Dear Friend,
We hope this week's newsletter provides you with valuable information. Please send us your questions or comments.
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IN THIS ISSUE
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How Often Should You Work Out?
Bicycling Injuries
Did You Know?
Testimonials
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= How Often Should You Work Out?
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Trainer's Tip
How often you should work out depends on your fitness level and goals. Although the "Members Only" area provides a fresh workout each month personalized to you, this article will give you a good idea.
General Fitness
- Cardio: 3-5 days per week for 20-30 minutes.
- Weight Training: 2-3 days per week for 20-30 minutes.
Get Lean
- Cardio: 4-6 days per week for 20-60 minutes alternating between high and low intensity.
- Weight Training: 3 days per week for 20-30 minutes.
Strength Training
- Cardio: 3-5 days per week for 20-30 minutes.
- Weight Training: 3-4 days per week for 30-40 minutes.
Add Muscle Mass
- Cardio: 3-5 days per week for 20-30 minutes depending on bodytype, age, etc.
- Weight Training: 3-5 days per week for 40-60 minutes.
Again, this gives you a good idea of how often you should be working out. Compare it to your current exercise program and make changes to it accordingly.
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Summertime brings out cyclists, both road and mountain. Several injuries related to cycling are of interest to many readers.
Saddle Problems
- Many riders face problems where they interact with the saddle. Most of the weight of the rider is centered over the ischial tuberosities under the buttock area. Pain or irritation in this area is usually a result of poor fit or setup of the bicycle. No amount of padding will compensate for a poorly fitted bicycle. Most quality bicycle stores will help with "fitting" you on your bike, especially if you purchased it there.
Pudendal Neuropathy
- Male bicyclists may experience numbness or tingling in the scrotum as a result of compression of the pudendal nerve. This may also lead to impotence, especially after repeated or lengthy rides. A properly fitted bicycle and padded shorts may help. Over the last few years a variety of saddles have become available with a "wedge" cut out of the middle. These are purported to reduce compression of the nerve, and may help some riders.
Vulvar Irritation
- Women may experience abrasions, irritations or deep bruising as a result of pressure on the soft tissues underneath the pelvic area. Adjustment of the saddle and padded shorts are of benefit.
Knee Pain
- A variety of knee problems, collectively known as "Biker's Knee", can affect riders. These include patellofemoral pain syndrome, quadriceps tendonitis, and patellar tendonitis. These may be caused by a poorly fitted bicycle, overuse, or an inadequately trained rider. Some riders may push too hard up steep hills, causing excessive strain on the ligaments and tendons. Decreased muscular development and poor conditioning may exacerbate the strain on the knees and other joints. Poor technique during off-season training in the weight room may also lead to knee strain and pain.
I recommend using the MrTrainer videos to focus on technique, and remember, "If the knee hurts, gear down."
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Did You Know?
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Better Health In Less Than An Hour
- Walking or jogging 3-5 days per week for 30-45 minutes can lower blood pressure by 10%, according to a new study by Presbyterian Hospital in Dallas. "But running for more than 60 minutes, 6 days per week, causes the heart to pump more blood which sends the blood pressure back to its original level," says Benjamin Levine, MD. "Boosting your mileage isn't dangerous, but it won't give you any more cardiovascular benefits than exercising in moderation."
Genes
- Genes play a 25%-30% role in your tendency to gain weight. It all comes down to raising your metabolism (tips were given in last week's newsletter) and burning more calories than you consume.
I Love My MTV.
- By age 65, the average American has spent nine years watching TV.
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Testimonials
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"A 'Thank You' is in order. Since buying your video I have lost 25 lbs over the last 12 weeks! My goal is to lose another 20. Your advice on how to change your eating habits has been a big help, and the videos have made me feel confident in the weight room. Sometimes all people need is a little structure and guidance to follow and you do a great job of providing that!" --Sam Leesch
"I wanted to get in great shape by losing weight and getting stronger. Using your videos, I lost 32 pounds going from 257 down to 225. My strength increased between 30% to 50% on various exercises. Best of all, this took place over a period of 11 weeks. I'll continue to use your program forever." --Howard Cadwell
"I am a 59-year-old woman and will be 60 in a few months. Being fit or athletic was not something women my age were encouraged to do when we were young. Imagine my surprise when with your program I became a weight lifter. Imagine my surprise when I found out I am actually very strong, and, imagine my surprise when I bench pressed 125 pounds; enough to get my name on a wall plaque at my club. You are obviously a dedicated and knowledgeable trainer. Keep it up!" --Mary Tesch Scobey