tag:blogger.com,1999:blog-34253041099811320882023-11-16T04:51:08.982+10:30Fit and Fabulous over 50The ultimate source for health and fitness facts, hints and tips to be fit and fabulous over 50. The best source of useful information about personal safety, self defence and self protection.Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.comBlogger94125tag:blogger.com,1999:blog-3425304109981132088.post-81769748996670666222020-12-20T12:01:00.001+10:302020-12-20T12:01:14.973+10:30Interior Renovation - Galley and Main Salon cont. - Renovating a Liveaboard Yacht<a href="https://capricorndancer.com/galley-and-main-salon-2/#.X96pVeX9agY.blogger">Interior Renovation - Galley and Main Salon cont. - Renovating a Liveaboard Yacht</a>: In my last post, https://capricorndancer.com/galley-and-main-salon/, I showed you some of the progress we had made on renovating Tuulia, soon to become Capricorn Dancer. The interior renovation of the Galley and Main Salon is progressing well, albeit slowly. As is the case with any vessel, the chances of finding a level Continue ReadingCapricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-4751619216022563242020-12-02T12:47:00.001+10:302020-12-02T12:47:49.235+10:30Galley and Main Salon<a href="https://capricorndancer.com/galley-and-main-salon/#.X8b5N9nQ8dU.blogger">Galley and Main Salon</a>: I described Tuulia in my last post as being much more sound and closer to being liveable than Capricorn Dancer. This is, of course, a relative term and although it sounds like we have less to do, our personal high standards, for the joinery and finish, ensures we have much Continue ReadingCapricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-48358383171566097062020-11-26T18:55:00.001+10:302020-11-26T18:55:49.477+10:30About Me - Renovating a Liveaboard Yacht<a href="https://capricorndancer.com/#.X79maxRJHJU.blogger">About Me - Renovating a Liveaboard Yacht</a>: taking life on one day at a time.Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-328478503054295842020-11-08T13:02:00.001+10:302020-11-08T13:02:21.784+10:30Project Tuulia Begins - Capricorn Dancer<a href="https://capricorndancer.com/project-tuulia-begins/#.X6dYpVKtYEI.blogger">Project Tuulia Begins - Capricorn Dancer</a>: Capricorn Dancer has now ceased to exist, both physically and legally, and now we move onto the next chapter of our move to liveaboard status with Tuulia. Tuulia is a John Pugh Custom Ketch, 1986 build, she is 36ft LOA, 14ft Beam, with a 5ft 6in draft. These dimensions make Continue ReadingCapricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-65027546101132014362020-11-01T13:33:00.000+10:302020-11-01T13:33:03.237+10:30Capricorn Dancer says goodbye, for now.<a href="https://capricorndancer.com/refitting-and-rebuilding/#.X54lVP-TheQ.blogger">Capricorn Dancer says goodbye, for now.</a>: After a very long hiatus, I am now ready to reveal a momentous decision and address the question; where to from here? After completing the new superstructure at the stern of Capricorn Dancer, we conduced a more detailed inspection of the integrity of the vessel’s below water structures, more specifically, Continue ReadingCapricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-67019595530870563792020-07-09T14:17:00.001+09:302020-07-09T14:17:23.566+09:30Refitting and Rebuilding (cont.) - Capricorn Dancer<a href="https://capricorndancer.com/capricorn-dancers-refitting-and-rebuilding-project/#.XwahUkKfPXY.blogger">Refitting and Rebuilding (cont.) - Capricorn Dancer</a>: Hi everyone and welcome back to another catch up on Capricorn Dancer’s Refitting and Rebuilding project. During the past month, I have managed to clean out all of the old wiring and begin the lengthy process of installing new lights, instruments and neat wiring looms. As you can see from Continue ReadingCapricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-34038540707287592322020-06-04T11:37:00.001+09:302020-06-04T11:37:39.085+09:30Refitting and Rebuilding Progress (cont.) - Capricorn Dancer<a href="https://capricorndancer.com/there-are-days-when-nothing-seems-to-be-going-your-way/#.XthXZXeQ7S4.blogger">Refitting and Rebuilding Progress (cont.) - Capricorn Dancer</a>: As anyone who has ever built or refurbished an older boat, even a car for that matter, will tell you, there will be days when everything you plan goes absolutely perfectly, and you make huge advances in your work. They will also tell you that there are days when nothing Continue ReadingCapricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-13913297946837597742020-05-28T18:27:00.001+09:302020-05-28T18:27:08.559+09:30Refitting and Rebuilding Progress (cont.) - Capricorn Dancer<a href="https://capricorndancer.com/refitting-and-rebuilding-progress-cont/#.Xs980MM5VDw.blogger">Refitting and Rebuilding Progress (cont.) - Capricorn Dancer</a>: Wow! Doesn’t time fly when you are having fun!I didn’t realise how long it has been since my last instalment until I sat down this evening to write this. As you will discover later, we have made significant strides towards the internal fitout of the Cockpit and, now have the Continue ReadingCapricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-69358485169686205352020-04-05T11:32:00.001+09:302020-04-05T11:32:15.247+09:30Refitting or Rebuilding - Capricorn Dancer<a href="https://capricorndancer.com/refitting-or-rebuilding/#.Xok8HmzvKW8.blogger">Refitting or Rebuilding - Capricorn Dancer</a>: When you purchase a second hand vessel, whether it’s sail powered or engine powered, there comes a point in your repairing of existing (known) problems that you must make the difficult decision about whether you are Refitting or Rebuilding! We came to that decision very early in the process, but Continue ReadingCapricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-8612281891457627662019-11-19T17:36:00.001+10:302019-11-19T17:36:37.815+10:30Refitting and Refurbishing - Capricorn Dancer<a href="https://capricorndancer.com/capricorn-dancer-to-the-hardstanding-up-caboolture-river-was-to-say-the-least-eventful/#.XdOUd71fz2E.blogger">Refitting and Refurbishing - Capricorn Dancer</a>: Week One As I wrote in my last instalment of Refitting and Refurbishing, https://capricorndancer.com/wp-admin/post.php?post=177&action=edit moving Capricorn Dancer to the hardstanding up Caboolture River was, to say the least, eventful. Nevertheless, we were out of the water relatively quickly and we were finally on a secure, flat work site in quick Continue ReadingCapricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-54052202675957629672019-11-12T09:51:00.001+10:302019-11-12T09:51:59.162+10:30Remembrance Day - Capricorn Dancer - Capricorn Dancer<a href="https://capricorndancer.com/remembrance-day-capricorn-dancer/#.XcntEtynjko.blogger">Remembrance Day - Capricorn Dancer - Capricorn Dancer</a>: A tribute to Australia’s Lighthorsemen and the story of my Pop Source: Remembrance Day – Capricorn DancerCapricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-26451812302638759972019-10-14T12:50:00.001+10:302019-10-14T12:50:15.607+10:30An Open Letter - Capricorn Dancer<a href="https://capricorndancer.com/confront-my-mental-health-problems-and-find-the-path-to-my-truth/#.XaPbUxmemTA.blogger">An Open Letter - Capricorn Dancer</a>: This letter is to Graham James Dale, Rodney Graham Dale, Sally Kaye Tracey (nee Dale) and Jane Louise Styles (nee Dale). If you know them pass it on, thanksCapricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-15338754386483460372014-12-16T19:02:00.001+10:302014-12-17T05:34:36.819+10:30Running for Fun and Injury Prevention
<br />
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-family: ProximaNova; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Fun Runs; Running for
Fun; when they hear these phrases, the cynic in most people immediately think “oxymoron”.<span style="mso-spacerun: yes;"> </span>But why?<span style="mso-spacerun: yes;">
</span>Running, at least when we were children, was something we enjoyed and
literally did for fun!<span style="mso-spacerun: yes;"> </span>It seems that as
we get older and our bodies succumb to the rigours of daily life, and our
failure to look after our health, we become less able to cope with the physical
stresses that running imposes on our bodies and running becomes less “fun”.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-family: ProximaNova; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">I am going to go out on a
limb here and suggest that more than 80% of the adult population, who currently
don’t run for fun or fitness, could begin doing so with little or no risk of
sustaining an injury, save for the occasional rolled ankle or blister.<span style="mso-spacerun: yes;"> </span>The reason I feel confident in making such a
bold statement is that most people simply don’t know how to run safely and
efficiently and need to be taught.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Ok, didn’t I state in the
opening paragraph that we all used to run when we were children?<span style="mso-spacerun: yes;"> </span>If that is true, how can I suggest that so
many of us need to learn how to run?<span style="mso-spacerun: yes;"> </span>It’s
really quite simple.<span style="mso-spacerun: yes;"> </span>As children, we
begin running in the same manner that we began walking, in the best way we
could manage, given the physiological imperfections that every single one of us
carries with us.<span style="mso-spacerun: yes;"> </span>The thing is, as
children we manage to cope very well with minor physiological challenges
because we are naturally more flexible and able dynamically adapt to changes in
balance, centre of gravity etc.<span style="mso-spacerun: yes;"> </span>As
adults, not so much.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">The primary reason most
people stop running is usually reported as the onset of a chronic injury or an
inability to recover well from a training run, or race.<span style="mso-spacerun: yes;"> </span>More often than not, these chronic injuries
and a failure to fully recover after a run can be attributed to poor running form.<span style="mso-spacerun: yes;"> </span>There are exceptions, some athletes to
genuinely break down despite being an efficient and well trained runner and
each case requires careful investigation and diagnosis.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="font-family: inherit;"><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;">The key factor in being
able to run well and without injury is your form or, to put it another way, the
way that your hold your body, move your arms and legs and, how and where your
foot strikes the ground.<span style="mso-spacerun: yes;"> </span>According to </span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">barefoot running expert, Professor Daniel Libermann, up to 75% of
runners today are heel strikers, that is their heel is the first part of the
foot to strike the ground and the design of modern running shoes makes this
running style comfortable.<span style="mso-spacerun: yes;"> </span></span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="font-family: inherit;"><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="mso-spacerun: yes;"></span></span></span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">The danger inherent in this running style is the impact on ankles, knees
and hips caused by the braking effect that occurs when the heel drives into the
ground.<span style="mso-spacerun: yes;"> </span>All of the force of that impact
is driven through the ankle, knee and hip and has a major compression effect on
those joints.<span style="mso-spacerun: yes;"> </span>The effect is cumulative
and over time, can be very debilitating to the extent that arthritis and cartilage
breakdown can occur.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="font-family: inherit;"><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;">A </span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">good running technique as one that allows an individual to draw from
their free recoil energy, which is the momentum that is created when muscles
stretch and recoil as the foot hits the ground. Flat footed or heavy runners
don’t have a lot of free recoil and so rely on their global muscles, such as
their quadriceps, hamstrings and glutes to do all the hard work.<span style="mso-spacerun: yes;"> </span>This style of running consumes a lot of
energy and causes individuals to fatigue faster than someone with good recoil
would.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="font-family: inherit;"><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">A common mistake people make is to have the foot strike too far away
from the centre of gravity.<span style="mso-spacerun: yes;"> </span>Good running
technique should feature the following:</span></span></div>
<ul>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Head in neutral alignment looking
straight ahead.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Shoulders relaxed with minimal
rotation.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Arms relaxed and gently swinging.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Neutral spine.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Core engaged, supporting a normal
lumbar curvature of the torso.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Hips slightly tilted which creates
horizontal momentum by utilising gravity.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Strong pelvis, with no upwards or
downwards tilt.</span></span></div>
</li>
</ul>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">During recovery, the heel should be tucked under the hamstring, with the
toes on the striking foot up and the strike should be close to centre of
gravity. <span style="mso-spacerun: yes;"> </span>That is the centre of gravity
both laterally and along the direction of travel.<span style="mso-spacerun: yes;"> </span>The runner’s weight is carried through the
mid-sole more so than the heel.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">The simplified version of this description is to run so that the foot
strike is close to the leading edge of the hips and on the midsole rather than
the ball of the foot or heel.<span style="mso-spacerun: yes;"> </span>This
action will result in a shorter stride, a more upright posture and faster
turnover rate.<span style="mso-spacerun: yes;"> </span>Don’t underestimate the
amount of work you will need to do to develop this running style, it will take
expert coaching and dedication to the task.<span style="mso-spacerun: yes;">
</span>The end result will allow you to run easily, quickly and enjoy it.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #333333; font-size: 12pt; mso-bidi-font-size: 8.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">If you have lost the “fun”
in running and really do want to get it back, it is not such a difficult thing
to achieve.<span style="mso-spacerun: yes;"> </span>I periodically run ‘Learn to
Run’ clinics on the Sunshine Coast and I know that there are a number of other
coaches and trainers around Australia who are able to teach you these techniques.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Copyright
© 2014 by Drew Dale</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="font-family: "Times New Roman","serif"; font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">All
rights reserved. This article or any portion thereof may not be reproduced or used
in any manner whatsoever without the express written permission of the
publisher except for the use of brief quotations in a book review or scholarly
journal.</span></span></div>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-49691219171361272642014-12-16T09:19:00.000+10:302014-12-16T09:19:30.018+10:30Why Australia's Priorities are all Wrong!The past couple of days have been a sad and tragic episode in Australian history. We have now experienced, first hand, what terrorism can do after witnessing the hostage situation in Sydney and the subsequent pointless deaths of the terrorist and two innocent hostages.<br />
