How stress affects your health and wellbeing

man stressed on a sofa

Stress does not cause diseases, but by affecting our immune system, it may make us more vulnerable to getting ill, and influence how fast we heal.

People who are stressed are more likely to get diseases, and less likely to recover fast. This is because stress diverts energy from the immune system, inhibiting the activities. It may slow down healing of surgical wounds, make you more vulnerable to a disease and worsen its course. Chronic stress also triggers persistent inflammation, which increases the risks of heart disease and depression.

A study in 2012 found out that people experiencing constant stress were less resistant to a common cold than those who did not experience stress. When under stress, the immune system is unable to respond to a disease and cannot protect itself as fast, leading to a higher chance of us getting sick.

Stress inevitably affects the way we make decisions, and can also bring changes in our lifestyle. As a result, it increases the risk for diabetes, which is especially true for overweight individuals. Moreover, stress and its consequences are also likely to reflect in our everyday habits, making us prone to unhealthy lifestyle, high-fat diet choices, and further increasing the risks. Stress hormones also make us more likely to select sugary, fat foods, but studies also show that stress may also reduce the speed with which we burn calories.

Stress can affect our sleep cycle, and cause sleep deprivation. This in return has an impact on energy levels, memory and emotional wellbeing, and also comes with negative consequences on our health.

Being stressed also alters the acid concentration in the stomach. This, in turn, affects other organs in our bodies, and can lead to ulcers. Although researchers are yet to agree on what is the most common reason for ulcers and acid reflux, the relationship between stress levels and acid levels is evident – stress makes our body more open to bacteria and is a critical factor in digestion problems, acid levels and heartburn.

Is all stress bad for you?

However, the relationship between stress, the immune system and health is complex. Studies show that not all stress has negative effect: short-term stress can actually boost the immune system. It is chronic stress that has the most negative impact on our wellbeing and health, and has the power to affect our immune system that ultimately manifest an illness. 

Stress and mental health

But physical illnesses aren't the only consequence of chronic stress. What it has has most impact on is our mental illness. While it can affect our physical wellbeing and result in physical illnesses like a flu, herpes or any other infection, chronic stress is even more likely to have an impact on neuroses, leading to depression or other psychiatric illnesses. It throws several brain neurotransmitter systems out of balance, negatively affecting mood, appetite, sleep. Some severely depressed people have permanently elevated cortisol levels, which can eventually alter the hippocampus and permanently damage brain cells.

When does stress affect us the most?

Stress affects us the most when events that cause it are uncontrollable. The feeling of helplessness, inability to control events around us, real of perceived lack of control, all have long term effects on our health. Loss of control also increases our stress hormones, blood pressure, and reduce the responses of our immune system.

Coping with stress

Different people deal with stress through the use of different coping strategies. One way to do so is by targeting the source of stress and changing the way we respond to it. Another way is by avoiding the cause, and instead focusing on our emotional needs. Both ways are valid ways of coping, and selecting one of another depends on the stress levels, its causes and individual preferences.

One important way to handle stress, or reduce the impact it has on you, is social support. Studies show that older women caring after ill family members, were more likely to have faster wound healing and higher vaccines' effectiveness if they had a strong network of friends and family who supported them. Those lacking the social support healed slower. Belonging to social groups and networks remains and important factor in health and emotional wellbeing, and helps alleviate the effects that stress has on our body.

When stress is affecting your everyday activities, how you feel and what you can do – it is always a good idea to seek help of a medical professional, as long-term effects of stress can be irreversible.


Sleep deprivation comes at a high price to your health

Remote work can give you more control over your work timing, environment, and improve productivity. But working from home can very quickly affect your sleep schedule and lead to sleep deprivation.

Working from home can save you a lot of time and money, improve productivity and provide you with some extra time for personal and professional development. But for many, working from home can very soon wreak havoc on their sleep schedule.

The failure to control your sleep schedule can very soon come at a very high price. Yet, getting a good amount of sleep and following a schedule is as important as never before. This is because lack of sleep can affect your immune system – people who don't get enough sleep are more likely to get sick, and normally take longer to recover from an illness.

Constant lack of quality sleep also reduces the effect of the flu vaccine. This happens because your body is unable to respond the way it should to the illness, and is more prone to bacteria.

Sleep deprivation also increases your risk for chronic illnesses, such as diabetes and heart diseases, and people suffering from chronic lack of sleep are also more likely to be overweight. As you lack sleep, you are more likely to eat very late, and your body has less time and power to digest the food in the right way. Studies show connection between lack of sleep and weight gain, and people who constantly get less than six hours of sleep per day are more likely to be overweight.

In short term, sleep also has a massive impact on your performance and daily wellbeing – so while you might be excited the first few weeks, expect a drop of productivity very soon when your body simply lacks the energy it needs.

Making your work from home experience less stressful

While some consider work from home as an ultimate career goal, others would rather get that early trip to work, grab a cup of morning coffee in their offices, and share the day among friends and colleagues. But when most of the world is pushed into their homes, chances are, you probably have little choice right now. Here are a few tips on how to make the best out of this experience (and not go crazy).

work from home

Get dressed as if you are going to an actual office

It might be tempting to move from the bed to your home office desk in your pyjamas, but truth is – you will never get a true feeling of work if you do not set clear boundaries between personal and working time. This applies to clothing too! A few weeks of t-shirts and pyjama pants – and dressing up would soon feel like something you do on a holiday.

