Resistance Exercise Training . Skeletal muscle is the primary metabolic “sink” for glucose and triglyceride disposal and is an important determinant of resting metabolic rate. Accordingly, it has been hypothesized that resistance exercise training (RT) and subsequent increases in muscle mass may reduce multiple cardiovascular (CV) disease risk factors. The inclusion of RT as part of an exercise program for promoting health and preventing disease has been endorsed by the American Heart Association,9 American College of Sports Medicine,1. American Diabetes Association. Cross- sectional studies have shown that muscular strength is inversely associated with all- cause mortality. To date, however, the evidence that RT reduces CV risk factors remains equivocal. This review will critically evaluate whether RT modifies CV risk factors and improves characteristics of CV structure and function. The topics will be limited to the effects of RT on major and independent risk factors for CV disease including diabetes mellitus, hypertension, dyslipidemia, and advancing age. The quantitative relation between these risk factors and CV events has been elucidated by the Framingham Heart Study. The topics will also include 2 predisposing risk factors—obesity and physical inactivity—that are designated as major risk factors by the American Heart Association. To the extent possible, this review will examine the separate and independent effects of RT in studies that did not include a concomitant aerobic exercise component. However, in those instances where the data from RT studies are equivocal, studies that combined RT and aerobic exercise will be acknowledged to help the clinician formulate recommendations for their patients. Additionally, the review will focus mainly on primary prevention, for example, risk reduction in persons without established CV disease. Many low- to moderate- risk patients with established CV disease should be encouraged to incorporate RT into their physical conditioning program, especially those who rely on their upper extremities for work or recreational pursuits. However, the safety and effectiveness of RT in other populations of CV patients (eg, women, older patients with low aerobic fitness, patients with severe left ventricular dysfunction) have not been well studied. Accordingly, these patient subsets may require more careful evaluation and initial monitoring, and RT guidelines and recommendations must be modified accordingly. ![]() Moreover, there is only a limited body of literature assessing the independent benefits of RT on CV risk factors in patients with established CV disease. Studies conducted in cooperation with comprehensive cardiac rehabilitation programs typically include the confounding influences of aerobic activity, initiation of vasoactive and lipid- lowering drugs, and nutritional education with subsequent dietary modifications. Rationale for Resistance Training. There is overwhelming research evidence that RT prevents decline in skeletal muscle mass and function when the mechanical stimuli provided by tasks of daily living are not sufficient to offset these declines with aging. Adults who do not perform regular RT lose approximately 0. Furthermore, adults who do not perform RT experience a 5. The profound beneficial effects of RT on the musculoskeletal system can contribute to the maintenance of functional abilities and prevent osteoporosis, sarcopenia, and accompanying falls, fractures, and disabilities. A comprehensive comparison of the chronic effects of RT versus aerobic exercise training in multiple organ systems is presented in Table 1. Comparison of the Effects of Aerobic Training to Resistance Training on Health and Fitness Variables. Long- term adaptation to RT lowers cortisol response to acute stress,2. RT has beneficial effects on bone density,1. Conversely, the loss of skeletal muscle mass and contractile function that accompanies aging, for example, sarcopenia, is linked to peripheral insulin resistance, dyslipidemia, and increased adiposity. Sarcopenia is also accelerated in patients with chronic heart failure, a condition characterized by peripheral skeletal muscle abnormalities and muscle wasting. Several studies have shown beneficial effects of RT on muscle mass and strength in patients with chronic heart failure. However, the relative mitigating effects of RT on primary and secondary CV risk factors remains controversial. Resistance Training and Diabetes. Diabetes mellitus, glucose intolerance, and insulin resistance are central features of coronary artery disease risk, being strongly related to hypertension and dyslipidemia, proinflammatory markers, thrombogenic factors, and endothelial dysfunction. These abnormalities increase with age and represent the early stages of CV disease that precede the clinical manifestations of CV disease. Maintaining good glycemic control hinges on enhancing insulin availability or secretion and overcoming insulin resistance. Unfortunately, central obesity and physical inactivity hinder medical management and may hasten development of chronic complications, particularly in elderly people with long- standing diabetes. Even when glycemic control is near optimal with medication, reducing insulin resistance by any other means must be explored in view of these adverse consequences. Muscle contraction increases glucose uptake in skeletal muscle,3. Upper limb progressive resistance training and stretching exercises following surgery for early breast cancer: a randomized controlled trial. RT for individuals with abnormal glucose metabolism. Aerobic exercise uses large muscle groups for extended periods of time, but whole- body RT programs