Fast Heart Rate At Night

According to the Mayo Clinic theyre usually harmless. Just because your heart may momentarily speed up skip a beat or flutter doesnt mean that youve just suffered a heart attack or that one is imminent.

Does Your Heart Rate Drop While You Re Lying Down Quora

Resting Heart Rate During the Night Nightly average RHR varies widely between individuals.

Fast heart rate at night. Truth is if you have a fast heart rate in the middle of the night the cause can range from minor to serious says Dr. But that doesnt make heart palpitations at night when lying down any less concerning. A normal heart rate can range anywhere from 40 to 100 beats per minute BPM and still be considered average.

But some experts tend to think that the ideal resting heart rate is 5070 beats. Generally speaking for adults a heart rate of more than 100 beats per minute BPM is considered too fast. Huge spike in resting heart rate is a more sensitive indicator of Covid-19.

Atrial flutter a fast and irregular heartbeat. Had a conversation about a sleeping fast heart rate with my EP. How thats defined may depend on your age and physical condition.

Woke up this morning at four thirty and heart rate was 172 After about 10 minutes it dropped to 88. Sleeping fast heart rate by Theknotguy - 2020-05-11 183357. On March 30 2018 at 815 pm.

Supraventricular tachycardia SVT abnormally fast heart rate. A rapid heart rate also known as tachycardia or heart palpitation is the sensation that your heart is beating more forcefully irregularly or faster than usual. In some cases a pounding heart rate at night is.

Heart rate is easily measured and is a good guideline to use when raising someones thyroid dose. The heart pumps blood to the lungs and the rest of the body by contracting its four chambers. AFib usually causes a fast.

Pam Marcovitz MD medical director of the Ministrelli Womens Heart Center at Beaumont Hospital Royal Oak. It happens when the hearts upper chambers beat out of coordination with the lower chambers. Alcohol consumption speeds up heart rate and it can take some time for the body to.

Study The findings confirmed that certain other symptoms are characteristic of Covid but not flu like shortness of. Marcovitz says that one of the most common causes of this experience is sinus tachycardia. Theres nothing dreamy about a rapid heartbeat at night.

In a healthy adult the heart rate should average between 60 and 100. He said its too bad they dont have a way to test for heart rate to emotional response. View an animation of tachycardia.

Atrial fibrillation AFib is the most common type of irregular heartbeat. Ha d a doctors appointment Monday and heart rate was 58. Atrial fibrillation this is the most common type where the heart beats irregularly and faster than normal.

Drinking a lot of alcohol at night may cause a racing heart in the morning especially after heavy drinking. It can also change from day to day depending on your hydration level elevation physical activity and body temperature. A rapid heartbeat can be normal or it can result from a disease disorder or other harmful condition.

A fast or pounding heart rate Short and infrequent palpitations at night are generally not a cause for alarm. A rapid heartbeat or tachycardia is a condition in which the heart is beating fast generally more than 100 beats per minute for an adult. Palpitations are sometimes caused by a problem with the heart rhythm arrhythmia such as.

Thankfully heart palpitations arent always a direct result of a major cardiac condition. Had a couple drinks last night with chicken wings. In many cases when you experience this feeling at night it is simply because you are more aware of it at rest than when you are busy during the day.

Other people may actually experience changes in heart rate only at night or while falling asleep. Normally as thyroid levels rise heart rate rises. Whether it wakes you up from a deep sleep or prevents you from falling asleep in the first place a pounding heartbeat can be distracting and frightening.

Heart racing at night can also be due to emotional triggers. It is only at the extremes of hypothyroidism and hyperthyroidism that heart rate becomes elevated. Tachycardia refers to a heart rate thats too fast.

Rapid heart rates are often triggered by emotional factors such as anxiety stress or excitement all of which increase the amount of adrenaline a hormone produced by the body. In fact a low heart rate or bradycardia is a sign of hypothyroidism. Now at 9oclock it is still at 99.

The causes that can provoke tachycardia can be dangerous heart disease anemia or they just represent our reaction to the conditions we live in stress fever training. So what is going on exactly. However you should seek.

At seven thirty it was 105. He indicated they can be caused by dreaming. A normal heart rate is believed to be between 60 and 100 beats per minute.

Some people experience frequent heart palpitations at night.