Getting ready for work, even if work is a few steps away, is likely to help you keep up with the routine, help you focus, and divide personal time and space from work and responsibilities. Wearing clothes you would normally wear at work is also going to reduce the chances that very soon, every day would feel the same, and you will loose the sense of when the week begins and when it ends. This matters, because repeating routine could quickly lead you to depression, and this is the last thing you need in this situation. Plus, you never know when someone might ask you to turn on the camera, right?

Give yourself scheduled breaks, just like you did in the office

If you normally get a break at 13:00, do the same at home. If official office breaks never suited you anyway – move it to whenever suits you. add some changes to your routine, and get some benefits out of the experience. But most important thing is – make sure the breaks are as long as they would be in your office environment.

This ensures you do not get distracted. It also stops you from postponing your responsibilities for later, and helps you ensure your work from home does not extend into your normal life and you do not spend the next few weeks sitting at your desk continuously. Starting work at the same time, getting the same amount of rest, and ensuring breaks, helps you finish your responsibilities and tasks on time and continue with your personal life.

Turn your phone off, if possible

Whenever possible, keep your phone on silent or turn it off completely. It is easier to get distracted especially now when we are dependent on our phones more than ever, and when our dearest ones are far away and cannot see us.

Of course, your job now probably requires you to have your phone next to you too, or maybe maybe you cannot disconnect completely during working time for other reasons. But removing your phone as a distraction at least at times when work needs 100% of your attention will pay off very quickly. You will finish those tasks faster, better and with less distraction so you can have your well deserved rest sooner.

iPhone X beside MacBook

Try a social media blocking tool

This one is an extension of the above. We know that many jobs today require you to use your phone. Plus, working online makes you even more dependent on your phone and its features. But social media is what distracts you the most. Get off Facebook and Instagram, turn off notifications while you work, or use one of the social media blocking tools from this list to stay focused and productive.

work from home social media

Keep your work from home desk clean and remove clutter

Some claim they work bess in the so-called "creative mess". But truth is – most of us perform best when in clean environments and neat workspaces with no distractions. Whether or not this is your office desk, or a home office desk, does not matter. Clean your desk every evening after you are done with work, and prepare it every morning before you start with your working day.

Add some decorations, fresh plants, flowers, natural light or a bulb, or turn it into an artsy desk if you can – anything to make you more likely to want to spend time there, and enjoy it. Statistics say, clean and minimal desks improve productivity. Here are 5 desk setups to boost productivity and improve your working environment. Or here is a Pinterest board with a huge collection of home desk decor inspiration for a more productive environment.

work from home environment

Treat yourself with a good cup of coffee, or a healthier alternative!

Used to get a coffee cup every morning before starting your tasks back in the office? Make one at home too. Or maybe you can use this time to make a healthier, fresher drink like a juice, or fruit infused water that might not only give you an energy boost better than coffee, but keep you fresh during the day. Here are a few recipes of healthy alternatives to morning coffee, or infused water. Coffee or not, remember – at least don't have to pay for every cup this time! ☕

infused water

Ensure plenty of sunlight.

Working from home gives you the freedom to decide how your desk looks like and where it stands. While your office desk location may be pre-defined, working from home usually means you can decide where exactly and how you place your desk, and how much light and window access it has. Sunlight keeps your mood and energy levels up and will help you stay fresh, healthy and full of energy during the day. Working in low sunlight levels is bad for your mood, but will also affect your eye vision. Expect getting tired much faster if your desk location does not get enough sun.

Placing your desk by the window does not mean that it should necessarily face the window – most of the time, the sunlight is brighter than your desktop screen, making it harder to read and causing more strain on your eyes. Place your desk close to a window, ensuring a decent amount of natural sunlight that will help you stay focused and reduce eye strain, but also ensuring it does not burn you directly. While direct sunlight will not have any harm, direct rays on your face and skin will likely become a distraction during the day, cause discomfort and affect your ability to focus. That Here are some tips on how to position your desk to increase productivity.

Ensure you sleep enough

Creating your own timetable may be tempting now that you get to decide if you work 8 to 5. But trust us, sooner than later you will find our that moving and playing around with your timetable only increases your workload, makes your working day longer and eventually affects your sleep.

Point is, no matter when you wake up and go to sleep, and whether or not you need to be up by your desk by 8 AM sharp – your body needs to follow its natural sleep cycles. There is a reason why we sleep when the sun goes down, and wake up when it goes up, and playing with this would eventually lead to lack of focus, exhaustion and less concentration. You still need as much as sleep as you needed before!

woman sleeping at home

Stretch, exercise, walk

We know – finding time and space to work out now might be out of question for many of us. But we are spending more time at our computers now than ever. If sitting by your desk for the whole day is not going to give you long-term health problems, then it is for sure going to result in back pain, tension and stress.