<br /><br />
I was not "on the ground" in Sydney, nor was I privy to the Police tactics or any discussions between the Authorities and the terrorist, so I am not qualified to comment on the conduct of the incident from the Police perspective, nor can I make informed comment on the terrorist's motivations or the outcome of the incident other than to say how sad it makes me feel that terrorism has reached our shores.<br />
<br /><br />
Notwithstanding the tragedy of the situation that unfolded overnight in Sydney, it serves to highlight just how wrong we, as a nation, have got it in terms of how we view the importance of domestic issues. Do not be mistaken, despite the perpetrator's professed links with international terrorist groups and the obvious connections we can make to similar actions in foreign lands, this is a domestic issue.<br />
<br /><br />
The question I would like to pose is: When we refuse to recognise Aboriginal and Torres Strait Islander people in our Constitution, after 200 years of combined history, how can we expect "new Australians" to embrace our culture and become part of our society? If you migrated to a foreign, non-English speaking, country and discovered that their Indigenous population were not recognised as part of that nation, were denied the opportunity to practice their own traditions and culture and, also play a role in the development of that nation, how confident would you be that you would be treated as an equal and be given the opportunity to build a new and prosperous life for your family?<br />
<br /><br />
I believe this is exactly what new arrivals in Australia see and this creates major security concerns on a number of levels.<br />
<ol>
<li>For the disenfranchised Aboriginal and Torres Strait Islander people who are made to feel like second class citizens, or even interlopers in their own land, this can open the gates for them to be enticed into a world of crime and seduced to join terror groups who offer them the sense of belonging and chance to do something to grab the attention of the rest of the world. Disenfranchised citizens are prime targets for terror groups and they make zealous followers.</li>
<li>New arrivals to Australia are pushed away from mainstream society and seek out the familiar and groups with similar backgrounds and language. This can isolate them from the rest of society and, once again, disenfranchises them. The adults who made the decision to escape to Australia are not the problem. It is their children and grandchildren who do not clearly remember the horrors they escaped who, when isolated from society, create their own version of society and become open to influence and emotional control of criminal and terrorist masterminds.</li>
</ol>
This is not a story you read in a Robert Ludlum novel, this is our reality, in Australia, in 2014. We can no longer stick our heads under the blankets and pretend that the rest of the world does not exist. It is out there and it is becoming a part of the Australian landscape right now.<br />
<br /><br />
The key message I want to send out today, is that we can protect ourselves from home-grown terror but we must act now! Give Constitutional Recognition to the First Australians and provide the Aboriginal And Torres Strait Islanders the opportunity to genuinely participate in the building of our nation. Give them the rights and opportunities that non-Indigenous Australians and Migrants automatically receive and make them truly equal under the Constitution.<br />
<br /><br />
This simple act will take an enormous step toward Reconciliation and removing the prejudices that Aboriginal and Torres Strait Islander people have come to expect, but not accept, over the past 200 years. <br />
<br /><br />
How will this end the terror threat on Australian soil? If we eliminate the breeding grounds of terror groups, i.e. disenfranchised youth, poverty stricken and/or unemployed youth and people who are racially vilified and isolated from mainstream society, by giving them hope, opportunity and a sense of belonging, the terror group recruiters will not have a willing audience for their sick, demented railings against western society. <br />
<br /><br />
I am absolutely astounded that fellow Australians become outraged at any sign of racial prejudice or mistreatment of asylum seekers (Boat People) or any "new Australian" but will turn away, or simply ignore, similar acts against our own Indigenous population. This double standard must be stopped and it all starts with you.<br />
<br /><br />
We can beat the terror threat together. But we will never be "together" until the inequities within our own nation have been satisfactorily resolved.<br />
<br /><br />
<br /><br />
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: "Times New Roman","serif"; font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Copyright
© 2014 by Drew Dale</span></div>
<br /><br />
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: "Times New Roman","serif"; font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">All
rights reserved. This article or any portion thereof may not be reproduced or
used in any manner whatsoever without the express written permission of the
publisher except for the use of brief quotations in a book review or scholarly
journal.</span></div>
<br /><br />
<div>
</div>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-74588329856323335522014-12-14T16:13:00.002+10:302014-12-15T06:37:12.632+10:30Why use a Personal Trainer? And how do you choose the best?
<br />
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Visit ten
commercial gyms or fitness centres and ask them why you should use a Personal
Trainer and you will get ten different answers, based around why you should use
a Personal Trainer from their facility.<span style="mso-spacerun: yes;">
</span>The problem with the advice you are receiving from these professional
sales people, is that the advice is driven by sales targets and is designed to
help build the businesses of the resident Personal Trainers.</span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Now don’t get me
wrong, I am a Personal Trainer working out of a large commercial gym and I also
want to build by business.<span style="mso-spacerun: yes;"> </span>Gaining
access to gym members who have been sold on the virtues and values of personal
training certainly makes that job so much easier.<span style="mso-spacerun: yes;"> </span>But, I would much rather have my clients
decide to use a Personal Trainer (preferably me) for valid reasons and with a
realistic view of what they can expect to receive in return for their
hard-earned dollars.</span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Let’s start at the
beginning; why is it best to workout with a Personal Trainer?<span style="mso-spacerun: yes;"> </span>Essentially, there are ten reasons why most
people choose to engage a Personal Trainer and they are:</span></span></div>
<ol>
<li><div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-language: EN-AU;">You are not seeing results.</span></b><span style="mso-fareast-language: EN-AU;"><span style="mso-spacerun: yes;"> </span>Many
people will begin an exercise regime with a general goal in mind, usually
weight loss, and work like crazy for weeks, months and even years without
getting any discernible results.<span style="mso-spacerun: yes;"> </span>A good
Personal Trainer will begin your journey with a comprehensive Pre-Exercise
Screening questionnaire and will have an in depth discussion with you about
your goals, motivation and previous exercise history.<span style="mso-spacerun: yes;"> </span>Only then, after gaining an understanding of
where you currently are and where you want to get to, will they begin
formulating an exercise and nutrition plan specifically for you.<span style="mso-spacerun: yes;"> </span>Included in the pre-exercise screening, will
be body weight assessment, girth measurements and possibly even skinfold
measurements taken to establish a baseline against which your future progress
will be measure.</span></span></div>
</li>
<li><div style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;"><span style="mso-fareast-language: EN-AU;"></span></span><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-language: EN-AU;">You don’t know where to start.</span></b><span style="mso-fareast-language: EN-AU;"> No Personal Trainer worth spending your
money on will assume that you have any prior knowledge of anatomy &
physiology, nutrition or exercise science.<span style="mso-spacerun: yes;">
</span>The reason is that if we assume that every client is a blank canvas and
develop the workouts based on the principles of sound technique and
progression, every client has the opportunity to learn the safest, most
effective way in which to build their strength, cardio vascular fitness and
insure against unnecessary injuries.<span style="mso-spacerun: yes;">
</span>Most people who join<span style="mso-spacerun: yes;"> </span>gym don’t know
how to exercise effectively or safely and there is no-one better to teach you
how to do that than your Personal Trainer.<span style="mso-spacerun: yes;">
</span>A large number of people will download a templated workout from their
favourite website or get advice from their “fit” friends.<span style="mso-spacerun: yes;"> </span>The problem with this approach is that you
may not know how to use the equipment safely and the workout has not been
tailored to suit your individual needs and/or limitations.</span></span></div>
</li>
<li><div style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;"><span style="mso-fareast-language: EN-AU;"></span></span><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-language: EN-AU;">You are bored with the same old workouts.</span></b><span style="mso-fareast-language: EN-AU;"><span style="mso-spacerun: yes;"> </span>I
know from personal experience that if you do not change your workout on a
regular basis, or add interesting cross-training options into the mix, you
become very bored with the workout and are less likely to even attempt to do
it.<span style="mso-spacerun: yes;"> </span>Bang, there goes your
motivation.<span style="mso-spacerun: yes;"> </span>A good Personal Trainer will
be continually reviewing your progress, how your body is adapting to the
exercise and, assessing your motivation.<span style="mso-spacerun: yes;">
</span>If any, or all, of these indicators show signs of plateauing or you are
less motivated, he will change your routine and add some variety into your
workout to keep it interesting and to continually challenge your body.</span></span></div>
</li>
<li><div style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;"><span style="mso-fareast-language: EN-AU;"></span></span><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-language: EN-AU;">You need to be challenged.<span style="mso-spacerun: yes;"> </span></span></b><span style="mso-fareast-language: EN-AU;">If you are like the majority of the exercising population, there will be
days when you simply don’t feel like pushing yourself to your limits or, you
just feel like slacking off.<span style="mso-spacerun: yes;"> </span>A Personal
Trainer will not allow you to bring out the BS excuses to not workout.<span style="mso-spacerun: yes;"> </span>He will push you to complete that last two
reps and encourage you through the set when the weight seems far too
heavy.<span style="mso-spacerun: yes;"> </span>He will be your conscience, your
mentor and your cheer squad, but he will not be your Mother.</span></span></div>
</li>
<li><div style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;"><span style="mso-fareast-language: EN-AU;"></span></span><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-language: EN-AU;">You want to learn how to exercise on your
own.</span></b><span style="mso-fareast-language: EN-AU;"> <b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;"> </span></b>Even if you want to exercise
on your own, it is a great idea to engage a Personal Trainer for a few sessions
to learn the right way to exercise.<span style="mso-spacerun: yes;"> </span>This
is especially true if you want to learn about the muscles in your body, how to
target those muscles and how to complete the exercises with good
technique.<span style="mso-spacerun: yes;"> </span>Just a few sessions can teach
you about your body, how it works and what you can do the get the best out of
it through exercise.</span></span></div>
</li>
<li><div style="margin: 0cm 0cm 10pt;">
<span style="font-family: inherit;"><span style="mso-fareast-language: EN-AU;"></span></span><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-language: EN-AU;">You need accountability and motivation.</span></b><span style="mso-fareast-language: EN-AU;"><span style="mso-spacerun: yes;">
</span>Personal Trainers come with built-in motivation.<span style="mso-spacerun: yes;"> </span>You are investing both money and time in your
health and fitness and there is nothing like a standing appointment to get you
off your butt and moving.<span style="mso-spacerun: yes;"> </span>A good
Personal Trainer will also provide accountability; so if you don’t turn up for
an appointment, they will be straight on to you to find out if you did the
missed training in your own time.<span style="mso-spacerun: yes;"> </span>They
will regularly quiz you on your eating and sleeping habits to make sure you are
staying on track.</span></span></div>
</li>
<li style="color: black; font-size: 11pt; font-style: normal; font-weight: normal;"><div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-language: EN-AU;">You have a specific illness, injury or
condition.</span></b><span style="mso-fareast-language: EN-AU;"><span style="mso-spacerun: yes;"> </span>If you have specific conditions like, Type 2
Diabetes, Heart Disease, arthritis or old injuries, working with a Personal
Trainer, who can work with your Doctor, Physiotherapist or Chiropractor, can
help you find a program that suits your particular circumstances, help heal
injuries and, avoid further problems.<span style="mso-spacerun: yes;"> </span></span>Keep
in mind that you want to find a trainer who has experience with your issues and
make sure that trainer works closely with your doctor and/or physical therapist
for the best experience.</span></div>
</li>
<li style="color: black; font-size: 11pt; font-style: normal; font-weight: normal;"><div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-language: EN-AU;">You are training for a sport or event.</span></b><span style="mso-fareast-language: EN-AU;"> </span>If you're training for a marathon,
the football season or some other type of sport or event, an experienced Personal
Trainer can help you decide what you need to do to stay strong without detracting
from your other training. He can also help create a training program and map
out a periodisation plan for the coming event. <span style="mso-spacerun: yes;"> </span>Just make sure he's experienced in the sport
you're training for since not all trainers do sport-specific training.</span></div>
</li>
<li style="color: black; font-size: 11pt; font-style: normal; font-weight: normal;"><div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-language: EN-AU;">You want supervision and support.</span></b><span style="mso-fareast-language: EN-AU;"><span style="mso-spacerun: yes;"> </span>Some
people do know how to exercise for best results and do know how to exercise
safely but still want to have a Personal Trainer around to supervise their
workout and provide support (including spotting heavy weights) during the
workout.<span style="mso-spacerun: yes;"> </span>The Personal Trainer then becomes
more of a training partner.</span></span></div>
</li>
<li style="color: black; font-size: 11pt; font-style: normal; font-weight: normal;"><div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="font-family: inherit;"><span style="mso-fareast-language: EN-AU;"></span></span><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-language: EN-AU;">You want to workout at home.</span></b><span style="mso-fareast-language: EN-AU;"><span style="mso-spacerun: yes;"> </span>Many
