|
SPECIAL FITNESS TRAINING
For those of you with a time crunch, we have come up with a special
program that will take just 10-15 minutes per day.
You can learn this program in one 60 minute class. You will be shown
what exercises to do, how to do them properly and in what order to do
them. Only 4 people will be allowed in each class. The cost is $55.00.
Everyone has the time to make this commitment.
Many of you may ask, "Why should I even bother?" Here's why:
Metabolism remains elevated for several minutes imediately following
typical exercise but very high intensity training creates a longer periods
of "excess post-exercise oxygen consumption" (EPOC). Research published
in the American Journal of Applied Physiology shows that high
intensity work has a longer lag time before homeostasis (balance) is
found again. In other words, the body simply needs more time to recover
after very vigorous exercise. Recovery requires your metabolism to
remain elevated, thus you burn more calories throughout the remainder of
the day.
Check out
ROM for a look at a 4-minute workout machine. The
only problem with this machine is the cost: over $15,000!
Of course, a complete 60 minute workout with a proper warm-up,
flexibility work, strength work and cool-down is best. Start with
our 10-15 minute program and when you realize how much better you feel,
you will make time for a full program.
CALL TODAY TO SCHEDULE FOR THIS SPECIAL CLASS!!
YOU CAN BE FIT!
EXERCISE AS A TEENAGER CAN PROTECT AGAINST
CANCER LATER IN LIFE
"A new study suggests that young women who routinely exercise just a few
hours a week during their teen years can lower by 30% to 35% ther likelihood
of developing a common type of breast cancer later in life."
"...physical activity helps moderate a woman's exposure to female hormones,
such as estrogen. In excessive amounts at certain times of life, such
hormones can stimulate the growth of cancerous breast tumors."
"The women who consistently engaged in some physical activity, even as little
as one hour a week, experienced the protective effect."
Wall Street Journal 12/23/03 p. D1 Teen Exercise May Prevent Breast
Cancer
HOW TO PICK A TREADMILL
Two initial factors:
1. Is it going to be used for running or walking?
2. What is your body weight?
If you are under 200lbs and going to walk only you don't need to spend
as much. You can get by with less than 2.0HP and a shorter deck (
no less than 50", unless you are over 6'2").
Otherwise, here are our suggestions:
* Belt (length x width): at least 52" x 20"
* Motor: at least 2 HP (continuous, not peak HP)
* Deck: cushioned (but not too much, you must give each
treadmill a try)
* Foot rails: 4" (wide enough to jump off the treadmill safely)
* Emergency shut off: Tethered cord or button
* Weight limit: at least 300lbs.
* Speed: at least 10mph (some go to 11 or 12mph)
* Incline: 10 degrees (some go to 15 - this is not necessary)
* Handrails: see if they are easy for you to reach if you are a beginner
Other considerations:
* Safety key to turn on treadmill
* Shelf/water bottle holder
* Folding deck (higher quality treadmills for serious runners will not fold)
* Warrantee (frame and motor)
* Heart rate monitor (we prefer the separate watch/chest strap type like
Polar or Accumed)
* Programs (we prefer simple, the more electronics the more there is
to break)
* Prices: Around $1000.00 for a "walking" treadmill
$1500.00 and up for a more sturdy, durable treadmill
Please let us know what you find so we may pass this information on to
other patients!
SHOVEL SNOW CORRECTLY THIS WINTER!
Yes, this is a repeat! Please read it and pay attention!
· Don't shovel if you have had serious spinal, lung, or cardiovascular
problems, or are out of shape.
· Do some simple warm-up exercises (walk in place) and stretch to
limber up before shoveling.
· Dress warmly in layers, and wear an extra-long sweater to protect
the lower back.
· You may want to wear a support/weight belt.
· Always stand erect and bend from the knees, not the waist.
Handle small to moderate loads of snow.
· Draw in the belly button as in Pilates when you are lifting the snow.
· Whenever possible, push rather than lift the snow. Deposit it nearby
rather than trying to throw it over a wide area.
· Use the arms, legs, feet, and thighs in a coordinated effort.
· Stop if you feel pain, get dizzy or out of breath.
MAD COW DISEASE- HOW SAFE IS OUR MEAT?
1. Cows still are exposed to contaminated feed because they
eat ground-up remains of other animals which eat ground-up cows.
2. Bovine blood products are fed to calves.
3. Few animals (1/1,700) are tested for BSE (Bovine Spongiform
Encephalopathy). In 2002, 19,990
cows were tested out of 35 million slaughtered.
4. Sick cows were part of the U.S. food supply until just last week.
Now all “Downer” cows (cows unable to walk into slaughterhouses but had been
killed anyway and packaged for consumer consumption), will not be used.
"Meat from one dairy cow infected with the desease was distributed in
eight western states and the U.S. territories of Guam, and consumers
in those regions who ate the meat said they did so in the form of
hamburgers."
Washington Post 12/31/03, F1, The American Burger: How Safe Is It?
Nourishing Traditions,
by Sally Fallon and Mary Enig, PhD
Great cookbook and nutrition text.
EPHEDRA BANNED BY FDA
The FDA has issued a
Consumer Alert on Ephedra and ephedra containing products.
This is very important, especially for your children - those high school
and college athletes who take all kinds of supplements without really
knowing what they are taking.
Check out www.recalls.gov for all recalled products.
SPECIAL PRODUCTS WE OFFER
· Custom Orthotics
· Carolla's Bees Wax: the best foot and hand ointment we've found
· The Stick: the ultimate warm-up and cool-down tool
· Interactive Health Massage Chair:
http://www.interhealth.com/consumer/massagechairs/htt10crp/index.html
· Stetch-Out Strap: flexibility strap
· Biofreeze: pain relief rub
· Traumeel: homeopathic analgesic rub
· Citricidal: grapefruit seed extract
· Fitness balls
· Heel lifts
· Foam rollers
|
Maryland Sports Injury Center