Discomfort caused by spending a lot of time on your chair is also going to affect your ability to concentrate. Spend those breaks in between work stretching – good thing is, you can now do stretching exercises you might have been too embarrassed to do at the office! Have some energy for a full workout? Join a free YouTube channel with an easy to follow fitness workout – good thing is that we got a list for you a few days ago.

Whatever is your fitness and flexibility level is – there is always some sort of exercise that fits your abilities. Even when you are too tired for a full body workout, or even a desk stretch in between your working time – a few eye exercises to improve your vision are going to help a lot.

woman in black t-shirt and black pants lying on black yoga mat

A list of best free online fitness channels to get yourself in shape during self isolation

Is walking from your bed to your desk the only workout you've been having these days? We've got you covered with a list of free online fitness channels to get yourself in shape while you're stuck at home.

woman working out

Yoga with Adriene

Always wanted to try yoga, but found no time? There is a reason why this channel has 6.7m subscribers and why it ended up on our list of best free online fitness channels on YouTube. Yoga with Adriene is a perfect online sanctuary for yoga lovers of all levels. Browse their library of free yoga videos for relaxation, calming techniques, or check out if yoga for weight loss is your thing – this free channel offers enough materials for all levels, and all goals. Perhaps this will be the start of your yoga journey that will change your life.

Home - Day 1 - Recognize | 30 Days of Yoga With Adriene - YouTube

Blogilates

For yoga, pilates, and bodyweight exercises – Blogilates is a well known name in the online fitness industry. It combines multiple workouts good for both beginner and advanced fitness lovers, weekly updates, and also shares some health and wellness tips, along with affordable and healthy recipes that taste good!

Weight Loss Tips from Blogilates' Cassey Ho | Shape

Natacha Océane

Stuck in a space with no equipment and afraid to wake up your neighbours? Natacha Océane is known for free fitness videos that are truly home friendly. Here is a full body workout at home with no equipment (yes, absolutely no equipment!), or noise to start your home fitness journey.

LOSE FAT, GET STRONGER IN 2018 || MY TRAINING GUIDE! - YouTube

Chloe Ting - Abs Workout

Need an ab workout? Chloe Ting is well known for short and effective ab workouts that are upbeat and easy to follow. Along with the workouts, Chloe also shares health and dietary tips, as well as weight and workout challenges you can use to finally get the body you always wanted.

Get Abs in 2 WEEKS | Abs Workout Challenge - YouTube

Yo Elliott's Strength Camp

Need something more advanced while the gyms are closed? Try Yo Elliott's Strength Camp. While the channel remained inactive for a some time, the amount of high quality workout materials were enough to keep one busy for months ahead, and this explains the 1.8m followers the channel can be proud of. It seems that the strength coach is now back with more regular content and updates. Best part? It doesn't just tell you what to do, but also what not to do! Something many online workout professionals often forget about!

Elliot Hulse said staying strong is the key to a long, vibrant ...

POPSUGAR Fitness

POPSUGAR Fitness is a great free online fitness channel with a lot of fresh full body workouts that can be easily done in your own home. The channels also shares content on healthy living, stress relief and weight loss. It's a classical example of a good online fitness channel any fitness lover can enjoy, with or without previous experience and even when time is a problem. Aside of fitness workouts, the channel also provides a lot of material on wellness, healthy living, weight loss, and stress relief. Try their killer fitness workout here and see if this is for you.

Tighten and tone your thighs with this 10-minute workout. POPSUGAR ...

Want to take your workout to a new level after the isolation is over? Check out our Home EMS Fitness Classes, or enrol into UCRYO's in-studio EMS Fitness to workout with a private trainer that adjusts to your body and goals.

5 Home Spa Treatments to Try While on Quarantine

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At this moment, when almost the entire world is stuck at home because of COVID-19, and with gyms, wellness centres and spas closed down, many of us have given up a lot of things we previously considered as our everyday routine. But even a complete lockdown does not mean that we have to let go of our bodies, and give up on skincare. Luckily, skincare is something that does not require you to go outside at all – a good home spa treatment can be easily done at home.

woman in water with fruits

You might think that there are more important things than skincare and wellness now that we have more time, less chances to be outside, and a lot of changes many of us are finding difficult to adjust to. But now that your lifestyle is more indoors and sedentary than ever now that you are probably spending more and more time in front of the computer, less time outside, have no access to the seaside of your favourite salons, and likely only have access to certain, limited types of food – taking care of your skin is vital to ensure it is healthy, young-looking and bright despite the situation. Even a lockdown does not mean that we have to give up on skincare. Luckily, skincare and a home spa can be easily done at home with just a few ingredients. Here are some awesome ideas for your home spa tonight!

Steam Facial Home Spa

Steaming your face helps you cleanse your pores and makes it easier to apply other treatments. It can be done both before another treatment, or as a treatment on its own! And there is nothing simpler than a steam facial, even when you have absolutely no other ingredients for a fruit, mud or sugar mask.

All you need is water. Boil it in a bowl and let it cool a little bit not to burn your face. Be careful – steam can be hotter than it looks like, so try the temperature first before bringing your face closer. You can leave it at this, or add a bit of essential oils for an enhanced benefit. Tea tree oil helps to fight acne, lavender helps reduce oil on skin.

