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[10] September 16, 2011

www.redmond-reporter.com

...HEALTHY Living

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Strength train to slim down A

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higher your metabolism. If you lose muscle with age, then your metabolism slows down, and you inevitably gain weight. The good news is that regular strength training not only wards off future muscle loss, but it can actually reverse sarcopenia, revving up your metabolism in the process. Research from the Department of Genetics at the University of Pittsburgh shows that sarcopenia is accelerated with a lack of physical activity, specifically a lack of resistance exercise. However, resistance training has a positive result on reversing sarcopenia. In fact, one report indicates that individuals who participated in three months of resistance training increased their rate of muscle protein synthesis by 50 percent. Jazzercise founder and CEO Judi Sheppard Missett incorporates strength training into all of her workouts. Missett suggests following these guidelines from the American College of Sports Medicine for adding

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strength training to your regular workout regimen. • Use Repetition – Complete at least eight to ten repetitions of any given exercise for each of your major muscle groups, including pectorals, latissimus dorsi, deltoids, gluteals, quadriceps, hamstrings and abdominals. • Use Combination Moves - Exercises that use multiple muscles at one time are preferred over exercises that utilize only a single muscle group. • Intensity – Intensity is not only reserved for cardiovascular workouts. You want your rate of perceived exertion to be “somewhat hard” while performing strength training exercises. • Frequency – Strength training should be part of your workout regimen at least two times per week, with some time in between these workouts for recovery. Jazzercise, created by Judi Sheppard Missett, is the world’s leading dance-fitness program with more than 7,800 instructors teaching 32,000 classes weekly in all 50 states and 32 countries. For more information on Redmond Jazzercise go to www.redmondjazz.com or call (425) 898-1561.

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fraid of strength training? Think you’re going to get the body of Arnold Schwarzenegger during his tour as Mr. Universe? You’re not alone. Many women fear that strength training will make them “bulk up.” But, the fear of building more muscle is entirely misguided. In reality, most people don’t have enough muscle. Adults who don’t strength train lose about one-half pound of lean muscle tissue every year. The loss of this muscle tissue, known as sarcopenia, can begin as early as age 25, then increases around age 40, and increases drastically after age 70. Why is it such a big deal to lose muscle mass? First off, losing muscle means sacrificing your strength and postural support. If that’s not enough to convince you that muscle mass is important, then consider this fact: Muscle tissue burns more calories than fat tissue. The more muscle that you have, the

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September 16, 2011 [11]

www.redmond-reporter.com

...Healthy Living Only $99 enrollment ($100 savings) & 1 Month FREE. Must bring in coupon We have over 50 FREE classes a week that are included with your membership including our new R.I.P.P.E.D class that just arrived to the Northwest. R.I.P.P.E.D. is a high energy workout that masterfully combines an easy, yet effective cardiovascular routine interlaced with weights and resistance. It’s fun, created for all fitness levels and will produce the results you are looking for. It’s a blast, come check it out!!

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In support of the Arthritis Foundation, 19 Puget Sound area Massage Envy locations — including the Redmond Massage Envy center located at 17214 Redmond Way — will host “Healing Hands for Arthritis” on Oct. 12 (World Arthritis Day) to help raise awareness of those affected by arthritis. “Most of us know at least one individual, young or old, impacted by arthritis. There’s no better way to give back than to treat yourself, a friend or family member to a relaxing and rejuvenating massage or facial,” said Redmond Massage Envy owner Rick Davis. As part of the one-day nationwide fundraising event, Massage Envy will donate $10 from each onehour therapeutic massage session or facial session to the Arthritis Foundation. Monetary donations will also be accepted Oct. 12. Additionally, Murad, Massage Envy’s skin care partner, will donate 10 percent of all product sales at Massage Envy locations during the event to the Arthritis Foundation. The event is open to the public and requires an appointment. Reservations are currently being accepted. For reservations, contact the Redmond Massage Envy location at (425) 558-9399 or visit www.MassageEnvy.com.

BACK TO SCHOOL special at the RAC!!!

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520976

Massage Envy to help raise money for Arthritis Day

NE 132nd St 124th Ave NE

NE 130th Ln Evergreen Hospital

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Virginia Mason Medical center – KirKland Kirkland 11800 N.E. 128th St., Suite 300 • (425) 814-5100

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