21 rewards of exercise…

By Steve McKinney

Today I offer an excellent list of 21 rewards of exercise…

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

This article comes courtesy of my friend Steve McKinney of Fitness and More.

PAU for NOW

TAKU

It’s Everywhere: SUGAR follow up

A few weeks ago I posted an article about SUGAR. I have been telling people for years that “BIG SUGAR” is a lot like “BIG TOBACCO”. The SUGAR pushers have been actively involved in a disinformation campaign for years. If my last sugar article didn’t convince you,  check out this recent article in the New York Times:

Product Spotlight: Total Fitness in Thirty Minutes a Week

Anyone who is a regular visitor to my blog knows that I am always on a quest to find the most efficient and effective ways to attain and maintain fitness. For many years I have been an advocate of brief, intense strength training, as well as a strong proponent for the merits of interval training, and other methods of less protracted “CARDIO” exercise.

With this in mind I highly recommend you seek out the book: Total Fitness in Thirty Minutes a Week by Laurence Englemohr Morehouse, and Leonard Gross. Dr. Lawrence Morehouse founded UCLA´s performance laboratory and wrote sections on exercise and physical conditioning for the Encyclopedia Britannica. He designed NASA’s fitness program for the astronauts. Most notably, he discovered that a combination of exercises-one for short periods of time daily-can provide all the muscle developing, stretching, aerobic stimulation and cardiovascular conditioning most people need. 

 

Dr. Morehouse’s findings revealed that we need very little exercise each day-if it´s the right kind of exercise. Morehouse, advocates vigorous exercise as monitored by your pulse rate, for its beneficial effect on the cardiovascular system. Among some of his unconventional ideas, Dr. Morehouse, suggests that 10 minutes of vigorous exercise, three times a week, is all that is needed for complete cardiovascular conditioning.

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Total Fitness in Thirty Minutes a Week Exposes myths about physical fitness, intense exercise and strict diet plans and proposes a targeted approach to conditioning based on individual lifestyles and the regulating of metabolic systems.

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PAU for NOW

TAKU

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TAKU’s NOTE: Although this book was originally published 1976, it is well worth finding a copy and giving it a thorough read through.

VIDEO: STRENGTH TRAINING IN SPACE

A.R.E.D.

*All pictures of Astronauts performing strength, and conditioning training aboard the ISS.

 

Ten Commandments of Training

1. Have a Plan

It is important to have a list of goals and the steps to reach the goals. Doing this is the key to self confidence and motivation. Keeping a log of how you do in following your plan helps to see what does and does not work for you. This will help you to create better plans in the future. The best logs include not only information about strength and cardio training but nutrition, sleep and motivation as well.

 

2. Train in cycles

Plan a 6 – 12 month training cycle. It is difficult to maintain top shape or train at maximum levels all year around. We all need periods of physical and psychological recovery. Build an adequate base of endurance and strength before adding work. Peaking for sports performance means increasing workout intensity as well as sharpening technique. This type of training is only used for short periods of time, (4 to 12 weeks), to prepare for competition. After a period of competing there should be a period of reduced training, rest and recovery leading into another cycle of base and strength building which should see you improving on your previous personal bests.

3. Use the Hard/Easy system

For training effect to take place, a period of overload needs to be followed by a period of rest, during which the actual adaptation to the stress takes place. Exercise physiology research has shown that the hard/easy cycle for training needs to be 48 hours or more. It has also demonstrated that alternating hard and easy workouts is more effective training than doing the same workout each day. Thus alternating hard and easy days is appropriate training for all fitness participants and can maximize results while minimizing burnout. The most common beginner mistake is to do the same intensity and the same duration every day.

4. Train specifically

Ask yourself, does this training make sense for the activity I’m planning to do? If not, do something that makes sense. Adaptation needs to be specific to attain your goals. You must train duration specific energy transport systems and you must train volume and intensity specific neuro-muscular responses. This means if you are a boxer, don’t train like a marathon runner. And if you are a marathon runner, don’t train like a power lifter.

5. Don’t train any more than you have to

Efficient trainers are healthy trainers. There are no bonus points for doing a longer workout than you’d planned. Most injuries seem to occur when people feel good and over do it. Remember that how you feel is a poor physiological measure of how you are. Err on the side of conservatism. If you feel bad, do less. If you feel good, stick to your plan. Don’t do more. Always emphasize quality over quantity.

6. When doing cardio, Focus more on speed and intensity over distance and time

The risk of injury from over-training must always be factored against the gains made. By focusing your “aerobic” training on speed and intensity over distance you will receive the maximum physiological improvements possible in the minimum time. You train all the energy transport systems you need for aerobic endurance by alternating bouts of more intense speed-work with active recovery periods, during any cardio activity. By combining intervals alternating slow periods and short fast periods you avoid the risks (not to mention the boredom) associated with the high stresses of long drawn out cardio training sessions.

7. Add variety

Varying a number of aspects of your training avoids injury and keeps you mentally interested. For strength training try experimenting with different modalities such as resistance bands, sand bags, medicine balls etc. For cardio training as well as trying different equipment you can vary pace, distance, courses, terrain etc. For an intense and challenging twist try cross training by combining alternative cardio and strength activities into brief, intense and challenging circuits. This type of training can directly increase your overall fitness and resistance to injury and burnout allowing you to train consistently for long periods.

8. Make your training enjoyable

If you are not enjoying the training, you will not be able to maintain your commitment. Variety, mentioned above, will help. Also consider things like a once a week fitness “adventure” where you try something you have never tried before. Take a class you have been curious about or explore a martial art. Join a sports team an outdoors training group or a run for fun group.

9. Hire a Coach or Personal Trainer

At least educate yourself on training techniques and your body’s responses so that you can coach yourself. If you cannot follow the rules and need more help, hire a Trainer or Coach. A Trainer / Coach should help you set up and follow a program based on your ability and your goals. A Couch / Trainer’s primary goal should be to keep you healthy and motivated.