Keep your face over the bowl for some time until the steam is no longer hot, and gently pat it with a clean towel when done. Follow with another facial mask from the list below for enhanced performance, or simply add moisturiser at the end.

Chamomile Tea Soothing Eye Treatment

You are probably spending more time at your computer than ever. Not only are many of us now working from home and spending all of our time at the desk, but not all of us have access to comfortable chairs that are good for a full day of sitting and a good office light. For tired, dry, irritated and puffy eyes, cool chamomile tea bags are good at soothing and relaxing the eye area. Lay down for 15-15 minutes or longer, play some relaxing music in the background, light some candles and relax while the treatment does its job. Here is a good spa music playlist to make your home spa experience even more authentic!

The good old cucumber eye mask

This one is as old as wellness itself – and is not losing its popularity because of the great results it delivers. Don't have any chamomile bags nearby or want a new treatment? The good old cucumber mask does the job just as well. For the same effect, simply cut a large cucumber and place the cucumber on your eyes.

Oatmeal Facial

Cleanse and exfoliate your skin with a home made scrub your face will thank you for! Steam it, if you have time. Exfoliate skin using oatmeal and water by simply mixing the ingredients together until you get the consistency that's similar to a normal facial mask. You can wash it off immediately, or leave it on for 10 minutes for better results.

Honey and Lemon Mask

Before doing this mask, place a shower cap over your hair, or put it into a ponytail – this mask is good, but can make a bit of a mess if you are not careful enough. Lemons have toning properties, and honey has antibacterial and antioxidant properties. All in, two ingredients to magic in giving you a clean, fresh and tight skin immediately. Cut half a lemon, and mix it with 1-2 tablespoons of real honey. Mix with a spoon until well mixed, and of liquid consistency. Apply all over your face, avoiding the eye area, and let it sit for 15-30 minutes. Wash your face and apply moisturiser.

Tip: when done with all of the above facial treatments, wash your face with cold water to close the pores quickly!

Not sure how to spend your time on lockdown? Check out our list of things you can do to keep yourself busy.

 

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The time of social distancing is here. Here is a list of things to do to keep your emotional wellbeing in good shape.

In times when the Coronavirus (Covid-19) outbreak is raising red flags around the world, bringing with it health and safety precautions, our daily life routine and activities are taking a different shape.

Because of this, we have to go against our human interaction instinct and practice social distancing, and that’s when we need to pay attention to one of the most important tools in our survival kit – our own emotional well being. While some time in isolation isn't bad, and is unlikely to impact anyone other than the strongest extroverts, spending a lot of time alone, especially in times of crisis, can affect our emotional wellbeing. Taking an advantage of the available time might become a challenge. Here are some tips to stay healthy and keep your mind busy off of the pandemic for a while.

You’re not a couch, move a little 

Just because you can’t go outside, doesn’t mean you have to glue yourself to that couch! Use this time to start exercising, or find a fitness channel you never knew existed. Thanks to YouTube, you can easily search for a 30 minutes of any kind of heart-pumping workout which can significantly reduce stress. You can also make your own quarantine music list, dance, shake your stress away and sweat it out.

While many Fitness centers have closed their doors during the virus, some have made their gym classes online, and for free! Golds Gym is offering free access to its app, Goldsamp, until the end of May, along with the music mixes. If working out on your own is not your thing, try an EMS Fitness Workout at home with a personal trainer that will visit your home on demand and provide you with a full personal training experience.

woman in purple sports bra doing yoga

If fitness isn't what you're after, use the time to clean your house the way you never cleaned it before! Use that quarantine music list to its max, and deep clean your home. Bottom - don't sit, move it!

Learn a new skill or a language

Remember that bucket list of things you wanted to learn but never had the time to? This is your time! Now you probably have more time – just enough to start thinking about which skill, language or project to start with! Moreover, many companies have made their online courses free in order to show support to the global fight against the pandemic – so use the time smart!

woman writing on notebook

Whether it’s a photography online course you kept postponing, that language learning app you once downloaded and left it to take up space on your phone, or that writing dream you wanted to pursue, this is the time. And if you are good with habits, your will continue when the virus is over.

Pamper yourself in a DYI spa-day care 

Taking care of our bodies that have been operating since the moment we joined the crowd of earth. It is vital not just because of the physical results it brings, but also because of the feelings we get from pampering ourselves. And now when you're more than likely to be stressed, it's the perfect time to pamper yourself. Light up some candles, warm up your bathtub and relax in bubbles, mask or your way to a clearer skin or thank your feet with bootie masks. Here are some tips and tricks on how to create a DIY home-spa day.

Cook something

vegetable salad


Unleash your inner chef skills and release your energy in trying new creative healthy recipes. Reward your immune system with a nice healthy meal. Don't know how to cook? Learn it. The Guardian has already prepared a list of 100 easiest, simple to cook recipes ever.

Video chat your family and friends 

man and woman siting on sofa chair inside room

In such stressful times whom to turn to other than the closest people to us?  Facetime or Skype your family, your loved ones and that friend you haven’t got in touch with for a while. Trust us, they would appreciate it! Fight the social distance with warm laughter and a long catch up with those you care about.

