To expand on my previous article about the five most important movement patterns, I've classified each exercise into the appropriate pattern, taking it one step further by dividing the upper-body push and pull into vertical and horizontal. Designing programs this way helps create balance between opposing muscle groups—which often gets overshadowed by more noticeable training goals like fat loss.

^ Saiz, Luis Carlos; Gorricho, Javier; Garjón, Javier; Celaya, Mª Concepción; Muruzábal, Lourdes; Malón, Mª del Mar; Montoya, Rodolfo; López, Antonio (2017-10-11). "Blood pressure targets for the treatment of people with hypertension and cardiovascular disease". Cochrane Database of Systematic Reviews. 10: CD010315. doi:10.1002/14651858.cd010315.pub2. PMID 29020435.


In the Framingham Heart Study, the age-adjusted risk of congestive heart failure was 2.3 times higher in men and 3 times higher in women when the highest BP was compared to the lowest BP. [44] Multiple Risk Factor Intervention Trial (MRFIT) data showed that the relative risk for coronary artery disease mortality was 2.3 to 6.9 times higher for persons with mild to severe hypertension than it was for persons with normal BP. [45] The relative risk for stroke ranged from 3.6 to 19.2. The population-attributable risk percentage for coronary artery disease varied from 2.3 to 25.6%, whereas the population-attributable risk for stroke ranged from 6.8-40%.
Weight loss surgery in those with obesity and type two diabetes is often an effective measure.[14] Many are able to maintain normal blood sugar levels with little or no medications following surgery[95] and long-term mortality is decreased.[96] There is, however, a short-term mortality risk of less than 1% from the surgery.[97] The body mass index cutoffs for when surgery is appropriate are not yet clear.[96] It is recommended that this option be considered in those who are unable to get both their weight and blood sugar under control.[98]
Home blood sugar (glucose) testing is an important part of controlling blood sugar. One important goal of diabetes treatment is to keep the blood glucose levels near the normal range of 70 to 120 mg/dl before meals and under 140 mg/dl at two hours after eating. Blood glucose levels are usually tested before and after meals, and at bedtime. The blood sugar level is typically determined by pricking a fingertip with a lancing device and applying the blood to a glucose meter, which reads the value. There are many meters on the market, for example, Accu-Check Advantage, One Touch Ultra, Sure Step and Freestyle. Each meter has its own advantages and disadvantages (some use less blood, some have a larger digital readout, some take a shorter time to give you results, etc.). The test results are then used to help patients make adjustments in medications, diets, and physical activities.
The device being used is known as a “sphygmomanometer”, which uses an air-filled cuff wrapped around the upper arm, to obstruct the bloodflow into the arm. By releasing the air pumped into the cuff in small, incremental quantities, eventually blood is permitted to flow back into the arm, at which point, the pressure inside the cuff is measured, and which will equate to the pressure inside the arteries. This pressure, known as the systolic pressure, represents the pressure in the arteries during contraction of the heart. When the heart relaxes between beats the pressure drops, and is known as the diastolic pressure. Together, these two pressures are written as a ratio, and represents ones “blood pressure”.

The device being used is known as a “sphygmomanometer”, which uses an air-filled cuff wrapped around the upper arm, to obstruct the bloodflow into the arm. By releasing the air pumped into the cuff in small, incremental quantities, eventually blood is permitted to flow back into the arm, at which point, the pressure inside the cuff is measured, and which will equate to the pressure inside the arteries. This pressure, known as the systolic pressure, represents the pressure in the arteries during contraction of the heart. When the heart relaxes between beats the pressure drops, and is known as the diastolic pressure. Together, these two pressures are written as a ratio, and represents ones “blood pressure”.
Tips for Success: Read your labels. Watch out for hidden carbs; to calculate the grams of carbs that impact your blood sugar, subtract the number of grams of dietary fiber from the total number of carb grams. Also double-check serving sizes on labels; some foods and drinks are actually two or more servings, so you need to add in those extra carbs and calories.
The 1989 "St. Vincent Declaration"[117][118] was the result of international efforts to improve the care accorded to those with diabetes. Doing so is important not only in terms of quality of life and life expectancy but also economically – expenses due to diabetes have been shown to be a major drain on health – and productivity-related resources for healthcare systems and governments.
In countries using a general practitioner system, such as the United Kingdom, care may take place mainly outside hospitals, with hospital-based specialist care used only in case of complications, difficult blood sugar control, or research projects. In other circumstances, general practitioners and specialists share care in a team approach. Home telehealth support can be an effective management technique.[100]
Great read! Do you follow Jade Teta and Metabolic Effect? They use an RBT, or rest-based training, protocol for their metabolic workouts. Similarly to what you described above about not prescribing preset rest times, in RBT the autonomy is in the clients hands - not the trainer. So their metabolic workout may last 20 minutes where they are doing various compound ("hybrid") movements, but they rest as they need it. Basically they "push until they can't, then rest until they can". So they end up going hard, forcing themselves to rest, then picking back up, repeat for duration of workout. I have excellent success using RBT with my coaching clients. They get an awesome workout, but don't end up like your sometimes-client above, ha. As always, loved the post. Thanks! --Brian

Monitor your blood pressure at home. Home blood pressure monitoring can help you keep closer tabs on your blood pressure, show if medication is working, and even alert you and your doctor to potential complications. Home blood pressure monitoring isn't a substitute for visits to your doctor, and home blood pressure monitors may have some limitations. Even if you get normal readings, don't stop or change your medications or alter your diet without talking to your doctor first.

In the US, 84.1 million adults—more than 1 in 3—have prediabetes, and 90% of them don’t know they have it. Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as diabetes. Prediabetes increases your risk for type 2 diabetes, heart disease, and stroke. But through the CDC-led National Diabetes Prevention Program, you can learn practical, real-life changes that can cut your risk for developing type 2 diabetes by as much as 58% (71% if you’re 60 or older).
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