Hello Friends!
With the holidays fast approaching, it is a time of many distractions and temptations from regular activity and healthy eating. As a result, the first-ever Nutrition "Special Report" will be sent out in the near future. Be sure to click here and sign up if you haven't already!
Stay fit!
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IN THIS ISSUE
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Dynabands vs. Free Weights
Emphysema
Did You Know?
Testimonials
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Dynabands vs. Free Weights
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A member recently asked the question "How effective are dynabands when compared to traditional weight-lifting?".
Dynabands are a flexible rubber tubing usually available in 3 colors, with each color representing a different resistance level. They are portable, inexpensive, and can be used with a partner. Traditional weight lifting involves the use of free weights, which consist of dumbbells and barbells.
The pros and cons of dynabands include: Pros:
1.) Portable and light weight- dynabands are often used in group fitness classes at fitness centers. 2.) Inexpensive- available for less than $10 3.) Flexible- can be used anywhere (even under water), with a partner, and work well with lateral movements (one reason they are often used in injury rehab/prevention)
Cons:
1.) Uneven tension- tension increases proportionally with the amount of dynaband stretch (free weights train your muscles to handle everyday activities, from lifting boxes up on a shelf to sports movements, much more effectively) 2.) Resistance selection- 3 different levels of resistance are available (free weights provide an unlimited resistance range) 3.) Exercise selection- a limited number of exercises can be performed (free weights provide an unlimited number of exercises) 4.) Progress reports- it is much easier to monitor your progress/strength increases by recording the amount of pounds (or kg) lifted during an exercise (possible only with free weights)
To conclude, dynabands may be used for injury rehab/prevention, fitness classes, and for the "variety factor" but in no way should they take the place of traditional weight lifting.
Emphysema is part of a group of lung conditions collectively known as Chronic Obstructive Pulmonary Disease (COPD). It most commonly affects smokers, although a few genetic disorders can also lead to lung destruction. Patients with emphysema have a gradual, but progressive, loss of lung function due to destruction of lung tissue. This reduces the ability of the lungs to transfer oxygen from the air to the blood stream. Consequently these patients develop shortness of breath, low oxygen levels, chronic cough, and susceptibility to lung infections such as bronchitis and pneumonia.
The diagnosis is made by clinical findings, pulmonary function testing, and x-rays of the chest. The risk for COPD increases with the amount of cigarettes smoked and the years of smoking. This is known as a 'pack-year'. It is calculated by multiplying the number of packs smoked per day by the number of years smoked. For example, a 2 pack-a-day smoker for 35 years has a 70 pack-year exposure.
Emphysema and COPD cannot be reversed, but quitting smoking can help prevent further lung damage. These patients are often treated with a combination of inhaled and oral medications, oxygen when needed, and hospitalization for severe exacerbations. The overall prognosis for their health is quite poor.
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Did You Know?
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NFL Bans Supplement
- The National Football League has expanded its doping ban to include
supplements containing ephedrine and other high-risk stimulants. "These
substances present significant health issues for athletes and others
engaged in strenuous physical activity," the NFL said in a memo to all 31
teams outlining the expansion of its ban against anabolic steroids and
related substances. NFL clubs and players are also prohibited from any
unauthorized endorsement deals with supplement makers or distributors.
Exercise and Mood
- A study conducted at Northern Arizona
University suggests that brief daily periods of exercise can lift the mood of healthy young college
students. Lead investigator Cheryl J. Hansen
and her colleagues studied 14 female students who
exercised for 10, 20, or 30 minutes once a week, and
compared their changes in mood to that following a
period of just sitting quietly for 30 minutes. The
result: 10 minutes of moderate exercise was enough
to improve overall mood, as well as increase vigor
and decrease fatigue.
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Testimonials
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"The videos are great! I have taught myself everything I know regarding resistance training. I purchased the videos to check my form. The videos not only helped me to "tweak" my form but I added different exercises to my routine. I have added the bench press to my routine since I purchased your videos. In fact, I just increased my weight. Yeah me!" -- Lori Vickory
"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.