2 Week Workout Plan No Equipment

In this example you improved by adding 1 rep to each set on workout 2. Do 5 sets of a 30-second sprint followed by a 30-second jog.

No Equipment 30 Day Workout Program Album On Imgur

It requires no equipment and if done with purpose is intense enough to give you a great pump and shock your system something fierce.

2 week workout plan no equipment. Begin this workout with 20 minutes of cardio. Do This Everyday To Lose Weight. Week 2 W2Workout 1.

Here is your beginners 4-week workout plan to lose weight that uses absolutely no equipment at all. Go for a nice walk or jog or you can really boost the effects of your workouts by adding some interval training on the weekends. Every Monday during these 10 weeks you will need to perform.

A 30-day strength training routine no equipment required The Workout Structure. Full Body HIIT Core. For your health and for the best recovery of your muscles you.

Ideally you will focus on improving in this manner for as long as possible to see rapid changes in your figure. Training twice a day sounds better than once. 2 Week No Equipment Workouts.

Rest 30-60 seconds between circuits. Training seven days each week is better than five. The 5-Day Workout Routine For Women.

The Beginner Bodyweight Workout. After work you do. That can be done at home with No equipment.

For the full workout plan for weeks two and four visit Kayla Itsiness 4-Week No-Equipment Workout Plan Weeks 2 and 4. Try this 20 Minute Routine At Home or Anywhere. Ive organized them into a two-week workout schedule with some kind of exercise 5 days a week which is how I plan to follow them.

This Joe Wicks HIIT workout plan will help you lose weight and tone up fast. Wake up do 40 jumping jacks to warm up and then do bodyweight squats. Below is a great quick workout you can do at home or in a hotel room if youre on the road that focuses on the legs chest and abs.

Check out this exclusive WH The Body Coach two-week emergency shred workout plan. No plan no goals no progress no results. To work the backs of your arms tricep dips are an excellent option.

2 Month No-Gym Home Workout Plan No Equipment April 1 2019 Diet Weight Loss. Second people overestimate their abilities. 2 Weeks Abs Workout Challenge DAY 12 4 workouts 45 min in total EP1.

This months plan is designed over a 30-day period were giving you today off to recover from. The same happened on workout 3. At lunch you grab your suitcase if youre at work milk jug if youre at home and do inverted rows.

Follow the plan below for amazing results. Legs Complete as many laps of. 3rd week- 45 seconds sprinting 1 min.

You wont need any equipment for this four-week HIIT plan perhaps a yoga mat to protect your knees or wrists but no free weights. Give it a try next time youre trapped at home and have the training itch. Here is a breakdown of your cardio workout week by week.

Finally move on to two rounds of the tight tummy workout below. 4-Week No-Equipment Workout Plan Weeks 2 and 4. Will I need any equipment for the HIIT plan.

25 crunches 35 jumping jacks 15 lunges 20 squats 5 push-ups planks for 15 seconds wall-sits for 25 seconds 10 sit-ups and 10 butt-kicks. Next click on the link to the dream arms video and feel your biceps and triceps burning after just 10 minutes. Time 1 minute on no rest.

Six sets of a 35-second sprint followed by a 45-second jog. Fitness Mat 25-50 min Per day 14 Days Program Subscribe Add YouTube Playlist Online Calendar BeforeAfter Meals FAQ Week Filter Week 1. Start seated on the.

2nd week-35 seconds sprinting45 seconds jogging x6. Format 3 station circuit for 5 rounds. 1st week- 30 seconds sprinting30 seconds jogging x5.

Heres a sample day for your No-Equipment Workout. On workout 4 you added more weight to the bar since you added reps to your last 2 squat workouts. Here is the 10-Week workout plan.

Right away people want to lift heavier weights go on long runs and bring more intensity to their workouts. This at home workout routine for women will be structured as follows. Workout routines for every ability level and lifestyle.

If you prefer to work out 3 days a week for a longer period of time you could easily tack on the cardio and abs to the other MWF workouts.

Best Post Run Meal

Even more important says. But adjust the menu if breakfast gets close to the outing.

29 Of The Best Post Marathon Foods Great Recovery Meals After A Run

Nut butter with crackers apples bananas or carrots All-natural nut butter almond cashew or peanut contains protein healthy fats and fiber to keep post-run hunger at bay.

