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September2015 Marlton

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7/17/2019 September2015 Marlton http://slidepdf.com/reader/full/september2015-marlton 1/14 1 Volume 16  Issue  9 September 2015 Editor Jim Rab
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Volume 16  Issue 9  September 2015 Editor Jim Rab

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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!

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Is Microsoft Office

 Necessary?  

Don’t Pay for Free Stuff

http://hackerspace.kinja.com/is-

microsoft-office-necessary-1723656012

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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.

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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.

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