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March 2016

People With Sleep Apnea More Prone To Get Hurt At Work

by

Joseph

People who suffer from difficulty breathing during sleep are in danger of becoming injured on the job, new research suggests. According to the results of a study published in Thorax, people with sleep apnea are at great risk for occupational injuries and decreased concentration. This startling study tells us that lack of sleep caused by breathing problems is a health concern that should not be treated as a trivial issue.

Canadian scientists made the connection. Najib Ayas from the Department of Medicine at University British Columbia, led a research team which sought to ascertain whether people suffering from obstructive sleep apnea (OSA) were more likely to suffer from occupational injury (OI).

To find the answer, Ayas et al recruited 1236 patients from the University of British Columbia Hospital Sleep Laboratory whom were believed to be suffering from OSA between May 2003 to July 2011.

The research team had information about the types and rates of occupational injuries of the patients during the five years prior to undergoing polysomnography, a special sleep test.

Ayas et al discovered that sleep apnea patients were twice as likely to suffer at least one occupational injury than patients who did not suffer from sleep apnea. When the team investigated further, they learned that OSA patients were three times more likely to suffer from an injury that is more likely to be tied to lack of paying attention (e.g. commercial motor vehicle crash or fall).

These results tell us something about the problems associated with lack of sleep.

Obstructive sleep apnea is disorder wherein some physical object prevents the person from breathing. The disorder is so common that the National Institutes of Health estimate that every 4 out of 100 middle-aged men and every 2 out of every 100 middle-aged women suffer from OSA with symptoms.

People over age 45 years are more likely to develop OSA. Other health issues that increase the chances of developing OSA include:

  • obesity
  • diabetes
  • decreased muscle tone
  • enlarged tonsils or tongue
  • small jaw
  • small soft palate

According to the NIH, symptoms of obstructive sleep apnea include the following:

  • frequent urination
  • night sweats
  • suddenly waking up, often times with a racing heartbeat and shortness of breath
  • dry mouth when waking up
  • headaches in the morning
  • exhaustion during the day
  • difficulty concentrating

Getting back to the current study, Ayas et al found that OSA patients were nearly three times more likely to become involved in accidents involving a lack of vigilance.

If you don't get sufficient sleep, you're less likely to pay attention to what's going on around you. But it's also possible that you won't even hear danger approaching.

Interestingly, some years ago Taiwanese scientists noted an association between sudden deafness and sleep apnea. In that study, researchers discovered that men who experienced sudden hearing loss were more likely to suffer from sleep apnea than healthy men.

If OSA patients happen to suffer from impaired hearing, it may increase the likelihood that they will become involved in work related accidents.

Sleep apnea is also associated with obesity which itself is often associated with diabetes.

Lack of sleep can lead to insulin resistance. When this occurs, cells will ignore signals take up sugar, which will eventually cause blood sugar levels to rise. Elevated blood sugar levels can trigger the onset of type 2 diabetes. High blood sugar causes cellular metabolism to slow down (the sugar isn't getting into the cells to be used for energy) thereby causing weight gain.

At this point in the article, you now know that OSA is a physical obstruction of the airways. Now, think about something. Excess fat weighing down on the windpipe will cause breathing problems. I hope that you can see the connection.

Obstructive sleep apnea also increases risk of hypertension, heart disease, stroke and even depression.

NIH says numerous options are available for the treatment of OSA including mouth guards, surgery as well as special machines that facilitate sleep. But the first treatment they suggest is weight loss.

Considering the seriousness of OSA, is this a problem to be ignored?

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Article Reference

Hirsch Allen AJ, Park JE, Daniele PR, Fleetham J, Ryan CF, & Ayas NT (2016). Obstructive sleep apnoea and frequency of occupational injury. Thorax PMID: 26980010

Obstructive sleep apnea: Overview - National Library of Medicine - PubMed Health

Get Some Sleep!

Scientists Tie Sudden Deafness To Sleep Apnea

Sleep and Diabetes Often Go Hand In Hand Part 1

 

"People With Sleep Apnea More Prone To Get Hurt At Work" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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QFC Recalls Fresh Food Market Cranberry Chicken Salad Due To Undeclared Allergens

by

Joseph

According to a posting on the US Food and Drug Administration (FDA) website, QFC announced that it had recalled its Fresh Food Market Cranberry Chicken Salad that is sold in QFC stores, located in Oregon and Washington. The product may be mislabeled and may contain pecans, wheat, and soy that are not declared on the label.