people have a good collection of exercise equipment at home but aren’t sure how
to use what they have or, lack the motivation and discipline to actually
exercise.<span style="mso-spacerun: yes;"> </span>A Personal Trainer can show
you exactly how to use what you have got and the knowledge that your Trainer
will be arriving at a particular time in the specified day will help motivate
you to do the work.</span></span></div>
</li>
</ol>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="font-family: inherit;"><span style="mso-fareast-language: EN-AU;"></span></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Now that you have
some really compelling reasons why you should use a Personal Trainer, the next
question is: How do you pick the best one?</span></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"><br /></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">I could be
facetious and simply say, “pick me!” but there are some fundamental, and
non-negotiable, criteria that you should insist on seeing.<span style="mso-spacerun: yes;"> </span>The first of these is an appropriate, recognise
qualification in fitness or exercise science.<span style="mso-spacerun: yes;">
</span>As an absolute minimum, the Personal Trainer must have a Certificate III
& IV in Fitness.<span style="mso-spacerun: yes;"> </span>If they have a
Diploma in Fitness or Under Graduate Degree in Sports or Exercise Science, then
so much the better. <span style="mso-spacerun: yes;"> </span></span></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;"><span style="mso-spacerun: yes;"><br /></span></span></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;"><span style="mso-spacerun: yes;"></span></span></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Secondly, if they
do not have additional qualifications, e.g. Certificate or Diploma level, in
Nutrition or Dietetics, they should not be offering nutritional or dietary
advice beyond the scope of the National Dietary Guidelines.<span style="mso-spacerun: yes;"> </span>If, on the other hand, they do have
additional qualifications in Nutrition and/or Dietetics, they can help you
analyse your diet and offer nutritional guidance and advice.</span></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"><br /></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">The third factor to
consider is their specialisation.<span style="mso-spacerun: yes;"> </span>Every
Personal Trainer has been educated to a level that will allow them to offer
support and guidance to a broad range of people with a broad range of
objectives and challenges.<span style="mso-spacerun: yes;"> </span>However, I
have yet to meet a single Personal Trainer who does not have a specialisation
or, a preference for a particular type of training.<span style="mso-spacerun: yes;"> </span>If you have been diagnosed with Type 2
Diabetes and your goal is to lose weight and control your condition, it would
be pointless teaming up with a Personal Trainer whose specialisation or
preference is for body building and competition.<span style="mso-spacerun: yes;"> </span>It would be equally pointless for an aspiring
body builder to team up with a Trainer who specialises in post-pregnancy weight
loss.<span style="mso-spacerun: yes;"> </span>The experience would be
underwhelming and frustrating for both parties.</span></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"><br /></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Finally, compatibility
is a key factor in deciding who you should entrust with your health and fitness
journey.<span style="mso-spacerun: yes;"> </span>You might have found the best
Personal Trainer on the planet but if he has a huge ego and has difficulty
relating to you, on your level, he is not the guy for you.<span style="mso-spacerun: yes;"> </span>Spend the time to sit down and have a chat,
find out something about the Trainer’s background, their personal fitness
journey and what they enjoy doing in the gym.<span style="mso-spacerun: yes;">
</span>If you find a kindred spirit who has all of the qualifications and a
specialisation that fits your needs, they are the Trainer for you.</span></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"><br /></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">When you do find
that perfect Personal Trainer, don’t make the mistake of putting dollars in the
way of achieving your goals.<span style="mso-spacerun: yes;"> </span>The
investment in the right Personal Trainer will be worth every cent.<span style="mso-spacerun: yes;"> </span>Let’s say you are asked to invest $50 per
session twice every week to get the Trainer of your choice.<span style="mso-spacerun: yes;"> </span>In isolation, $100 can seem like quite a
large amount of money but you need to put it into context; what is your life
and long term health worth? If you eliminated all junk food, cigarettes and
alcohol from your diet, how much would that save you each week?<span style="mso-spacerun: yes;"> </span>If you were able to stop taking the drugs
that are currently keeping you healthy, how much would you save? <span style="mso-spacerun: yes;"> </span>The dollars should not be the determining
factor.</span></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<br /></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">It is very easy for
me to state “I can get you into the best shape of your life” and in fact, many
of my contemporaries do exactly that in their advertising, but what does that
mean in the context of your life?<span style="mso-spacerun: yes;"> </span>I
would much rather say: “I can help you find the strength of purpose and
discipline to be fit and healthy for the rest of your life.”<span style="mso-spacerun: yes;"> </span>This is a reality that we can both commit to
and make it happen.<span style="mso-spacerun: yes;"> </span>Only you can change
your life; I can teach you how and help you achieve it.</span></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<br /></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span style="mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Copyright
© 2014 by Drew Dale</span></span></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<br /></div>
<div style="color: black; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0pt; margin-top: 0cm; mso-list: l0 level1 lfo1;">
<span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="font-family: "Times New Roman","serif"; font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">All
rights reserved. This article or any portion thereof may not be reproduced or
used in any manner whatsoever without the express written permission of the
publisher except for the use of brief quotations in a book review or scholarly
journal.</span></span></div>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-6128136767284517422014-12-11T20:41:00.000+10:302014-12-12T05:53:23.730+10:30Self Defence Secrets
<br />
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">As a teacher of
traditional Karate and a Self Defence Instructor, I am often asked “What are
the secrets of effective self defence?”<span style="mso-spacerun: yes;">
</span>The reality is that the secrets are not that secret at all; they have
simply been forgotten by most of us.<span style="mso-spacerun: yes;"> </span></span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;"><span style="mso-spacerun: yes;"></span></span></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">I will always
emphasise the point that the best form of self defence is to not have to fight
in the first place; commonsense really.<span style="mso-spacerun: yes;">
</span>But, if you have no other choice than to engage in a physical defence of
yourself or another person, then you must understand and employ these important
principles.</span></span></div>
<h4 style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="color: red; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Focus</span></h4>
<div style="margin: 0cm 0cm 10pt;">
<b><span style="color: red; font-size: 10pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Focus can be defined
in a number of ways but the one I prefer is: the concentration of all energy in
an instant on a specific target. <span style="mso-spacerun: yes;"> </span></span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;"><span style="mso-spacerun: yes;"></span></span></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Focus is a
non-negotiable, without it you have nothing. Physical, mental, spiritual, all
of your consciousness must be channelled into a single purpose. <span style="mso-spacerun: yes;"> </span></span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;"><span style="mso-spacerun: yes;"></span></span></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Centuries ago, there
was an archery contest in which the target was a large fish. <span style="mso-spacerun: yes;"> </span>The eye of the fish was the bull’s eye. <span style="mso-spacerun: yes;"> </span>All of the contestants were asked afterwards
what they saw of the target. <span style="mso-spacerun: yes;"> </span>Most
contestants described the fish in great detail but the winner described the
fish's eye. <span style="mso-spacerun: yes;"> </span>That is focus.</span></span></div>
<h4 style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="color: red; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Tactics</span></h4>
<div style="margin: 0cm 0cm 10pt;">
<b><span style="color: red; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Appearance: <span style="mso-spacerun: yes;"> </span>Your appearance, not the way you dress, your
demeanour and the way you hold yourself is critical.<span style="mso-spacerun: yes;"> </span>If you appear weak and vulnerable, you will
become a more attractive target for someone bent on causing trouble.<span style="mso-spacerun: yes;"> </span>If you appear strong and confident, this may
cause a pause in opponent. <span style="mso-spacerun: yes;"> </span>If you are
confident in your abilities, you may choose to appear weak to lure an opponent
into attacking with less than maximum power, putting you at an advantage.</span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Awareness:<span style="mso-spacerun: yes;"> </span>Conscious reaction takes longer than instinctive
reaction. <span style="mso-spacerun: yes;"> </span>Awareness is naturally shifted
from small details to larger ones and finally to the whole action, without
thought to any single part. <span style="mso-spacerun: yes;"> </span>Under
stress, our awareness tends to become limited and we experience a form of “tunnel
vision”.<span style="mso-spacerun: yes;"> </span>Actively diffusing our
attention over a wider area helps to break out of the tunnel vision and gives
us the opportunity to perceive openings more quickly. <span style="mso-spacerun: yes;"> </span></span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;"><span style="mso-spacerun: yes;"></span></span></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Hearing:<span style="mso-spacerun: yes;"> </span>Auditory cues are reacted to more quickly
than visual cues. Make a conscious effort to use all of your senses, especially
your hearing, to combine audio-visual cues but focus on generalities. </span></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;"></span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Confusion:<span style="mso-spacerun: yes;"> </span>Cut down your own unnecessary choice
reactions and give your opponent a variety of possibilities. To control your
opponent’s reactions, force your opponent into slower choice reaction rather
than instinctive reaction. <span style="mso-spacerun: yes;"> </span>Strategies of
distraction, initiating forced hesitation will cause confusion for the opponent
and provide you with openings. </span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Visual: <span style="mso-spacerun: yes;"> </span>Your vision is composed of a couple of very
different elements, they are Central vision - eyes are fixed on one point and,
Peripheral vision, where the eyes are fixed but the attention is expanded to a
wider field of view. <span style="mso-spacerun: yes;"> </span>It is Peripheral
vision that allows us to see our hand when it is held up beside our head while
we are looking straight ahead.<span style="mso-spacerun: yes;"> </span>It is much
easier to follow footwork than hand movement when using Peripheral vision. </span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Emotion: <span style="mso-spacerun: yes;"> </span>People’s body language will often mirror each
other. If one is aggressive, the other may become aggressive. If one is
friendly, the other may become friendly. If you act casual, the other may
loosen up, and become less aggressive.<span style="mso-spacerun: yes;">
</span>If the situation still calls for a physical response, that is when you
attack. </span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Passing: <span style="mso-spacerun: yes;"> </span>Everything that moves has momentum, or kinetic
energy which will naturally keep flowing in the same linear direction.<span style="mso-spacerun: yes;"> </span>Stopping that momentum, or changing the
direction, requires a large amount of energy and time. Lure your opponent into action,
change your position, then attack before he can change directions. If his
attacking momentum is forward, move diagonally and attack from an angle. </span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Rhythm and Timing: <span style="mso-spacerun: yes;"> </span>Win by changing speed. Attempt to force your
opponent into fighting in an unnatural rhythm for him. <span style="mso-spacerun: yes;"> </span>Advance in arrhythmic steps: slow - medium -
fast, concentrating on your breath. <span style="mso-spacerun: yes;"> </span>Breathe
at varied speeds. <span style="mso-spacerun: yes;"> </span>Build power from your
yells and the tone of your yells. <span style="mso-spacerun: yes;"> </span>The
combination of speed and power is necessary to master timing. <span style="mso-spacerun: yes;"> </span>It is necessary to be able to match your
opponent's rhythm in order to control him. <span style="mso-spacerun: yes;"> </span>Use a half-step, half-count, synchronise with your
opponent's beat/rhythm. <span style="mso-spacerun: yes;"> </span>Count the beats
then change-up and speed up your count. <span style="mso-spacerun: yes;"> </span>A
master will know the rhythm of an attack before the opponent moves. The counter
to this would be not to fight with a fixed rhythm. <span style="mso-spacerun: yes;"> </span>Traditionally trained boxers, for example will
have a favoured rhythm in their heads and their punches will be thrown
according to that rhythm.<span style="mso-spacerun: yes;"> </span>If you can
disrupt that natural rhythm by imposing your own staccato beat, you will have a
big advantage.</span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Distancing: <span style="mso-spacerun: yes;"> </span>This sounds almost too obvious.<span style="mso-spacerun: yes;"> </span>I am not talking about putting kilometres
between you and your opponent, although that is a very sound strategy.<span style="mso-spacerun: yes;"> </span>I’m referring to working to force your
opponent to attack from slightly beyond their reach. Make them over reach, this
will often put them off balance and make them vulnerable to counter-attack. <span style="mso-spacerun: yes;"> </span>Hide your own reach until it is time to
attack. </span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Attack: <span style="mso-spacerun: yes;"> </span>As your opponent prepares an attack, you move
in to attack. Attack without preparation. Don't think, just act. Thinking slows
you down. <span style="mso-spacerun: yes;"> </span>I drill into my karate
students that they must practice, practice, practice their Katas and Yaksu.
