You will get a more total body workout by doing different exercises throughout the week. Remember to give your muscles at least 48 hours of rest after you have worked them according to this strategy. Your muscles become stronger during the rest period, not while you are lifting. Swimming is a great workout for both building upper body strength and cardio. There are also special water exercises like ball training and core workouts. Even doing basic resistance training by walking or running in a pool can be great ways to build muscle in parts of your body neglected by typical strength training exercises. Some people find that joining a gym helps them stick to this schedule. That said, it's certainly possible to strength train at home. While traditional weight equipment such as dumbbells and barbells are a common choice, they are not required. Any form of resistance training will help build muscle. Don't worry about getting too bulky. It is much easier to build muscle with heavier weights. Here's one approach you can use: Choose a weight that you can perform 5 to 6 reps with per set. The exact weight you choose will depend on your strength when starting. Perform the main 3 weight training exercises regularly. These include bench presses, dead lifts and squats. Do 3 sets of 5 to 6 repetitions. You should rest for 2 to 3 minutes between each set. If you're lifting correctly, you should need those 2 to 3 minutes to recuperate. There are many other exercise plans you can follow with weights. Other weight trainers and gym staff are often happy to suggest approaches as well. Keep the length of your workouts to a minimum. Try not to spend 2 hours in the gym doing repetition after repetition. This can increase your endurance, but building muscle mass requires short, hard workouts. Cardio has its benefits, but strength training can often produce better and faster results for fat loss. Add cardiovascular exercise into your workout plan sparingly. Keep it 45 minutes and under, and perform it before you use weights. Go as hard as you can every time. You won't build muscle, lose fat, or achieve many fitness goals if you don't push yourself hard. Consider using a personal trainer, even if it is only to help you make sure that you are doing the right exercises and doing them properly. During sets, your last repetition should be nearly impossible for you to accomplish. You want your muscles to be completely fatigued after a set. If they are not completely fatigued after 5 or 6 reps, you should increase your weight. Consider finding a workout partner who can push you in the gym. Working out as a team can produce greater results than working out alone.

Summary: Diversify your exercises. Consider exercising in the pool. Work out 3 to 5 times a week. Train with heavy weights in the gym. Cut down the time you spend in the gym each day. Keep your focus in the gym mostly on weight training. Push yourself to the limit in the gym.

Salicylic acid shampoos can help your scalp psoriasis by helping to remove the excess skin and scales of scalp psoriasis. The salicylic acid shampoo may cause the skin on your scalp to swell, then soften and peel off. There are certain situations where you should not use salicylic acid shampoos. These are situations where salicylic acid may cause you harm. Talk to your doctor before using salicylic acid if: You are pregnant, nursing, or may become pregnant You are taking any other medications for psoriasis You are taking any herbs, supplements, non-prescription medicines, unless you have been cleared by a doctor You have any open sores or cuts on your scalp You are allergic to any of the ingredients You have any kidney or liver issues, diabetes, a skin irritation, skin infection, or poor blood circulation You have a history of Reye syndrome If you are under the age of 18 If you are on ammonium sulfate, heparin/warfarin, steroids, methotrexate, aspirin, or sulfonylureas There are two different types of salicylic acid shampoos you can use. The first is over the counter shampoo. To use this, apply the shampoo to a dry scalp. Starting with five minutes, let the shampoo sit on your hair and scalp. Then rinse your hair thoroughly and wash your hair with non-medicated shampoo and conditioner. You can increase the leave in time for this shampoo up to one hour at a time. Just gradually increase the time in small increments. There are some other over the counter products that have lower amounts of salicylic acid as well as lactic acid, urea, or phenol that you can also try if the straight salicylic shampoo is too much for your mild psoriasis. Follow the instructions on the back of the bottle to know how often to use this shampoo. It will depend on the strength of the concentration of the salicylic acid in your shampoo. Once you have washed your hair with over the counter salicylic shampoo, you can use any additional non-medicated shampoo on your hair. This will help reduce any residual flaking on your scalp and help hydrate your hair. Follow the washing instructions for your normal shampoo like you always do. Medicated salicylic shampoo will be prescribed by your doctor. To start, wet your hair and scalp. Apply the shampoo to your hair using the applicator that comes with it. Massage the shampoo into your scalp. Next, rinse the shampoo thoroughly from your hair. Repeat this treatment daily unless you are otherwise directed by your doctor. Don't wash your hair with other shampoo after this treatment.

Summary: Learn how salicylic acid works. Avoid salicylic acid shampoo in certain situations. Use over the counter salicylic acid shampoo. Wash with regular, non-medicated shampoo. Try prescription strength salicylic shampoo.

When you're working on a high volume workload, you are likely under a lot of pressure. You may feel overwhelmed by the amount of work you have to conquer. Eventually the stress will make you want to quit, resulting in burnout. To prevent it, you need to reduce the stress. Symptoms of stress manifest in your mind, body, emotions, and behaviors. You can spot stress with symptoms like lack of memory, rapid heartbeat, change in eating habits, irritability, a sense of loneliness, and many more. To help prevent burnout, take mini breaks throughout the day. These can be technology breaks, such as stepping away from your desk so that no one can contact you for a brief moment. Breaks can also be switching to a different task for a short time. Breaks are good. Consider taking one every hour. Promising yourself you will take a break at a certain point in a project can help you maintain the motivation you need to finish the job. But you can think bigger than just daily rewards. Plan a vacation or weekend trip to give you something to look forward to. You can also reward yourself by planning to do something creative at the end of the work day, or plan a weekly trip to the gym or out with friends. Try to leave work behind when you go home for the day. Set boundaries with your boss and coworkers so that they do not contact you when you are at home, or get a separate work phone and turn it off once you get to your house. Practice relaxation techniques on your way home so that by the time you get to the door, you are much more calm. You can try breathing techniques to slow your heart beat, or place aromatherapy in your car if you drive. If you ride public transportation or carpool, try reading or listening to a book or magazine to help you forget about your work day. It can also be stressful to have to think about your physical safety and that of your coworkers while you are working on a high volume work load if your job requires physical labor. Set up safety precautions so that you can remove that stressor from your work environment. Follow all the safety guidelines that your company recommends and poll your coworkers on a regular basis to make sure that they are also maintaining them. If your company is a bit remiss in safety precautions, institute some yourself.
Summary: Be aware that you are probably stressed. Allow yourself to take breaks. Plan rewards for yourself. Stop thinking about work when you go home. Take safety precautions.