may provide equally high or higher recruitment of muscle mass over a comparable period of time. The American College of Sports Medicine has recommended the use of progressive RT as part of a well- rounded exercise program for individuals with type 2 diabetes. Similarly, in the absence of contraindications, the American Diabetes Association also recommends RT for those with type 2 diabetes. These recommendations are supported by evidence that RT is an integral component in the therapeutic management of glycemic control in both young and older type 2 diabetics,2. RT is performed in a supervised versus home- based program. Practical Approaches to Initiating Resistance Training in Cardiac Rehabilitation Neil McCartney, Ph.D. Professor, Kinesiology and Medicine, McMaster University, Program Director, McMaster Cardiac Rehabilitation Program Resistance training can be defined as. Glucose Tolerance and Insulin Sensitivity. A frequent postulate is that RT and subsequent increases in skeletal muscle mass may improve glucose and insulin responses to a glucose load. However, there are little data available showing that RT prevents type 2 diabetes. RT does not usually alter glucose tolerance or glycemic control regardless of age,5–7,1. Nevertheless, RT reduces acute insulin responses during an oral glucose tolerance test in healthy young, middle- aged, and older men in most studies. RT also reduces acute insulin responses during glucose tolerance testing in diabetic men. Glycemic Control. Rehabilitation Programs Using Progressive Resistance Strength![]() RT decreases glycosylated hemoglobin (Hb. A1c) levels in diabetic men. This effect is observed even in the absence of a lasting effect of RT on fasting glucose or insulin levels. Improved glycemic control and decreased Hb. A1c levels are important for reducing the microvascular and macrovascular complications of diabetes. For example, the UK Prospective Diabetes Study. Hb. A1c was associated with a 3. European Prospective Investigation of Cancer and Nutrition (EPIC)–Norfolk prospective population study showed that an increase of 1 percentage point in Hb. A1c was associated with a 2. CV risk factors. 5. RT- induced improvements in glycemic control, however, appear to be intensity- dependent, with beneficial effects occurring when subjects train at 7. RM). One- repetition maximum is the maximal weight lifted in 1 attempt during strength testing. In studies where the RT intervention was less than 2 months and/or the exercise intensity was less than 5. RM, improvements in Hb. ![]()
Progressive resistance exercise programs appear to be safe for people with chronic obstructive pulmonary disease. It seems there is still much confusion in the physical therapy and rehabilitation literature over the term “strengthening exercises,” with many. Create effective cardiac rehabilitation exercise programs This is an excerpt from Fitness Professional’s Handbook, Sixth Edition. Cardiac rehabilitation programs use a multidisciplinary. Regular physical exercise is a cornerstone in rehabilitation programs, but adherence to comprehensive exercise remains low. This study determined the effectiveness of small daily amounts of progressive resistance training for relieving neck/shoulder pain in. Progressive hip rehabilitation: The effects of resistance band placement on gluteal activation during two common exercises. A1c were modest or undetected. Resistance Training and Hypertension. Adopting a healthy lifestyle is critical for the prevention of high blood pressure (BP) and is an indispensable part of the treatment of hypertension. The American Heart Association. American College of Sports Medicine. RT as a complement to aerobic exercise programs in the prevention, treatment, and control of hypertension. Systemic Blood Pressure. The rationale for RT as an adjunct to aerobic exercise for controlling BP stems from multiple studies. Two meta- analyses of RT and hypertension are noteworthy. Inclusion criteria, consistent across both reviews, were (1) inclusion of a randomized nonexercise control group; (2) RT as the only intervention; (3) training for a minimum of 4 weeks; and (4) participants who were sedentary normotensive and/or hypertensive adults with no other concomitant disease. Kelley and Kelley. RT on resting BP in studies published between January 1. December 1. 99. 8. A total of 1. 1 studies met the inclusion criteria and represented initial and final BP assessments in 1. ![]() RT subjects and 1. These changes represented a 2% decrease for resting systolic BP and 4% for resting diastolic BP. No differences were found for changes in resting BP between studies that used conventional RT compared with a circuit RT protocol. A conventional RT protocol generally consists of lifting heavier weights with longer rest periods, whereas a circuit RT protocol consists of lifting lighter weights with shorter rest periods between exercises. By moving quickly between exercises and by using lighter weight with higher repetitions, circuit training introduces an aerobic component to the workout. In the more recent meta- analysis, Cornelissen and Fagard. The overall effect of RT was a decrease of 3. Hg (P=0. 1. 0) in systolic BP and a decrease of 3. Hg (P. Results from these meta- analyses are consistent with conclusions generated by narrative reviews. Although these reductions seem modest, a systolic BP reduction of 3 mm Hg in average populations has been estimated to reduce cardiac morbidity by 5% to 9%, stroke by 8% to 1. Progressive Resistance Exercise Improves Muscle Strength and May Improve Elements of Performance of Daily Activities for People With COPD: A Systematic Review ? Comparison of exercise modalities and intensities to treat skeletal muscle dysfunction. Study quality assessment. Rehabilitation Programs Using Progressive Resistance Exercise
