    Are the Dampers Open?

    Some ductwork contains dampers to adjust airflow. Look for handles and markings on the ductwork such as ‘summer’ and ‘winter.’ Set the damper handle parallel to the duct line for maximum airflow.

    Cold House? Are the Radiators Clear?

    Whether you have electric or hydronic baseboard units or old-fashioned radiators, they won’t throw maximum heat unless air can flow through them. If you move the bed against a baseboard unit or toss a blanket across a radiator, the room might get chilly.

    Family Handyman

    Is the Radiator Air-Locked?

    If you have a hot-water radiator that’s not heating, the cause is usually trapped air. Getting rid of it is simple. Use a radiator key, 1/4-in. 12-point socket or a flat screw- driver (depending on your valve type) and slowly turn the valve counterclockwise until water drips out.

    This will release trapped air and let hot water flow. While you’re at it, repeat the process on your other radiators. Bleeding the radiators will lower the pressure in your system, so you might have to slowly add water to increase the pressure.

    Do this by opening, then closing, the valve on the water pipe above the boiler.

    If you’re unfamiliar with your system, call a pro. How much pressure you need depends on how high the water has to rise. The basic rule is 1 lb. of pressure for every 2 ft. of rise. Your gauge may read in pounds, feet, or both. A basic two-story house, with the boiler and expansion tank in the basement, needs 12 to 15 lbs., or 25 to 30 ft., of pressure.

    Family Handyman

    Cold House Solution 1: Electric Toe-Kick Heaters

    These small heaters with blowers fit into the hollow space under kitchen cabinets, stair treads and vanities. This can be a good solution for a bathroom or kitchen where chilly feet are the main complaint.

    You can install a toe-kick heater (also called a ‘kick space heater’) under an existing cabinet by prying off the toe-kick. To power the heater, you’ll need to run a dedicated circuit from your main electrical panel. You can control most units using a switch or a thermostat.

    It’s worth getting a model with a temperature control (or a high/low switch). Powerful units can blow so hot on the high setting that they could overheat your feet or even soften vinyl flooring. Also, some models are noisy when the blower operates on high.

    Hydronic toe-kick heaters that connect to hot water heating systems are also available.

    Family Handyman

    Cold House Solution 2: Duct-Booster Fans

    If you have forced-air heat, you can take advantage of several types of duct booster fans that are designed to increase the flow of warm (or cool) air through your ducts into a problem room. In-line duct booster fans fit inside standard-size metal ducts.

    You mount the blower near the outlet end of a duct and then install a pressure switch (some models have one built in), which senses air pressure from the furnace and turns on the booster fan whenever the furnace or A/C blower turns on.

    Some in-line duct boosters simply plug into an available outlet, while other models are hard-wired. Cheaper units can be noisy, so it’s worth buying a quality model with a powerful motor and heavier gauge housing. In-line duct booster fans retail for $30 to $150.

    A ‘register’ booster fan is much easier to install. Depending on the model, it either sits on top of or replaces a floor or wall register grille, and plugs into an outlet. A built-in thermostat switches on when the furnace operates. Register duct boosters cost $40 to $70.

    Many different manufacturers make duct booster fans of both types. Search online for ‘in-line duct booster fan’ or ‘register duct booster fan’ to find manufacturers and dealers.

    Family Handyman

    Solution 3: Cove Heaters

    Cove heaters, mounted along the ceiling, are fairly inconspicuous. For a bedroom or TV room, cove heaters can be a great choice.

    They operate silently (no fans) and since they’re radiant panels, they emit heat downward to warm people and objects directly instead of heating the air.

    Because they mount near the ceiling, they’re unobtrusive and kids can’t burn themselves. They work well in rooms where drapes and furniture make baseboard heaters inconvenient.

    How Cove Heaters Work

    Cove heaters radiate heat across the room. You control them with a thermostat. To power a cove heater, you’ll have to run a new circuit from your main electrical panel and install a thermostat.

    A larger unit will require a 240-volt circuit rather than a standard 120-volt circuit. Cove heaters range in length from 34 in. to 132 in. and cost $85 to $300.

    Plus: Do you believe these eight myths about saving energy at home?

    Family Handyman

    Solution 4: Electric Floor Heat

    This can be a great choice for a small-scale retrofit project heating a mudroom or kitchen, or warming up a cold bathroom.