10. When in doubt, rest

This is the golden rule of training. Do unto your body as you would have it do unto you. Listen to your body. If it is saying, “I’ve got a problem, what now?” The usual answer should be to take a day off, either your head or your anatomy need it.

PAU for NOW

TAKU

 

STROKE: Are you prepared?

A stroke happens about every 40 seconds. Each year, about 795,000 Americans have a stroke. Do you know the warning signs?

If you do have stroke warning signs, this means your brain isn’t getting the blood it needs. Damage may be temporary or permanent. For example, you might lose the ability to speak, but recover it with time. You might have partial or complete weakness, for example, in the use of an arm or leg.

The important thing is what you do if stroke symptoms happen. The sooner the treatment, the less chance of serious damage to the brain. And this means less chance of permanent disability.

Stroke Warning Signs

Sometimes symptoms of stroke develop gradually. But if you are having a stroke, you are more likely to have one or more sudden warning signs like these:

Types of Strokes

Stroke symptoms may differ, depending upon the type of stroke, where it occurs in the brain, and how severe it is. A less severe stroke may be more difficult to recognize.

An ischemic stroke happens when a vessel supplying blood to the brain becomes blocked. It can happen for a variety of reasons. For example, fatty deposits in arteries (atherosclerosis) can cause blood clots to form. Sometimes a blood clot forms in the heart from an irregular heartbeat called atrial fibrillation. It then travels to a place where it blocks an artery supplying the brain.

A hemorrhagic stroke happens when a weakened blood vessel ruptures and bleeds into the brain. This can also happen for a variety of reasons.

A transient ischemic attack (TIA) is a “mini stroke” from a temporary blockage. Although a TIA doesn’t cause permanent brain damage, it may cause stroke warning signs, which may last minutes or even hours. Think of this as a warning sign you shouldn’t ignore.

What to Do if You Have Symptoms of Stroke

Remember that a stroke is a medical emergency. Sometimes it is even called a brain attack.

Don’t ignore stroke warning signs – even if you have just one warning sign or if symptoms are mild or go away.

Don’t wait! Every minute counts. Call 911 or emergency medical services (EMS) if you have one or more symptoms for more than a few minutes. An ambulance can get you to a hospital without delay. Check the time when symptoms begin. This is important information to share when you arrive at the hospital.

What if you’re with someone else who might be having stroke symptoms but you’re not sure?

Take charge and call 911. Some people may deny that there is a serious problem. They don’t want others to make a fuss. Or they might ask, “What’s the big rush?” It may help to remember this: What’s the worst thing that can happen if this isn’t a stroke? An unnecessary trip to the hospital. But what’s the worst thing that can happen if you ignore the problem and it turns out to be a stroke? The result could be much worse.

TAKU’s NOTE: The above material was gathered from various sources around the web. I am sharing it here for information purposes. I have been away from my blog because someone near and dear to me recently suffered a stroke. This has been a life altering event for me and my family and I would not wish this on anyone. I’ve learned a few things during this process.

1. Be sure your life is in order. In other words G.-Y.-S.-T.

2. If you or someone you know has already had a stroke, be sure and explore your available resources.

If you think someone may be having a stroke remember this acronym: F-A-S-T

Resistance Training is Medicine:

By Wayne L. Westcott, PhD

Introduction       

Not long ago, the muscle-building activity known as weight training generally was considered to be the domain of exceptionally strong men who competed in sports such as powerlifting, Olympic lifting, bodybuilding, and football. It was obvious that these athletes required high levels of strength and muscularity to excel in their chosen sport and that their mesomorphic physiques responded favorably to heavy resistance training with barbells and dumbbells. Average individuals saw no reason to engage in weight training, and participants in other sports typically felt that lifting weights actually would hinder their athletic performance.

As American lifestyle became more sedentary and heart disease became the leading cause of death, regular exercise was promoted for attaining physical fitness, desirable body weight, and cardiorespiratory health. However, the overwhelming emphasis was on aerobic activity with little encouragement for resistance training. More recently, attention has been given to age-related muscle loss and associated physiological problems such as bone loss, metabolic decline, fat gain, diabetes, metabolic syndrome, and all-cause mortality. Given the serious problem of sarcopenia in an increasingly sedentary and aging population, and the accumulating evidence that resistance exercise promotes muscle gains in men and women of all ages, it is understandable that leading researchers have advocated a public health mandate for sensible resistance training.

The series of events that seem to be associated with a large number of illnesses, injuries, and infirmities are 1) muscle loss, 2) leading to metabolic rate reduction, 3) followed by fat gain that places almost 80% of men and 70% of women 60 years of age and older in the undesirable categories of overweight or obese. These percentages are based on body mass index calculations that do not account for age-related sarcopenia. It is therefore likely that an even higher percentage of the older adult population has excess body fat (above 22% for males and above 32% for females).

Muscle mass declines between 3% and 8% each decade after age 30, averaging approximately 0.2 kg of lean weight loss per year. Muscle loss increases to 5% to 10%each decade after age 50, averaging approximately 0.4 kg per year after the fifth decade of life. Skeletal muscle, which represents up to 40% of total body weight, influences a variety of metabolic risk factors, including obesity, dyslipidemia, type 2 diabetes, and cardiovascular disease. Muscle tissue is the primary site for glucose and triglyceride disposal, so muscle loss specifically increases the Muscle protein breakdown and synthesis largely are responsible for energy expenditure in resting muscle, which is approximately 11 to 12 calIdj1Ikgj1 of untrained muscle tissue. Consequently, muscle loss is the greatest contributor to the age-related decline in resting metabolic rate, which averages 2% to 3% per decade in adults. Because resting metabolism accounts for about 65%to 70% of daily calorie use among sedentary men and women, reduction of muscle mass and resting metabolic rate may be accompanied by increased fat weight.