Best post run meal. Almond Butter Pomegranate Quesadilla. My go-to workout is running outside. Use your favorite whole grain grain-free or sprouted grain tortilla brand.

HELP US KEEP OUR WEBSITE FREE. 43 Best Post-Workout Meals 1. Have it with carrots and apples for a satisfying crunch plus vitamin A B carotene and immune-boosting Vitamin C.

For example if you weigh 130 pounds youd need between 14 grams and 23 grams of protein after a tough workout. These come together in just minutes. We dont have a paywall and you dont have to be a member to access thousands of articles.

My longest run ended up being a half-marathon one morning when I was off of work. Have lean beef at main meals as part of your regular diet. Greek yogurt which contains more protein than regular varieties is an easy snack to grab out of the fridge postrun.

Just dont eat a lot of meat before you run it can slow you down as your body tries to digest it. Go for something easily digestible like a banana with peanut butter and a high-calorie sports drink. Trail road even a track no treadmill workouts for this guy.

After a hard run my favorite post-workout meal is an ice-cold superfood protein shake with a frozen banana and almond milk. Now a typical short run 27 miles is around 730 milesminute and a longer run 5 miles is a little over 800 minsmile. I enjoy the freedom and the time I get to think but also the ability to make it a group activity.

Loaded with potassium-rich bananas almond butter for protein and fresh pomegranate but no cheese. Here are some good post-run food options that include both protein and carbs. Chocolate milk makes a tasty and surprisingly nutritious post-run treat.

Pair nut butter with a banana for carbs and potassium. According to the International Society of Sports Nutrition you want to aim to eat between 011 and 018 grams of protein for every pound of your body weight. Toss in the berries and enjoy a yummy post-run meal.

My life gets better fuller with every nutrition article you writemuch obliged. Fruit and low-fat milk smoothie Grilled chicken with roasted veggies Salmon with sweet potato Smoothie made with low-fat milk and fruit Oatmeal with banana and almond butter Cereal and skim milk Tuna salad sandwich on grain. This means that it is readily digestible and is absorbed into the body quickly allowing for a faster recovery from exercise.

You could eat it as a steak roast off some to eat in wholegrain sandwiches or even add it to healthy salads for a protein boost. Mix the honey and yogurt. Studies show that vitamin C can help reduce the risk of or even prevent sore muscles after intense workouts3 Broccoli is also a good source of calcium folic acid and vitamin K which strengthen our bones.

Milk contains natural whey protein which is an isolated milk protein. If youre looking for a quick and easy post-workout meal any time of day these quesadillas are it. Also these post-run meals are just as good as pre-run meals and rest months too right.

Greek yogurt banana and berries or a Smoothie Low-fat chocolate milk and some fruit A protein shake with fruit Cereal and milk Bagel with protein like an egg and a latté Pretzels and hummus the salt tastes so good. Here are more easily digested post-run meals and snacks to experiment with. Post Run Meals with ProbioticsFermented Foods Tempeh a fermented food is a fantastic digestion helper which can often be thrown off after the stress of a race.

How Much To Consume ½ cup yogurt and a handful of berries. As I kept running my pace kept getting better. Broccoli tastes great together with tofu salmon or lean beef.

Studies have shown that athletes who use probiotics or eat these foods high-quality yogurt tempeh pickled veggies kombucha reduce inflammation and improve immunity. Try to opt for plain versions which have about 6g of sugar and 15g of protein.

How To Stretch Your Legs

Each time trying to gain a little more range of motion. Pour warm water into a spray bottle add the liquid fabric softener and shake the bottle gently to mix.

How To Stretch Your Legs 12 Steps With Pictures Wikihow

Start standing with your feet together hip width apart.

How to stretch your legs. Take a large step forward with your right foot. To make it deeper you can bring the leg up a little higher. Bend right leg and cross it over left leg placing right foot on the floor near left knee.

To loosen jeans place your pants on a flat surface. Start seated with legs stretched out in front of you. Bend your left leg so that your heel is right next to your right knee.

Place your left hand to the outside of your right thigh. Squeeze your butt and tuck your hips feeling the. Find a knee-height bench or if youre at the gym a knee-high jump box.

These leg stretching exercises incorporate all the major muscle groups of the lower extremities. If you cant touch your toes then. Contract by driving the target leg away from your body.

