Personal Trainer Newsletters

HealthFX  America

Vol. 32 Newsletter May  2005
by Mandy Sosnowski


In this issue:

* Osteoporosis and Strength Training
* Featured HealthMax Pro Exercise - Outer thigh lifts
* Exercise Quick Reminders
* Featured Recipe

***Osteoporosis and Strength Training***

Osteoporosis is a condition in which your bones have a lower density than they should.  The farther
osteoporosis progresses, the more porous or sponge-like the bones are becoming.  Bones that are more
porous are more fragile and easy to break.  A person with osteoporosis in her hip is more likely to break
that hip if she falls or even steps on it the wrong way.  A broken hip is the second leading cause of
admission into nursing homes.

As we age, we will naturally lose bone density.  Women tend to have smaller bones and are,
consequently, affected more substantially by osteoporosis.  Although, women are more likely to suffer
from osteoporosis or osteopenia, a less advanced form of osteoporosis, men are still at risk.  Genetics
also plays a part in whether or not we will suffer from low bone density.  If mom had osteoporosis, you are
more likely to suffer from the condition as well.  While we can’t control how old we are or who are our
parents, there are many factors that affect osteoporosis that we can control.

Make sure that you take in enough calcium.  Calcium is the building block of our bones!  The daily
recommendations are 1000 mg for adults under the age of 50 and 1200 mg for those over 50.  Don’t
smoke!  Smoking leaches calcium out of bones.  Studies have also shown that caffeine may increase
calcium losses.  People who are over 65 should try not to drink more than two cups of brewed coffee, four
cups of brewed tea, or six cans of caffeinated soft drinks per day.

You can also STRENGTH TRAIN!  Muscles get stronger from strength training because they are being
taxed.  They are being asked to do something they don’t normally do.  Therefore, they know they need to
get stronger.  The same thing happens with your bones!  The slight stresses and strains that are being
applied to your bones give the signal to your bones that they need to get stronger.  I have seen people
with diagnosed osteoporosis, which means a bone mineral density test with a T-score of –2.5 or below,
begin strength training and not only stop the progression of their osteoporosis, but increase their bone
density as well.

Strength training works directly on the areas you choose to work.  In other words, if you have low bone
density in your hips, you can do exercises specifically for your hips and positively affect the bones in your
hips.  Choose exercises that are comfortable for you.  If you feel any pain that is not the normal, burning
discomfort you feel while working your muscles, discontinue the exercise.

Have fun and build those bones!

(Source:  Nutrition Action Newsletter, Jan./Feb. 2002)

***Featured HealthMax Pro Exercise***

Outer thigh lifts

The muscles being used in this exercise are the abductors (outer thigh) and gluts (butt).  Since we aren’t
often moving sideways in our normal day-to-day life, it is important to make a concerted effort to work
these muscles so we keep our hips strong.  We want to prevent those fractures!

To get the machine ready for this exercise, remove the bench from the machine and lock the Y bar in the
up position by adjusting the top cylinder to 1and the bottom cylinder to 12.  The machine will not be
providing resistance in this exercise.  It is being provided by gravity and the weight of your leg.  If you
have ankle weights, you may use them for this exercise.

Begin the exercise standing facing the HEALTHMAX PRO pad with your feet on the foot plates and knees
slightly bent; hands should be resting on the Y bar just for balance.  Lift one leg out to the side as high as
possible then return to the starting position and repeat with other leg.  Continue alternating legs until you
feel your muscles getting fatigued.  You can increase the intensity by holding each lift at the top for 10
seconds or more.  Try to keep your toes pointed inward as you lift your leg and try not to let your torso
sway back and forth during the exercise.  You want to make sure your abs stay tight and your hips stay
pointed straight forwards.

***Exercise Quick-Reminders***

It is great to be able to exercise outside in the summer but remember to keep yourself hydrated.  If you
know you are going to be doing outside activity, drink a lot of fluids before hand, preferably water, non-
caffeinated drinks, and juices.  Drink while you are being active.  Don’t wait until you are thirsty because
then it is too late.  Also remember that you may lose your appetite due to the heat but try to eat healthy
fruits and vegetable to replenish you calories and fluids.

Info found at http://www.womentodaymagazine.com/fitnesshealth/exercising_heat.html

***Featured Recipe***

Yakitori (skewered, grilled chicken)
(I recently did a Japanese-themed dinner and this was easy and yummy!)

1-1/2 pounds chicken breast
One bunch green onion

For marinade:
4 tablespoons soy sauce
3 tablespoons sugar
3 teaspoons honey or maple syrup
3 teaspoons sake (Japanese rice wine)
3 teaspoons water

Cut chicken into larger, bite-sized pieces.

Mix marinade ingredients together in a Tupperware-type container.  Put chicken into marinade and
refrigerate for as long as desired.

Cut green onion into 3 inch pieces.

Using small wooden spears alternate pieces of chicken and green onion.  Wrap the end of the spear in
aluminum foil or it may burn off.  Grill or bake at 400 degrees.  This should make about five skewers.

Recipe found at http://www.japan-guide.com/r/e102.html