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Exercise and Sport Sciences degree from Colorado State University
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| Leg Cramps | | | Leg cramps, often called charley horses, usually last for a few painful moments and then subside. Some charley horses may be caused by low electrolyte levels. If you work out and sweat excessively, this can cause a depletion in necessary electrolytes. Sometimes replacement of electrolytes (perhaps with a sport drink such as Gatorade) can do the trick.
For immediate relief when one of these spasms hits, you might try extending your leg straight while pushing your heel out. This helps elongate the muscles and relax the spasm. If your charley horses become persistent and frequent, see your doctor. There may be an underlying problem.
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| Alcoholic Cirrhosis | | | By William Harrison, M.D.
Cirrhosis is the term for end-stage scarring and destruction of the liver. Cirrhosis (sir-ROW-sis) caused by chronic alcoholism is the most common type found in North America. The typical patient with alcoholic cirrhosis has had a daily consumption of a pint or more of whiskey, several quarts of wine, or an equivalent amount of beer for at least ten years.
Injury to the liver by the toxic effects of alcohol is first manifested as fatty liver. This damage is thought to be reversible if the alcohol is stopped. If drinking continues, alcoholic hepatitis develops, which is a more severe liver injury. As the liver attempts to repair the damage, scarring and destruction occurs, which eventually leads to cirrhosis. The cirrhotic liver is small and riddled with scars. It is unable to provide several key functions, including the inability to clear toxins from the blood. There is also a reduction in the blood channeled through the liver, causing a massive collection of fluid in the abdomen known as ascites (UH-site-ease). There is accumulation of bile, causing jaundice, or yellowing of the skin and membranes. The liver also loses the ability to synthesize proteins, including blood clotting proteins, causing severe bleeding disorders. Over a period of years, the cirrhotic patient becomes weak, frail, chronically jaundiced, and may fall into coma or suffer a catastrophic hemorrhage.
Although much of the liver damage is reversible in the early stages of chronic alcohol use, cirrhosis is irreversible and fatal. With the exception of liver transplantation, there is nothing that will restore normal liver function at this stage. If an alcoholic with cirrhosis continues to drink, they have only a 50 percent chance of being alive in 5 years.
Read what drinking does to your abs | | |
| Did You Know? | | | Weight Training Helps Women Burn Fat
- Weight training may prove as important
as aerobic exercise for women in fighting fat. Health scientists at
Johns Hopkins University in Baltimore and Arizona State University
in Tempe found that resistance exercises push the body to burn
calories for up to two hours after the workout.
Aerobic/cardiovascular exercise usually burns more calories during the actual workout than
weight training, but the increase in energy expenditure following the workout is less. "Resistance training could have a more lasting effect
on metabolism than aerobic exercise," says researcher Carol Binzen.
"It burns fat and increases muscle mass." Researchers studied a
dozen women ages 24 to 34. On one day, the women did weight training
exercises such as chest presses, leg presses, and bicep curls (as shown on the Mr. Trainer Videos),
while on another day they sat still and watched a movie.
On average, the exercises burned more than three times as many calories
than were burned while watching the movie. "We studied regular
women, not super fitness enthusiasts, so these results may apply
to most moderately active women," Binzen says. For maximum workout,
the researchers suggest a combination of both aerobic exercise and resistance exercises, such as those found on the Mr. Trainer Videos. The researchers reported their findings
in the journal Medicine, Science Sports and Exercise.
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| 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.
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| About | | | Mr. Trainer's Fit Tips is a bi-weekly publication and is dedicated to the memory of Max Beeners.
"Fit Tips" 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.
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