Hold for a cycle of relaxation breathing then shift your weight to the other side and repeat with the left leg. How to Stretch Your Neck Legs and Everything Else Stretches for the sedentary. While seated extend your right leg or place your right foot to the outside of your left buttock.

Whether youre working from home or in an office sitting at a. Stand with a very wide stance. The 8 Best Stretches for Your Legs 1.

Place your left foot flat on the floor in front of you knee bent. Sit on the floor with both legs fully extended in front of you. Stretch 1 thigh at a time by bending your knee and placing a foot on a bench.

Start with the target leg extended away from the body foot flexed and straight a gentle bend in the knee and hands interlaced above the knee. Gently lean your upper body forwards to deepen the stretch on your left hamstring. Bend your right knee and drop into a lunge keeping your left leg as straight as you can behind you with your toes on the ground so you feel a stretch at the front of your left thigh.

To prevent this it is important to stretch your legs to loosen tight muscles. Lengthen by using your arms to draw the leg into your torso while. Twist from your hips and place left elbow on the.

Tight leg muscles can predispose you to injury during daily and recreational activities and may even contribute to the development of back pain in some cases. Bend your right knee as you shift your entire body right until you feel a stretch in your left inner thigh. Now more than ever people are leading sedentary lives especially when theyre putting in.

This stretch focuses on the muscles in the front of your thigh the quadriceps. Resist into the strap for three seconds and passively stretch for ten. Spray the entire surface of the waistband from front to back and use your hands to pull and stretch the material.

Bring your left arm around your left knee. To stretch your inner thighs. Kneel on your right knee.

From the adductor stretch position bring your leg across the body keeping it in line with the hip. Place your right hand on a foam roller for support. This type uses repeated bouncing movements like dropping down into a crouch and then springing straight up into the air by pushing off on the balls of your feet repeatedly.

Hold each side of the waist at the side seams and pull outward. Rotate your torso towards your left and hold the position for 30 seconds. Bend your right knee and lower your body slightly while stretching your left leg out straight keeping your heel on the ground and your toes pointed upwards.

This stretch is commonly used to test someones general flexibility. Bend your left knee and rest the top. To complete this stretch and relieve your sore legs stand up straight with your feet about hip width apart.

Shin Splints Feel Like

Roll yourself from side to side with max bodyweight over the thighs. Symptoms of Shin Splints.

Shin Splints Medial Tibial Stress Syndrome Pro Dynamic Physical Therapy Inc

It could be shin splints.

Shin splints feel like. People may typically associate shin pain with shin splints. Shin splints most often occur along the inside of the shin above the ankle or along the outside of the shin below the knee. Eventually however the pain can be continuous and might.

If you have a stress fracture the pain may be sharp and localized. So how do you help shin splints. Lie flat face down on a hard carpeted surface.

A dull ache in the front part of the lower leg pain that develops during exercise pain on either side of the shin bone muscle pain pain along the inner part of the lower leg tenderness or soreness along the inner part. Pain that starts on the inside of the lower leg above the ankle. Without a more specific diagnosis shin splints should probably just be called anterior lower leg pain or tibial pain syndrome unexplained pain around the tibia the big shin bone.

Pain gets worse when standing on the toes or rolling the ankle inward. At first the pain might stop when you stop exercising. Check if you have shin splints.

Shin splints treatment is 90 about rest load management but what counts for chronic cases is that last 10. Medial tibial stress syndrome or shin splints is the inflammation of the tendons. In addition shin splint pain may be more tolerable than pain from a stress fracture.

In the early stages shin splints pain is usually felt at the beginning of a run and then normally subsides during the training session itself. Its first felt when the heel touches the ground during running. You will have pain and tenderness along the front of your lower leg shin.

Dull aching pain is felt where the involved tibialis muscle attaches to the tibia. What does shin splints feel like. Shin splints can be anterolateral affecting the front of the leg or posteromedial affecting the inner part of the back of leg still along the tibia bone.

It could be tight calves poor running form over-pronation weak hips or even a combination of all of these. Shin splints usually get better within a few weeks. What are the symptoms of shin splints.

Shin splints are frustrating and perhaps the most frustrating part is that since this problem doesnt happen to every runner youve had the why me moment quite often. There are things you can do to get better quicker. If you have shin splints you might notice tenderness soreness or pain along the inner side of your shinbone and mild swelling in your lower leg.

