September2015 Marlton
Post on 09-Jan-2016
219 Views
Preview:
DESCRIPTION
Transcript
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 1/14
1
Volume 16 Issue 9 September 2015 Editor Jim Rab
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 2/14
2
Earl Grey Shish Kebab
Ingredients
1 cup water
4 tea bags Aged Earl Grey
Juice from 1 lemon
1 tbsp. honey
Salt and pepper to taste
1 pound beef or chicken cut into kebab chunks
1 medium red onion
1 red or yellow pepper 1 green pepper
4 shish kebab skewers
Directions
Preparation Time: 30 minutes. Makes 4 servings.
Bring water to a boil and pour over tea bags in a mug for 5 minutes. Squeeze
and remove tea bags. Stir in remaining ingredients and cool to room tempera-ture. Pour tea infusion over meat and marinate for 1 hour. Assemble skewers,
alternating meat and vegetables. Barbecue or cook in oven, turning skewers
and frequently applying remaining marinade juice. In Good Health!
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 3/14
3
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 4/14
4
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 5/14
5
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 6/14
6
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 7/14
7
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 8/14
8
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 9/14
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 10/14
10
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 11/14
11
Is Microsoft Office
Necessary?
Don’t Pay for Free Stuff
http://hackerspace.kinja.com/is-
microsoft-office-necessary-1723656012
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 12/14
12
Inactivity Causes
Muscle Loss
A new study shows that even short periods of inactivity cause
dramatic loss of muscle size and strength. After just two weeks ofhaving one leg put in a cast, all 32 men in the study lost a tremen-
dous amount in all measures of physical fitness, strength and
muscle size in the immobilized leg. After six weeks of pedaling a
bicycle for rehabilitation, they still did not regain all of thestrength that they had lost ( Journal of Rehabilitation Medicine,
June 2015). Another study showed that a person loses significant
strength after stopping exercise for just four days ( Exp Gerontol
2013; 48: 154–161).
Young Men Lost More Than the Older Men The new study compared 17 young men (average age 23) and 15older men (average age 68). The younger men lost 30 percent of
muscle strength and the older men lost 25 percent. People with
the largest muscles to begin with are the ones who will lose the
most strength when an injury, illness or vacation stops them from
exercising. That explains why younger people lose strength at afaster rate than older people. A young man who is immobilized
for two weeks loses muscular strength in his leg equivalent to
aging by 40 to 50 years.
The more muscle mass you have, the more you will lose. Youngmen have about two pounds more muscle weight in each leg than
older men do, but after two weeks of inactivity, young men lost17 ounces of muscle, compared to older men who lost nine ounc-
es. This means that an injury causes fit people with larger mus-
cles to lose more muscle size and strength than inactive people.
Muscles are made up of thousands of individual fibers like a rope
is made of many strands. Regular exercise enlarges fiber size.
Inactivity causes muscle fibers to become smaller. Therefore
those with the largest fibers lose the most muscle size and
strength when they stop exercising.
Rehabilitation after Inactivity After the two weeks of immobilization, the participants trained
on a bicycle 3-4 times a week for six weeks. They regained some but not all of the muscle size and strength that they lost. Aerobic
training (such as running and cycling) should not be used as the
only rehabilitation training. Strength training should be used
along with aerobic activity to regain lost muscle strength andsize. You need to lift weights or do some other form of strength
training for recovery. Other studies show that it usually takes at
least three times as long as the period of inactivity to recover full
strength ( J Am Med Assoc, 2007; 297: 1772–1774).
Why Aerobic Exercise is Not Enough To make a muscle larger and stronger, you must exercise intense-
ly enough to damage muscle fibers. When you use your muscles,you contract the muscle and shorten its fibers. However, you do
not contract a muscle fiber equally throughout its length. Muscle
fibers are made up of blocks touching end to end to form the long
stringy muscle fiber. Each block touches the next block at a pointcalled the Z-line. You have to damage the Z-line to make a mus-
cle grow larger and stronger. If you pedal with great pressure,
you will damage the muscle fibers at the Z-lines and when theyheal, muscles will become stronger. However, most people do not
pedal hard or long enough to cause enough damage to make the
muscle larger and stronger when it heals. Adding weight training
to the recovery program will help to regain the lost strength and
muscle size.
What Does This Mean for You? If you have to stop exercising for even just a few days because of
an injury, vacation or illness, expect to lose strength and endur-
ance. When you resume exercising, you should do some form of
strength training to regain your lost strength. Caution: Pain at the
site of an injury means that you are tearing the previously injured
muscle fibers and should stop exercising immediately.
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 13/14
13
How to Counter the Ill
Effects of Sitting
Anyone paying attention to health news in recent years has likely caught
wind of the many recent studies pointing to the apparent deadliness associ-
ated with sitting down for several hours a day.
For example, a report
by the American Can-
cer Society in 2010
stated that men who
sat for six or more
hours each day in-
creased their rate of
death by almost 20
percent compared to
men who sat for three hours or less in a follow-up study. The number for
women in the same report was close to 40 percent higher.
That’s not the worst part. According to the report, even if people involved
had a designated exercise time at another point in the day, that exercise
time did little to mitigate the effects of sitting for several hours.
That means two things. First, those of us who have eight-hour-per-day
desk jobs -- myself included -- are at a higher risk of death, even if we go
to the gym after work. Second, if you have a job that requires you to move
constantly, you’re at an advantage over all of the desk job folks.
Let’s consider a few specific bad effects that come from sitting in chairs
for several hours every day:
Weakening of the heart: Athletes are known for having exceptionally low
heart rates due to their hearts becoming much more efficient at pumping
blood through their bodies. They also tend to have higher-than-normal
VO2 rates (VO2 refers to the amount of oxygen a person’s body can use
during exercise).
Sitting for too long has the opposite effect, making your heart and lungs
less efficient and requiring that they work harder to supply your body with
enough oxygen. Over time, this can contribute to more serious issues such
as high blood pressure and heart disease.
Tightening of the hamstrings: When we sit down, our hamstrings (the mus
cle group at the back of the thigh) relax and have slack in them similar to
when you reduce the tension on a rubber band.
Repeated sitting for hours causes that slack to decrease, resulting in tighte
stiffer hamstrings. Tight hamstrings are bad for the back and often lead to
exercise injuries.
“Computer neck”: We often don’t realize how much we crane our necks to
look at our computer screens while sitting at our desks. Doing this for
several hours a day stretches the posterior cervical muscles and causes a
forward-head lean, otherwise known as “computer neck.”
Impeded circulation in the legs: Prolonged sitting can negatively affect
circulation to the legs, which are our body parts that are the farthest away
from the heart. This can lead to various conditions including cramps,
swelling, varicose veins and blood clots.
That’s enough on the bad news. The good news is that we can do some-
thing about this. What might that be? Simple: We can move!
However, your plan to move must go beyond an after-work walk or gym
visit. Develop strategies for moving while at work. Get up every hour or
two to visit a co-worker and/or take a bathroom break at the bathroom
farthest away from your office.
Stand up often and perform hamstring and neck stretches to counteract the
negative effects on these muscles from sitting. You can even consider
throwing in a couple of exercises during your move break such as calf
raises, push-ups or dips off of your desk.
Sitting for several hours every day has proven to not only be bad for your
health; it has been shown to be quite bad. Unfortunately, after-work exer-cisers aren’t exempt from those bad effects.
However, if you take just a few moments throughout every single workday
to simply move around, you can do a lot to lower your mortality risk and
beat the statistics.
7/17/2019 September2015 Marlton
http://slidepdf.com/reader/full/september2015-marlton 14/14
14
top related