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| Ever Hear of a Quad Tear? | | | Mr. Trainer's Tip
Have you ever heard of a quad tear? You know, the muscles on the front of your thighs. Until I heard about Triple H's (World Wrestling Federation) quad tear last week, neither had I. But what you will commonly hear about is injury to the hamstrings. Why?
- Problem
The quadriceps, because they are actively involved in common activities such as walking, jogging, leg presses, squats, and stair climbing, tend to stay strong while the opposing muscle group, the hamstrings, remain lacking in strength because they are generally not as challenged.
Over time, this imbalance can lead to problems with the knees and other injuries such as the straining and pulling of the hamstrings. The minimum ham/quad ratio should be 80%, and the optimal ratio will vary depending on the sport. As an example, if one can extend 100 pounds with the quads, the hamstrings should be able to curl approx. 80 pounds. Most people have a ratio closer to 60%.
- Solution
Give focus to the hamstrings by training them as a separate body part. Use isolation exercises such as those found in the video series in addition to the regular compound exercises such as squats and leg presses.
- Testing
You may be tempted to test your ratios with the usual weight room machines, but it's nearly impossible to do as there are so many different models of resistance training machines out there and speed must be controlled. If you're concerned what your ratio is, you may want to seek out a biomechanics or physical therapy department at a major university.
View Online | | |
| Breast Cancer (Part II) | | | Doc Talk
In the first part of this series we discussed risks and detection of breast cancer. In this part we'll discuss treatment.
Treatment
- The two main options for localized breast cancer are modified radical mastectomy, or lumpectomy with radiation therapy. For the first 20 years following the procedure, the survival rates appear identical. Patient preference may play a role, and some choose the breast-conserving surgery. Some physicians may choose to use chemotherapy before surgery to shrink the tumor (neoadjuvant chemotherapy). Adverse effects of radiation may include redness or blistering of the skin, inflammation of the lung (pneumonitis), and in a small percentage of patients, rib fractures.
During surgery, lymph nodes near the arm pit are sampled, and the extent to which they contain tumor is the best predictor of overall survival. Unfortunately, for patients with four or more positive lymph nodes, the overall survival rate is about 25%. In most patients chemotherapy is recommended as a supplement to surgery, and multidrug regimens are more effective than a single drug. The anti-estrogen drug, tamoxifen, is given for 5 years in women with tumors positive for estrogen receptors. This decreases the annual odds of death by 25%.
In some patients with wide-spread (metastatic) disease, high doses of chemotherapy followed by bone marrow transplantation is used. The long term efficacy and survival rates with this procedure are unclear.
View Online | | |
| Did You Know? | | | Water
- Water makes up 92 percent of your blood plasma, 80 percent of your muscle mass, 60 percent of your red blood cells, and 50 percent of everything else in your body.
Pets
- Researchers at the Mayo Clinic in Rochester, Minn., find that 20 years of research shows pets can help improve health. For instance, older pet owners were more active and less likely to be depressed than peers without animal companions. Pet owners with AIDS also were more likely not to be as depressed than AIDS patients without pets. Stockbrokers with high blood pressure who had pets were better able to control their condition than those without pets. In fact, people with pets tend to have lower blood pressure and cholesterol overall, reducing their risk for heart disease.
Osteoporosis
- Osteoporosis affects 28 million Americans, 80 percent of them being
women. If left untreated or undiagnosed, the disease can make bones
porous and brittle. As a result, the disease causes roughly 1.5 million bone fractures each year. Physicians recommend all men and women
over age 65 should be screened for the disease. Women over the age of
50 should receive screening as well if they have osteoporosis risk
factors such as a thin or small frame, a diet low in calcium, a family
history of osteoporosis or early menopause. Experts stress that
osteoporosis screening is painless and fast, involving examinations of
the heel, wrist, hip or spine.
View Newsletter Archives Here. | | |
| Testimonials | | | "MrTrainer has put together outstanding videos utilizing core body movements to build a healthier body. I recommend these videos to anyone who cares about their health, how they feel, and how they look."
-- Joy Marchiondo, 1999 Ms.Fitness USA Competitor
"Two years ago I was an overweight, out of shape 50 year old woman. And I was depressed about it. I decided to join a health club and use the cardiovascular machines. My weight stayed stubbornly the same. Then I started your program and everything changed. I started working out 2 times a week and overnight I was hooked! The program taught me the proper technique and what NOT to do while exercising. Your knowledge and dedication made all the difference. In 6 months I lost 34 pounds and went from a size 16 to a size 10! My depression is gone and I feel like I can accomplish anything! I am in better shape than when I was 20! Thanks!"
-- Laurie C.
"With this program you have a nice plan for us all to learn how to do the workouts correctly-not just once, but over and over. Even after hiring a personal trainer for a few sessions, it is easy to forget and do things the wrong way thereafter. This gives a good map for staying on track. Also-I like the extra benefits on the website for members."
-- Caperton T.
View More Testimonials 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.
The information contained within the MrTrainer newsletter is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes to your diet, supplements, or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
(C) 2001 MrTrainer. All Rights Reserved.
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