Weight Training

or

MYTH

It wasn't all too long ago that if you mentioned weight training to a woman that visions of huge muscle mass came to mind. It seemed that women and weights didn't really go together . A woman with bulging muscles just didn't seem natural.

The truth of the matter is that when women participate in weight or strength training, it is almost impossible for them to develop bulging muscles due to their hormonal make-up. In fact, unless a woman takes hormonal therapy or alters her genetic status in some artificial way, she can not become the bulging monster of her nightmares. According to Chris Morin, "It would be impossible for a woman to develop enormous muscles like those pictured on the covers of weight lifting magazines unless they alter their hormonal balance. There have been studies done that prove women can not develop bulk like men even if they were to work out every single day."

en,

REALITY

omen

The reality is that weight/ strength training is one of the healthiest things a man or woman can do for many reasons. Not only do your muscles get firmer and have a more toned appearance, but you feel better and look thinner. Weight/ strength training pulls fat inward and gives you a more toned appearance. Weight training also

boosts metabolism, helping you to burn more calories faster thus eliminating more fat gain, prevents osteoporosis, develops tone and improves self esteem.

When you participate in strength training programs, you develop tone, not bulk. If you want to eliminate fat and increase muscle, strength training will help reach those goals. It has been proven that for every five pounds of muscle you gain, your caloric needs increase by 100-500 calories. If you put yourself on a low fat, performance diet, you will reduce your overall body fat ratio and become leaner, trimmer and healthier. When you combine a weight loss diet with a strength training programl all the weight you will loose will be fat and not important muscle.

Strengh training also has a protective effect on muscle, especially when you diet. Not only do you lose unwanted body weight, but you lose body fat. When people diet without strength training and proper conditioning, they may lose weight but they also lose valuable muscle mass. As we age, muscle tends to wear more, leaving us with all sorts of problems. When we prevent muscle erosion through strength training, we maintain agility, balance and physical well-being for much longer. In fact there have been writings reviewing the lives of people over the age of 80 who have participated in on-going

strength training. These people are living full lives and functioning better than many 40 year olds who never engage in strength training.

Men and women who participate in on-going strength training help prepare for a continued life of health and vigor. Strength training helps the body build muscle and bone and helps to prevent bone loss which is inevitable as we age. Once you hit 40 years of age, muscle begins to deteriorate quite quickly. This is most obvious in how we tend to gain more weight at and after 40 and seem to have more trouble losing it. After 40 we put on fat weight rather than muscle weight. When you begin strength training, .even if you're 60 years old, Y9u begin to take years of muscle loss off your body. You help to slow the clock and turn back the hands of time.

Both men and women need to get serious about their health at every age. Participation in strength training will not only help you become more physically fit, healthier and happier, but it will help prevent troubles of tomorrow. At least if something does happen later on in life to impair your health, you'll be stronger to fight back!

The I-T Program offers a remedy. In three months, you can improve your physical quality by reducing 5-10 years of your physical time clock. The more often and the longer you participate, the better off you'll be. Stop worrying about muscle bulge and start focusing on a healthier you. It's just a phone call away. (extension 2523).

BENEFITS FROM ASTRA'S I-T STRENGTH TRAINING PROGRAM

BASED ON TWEL VE WEEKS. . .

• improve the overall.health and fitness through

. an effective, progressive program

• decrease body fat percentage 200/0± 10 .

• 1 improve muscular stren_gth& ~ndurance 50- 150%

•. improve flexibility 20% ±1 0

• improve aerobic ·ability 5-20%

• keep clients exercising consistently

• keep exercise safe .

• educate,clients on it variety of health & fitness topics

ened by the damage caused by free radicals, flavonoids are able to capture and neutralize excessive free radicals in many tissues of the body. They work in synergy with vitamins A & c. It has also been found that mall" flavonoids help regulate th, activity of the body's very own antioxidant enzymes.

p erfc!T!!!J!:l1~~. NUTRITION

Have you ever wondered if there was an easy way to maintain healthy eating every single day?

Most people give their automobiles more attention than their own bodies. For example, putting nOI1- leaded gasoline in your car, having regular oil check ups, washing the exterior, bringing it in for routine check ups, is much more than most do for their own bodies. Just like a car needs the right gasoline, oil and maintenance to perform, so does your body. On the scale of importance, isn't it time you give your own body the attention it deserves? It's easy and once you make the change, you'll not only feel better but you'll perform better in every area of your life both mentally and physically.

All it takes is a mindset change to adapt "performance nutrition." Nutrition designed to provide you with the fuel your body needs to run and the best possible fuel it could find to run better, smarter and safer. Every single day, you need to consume at least 2 dairy servings (our T- T Program nutrition experts recommend nonfat yogurt and skim milk, but you choose what's best for you.) Along with calcium, you. need wholegrains, fruits and vegetables which are extraordinary sources of antioxidan ts.