Traditional age-old kata are not meaningless formality. <span style="mso-spacerun: yes;"> </span>They are a well-planned, proven, combination
of techniques that when practiced relentlessly, become your instinctive reaction,
your reflex - without thought, in the midst of battle. <span style="mso-spacerun: yes;"> </span>Know why and what your forms teach you then
find ways to use it in sparring so that it can become second nature to you. </span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Motion/Relaxation: <span style="mso-spacerun: yes;"> </span>Stress has the unwanted effect of creating
tension in our body.<span style="mso-spacerun: yes;"> </span>Tension causes
wasted motion and excess effort to break through the inertia it causes. The change
of muscular tension on both sides of a joint determines the limits of speed,
endurance, power, agility and accuracy. <span style="mso-spacerun: yes;"> </span>Excessive tension acts as a brake which slows
and weakens the action. <span style="mso-spacerun: yes;"> </span>Minimum effort
with maximum efficiency is the objective. <span style="mso-spacerun: yes;"> </span>Glide in and out of distance with a minimum of
effort and a maximum of deception. <span style="mso-spacerun: yes;"> </span>Relaxation is a physical state controlled by
the mental state. <span style="mso-spacerun: yes;"> </span>Controlling your thoughts
will make physical control much easier and will conserve energy. <span style="mso-spacerun: yes;"> </span>Quality practice forms quality habits. Relax
the muscles not the mind or attention. </span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Continuous curved
motions require less effort than straight line motions involving sudden and
sharp changes in direction. <span style="mso-spacerun: yes;"> </span></span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;"><span style="mso-spacerun: yes;"></span></span></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">When you do take
action, initiate that action unopposed. Do not restrict, hold back or attempt
to control the action.<span style="mso-spacerun: yes;"> </span>The most
effective attack is fast, unexpected and violent.<span style="mso-spacerun: yes;"> </span>Adopting an easy and natural rhythm will help
eliminate hesitation.</span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Coordination: <span style="mso-spacerun: yes;"> </span>You do not automatically inherit
coordination.<span style="mso-spacerun: yes;"> </span>You can learn coordination
by training the nervous system, not your muscles. <span style="mso-spacerun: yes;"> </span>This learning process requires practice,
repeated over and over again. Do not practice finely skilled movements after
you are tired. Do not substitute gross motions for finer ones or generalised
efforts for specific ones.</span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span style="mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Power: <span style="mso-spacerun: yes;"> </span>Power is related to your centre and balance. <span style="mso-spacerun: yes;"> </span>If you remember back to your high school
science lessons, you will know that Power equals Force times Speed. <span style="mso-spacerun: yes;"> </span>Force equals one-half the mass times the
velocity squared. <span style="mso-spacerun: yes;"> </span>Faster movement
therefore, increases power. <span style="mso-spacerun: yes;"> </span>Speed,
flexibility and endurance, along with strength, leads to excellence in physical
ability. </span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span style="mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Copyright
© 2014 by Drew Dale</span></span></div>
<div style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="font-family: "Times New Roman","serif"; font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">All
rights reserved. This article or any portion thereof may not be reproduced or
used in any manner whatsoever without the express written permission of the
publisher except for the use of brief quotations in a book review or scholarly
journal.</span></span></div>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-42168223089930306882014-12-10T15:25:00.001+10:302014-12-11T05:38:24.548+10:30Runner-speak translated
<br />
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: "Times New Roman","serif"; mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">If you are a regular or seasoned runner, you will have a language that,
to the rest of the world, will be totally incomprehensible.<span style="mso-spacerun: yes;"> </span>If you are one of the rest of humanity who
don’t have a passion for running, the process of having a conversation with a
passionate runner can be confusing and bewildering.</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">The language differences I’m talking about is not like the differences
between English and German, for example, it is about the terminology runners
use to describe what they do when they train.<span style="mso-spacerun: yes;">
</span>More specifically, the language is about the training techniques they
use to improve their performance.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">If you want to incorporate running into your training, or you wish to
become a competitive runner, you need to understand the terminology that comes
along with the sport.<span style="mso-spacerun: yes;"> </span>The following
translations should help you get started.</span></span></div>
<ul>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Intervals<br />
These are periods of hard running alternated with easier “rest” periods of
jogging.<span style="mso-spacerun: yes;"> </span>Intervals are great for
increasing speed.<span style="mso-spacerun: yes;"> </span>In other words, you
build “over speed” intervals into your run to increase your ability to run
harder when you need to.<span style="mso-spacerun: yes;"> </span>There are
several ways you can structure the intervals, they can range from 30 seconds to
5 minutes with rest periods of the same duration.<span style="mso-spacerun: yes;"> </span>An alternative would be to reduce the rest
periods to half the interval.</span></span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Cruise Intervals<br />
This training method requires you to have a really good grasp on your speed and
endurance capacities.<span style="mso-spacerun: yes;"> </span>Run for a period
of time that is 20 – 30 seconds per kilometre slower than your 10 kilometre
race pace; then jog for a period 20 to 30 percent as long (e.g. 10 minutes of
running, 2 minutes of jogging).<span style="mso-spacerun: yes;"> </span>Do<span style="mso-spacerun: yes;"> </span>or 4 consecutively.<span style="mso-spacerun: yes;"> </span>The idea is to raise the point at which
lactic acid build up begins in your blood.<span style="mso-spacerun: yes;">
</span>This technique will teach your body to metabolise (eliminate) tiring
lactic acid more efficiently thereby improving your endurance.</span></span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Tempo Runs<br />
Tempo runs are another method for building your endurance.<span style="mso-spacerun: yes;"> </span>After warming up, run for 15 – 30 minutes at
a pace 20 – 30 seconds slower than your10 kilometre race pace.<span style="mso-spacerun: yes;"> </span>Maintaining a pace that is slower than race
pace but faster than a jog will cause the body to begin metabolising lactic
acid sooner and more efficiently, which will translate into an ability to run
at a faster pace for longer.</span></span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Hill Work<br />
At some point, we all will have to run up hill and there is no better way to
get good at it than to actually do it.<span style="mso-spacerun: yes;"> </span>The
idea is to run up hills at 85 to 90 percent effort, then jog down as a
rest;<span style="mso-spacerun: yes;"> </span>repeat several times.<span style="mso-spacerun: yes;"> </span>The uphill part should take from 30 seconds
to five minutes, and the recovery (the downhill portion) 1 ½ to 2 times
longer.<span style="mso-spacerun: yes;"> </span>It is a good idea to add a 30 –
60 second surge in the middle of the downhill portion.<span style="mso-spacerun: yes;"> </span>The whole objective is to improve your ability
to run up, and down, hills.</span></span></div>
</li>
</ul>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">So, next time you are talking to your running mates, ask them about
Intervals, Cruise Intervals, Tempo Runs and Hill Work, I’m sure you will get a
lengthy and animated discussion.<span style="mso-spacerun: yes;"> </span>If you
feel like becoming a runner, or becoming more serious about running, try these
four simple but effective<span style="mso-spacerun: yes;"> </span>training methods,
the results will speak for themselves.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Copyright
© 2014 by Drew Dale</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="font-family: "Times New Roman","serif"; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">All
rights reserved. This article or any portion thereof may not be reproduced or
used in any manner whatsoever without the express written permission of the
publisher except for the use of brief quotations in a book review or scholarly
journal.</span></span></div>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-72253845173387388802014-12-09T21:23:00.000+10:302014-12-10T07:23:25.758+10:30Ten fitness questions you have always wanted to ask<br />
<span style="font-family: inherit;">
<br />
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Times New Roman","serif"; mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Q. My mate and I started training at the same time but he’s improved
much quicker than I have.<span style="mso-spacerun: yes;"> </span>What’s up with
that?</span></span></b></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Times New Roman","serif"; mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">A. One word, genetics.<span style="mso-spacerun: yes;"> </span>Studies of
people who are at approximately the same fitness level, undergoing the exact
same exercise program, have resulted in outcomes that varied by as much as
60%.<span style="mso-spacerun: yes;"> </span>Some people are high responders
while others are low responders.<span style="mso-spacerun: yes;"> </span>The
vast majority though respond fairly consistently at 15 – 20 % improvement in
cardiovascular fitness over a 12 week period.<span style="mso-spacerun: yes;">
</span>Remember though, exercise is dose-related; the more you do the more you
get back.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Q. Why is it I can add more plates for my biceps curls than for my leg
extensions?<span style="mso-spacerun: yes;"> </span>Do some body parts get
stronger quicker than others?</span></span></b></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">A. Yes, some muscles do get stronger more quickly than others although;
it is usually more often the legs than the arms.<span style="mso-spacerun: yes;"> </span>This is a case of genetics coming into play
once again.<span style="mso-spacerun: yes;"> </span>Your potential for muscular development
depends on the relative length of your muscles and the makeup of the muscle
fibres, which may vary from one body part to another.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Q. Does bulking up make you less flexible?</span></span></b></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">A. This is the old “muscle-bound” theory.<span style="mso-spacerun: yes;"> </span>The pumped feeling you get immediately after
a good session might make your muscles feel like they have been chiseled out of
granite, but in fact, lifting weights through a full range of motion actually
stretches the muscles.<span style="mso-spacerun: yes;"> </span>As long as you
adhere to good form with full range of motion, you will not lose
flexibility.<span style="mso-spacerun: yes;"> </span>That is not a good reason
to not stretch after your workout.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Q. All of my mates say that soreness is bad, but I feel like if I’m a
little sore then I have done the right amount of work.<span style="mso-spacerun: yes;"> </span>Isn’t the whole idea to push your muscles to
the limit?</span></span></b></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">A. This is a fine line that should never be crossed.<span style="mso-spacerun: yes;"> </span>The truth is that when you lift weights, you
are actually causing thousands of micro-tears in the muscle fibres, which will
induce the body to begin the process of repair and building a stronger
muscle.<span style="mso-spacerun: yes;"> </span>The effect of these micro-tears
is sore muscles.<span style="mso-spacerun: yes;"> </span>Experiencing pain
during or after exercise is normal unless the pain is a sharp or sudden
pain.<span style="mso-spacerun: yes;"> </span>In the event you experience sharp
or sudden pain, stop what you are doing immediately and seek medical advice.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Q. Will making my muscles bigger or stronger boost my sex drive?</span></span></b></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">A. Not necessarily, aerobic exercise is believed to be more likely to improve
your sex drive.<span style="mso-spacerun: yes;"> </span>However, the difficulty
lies in that how do you measure sex drive?<span style="mso-spacerun: yes;">
</span>What is known, is that the hormonal release from aerobic exercise, and
to a lesser degree weight training, can induce a heightened sexual
response.<span style="mso-spacerun: yes;"> </span>Perhaps it is the endorphins
or maybe, it’s simply the fact the when you exercise you lose weight and feel
much healthier, and sexier.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Q. When is it acceptable to talk to a woman you don’t know in the gym?</span></span></b></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">A.<span style="mso-spacerun: yes;"> </span>In my opinion, if you are not
a staff member or Personal Trainer, avoid this trap as much as possible.<span style="mso-spacerun: yes;"> </span>The basic rule is: a gym is the place to pick
up weights not to pick up women.<span style="mso-spacerun: yes;"> </span>If you
absolutely must make conversation, follow these basic rules:</span></span></div>
<ul>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Check for a wedding ring.