    Under-tile radiant systems are still the most common, but many companies offer systems that work equally well beneath laminate, carpet and engineered floors.

    There are two basic types of systems: ‘loose wires’ that you run across the floor and ‘mat’ systems, with the wires prearranged inside a mesh or fabric mat.

    Laying the floor cable is a budget-friendly project. Adding electric radiant floor heat for a typical bathroom when you install a new floor adds about $200 to $300 to the cost of the project.

    The electrical connections require only basic wiring know-how. Since these systems generally draw only 10 to 15 watts per square foot, you can usually connect them to an existing circuit to heat a typical bathroom.

    Get step-by-step radiant floor heat installation instructions.

    Family Handyman

    Solution 5: Radiant Ceiling Panels

    cove heaters, radiant ceiling panels heat the occupants of a room from above. These inch-thick panels mount on the ceiling and can be an energy efficient option in a room where you want to ‘spot heat’ people in a specific area.

    The panels heat to 150 degrees F within five minutes of being switched on, and they cool down just as quickly.

    If you mount one directly above a worktable or a desk, you can work comfortably without having to heat the entire room and get heat when and where you want it.

    The panels range from 1 x 2 ft. to 4 x 8 ft., and you can screw them directly to the ceiling or install them in a suspended ceiling grid. Installing a small panel is similar to installing a fluorescent light fixture.

    You can connect the panel, along with a thermostat, to a standard junction box, and you can power a single panel from an existing circuit. Larger panels require separate 120- or 240-volt circuits. The panels are textured and some can be painted.

    Panels designed specifically for bathrooms include a built-in exhaust fan, light and night-light. The panels cost from $200 to $500 depending on the size.

    Family Handyman

    Radiant or Convection Heat?

    Electric space heaters break down into two basic types: radiant or convection. Radiant models (such as ceramic and quartz portables, under-floor systems, cove heaters and ceiling panels) emit infrared radiation that heats up objects and people directly within their line of sight.

    They’re designed for ultra-quick heating and are best for: Heating one or two people, large rooms where you don’t want to heat the entire space, open rooms without a lot of furniture or obstacles between you and the heater, spot heating and sporadic use, workshops and home offices where you mostly want warmth for yourself while you’re at your desk or workbench, or a TV room where the occupants are sitting in one area.

    Convection models include oil-filled radiators, electric baseboard and toe-kick heaters, and flat panel wall-mounted units that warm the air around the heater and rely on the room’s air circulation to heat the room. Fan-forced convection models are the most popular type of supplemental heater. They have a heating element and a fan that blows the warm air around the room. These heat a room more quickly than a unit without a fan; however, when the fan shuts off, the room cools down quickly. The fans can be quite noisy and are a serious concern for people affected by allergens blowing around the room. Convection models are best for: rooms with doors so you can contain the warm air, whole-room heating, constant operation, rooms where you move around instead of sitting in one spot.

    When you’re shopping for a portable electric space heater, look for models that offer advanced safety features child-resistant controls, an overheat shutoff, and a tip-over safety alarm and shutoff. Also consider models with energy-efficient options such as thermostats, occupancy sensors, automatic timers and multiple power settings.

    Family Handyman

    Solution 6: Ceiling Fan Heater

    The Reiker Room Conditioner installs just a regular ceiling fan and provides fast, even heat over a large area. This combination light, ceiling fan and space heater pumps out warm air through the ceiling-mounted heater, and the fan blades circulate it throughout the room. During the summer, the unit functions as a conventional ceiling fan.

    It’s available in manual and remote control units, and can be wired to an existing circuit. The unit is available in a variety of finishes. Manual models cost $269, and remote-controlled units cost $339 to $369, depending on the finish.

    Family Handyman

    Solution 7: Room-to-Room Ventilators

    Here’s an economical approach to warming up a cold room: Instead of paying to generate more heat, move existing warm air from one room to another. Room-to-room ventilators circulate air from a warm room to a cold one. This is a great solution if you have a stove or fireplace that generates a lot of heat but doesn’t circulate it evenly through your house.

    Through-the-wall ventilator fans use the space between stud walls to move warm (or cool) air from one room to another.

