Correct hand washing method
Washing hands in the correct method is a good habit to maintain personal hygiene, which can effectively prevent infection and the spread of infectious diseases.
When should I wash my hands?
Before touching the eyes, nose and mouth.
Before eating and handling food.
After going to the bathroom.
When the hands are contaminated with respiratory secretions, such as after sneezing and coughing.
After touching public objects, such as elevator handrails, elevator buttons, and door handles.
After changing diapers for young children or patients, and after handling contaminated objects.
Appropriate steps for hand washing:
Wash your hands with clean tap water.
Add liquid soap and wipe off the suds with your hands.
Rub fingers, nails, palms and backs of hands for at least ten seconds.
Do not rinse with water.
Rinse your hands thoroughly with clean water after brushing.
Dry your hands thoroughly with a clean towel or paper towel, or dry your hands with a hand dryer.
Do not touch the faucet directly after washing your hands.
First wrap the faucet with a hand towel or splashed water to rinse the faucet.
Never share napkins or tissues with other people.
Wiped-up toilet paper should be disposed of properly.
Hand towels should be placed correctly and should be washed thoroughly at least once a day. It is more ideal if several napkins can be prepared.
In the absence of handwashing materials, hands can be disinfected with 65-95% alcohol-based hand sanitizer.
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In some distant, parallel universe, the laws of responsibility are reversed. Work is something you do in your spare time. Working out, on the other hand, is an essential life task—something to which you devote countless hours to survive in society. In this bold, fitness-driven world, your benefits include being strong, looking fantastic and feeling even better. Life is good. Reality check. No matter how much daydreaming you do, that alternate setting doesn’t exist—unless your name is Jay, Ronnie, or Victor. In this time and place, sérieux out plays deuxième fiddle to a number of obligations. And since your time is valuable, you can’t waste one deuxième on a bad workout. Hell, the good ones are tough enough to plan for. Strained reps, poor energy levels, incomplete sets, longer-than-desired workouts, and shoddy results can leave you feeling like your time in the gym is all for naught. But there are things you can do before and after you head to the gym to ensure supercharged workouts today, tomorrow, and beyond—tips that can improve your efficiency, strength, even your time spent with the iron. If you’re going to schedule your day around the gym, make sure you head in there well-rested, your strength tank topped off, your playlist ready to go, and the following pointers in tow. The result ? A stronger, fitter body. Now that’s a reality worth reaching for.
Your workout doesn’t start when you walk into the gym—it begins when you wake up in the morning and continues throughout the day. Preparations go beyond just packing your gym bag. They start with eating the right things at the right times to increase your body’s productivity at the gym. In addition to your usual nutritional goals, you should observe that what you’re eating is meant to power you through your workout. So choose wisely.
Before your workout, whether you train before work, or in the evening after work, there are certain things you can and should do to gear up for the battle ahead. Again, alimentation plays a part, but your supplements are what will put you over the top. Taking the right supps during this essentiel window helps get your body in a position to grow from today’s session.
During your workout you don’t want to be a going-through-the-motions kind of guy in the gym. If you’ve gone through the dysfonctionnement of suiting up for a workout, you’d best be getting after it . These tips are all designed to help you maximize intensity and strength today to help you look better tomorrow.
Immediately after your workout you should start looking ahead. Your body needs the right fioul to grow and repair itself over the next few days, and you need to start getting ready for your next bout with the weights. That recuperation and preparation starts now. By following these post-workout protocols, not only will you enhance your body’s ability to grow from today’s beatdown but you’ll also get yourself right and ready for tomorrow’s trip to the gym.
Always be in a constant state of readiness. While most of the following tips are geared around pre- and post-workout times, there are some things you can do at different times of the day to get the most out of your workouts. Remember cruising through a set of heavy squats may not be as tough as actually finding enough time in your day to get yourself to the gym. If that’s the case, you need to take every step possible to make sure you get your money’s worth while you’re there. Every set—every rep—is an investment in your physique, and you don’t have the capital to waste on bad workouts. It’s a commitment you’ve made to yourself, and as the saying goes, anything worth doing is worth doing right.
Researchers at Loughborough University ( U. K. ) discovered that when athletes ate slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day. The athletes also had more résistance and burned more fat during exercise compared to those who ate fast-digesting carbs such as white bread or plain bagels. Be sure that all the meals you eat before your workout, including the one immediately before, include about 40g of slow-digesting carbs such as oatmeal, sweet potatoes, fruit, buckwheat ( see tip No. 4 ), or whole-wheat bread.
A University of Maryland School of Medicine ( Baltimore ) study reported that a high-fat meal blunts the ability of nitric oxide ( NO ) to dilate blood vessels for up to four hours. That means less blood flow to groupes musculaires and less of a muscle pump, which is even more costly if you’ve invested in an NO supplement. In the four hours before your workout, avoid eating large amounts of fats, such as the obvious fast-food fare and packaged foods ( even if you’re in a mass-gaining phase ).
In some distant, parallel universe, the laws of responsibility are reversed. Work is something you do in your spare time. Working out, on the other hand, is an essential life task—something to which you devote countless hours to survive in society. In this bold, fitness-driven world, your benefits include being strong, looking fantastic and feeling even better. Life is good.
The same University of Maryland researchers also discovered that consuming a small green salad with a high-fat meal prevented the adverse effects on blood vessel dilation, likely by enhancing NO. About two hours before you hit the gym, include a green salad with low-fat with your meal.