Reversing Muscle Loss

Numerous studies have demonstrated that relatively brief sessions (e.g., 12 to 20 total exercise sets) of regular resistance training (two or three nonconsecutive days per week) can increase muscle mass in adults of all ages through the 10th decade of life. Many of these studies showed lean weight gains of about 1.4 kg following approximately 3 months of resistance training. A representative large-scale study with more than 1,600 participants between the ages of 21 and 80 years revealed a mean lean weight increase of 1.4 kg after 10 weeks of resistance training incorporating 12 total exercise sets per session. Training frequencies of 2 and 3 day / week produced similar lean weight gains, and there were no significant differences in muscle development among any of the age groups.

Recharging Resting Metabolism

Resistance training stimulates increased muscle protein turnover and actually has a dual impact on resting metabolic rate. First, as a chronic response, resistance training results in greater muscle mass that necessitates more energy at rest for ongoing tissue maintenance. A 1.0-kg increase in trained muscle tissue may raise resting metabolic rate by about 20 cal / day. Second, as an acute response, resistance training causes tissue microtrauma that requires relatively large amounts of energy for muscle remodeling processes that may persist for 72 h after the training session. Research has shown significant increases in resting metabolic rate (approximately 7%) after several weeks of resistance training. However, more recent studies have revealed a similar elevation in resting energy expenditure (5% to 9%) for 3 d following a single session of resistance training. Participants who performed a high volume resistance workout (8 exercises x 8 sets each) averaged an 8% (trained subjects) to 9% (untrained subjects) increase in resting energy expenditure for 3 d after the exercise session. Beginning participants who performed either a moderate-volume resistance workout (10 exercises x 3 sets each) or a low-volume resistance workout (10 exercises x 1 set each) averaged a 5% increase in resting energy expenditure for 3 d after their respective exercise sessions.

Based on the findings from these studies, regular resistance training may increase energy expenditure at rest by 100 cal / day or more. Reducing Body Fat Excessive body fat is associated with risk factors such as elevated plasma cholesterol, plasma glucose, and resting blood pressure, which contribute to the development of type 2 diabetes and cardiovascular disease.

In their review article, Strasser and Schobersberger concluded that resistance training is recommended in the management of obesity and metabolic disorders. With respect to overall body fat, several resistance training studies that showed approximately 1.4 kg of lean weight gain also reported approximately 1.8 kg of fat weight loss. With respect to abdominal adipose tissue, research has revealed significant reductions in intra-abdominal fat resulting from resistance training in older women  and older men as well as only one-third as much visceral fat gain in premenopausal women over a 2-year study period (7% resistance trained vs 21% untrained). Hurley et al. have identified increased resting metabolic rate, improved insulin sensitivity, and enhanced sympathetic activity as possible means by which resistance training may decrease intra-abdominal fat stores. Increased resting metabolic rate would seem to be a major factor in fat loss. A 20-min circuit resistance training program may require approximately 200 cal for every performance and may use 25% as many additional calories (50 cal) for recovery processes during the first hour following the workout . Furthermore, over the next 72 h, resting energy expenditure may remain elevated by 100 cal /day for muscle remodeling processes. Assuming two 20-min circuit resistance training sessions a week, the associated energy utilization would approximate 5000 cal /month (eight workouts / 250 cal + 30 days 100 cal).

Facilitating Physical Function

Aging is accompanied by a gradual reduction in physical function that negatively affects the ability to perform activities of daily living. Research has revealed that resistance training can reverse some of the debilitating effects associated with inactive aging, even in elderly individuals. In one study, nursing home residents (mean age = 89 years) performed one set of six resistance machine exercises, twice a week, for 14 wk. At the end of the training period, the participants increased their overall strength by 60%, added 1.7 kg of lean weight, and improved their functional independence measure by 14%. Other studies support resistance training by older adults for enhancing movement control, functional abilities, physical performance, and walking speed.

Resisting Type 2 Diabetes

As the obesity problem increases so does the prevalence of type 2 diabetes. It is predicted that by the middle of this century, one of three adults will have diabetes . In their review article on aging, resistance training, and diabetes prevention, Flack et al. concluded that resistance training may be an effective intervention approach for middle-aged and older adults to counteract age-associated declines in insulin sensitivity and to prevent the onset of type 2 diabetes. This position is supported by numerous research studies, including those demonstrating improvements in insulin resistance and glycemic control. As presented in the previous section, resistance training also has been shown to reduce abdominal fat, which may be particularly important for diabetes prevention. This is because insulin resistance seems to be associated with abdominal fat accumulation in aging adults. Based on their literature review, Flack et al. suggested that resistance training programs incorporating higher-volume and higher intensity protocols may be more effective for improving insulin resistance and glucose tolerance compared with lower-volume and lower-intensity exercise protocols. This recommendation is consistent with the resistance training guidelines of the American Diabetes Association to exercise all major muscle groups, 3 days / week, progressing to three sets of 8 to 10 repetitions at high intensity.

A meta-analysis by Strasser et al. revealed that resistance training reduced visceral adipose tissue and decreased glycosylated hemoglobin (HbA1c) in people with abnormal glucose metabolism. The review authors concluded that resistance training should be recommended for the prevention and management of type 2 diabetes and metabolic disorders. According to Phillips and Winett, resistance training is associated with improved glucose and insulin homeostasis because of increases in muscle cross-sectional area and lean body mass, as well as qualitative improvements in muscle metabolic properties, including increases in the density of glucose transporter type 4, glycogen synthase content / activity, and insulin-mediated glucose clearance. There also is evidence that resistance training may be preferable to aerobic exercise for improving insulin sensitivity and for lowering HbA1c.