    The Aireshare ventilator (shown) uses an intake blower that draws air into an open stud cavity and a diffuser that mounts either high or low on the opposite side of the wall to distribute the air.

    There’s also a level-to-level Aireshare ventilator that moves air between floors.

    Ventilator fans can be installed with simple hand tools within any unobstructed interior wall. Most come in two versions: a plug-in type with the power switch on the unit itself and a hard-wired type controlled by a wall switch or thermostat. These fans can also move cool air through the living space during the warmer months; they range from $50 to $200 depending on the model.

    Family Handyman

    Before You Buy a Heater

    First ask yourself this: Has the room always been cold? If the answer is no, something has probably gone wrong with your heating system. Troubleshoot furnace problems.

    If you can’t solve the problem yourself, it’s time to call in a pro. If the answer to the question is yes, check that your ductwork, windows and walls are properly sealed and insulated.

    Get information about installing insulation.

    Originally Published on sitename.com

    Load thickbox…

    Источник: https://www.familyhandyman.com/heating-cooling/ways-to-warm-up-a-cold-room/

    4 Awesome Warm Up Activities to Start Your Classes

    Warming with extruded polystyrene | With Your Hands - How To Make Yourself

    Are you starting your classes with a warm up? Warm ups are not ways for you to kill precious minutes at the start of class, instead, they are extremely useful tools to start the class off on an energetic note and get the class thinking in English.

    It is important that your warm ups get students both excited and using the target language as much as possible. Here are some warm ups that usually receive top marks from students:

    1. Play a song, pass the ball

    Pass the ball… or a plush toy, or a beanbag. Preferably something that won’t send anybody to the hospital if an accidental ricochet were to occur.

    This warm up is simple but almost always gets entire classes thrilled to be learning.

    All you have to do is pick a song (the latest pop hit that your students would be familiar with), toss a ball to a student and then urge them to pass it to another student.

    Students will quickly understand that the point is to get rid of the ball as fast as possible. Then, at the right moment, you stop the music. The student holding the ball must answer a question, read a line from a story, anything that has to do with English. Repeat the process for a few minutes (or longer if the class is particularly enthralled) and even get involved yourself if you can.

    2. Category List with Spoons

    Split the class into two (or three, or four, go wild!) teams and designate spots on the blackboard for each team to write on. Write the numbers one to five in a list in each team’s section.

    Then write a topic at the top of the blackboard.

    The topic can be anything, but be sure to make it general enough that there could be many options to choose from, music genres, countries, school subjects, or whatever you’ve been teaching them recently.

    Choose a student from each team to come to the blackboard and act as “writers”. Place spoons equal to the number of teams minus one within a fairly equal distance from each writer.

    When you say “GO”, the writers must write five things related to the topic on the board as fast as they can.

    Encourage the teams to shout answers to their writers if they’re not already in a frenzied, English-speaking state.

    When the writers are finished they must grab a spoon. Count the number of correct answers for each team, awarding points for each one. The team who didn’t grab a spoon does not have their points counted. Play three or four rounds, alternating writers. Students have a great time and they’re shouting in English for most of the warm up!

    3. Describe the Picture

    I’ve put a little twist on the classic describe-a-picture warm up.

    First, show the entire class a picture. Make sure it has lots of little details in it, preferably one where you could spend a good minute or so describing every last detail to your friend. Then, take the picture down and tell the students to describe what they saw to their partner. Give them about 30 seconds.

    Now, here’s the twist. Split the class into two teams and divide the blackboard in two. Choose three students randomly from each team to come up to the blackboard. Place a piece of chalk in each student’s hand and tell them they have to write down as many things they saw in the picture as they can in 30 seconds (or one minute).

    Again, teams can shout answers to the writers. When the time is up, ask the students to sit down and reveal the picture again. Give points for everything they got right; no extra points if the team repeated a word. The team with the most right answers is the winner!

    4. Hot Seat

    This is what I consider to the be the mother of all warm up games. It gets everybody involved, it is great for reviewing vocabulary, and it ramps up excitement levels to maximum capacity. And there is very little prep involved!

    Have a list of vocabulary words prepared. Bring a chair to the front of the classroom. Split the class into two teams and have one student from the first team sit in the chair (the “hot seat”) facing the class. Make sure he/she cannot see behind them. Start a timer (one minute) and write the first word on the board.

