Tag Archives: Resistance training

Controversial New Breakthrough Can Boost Your Child’s Health

There were once doubts that strength training held any benefits for children.  But a new research review confirms that children and teenagers can increase their muscle strength with regular workouts.
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The findings support recent recommendations from the National Strength and Conditioning Association (NSCA) that kids strength-train two to three times a week under professional supervision.

Studies have shown that children’ICK & SEEs risk of injury from strength training is no greater than that from other types of exercise or sports, and the potential benefits of such training, such as increased bone density and decreased body fat, generally outweigh any risks.

Reuters reports:
“Overall … the training was effective at boosting kids’ strength, with gains being greater among older kids versus prepubertal children (typically about age 10 or younger) … The average strength gain varied widely among the studies, but in the majority the kids improved their strength by 20 percent to 40 percent of their starting levels.”

Resources :
Reuters October 28, 2010
Pediatrics November 2010; 126(5):e1199-210

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Get Fit with this Easy Rule: Walking

The deceptively simple path to a fit body  begins with the easiest activity in the world: walking.

Every get-fit plan should start with a basic 30-minute daily walk for 30 days. It will prime your body for the muscle-toning and stamina-building exercises you need in order to go from couch potato to hot property. Cheat or skip this simple step and you run the risk of injuring yourself and falling off the fitness wagon.

First things first
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According to experts, an out-of-shape muscle is deficient in two things: tiny power house factories (called mitochondria) that generate juice for your workouts, and contractile proteins that give the muscle strength. And walking for 30 minutes a day – or for 10 minutes three times a day – for a month replenishes mitochondria and contractile proteins, so your body will be ready and able to build on your fitness routine. Find out how an “easy” walk can still help you lose weight.

Take the next step :
When you’re ready to expand your exercise program, follow these guidelines for sculpting a lean, healthy body:

– After 30 days of walking, add 10 minutes of resistance training, focusing on the large muscle groups of your body (back, abs, quads, glutes, shoulders, and hamstrings) every other day.

– The next month, add another 10 minutes of resistance training, hitting your remaining muscle groups (chest, shoulders, and arms) every other day.

Congratulations! After 90 days, you’ll be ready to pull out your cutest workout gear and showoff your fit body. Add 21 minutes of stamina-building exercise to your routine three times a week.

Source: The Times Of India

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KLRI Recommends Exercise to Boost Muscle and Joint Health

A new report from Kronos Longevity Research Institute (KLRI), which suggests diet and exercise are better than testosterone therapy for older men, also includes exercise recommendations designed to promote joint and muscle health.

Based on the review of available research, the scientists say natural approaches like physical activity and five or more servings of fruits and vegetables a day may reduce mortality rates and lower the risk of cardiovascular disease among seniors by up to 35 percent.

KLRI also points to the need to prevent sarcopenia, a gradual loss of skeletal muscle that begins at age 25-30 and accelerates after 50.

The institute therefore recommends aerobic exercise and resistance training through lifting weights during two to three 30-minute sessions per week. Seniors should use a combination of circuit weight machines and free weights, increasing the speed at which the weight is lifted.

Performing the lifting part of the exercise as fast as possible and then lowering the weight with control, will improve muscle power, endurance and balance, it says. Resistance training will also strengthen the muscles around the joints, reducing the risk of injuries like joint sprains and osteoarthritis of the knees.

Health practitioners have moreover recommended protein nutritional supplements and the alkaline diet for those who wish to boost their muscle and bone health.

Source: Better Health Research. Nov.5.’09

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Exercise Can Cut Cancer Risk by 40%

lift weights, strength training Men with stronger muscles from regular weight training are up to 40 percent less likely to die from cancer, according to new research.
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The findings suggest that muscular strength is as important as staying slim and eating healthy when it comes to protecting your body against deadly tumors.

A team of experts tracked the lifestyles of over 8,500 men for more than two decades. Each volunteer had regular medical check ups that included tests of their muscular strength. The men who regularly worked out with weights and had the highest muscle strength were between 30 percent and 40 percent less likely to lose their life to a deadly tumor.

Even among volunteers who were overweight, regular weight training seemed to have a protective effect, although the researchers stressed that keeping a healthy weight was still crucial for avoiding premature death.

But they added, “In the light of these results, it is equally important to maintain healthy muscular strength levels.”