3 Cryotherapy Benefits You Probably Did Not Know About

If you know what cryotherapy is, then you probably know it is popular for its fitness recovery, joint and muscle pain benefits. But cryotherapy is not limited to fitness professionals only. Here are some health and wellness cryotherapy benefits you might not know about!

1. Cryotherapy reduces migraine symptoms

Cryotherapy benefits are not limited to fitness and recovery. Local and whole body cryo can help you reduce migraine symptoms. By supplying extremely cold temperature to your body, specifically your head, cryotherapy improves blood circulation and cools down the blood passing through the vessels. It kind of works like the ice packs we apply to our head when we have a headache, but works faster and better because of the extremely low temperatures cryotherapy uses. So if you're suffering from migraines and constant headaches – this might be your chance!

2. Improves mood and energy

Instant exposure to extremely low temperatures make you feel energised and make you happy. Cryotherapy treatment helps you release endorphins, which in turn make you feel full of energy and give you a happy mood. This also result sin the release of adrenaline and noradrenaline.

3. Tightens and brightens your skin

Whole body cryotherapy can speed up your weight loss and increase calories burn during the day. But localised cryotherapy, or cryo facial, can be your answer to tighter, brighter, smoother, younger skin. This is why cryo facials are so popular among celebrities and beauty bloggers. Extremely cold temperatures make your skin tighter, brighten it, reduce blemishes and give it a healthy, glowing look. Get a cryo facial before a big event, or make it part of your daily routine, and you will not regret it.

Is cryotherapy dangerous?

Cryotherapy is not dangerous, when used correctly. Consult with UCRYO team before entering the chamber and follow all the rules and instructions. It can feel strange at first as your body is not accustomed to such extreme temperatures, but most people report feeling fine after the first 30 seconds. The side effects are usually temporary. Your skin can also get red – which is a normal reaction to cold, unless you have a cold allergy. In this case, speak with your doctor. Cryotherapy benefits are vast if you follow the rules and don't exaggerate!

Can Cryotherapy Help You Lose Weight

Multiple Hollowood stars swear by this treatment and have been spotted using cryotherapy as part of their wellness and beauty routine. Whole-body cryotherapy involves entering a whole body chamber and exposing your body to subzero temperatures for a few minutes. It is used by spas and wellness centers across the world, but also by medical professionals to speed up recovery, boost metabolism, reduce injury pain, joint and muscle pain. But it is not just the health benefits that made this treatment famous! Whole body cryotherapy can also help recover after a workout, boost energy levels, and even speed up your weight loss!

One important thing to keep in mind is that cryotherapy is not the cause of weight loss. That it, weight loss from cryotherapy does not happen simply because you walk into a cryotherapy chamber. As you walk into a freezing cryo chamber, your body’s first natural reaction is to start working faster to warm itself in response to the instant temperature drop. As a result of this, cryotherapy helps you lose weight by speeding up your metabolism and increasing the rate at which your body burns calories. 

After your cryotherapy session, you burn up to 800 calories during the rest of the day. And this effect is not new – previous studies have shown higher rates of calories’ burn for people who expose their bodies to cold temperatures. For example, a study published by The Journal of Clinical Investigation confirmed that people who spent time in extremely cold temperatures burned more calories during a six weeks period than those who did not stay in cold temperatures. Another study came to a similar conclusion when comparing people who slept in colder temperatures to those who slept in warmer room temperatures. While those who slept in colder rooms did not experience any changes in weight and body composition, they had a 10% boost in metabolic rate. 

Just be careful –  some people report experiencing an increase in appetite right after their cryotherapy session, so don’t forget about a healthy diet and lifestyle. How you feel during and after your whole body cryotherapy Dubai session depends on a lot of factors such as your health, body composition and fitness levels. While cryotherapy can help you lose weight, it is not going to be the main cause of your weight loss, but it can definitely become a complementary treatment for an update to your weight loss and fitness routine!

Book your session now at UCRYO and try for yourself. 

Why are EMS fitness results better than conventional gym results?

If you haven't heard of EMS Fitness training, you're missing out. This trend has been growing in popularity for the last few years, as more and more conventional gyms add EMS to their offerings. But while some trends come and go. With EMS, it is not just the time savings that explain the popularity of the trend, but also far better results. But why exactly are EMS Fitness results superior to those conventional gym workouts?

ems fitness workout at ucryo

1. It saves you time. A lot of time!

Based on past research, lack of time is one of the top reasons for dropping out of exercise programs. Aside from making it to the gym after a long working day, you also need to find time to workout intensely for an hour or more. In contrast, one EMS Fitness training at UCRYO Dubai is equal to a 90-minute high-intensity conventional workout or a personal training session. Because of this, EMS fitness results will be much better as you body will work its full potential – and it will do so in less time.

In fact, the training sessions are so effective – you normally only need one session per week, and, depending on your condition, are not usually allowed to do more than two per week. The effectiveness of EMS Fitness training at UCRYO saves you all the time you would have spent during the conventional workout at your local gym, making it easier for you to find time to workout and do so effectively.