    The team must say things related to that word in order to elicit that word from their teammate sitting in the hot seat. Once the student guesses correctly, write the next word. Continue until time runs out. The team with the most correct guesses at the end is the winner!

    I’ve used all these warm ups in my classes with great success. I’d to wish everyone good luck in all your teaching experiences, and have fun during this once-in-a-lifetime opportunity in one of the fastest developing countries in the world. Zaijian!

    Источник: https://goldstarteachers.com/4-awesome-warm-activities-start-classes/

    13 ESL Warm Up Activities For More Engaging Lessons

    Warming with extruded polystyrene | With Your Hands - How To Make Yourself

    ESL warm up activities are a great way to start any English class. It is a win-win for both teachers and students.

    Teachers can tune themselves in for the upcoming class and buy themselves some time. Students, especially younger ones, can have fun, get to know each other, and learn something new at the same time.

    Just athletes need to warm up their muscles before their activities, students need to “warm up” their brains.

    The warm up activities should take about 5 minutes, and you can can be taught either by classroom teachers or online ESL teachers.

    In this article we have gathered some engaging, informative, and fun warm up games for ESL students as well as the warm up exercises for kids learning languages.

    A-Z Game

    Working in teams, students should come up with words that are related to a certain topic and start with each letter of the alphabet, from A to Z. For example, for the “food” topic the words would be “apple“, “butter“, “cheese“, and so on. The winning team of this ESL warmup should complete the entire alphabet first. This can also be done by one student in a tutoring session.

    Organize Yourselves

    During this group warm up activity, you should tell your students to arrange themselves according to a given criteria, such as age, name, street where they live, and so on. Students should then have to tell you why they organized this way, using proper grammar.

    Make The Longest Words

    Write down a word of minimum five letters and tell your students to make up words that start with each letter of this word. It is desirable that the word has no repeating letters.

    The winner or the winning team should make up the longest word. For example: TABLE – Terrified, Ambiguous, Blossom, Landscape, Empty. The students can also do the same with the letters of their names.

    It help with ESL pronunciation lessons.

    Check out these fun pronunciation games and exercises for your ESL students.

    Anagrams

    Mix up the letters and/or words in a sentence and encourage your students to find the right order and decipher the sentence.

    Facts

    Give the students any topic and suggest that they write down as many true facts as they know about this topic. For example, they can write down the facts about dogs.

    Fitting In

    Show your students a bowl, a flower pot, a basket or any similar item, and suggest that they name the items that would fit into this bowl/pot/basket.

    Odd One Out

    Name or write down a range of concepts or items and tell your students to find one concept or item that does not fit in. The odd concepts and items should be somewhat related to other concepts and items in the range, but still have some slight differences, so they should be not that easy to guess.

    For example, “table, chair, bed, fridge, sink” – bed is odd because in most cases you cannot find a bed in the kitchen. However, some students could also name fridge or sink, and it makes this task a bit complicated. You can also encourage the students to make up their own range of concepts or items with odd ones.

    Idioms

    In this vocabulary warm up exercise, you should give the students one word and suggest that they think of idioms that contain this word. For example, “blue” – “ the blue“, “feel blue“, etc. They can also make up the sentences with those idioms.

    Questions

    Write down different questions on pieces of paper, put them in a basket, and turn on some music. Ask the students to sit in a circle and hand this basket over to each other until you stop the music. The person who is holding the basket at that moment should take a piece of paper the basket and answer the question.

    What can you tell about cookies?

    Give out cookies or other sweets to everyone, and tell the class to describe the sweets – their color, shape, etc. – and analyze their quality, such as taste, crispiness, etc. They can also tell a story about those sweets.

    Categories

    The leader thinks of a category, such as “fruit”. In a circle, everyone should name a fruit within a limited time period – the leader usually counts to five. If someone takes too long to give an answer or gives an incorrect answer, then that person is out and a new category begins. In the end, only one person remains.

    Word chain

    The students toss a ball to each other and name the words that start with the last letter of the previous word, forming the chain. For example, “ball“ – “lamp“ – “pie“, and so on.

    Empty Comics

    Find a comic strip and wipe out the words from the bubbles. The students should guess what the comic characters are saying.