The cause is stress on your shinbone and the connective tissues. What do shin splints feel like. Shin splints usually happen when you do exercise like running.

People with shin splints will experience some of the following symptoms. Youll feel one some of the muscles under tension it can hurt. Things you can do to help.

Redness and swelling can also occur in this area. Common symptoms of shin splints the common name for a condition called medial tibial stress syndrome include. Pain and tenderness in the lower half of the legs especially the lower third of the shins in the inside of the calf near the Achilles tendon.

Not being able to walk or run without pain. The pain usually lessens after you warm up Dr. With shin splints pain often occurs over a broad area although it may be localized affecting a small area.

You might hear a doctor call it medial tibial stress syndrome. Getting rid of them - especially the extreme cases - is going to take time self-discipline and lets face it some money. In typical cases shin splints pain is usually felt two-thirds of the way down the tibia just off the inside edge of the bone.

Pain felt on the front and outside of the shin. In time pain becomes constant and the shin is painful to the touch. What do shin splints feel like.

Many people describe shin splints as a vague aching feeling. These are the most common symptoms of shin splints. However other issues can also cause shin pain.

If the ache youre feeling is specific to your shin bone or tibia the strong bone you can feel on the narrow front of your lower leg its more likely that what youre experiencing is stress fractures or shin splints.

Is Peanut Butter Healthy For Weight Loss

Its a Good Protein Source. Its also a protein-packed plant-based food.

The Best Peanut Butter To Eat When You Re On A Diet Delish Com

Peanut butter may reduce your risk of diabetes.

Is peanut butter healthy for weight loss. Heres what sports dietitian Molly Kimball RD. Apples and peanut butter are nutrient-dense high protein snack. Because of the low glycemic score of peanuts consuming peanuts.

Powdered peanut butters can be a healthy option if youre looking for a peanut butter with fewer calories. It needs to be incorporated efficiently into a balanced weight loss diet. Plus they have been linked to.

Peanuts may help you lose weight in many ways. Is Peanut Butter Good or Bad for Your Health. However peanut butter is certainly a nutrient-packed food and can be part of a healthy weight loss plan.

If these are not available where you live consider making your own peanut butter at home. The combo prevents hunger during a diet and supplies all the essential nutrients to the body. Has to say about the popular nut butter.

Both banana and peanut butter provide benefits to improve heart health and lose weight. Because its high in both calories and fat people dont often associate peanut butter with weight loss but the nut or legume as its technically classified actually. Eating protein-rich foods has many benefits including muscle building and weight loss.

Provided that you eat it in moderation peanut butter can be a delicious nutritious and filling snack that is also weight loss friendly. Potential Risks of Peanut Butter. This creates a calorie deficit that forces your body to burn body weight for energy.

Concerns About Peanut Butter Usually weight loss requires you to exercise more and eat fewer calories. Layer your apple and peanut butter on whole grain bread and serve with low-fat string cheese or milk to create a healthy mini meal that fills you up but isnt high in calories and fat. Benefits of peanut butter Peanut butter helps you recover after a workout.

While weight loss and management depend on a healthy diet and lifestyle the research suggests that peanuts can assist with these goals. Healthy snacking is an important part of a weight loss program. When peanut butter is part of a healthy balanced reduced-calorie diet it can support your weight-loss efforts by keeping your hunger at bay.

Opt for natural peanut butters over conventional ones. Also it keeps you fuller for many hours which means you consume fewer calories than usual. Peanut Butter for Weight Loss A 2-tablespoon serving of peanut butter provides 191 calories and 165 grams of total fat.

For starters eating peanut butter all the time can easily lead to weight gain especially if your peanut butter of choice is packed with added sugar and unhealthy hydrogenated oils. Weight Loss Peanut butter does provide about 200 calories with each serving but it is still considered a diet food because it suppresses untimely cravings. These nutrients could aid weight loss as the best diets incorporate plenty of.

Pure peanut butter contains only 20 carbs making it suitable for a low-carb diet. In fact many observational studies have shown that eating peanuts is associated with a healthy weight. Peanut butter is a fairly balanced energy source that supplies all of the three.

Eating peanut butter will not automatically cause weight loss. Eat apples and peanut butter as the base to a healthy meal for weight loss. It all depends on the amount of peanut butter one consumes and the total calorie intake in a day.