2. EMS Fitness Training makes personal training more affordable

Despite the popularity and affordability of group fitness sessions, personal one to one training delivers superior results. Aside of improved results, personal training also reduces the chances of injury, adjusts to your goals, needs, weaknesses and strengths, follows your fitness path and delivers faster results. Moreover, many personal trainers are also able to provide nutrition and healthy eating habits guidance, and support you on other aspects of your healthy lifestyle. But having a fitness professional follow your fitness journey from start to finish comes with a high cost that many of us cannot afford.

In this case, small groups are an answer. And we are speaking about very small groups here! 

EMS fitness training groups normally consist of no more than 4 people, and EMS fitness groups at UCRYO are usually one to one training sessions with certified fitness trainers that engineer your workouts just for you.

This is an affordable and more effective way to enjoy a personal workout under a complete guidance and support of a fitness professional.

3. EMS Fitness Training is customised and adjusted to your intensity

Inability to adjust to the intensity levels is yet another common reason for gym dropout. While it may seem that more intensive workouts bring better results – workouts that push too hard and not adjusted to your intensity can increase injury rate, cause severe soreness, demotivation, and start to feel like a punishment, resulting in dropouts. While a more intensive workout might be more effective, this is only true if your body is ready for it.

All EMS Fitness Training classes are personalised and adjusted to your physical capacity. EMS devices can easily adjust the intensity of your training session, and will keep customer records based on previous sessions. This means that you can easily continue where you left off, and increase intensity as you go.

Detailed and personalized workout plans are adjusted specifically for you, resulting in better. Additionally, you enjoy a true experience of a custom-made workout in less time, and with better, faster and more personalized EMS fitness results. Because most trainings are either in very small groups, or one-on-one sessions – certified trainers are able to create a customised plans that brings better results based on your abilities and needs.

To learn more about the benefits of EMS fitness training at UCRYO EMS, and transform your body and lifestyle, sign up now for your EMS fitness sessions at UCRYO, and avail multiple package offers.

What is EMS Fitness?

As fitness technologies develop, new trends appear in the fitness industry. And while some might become less popular after a few years, EMS fitness is here to stay. EMS training in Dubai is growing in popularity like never before, with new studios opening up across UAE, and this workout helps you squeeze the best out of your fitness session. Here is what you need to know about this effective fitness technology.

EMS or Electrical Muscle Stimulation

EMS stands for electrical muscle stimulation. Originally popular among physiotherapists for recovery, prevention and rehabilitation, it has entered the fitness world as one of the most popular ways to upgrade your conventional workout routine and take your gym session to a new level. It helps tone your body, improve posture, intensify a conventional workout and speedup weight loss.

How EMS Fitness Works?

It works like this – you wear an EMS suit with electrodes connected to various muscles across your body. During the workout, an EMS device sends low-frequency electrical impulses to these electrodes to stimulate your muscles as you do your exercise session. By doing so, it not only makes your workout more challenging and efficient, but also reaches the muscles that might have otherwise been left out during a normal gym session. This saves you hours and hours of exercise – a normal EMS session can be as effective as a 90-minute high-intensity conventional workout or a personal training session. Because EMS is so effective, it only lasts for 20 minutes. In fact, the workout is so powerful, that most professionals suggest you limit your sessions to a maximum of two per week.

A EMS Workout Routine

A typical EMS training consists of a mixture of static as well as dynamic exercises. While a gym session will normally use about 40 – 70% of your physical potential, a typical EMS session can use about 90% of your physical potential. This way, you achieve more in less time and with less effort. After this workout, your suit will go into a “massage” or “recovery” mode, so you can cool down efficiently and relax after your training session. A certified EMS professional will personalize your workout and adjust the training to your needs. For full benefits of EMS fitness, sessions are normally done in small and medium sized gyms in small groups, allowing for EMS professionals to closely follow your fitness journey. The trainer is able to adjust the intensity of your training and muscle stimulation during your session, with muscles stimulated either individually, or at the same time. Because of this, EMS also offers a more personalized, custom workout that can be easily adjusted to client’s needs and abilities, and is closely followed up in small training groups or personal training sessions.

Is it EMS Training Safe?

Despite the intensity of an EMS fitness sessions, it is a completely safe and fun workout. In fact, electric muscle stimulation has been used by physical therapists and medical professionals for muscle recovery and rehabilitation even before it entered the fitness world. It also does not hurt! Although it might feel strange and strong when you first try it on, many clients report a nice feeling after using it for some time.

Of course there are some contraindications. Some examples include metabolic diseases, autoimmune and cardiovascular diseases, respiratory diseases as well as epilepsy and cancer. Patients wearing a cardiac pacemaker may damage the device with electrical impulses, and the same applies to electrical implants. It is better to cancel your session if you have a fever or a cold, as the training is very intensive. Also, don’t do it if you’re pregnant. As with most fitness technologies, if not sure – it is better to check with your doctor. When ready, give it a try and add this futuristic workout to upgrade your fitness routine. Contact Ucryo to assess your personal needs and program a workout for you.

The 6 cryotherapy benefits you did not know about

Cryotherapy is becoming popular as the days go, and as many celebrities embrace this trend. But what is cryotherapy and what are cryotherapy benefits? Here are some reasons why your body will love it when you immerse yourself in a cold tank.

