Mr. Trainer
ACE Certified Personal Trainer
Exercise and Sport Sciences degree from Colorado State University
IDEA Professional Member
View Stats/Dedication
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Hi Readers!
With the busy holiday season, which includes Thanksgiving, family gatherings, Christmas parties, and Christmas shopping, many of us can lose sight of our workouts. No matter what time of year it is, remember how important it is to exercise regularly. You'll thank yourself later!
We hope you enjoy this issue, and ask that you forward it to others so they can also enjoy the benefits of a healthy lifestyle. Thank you!
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| Lay Off the Layoffs? | | | Simply stated, a layoff describes a period of time when no exercise is performed. It may last anywhere from one week to many months. Long breaks in training ruin physical fitness and athletic performance. As a result, time and effort is unnecessarily spent on recovering the prebreak level of fitness. If not for the break, the same efforts would be spent on increasing, not restoring, fitness. Another point that needs to be made is the increased risk of injury when returning from a layoff. People are likely to overestimate their current potential, and if they try to perform as before, they may get injured.
Training Benefits Lost:
If you do find yourself in a layoff period, you can expect certain benefits that you have worked so hard for to be lost, although which ones are lost and their rates of decline depend on the time of layoff as well as the amount of training experience (i.e. an experienced athlete will retain training loads for a longer period of time during a layoff and rebound more quickly than someone who has been training for a relatively short period of time). The first benefit to decline is your anaerobic capacity, such as your muscle strength over 5-20 repetitions. Second is your maximal strength and lean muscle mass. Finally, aerobic capacity starts to decline.
What if you need a break from training?
If you are simply "burned out", overtrained, short on time, or all three, the solution is to use "active rest". Think of active rest as your normal training routine abbreviated. For example, your intensity levels are low and the workouts are much shorter. Workout frequency may also be less, although no fewer than 2 weight training workouts and 3 cardio workouts per week. You may also choose to cross train, which means performing an activity that isn't in your normal routine. This is important to refresh you both physically and mentally. Choose from activities listed at the site by clicking the link below. In essence you are maintaining your fitness levels so you don't need to waste your time getting back to your prebreak levels when you return to your normal routine.
Remember: It is much easier and more productive to retain your fitness levels through active rest than to come back after a layoff.
Fitness/Cardio Activities | | |
| Smoking Cessation | | | By William Harrison, M.D.
With the New Year approaching, now is the time to begin planning for ways to stop smoking. The physical dependence on nicotine passes fairly quickly, but the psychological dependence and habit of smoking can last longer, and be more difficult to control.
Those who successfully quit enjoy many benefits including an improvement in lung health, reduction in the risk of heart disease and stroke, and a reduction in the risk of cancers of the lung, throat and bladder.
The most successful approach to quitting involves both pharmacological support and behavioral support. Behavioral support can be found in smoking cessation groups, or family and friends that can help support you during the difficult times. It is important to rid yourself of reminders of the smoking once you quit (i.e. throwing away ashtrays and lighters, washing clothes and cleaning drapes and carpets to remove the tobacco smell). If more than one person in the household smokes, it is very helpful to have everyone try to quit at once.
The two most popular medications used for smoking cessation are nicotine products (gum, patches) and wellbutrin (Zyban). The nicotine products' primary goal is to help to reduce the craving for nicotine, but they use a different delivery system. Patches provide a more continuous supply over a 24-hour period, whereas the gum provides "bursts" of nicotine into the bloodstream as it is chewed. User preference usually determines which mode of delivery is most effective.
Wellbutrin helps to curb the desire to smoke, and may even make the smell of tobacco or the thought of smoking repulsive. Wellbutrin cannot be used in people with a history of seizures. Some patients who have a very difficult time may benefit from a combination of wellbutrin, nicotine replacement, and behavioral modification.
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| Did You Know? | | | Passive Smoke
- According to a study by Dr. Ryo Otsuka and colleagues from Japan, exposure to only 30 minutes of second-hand smoking decreases blood flow in the arteries that supply the heart. Scientists have know for years that exposure to passive smoke at home or work increases the risk for heart disease, but this study is the first to show that even a single exposure to passive smoke can be dangerous to your health.
Sugar Sugar
- The largest single source of added sugars in America: soft drinks.
Demographic Obesity
- A Centers for Disease Control and Prevention study recently showed that almost 25 percent of people in Mississippi are obese. Colorado was considered lean at 14 percent. In 1991, the average obesity rate was 12 percent. The increased rate of obesity in only 10 years is staggering, which simply points to the fact that Americans are less physically active than ever!
View Newsletter Archives Here. | | |
| Testimonials | | | "As 5 time finisher of the Hawaiian Ironman World Championship and 15 years experience in the personal training profession, I have been exposed to numerous training programs. However, never before have I seen videos that I found fundamentally sound throughout as well as being easy to follow. They are a wonderful tool to use whether you are new to weight training or a seasoned professional. It's without hesitation that I recommend the Mr. Trainer videos. Once you get started, you'll be glad you did!"
-- Tony Dragon, Professional Triathlete
"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.
See what they're talking about! | | |
| About | | | Mr. Trainer's Fit Tips is a bi-weekly publication and is dedicated to the memory of Max Beeners.
"Fit Tip" is written by Matthew Beeners, ACE Certified personal trainer, B.S Exercise & Sport Sciences.
The information contained within this 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.
Mr. Trainer
#132
1624 S. Lemay Ave. Suite 10
Fort Collins CO 80525
970.419.0512 Voice
970.419.0515 FAX
(C) 2001 MrTrainer. All Rights Reserved.
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