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Greetings Friend!
This week's newsletter is filled with fitness, health, and training tips that matter to you.
Please let us know if you have questions or comments.
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| Treadmill Talk | | | Trainer's Tip
Walking on a treadmill can lead to injury without some safety precautions. It is extremely important to monitor children who use treadmills. And remember: Never allow children to "play" on or near a treadmill. The following are some safety pointers:
- Start slowly. Before turning on the treadmill, place your feet on the frame, straddling the belt. Step onto the belt only after you have determined it is moving slowly (1 to 2 mph). Walk about two feet from the front of the machine.
- Look straight ahead. If you look down, you may feel dizzy or veer off to the side.
- Stand tall and walk heel to toe.
- Don't hold on to the rails. Let your arms swing freely, elbows bent at right angles. It is okay to touch the rails lightly for balance, but if you must hold on you are walking too fast.
- Finish slowly. Cool down by gradually decreasing the speed of the treadmill.
Beginning Treadmill Program
WARM-UP: Five minutes/2.8 miles per hour with no incline.
WEEK ONE:
Day One: 15 minutes/3 mph with no incline.
Day Two: Repeat day one.
Day Three: 15 minutes/ 3.2 mph with no incline.
WEEK TWO:
Day One: 15 minutes/ 3.2 mph with no incline.
Day Two: 20 minutes/3.2 with no incline.
Day Three: 18 minutes/3.0 mph with no incline.
WEEK THREE:
Day One: 10 minutes/3.2 mph, 5 minutes/3.4 mph, and 5 minutes/3.2 mph.
Day Two: 20 minutes/3.2 mph with a 2 percent grade.
Day Three: 5 minutes/3.2 mph with no incline, 10 minutes/3.4 mph with no incline, 10 minutes/3.2 mph with no incline.
WEEK FOUR:
Day One: 5 minutes/3.2 mph with no incline, 5 minutes/3.4 mph with no incline, 5 minutes/3.2 mph with 2 percent grade, 5 minutes/3.4 mph with no incline, 5 minutes/3.2 mph with 2 percent grade.
Day Two: 25 minutes/3.2 mph with no incline.
Day Three: 10 minutes/3.2 mph with no incline, 10 minutes/3.4 mph, 10 minutes/3.4 mph with 2 percent grade.
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| Prostate Cancer- Part II | | | Doc Talk
Prostate cancer is the second most common type of cancer, after skin cancer, detected in American men. About 198,000 new
cases will be diagnosed in the United States this year, and approximately 31,500 men will die of the disease. In the first part of this series we discussed the basics of prostate cancer. Now we'll discuss the diagnosis and treatment.
A physician may suspect prostate cancer if he or she feels a lump on the prostate, especially if the PSA test is significantly elevated. Borderline results may need to be repeated to verify their accuracy.
Commonly a trans-rectal ultrasound (TRUS) is performed to detect masses in the prostate. Often, biopsies are taken at that time to evaluate for the presence of cancer. If cancer is detected, it is scored using a scale called the Gleason score. This rates how aggressive the tumor appears under the microscope, which in turn, gives information regarding its tendency to spread. Other tests may be done to look for spread of the cancer beyond the prostate gland.
There are various treatments for prostate cancer, although they depend on the age and health of the patient, as well as on the amount of spread of the cancer.
Prostate removal (prostatectomy) may cure localized cancers by removing the prostate and surrounding tissues. Some men are left with impotence or incontinence as a result of the treatment. Radiation therapy to the prostate is preferred by some, since it doesn't involve open surgery, and carries a lower risk of nerve damage. However, it may risk radiation damage to the nearby bladder or colon. Widely spread prostate cancer is usually treated with therapy to block or eliminate the production of testosterone. Since prostate tumors are sensitive to this male hormone, blocking testosterone can lead to a reduction in the size of the tumors. It is rare, however, to achieve a cure with widely spread cancer.
Other treatments have recently developed, such as Gene-based immunotherapy (now testing in 5 major locations throughout the U.S.), and future research holds promising advances.
Look for a series on Breast Cancer in coming issues...
If you missed part I, Click Here | | |
| Did You Know? | | | MrTrainer got engaged May 20!!! The wedding is set for October 1, 2001.
Only one in four U.S. adults gets the recommended amount of daily exercise, which is 30 minutes of moderate activity on most days of the week, or 20 minutes of vigorous activity three days per week. Worse yet, nearly one in three Americans admit they don't exercise at all!
Based on a 10 year study of 1,300 men, being out of shape increases the risk of premature death as much as commonly known risk factors such as diabetes, high blood pressure, obesity, and smoking.
Another six-year study of almost 40,000 American women over age 44 confirms that exercise reduces the risk of coronary heart disease in women.
Ladies, if you have a family history of breast cancer, eating at least five servings daily of fruits or vegetables may reduce your risk of developing the disease before menopause by a startling 70 percent, according to the Harvard Nurses' Health Study of 83,000 women.
View Newsletter Archives Here. | | |
| About | | | MrTrainer newsletter is a weekly publication and is dedicated to the memory of Max Beeners.
"Trainers Tip" is written by Matthew Beeners, ACE Certified personal trainer, B.S Exercise & Sport Sciences.
"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.
(C) 2001 MrTrainer. All Rights Reserved.
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