Hello Fellow Subscribers!
A special thank you to all who participated in last week's survey. More are still coming in, so stay tuned for the results.
In addition, the August workouts are here. If you have purchased from the MrTrainer video series, be sure you log into the Members Only area to get your new workout.
We here at MrTrainer wish you all a healthy and happy week! Stay strong!
-------------
IN THIS ISSUE
-------------
Don't Roll Your Head
Sun Damage and Protection
Did You Know?
Testimonials
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Don't Roll Your Head
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=
MrTrainer's Tip
You've probably heard from an old gym teacher to roll your head around in a circle to stretch it out. Bad. This is an invitation to pull (strain) one of the many muscles in your neck.
To properly stretch your neck, gently perform the following for 10 seconds each:
1. Tilt your head forward and hold. 2. Tilt your head to the left and hold . 3. Tilt your head to the right and hold. 4. Tilt your head back and hold.
Do this several times until you feel adequately flexible to begin your weightlifting exercises.
||| =-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=>> August workouts are here!
||| =-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=>>
New and exciting routines!
Now that we are in the middle of summer, a topic of interest to readers is the effects of sun exposure on the skin, and ways to protect against sun-induced damage.
There are four basic wavelengths of light that are relevant to sun damage: Ultraviolet A and B (UVA and UVB), visible light, and infrared (heat). In terms of skin cancers, the UVA and UVB appear to be most important. Although most of the UV radiation that hits the earth is comprised of UVA, the UVB appears to generate the most damage. These wavelengths induce DNA damage in the skin that can lead to melanoma and non-melanoma skin cancers.
A sunburn indicates damage to the skin, which responds by vasodilation of blood vessels, causing swelling and redness of the skin tissues. Interestingly, tanning is a response to DNA damage by UV radiation, so developing a tan to protect against the damaging effects of the sun is meaningless. Furthermore, skin cancers can develop after repeated exposures to the sun, even if sunburns don't develop. Non-cancerous effects of sun exposure include thinning, blotchy pigmentation, and loss of elasticity in the skin.
The best way to protect against sun damage is avoidance. Since the most intense rays occur between 11am and 1pm, "avoid the sun when you're shadow is shorter than you". Lotions and creams with a Sun Protection Factor (SPF) of 15 or greater are beneficial, but don't forget hats, long sleeve shirts, and avoidance of prolonged sun exposure. Remember, your skin is the largest organ in the body; you need to protect it to last a lifetime.
In next week's issue we'll discuss melanoma and non-melanoma skin cancers.
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Did You Know?
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=
Exercise and Depression
- A review of 80 studies found that depression appears to diminish after four weeks of regular exercise, although the greatest improvements were found after 17 weeks.
Happy Birthday
- Arnold Schwarzenegger turns 54 today.
Sweating Out Fitness
- Sweating is part of fitness. It's an indication that the temperature of the deep tissues has increased and the body is prepared for intense exercise. Sweat is composed of a salty liquid made in glands deep in the dermis (bottom layer of skin). During exercise, sweating regulates the body's temperature while eliminating waste products. As it evaporates, it draws the heat away from the skin and cools you down. On a cool day, you may lose 0.5 pints of sweat and on a hot day as much as 3.5 pints.
Nude Chicken
- When chicken skin is removed, fat is reduced by half.
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Testimonials
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=
"I am a 72 year old Personal Trainer with 3 certifications. Two of these certifications required attending classes in Dallas. Expenses - including tuition, food, travel and lodging was quite high. But I believe education doesn't cost, it pays. However, the best bargin I know of in the profession of physical fitness, is the 2 videos I received from you MrTrainer. I just can't believe that I paid less than 30 dollars for this wealth of knowledge. I never miss an opportunity to praise you and to pass on your web address to all my clients and friends. Keep up the good work and God Bless you my friend." --Roy Morgan
"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