Improving Cardiovascular Health

A 2011 literature review by Strasser and Schobersberger concluded that, ‘‘resistance training is at least as effective as aerobic endurance training in reducing some major cardiovascular disease risk factors’’. The reported findings related to cardiovascular benefits of resistance training included improved body composition, mobilization of visceral and subcutaneous abdominal fat, reduced resting blood pressure, improved lipoprotein-lipid profiles, and enhanced glycemic control. This section addresses the effects of resistance training on three key physiological factors associated with cardiovascular health, namely, resting blood pressure, blood lipid profiles, and vascular condition.

Resting Blood Pressure

Approximately one-third of American adults have hypertension, which is a major factor in cardiovascular disease. Several studies have demonstrated reduced resting systolic and / or diastolic blood pressure following two or more months of standard resistance training or circuit style resistance training. One study reported resting blood pressure changes in more than 1,600 participants (ages 21 to 80 years) who performed 20 min of resistance training and 20 min of aerobic activity 2 or 3 dIwkj1 for a period of 10 weeks. Subjects who trained twice a week significantly reduced resting systolic and diastolic blood pressure readings by 3.2 and 1.4 mm Hg, respectively. Those who trained 3 days /week, significantly reduced resting systolic and diastolic blood pressure readings by 4.6 and 2.2 mm Hg, respectively. A study by Kelemen and Effron also demonstrated significant blood pressure reductions from combined resistance training and endurance exercise.

A meta-analysis of randomized controlled trials by Kelley and Kelley concluded that resistance training is effective for reducing resting blood pressure. A more recent meta-analysis of randomized controlled trials found that blood pressure reductions associated with resistance training averaged 6.0 mm Hg systolic and 4.7 mm Hg diastolic and were comparable with those associated aerobic activity.

Blood Lipid Profiles

According to a recent report of the American Heart Association, approximately 45% of Americans have undesirable blood lipid profiles that increase their risk for cardiovascular disease. Several studies have shown beneficial effects on lipoprotein-lipid profiles resulting from resistance training, whereas other studies have not demonstrated significant changes in blood lipid levels. Some investigators have found that resistance training and aerobic activity produce similar effects on blood lipid profiles. A review by Kelley and Kelley reported modest improvements in blood lipid profiles resulting from resistance training, with the exception of high-density lipoprotein (HDL) cholesterol, which did not change significantly. According to the American College of Sports Medicine position stand on Exercise and Physical Activity for Older Adults (3), there is evidence to suggest that resistance training may increase HDL cholesterol by 8% to 21%, decrease low-density lipoprotein (LDL) cholesterol by 13% to 23%, and reduce triglycerides by 11% to 18%. In a study with elderly women (70 to 87 years of age), resistance training significantly improved triglyceride, LDL cholesterol, and HDL cholesterol profiles. A 2009 review by Tambalis et al. revealed resistance training to be an effective means for reducing LDL cholesterol, but there is evidence that combined resistance training and aerobic activity improves blood lipid profiles better than either exercise performed independently. After a careful review of the research literature and their own studies, Hurley et al. suggested that lipoprotein-lipid responses to resistance training likely are to be genotype dependent, indicating that genetic factors may determine the degree to which resistance training influences blood lipid profiles

Vascular Condition

Vascular condition refers to the ability of arteries to accommodate blood flow, which directly affects blood pressure. Research studies are inconsistent regarding the effects of resistance training on vascular condition. Some studies indicate that resistance training reduces arterial compliance, some studies show no effect of resistance training on arterial compliance, while other research reveals enhanced vascular conductance and condition with resistance training.

As Phillips and Winett concluded in their literature review, further study is necessary to determine the relevant role of resistance training in vascular adaptations. Based on the research reviewed, there is sufficient evidence to suggest that resistance training may enhance cardiovascular health, as well as reduce the risk of predisposing metabolic syndrome. Although resistance training alone seems to provide cardiovascular benefits, a combination of resistance training and aerobic activity generally is recommended for healthy adults and for older adults. Resistance training also has been shown to produce positive effects in post coronary patients. Numerous studies indicate that resistance training is a safe and productive means for maintaining desirable body weight, increasing muscular strength, improving physical performance, and enhancing both self-concept and self-efficacy in cardiac patients.

Increasing Bone Mineral Density

According to the National Osteoporosis Foundation, approximately 10 million American adults (8 million women) have osteoporosis, and almost 35 million others have insufficient bone mass or osteopenia. The U.S. Department of Health and Human Services estimates that 30% of women and 15% of men will experience bone fractures due to osteoporosis. Research reveals that muscle loss (sarcopenia) is associated with bone loss (osteopenia). Adults who do not perform resistance training may experience 1% to 3% reduction in bone mineral density (BMD) every year of life. Logically, exercise interventions that promote muscle gain also may be expected to increase BMD, and the majority of studies support this relationship. Several longitudinal studies have shown significant increases in BMD after 4 to 24 months of resistance training.

A meta-analysis by Wolfe et al. indicated that exercise programs prevented or reversed approximately 1% bone loss per year (femoral neck and lumbar spine) in adult and older adult women. A more recent review by Going and Laudermilk revealed that resistance training increased BMD between 1% and 3% (femoral neck and lumbar spine) in premenopausal and postmenopausal women. Conversely, other longitudinal studies have failed to show significant increases in BMD following 4 to 32 months of resistance training. Cussler et al. have identified several possible reasons for the inconsistent study results, including small sample sizes, short intervention periods, low completion rates, lack of randomized exercise assignments, and different resistance training intensities. Other variables that may influence BMD research results are growth hormone administration in men, hormone replacement therapy in women, dietary protein intake, and calcium and vitamin D supplementation.