When you visit a cryotherapy Dubai center, you will realize that if you have any pain, it disappears within some hours. This happens because the reduction in body temperature causes a sensory shock, which leads to the activation of the nervous system. This is portrayed by the rising of the norepinephrine levels, heart rate variability, and increased blood pressure. Cryotherapy benefits are numerous, and here are some of the well known ones.

Cryotherapy Facts

There are many facts about cryotherapy that you might not be aware of; for instance, there are 2 ways to experience whole body cryotherapy. You can have the treatment alone unsupervised or with others. Although you can experience the treatment alone, you can experience this with others. Cryotherapy is an alternative treatment for many diseases. Remember that this treatment might be unpleasant if you are unaccustomed to cold.

Benefits of Cryotherapy

Cryotherapy Dubai center has become popular because of celebrities, fitness gurus and enthusiasts, and professional athletes who love this trend. We gathered the following information to show you the many benefits of cryotherapy:

Reduce Inflammation

Inflammation is the way our immune system tries to fight infections, and sometimes the system might overreact and cause chronic inflammation. This causes other problems such as diabetes, cancer, arthritis, dementia, and depression. This means that reducing inflammation will reduce the risk of acquiring many chronic diseases and improves your overall health. Cryotherapy treatment is effective in reducing inflammation.

Help with Pain Reduction and Relieving Muscle Soreness

Cryotherapy is effective in reducing muscle pain and joint disorders like arthritis. It also boosts the healing of athletic and sports injuries. For a long time, physicians have recommended the use of ice packs on painful and injured muscles. Doing this increases the circulation of blood as soon as you remove the ice pack, which promotes pain relief and healing.

Research shows that cryotherapy treatment offers relief from the pain caused by rheumatoid arthritis. This study also found that applying ice packs to conduct cryotherapy is effective to alleviate the damages caused by intense workouts.

Cryotherapy results in vasoconstriction, which allows clotting and the control of acute inflammatory responses; this helps to control edema. Cooling reduces blood flow, which reduces pain and swelling.

Improve Skin

If you are wondering how to get better, glowing skin, it might be time to visit a cryotherapy Dubai center. Unlike Botox, where you have to inject chemicals in your body, in cryotherapy facial treatment is where you expose the skin to low temperatures. Although different specialists use various methods, the approach is the same. A session takes at least 2-3 minutes, which is sometimes followed by other facial treatments. You start noticing the difference, that your skin feels smooth and tight after a session.

Improved Recovery from Exercise Injuries, Impact or Trauma

Pain alerts us that we have an injury; however, this can remain for long, and that is where you decide to try different treatments such as cryotherapy. Applying ice packs enables cold to penetrate the skin making the effects to last longer.

Whole-body cryotherapy takes a maximum of 3 minutes of exposure to extreme cold.  This numbs your nerve endings, which reduces pain and promotes recovery from exercise, impact, or trauma. This treatment also strengthens your muscles to prevent future injuries.

Help with Weight Loss and Fat-Burning

Sometimes you might try different weight loss methods, but they don’t work. Cryotherapy helps you to lose weight by increasing your metabolic rate, which works effectively when combined with exercise and a healthy diet. After a session, your brain sends signals to the rest of your body to increase your body heat and the metabolic rate.

When exposed to cold temperatures, your body burns fat. During a cryotherapy session, your body thinks that you are freezing, which activates our fight or flight mode. As a response, we start to shiver and blood circulation increases to raise the body temperatures. This reaction uses a lot of energy, which burns fat.

Improve Metabolism

Cryotherapy is an excellent metabolism booster. Having improved metabolism has many benefits. For instance, having a higher metabolic rate improves your health.  This is because your body gets rid of excess fat and toxins effortlessly.

Fast metabolism gets rid of toxins via bowel movements urination, as well as respiration. Your body breaks down the food you eat faster, which leaves no room for storing fat.  Improved metabolism increases your energy allowing you to be productive. This does not only give you a burst of energy, but it also improves your mood because you no longer feel lazy.

Improved metabolism helps you to lose weight without having to reduce the amount of food you consume. It also promotes better circulation of blood. Our blood contains white blood cells, which act as soldiers that fight diseases and viruses. A better circulation system means that or white blood cells can fight infections and bacteria effortlessly.

Cryotherapy is a new trend which has become famous because of its popularization by celebrities and athletes. Cryotherapy treatment uses cold to deal with different conditions, such as reducing inflammation, improve metabolism, and help in weight loss and fat-burning.

Sitting in a cryosauna might not make sense; however, this treatment works wonders for your health. Some people prefer cryotherapy facials, which involves the application of cold packs on the face alone. Others use this treatment on specific body parts, for instance, a painful or injured joint. Most folks prefer the whole body cryotherapy for maximum benefits. This is a non-medical process done in a spa. However, doctors use cryotherapy to treat different diseases

This treatment might feel unpleasant at first, but it gets better as you undergo subsequent sessions. Cryotherapy is safe, but it is important to visit a specialist or seek advice from your doctor before attempting.