    We hope that this list of ESL warm up activities will help you plan more effective lessons for your students and keep them engaged throughout the entire lesson, whether you’re an teach online in the classroom. If you’re looking for more, check out our guides to fun ESL games and activities, speaking activities and comprehensible input strategies and activities.

    Benefits of 5 minutes warmup classroom activities

    Here are a few major benefits that will convince you to include 5 minutes warmup classroom activities in your daily lesson plans.

    • They are a great ice breaker – Warm-up activities can serve as a great ice breaker, which is extremely important when it comes to teaching younger students. Kids can be quite shy and hesitant to participate in a formal classroom setting, therefore, a light warmup activity can get the ball rolling. It can help you make the kids feel more comfortable and before you get on with the more formal teaching methods you can start off the day on a friendly note.
    • They can help set up the pace for the entire class – Warmup activities can include things that are related to your day’s lesson. This way you will give your students an idea of what is to come and get them thinking about how they can add more value to their lesson. You can ask them to guess the topic and what it is about or other similar activities. These kinds of warmup games can spark creativity because the students will feel more involved and motivated to learn more about their lesson.  
    • You can create a better relationship with your students – Warmup activities are usually done in an informal setting, (such as circle time) which allows the students to let their guard down and see the teacher as a friendly person. Once they start to feel comfortable and develop a bond with you, the students may pay more attention to your lesson. They will feel more comfortable to ask questions and participate that will allow them to learn more.

    What kind of warm games should you choose for your ESL class?

    Yes, warm-up games have plenty of benefits and they are a great way to kick off your class. However, if you do not choose the right kind of games then instead of warming your students up they may get you to a wrong start.

    Here are a few things you should consider while choosing a warm-up game/activity for your ESL class:

    • They should be easy and simple – The purpose of warm-up games is to have an activity that can serve as an ice breaker, make your students comfortable and set a nice tone for the rest of your class. However, if the games you choose are too difficult to understand and follow then your students, instead of getting comfortable, may feel intimidated. Why? Because most of them may not be able not to speak English at all, therefore, a difficult warm-up activity is ly to make them think that learning the English language is not easy.
    • They should be age appropriate – Yes, warm up games can be used for both kids and adults, however, you must choose games that are appropriate for your students. You cannot play extremely childish games with adult students and similarly anything slightly complicated or involving complex writing or reading will not work with kids.
    • They should not be too long – A warm-up game should not be so long that it does not leave you any time to complete your lesson. Sure, if it is the first lesson of the semester/course then you can have a warm-up game that goes on for more than just five minutes, but for regular classes, a 5-minute game/ activity is more than enough.

    Earn up to $22 an Hour Teaching English from Home

    Источник: https://blog.vipkid.com.cn/esl-warm-up-activities/

    Warmup & Stretching

    Warming with extruded polystyrene | With Your Hands - How To Make Yourself

    To stay safe and get the most your workout you must always include a pre-workout warm-up before you begin and then finish with a cool down to get your body back into gear. 

    The difference between warm-ups and stretching

    During a workout we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious.

    That’s what warm-ups are designed to do. Stretching, on the other hand, is done in order to improve overall flexibility.

    Once muscles have worked they are at their most compliant state and they let us stretch further than we normally would gaining more ground while we are at it.

    Timing: We start with a warmup and then we finish our training session with a cool-down and some stretching.

    Warmups are critical to a better performance and fewer injuries but stretching is somewhat of an optional extra – we can do it, we should do it but not doing it will not cause any issues, most times. It is highly recommended nonetheless. 

    Important difference: warm-ups should always be dynamic, always use active exercises (e.g., hops, rotations, chest expansions) to get our bodies ready. We need to get the blood flowing, especially during colder seasons. Our bodies benefit from stretches after we have already worked out – our muscles are more susceptible to them allowing us to stretch further and hold the stretches longer. 

    Warm-Ups

    Most warmups don’t take very long, just two-three minutes, five minutes tops. To benefit us the most a warm-up should work the same muscles we will be engaging during the main workout – they should include lighter exercises or a toned down version of the training ahead. 