If it’s there, walk away.</span></span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">If she is in the middle of
a set, wait until she is finished.</span></span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">If she is wearing
earphones, she probably wants to workout on her own.</span></span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">If she scowls at you, she
definitely doesn’t want you to talk to her.</span></span></div>
</li>
</ul>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Q. What should I do is someone else is sitting on it between sets?</span></span></b></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">A.<span style="mso-spacerun: yes;"> </span>I would give him the benefit
of the doubt, he may be new to the gym and not know the gym etiquette.<span style="mso-spacerun: yes;"> </span>He might also simply be so focussed on his
workout that he hasn’t noticed that someone else is waiting.<span style="mso-spacerun: yes;"> </span>The thing is, if you don’t ask you will never
know.<span style="mso-spacerun: yes;"> </span>If you politely ask “do you mind
if I work in with you?” you will probably get a polite response.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Q. Why is it so important to drink while I’m working out, why not just
fill up before and after?</span></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;"></span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">A.<span style="mso-spacerun: yes;"> </span>The problem with dehydration
is that it is an insidious affliction, by the time you are thirsty you are
already dehydrated.<span style="mso-spacerun: yes;"> </span>Filling up before
your workout may keep you hydrated enough to get through without becoming
dangerously dehydrated but in a climate like Queensland’s, you could get this
horribly wrong.<span style="mso-spacerun: yes;"> </span>Studies have also shown
that drinking water during exercise helps maintain blood volume and, as a
consequence, keep core body temperature under control.<span style="mso-spacerun: yes;"> </span>Both of these effects are critical in
maintaining good health.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Q. I’d like to start exercising but I can’t afford any exercise
equipment, much less a gym membership.<span style="mso-spacerun: yes;">
</span>What options do I have?</span></span></b></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">A. When we think about exercise today, images of high-tech gyms and
equipment with all of the best gadgets spring immediately to mind.<span style="mso-spacerun: yes;"> </span>But when we think back a generation or two,
what did we have?<span style="mso-spacerun: yes;"> </span>Not much at all.<span style="mso-spacerun: yes;"> </span>Some of the best fitness results can be
obtained with something as simple as body weight exercises.<span style="mso-spacerun: yes;"> </span>Pushups, Chin ups and Squats were effective
exercises well before machines and all of the glitzy equipment were invented.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Q. What’s the best way to go about hiring a Personal Trainer?</span></span></b></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">A.<span style="mso-spacerun: yes;"> </span>If you decide you would like
to work with a Personal Trainer, you must first establish that they are
qualified and accredited to work as a PT.<span style="mso-spacerun: yes;">
</span>Every PT in Australia must hold a Certificate III and IV in Fitness
issued by a Registered Training Organisation.<span style="mso-spacerun: yes;">
</span>Having the Certificates alone is not enough.<span style="mso-spacerun: yes;"> </span>They must also be accredited by an Industry
Peak Body, such as Fitness Australia.<span style="mso-spacerun: yes;">
</span>Ok, you’ve found a qualified and accredited Trainer what now?<span style="mso-spacerun: yes;"> </span></span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;"><span style="mso-spacerun: yes;"></span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">It all basically comes down to how well you get along.<span style="mso-spacerun: yes;"> </span>It’s pointless entering into a Client/Trainer
relationship with someone you feel uncomfortable with.<span style="mso-spacerun: yes;"> </span>Every good Trainer will want to sit with you
and talk about you; what your goals are, your motivation, previous exercise
experience and any illness of injuries you might have or had in the past.<span style="mso-spacerun: yes;"> </span>Without a clear understanding of where you
are right now and where you want to get to, how on earth can the Trainer have
any chance of helping your reach your goals?<span style="mso-spacerun: yes;">
</span></span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;"><span style="mso-spacerun: yes;"></span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Finally, cost will come into it but realistically, most Trainers will
charge around the same amount.<span style="mso-spacerun: yes;"> </span>Where the
variances occur, will be around things like Group Fitness concessions, Paid in
Advance discounts or Direct Debit discounts.<span style="mso-spacerun: yes;">
</span>If you have a limited budget, be up front and tell the Trainer so that
he can structure his offering around what you can afford.<span style="mso-spacerun: yes;"> </span>Any Trainer worth their salt will tell you if
they cannot work within your budget and may even suggest you speak to another
Trainer.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Copyright
© 2014 by Drew Dale</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="font-family: "Times New Roman","serif"; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">All
rights reserved. This article or any portion thereof may not be reproduced or
used in any manner whatsoever without the express written permission of the
publisher except for the use of brief quotations in a book review or scholarly
journal.</span></span></div>
</span><br />Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-89398497722893042402014-12-08T14:03:00.000+10:302014-12-09T05:12:59.755+10:30How to Buy the Perfect Shoe
<br />
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: "Times New Roman","serif"; mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">You could apply the following principles to buying any shoe but I am
looking specifically at exercise shoes, no matter what the intended use, e.g.
running, walking, basketball, tennis or cross-training.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: "Times New Roman","serif"; mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">When buying shoes, getting to proper fit is arguably, the most important
factor.<span style="mso-spacerun: yes;"> </span>Many athletic shoe retailers
will have specially trained staff to measure your foot, assess the biomechanics
of your gait and advise on the best type of shoe for your planned
activities.<span style="mso-spacerun: yes;"> </span></span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;"><span style="mso-spacerun: yes;"></span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">The second factor to consider is to make sure you spend enough.<span style="mso-spacerun: yes;"> </span>It is not a case of finding the cheapest shoe
available but rather a case of working out what your budget is and spending
enough to buy the best shoe for you.<span style="mso-spacerun: yes;">
</span>Whatever your budget, it will be easier to make a well-informed, smart
choice if you follow these tips:</span></span></div>
<h4 style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Check for Wear</span></h4>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">The way that your old shoes have worn will be the best guide for
deciding what features you need in your new shoes.<span style="mso-spacerun: yes;"> </span>For example, if the outside edge of the heel
area is worn the most, you tend to roll along the outer edge of your shoe when
you run.<span style="mso-spacerun: yes;"> </span>This is known as Inversion,
although many retailers will mistakenly refer to it as supinating or under
pronating.<span style="mso-spacerun: yes;"> </span>Runners with inversion
typically have rigid, immobile feet and should look for shoes with heavy
cushioning and soft midsole with less medial support.<span style="mso-spacerun: yes;"> </span>These shoes are usually built on a curved
last and encourage foot movement.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">If your heels shoes have worn mostly on the inside edge, you experience
Eversion when you run, often mistakenly called over pronating by
retailers.<span style="mso-spacerun: yes;"> </span>If you have an eversion
problem, you should look for shoes that feature a medial post, a polyurethane
midsole and a carbon-rubber insole.<span style="mso-spacerun: yes;"> </span>Most
shoes for eversion correction are built on a straight last for more stability
and support.</span></span></div>
<h4 style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Examine the new Shoe</span></h4>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Your shoes need to be well made and be free of any flaw, or fault, that
might introduce discomfort.<span style="mso-spacerun: yes;"> </span>Examine the
shoes inside and out for raised stitching or stitching that is coming loose and
if you find any, grab another pair of shoes.<span style="mso-spacerun: yes;">
</span>Minor issues like these can become major sources of discomfort and
possible injury over the long haul.<span style="mso-spacerun: yes;"> </span>Also
examine the intersection of the upper and sole of the shoe.<span style="mso-spacerun: yes;"> </span>Try to peel them apart and if there is any
separation, choose another shoe.</span></span></div>
<h4 style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Try different sizes</span></h4>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">The sizes on the boxes and tags on the shoes really mean very
little.<span style="mso-spacerun: yes;"> </span>Sizes vary from manufacturer to
manufacturer and from model to model.<span style="mso-spacerun: yes;">
</span>Use the advice from the (qualified) retail assistant to find a starting
point and work up and down (size wise) from there.<span style="mso-spacerun: yes;"> </span>Remember, proper fit and comfort are the be
all and end all.</span></span></div>
<h4 style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Get a three-way fit</span></h4>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">This is not as complicated as it sounds.<span style="mso-spacerun: yes;">
</span>Put simply, it means:</span></span></div>
<ol>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">The
longest of your toes should clear the end of the shoe by 5 – 15 mm.</span></span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">The ball
of the foot should fit comfortably into the widest part of the shoe.</span></span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">The heel
should fit snugly without any slippage.</span></span></div>
</li>
</ol>
<h4 style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Try on both shoes</span></h4>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Most people typically have one foot slightly larger than the other, so
getting a perfect fit for the smaller foot will mean problems for the larger
foot.<span style="mso-spacerun: yes;"> </span>If you already know which foot is
larger, base your decisions on how the shoe fits that foot.<span style="mso-spacerun: yes;"> </span>Finally, stand up after lacing up the shoe to
allow your foot to flatten out and spread out under your body weight.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Shop late</span></span></b></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">After you have been up and down on your feet all day, walking, running,
whatever you normal day entails, your feet can swell by up to 5 percent between
morning and night.<span style="mso-spacerun: yes;"> </span>Buying a shoe too
early in the day could result in you purchasing a shoe that ends up pinching by
the end of the day.</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Don’t force it</span></span></b></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Do not try to follow the example of Cinderella’s ugly sisters and try to
force your foot into a shoe that is simply too small or one that allows your
foot to literally swim around inside the shoe.<span style="mso-spacerun: yes;">
</span>There are still some badly trained, or unscrupulous, retailers who will
try to rationalise the purchase and they have a number of tricks you should be
aware of:</span></span></div>
<ol>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">“That’s a good snug fit.”<span style="mso-spacerun: yes;"> </span>Snug really means tight, perhaps too tight.</span></span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">“It will stretch with wear.”<span style="mso-spacerun: yes;"> </span>No it won’t.<span style="mso-spacerun: yes;">
</span>Modern shoe technology is designed to ensure the shoe maintains it shape
and size.<span style="mso-spacerun: yes;"> </span>It may become more comfortable
as it conforms to the shape of your foot, but it will not stretch.</span></span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span lang="EN-US" style="mso-ansi-language: EN-US; mso-bidi-font-size: 10.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">“If you wear thicker socks
it will fit perfectly.”<span style="mso-spacerun: yes;"> </span>Does that mean
you also need a sock wardrobe?<span style="mso-spacerun: yes;"> </span>Before
you go to the shoe store, choose a pair of socks you would normally wear with
the shoes and take them with you or, wear them to the store.<span style="mso-spacerun: yes;"> </span>If the shoes don’t fit while you are wearing
those socks, they will not fit.<span style="mso-spacerun: yes;"> </span>Don’t
buy them.</span></span></div>
</li>
</ol>
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Copyright
© 2014 by Drew Dale</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: "Times New Roman","serif"; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">All
rights reserved. This article or any portion thereof may not be reproduced or
used in any manner whatsoever without the express written permission of the
publisher except for the use of brief quotations in a book review or scholarly
journal.</span></span></div>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-39608652733048425832014-12-07T12:58:00.000+10:302014-12-08T07:16:59.356+10:30The Core Routine
<br />
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-family: ProximaNova; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">You all know that you can’t
build a house from the roof down, you have to have a firm foundation and work
your way up.<span style="mso-spacerun: yes;"> </span>The same principle applies
to building a stronger, fitter body.<span style="mso-spacerun: yes;"> </span></span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="mso-spacerun: yes;"></span></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">What do I mean by “core”?<span style="mso-spacerun: yes;"> </span>I’m referring to a basic weight training
program that offers a balanced, healthy level of physical fitness.<span style="mso-spacerun: yes;"> </span>It means exercises that prepare your body for
more challenging activities, such as your chosen sport.<span style="mso-spacerun: yes;"> </span>In other words, the foundation of your
fitness program.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">For basic muscle
training, there are only seven major muscle groups you need to work with
weights.<span style="mso-spacerun: yes;"> </span>Even though the core routine
lists some essential exercises for fitness, they are not the only exercises you
should be doing.<span style="mso-spacerun: yes;"> </span>They are a good base, a
great starting point.</span></span></div>
<h3 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Legs</span></span></h3>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Free Weight: Squats</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Keep your shoulders
vertically aligned with your ankles throughout the entire movement.<span style="mso-spacerun: yes;"> </span>Start by pushing your hips back slightly and
bend the knees until your thighs are parallel to the ground.<span style="mso-spacerun: yes;"> </span>Push back up to the starting position.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Machine: Leg Press</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Sit right back in the
seat with your back pressed against the back rest, feet flat on the plate and
shoulder width apart.<span style="mso-spacerun: yes;"> </span>Push on the plate,
driving the seat back along the rails.<span style="mso-spacerun: yes;">
</span>Stop so that your knees are still slightly bent then lower slowly back
to the starting position.</span></span></div>
<h3 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Chest</span></span></h3>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Free Weight: Bench Press</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Keep your feet flat on
the floor with head and shoulders pressed down against the bench.<span style="mso-spacerun: yes;"> </span>Hold the bar at shoulder width and lower
slowly until the bar touches the chest.<span style="mso-spacerun: yes;">
</span>Pause then push back up to the starting position.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Machine: Bench Press</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">The placement of your
feet, shoulders and head is identical to when you are using free weights.<span style="mso-spacerun: yes;"> </span>When lowering, stop when your hands are level
with your chest.<span style="mso-spacerun: yes;"> </span>Raise slowly.</span></span></div>
<h3 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Back</span></span></h3>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Free Weight: One-Arm Dumbbell Rows</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Place one knee, and the
hand on the same side, on a bench positioned so that your shoulders and hips
are parallel to the ground.<span style="mso-spacerun: yes;"> </span>Hold a dumbbell
in the free hand and slowly raise the elbow until the weight is level with the
chest.<span style="mso-spacerun: yes;"> </span>Lower to the starting position.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Machine: Seated Rows</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Sit facing the machine
and grasp the handle/s with both hands.<span style="mso-spacerun: yes;">
</span>Keeping your upper body straight, pull the handle/s into your chest with
your arms, trying to squeeze your shoulder blades together.</span></span></div>
<h3 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Shoulders</span></span></h3>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Free Weights: Alternating Dumbbell Press</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Sit on a bench with your
back straight and dumbbells held at shoulder height, palms facing inwards.<span style="mso-spacerun: yes;"> </span>Raise one arm at a time above your head until
your arm is fully extended.<span style="mso-spacerun: yes;"> </span>Lower and
repeat on the other side.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Machine: Lateral Raises</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Sit with your chest
against the support pad, and arm pads resting slightly above your elbows.<span style="mso-spacerun: yes;"> </span>Lift your elbows outward until they reach
shoulder level.</span></span></div>
<h3 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Biceps</span></span></h3>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Free Weight: Concentration Curls</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Hold a dumbbell in one
hand and lean forward so that you can rest your elbow against the inside of the
knee on the same side.<span style="mso-spacerun: yes;"> </span>Allow your arm to
hang freely between your legs then slowly raise the dumbbell by bending the
elbow.<span style="mso-spacerun: yes;"> </span>When you reach the top of the
movement, pause then lower slowly.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Machine: Biceps Curls</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Adjust the machine so
that your elbows are aligned with the pivot point on the machine and your chest
is pressed against the front edge of the pad.<span style="mso-spacerun: yes;">
