Fitness News & Views
A Publication of Graham Fitness
May 15, 2017
1 Corinthians 6: 19-20

Here's the May Quiz.
No Cheating.
  1. You should experience DOMS after every workout. Otherwise, you haven't worked out hard enough.
    • True
    • False
     
  2. Which of the following statements is not true about the common cold?
    • Colds cannot be cured by antibiotics.
    • Zinc may help shorten a cold if used early.
    • Colds are not caused by cold weather.
    • Vitamin C has been proven to help prevent colds.
     
  3. Goat meat is nutritionally inferior to beef, lamb, and pork.
    • True
    • False
     
  4. Only one of the following statements is true. Which one?
    • There are about 12 million nerve cells in the brain.
    • Bones are 4 to 5 times stronger than steel.
    • There are about 6000 miles of blood vessels in the circulatory system.
    • The largest organ in the body is the liver.
     
  5. When lifting weights, you should lift the weight slightly slower than you lower it.
    • True
    • False

Breaking News!
On July 1st, I will be raising my personal training rates $2 per session. So these will be the rates for all the packages:
            1 to 9 sessions         $52 per session
            10 sessions               $500
            20 sessions               $860
            30 sessions               $1230
            45 sessions               $1800
 
In addition, no longer will packages accumulate. Each package stands alone, but when you reach a total of 45 sessions, your rate will remain $40 per session no matter how many sessions are purchased at a time. Note: Prior to July 1st, you may purchase as many sessions as you want at the current rates.
 
                A study published in April and done by the University of Sydney in Australia concludes that the spare tire you're carrying around could be increasing your risk of an early death.
            It seems that fat around the middle - called "central obesity" - is the culprit. Fat carried in the belly is more dangerous than fat in the hips and legs because it more directly affects the central organs of the body.
            The determining factor in this study is your waist-to-hip ratio. Women with a waist-to-hip ration over 0.85 and men with one of 0.90 or higher are most at risk. You can determine your waist-to-hip ratio easily by measuring your hips and your waist at the navel, then dividing the waist measurement by that of the hips. For instance, if your waist is 33 inches and your hips are 36 inches, your waist-to-hip ratio would be 0.92.
            Another indicator is your waist size. Generally a waist of 35 inches or more for women and 40 inches or more for men is considered dangerous.
            You can decrease your waist girth by watching your diet, but it is more difficult to change your waist-to-hip ratio, because that is more likely determined by your body type. Still, you can minimize your risk by eating right, exercising, and eliminating bad habits like smoking and excessive drinking.

            I've been sore from exercising for the past couple of days, mostly in my calves and glutes. It's a classic case of delayed onset muscle soreness (DOMS). I know the exercises that caused the soreness - lunges and TRX hip raises. I don't include these particular exercises in my workouts very often, and when I do, DOMS is usually the result.
            DOMS is an interesting phenomenon. When a muscle is exposed to extreme stress by exercise, small microtears occur in the muscle fiber. This is normal as long as the soreness is minor. This is how muscles adapt to increased demands.
            Usually the soreness begins about 12 to 24 hours after the exercise and lasts a couple of days, but it can last even longer. You don't need to be sore to benefit from exercise. You can avoid DOMS by starting out slowly when you take on a new exercise or workout and by warming up properly.  If you are perpetually sore, it's a sign that you are overdoing it. Reduce the frequency of your workouts and allow more rest between sessions.

            
           As I write this, I've got a cold. Who gets a cold in May? I went all winter without a sniffle and get a cold in May. It's really aggravating. I did a little research on the common cold, and here is some of the information I ran across:
 * Colds are caused by viruses and there are hundreds of varieties of viruses which, incidentally, are not affected by antibiotics.  
* A cold generally lasts a week or 10 days.  
* Vitamin C does not prevent colds.  
* Zinc does not prevent colds either, but may shorten them by a day or two if you start taking the zinc within 24 hours of the onset of the cold. Don't use the nasal sprays, because they may damage your sense of smell.  
* Chicken soup helps alleviate cold symptoms because of possible anti-inflammatory and mucous-thinning properties.  
* Colds are not caused by getting cold or wet. The cold viruses can be spread by air when someone sneezes or coughs, but more likely by touching something someone with a cold has touched. That's why washing your hands frequently is the best cold prevention.  
* Most colds occur in the winter when more people are congregated indoors together, not because it's colder outside.  
      I know you don't normally see articles about colds in May, but since I'm the one with the cold and I write this newsletter, well, there you go.