A 2-year study by Kerr et al. indicated that resistance training resulted in a 3.2% improvement in BMD compared with the control group. However, studies show that termination of the resistance training program leads to reversal of BMD gains. Although much of the research on resistance training and bone density has been conducted with older women, there is evidence that young men may increase BMD by 2.7% to 7.7% through resistance training. The range of BMD change is related to different responses in different bones because the musculoskeletal effects of resistance training relatively are site specific. The majority of studies in this area support the conclusion in Layne and Nelson’s review that resistance training appears to be associated positively with high BMD in both younger and older adults and may have a more potent effect on bone density than other types of physical activity such as aerobic and weight bearing exercise.

Enhancing Mental Health

According to a comprehensive research review by O’Connor et al., the mental health benefits of resistance training for adults include reduction of symptoms in people with fatigue, anxiety, and depression; pain alleviation in people with osteoarthritis, fibromyalgia, and low-back issues; improvements in cognitive abilities in older adults; and improvements in self-esteem. While there is considerable evidence that appropriate resistance training reduces low back pain, arthritic discomfort, and pain associated with fibromyalgia, this section will address the effects of resistance training on cognition and psychological measures. Concerning cognition, much of the research has been conducted with older adults, and most of the studies have featured endurance exercise alone or combined aerobic activity and resistance training. However, studies using only resistance training interventions have shown significant improvement in cognitive abilities.

In a meta-analysis by Colcombe and Kramer, aerobic activity plus resistance training produced significantly greater cognitive improvement in inactive older adults than aerobic activity alone. According to O’Connor et al., self-esteem, as a global concept of one’s perception of himself or herself, relatively is stable over time and less likely to be affected by physical training than other psychological measures. Nonetheless, positive changes in self-esteem as a result of resistance training have been reported in older adults, younger adults, women, cancer patients, and participants of cardiac rehabilitation. With respect to other psychological measures, studies by Annesi et al. have shown 10 week of combined resistance training and aerobic activity to improve significantly physical self-concept, total mood disturbance, depression, fatigue, positive engagement, revitalization, tranquility, and tension in adults and older adults. Depression is a serious mental health issue that may be associated with decreased functionality, especially in older adults.

In their comprehensive review, O’Connor et al. noted that at least four studies have examined the effects of resistance training on depression levels in clinically depressed individuals, and at least 18 studies have examined the effects of resistance training on depression symptoms in healthy adults or adults with medical problems. Although these trials produced mixed results, the review authors concluded that there was sufficient evidence to support resistance training as an effective intervention for reducing depression symptoms in adults with depression .

Singh et al have researched the effects of resistance training on depression in elderly individuals. In a classic study, they found that more than 80% of the depressed elders who performed three weekly sessions of resistance training were no longer clinically depressed after just 10 weeks of exercise. Based on these studies, it would appear that resistance training is associated with reduced depression levels in older adults.

Reversing Aging Factors

Finally, some interesting research has been conducted on resistance training effects on muscle mitochondrial content and function. There is evidence that circuit (short rest) resistance training can increase both the mitochondrial content and the oxidative capacity of muscle tissue. Another study, using standard resistance training, showed a reversal in mitochondrial deterioration that typically occurs with aging. After 6 months of resistance training, the older adult participants (mean age of 68 years) experienced gene expression reversal that resulted in mitochondrial characteristics similar to those in moderately active young adults (mean age of 24 years). The favorable changes observed in 179 genes associated with age and exercise led the researchers to conclude that resistance training can reverse aging factors in skeletal muscle.

Evidence Based Exercise recommendations for resistance training.

Training exercises:
Perform 8 to 10 multi-joint exercise that address the major muscle groups (chest, shoulders, back, abdomen, arms, hips, legs).

Training frequency:
Train each major muscle group two or three non-consecutive days per week.

Training sets:
Perform two to four sets of resistance training for each major muscle group.

Training resistance and repetitions:

Use a resistance that can be performed for 8 to 12 repetitions (or 60-90 seconds of TUT).

Training technique:

Perform each repetition in a controlled manner through a full range of motion. Exhale during lifting actions and inhale during lowering actions.

TAKU’s NOTE: Thanks to my friend and mentor Wayne L. Westcott, PhD for this week’s article. The full article is titled: “Resistance Training is Medicine: Effects of Strength Training on Health”. References and footnotes were removed for brevity.

Twelve Reasons Every Adult Should Do Strength Exercise

During the past few years more and more studies have shown that sensible strength training produces many health and fitness benefits. Key researchers, such as Dr. William Evans and Dr. Ben Hurley, have provided a wealth of data on the positive physiological responses to basic programs of strength exercise. Based on presently available research, consider the following 12 reasons why every adult should perform regular strength exercise.

Benefit One: Avoid Muscle Loss
Adults who do not strength train lose between 5-7 pounds of muscle every decade (Forbes 1976, Evans and Rosenberg 1992). Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our mid-life years.

Benefit Two: Avoid Metabolic Rate Reduction
Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Information from Keyes et al. (1973) and Evans and Rosenberg (1992) indicates that the average adult experiences a 2-5 percent reduction in metabolic rate every decade of life. Because regular strength exercise prevents muscle loss it also prevents the accompanying decrease in resting metabolic rate.

Benefit Three: Increase Muscle Mass
Because most adults do not perform strength exercise, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research (Westcott 1995) shows that a standard strength training program can increase muscle mass by about 3 pounds over an Week training period. This is the typical training response for men and women who do 25 minutes of strength exercise, 3 days per week, and represents an excellent return on a time-efflcient investment.

Benefit Four: Increased Metabolic Rate
Research reveals that adding 3 pounds of muscle increases our resting metabolic rate by 7 percent, and our daily calorie requirements by 15 percent (Campbell et al. 1994). At rest, a pound of muscle requires about 35 calories per day for tissue maintenance, and during exercise muscle energy utilization increases dramatically. Adults who replace muscle through sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat accumulation.