    Examples

    • If you are a runner, your best warm-up is a light jog.
    • If you are doing martial arts training a warm-up should also include a few light kicks and punches. 
    • If you are doing bodyweight workouts basic body (neck, arms, torso, legs) rotations will get your blood flowing. 
    • If you are about to lift weights, do a few lifts with very light weights.

    Tip: If you are short on time and you are doing a bodyweight workout, you can forgo a specific warm-up and do the first set of the circuit moving at a slower pace, jumping lower and moving slower in general turning the first set into a warm-up. 

    The temperature of when and where you workout plays a difference. In winter our body keeps most of the blood flow away from our extremities so warming up will take longer.

    In summer with higher ambient temperatures, the body is already half-warmed up and our muscles are loose.

    Many Olympic athletes tend to ‘chase the sun’ for that reason training in Australia and California so they spend all year in a summer environment. 

    Here is a selection of ready warm-ups:

    Cool-Downs

    Cool downs are a natural end to any session but it doesn’t have to be stretching at all. It can be anything from yoga to meditation to a jog or a walk. Cool-downs are designed to get us back into normal pace gradually and give us time to recover. Un warm-ups they are not absolutely necessary but they do help. 

    Although cool-downs don’t have to include stretching, it is the smart thing to do. You benefit the most from stretching exercises when you have already exercised for a prolonged period of time – that’s when your muscles are ready for it the most. 

    Stretching

    Everyone can get flexible if they work at it. Some people have a natural gift for flexibility others have to struggle to gain every little bit but everyone can get there. It takes persistence and regular training and the muscles adapt and respond.

    The best time to stretch is post-workout when our muscles are completely relaxed, thoroughly warmed up and capable of giving us the most stretch, easiest.

    When muscles are really well warmed up they exhibit a high degree of plasticity.

    That means that not only do they stretch but after stretching and cooling down they maintain an increased range of movement and display greater flexibility.  

    This is the reason why everyone should stretch: range of movement. Whether you are a boxer or a ballet dancer your sport will necessitate your muscles performing by working through a range of motion.

    Muscles that are tight and constricted tend to work against each other to perform the move.

    That means that energy which should be used in the move itself is actually soaked up by fighting against the muscles themselves and the supporting muscle groups. This leeches away power. 

    To browse our stretching routines collection go to Workouts’ page and select the filter “Stretching”. 

    Источник: https://darebee.com/warmup-and-stretching.html

    Warm hands: 9 causes and treatment

    Warming with extruded polystyrene | With Your Hands - How To Make Yourself

    The hands change temperature for many reasons, and they may feel warm or cold at different times of the day. A person might be worried if their hands are always warm, or even hot. Several medical conditions can cause this symptom, and anyone concerned about a change in their hands should see a doctor.

    A 2008 study may have debunked the adage that cold hands mean a warm heart. Research suggests that warming the hands may lead to feelings of warmth toward other people.

    But when hands feel unusually warm all the time, increased blood flow, infection, and other medical issues may be responsible.

    People who have warm hands should not diagnose themselves this symptom alone. Other symptoms and a person's medical history can help a doctor to determine whether something is wrong.

    The following medical issues and other factors can lead to warm hands:

    1. External temperature changes

    Share on PinterestPhysical activity, changes in weather, and wearing layers over the hands can cause the hands to become warm.

    When the weather is hot, the hands may be too.

    Some people notice that their hands feel very hot after gardening outside in gardening gloves.

    Any activity that involves the hands being covered in sunny weather can cause them to feel warmer than the rest of the body.

    Cold weather can also have this effect, particularly in people who have been wearing gloves or who are very sensitive to temperature changes. In this case, warm hands simply indicate a contrast between the warmth of the body and the temperature outdoors.

    2. Exercise

    Exercise increases blood flow, so any activity that involves frequent or intense hand movement can temporarily leave them feeling warm. People who spend long periods typing, writing, or doing grip exercises may notice that their hands feel warm for a few minutes afterward.

    No treatment or medical follow-up is necessary when movement is clearly responsible for the warmth.

    3. High blood pressure

    Because increased blood flow to an area of the body can make it feel warm, people with high blood pressure may have warm hands or feet. A simple test can assess whether high blood pressure is a factor.

    4. Cellulitis and other infections

    An elevated temperature can help the body to fight infection. This is why an infected area tends to feel warm, and the hands are no exception.