       Our bodies are amazing things. We have spent all of our lives with our bodies, and most of us know very little about how they work. The more I study the human body, the more I realize how little I know about it.
            Recently, I was reading a book on anatomy (yes, I actually read and enjoy such books), and I came across a few fascinating facts I thought I'd pass along.
            There are over 200 bones in the human body, 206 to be exact. The bones in your skeletal system are 4 to 5 times stronger than steel, yet they make up only about 14% of your total body weight.
            There are 3 types of muscles: cardiac, smooth, and skeletal. Cardiac muscles are found in the heart. Smooth muscles surround the internal organs. Skeletal muscles are the ones we usually think of. They enable us to move. We have about 640 different skeletal muscles. The largest is the gluteus maximus (or buttocks).
           The brain and the spinal cord make up the central nervous system. There are more than 12 billion (billion with a 'b') nerve cells in the brain. The spinal cord sends out millions of nerve impulses every second at speeds of over 270 miles an hour.
           Your digestive system is more than 20 feet long, beginning at your mouth and ending at your anus. In between, nutrients that keep us alive are released from the food we eat by complicated metabolic processes, and the wastes are excreted. The organs of the abdominal cavity of the body are protected by the omentum, which is connective tissue lined with nerves and blood vessels. The omentum collects adipose (fat) tissue and is what produces the "pot belly."
                There are more than 60,000 miles of blood vessels in the circulatory system. That's right, 60,000 miles! And it takes a drop of blood less than 60 seconds to make an entire circuit of this system.
                The body's largest organ is not the brain or the heart, but the skin. The second largest is the liver which weighs about 3½ pounds in the average person.
             It is impossible to comprehend the complexity of our bodies. Each of us is truly a walking miracle, and we have been entrusted with an awesome responsibility to take care of our bodies the best we can. Please don't neglect that responsibility.

             I turned 70 years old in April. There are times when I feel like I'm still 40, but there are also times when I feel every bit of 70. The toughest thing for me is not being able to do everything I used to do. I can't do lat pulldowns anymore because of a bad shoulder. The same is true of pull-ups. Other exercises, I can only do with much less weight than formerly.
          Still I can do a lot, and that, after all, is what I need to concentrate on. It's just frustrating when I see people doing things like burpees or plyometrics that I used to do and realize that those days are over for me. Running is the worst thing. I used to love to run, and I ran pretty well. Even in my 50's I could run sub-8 minute miles, and I was still running half-marathons. Now three miles is about it for me, and it takes me nearly 36 minutes to do that.
           I went to Frankie's and hit some baseballs a couple of weeks ago, and my daughter recorded a few swings. It wasn't pretty. There's no follow-through on my swing. I'm off stride. I went out to shag a few fly balls with my son a while back, and balls were dropping all around me. There was a time when I was a decent baseball player.
          I won't quit. I've still got a lot of goals to accomplish. I would like to go on a couple of mission trips with my church. I want to parachute from a plane again. My daughter and I will try to do that this summer. I'll keep working as long as people will keep hiring me to train them, and maybe I've still got one more back-packing trip in me. I'd also like to live long enough to see at least one grandchild.

         Goat meat is becoming more popular in the states. It's long been a meat staple in China, India, and parts of Africa.
            I first encountered goat meat in south Georgia one Fourth of July weekend maybe 30 years ago. An outdoor stand was offering barbecued goat meat, so I tried some and found it quite good. Since then, I've ordered goat numerous times in curry dishes at Indian restaurants. Now goat is beginning to show up on other restaurant menus in creative menus like stews, lasagnas, and tacos..
        Nutritionally, goat is comparable to other meats. It has about 120 calories per three-ounce serving, It is lower in total fat and saturated fat than lamb, beef or pork, and it has about seven grams of protein per ounce.
        Goat is fairly inexpensive to raise and more environmentally sustainable, because it can be raised in areas that are drier, hotter, and more rugged than is optimal for raising beef. Goats are also more efficient at converting the plants they graze on into meat.

      If you are not already lifting weights, it is never too late to start. If you don't force your muscles to work beyond their normal capacity, they will deteriorate, and as they do, you will slowly lose the ability to perform simple daily functions such as climbing stairs or even getting up and down off the floor or out of your favorite recliner.
            When you begin lifting, learn the proper form for each exercise. Study a video, read a book, or better yet, hire a personal trainer. It's usually easier to begin by using the exercise machines and gradually work into free weights. Don't sacrifice form in order to lift more weight. Start with weights that allow you to do 8 to 12 reps of each exercise with good form.
            Here are a few simple tips to help you get started complements of bodybuilding.com:
  • As a general rule, exhale as you push or pull the weight and inhale as you return to the starting position.
  • Don't lock out your joints. Keep them slightly flexed.
  • Lower the weight a little slower than you lifted it.
  • Don't use momentum to help lift the weights. Lift and lower the weights smoothly.

Graham Fitness
Tim Graham
ACE Certified Personal Trainer
Certified Nutrition Specialist
Phone: 803-447-8557
 
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