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Tear- Aid Fabric Repair Kit Type ATEAR- AID. Tear- Aid's unique airtight, watertight, elastic composition stretches and recovers absorbing the force that causes ordinary repair products to be torn off. These repair patches are durable, flexible, and puncture- resistant to protect against abrasion, moisture, saltwater, UV sunlight, and extreme temperatures. Another way to add additional strength is a “deck patch” under the main layers to. Great for use on awnings, boat and RV covers, umbrellas, wetsuits, tents, mosquito screens, backpacks, bags, tarps, nylon sails, and parkas. They even work on Sunbrella! Tear- aid repair tape patches Type A stick to canvas, rubber, Sunbrella. How to Patch a Fiberglass Hull - How to Maintain a Boat. A holed fiberglass sailboat or canoe looks bad, but unless the boat is structurally damaged, it's easy to repair. With patience, you can rebuild the hull as good as new. Tools: disc sander or electric drill with sanding disc, buffing attachment for sander or drill, scissors, mixing can and stir stick, paintbrushes, sanding block. Materials: medium- grit sanding discs, soft cloths, acetone, light cardboard, plastic wrap, masking tape; quart- size polyester resin fiberglass repair kit, or polyester resin and hardener, 1. Time: about 2 days, depending on size of hole. To patch the hole, buy a quart- size polyester resin fiberglass repair kit at a marine store; from the boat's manufacturer, buy gel coat to match the color of your boat. If you can't find a repair Kit buy 1 quart of polyester resin and hardener, and 2 square feet each of 1. Buy fiberglass rubbing compound to finish the repair. To prepare a firm base for the patch, enlarge the hole. Grind down the edges of the hole to firm fiberglass with a disc sander or an electric drill with a sanding attachment, and a medium- grit sanding disc. When you've exposed sound fiberglass all around the hole, taper the ground hole out into the sound hull, so that the outside edge of the hole is at least 2 or 3 inches wider than the inside edge. This provides a firm bonding surface for the patching material. When the hole is completely sanded, wipe the dust off with a soft cloth and then clean the damaged area with a cloth soaked in acetone. Caution: Acetone is extremely flammable. Work in a well- ventilated area, and don't smoke; dispose of acetone- saturated cloths immediately in an outside vented container. To contour the patch to match the shape of the hull, cut a backing piece from light cardboard. Cut the cardboard at least 2 inches larger than the hole all around. Cover the piece of cardboard smoothly with plastic wrap, taped into place, so that the patch won't stick to it, and then set the backing into place on the inside of the hull; it should cover the hole completely. Carefully bend the cardboard to match the curve of the hull, and tape it firmly into place with masking tape. The curve of the cardboard must match the hull contour precisely or the patch will be weak. If you take your time epoxy is actually easier to laminate than polyester, uses much less material and. I want to sand it back and start again but the sticky. It takes about 3 ounces of Resin Research epoxy to seal.When the hole is backed, prepare the patching material. The hole will be filled with pieces of 1. Cut the first layer of roving to fit the inside diameter of the hole, at its smallest point. Cut successive layers slightly larger, to overlap the inside layers and feather out over the tapering edges of the hole. Stack the layers of roving in the hole as you cut them so you can see how many thicknesses to cut. When you have enough layers of roving to make the depression just level with the surrounding hull surface, cut a piece of fiberglass cloth to complete the patch, overlapping well onto the sound hull surface. Lay the pieces of roving and fiberglass out in order on a clean surface near the boat. ![]() Then, with your patching material at hand, mix polyester resin and hardener in a can as directed by the manufacturer. Mix only as much resin as you can apply in less than 1/2 hour; it hardens quickly. Make sure the temperature in your work area is at least 6. Working quickly, apply catalyzed resin to the roving with a small paintbrush; brush the resin well into the roving to soak it thoroughly. The roving should be completely wet through, but not dripping. Pick up the piece of wet roving and set it into the prepared hole in the hull, centered in the bottom of the depression. Press it smoothly into place with the brush, dabbing it from the center toward the edges. Set the next smallest patch of roving on the cardboard and apply catalyzed resin to it as above; soak it thoroughly. Position the saturated roving over the first layer in the hole, and smooth it into place with the brush. Repeat, applying resin and smoothing each roving layer into place, to build up a smoothly graduated patch of new material in the hole, tapering with the edges of the hole to match the contour of the hull. When all the layers of roving have been applied, close the patch with the prepared piece of fiberglass cloth. Instead of soaking the cloth with resin, set it directly over the patch, dry, and work it down into the resin- soaked roving with the paintbrush. If necessary, add a small amount of additional resin to saturate the edges of the fiberglass cloth, but be sparing; too much resin will weaken the patch. Use only enough resin to thoroughly wet and darken all the roving and cloth.