Benefit Five: Reduce Body Fat
Campbell and his co-workers (1994) found that strength exercise produced 4 pounds of fat loss after 3 months of training, even though the subjects were eating 15 percent more calories per day. That is, a basic strength training program resulted in 3 pounds more lean weight, 4 pounds less fat weight, and 370 more calories per day food intake.

Benefit Six: Increase Bone Mineral Density
The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle myoproteins also increases bone osteoproteins and mineral content. Menkes (1993) has demonstrated significant increases in the bone mineral density of the upper femur after 4 months of strength exercise.

Benefit Seven: Improve Glucose Metabolism
Hurley (1994) has reported a 23 percent increase in glucose uptake after 4 months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.

Benefit Eight: Increase speed of Gastrointestinal Transit Time
A study by Koffler (1992) showed a 56 percent increase in gastrointestinal transit time after 3 months of strength training. This is a significant finding due to the fact that delayed gastrointestinal transit time is related to a higher risk of colon cancer.

Benefit Nine: Reduce Resting Blood Pressure
Strength training alone has been shown to significantly reduce resting blood pressure (Harris and Holly 1987). Another study (Westcott 1995) has revealed that strength plus aerobic exercise is also effective for improving blood pressure readings. After 2 months of combined exercise, the program participants dropped their systolic blood pressure by 5 mm Hg and their diastolic blood pressure by 3 mm Hg.

Benefit Ten: Improved Blood Lipid Levels
Although the effects of strength training on blood lipid levels needs further research, at least 2 studies (Stone et al. 1982, Hurley et al. 1988) have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise (Hurley 1994).

Benefit Eleven: Reduce Low Back Pain
Several years of research on strength training and back pain conducted at the University of Florida Medical School has shown that strong low-back muscles are less likely to be injured low-back muscles. A recent study by Risch (1993) found that low-back patients had significantly less back pain after 10 weeks of specific (full-range) strength exercise for the lumbar spine muscles. Because 80 percent of all Americans experience low back problems, it is advisable for all adults to properly strengthen their low back muscles.

Benefit Twelve: Reduce Arthritic Pain
According to a recent edition of the Tufts University Diet and Nutrition Letter (1994), sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritis pain need strength exercise to develop stronger muscles, bones, and connective tissue.

Summary
There are 12 physiological reasons to perform regular strength exercise. On a more basic level, it is important to understand that proper strength training may help us to look better, feel better, and function better. Remember that our skeletal muscles serve as the engine, chassis, and shock absorbers of our bodies. Consequently, strength training is an effective means for increasing our physical capacity, improving our athletic performance, reducing our injury risk, enhancing our personal appearance, and improving our selfconfidence. Everyone can benefit from a sensible program of strength exercise.

 
TAKU’s NOTE: Thanks to Dr Wayne L. Westcott, Ph.D., for compiling this weeks research information, and for his continued work in strength and Fitness Research.

 

THE IMPORTANCE OF STRENGTH TRAINING DURING MENOPAUSE

By TAKU

At Hybrid fitness we recommend brief, intense, infrequent strength training workouts as the foundation of a total fitness program. This style of training is safe efficient and effective for everyone.

Often women will avoid strength training with weights for fear of bulking up or sometimes because they just don’t realize the benefits to be gained. With this in mind I offer the following information with regards to the many benfits of strength training before and during menopause:

Reverse Genetic Markers of Aging –It’s a generally established medical fact that the benefits of brief effective strength training are a practical fountain of youth. Strength training delivers the health benefits that no other form of exercise will.

 

Reduce Risk of Osteoporosis – As we age our bones naturally get more porous and less dense. That makes them more brittle and prone to breaking. Brief effective strength training reverses this process and adds density to bones.

Improves Cholesterol Profile – Brief effective strength training exercise lowers LDL (bad) cholesterol and increases HDL (good) cholesterol. These are two key markers of heart disease that are improved by Brief effective strength training exercise.

Positively Impact Hormone Profiles – Brief effective strength training causes your body to produce more of its own, natural growth hormone. Increased HGH is known to boost libido, improve your sleep, improve memory and decrease the wrinkles in your skin!

 

Boost Metabolism and Increase Fat Loss – Adding muscle to your body increases your Basal Metabolic Rate which means you will naturally burn more calories and lose fat 24 hours a day. Adding just 5 pounds of new muscle will burn off 20 to 30 pounds of fat annually.

 

More Energy – Having more muscle means that every activity throughout the day is less taxing. That means having extra energy left over to enjoy life more.

Look Better – Strength training changes the composition of your body in two very positive ways. It increases lean body mass and decreases fat. In short, strength training makes you look younger and more fit.

Positive effects on depression – Regular strength training exercise improves cognitive function, enhances mood and promotes daytime alertness and restful sleep. Brief effective strength training will increase endorphin levels which are the bodies’ natural pain relievers.

A high intensity, no momentum workout program is the safest and most effective means to achieve muscle strength and endurance, reduced body fat, higher metabolism, increased bone mineral density, and improved cardiovascular fitness.

Now imagine getting all those benefits by performing perhaps one or two brief, effective strength training workouts a week. The point is that greater strength equals greater health. Now is the time for you to become your best. So what are you waiting for, get started on your strength training program today.

PAU for NOW

TAKU

Low Carb Dieting (the truth): Part 2

Jamie Hale

The body derives it’s energy from four key fuels:

1) glucose

2) proteins

3) free fatty acids

4) ketones

The primary determinant of the fuel utilized is the availability of carbohydrate.The body has three storage units that can be utilized during times of calorie deprivation:

1) Carbohydrate, which is stored in liver and the muscles

2) Protein, which can be converted to glucose in the liver

3) Fat, which is stored primarily in adipose tissue.

Under specific conditions a fourth fuel comes into play -ketones which are derived from the incomplete breakdown of free fatty acids. Under normal dietary conditions ketones play a minimal role in energy prodcition. During times of Low carb dieting or starvation diets ketones impact energy production significantly.