</span>Grasp the handles palms up and slowly bend the elbows until the handles
have reached their highest point.<span style="mso-spacerun: yes;"> </span>Pause,
then lower slowly.</span></span></div>
<h3 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Triceps</span></span></h3>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Free Weights: Overhead Triceps Extension</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Lie on a bench with your
feet firmly on the ground and head resting on the bench.<span style="mso-spacerun: yes;"> </span>Hold a barbell directly over your head, arms
fully extended.<span style="mso-spacerun: yes;"> </span>Slowly lower the barbell
by bending the elbows.<span style="mso-spacerun: yes;"> </span>Keep the upper
arms completely still during the movement.<span style="mso-spacerun: yes;">
</span>When the barbell reaches a point in line with the top of your head,
pause and return to the starting position.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Machine: Cable Push-Down</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Stand with your feet
shoulder width apart and one foot slightly in front of the other.<span style="mso-spacerun: yes;"> </span>Start with the bar slightly above waist
height and push down until your arms are fully extended.<span style="mso-spacerun: yes;"> </span>Slowly return to the starting position and
repeat.</span></span></div>
<h3 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Abdominals</span></span></h3>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Free Weight: Crunches</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">With crunches, you will
be the free weight.<span style="mso-spacerun: yes;"> </span>Start on you back,
knees flexed and feet flat on the floor.<span style="mso-spacerun: yes;">
</span>Place your fingertips on the temples with elbows spread out to the sides.<span style="mso-spacerun: yes;"> </span>Keeping your lower back flat on the floor,
raise your shoulders off the ground then relax.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Machine: Abdominal Curl Machine</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Not every gym has an Ab
Machine but it if does, make sure your back and shoulders are pressed firmly
against the pads and your feet are firmly anchored behind the leg pads.<span style="mso-spacerun: yes;"> </span>Grasp the handles above your head and using
only your abdominals, pull the handles forward and down.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">There are literally
hundreds of alternative exercises and variations on these exercises but as a
starting point, this is all you need.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">A good rule of thumb is
that after 4 weeks on this program, your foundation has been set and you will
be ready to move on to more advanced exercises.<span style="mso-spacerun: yes;">
</span>Good luck!</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">E:
</span><a href="mailto:drew@brightshare.com.au"><span style="font-family: inherit;">drew@brightshare.com.au</span></a></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Copyright
© 2014 by Drew Dale</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: "Times New Roman","serif"; font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">All
rights reserved. This article or any portion thereof may not be reproduced or
used in any manner whatsoever without the express written permission of the
publisher except for the use of brief quotations in a book review or scholarly
journal</span>.</span></div>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-22450430643796833112014-12-03T16:02:00.002+10:302014-12-04T05:55:25.519+10:30The Basic Fitness Template
<br />
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-family: ProximaNova; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Keeping in mind the
principles of planning your exercise program, discussed in my last blog, your
fitness routine should be simple and well structured.<span style="mso-spacerun: yes;"> </span>Generally, you should be working out three
times per week with a rest day between each workout day so that your muscles
have time to recover and get stronger.<span style="mso-spacerun: yes;">
</span>Monday, Wednesday, Friday seems to be the default standard when it comes
to scheduling workouts for most people but you should do whatever works for
you.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-family: ProximaNova; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;"><span style="font-family: inherit;">Ideally</span>, you should be
working out for between 30 and 60 minutes, which is 1.5 to 2 hours per
week.<span style="mso-spacerun: yes;"> </span>When you think about it, that is
not a big commitment.<span style="mso-spacerun: yes;"> </span>On those three
days you should follow this simple structure.</span></span></div>
<ol>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">A 5 minute warm up.<span style="mso-spacerun: yes;"> </span>This does not need to be strenuous, all you
are trying to do is raise your core temperature slightly and increase the blood
flow to the muscles you plan to work on.<span style="mso-spacerun: yes;">
</span>I personally prefer the rowing machine for warm ups, because it works
all of the major muscle groups.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Thirty minutes of your chosen
workout, e.g. weights, TRX, Kettlebells or aerobic exercise.<span style="mso-spacerun: yes;"> </span>This is the main game and the reason you are
in the gym, so don’t short change yourself.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Five to ten minutes of stretching to
cool down and bring your heart rate back to a normal state.</span></span></div>
</li>
</ol>
<h3 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 13pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;">Key Decisions</span></h3>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; font-size: 13pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Now that you have your
structure, timing and days that you will be training, there are some basic
decisions you need to make in order to choose the best workout for you.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;">Building Strength</span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">The simple rule of thumb
for building strength is to lift heavy weights.<span style="mso-spacerun: yes;">
</span>Combining heavy weights with a low number of repetitions across 3 to 5
sets is the best formula but the keys to success are working to genuine fatigue
on each set and <b style="mso-bidi-font-weight: normal;">rest</b>.<span style="mso-spacerun: yes;"> </span>Do not underestimate the value of resting
between sets, 1 – 2 minutes, and resting between workouts so that your muscles
can recover.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;">Building Stamina</span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Building stamina, or
muscular endurance, on the other hand is all about not resting.<span style="mso-spacerun: yes;"> </span>The idea is to lift and keep lifting until
you cannot lift any more.<span style="mso-spacerun: yes;"> </span>Muscular
endurance requires you to lift moderate weights for a high number of
repetitions, say 15 – 20 reps across 3 – 5 sets.<span style="mso-spacerun: yes;"> </span>Once again, rest is one of the keys to
success so you should keep your rest between sets to a maximum of 30 seconds.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;">Combining Strength and Stamina</span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">For most people, the
ideal fit lies somewhere in the middle ground between strength and endurance.<span style="mso-spacerun: yes;"> </span>To achieve a well-rounded result, aim to
combine the principles of both as follows:</span></span></div>
<ol>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Complete 5 set, 1 x 30 reps, 1 x 15
reps, 1 x 8 reps, 2 x 5 reps.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Start with a light weight that allows
you to just complete the first set.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Increase the weight for each
subsequent set by 2.5 – 5 kgs.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">The last 3 sets should be difficult
to complete.</span></span></div>
</li>
</ol>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">To add more intensity
into this workout, you can add supersets in to the workout after each completed
set.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">This approach to building
strength and stamina is a proven approach that has been used successfully by
Australian soldiers for a number of years.<span style="mso-spacerun: yes;">
</span>For a personalised program based on this model, contact me for more
details. </span></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">E:
<a href="mailto:drew@brightshare.com.au">drew@brightshare.com.au</a></span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><a href="mailto:drew@brightshare.com.au"></a><span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><a href="mailto:drew@brightshare.com.au"><br /></a></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Copyright
© 2014 by Drew Dale</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: "Times New Roman","serif"; font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">All
rights reserved. This article or any portion thereof may not be reproduced or used
in any manner whatsoever without the express written permission of the
publisher except for the use of brief quotations in a book review or scholarly
journal.</span></span></div>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-79240196816197611062014-12-02T15:47:00.003+10:302014-12-03T05:44:56.041+10:30Setting Exercise Goals
<br />
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-family: ProximaNova; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Setting exercise goals;
that’s easy right?<span style="mso-spacerun: yes;"> </span>Well, no it’s not and
that’s why so many people spend countless hours working out in the gym and
getting nowhere!</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">There is a well-used
saying in business that goes along the lines of: “If you fail to plan, you plan
to fail.”<span style="mso-spacerun: yes;"> </span>I know no-one actually plans
to fail but if you don’t have a plan to get you from where you are to where you
want to be, how on earth will you ever get there?</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Everyone begins their
exercise program with something in mind, no matter how vague it might be.<span style="mso-spacerun: yes;"> </span>It might be to lose weight, run a faster 5km,
to look better on the beach or, simply to live longer than your parents
did.<span style="mso-spacerun: yes;"> </span>There are as many motivators as
there are people.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Setting goals is simply
making what is in your head translate into action for your body while maintaining
your interest until you reach your goals.<span style="mso-spacerun: yes;">
</span>If you write those goals down and share it with someone, you have made
an unbreakable commitment and are more likely to follow through and are less
likely to give up when the going gets tough; and it will.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Goals start with a
reality check.<span style="mso-spacerun: yes;"> </span>Having unrealistic or
impossible goals is almost as bad as having none at all.<span style="mso-spacerun: yes;"> </span>You need to understand your baseline, or
starting point, your physical limitations and your strengths in order to map
out a plan that will work for you.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Let’s start with your
baseline.<span style="mso-spacerun: yes;"> </span>It is imperative that you know
exactly what shape your body is in before you start or you will have no hope of
measuring your progress.<span style="mso-spacerun: yes;"> </span>As an absolute
minimum, you should measure and record the following data:</span></span></div>
<ul>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="font-family: inherit;"><span style="color: #232323; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;">D</span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;">ate
of the measurements.<span style="mso-spacerun: yes;"> </span>Knowing when you
start is fundamental and all measurements should be in cms and kgs. Measure
only one arm and leg on the same side of the body.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Height.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Weight.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Neck.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Chest.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Waist.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Hips.</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Thigh
(widest point)</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Calf
(widest point)</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Bicep
(widest point)</span></span></div>
</li>
<li><div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Forearm
(widest point)</span></span></div>
</li>
</ul>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Using this data, it is
possible to calculate your body fat percentage and Basal Metabolic Rate (BMR),
which is the number of calories your body needs to exist. You can use this
information to work out a nutrition plan that will provide sufficient energy to
complete your exercise program.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Next, you need to make a
realistic assessment of your limitations and strengths.<span style="mso-spacerun: yes;"> </span>Look at things like old injuries, current
injuries, time constraints from work or family commitments.<span style="mso-spacerun: yes;"> </span>Also consider how you can work your diary to
block out periods of time specifically for exercise.<span style="mso-spacerun: yes;"> </span>With the number of 24 hour facilities opening
around the country, lack of time should no longer be such an insurmountable
problem.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Ok, you have your goals
and you now know where you are beginning from, what now?<span style="mso-spacerun: yes;"> </span>Now, you have to get on with it but, there
are still a number of things you need to do.</span></span></div>
<h3 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 14pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Making Goals Work</span></span></h3>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; font-size: 14pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">It doesn’t matter who it
is, how long they have been working out or how close/far they are from their
goals, everyone will at some point ask themselves why they are putting
themselves through this.<span style="mso-spacerun: yes;"> </span>Don’t worry, it
is totally normal and that is exactly what your goals are for; to answer that
exact question and should give you reasons that are strong enough to keep you
going.<span style="mso-spacerun: yes;"> </span>Those reasons are not always
enough, so here are some things that will help.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Be Specific</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">If your goals are not
clearly defined, it is difficult to tell whether you have reached them.<span style="mso-spacerun: yes;"> </span>Without that clear definition, there is also no
feeling of progress or achievement.<span style="mso-spacerun: yes;">
</span>Rather than saying you will take up running, commit to running 2 kms
twice this week.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Talk the Walk</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">The most effective goals
are about what you will do, not what you can accomplish by doing it.<span style="mso-spacerun: yes;"> </span>For example, deciding you will lower your
resting heart rate by 10 beats per minute is specific but not
action-focussed.<span style="mso-spacerun: yes;"> </span>Instead, focus on the
process rather than the outcome by deciding to do weight training three times per
week.</span></span></div>
<h4 style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Focus on the Short Term</span></span></h4>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span></b><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Like any task, a
commitment to change your life by becoming fitter, stronger, lighter, whatever
your goal is, the prospect of taking on something this big can be daunting and
like every other task we are confronted with, it becomes so much easier if we
break it down into smaller, more manageable, chunks.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Having a broad ambition
like “finishing a marathon” is all very nice but is not achievable without a
long-term plan and smaller steps along the way.<span style="mso-spacerun: yes;">
</span>Build your plan with your broad goal, like finishing a marathon, as the
end point, then develop daily actions that build upon each other to direct you
towards that goal.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">The starting point in
your short-term plans should be skills development.<span style="mso-spacerun: yes;"> </span>If you want to finish a marathon, you will
need to know how to run efficiently and have superior endurance.<span style="mso-spacerun: yes;"> </span>So, begin running short distances to develop
those skills and increase the distance and volume every week.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="font-family: inherit;"><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;">Measure your
progress.<span style="mso-spacerun: yes;"> </span>We touched on measurement
earlier and you should consider measuring everything every four weeks.<span style="mso-spacerun: yes;"> </span>If you are aiming at running the marathon,
for example, measure your elapsed time over a fixed distance. </span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;">If your training is
becoming boring or predicable, do something different for a few weeks to break
it up and add some interest.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"><span style="font-family: inherit;">Finally, don’t be too
hard on yourself.<span style="mso-spacerun: yes;"> </span>If life throws you a
curve ball, deal with it and jump back on the exercise train when you are
done.<span style="mso-spacerun: yes;"> </span>The old idea of throwing everything
at your training, at the exclusion of all else, is not valid and will almost
guarantee you will give up.<span style="mso-spacerun: yes;"> </span>Remember,
you may not be there yet but you are closer than you were yesterday.</span></span></div>
<div style="background: white; line-height: normal; margin: 0cm 0cm 6pt;">
<span style="color: #232323; font-size: 12pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 16.0pt;"></span><span lang="EN-US" style="font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Copyright
© 2014 by Drew Dale</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="line-height: normal; margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: "Times New Roman","serif"; font-size: 10pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">All
rights reserved. This article or any portion thereof may not be reproduced or
used in any manner whatsoever without the express written permission of the
publisher except for the use of brief quotations in a book review or scholarly
journal.</span></span></div>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-5635062107579390292014-12-02T05:31:00.002+10:302014-12-02T05:31:52.360+10:30Gym Etiquette
<br />
<div style="line-height: normal; margin: 0cm 0cm 10pt 18pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Arial","sans-serif";">What
is Gym Etiquette?<span style="mso-spacerun: yes;"> </span>In simple terms, it is
all about consideration for others and good manners.<span style="mso-spacerun: yes;"> </span>Sadly, both of these commodities seem to have
been lost in recent years.</span></div>
<br />
<div style="line-height: normal; margin: 0cm 0cm 10pt 18pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Arial","sans-serif";">The
advantages of understanding what constitutes Gym Etiquette and then applying
those standards when you are in the gym are many but the main one is that you
will enjoy your workout and know that others are also enjoying a