Let the completed patch dry for at least 8 hours, as specified by the resin manufacturer. When the patch is completely dry, remove the cardboard backing from the inside of the hull; the patch should follow the contour of the hull exactly. Remove any irregularities in the patch surface, and correct contour as necessary, with a disc sander or an electric drill with a sanding attachment, and a medium- grit sanding disc; do not oversand, but smooth the area to match the hull contour exactly. Then smooth the sanded surface by hand with a sanding block and fine- grit wet- or- dry sandpaper, using long back- and- forth strokes over the patch. When the patch is smooth and matches the hull contour, clean the area with acetone to remove all dust. Finish the patch with gel coat, to match the color of the hull. Mix the gel coat as directed by the manufacturer. Brush a thin layer of gel coat onto the patch area, to cover the patch completely and evenly. Then, working quickly, carefully smooth a large piece of plastic wrap directly over the wet gel coat, smoothing out all air bubbles and wrinkles, to cover the patch completely. If necessary, use overlapping strips of plastic to cover the patch completely. You must cover the gel coat with plastic or it won't dry smooth. Let the gel coat dry for at least 8 hours, as directed by the manufacturer. When the gel coat is completely dry, peel off the plastic wrap; the patch surface should be very smooth. Carefully hand- sand the patch area with fine- grit wet- or- dry sandpaper to remove any excess gel coat and contour the patch to match the hull exactly. Smooth the sanded patch carefully and remove any scratches with very fine and then extra- fine wet- or- dry sandpaper; use enough water to prevent scratching the gel coat. Finally, clean the rebuilt hull area thoroughly with a wet cloth. To polish the patch, apply fiberglass rubbing compound to the sanded gel coat and buff the surface as directed by the manufacturer; use the buffing attachment of the disc sander or electric drill. After buffing the patch, apply a protective coat of car wax to the hull surface. Now that your boat's hull is patched and buffed, let's turn our attention to the interior of the boat. Learn how to make built- in waterproof cockpit cushions on the next page. For tips on caring for and repairing other types of sports equipment, try the following links. Trial & free software & templates for business plan, financial projection plans, cashflow forecasting plus business planning tools, models, samples, guides & papers. ESPlannerBASIC, a free online version of a powerful financial-planning service, has just been developed. Now that the investment dust and damage of the. Learn. Vest gives you a financial plan, a real person to talk to, and tools to make better financial decisions. 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Miss me a little- -but not too long And not with your head bowed low. Remember the love that we once shared Miss me- -but let me go. For this is a journey that we all must take And each must go alone. It's all a part of the Master's plan A step on the road to home. When you are lonely and sick of heart Go to the friends we know And bury your sorrows in doing good deeds. Miss Me - But Let me Go! Cards are custom printed and can be shipped overnight. Not how did he. die, but how did he live? Not what did he gain, but what did he give? These are the units to measure the worth Of a man as a man, regardless of birth. Not, what was his church, nor what was his creed? But had he befriended those really in need? Was he ever ready, with word of good cheer, To bring back a smile, to banish a tear? Not what did the sketch in the newspaper say, But how many were sorry when he passed away. As you brushed againstthis world so gently, you lifted us. T. C. A mom is one of. 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Once you’re happy with your design, print as many as you need, saving yourself valuable time and money! Once you’re happy with your design, publish your site to the web and share you work with the world! Template details: Restaurant menu templates. Quantity: 5. Size: A4: 3 x side half fold, 2 x side Z fold. Download size: 1. MBSystem requirements: 5 MB hard drive space. Page. Plus X4 or later or Page. Plus Essentials or Starter Edition installed. Download includes: Editable files, photos & artwork. Flash - Food & Restaurant - Flash Templates. ![]() The 5 Best Free Photo Editing Programs To Use Right Now : CULTURE : Tech Times. It's a dilemma we've all faced: we've got a great digital photo, but we want to tweak it, crop it or edit in some way on