Eating more smaller meals and scattering them throughout the day will aide in their absorption by your body. When you give your body smaller increments of food more often, it metabolizes the food better than if you were to eat nothing all day and then consume a 1,500 calorie meal at night. When you do not load all of your caloric intake to the last meal of the day,

your body can rest better when

Recently, the discovery of Flavonoids has been very exciting in the field of nutrition.

When you eat a diet rich in fruits and vegetables (at least five to ten servings a day), you begin to benefit. Nuts, cocoa, tea, coffee, beer, red wine, dark grape juice and soy-base foods are also very high in flavonoid- All of the scientific findii ~s to date with regard to flavonoids underline the fundamental importance of regular flavonoid intake in an effort to maintain good health throughout your entire life.

While you may not be able to live on fruits, vegetables, calcium and grains alone, the first essential ingredient to healthier performance nutrition is to incorporate more of these four crucial foods into your daily routine. The benefits are not only for your health today but for your continued health performance tomorrow. With the tremendous benefits Ilavonoids have proved to have on all sorts of cancer prevention in addition to the other benefits, it make sense to adapt this mindset today. All it takes is you.

Flavonoids are a type of nutrient found in fruits and vegetables. They cause the astringent tastes of green teas, dry red wines and many herbs. Flavonoids are also responsible for the many

vibrant colors seen in the

"'" fruits and veg-

.J'I /" etables.

"

sleeping because it doesn't have to work as hard digesting the large meal.

Researchers

have isolated

more than 4,000 Flavonoid compounds to date and have found them to be extremely potent antioxidants. Now considered to be the most beneficial phytochemicals found in food, flavonoids are involved in immune function, gene expressing, blood flow and more.

1- T Fitness experts cannot stress enough the importance of eating fruits and vegetables. For nearly a hundred years, nutritionists have researched the benefits of vitamins, minerals and trace elements. The results of their studies have proven that eating healthier will make a difference in our lives.

When body cells and tissues are continually threat-

you are putting on it. How do you know whether your body will suffer from and "overuse" syndrome? Get tested. The 1- T Program begins with a complete physical testing processes that helps determine where you are right now in terms of strength, aerobic and cardiovascular endurance. When you participate in on-going strength training or fit-

ness conditioning, you help build your endurance so that your body ~ strongff and more flexible to cope with whatever strains you may inflict on it through your golf game. For more information on Astra golf, dial 2523.

P ay A Be ter Galf Game

-----~

"It's time to improve your golf with a

little help from Astra's I-I Program."

~ ---

Golf in itself will not challenge vour cardio-

J

vascular system like

aerobics! running, walking and playing sports. However, the great social and esteem benefits that golf offers makes it a sport worth playing a lot, especially now that summer is here. Astra golf leagues and lessons are well underway and the enrollment this year is high once again.

Golfers who

ha ve not yet joined Astra's I-T Program should consider that it can actually help improve your golf game. Being fit will actually help you play better golf and enjoy the sport more. The better your physical shape, the more control and endurance you will have on the golf course. You will be more likely to keep your focus, control your swing and have

increased strength to hit the ball a further distance. With the intensity and personal conditioning offered in the 1- T Program, you can set your goals to improve your overall fitness level and to play better golf.

The benefits-

physical conditioning - have on your goff game can go far

beyond improving

your performance.

Golf takes a toll on a weak and tight body. When you swing, the hit and follow-through subject your muscles, tendons, ligaments and joints to forces that can cause pain and problems to your body. For example, an aching back, sore shoulder or tender elbow are signs of what is termed an "overuse" syndrome. An overuse syndrome is when you're trying to do too much with a body that isn't that strong or flexible to cope with the strains