    An infection called cellulitis is often responsible. This infection occurs deep in skin tissue and can spread quickly.

    People usually develop cellulitis after an injury, but even the tiniest cut can allow the bacteria to enter the body.

    If the hands are hot, swollen, painful, or red, cellulitis could be the culprit. Anyone who suspects that they have this condition should see a doctor.

    5. Inflammatory conditions

    Inflammation is one way that the body fights infections. Some medical conditions cause parts of the body to be chronically inflamed, allowing more blood to flow to the infected area.

    Inflammatory disorders affecting the hands or wrists can lead to an unusual feeling of warmth.

    One of the most common inflammatory conditions is rheumatoid arthritis. This causes the body to attack joint tissue, leading to swelling, pain, and inflammation.

    People with rheumatoid arthritis in their fingers or wrists may have pain, weakness, and difficulty moving these areas.

    6. Carpal tunnel syndrome

    Damage to the median nerve, which is located in the wrist, can lead to carpal tunnel syndrome. An injury, rheumatoid arthritis, problems with the thyroid gland, and cysts can cause this disorder.

    Early symptoms include numbness, tingling, or burning in the affected hand or wrist. In addition to feeling hot, the hands may shake or feel weak.

    7. Peripheral neuropathy

    Peripheral neuropathy refers to nerve damage caused by another medical condition, often diabetes. It can cause tingling, numbness, and prickly sensations in the hands and feet.

    The nerve damage can cause the hands to feel hot, even when they are not. Also, some people find that their hands or feet become very sensitive to changes in temperature.

    8. Fibromyalgia

    Share on PinterestFibromyalgia affects the nerves and can cause sensitivity to temperature changes.

    Fibromyalgia is a long-term condition that involves widespread muscle pain and areas of tenderness throughout the body. It is little understood, but many researchers believe that the pain is caused by nerve hyperactivity.

    Some people with fibromyalgia are sensitive to changes in temperature, and they may have hot or cold sensations in their hands.

    The pain is often described as burning, so people with fibromyalgia-related pain in the hands may also have a sensation of warmth.

    9. Erythromelalgia

    This rare disorder often affects the feet and, less commonly, the hands. It remains poorly understood, but some researchers believe that it may be caused by changes in blood vessels.

    Erythromelalgia can lead to an intense burning sensation, as well as itching, redness, and a feeling that the hands are hot. This feeling usually lasts for a few hours at a time and often gets worse in very warm weather.

    Warm hands are a symptom, not a medical condition. Not all cases require treatment, and the right treatment depends on the underlying cause.

    A doctor will ask about other symptoms, such as pain. They will also ask how long the feeling of warmth has lasted.

    Depending on the diagnosis, a doctor may suggest:

    • High blood pressure: lifestyle changes, exercise, weight loss, dietary adjustments, blood pressure medication, and regular monitoring
    • Cellulitis: antibiotics
    • Peripheral neuropathy: treatment for the underlying cause and pain medication
    • Inflammatory conditions: nonsteroidal anti-inflammatory drugs (NSAIDs), lifestyle changes, physical therapy, drugs that suppress the immune system, and complementary treatments such as acupuncture
    • Fibromyalgia: exercise, antidepressants, medications, lifestyle changes, and complementary or alternative treatments
    • Erythromelalgia: NSAIDs and pain medication

    Share on PinterestIf warm hands cause distress or pain, a person should talk to a doctor.

    When the cause of warm hands is ly harmless, such as exercise or a change in weather, a person can wait to see if the warmth goes away on its own. Otherwise, it is important to consult a doctor.

    Warm hands may be the first symptom of a severe medical condition. Receiving medical attention at an early stage can make treatment easier and more effective.

    Seek immediate medical care if warm hands accompany symptoms that can indicate a medical emergency, such as a racing heartbeat, confusion, or a high fever.

    The hands reveal a lot about health, and because they play a prominent role in many activities, it may be easier to notice hand-related symptoms.

    Temperature is not always consistent throughout the body. While having warm hands is not always a cause for concern, the symptom can indicate a more serious underlying issue.

    Talk to a doctor when changes in the body's temperature are causing concern. Even when nothing is wrong, the peace of mind is worth the effort.

    Источник: https://www.medicalnewstoday.com/articles/321593.php

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