When looking at storage of bodily fuels triglyceride is the most abundant. Carrbohydrate stiores are minimal compared to protein and fat. Although stored protein could possibly fuel the body longer than stored carbohydrates too much reliance and protein for energy could result in death. The average person has enough body fat to live for months without food. There are numerous documented cases where morbidly obese patients were fasted for up to one year.

In gereral the body utilizes the fuel that is most abundant in the bloodstream. As an example when glucose elevates in the bloodstream the body will utilize mostly glucose. When glucose levels begin to lower the body uses less glucose. When decreasing carbohydrate availability the body begins a metabolic shift resulting in a higher dpendence on fat for energy.

Many trainees like to point to the fact that a high carb diet is protein sparing. Keep in mind while a high carb diet is protein sparing it is also fat sparing. High levels of carbohydrates decrease the use of fat for fuel.

In the initial days of fasting prtein is converted to glucose. This is where some people formed the idea that low carb diets were muscle wasting. With an adequate amount of protein intake these muscle wasting effects can be minimized in the early stages of the diet. As the body becomes ketogenic protein is spared.

Most tissues of the body can use FFA for fuel. Although, there are tissues that cannot utilize FFA for fuel including brain, red blood cells, renal medulla, bone marrow and type 2 muscle fibers. One of the biggest mis-conceptions about human physiology is the belief that the brain can only run on glucose. Under normal dietary conditions the brain primarily functions by using glucose, but under conditions of ketosis the brain can run efficiently by using ketone bodies. Arguably the most important tissue in terms of ketone body usage is the brain which can derive up to 75% of it’s energy requirements from ketone bodies once adaptation occurs. Other research indicates that ketone bodies are the preferred fuel of many tissues. One exception is the liver which does not use ketones for fuel, but relies on FFA.

There are several factors which influence the fuel used by the body.

Factors influence fuel utilization

1. Amount of each nutrient being consumed

2. Level of hormones such as insulin and glucagon

3. Bodily stores of each nutrient

4. Levels of regulatory enzymes for glucose and fat breakdown

Amount of nutrient being consumed

There are four substances that we dervie calories from. These include:

1) carbohydrate

2) protein

3) fats

4) alcohol

Generally speaking, the body utilizes glucose in direct proportion to the amount of carbohydrate being consumed. If carb intake increases the bodies utilization increases and vice-versa.

When protein intake increases protein oxidation will also increase to a degree. If protein intake drops the body will use less protein for fuel. The body attempts to maintain body protein at constant levels.

The amount of dietary fat being consumed does not significantly increase the amount of fat used for fuel by the body. Fat burning is determined indirectly by alcohol and carbohydrate consumption. The consumption of alcohol will almost completely inhibit the bodies ability to burn fat for fuel. The greatest rates of fat oxidation will occur when carbohydrates and alcohol are limited. Levels of muscle glycogen also regulate how much fat is used by the muscle.

HORMONES

Insulin’s primary role is to keep blood glucose in a range of 80-120 mg/dl. When blood glucose raises above 120 the pancreas releases insulin to lower blood glucose. The greatest increase of blood glucose come after the consumption of carbohydrate (different types have differing effects). Protein causes a smaller increase in insulin output because some individual amino acids can be converted to glucose. FFAs and ketones can also stimulate an insulin response, but the response is a great deal less than that which comes from the consumption of protein or carbs.

As blood glucose drops insulin levels decrease as well. With the decrease in insulin the body begins to break down stored fuels. Fat cells are broken down into glycerol and FFAs and released into the bloodstream. Proteins are broken down into individual amino acids and glycogen stored in the liver is broken down into glucose and released into the bloodstream.

Glucagon is a hormone released from the pancreas that acts to control blood glucose as well. Glucagon acts to raise blood glucose when it drops below normal. Glucagon’s main action is in the liver as it breaks down liver glycogen and releases it into the blood stream. Glucagon also plays an important role in ketone body formation in the liver. Glucagon released is stimulated by exercise, decreasing blood glucose and insulin and protein consumption. Elevated levels of insulin inhibut the pancreas from releasing glucagon

From the information provided above it is apparent that insulin and glucagon play antagonist roles to one another. Insulin is primarly a storage hormone: while glucagons’s primary role is to moblilze fuel stores for use by the body.

Growth hormone is another hormone which has numerous effects on the body. GH is released in response to exercise, a decrease in blood glucose, and carb restriction or fasting. GH is a growth promoting hormone increasing protein synthesis in the muscle and liver. GH also acts as a FFA mobilizer.

Most of the anabolic effects of GH are mediated through a class of hormones called insulin-like growth factors (IGFs). IGF-1 is the key contributor to anabolic growth in most of the bodies tissues. GH stimulates the liver to produce IGF-1 but only in the presence of insulin. High GH levels in combination with high insulin levels (protein carb meal) will raise IGF-1 levels increasing anabolic reactions in the body. On the other end high GH levels with low insulin levels will not cause and increase in IGF-1 levels.

The thyroid gland produces two hormones, thyroxine (T4), and triidothyronine (T3). In the human body T4 is primarily a storage form of T3 and plays few physiological roles itself. Thyroid hormones can have an effect on all tissues of the body. Chronically low carb intake can significantly lower thyroid hormone.

Cortisol is a catabolic hormone released by the adrenal glands. Cortisol is involved in gluconeogenesis as well as fat breakdown. Cortisol is required for life but excessive amounts can be detrimental to health causing protein breakdown, bone tissue degradation, immune system impairment, connective tissue and skin weakening.

