Hippocrates once said, “That which is used
develops, and that which is not used wastes
away.” I like to believe that he is talking
about strength training and its affect on
osteoporosis. Strength training can be
defined as any activity that places a
heavier load on the muscles than it is
typically used to. Osteoporosis is defined
as a decrease in bone mass and density
causing bones to become fragile.

Strength training has been shown to
increase bone density. It has been shown to
increase overall strength, balance and
coordination as well. Exercise is one of
the best natural defenses against this
disease.

Unfortunately, as we grow older we tend to
use our muscles less and less. This
inactivity is costing us. Falls and broken
bones are of major concern to many of us.
Strength training can help reduce the
number of serious accidents by providing a
base of strength and balance.

If you already have osteoporosis a weight
training program can still help build bone
density. Work with lighter weights and
avoid any motion that involves twisting or
bending forward. Also avoid high impact
exercises such as jumping or running.

If your main goal is to prevent osteoporosis
then work with heavier weights and increase
the intensity as you go on. This will build
your bone mass up incrementally.

In either scenario it is best to talk with your doctor or
specialist before starting any strength training or
exercise program. Your doctor will be able to tell you
about any precautions you should take. Hippocrates was
right. If we don’t use it, we will lose it.

About the Author:

Lynn VanDyke is the proud owner of
http://www.strength-training-woman.com . She is a
certified personal trainer, yoga instructor and
nutritionist. Her site is quickly becoming a breathe of
fresh air.

The purpose of a massage
after a major event is simply to aid the
athlete to recover from the activity. This
is achieved by reducing post-exercise
soreness, re-establishing full range of
motion and enhancing blood flow to tight
muscles. The length of recovery time from
strenuous competition can be dramatically
reduced with a good post-event massage.
Studies have found that correctly applied
massage in the first two hours after
activity can be critical for reducing the
effect of delayed onset muscle soreness
(1). Although they could not detect any
change in measured physiological variables,
post-event massage did lower the intensity
of delayed onset muscle soreness. Post-
event massage can also be employed after
(heavy) training sessions as well as
competition.

The primary goal of post-event massage is
very similar to that of pre-event massage
(2), namely promotion of circulation and to
lengthen tight muscles. However, the
difference is that the muscles are now in a
state of congestion and fatigue following
maximal effort and performance. Therefore
the objective is to increase the athlete’s
rate of recovery by decreasing soreness and
fatigue, speeding up the removal of
metabolic by-products and relieving the
increased tone of the muscles. Please note
that the delayed onset muscle soreness is
not caused by lactic acid build-up as is
commonly espoused. Current research
suggests that the delayed soreness may be
caused by – microtrauma of the muscle
fibres – a micro-tearing of the fascia -
the pain-ischemia-pain cycle resulting from
overuse, oedema and inflammation or – a
combination of all of these.

A post-event massage is typically administered for around 10 to
15 minutes. Even 5 minutes on the legs after a City to Surf type
event is beneficial. It is certainly not a full-body massage. For
example, a typical post-event leg routine might consist of:

- compressive effleurage to calm the nervous system
- compression for spreading muscle fibres and also
enhancing blood flow
- petrissage for easing muscle tension and
- compressive effleurage as a finishing stroke to soothe.
Depending upon the circumstances, the therapist may
consider that some gentle therapeutic stretching may be
appropriate.

When performing post-event massage, the massage therapist
is much more likely to encounter athletes that require
first aid. During the massage the therapist should watch
for cuts, scrapes, blisters, bruises and mild strains and
sprains. However, it should be noted that, depending on
the training of the therapist, providing first aid is
generally not within the scope of practice for massage
therapy. When a sports massage therapist suspects that an
athlete has a problem, they should seek the help of a
qualified medical staff member at the event.

Although most athletes carry out a warm-down routine after
training sessions, they often fail to do so after
competition because of exhaustion, elation or even
disappointment. An effective post-event massage can help
an athlete feel better immediately following a competition.
Along with a big psychological lift, it can allow the
athlete to recover mor quickly. Almost all athletes look
forward to seeing massage therapists at an event because
they know that they will enjoy a well-deserved post-event
massage.

(1) “Massage decreases intensity of delayed soreness”. J.E.
Hilbert, G.A. Sforzo and T. Swensen. British Journal of
Sports Medicine 2003. Issue 37. pp72-75.
(2) “Sports Massage – Pre-Event”. R. Lane.
http://www.innerwestmassage.com.au/sports_massage_pre_event.
php

About the Author:

Richard Lane is a qualified remedial and sports massage
therapist, with a mobile massage practice in Sydney’s Inner
West (www.innerwestmassage.com.au). Health fund rebates.
ATMS 13020. Phone 0421 410057

Picture this; the snow-white clear skin that you have been proud of since your teen years has suddenly poofed into a wicked witch’s warty face upon reaching the age of 30! “Acne, at my age?” This is often the distressed statement of pockmarked men and women in their 30’s to 40’s afflicted with adult acne.