our computer before printing it or sharing it with others. Unless, of course, we just want to use Instagram filters and be done with it, photo editing software generally costs money. But you don't have to fork over a lot of cash for a monthly Photoshop subscription. Because there are perfectly good Photoshop alternatives available for editing images and photos that are free to use. Here are five of the best that you can download today: Photoshop. Now, wait, you might say: Photoshop is not free. The Best Free Video Editing Software app downloads for Windows: VSDC Free Video Editor Windows Live Movie Maker. The Video Editing & Production category includes software programs designed to record, edit, and. Photo Editing/ Best Free Photo Editing Software. Unless you demand the image-editing power of Adobe. Best FREE video editing programs of 2015 - 2016 No Budget Films. Subscribe Subscribed Unsubscribe 4,605 4K. A short video listing I made on the top five FREE video-editing applications, in my opinion. The 5 Best Free Photo Editing Programs To Use Right Now. Because there are perfectly good Photoshop alternatives available for editing images and photos that. The free version limits you to editing online. Some good PDF editing software choices that have no upfront costs include AbleWord, PDFescape and Inkscape. These three choices allow users to add text and images to PDFs, save and export the files, and rotate and. But what you may not know is that you can download a perfectly good copy of an older version of the software, CS2, from Adobe without paying a dime. This became available right after Adobe made its software subscription- based, but most people still don't know about it. So how do you get a free copy of Photoshop? Go to Adobe. com and sign up for an Adobe ID. Then log in to the site, accept the terms and conditions (that basically says that Adobe doesn't recommend that you download an older and unsupported version of the software) and choose the language you wish to download Photoshop in. Even better? Adobe offers the entire CS2 suite for free, including Illustrator, After Effects, In. Design and more. Yes, it's outdated. Yes, it's unsupported. But ignore Adobe's warning because people have been successfully running this software on both Windows 7 and Windows 8 since it became available (the CS2 suite is also available free for Mac). Pixlr. Pixlr is an online and offline editing tool that works in your browser. What makes it so unique is that it offers a lot of the same features as Photoshop. It's also available as an app for both i. OS and Android, so you can use it on your smartphone and tablet, too. You can upload your own images or create them right in the browser or via the Pixlr app. And, of course, it's 1. GIMPMany recommend GIMP for all photo editing needs, especially if you need things like layer support, magic wand style tools and a huge library of plugins. This Photo Editing Software Is FREE! There's no question that Adobe Photoshop. But for those of us that can't afford up to seven hundred dollars or more to buy it. Unfortunately, because GIMP comes with a ton of features, it's often complicated to use and requires a bit of a learning curve (but then again, so does Photoshop). GIMP also supports a huge number of file formats, including Photoshop's . Of all the programs on the list, it's probably the closest you'll get to Photoshop without actually using Photoshop. GIMP doesn't just run on Windows and Mac, though. It's also available for Linux. Sumopaint. If you don't mind ads and being limited to working with just . Sumopaint is a great alternative to Photoshop. With an interface and features similar to both Photoshop and Pixlr, Sumopaint can help you tweak and spruce up your images. The software works both in your browser (online) and offline, so the free version is definitely worth looking into. Pic. Monkey. If you're looking for a true Photoshop alternative, Pic. Monkey is probably not an option for you. However, if you just want to edit some photos for fun, it's an easy piece of software to work with. In other words, if you just want to put clip art on your images, like adding a party hat to your latest selfie, this is the editor you'll want to use. However, Pic. Monkey does offer features that let you rotate and crop photos, as well as re- size and add effects. Of course, Pic. Monkey also offers a premium subscription that lets you do more with your photos. The free version limits you to editing online. Do not reproduce without permission. |
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December 2016
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