olf League Participants

BILL FALK CHRIS MENARD DONNA O'PACKI PETER O'PACKI MARK RACICOT JULIE PARZYCH

LIZ GEORGE

JOHN RUSSO EVERETT DUNLOP ALEXANDER MCCALLUM NANCY RUSSO DAVE TURNER

JEFF ORVEDAHL

ANTHONY LANDRY JOHN SALVETA GAIL HUBERT ROGER L. EDMONDS DONNA GREENWOOD MICHAEL P. RUSSO

TIM JOHNSON CHUCK JENEST RICHARD MESERVEY SCOTT FEDERICO MARTIN BOWERS MARK MILBY

JEFF SAWYER

RIC FELDT TAMMI HUDON KIM ARSENAULT JAMES CHERNOFF

JEFF COOK KELLY FLOOD

BRAD FLEAHMAN STEVE DRAGON TOM LeBOEUF STEVE GRENIER

JUDY FLINT HARRY GREENSTONE BRIAN GRAEFF KAREN SHEPHERD JOHN CAESAR SOOKY WITCHWOOT ROBERT ALLEN

BILL FINNERAN RICHARD D. FINKELMAN JANE MCKENZIE JAMES GILGALLON CONRAD KREBS

PAT CASEY

LARRY SWEENEY STEVE SPRAGUE DENNIS MEAGHER

ERIC FOSTER GARY FRIDAY NANCY LABONTE STEVE MACRIDES LISA DUNN

LAUREL EDELMAN KEITH PALOS TED TZIMOULIS DON BEAL FRANK TAYLOR BILL COSH GERRY SEIXAS

WOMENS 3.0

CURRAN, KATE GIANSIRACUSA, DONNA KEY, CHERYL

LITTLE, AMY (CAPT.) MCKENZIE, JANE MUNAR, MEG

PARZYCH, JULIE PIASCIK, HALINA RAYMONDO, ANNA LISA SHEPHERD, KAREN NOONAN, PATTY

MENS 3.0

....

ALESSANDRO, PAUL BISHOP, BOB

FRIDAY, GARY

KU, MICHAEL

MENARD, CHRIS

REIDY, JAMES

STOMSKI, TOM TZIMOULlS, TED (CAPT.) WRIGHT, JON ZURHEIDE, JOHN

Astra" A" team

GARRY, DANIELLE O'CONNELL, SHARON O'TOOLE, JEANNE PEDLAW, DANA TONELLI, CHRISTINE BOLDEN, WAYNE CALABRO, ROB (CAPT.) LATINO, MICHAEL LIBERTY, DAVE MARKARIAN, MARTY MESERVEY, RICK MULCAHY, DANIEL PALOS, KEITH REARDON, MIKE SPYLlOS, TIM STANKUS, JACK STOMSKI, TOM TAYLOR, FRANK THOMASIAN, STEVEN TIANI, JOHN

Astra "C" Team

BARTOS, MARA BUCKLEY, JERI

CURLEY, SUZANNE GREEN, HEATHER HUDON, TAMMI JOHNSON, KIRSTEN WHITEHILL, JULIET ALESSANDRO, PAUL AU~STlNE, MATT BUCCERI, DENNIS CIMATO, CARLO

DWYER, BILL

GREEN, BRIAN

MENARD, CHRIS ONDRASIK, JOHN PROTANO, RAY (CAPT.) SAWYER, JEFF

STOWELL, TODD TOOLEY, MIKE

PETRILLO, FRANK

LALLY, JOHN WARASZKIEWICZ, ZIGGY ZURHEIDE, JOHN

Editorial Correction: II1 the previous i5511e of CQrporate Fitness, this netosiener reported 11,"1 Jennifer Morin worked with the YMCA. This sliould have rend thnl she worked with tile YWCA.

MENS 3.S

COOK, JOHN DEL'OLlO, LOU ELLIS, RANDY

FADEN, ANDY (CAPT.) LeBoeuf, TOM

0' CONNELL, DREW PHAM, LlEM PIESZAK, CHRIS ROCKLIN, ROSS

(i) STANKUS, JACK

IstH

Team: Deep Six Team: Fab Five

DUNLOP, EVERETT (CAPT.) MARKARIAN, MARTY (CAPT.)

LOPEZ, OMAR ZURHEIDE, JOHN

JANESCKO, TOM TIANI, JOHN

SALVATA, JOHN GONZALES, HENRY

SAWYER, JEFF BULWICZ, RICH

Team: Rhinocort Team: Green Wave DESCHENE, DAVID (CAPT.) ELLIS, RANDY (CAPT.)

ORVEDAHL, JEFF LaRUE, ROD

LAJOIE, MIKE L1JAS, BENGT

STOMSKI, TOM MESERVEY, RICK

BELCASTRO, KEN TAYLOR, FRANK LOFTUS, BILL

Team: Absolute Team: Controlled

Chaos Aggression

PALOS, KEITH (CAPT.) HENDERSON, MIKE (CAPT.)

SIEMEN, PETER. BOLDEN, WAYNE

CENTRELLA, PAOLO JABER, HABIB

<:OOK, JEFF ALPIZAR, ROBERTO

M<:CARTHY, PAN KUFFOUR, BEN BUCKLEY, JERI

EDITOR CORPORATE FITNESS: MIKE SFORZO PRODUCED BY: PENTA COMMUNICATIONS, INC.

.

ASTRA USA, JNC. SO OTIS STREET WESTBORO MA 01581

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