Health News

REPORTING POINT EXPRESS 02-02

AEROMEDICAL NEWS

“Live healthy...live well”

HEALTH NEWS

by Larry Kline

SWAPA Voice Mailbox 511/email: skyguy737@cox.net

INTERRUPTIONS FOR GREATER MUSCLE GAINS - pausing at different points while you are lowering a weight (called negative interruption) can make you stronger. The pauses keep the muscles under continuous tension longer and increase the load at various points in the range of motion, which means greater gains in size and strength. You can incorporate this technique into nearly any exercise. If you are doing a biceps curl, lower the weight about a third of the way and pause for 3 seconds. Then lower it to about the halfway point and pause again. Finally, lower it all the way and pause for 3 seconds before pulling the weight back up to the starting position. Men’s Health 9/01.

PMS QUIZ:

1. If PMS hits severely, you should hit the gym. True or False?

2. Which of these eases PMS?

a. Magnesium

b. Calcium

c. Vitamin E

d. All of the above

3. PMS worsens with age. True or False?

4. To lessen the urge to gorge with food, stick to three meals a day. True or False? Answers below.

BUILD YOUR HEARING - researchers have found that aerobic exercise can protect and even improve your hearing. Test subjects were divided into four groups, based on their overall cardiovascular and muscular strength. While all subjects had normal hearing, the researchers found that people with the highest cardiovascular and muscular strength also heard the best. The study’s authors believe that cardiovascular training improves circulation, bloodflow, and sensitivity to sound within the ear, and they believe that the effect builds up over time. Men’s Health 3/01.


FLAXSEED AS A TONIC - while many of the claims for flaxseed are unsubstantiated, there seems to be a growing body of evidence that flaxseed has anti-inflammatory properties as well as a great source of heart-healthy omega-3 and omega-6 fatty acids. It has also been proven to improve vascular health by lowering cholesterol and helping with atherosclerosis. Flaxseed comes in oil, capsules and whole and ground seeds. The seed is a very good fiber source and may act as a mild laxative. Flaxseed may be added to fruit smoothies or sprinkled on cereal. Flaxseed acts as a blood thinner, so people taking blood thinners should talk with their doctors before taking it. Too much flaxseed can cause diarrhea. Arizona Republic 1/18/01.

SITTING ON LONG FLIGHTS? - if you change positions often while seated for long periods, it is a sign that your back muscles are tensing - which, over time, can lead to painful lower-back strain. The slumped C shape that you sit in for hours at work forces the muscles to contract, which leads to muscle cramps, tightness, and soreness. To unslump, pretend a string is attached to the middle of your chest, gently pulling your breastbone upward. This small change positions your head correctly on your spine, which minimizes muscular stress in your neck, shoulders, and lower back. Men’s Health 5/01.

GOOD LOWER BACK STRETCH - inflexible hips, glutes, and lower-back muscles not only dampen your workout performance on-field antics, they can also hurt your posture by making it difficult to stand tall. More importantly, tight glutes can result in compromised lumbar-spine function, which may eventually lead to more serious lower-back problems. To keep these three areas loose and limber, perform the following stretch daily, holding the position for 15 to 30 seconds.

-Sit on the floor with your right leg extended straight out in front of you.

-Bend your left leg and place your left foot on the floor, outside your right knee.

-Wrap the upper portion of your right arm around the lower portion of your left thigh, keeping your right elbow near your knee and your left hand behind your back.

-Turn your head and shoulders to the left as you push your left leg over your right.

-Breathe evenly throughout the stretch.

-Repeat on the opposite side. Men’s Fitness 8/01.