Adrenaline and noradrenaline (epinephrine and norepinephrine) are released from the adrenal glands and are frequently referred to as fight or flight hormones. These hormones are generally released in response to cold, exercise, or fasting. Epinephrine is released from the adrenal medulla, while nor epinephrine is released primarily from the nerve terminals. The primary role the adrenal hormones adrenaline and nor – adrenaline play in the ketogenic diet is to stimulate free fatty acid release from fat cells.

In humans, insulin and adrenaline and nor-adrenaline have the most profound effect on fat mobilization. In general, insulin acts as storage hormone while adrenaline and nor-adrenaline stimulate fat breakdown.

LIVER GLYCOGEN

All foods coming through the digestive tract are processed initially in the liver. In general, liver glycogen is the key determinant of the body’s tendency to store or breakdown nutrients. There is a direct correlation between liver glycogen levels and bodyfat levels. High levels of liver glycogen are usually related to higher bodyfat levels.

The liver serves as a storehouse for glycogen. Liver glycogen is broken down in response to glucagon and released into the bloodstream. When liver glycogen is full the body is generally in an anabolic state. Incoming nutrients are stored as glycogen, proteins, and triglycerides. This is sometimes called the fed state.

When liver glycogne is depleted the liver shifts roles and becomes catabolic. Glycogen is broken down into glucose, protein is broken down into amino acids, and triglycerides are broken down into FFA’s. This is often referred to as the fasted state.

Ketogenesis will occur when liver glycogen is depleted, blood glucose drops, and the insulin/glucagon ratio shifts.

ENZYME LEVELS

Enzyme levels are primarily determined by the nutrients being ingested in the diet and the hormonal levels that result from the ingestion. When carb intake is high and glucose and glycogen storage is stimulated the enzymes involved in fat breakdown are inhibited. On the other hand when insulin drops the enzymes involved with glucose use are inhibited and the enzymes involved in fat breakdown will increase.

Relevant research in regards to ketogenic dieting

A comparative study of two diets in the treatment of primary exogenous obesity in children

Pena L, Pena M, Gonzalez J, Claro A,

One hundred and four children, ages six to fourteen with exogenous obesity were subjected to two different diets, Ketogenic (low carb) and hypocaloric, for eight weeks.Body weight, serum triglycereides, cholesterol, glucose tolerance test, blood glucose, and plasma insulin determination were measured before and after diets. The results revealed significant differences in bodywt, and triglyceride concentration, with both diets. There were significant differences in the fasting insulin levels, insulinogenic index, and insulin concentration after a glucose tolerance test in the patients treated with a KD diet.

LOW CARB DIETING (THE TRUTH)

SEMINAR BY JAMIE HALE

AUG 20TH FITNESS ZONE LEXINGTON KY

© 2006-2009 HybridFitness.tv. All Rights Reserved. Reproduction without permission prohibited.

Getting the most out of your training

By The Viking

I get asked this question all the time: “Should I hire a trainer?”

The answer is, unquestionably, yes, but it comes with an asterisk, so to speak.

I say yes because I look at what I do when I go to the gym. I look at the way I train, how long it takes me and how much effort I put into each workout. Then I ask myself, “Could I do better with someone encouraging me to go harder or stronger or faster?” The answer again is yes. Speaking as an athlete, trainer and someone who’s been involved in the fitness industry for over 13 years I know exactly how far I can push myself when it comes to my training and I know how much recovery time I need. I’m not always able to give 100% when I’m in the gym. Distractions are constantly present and I often find myself seeking reasons not to do another set or take a little more rest time than I need. When I have one of my colleagues or friends oversee my training session, they never let me take the additional time or look for distractions. They keep me on task, on schedule and constantly push me to excel. Bottom line, it works. No matter how effective I am in the gym, it is only enhanced when a trainer or training partner works with me.

Don’t fool yourself. Even if you’ve been going to the gym for years or you’ve played sports all your life, don’t think that you know everything there is to know about working out. It’s very likely that you probably do quite a few things wrong in the gym — bad information seems to constantly perpetuate. Every single day I see people who are training poorly, ineffectively or just plain wrong. It may be the intensity at which they do their “cardio” training or perhaps it’s the way they spend 2 hours doing a workout that should take no more than 30 minutes. They may even be doing the exercises TOTALLY WRONG. Yes, I see this all the time. I’m sure most of the people making these errors have no idea they’re doing anything wrong. If that’s the case, there’s no impetus for making any change. “Quality, not quantity” plays a big part in training. It would be much more advantageous for each and every one of these individuals to spend as little as 30 minutes to an hour with a trainer, have him or her evaluate what they’re doing, then change what’s been identified as incorrect. Subtle changes in form, intensity and periodization can promote substantial changes in the effectiveness of your program.

  ^^Lifitng Fail in action

Here are some other examples of why where hiring a trainer may be helpful:

• Post pregnancy
• New to working out
• Post injury rehab
• Boredom with your current program/routine
• No longer seeing results (plateau)
• Basic education of equipment
• Accountability
• Improve efficiency
• Learn how to train safely
• Learn what’s new in the industry

I stated in my first sentence that there was an asterisk involved. The reason is, there are many variables involved when hiring a trainer. As the client, you MUSTdo your homework and make sure the trainer you hire is right for you. Check out who the trainer is, what their background is, what experience and education they’ve had and, perhaps most importantly, what their personality is like. You could have the most knowledgeable and effective trainer on the planet, but if the personalities of trainer and client don’t mesh, nothing will ever get accomplished. Most gyms have multiple trainers on staff, so don’t necessarily sign up with the first one you talk to. Talk with them all and find the best fit for you. Trainers are like lawyers, too. If you don’t like the one you’re currently with, get rid of them and find one that you enjoy working with.

Follow these guidelines when looking for a trainer and you’ll be much more apt to reach your fitness goals. Remember: If you’re paying to be there, you have the right to ask questions, get more information, ask for alternatives, etc. If you’re being told something that just doesn’t make sense, make sure you’re getting the right answers!

Jklof Out!