This problem is surely not the work of a vengeful sorcerer. Acne vulgaris is what this most common skin disorder in the United States is scientifically called. Statistics has it that 15 million people in US alone are afflicted with acne. It is an embarrassing problem among teenagers. But this condition is not only limited to those awkward years. Adult acne is also prevalent, especially among people in the age group of 25 to 40.

Acne is a disease that resulted from the accumulation of sebum, a highbrow term for oil, underneath the skin. When this happens and the desquamation (human’s way of molting) process goes wrong, the pores become clogged. Aggravation will continue and soon infection sets in. A bad bug called Propionibacterium acnes causes this infection. Overproduction of oil and mismanagement of the process of shedding cells equals bunged pores. Clogged pores plus P. acnes, the scoundrel, equals breakout. Those pesky zits are produced just as easy as that

One of the pushing forces that may cause the occurrence of acne includes the elevation of levels of testosterone among adolescents. No, it’s not Toblerone misspelled. No matter how many anecdotes you’ve heard about chocolate addiction causing zits to dominate your face, there’s really no enough scientific basis to prove this. Testosterone is a chemical produced by the body that increase sebum production and change the keratin of the hair follicles. Testosterone is an androgen. Androgen is a hormone produced in high levels among males. This is the reason behind the worse cases of acne among teenage boys more than girls.

Adult acne is called acne rosacea. It is characterized by the following: unsightly thick, red skin on the nose and cheeks, pus-filled blisters, small red bumps, and small red blood vessels seen on the skin surface. It is more commonly linked to increased levels of stress. Isn’t it interesting how the body reacts to this stimulus? NOT. When exhausted, like Gizmo getting wet, our skin could actually give birth to little monsters! Though they are not as troublesome as gremlins, they could be just as annoying as well. Seriously, pimples can be difficult to deal with, and can cause depression and anxiety in an adult the same way it can in a teen. Pressure from work and family responsibilities is thought to possibly affect the normal balance of our hormones. And hormones messed up means having to put up with bumpy complexion caused by adult acne.

Aside from stress-triggered hormonal imbalance, hot foods alcohol consumption, and smoking are also considered to exacerbate adult acne. This may help you reconsider your food preferences and habits.

Acne lesions are commonly found on the face, but they can also pop out anytime on the neck, chest, back, shoulders, scalp, and upper arms and legs. Adult acne is more persistent than teen acne. It is because adults are consistently exposed to the many factors that cause breakouts. Another hitch of adult acne is permanent scarring. It is an evidence of the inevitable reality that with the coming of age, the skin loses its erstwhile ability to repair itself. As if there’s a need to be reminded of that when your face starts to wrinkle already. Now here’s more to shriek in terror for, especially those in their mid-20’s: adult acne causes PREMATURE AGING. Isn’t that just nerve-wracking?

Enough of the endless yada’s regarding how adult acne could further destroy us. As how master Yoda puts is, educated we must be with the crusade towards clearer AND younger skin. Or at least skin that is just our age we must maintain.

At the first sight of those wicked pimples together with gray hair and wrinkles (talk about aging signs overkill), just like with teenagers, impulse dictates squeezing. But you very well know that squeezing is a big no-no. How old are you? You surely don’t need any more marks of time’s passage.

In severe cases, consulting a dermatologist would best help in dealing with adult acne. The dermatologist may prescribe an antibiotic, vitamin A derivative like Isotretinoin or other acne drug available. More women may be afflicted with adult acne than men. Pregnancy is another story if you are prescribed anti-acnes, especially Isotretinoin.

Proper skin care may not guarantee a flawless complexion. But a good skin care regimen may aid in warding off bacteria that worsen adult acne. If you love scrubbing for its squeaky-clean feel, think twice. It can render more damage to your already-blemished skin.

Another hint especially for women: use NON-COMEDOGENIC products. Non-comedogenic basically means anything that does not clog skin pores or cause acne. Do your homework and look for as many non-comedogenic versions of the skin care products you use. It’s worth it, you’ll see.

If stress is linked with adult acne, then, disengaging yourself from stressful activities might work wonders, right? A day away from work or catching up on one of your hobbies won’t hurt.

There’s this bold Jean Kerr reacting on a classical quotation.

“I’m tired of all this nonsense about beauty being only skin-deep. That’s deep enough. What do you want, an adorable pancreas?”

It doesn’t mean the depreciation of a pleasing personality. Such reaction only imparts a message of giving value to what boosts your self-esteem. If it’s a clear complexion along with your aging gracefully, so be it. No adult acne should put a shame on your face and get in your way of becoming more confident.

About The Author: Charlene J. Nuble 2005. For up to date links
and information about acne, please go to:
http://acne.besthealthlink.net/ or for updated links and
information on all health related topics, go to:
http://www.besthealthlink.net/