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IN THIS ISSUE
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Endurance VS. Strength
Rebound Headaches
Did You Know?
Testimonials
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Endurance VS. Strength
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MrTrainer's Tip
Muscular endurance is different from cardiovascular endurance and muscular strength. It is very confusing to many people. Cardiovascular endurance allows the heart, lungs, and blood vessels to work longer and more efficiently. Muscular strength allows the muscles to lift weight. Muscular endurance allows the muscles to lift weight over a period of time.
For example, to move a very heavy box, you would need muscular strength; to walk or jog a mile, you would need cardiovascular endurance; and if you had to carry groceries from the store to your car, you would need muscular endurance.
All are an important part of overall fitness, which is why it is important to not only do cardio/aerobics, but add weight training as well for muscular strength and endurance.
Doc Talk
This type of headache is commonly seen in clinical practice. It is caused by the frequent and repeated use of pain medications to treat headaches. These can include prescription medications, but often include over the counter forms like ibuprofen, acetaminophen or naproxen. Although these medications help relieve the pain, they can create a vicious cycle in which the headache returns as the medication wears off. This prompts the patient to take another dose of medication that propagates the cycle.
This may occur with all types of headaches including migraines, but is often associated with tension-type headaches. These may start as relatively mild, stress-related headaches, but with repeated cycles of rebound, quickly escalate into severe headaches requiring ever higher doses of medication.
In order to stop the repetitive cycle, the medications need to be tapered off and discontinued. This may cause exacerbation of the pain, but is often necessary. In some cases a pain medicine of a different type may be used temporarily during this withdrawal period. Chronic use of caffeine may also create a rebound headache in its absence. Minimizing or eliminating daily caffeine intake may help to prevent this.
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Did You Know?
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Breast Cancer Patients and Exercise
Exercise plans such as walking and lifting weights may help women recovering from breast cancer treatments improve their quality of life. Medical researchers at Wake Forest University in Winston-Salem, N.C., studied 60 women, ages 52 to 77, who had breast cancer surgery and found the exercise regime improved their psychological health.
Can't Swim the Fat Away?
Research published in the American Journal of Sports Medicine compared three exercise programs over three months. Each program began with 10 minutes of daily exercise. The length of each workout increased by 5 minutes every week. The walkers and cyclists lost the same amount of weight. The swimmers, however, lost none.
Deep Vein Thrombosis
If your summer vacation plans include a long haul on a plane, train
or automobile, it's wise to walk a bit every hour or two during the
journey, according to the Mayo Clinic Health Letter.
Long hours sitting in a cramped position may lead to formation of
blood clots in the legs, a condition called deep vein thrombosis.
It can be fatal if one of the clots should travel to a lung. In
addition to getting up and moving every hour or two, you can avoid
DVT by flexing and extending your ankles every 30 to 60 minutes, not
sitting with your legs crossed, and contracting and relaxing your
thigh muscles. Drinking plenty of water or juice also helps. People
at especially high risk of DVT include smokers, pregnant women, or
people with cancer or a history of blood clots.
Seniors at Risk for Falls
Among Americans over the age of 65, falling is the leading cause of accidental death and disability.
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Testimonials
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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.
"I'm in my mid-50's and despite regular cardiovascular exercise, I suffered from low back pain and declining strength. I decided to get into the weight room, but this time with expert guidance from MrTrainer. My self-guided attempts at strength training had all ended in boredom (doing the same things again and again, with poor results) or with injury. His expertise has eliminated that and now real gains are being made. The low back pain is history as are visits to the chiropractor. My upper body strength is greater than in my 30's and that carries over to increased motivation to exercise daily. I look forward to every workout. MrTrainer was also enormously helpful to my teenaged son. He suffered a setback in his athletic development when in the 3rd grade, a heart ailment needed surgical attention. The problem was 100% remedied, but confidence took a setback. MrTrainer corrected the problem by improving his gait and stride with running up and down the basketball court, building strength and restoring confidence, which is now 100% !" --Wayne Carpenter