Researchers said it’s possible to reduce cancer mortality rates in men by promoting resistance training involving the major muscle groups at least two days a week.

Resources:
The Telegraph May 26, 2009
Cancer Epidemiology Biomarkers & Prevention 18, 1468, May 1, 2009

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Some Health Quaries & Answers

POT BELLY:-

Q: I have skinny arms and an ugly pot belly. I wish to increase the size of my arms and reduce my stomach.

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A: First you need to attain your ideal body weight. Divide your weight by your height in metre squared and see if it is 25. If it is more you need to lose weight. This can be done by a combination of diet and exercise. You also need about 40 minutes of aerobic exercise like running, jogging and walking everyday. This has to be combined with anaerobic weight training and abdominal crunches. Also, if you have a desk job try to maintain proper posture while sitting. Pull in your stomach and hold it in several times a day. It is not possible to reduce your pot belly alone.

THROAT PAIN:-

Q:
My father had fever and throat pain. He was diagnosed with diphtheria and admitted him in the ICU. Later we learnt that adults don’t get diphtheria.
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A: Diphtheria is rare today because of the routine immunisation of all children with the “triple” vaccine DPT which protects against diphtheria, tetanus and pertussis (whooping cough). Immunity has to be reinforced with booster doses until the age of 16 years. Immunity tends to fall over time. This makes older individuals susceptible to infection. Diphtheria can produce heart (myocarditis) and nerve (paralysis) complications. Maybe that is why your father was admitted into the ICU.

BLEEDING DURING PREGNANCY

Q: My sister had bleeding during pregnancy. The doctor diagnosed placenta previa (I don’t know what that is) and did a caesarean section. The baby is premature and very sick. What is this? Will it recur in her next pregnancy?

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A: Placenta previa occurs when the placenta fixes itself near the outlet of the uterus. It occurs once in 200 pregnancies. The bleeding is painless, and can be mild or profuse enough to endanger the life of the mother and the baby. It is diagnosed by an ultrasound scan. Treatment can be bed rest in mild cases or immediate caesarean in severe cases. I think in your sister’s case the doctors had no choice. Premature babies have a lot of complications, most of which can be tackled by a competent neonatologist.

Fortunately placenta previa is not a recurrent condition.

PARALYSED DAD :

Q: My father had a stroke and his left arm and leg are paralysed. I have been advised to take him for physiotherapy, but how is that going to help?

A: Paralysed muscles become stiff and inflexible. This makes changing the position of the limb difficult. The bones and joints may get pulled out of alignment. Walking and balance become difficult. If he remains immobile bed sores may develop.

It is possible to retrain muscles and brain circuits. Muscle strength, power and flexibility will all improve with consistent physiotherapy. It is worth making the effort and taking your father for treatment.

DARK PATCHES:

Q: I have dark itchy patches under my breasts, in my arm pits and the thigh creases. They are very ugly.
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A: These patches are called intertrigo. They occur when there is a reaction between sebum, sweat, detergents and moisture. There may be a secondary bacterial or fungal infection.

You need to bathe twice a day and dry the area well with a soft towel. Check with a dermatologist about the type of infection (if any) which may have occurred. Applying the specific antibacterial or antifungal cream or dusting powder will help.

TREATING BED SORES :-

Q: My grandfather is bedridden and has developed a bed sore. What should we do?
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A: Bed sores can develop in anyone who is bedridden and unable to change his or her position. Prolonged sitting or lying in one position compromises blood supply to the skin and soft tissue of the area. Bedsores can develop quickly, progress rapidly and be difficult to treat.

Small sores may heal on their own if cleaned appropriately. Deep sores need surgical cleaning, dressings and, sometimes, surgical closure with skin grafts.

It is important to try and prevent sores from developing and spreading by changing the person’s position often.

I HAVE TO AVOID MILK

Q: I used to drink a glass of milk in the morning and in the evening. I had stomach cramps, bloating and terrible gas. Recently, after a naturopath told me to avoid milk and milk products there was a vast improvement. I need my tea in the morning though. How can I live without milk? I am 35 years old.
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A: The naturopath has accurately deduced that you have lactose intolerance. His advice to avoid milk is right and you have improved. At your age a tablet containing 1gm of calcium and three eggs a week will probably replace the nutrition you used to get from milk. You can drink black or green tea without milk.

Sources: The Telegraph (Kolkata, India)