frustration-free time.</span></div>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">Uphold rules of
club and exercise room</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Every gym has a set of rules
posted at various strategic locations around the building. Read rules and
posted signs and if you can’t find them, ask the staff to point them out
to you.</span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Observe posted equipment
instructions and warnings.<span style="mso-spacerun: yes;"> </span>These
notices are there for your safety and the safety of others.</span></li>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">If you would like
to use a piece of equipment someone is using</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l10 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Ask if you can "work in
between their sets" </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l10 level2 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">if they say no, be patient and
have compassion for the feeble minded acceptable reasons for denying
"working in" include <br />
two or more individuals already exercising on equipment <br />
a large number of free weights are loaded on equipment and user is nearly
finished </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l10 level2 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">after each set, allow the other
person to use the equipment <br />
try to set the apparatus adjustments back where the other person had set
them <br />
assist with reloading or unloading weight </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l10 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">If someone begins exercising on a
weight apparatus while you were resting between your sets </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l10 level2 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">you should say "I only have
X number of sets left on this machine, you may work in with me if you
would like" </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l10 level2 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">if you were working in between
someone else's sets, make the other person is aware someone is already
sharing the equipment with you </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l10 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">If waiting in line and you leave
to use the restroom or get a drink of water </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l10 level2 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">tell the person behind you in
line you are coming right back so they are aware you are waiting </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l10 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">If someone sneaks ahead of you </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l10 level2 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">you should say "I just went
to go to ___, I believe I was here before you". </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l10 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">You cannot claim a piece of
equipment by setting a towel or water bottle on or next to it </span></li>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">When you are using
equipment and others waiting</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l9 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Allow others to work in between
your sets </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l9 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Do not rest on exercise equipment
</span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l9 level2 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">studies suggest recovery is
accelerated by light muscular activity such as walking about between sets
rather than sitting </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l9 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">On cardio equipment, abide by the
time limit set by club (typically 30 minutes). </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l9 level2 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">do not wait for someone to ask
you to get off </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l9 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Use a towel on the equipment to
minimise sweat transfer and wipe equipment with the towel after each set </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l9 level2 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">would you like to be in contact
with someone else's sweat? </span></li>
</ul>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">When you are
finished with a piece of equipment</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l3 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Wipe equipment using disinfectant
when available </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l3 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Do not leave your sweaty towel
behind for someone else to pick up </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l3 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Put equipment away when you have
completed an exercise </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l3 level2 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">it is not the gym staffs’ or
other members' responsibility to put away your equipment </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l3 level2 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">put weights in their designated
place, not necessarily where someone that was using it before you had
left it. <br />
if you were the last to use the equipment, you are the one responsible
for putting it back where it belongs </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l3 level2 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">weight plates </span></li>
<ul type="square">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l3 level3 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 108.0pt;"><span style="font-family: "Arial","sans-serif";">remove all weights <br />
don't assume everyone would appreciate a pair of plates left on the
apparatus <br />
storage arranged by weight of plates (eg: 45lb, 35lb, 25lb, 10lb, 5lb,
2.5lb) </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l3 level3 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 108.0pt;"><span style="font-family: "Arial","sans-serif";">do not mix plates on same
storage bar <br />
dumbbells placed in order on rack, where they were intended to be stored
</span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l3 level2 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">return benches, mats and other equipment
to its designated storage area </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l3 level2 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">certain cable attachments may
remain on machines if they are commonly used by others </span></li>
</ul>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">Be aware of
exercise area</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Stay clear of areas that require
space at or near a particular station </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l6 level2 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">eg: weightlifting platform,
cable crossover machine, weight trees, etc. </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l6 level2 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">do not crowd other exercisers </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Do not exercise where others need
to walk </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l6 level2 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">high traffic paths, area
entries, in front of water stations, etc </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Do not stand in front of the
dumbbell rack </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l6 level2 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">since others will need clearance
to get and put away their dumbbells </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Before exercising in front of the
mirror, check behind you to see if anyone else is using that mirror space </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l6 level2 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">do not stand in front of someone
using the mirror behind you </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Keep your stuff off equipment and
areas where people need to walk </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l6 level2 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">even if you are exercising right
next to it </span></li>
</ul>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">Avoid making too
much noise</span></h3>
<br />
<ul type="disc">
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">Keep in mind an exercise
facility is a public place where many participants are trying to
concentrate on performing their exercises </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Avoid excessive chatter </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">particularly in exercise class </span></li>
<ul type="square">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level3 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 108.0pt;"><span style="font-family: "Arial","sans-serif";">wait until after class </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">do not initiate conversation
with someone while they are engaged in a resistance training set or a
sprint bout </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Do not use your mobile phone </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">If you are listening to music on
your phone, use earphones </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">some gyms prohibit cell phone
use in workout areas </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Limit grunting, yelling, or swearing
during exercise </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">habitual or sudden outbursts are
seen as rude and egotistical, "look at me!" </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">occasional natural grunting
under extremely lifting conditions may be acceptable in some gyms </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Do not sing or whistle </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">particularly when you are
listening to music on a head set. </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><a href="https://www.blogger.com/null" name="anchor4197723"></a><span style="font-family: "Arial","sans-serif";">Avoid
dropping weights </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">learn techniques for raising and
lowering weights </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">do not bang weight stacks on
machines </span></li>
<ul type="square">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level3 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 108.0pt;"><span style="font-family: "Arial","sans-serif";">tapping weight very lightly is
acceptable </span></li>
</ul>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Use cardio equipment properly </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">do not slap feet on treadmill </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level2 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">do not bottom or top out on stairclimber
</span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Do not pop chewing gum bubbles </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l12 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Loud or constant noises can annoy
other exercisers </span></li>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<a href="https://www.blogger.com/null" name="anchor3671978"></a><span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">Asking for a spot</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Ask for a spot when going heavy
on higher risk exercises such as the bench and squat </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Utilise fitness staff before
approaching a member you do not know for a spot </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level2 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">do not interrupt a fitness
instructor if he is conducting a personal training session or equipment
orientation </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level2 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">do not interrupt someone while
they are performing their set or spotting someone else </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Limit how frequent you ask others
for a spot </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level2 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">use the weight you can handle </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level2 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">only go heavy occasionally </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level2 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">avoid exercising to failure on
higher risk exercises unless you use a spotter</span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level2 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">learn and utilise mounting and
dismounting techniques on dumbbell exercises </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Communicate to the spotter before
your set </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level2 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">ask them to spot you in a
specific manner if this is important to you <br />
by the wrist, on the elbows, on the bar, around the waist <br />
far spot (stand by), close spot (ready to assist position), very close
spot (ready to assist with contact with bar or body) <br />
help with lift off rack, etc. </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level2 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">tell your spotter approximately
how many repetitions you plan on completing on your own. <br />
this will give your spotter an idea when they will transfer from a far
spot to a close spot </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Ask for a spot only on the last
rep if needed </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level2 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">do not expect the spotter to
assist you beyond one assisted repetition <br />
the purpose of the spotter is not to do the work for you <br />
if you cannot handle the weight by yourself </span></li>
<ul type="square">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level3 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 108.0pt;"><span style="font-family: "Arial","sans-serif";">leave your ego at the door </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level3 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 108.0pt;"><span style="font-family: "Arial","sans-serif";">lighten the load to a weight
what you can handle </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level2 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">rack the weight after your
spotter has assisted you with one repetition, if needed </span></li>
<ul type="square">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level3 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 108.0pt;"><span style="font-family: "Arial","sans-serif";">even if you did not complete
your estimated number of repetitions </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l5 level2 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">rather than utilising forced
repetitions to break sticking points, use more effective and sustainable
techniques. </span></li>
</ul>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">Avoid arriving
late to class</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l8 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Particularly for a yoga class
when participants are finding their inner calmness </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l8 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">A noisy late entrance can disrupt
the mood </span></li>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">Abstain from
telling others they are using the equipment improperly</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l4 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Unless it is your job or
someone's life is in danger </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l4 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Certainly feel free to ask to
assist anyone that appears to be struggling to figure out how to use an
exercise machine </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l4 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">If you must, approach with
respect and consider beginning by asking how their workout is going, or
along those lines. </span></li>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">Wear appropriate
apparel</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l14 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Wear workout clothes and athletic
shoes in fitness area </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l14 level2 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">do not work out without shirt
and athletic shoes, particularly on exercise equipment </span></li>
</ul>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">Practice hygiene</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Avoid offensive body odours </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level2 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">bathe regularly and use underarm
deodorant </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level2 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">release your farts where no one
else can smell them </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Wipe machines off before and
after use </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Wash hands to decrease spread of
germs </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level2 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">after using restroom </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level2 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">after sneezing or coughing on
your hand </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level2 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">after workouts </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Do not smoke anywhere near
facility </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level2 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">not even outside near entries </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level2 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">utilise patches or better still,
Quit! </span></li>
</ul>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">Do not bring young
children to the gym</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l13 level1 lfo12; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Unless facility has child care
services </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l13 level1 lfo12; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">A gym is not a playground and can
be disruptive to others and unsafe for the child</span></li>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">If you do not like
the choice of music or what is playing on TV</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l7 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Ask others working out if they
would mind if you request a change </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l7 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Bring your own headset and
portable music player </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l7 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Do not bring your own audio
equipment to the gym for others to hear </span></li>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">At water fountain
/ cooler</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l11 level1 lfo14; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">If you are filling water bottle </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l11 level2 lfo14; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">allow others behind you to use