If youre trying to add more plant-based foods to your diet peanut butter is certainly a good choice with 8. It has fats fibre protein and carbs. Peanut butter is loaded with healthy fats protein fiber and a variety of essential vitamins and minerals.

High in Healthy. It also causes a very. Its high in protein which you need to boost recovery if youre going.

Coat apple slices with peanut butter and beat those hunger pangs in a healthy way. Peanut butter is among those foods that can help gain weight and also lose it. Step 5 Tablespoon of peanut butter with two peanuts.

However they also have lower amounts of other healthy nutrients like protein or.

Best Lightweight Sleeping Pad

This is the best way to get notified whenever we receive new inventory. It insulates you from the cold ground and gives you a cushy surface to rest your weary body.

10 Best Backpacking Sleeping Pads Of 2021 Cleverhiker

For all-round performance in all seasons the best camping mat is the Thermarest NeoAir XLite camping pad.

Best lightweight sleeping pad. Heres my list of the best lightweight sleeping pads. 11 Zeilen THE BEST ULTRALIGHT SLEEPING PADS THERM-A-REST. Foam is inherently lightweight and mostly waterproof material that can withstand the.

Despite its weight the best ultralight sleeping pad is the one made by Gear Doctors because its self-inflating and has a great R-value for such a lightweight product. The Q-Core SLX is arguably the most comfortable ultralight sleeping pad on the market right now. Following our last update our favorite model is the LAKY Self Inflating Sleeping Pad for Camping 15 Inch Camping Foam Pads Lightweight Best Foam Sleeping Mats for Backpacking Hiking Inflatable Durable Comfortable Compact Sleeping Mattress.

The NeoAir XTherm Ultralight is in our opinion the best sleeping pad they have ever made and the best backpacking sleeping pad on the market today. We analyzed and compared 45 outdoorsmanlab ultralight sleeping pad sold for nearly 45 hours and considered the opinions of 688 consumers. The Big Agnes Q-Core SLX is a close second for the best ultralight sleeping pad.

Its also our favorite. With an R-Value of 35 itll be able to get you through all. NEMO Tensor Insulated Klymit Static V2 Sea to Summit Ether Light XT Insulated and Sea to Summit UltraLight Insulated.

Therm-a-Rest NeoAir Uberlite Therm-a-Rest NeoAir XLite Therm-a-Rest NeoAir XTherm NEMO Switchback Best lightweight sleeping pads. The foam core sleeping pad is the rugged adventurers best option. Its extremely lightweight packs down tiny and is.

Therm-a-Rests lightweight sleeping pads feature superior construction and unrivaled warmth. Its incredibly light blows up in under two minutes has an R-value of 57 and is as tough as any other inflatable pad out there. Our trusted ultralight air pad offers lightweight warmth and packable support.

All of these sleeping pads are a great choice because they all come at a low price arent overly heavy and can be packed down into quite a small-sized package. Sixteen ounces give you an R-value of 42 a packed size roughly equal. Below that youll have to start layering.

Designed to reach its lower limit around -20C -4F it does its best at around -10C. Its backpack friendly and comes with an easy packing feature that allows you to roll it up to really small dimensions. The Neutrino 800 is as lightweight and as packable as the Kodiak MF sleeping bag but youll be.

Our favorite pad for ultralight backpacking is the Therm-a-Rest NeoAir XLite. Its four ounces heavier than the Therm-a-Rest NeoAir XLite but thats a small price to pay for a more comfortable sleeping pad. Ideally suited to backpackers or weekend wild campers who want a sleeping pad thats lightweight but also warm enough to see them through some cold nights the NEMO Tensor Insulated mat is a great pick.

8 Zeilen The Therm-a-Rest NeoAir Xlite is hands down the best lightweight sleeping. This is a multipurpose piece of gear that can be attached to the outside of your pack saving interior space for other important gear. Best ultralight sleeping pads.

Your sleeping pad is not a piece of gear that should be compromised. The Neutrino 800 is the best Rab has to offer in winter sleeping bags. VENTURE 4TH Self-Inflating Sleeping Pad B078X4XJJZ The VENTURE 4 TH Self-Inflating Sleeping Pad is not only one of the best lightweight self-inflating sleeping pads.

If you are looking for a lightweight sleeping pad with lots of updates and ergonomic features.