www.redmond-reporter.com[10] September 16, 2011

13515 NE 175th StreetWoodinville

1-800-SMILING425-483-2442

AdvancedCareDentistry.comThomas O. Marxen,D.D.S., M.S.D.

Tired of being referred to another dentist?

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16440 NE. 85TH STREETREDMOND BACK & NECK PAIN CLINIC

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• CAREFUL LISTENING• DETAILED EXAMS• EFFECTIVE TREATMENT• ACTUAL RESULTS

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...HEALTHY Living

Afraid 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 tis-sue every year. The loss of this muscle tissue, known as sarcopenia, can begin as early as age 25, then in-creases 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

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 actu-ally reverse sarcopenia, rev-ving up your metabolism in the process. Research from the Department of Genetics at the University of Pittsburgh shows that sarcopenia is acceler-ated with a lack of physical activity, specifically a lack of resistance exercise. How-ever, resistance training has a positive result on revers-ing sarcopenia. In fact, one report indicates that indi-viduals 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 train-ing into all of her workouts. Missett suggests follow-ing these guidelines from the American College of Sports Medicine for adding

strength training to your regular workout regimen.

• Use Repetition – Com-plete at least eight to ten repetitions of any given exercise for each of your major muscle groups, in-cluding 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 car-diovascular 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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www.redmond-reporter.com [11]September 16, 2011

520976

Experience

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RedmondSaturday Market

Thanks toOur

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Virginia Mason Medical center – KirKland11800 N.E. 128th St., Suite 300 • (425) 814-5100

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Redmond Athletic Club8709 161st Avenue NE, Redmondwww.therac.net • 425.883.4449

BACK TO SCHOOL special at the RAC!!!

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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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...HealtHy living

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 rejuvenat-ing 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 one-hour therapeutic massage session or facial session to the Arthritis Founda-tion. 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 ap-pointment. Reservations are currently being accepted. For reservations, contact the Red-mond Massage Envy location at (425) 558-9399 or visit www.MassageEnvy.com.

Massage Envy to help raise money for Arthritis Day