What is Salt Therapy and What are the Health Benefits it Offers?

The power of salt is not something new. It has many many inflammatory and health benefits people have made use of for a very long time. Salt helps relieve cold symptoms, improve breathing, fight skin conditions, and it is now available in spas and wellness clinics for clients across the world.

women during a salt therapy session

Halo therapy, or salt therapy, is an alternative health and wellness treatment that involves spending time inside a salt chamber, salt cave or a salt room.During this therapy, the client normally relaxes in a lounge and inhales the salt particles in the air for 20-40 minutes. The temperature is normally around 20 C or lower, and the dry salt therapy is done in a custom built salt room that is free of humidity.

Salt therapy was originally born in the old salt caves and mines of Eastern Europe and has been used to treat many respiratory conditions. But researchers only recently started studying its benefits.

Helps with breathing and respiratory conditions

A natural disinfectant, salt is antimicrobial and antibacterial. It can come in empty processed forms, or as healthier pure sea salt (Himalayan and Dead Sea salt). Inhaling dry Himalayan salt particles helps treat respiratory conditions, such as asthma, chronic bronchitis, and allergies.

Studies show that people with asthma and other ailments breathe easier after halo therapy. Once inhaled, the salt particles help absorb irritants, including allergens and toxins, from the respiratory system. This process breaks up accumulated mucus and reduces inflammation, resulting in clear airways. Studies show that inhaling particles may reduce inflammation and mucus in the lungs, improve respiratory conditions such as sinus congestion and Chronic Obstructive Pulmonary Disease (COPD). Salt therapy can also ease smoking-related symptoms, such as a cough, shortness of breath, wheezing.

Helps alleviate skin conditions

Spending summers in the seaside is a suggestion many people with skin conditions often hear from their doctor. This is because salt's antiseptic properties and minerals help alleviate many symptoms such as atopic dermatitis and eczema.

Dry salt particles inside a salt spa are cleaner and more powerful than humid salt air. Their high concentration inside a salt cave or a salt room also increases the benefits you receive from the salt. The particles have a similar effect on your skin by absorbing bacteria and other impurities responsible for many skin conditions. This helps salt therapy treat cure some skin conditions, such as psoriasis, eczema, and acne.

Helps alleviate skin conditions

The negatively charged ions in salt improve your health and help you relax. During a typical halo therapy session, you sit down and relax inside a lounge while receiving the benefits. The calming and detoxifying effects of halo therapy can support the immune, nervous and lymphatic systems. Additional benefits include reduced stress and headaches, increased energy, and better sleep patterns.

Helps with common colds

Salt ions purify the air and may increase lung capacity and reduce physical ailments for adults, children and athletes. Continuous treatments are recommended to help keep the body healthy during flu or allergy seasons.


Cryo Facial: How Does it work and What are the Benefits?

Celebs like Jeniffer Aniston and Kim Kardashian have both been spotted doing this facial, and this popular skin tightening and anti-aging facial is now available in Dubai. But how does a cryo facial work and why is it so popular?

woman doing a cryo facial

Cryotherapy facial, also called cryo facial, subjects your skin to extreme cold temperatures, making your skin brighter, tighter and more fresh looking. It is a non-invasive, pain-free treatment that claims to help you get younger looking and healthy skin.

How does a cryo facial work?

A cryo facial session works similar to whole body cryotherapy, but instead it concentrates on a specific area – in this case, it's the face. During a cryo facial session, pressurized cold air is applied on your neck, scalp, and face. The extreme cold causes your skin to react to the sudden changed temperature. As a result, the vessels constrict the blood flow, and then releases it, increasing blood flow and nutrient supply.

Remember the ice cubes we we all applied to our face? A cryo facial does the same, but uses much lower temperatures, delivering even better results. A cryo facial detoxifies your skin and improves your blood circulation , making your skin look fresh and healthier.

Increased Collagen

Collagen production is very important for your face. It helps you keep youthful and healthy glowing skin. When you are young, your body produces enough of collagen do to this on its own. However, the production of collagen decreases as you age. Along with this, modern, fast and not so healthy lifestyle has a negative impact on the natural repair process of the skin.

Our modern day environment has increased pollutants, toxins and stress, along with bad dietary habits. All of this makes it more and more challenging for your face and body to look its best. Applying extremely cold temperatures to your face triggers the production of collagen, thus giving you a stimulated production every time you do a cryo facial session,

Reduced pore size

Large pores allow dirt and oil to penetrate into your skin. This does not only make your skin look dull, but also speeds up aging. This is why skin therapists advice starting your everyday face care routine from cleaning your face with warm water to open the pores for the skincare products to penetrate successfully, and then finish it off by rinsing it with cold water – to close those pores and stop the dirt from entering. Similarly to this, every time you do cryo facial, your pores react to the temperature by tightening themselves and stopping any dirt to deposit on the skin.
 
Extremely cold air reduces dark circles and puffiness, stimulating healthy oxygenated blood to the area being treated. This revives the skin and gives it a healthy boost of nutrient rich blood flow! A cryo facial soothes out fine lines, reduces appearance of wrinkles, aids in reduction and fading of pigmentations. Give it a try and see for yourself.

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