water fountain </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l11 level2 lfo14; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">finish filling up your container
after they are finished drinking </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l11 level1 lfo14; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Do not spit or dispose of chewing
gum in water fountain </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l11 level2 lfo14; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">use toilet and trash receptacles
</span></li>
</ul>
</ul>
<br />
<h3 style="margin: 1em 0cm;">
<a href="https://www.blogger.com/null" name="anchor57075"></a><a href="https://www.blogger.com/null" name="anchor4160510"></a><a href="https://www.blogger.com/null" name="anchor55809"></a><span style="font-size: 14pt; mso-bidi-font-size: 17.5pt;">Locker Room Etiquette</span></h3>
<br />
<ul type="disc">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Clean up after yourself </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">Gym staff are not paid to be
your personal maid service </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">put toiletries back where they
belong immediately after you have used them so others may use them </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">wipe up water you spilt around
sink counter top </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">throw towels (if provided) in
designated bins after use </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Showers </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">leave shower the way you found
it </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">turn off water </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">don't leave behind empty shampoo
bottles or extra towels </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">dry off before walking through
locker room </span></li>
<ul type="square">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level3 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 108.0pt;"><span style="font-family: "Arial","sans-serif";">water on floors can be
hazardous to others </span></li>
</ul>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Be respectful of other people's
belonging and personal space </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">don't monopolise mirror space,
hair dryers, or other accessories intended to be available for everyone's
use </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">if your belongings are on locker
bench, make space for others who come </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">naked persons always have the
right away </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Cover up with a towel </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">spare your peers from having to
witness your body parts flopping or jiggling about. </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Keep tasteless personal hygiene
rituals at home </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">eg: clipping nails or body hair,
washing feet in sink, picking at body parts, etc. </span></li>
</ul>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Arial","sans-serif";">Do not take your mobile phone out
of case or gym bag </span></li>
<ul type="circle">
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">turn off ringer before entering
facility </span></li>
<li style="color: black; font-family: "Arial","sans-serif"; font-size: 11pt; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif";">many facilities prohibit mobile
phones into locker facilities since they often have built in cameras </span></li>
</ul>
</ul>
<br />
<div style="background: white; line-height: 16.8pt; margin: 0cm 0cm 7.5pt; mso-margin-top-alt: auto;">
<span style="color: #232323; font-family: "Arial","sans-serif"; font-size: 12pt;"> </span></div>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-28471216958867977102014-11-28T14:45:00.002+10:302014-12-01T07:07:23.952+10:30How weight loss can make you a better lover
<br />
<h3 style="margin: 0cm 0cm 10pt;">
<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: inherit;">How Too
Much Weight Hampers Sex Drive </span></span></h3>
<span style="font-family: inherit;">
</span><br />
<div style="margin: 0cm 0cm 10pt;">
<span style="line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: inherit;">Recent studies report that up to 30% of obese people seeking
help controlling their weight indicate problems with sex drive, desire,
performance, or all three. Often, these problems can be traced to physical
conditions that co-exist with obesity.</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="margin: 0cm 0cm 10pt;">
<span style="line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: inherit;">According to Dr Andrew McCollough, MD, director of sexual
health and male infertility at NYU Medical Centre in New York, medical
conditions such as high cholesterol and insulin resistance [an early indicator
of type 2 diabetes] do have the ability to impact sexual performance, particularly
in men.</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="margin: 0cm 0cm 10pt;">
<span style="line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: inherit;">Because both conditions can cause the tiny arteries in the
penis to shut down, particularly when vessel-clogging fatty deposits begin to
form impotence or erectile dysfunction is often the result.<span style="mso-spacerun: yes;"> </span>A man who has problems having an erection is
going to lose his desire for sex.</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="margin: 0cm 0cm 10pt;">
<span style="line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: inherit;">Men aren't alone with sex problems caused by poor blood flow.
Research shows overweight women's sex drive and desire are affected by the same
problem.</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="margin: 0cm 0cm 10pt;">
<span style="line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: inherit;">Susan Kellogg, PhD, director of sexual medicine at the Pelvic
and Sexual Health Institute of Graduate Hospital in Philadelphia says that we
are beginning to see that the width of the blood vessels leading to the in
women are affected by the same kind of blockages that impact blood flow to the
penis.<span style="mso-spacerun: yes;"> </span>When this happens, says Kellogg,
a woman's body is far less responsive, and a drop in desire is not far behind.</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="margin: 0cm 0cm 10pt;">
<span style="line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: inherit;">Complicating matters further for both sexes: The more body
fat you have, the higher your levels of a natural chemical known as SHBG (short
for sex hormone binding globulin). It's aptly named because it binds to the sex
hormone testosterone. Doctors theorise that the more testosterone that is bound
to SHBG, the less there is available to stimulate desire.</span></span></div>
<span style="font-family: inherit;">
</span><br />
<h3 style="margin: 0cm 0cm 10pt;">
<span style="font-size: 14pt; line-height: 115%; mso-bidi-font-size: 11.0pt;">Simple
Changes to Boost Your Sex Drive</span></h3>
<span style="font-family: inherit;">
</span><br />
<div style="margin: 0cm 0cm 10pt;">
<span style="line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: inherit;">What can you do to improve your physical conditioning for
sex? <span style="mso-spacerun: yes;"> </span>Experts say losing as few as 5 kilograms
can often free up testosterone and almost immediately give a boost to your love
life.</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="margin: 0cm 0cm 10pt;">
<span style="line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: inherit;">Making the same diet changes -- such as following a low-fat
diet and eating lots of fruit and vegetables -- that help get blood sugar and
cholesterol under control can also help turn your sex drive around -- even if
you don't lose weight.</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="margin: 0cm 0cm 10pt;">
<span style="line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: inherit;">Further studies have noted that very often when patients
start to take better care of themselves, they also report a substantial
increase in their interest in sex -- Participation in a healthy lifestyle
really helps, even if you don't lose the extra kilos.</span></span></div>
<span style="font-family: inherit;">
</span><br />
<div style="margin: 0cm 0cm 10pt;">
<span style="line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: inherit;">Exercises designed not for weight loss but to increase
circulation to the genitals can make a big difference, particularly for women.<span style="mso-spacerun: yes;"> </span>"Any activity that increases blood flow
to the large muscle groups in the thighs, buttocks, and pelvis -- such as yoga,
brisk walking, or cycling for 20 minutes three times a week -- is also going to
provide the genitals with better circulation. The result is more lubrication,
better arousal, and better orgasmic function, ultimately a return of sexual
desire.</span></span></div>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0tag:blogger.com,1999:blog-3425304109981132088.post-32170650916560072802014-11-27T14:18:00.000+10:302014-11-28T05:34:38.975+10:30Anabolic Steroids – Their Use and Misuse<br />
<div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Many
athletes, body builders and run-of-the-mill gym-goers will be exposed to, or
tempted to use, anabolic steroids at some point in their life.<span style="mso-spacerun: yes;"> </span>Understanding what anabolic steroids are, how
they are used and mis-used is critical in making an informed decision on
whether to accept the risks associated with steroid use</span>.</span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Anabolic-androgenic
steroids (AAS) have been available for medical use for nearly fifty years
(Hershberger et al 1953) and were originally designed to treat a range of medical
issues arising from the under, or over, performance of various glands and
organs within the body.<span style="mso-spacerun: yes;"> </span>Due to the
ergogenic effects of AAS, bodybuilders and weightlifters have used AAS since
the 1950s (Yesalis et al 1989). </span></span><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;"></span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Today,
weight training athletes often self-administer AAS to improve performance and
to remain competitive (Hurley et al 1984). In 1989, it was estimated that there
were over 1 million AAS users in the US alone. Di Pasquale, (1992b) feels
competitive and recreational athletes often use AAS due partly to a lack of
self-esteem; a common problem in society. He feels practices are somewhat
similar to other societal "solutions" such as cosmetic surgery.
Unfortunately, most ASS users lack the opportunity to make informed judgment
regarding the use of these substances (Yesalis et al 1989).</span></span></div>
<div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">AAS are
still widely used despite their association to numerous physiological and
psychological effects. Many athletes are aware of these potential side effects
yet the allure of becoming the “best” at any cost often outweighs the risks. As
a result, they often implement strategies learned from other users to improve
the benefit to risk ratio. Athletes often simultaneously use different AAS
commonly referred to as "stacking". Athletes often begin with a low
dosage of a particular compound and then increase the dosage along with the
number of compounds, until a peak intake is reached. After peaking, dosages and
compounds are gradually reduced, or "tapered". A cycle usually lasts
6 to 16 weeks and may be repeated throughout the athlete’s career (Balon,
Horowitz, & Fitzsimmons, 1992; Kleiner, Bazzare, & Litchford, 1990).</span></span></div>
<h4 style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Long Term
Effects</span></h4>
<ul>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span></b><span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">The long term effect of AAS
in general are still largely unknown </span></span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"></span><span style="font-family: inherit;">Specifically, as related to:
</span></div>
</li>
<ul>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">Type of AAS </span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">Dose </span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">Frequency of use </span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">Age at initiation </span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">Concurrent drug use </span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">Other confounds </span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">Varied AAS practices of
individuals </span></div>
</li>
<ul>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">large dosages for
prolonged time </span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">therapeutic dosages
intermittently </span></div>
</li>
</ul>
</ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Investigation has been
proposed </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Study the long term effects
of AAS </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Costing approximately $1
million </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Approved but never funded</span></li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span><br />
<h4 style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
Physical
effects</h4>
<ul>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">All effects are fully
reversible in adult males</span></div>
</li>
<ul>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">Within several months after
cessation </span></div>
</li>
<li><div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: inherit;">Except postulated changes
in the myocardium </span></div>
</li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Effect vary significantly </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Types of AAS </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Dosages of AAS </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Individuals </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Other situations </span></li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Best documented effects </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Liver </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Serum lipids </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Reproductive system </span></li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Other effects </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Psyche and behaviour </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Glucose tolerance and
hyperinsulinism </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Cerebrovascular accidents </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Prostatic Changes </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Immune function </span></li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Cardiovascular risk factor </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Hyperinsulinism and
decreased glucose tolerance </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Changes in lipoprotein
fraction </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Increased triglyceride levels
</span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Increased concentration of
several clotting factors </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Hypertension </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Changes in myocardium </span></li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Liver structure and function
</span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Cholestatic jaundice </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Peliosis hepatitis</span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Hepatocellular hyperplasia </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Hepatocellular adenomas </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Associated with 17
alpha-alkylated (oral) steroids </span></li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Male reproductive system </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Decreased endogenous
testosterone </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Decreased gonadotrophic
hormones </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Decreased sex
hormone-binding globulin (SHBG) </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Decreased testicle size </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Sperm </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">decreased count </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">decreased mobility </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">altered morphology </span></li>
</ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level2 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: inherit;">Gynecomastia </span></li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Women </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Some of the effects are not
reversible </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Menstrual abnormalities </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Deepening of the voice </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Shrinkage of the breasts </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Male pattern baldness </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Increased libido, acne,
body hair, clitoris size </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Greatly increased
testosterone levels </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Decreased sex hormone-binding
globulin (SHBG) </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Decreased
follicle-stimulating hormone </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Decreased thyroid-binding
proteins </span></li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span><br />
<div style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: inherit;">Psychological</span></b></div>
<ul type="disc">
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Research has only been
conducted in the last half century </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">AAS used for mood &
mental disorders </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Generally positive findings
</span></li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Self-reported changes </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Increased self-acknowledged
acts of violence </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Mood </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Behaviour </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Somatic perceptions </span></li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Case reports noted by
steroid users </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Hypomania </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Schizophrenic episodes </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Psychotic episodes </span></li>
<span style="font-family: inherit;">
</span></ul>
<span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Transient upon
discontinuation </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Seem to be related to type not
dosage </span></li>
</ul>
<span style="font-family: inherit;">
</span><span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Unclear factors </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Previous history </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">Genetic susceptibility </span></li>
<ul>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: inherit;">addictions or mental
disorders </span></li>
</ul>
<span style="font-family: inherit;">
</span><span style="font-family: inherit;">
</span>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: inherit;">Environmental and peer
influences </span></li>
<li style="color: black; font-style: normal; font-weight: normal; line-height: normal; margin: 0cm 0cm 10pt; mso-list: l1 level2 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 72.0pt;"><span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="font-family: inherit;">Individual expectations</span> </span></li>
</ul>
</ul>
Capricorn Dancerhttp://www.blogger.com/profile/16746229672601160864noreply@blogger.com0