---------------------------Week of March 12, 2001-----------------------


======================== TRAINER'S CORNER ==========================
Before or After?

Should you do your cardio before or after your weight training?

I'll make it simple.  Which is more important to you, fat burning/cardiovascular
endurance OR muscle strength/toning?

If your goals include more fat burning or endurance activities, perform your cardio 
first.  If your goals aim more towards muscle strength and toning, do your weight
training first so you have more muscle-building energy for it.

On the other hand, you may want to keep weight training and cardio separate, either
by using an A.M./P.M. split or doing them on separate days.

Whoops, maybe I didn't keep it so simple.

============================ DOC TALK ===============================
Osteoporosis

Osteoporosis refers to a loss of bone mineral density that increases one's 
risk of fractures.  Risk factors include small stature, post-menopausal 
estrogen deficiency, hypogonadism (low hormone levels in both men and women), 
cigarette smoking, low peak bone mass (usually attained by age 30), family 
history of osteoporosis, and many other medical diseases.  Prolonged use of 
steroids can also lead to osteoporosis.

Although signs of osteoporosis may appear on a regular x-ray, the diagnosis 
should be confirmed by a central bone density test (DEXA scan).  Screening 
tests using heel bone density are useful, but any abnormally low result 
should be confirmed with formal testing.  The National Osteoporosis 
Foundation recommends that all post-menopausal women over the age of 65 be 
tested, and those under 65 if they have one or more risk factor.  

Osteoporosis in men has generally been overlooked, but they too should be 
tested if risk factors are present.

Treatment regimens can include a variety of hormone, and non-hormone 
regimens, in addition to the use of calcium and vitamin D.  Osteoporosis may 
be prevented or delayed with the use of weight-bearing exercises, reduction 
of risk factors, and adequate dietary intake of calcium and vitamin D.

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*****************************************************************
MrTrainer newsletter is a weekly publication.  http://www.mrtrainer.com
Trainers Corner is written by Matthew Beeners, ACE certified personal
trainer.
Doc Talk is written by William L. Harrison, M.D.
THIS COLUMN IS FOR INFORMATIONAL PURPOSES ONLY—IT IS NOT INTENDED TO 
REPLACE THE ADVICE OF YOUR PERSONAL PHYSICIAN.
Copyright (C) 2001 MrTrainer. All Rights Reserved.