People whom are sensitive to or allergic to soy, wheat or pecans suffer serious or life-threatening allergic reaction if they eat this product.

QFC is recalling the following item:

Product UPC Codes Size
Fresh Food Market Cranberry Chicken Salad 207063-4XXXX Sell By:
MAR 28, 2016
AND BEFORE
varies

The company says that for consumers whom are not allergic to wheat, pecans or soy, there is no safety issue with the Fresh Food Market Cranberry Chicken Salad.

QFC said there have been no illnesses reported to date.

"QFC has removed this item from store shelves after our employees noticed the scale printing error. QFC initiated its customer recall notification system that alerts customers with QFC Advantage Cards who may have purchased recalled product through register receipt tape messages and phone calls." QFC posted on the FDA website.

The company said that consumers who bought the Fresh Food Market Cranberry Chicken Salad can return the product to any QFC store for a replacement or full refund. 

QFC said that customers who have questions may contact QFC at 1-800-576-4377 FREE, Monday through Friday, 8am – Midnight, EST and Saturday and Sunday, 8am – 9:30pm EST.

 

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Article Reference

Company Announcement posted on FDA website

 

"QFC Recalls Fresh Food Market Cranberry Chicken Salad Due To Undeclared Allergens" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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5 Tips For Slim Calves

5 Tips For Slim Calves

Submitted by: Kya Grace

Are you among those women who love to flaunt your legs in a fabulous short skirt and in hot pants? If so, then you must be working hard on calf muscles. Be it a man or a woman, you need to have well developed calf muscles if you want to show off your legs in a revealing outfit. The calf muscles of your legs are instrumental in helping you walk, run and carry out your daily activities. Therefore, it is very important to make sure that there is no accumulation of fat on the calf muscles. If you have gained weight, you may have noticed that your legs, especially your calves, have become bulky. This will not only embarrass you when you wear short dresses, it also poses a threat to your legs as there is too much of weight for your legs to bear.

Many people work out in the gym to lose weight from their calves. However, it is important to realize that there are specific exercises that will make you help lose weight from your calves. Thus, make sure you do only those exercises that will only help you obtain slimmer calves instead of building up on the muscles of that area. It is always advisable to consult a doctor or a physical trainer before you plan any exercise routine as they will be the best guides into advising you into which exercise plan suits you the best.

There are quite a lot of exercises that you can try out to get slimmer calves. Here are 5 tips to obtain those much desired slimmer calves:

1. Cardiovascular exercises - Cardio is the best type of exercise to do, no matter from which body part you want to lose weight. Not only is cardio effective in helping you achieve slimmer calves, it also helps you to burn fat from your body. You should do cardio five days a week, for up to thirty minutes to lose weight effectively.

2. Stretching - Stretching is the next best way to tone your calves as it tightens the calf muscles. You can try out different types of stretching exercises like lean calf stretch, step straight leg calf stretch, seated calf raise, etc. Try to select three types of stretching exercises and do them for up to fifteen times.

3. Walking - Walking can do wonders for your calf muscles. Speed walking and slow running is a surefire way to achieve slimmer calves. However, make sure you are walking on a flat road and not on a hilly road as walking uphill will only make you build your muscle mass instead of reducing fat from your calves.

4. Swimming - Swimming is an excellent way to lose weight from your entire body. Since swimming mostly involves action from your feet, it is one of the best ways to slim your feet.

5. Bike riding - This exercise is ideal in slimming down the calves instead of building the muscle mass in the calf region. This helps to extend and shapes the calf muscles.

About the Author: If you would like to book a session with Personal Trainer Inner West or to register for a free trial with a Personal Trainer Sydney, visit Personal Training in Sydney.

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AA USA Trading Inc. Recalls AA Brand Dried Ginger Slice Due To Undeclared Sulfites

by

Joseph

According to a posting on the US Food and Drug Administration (FDA) website, AA USA Trading Inc. of South River, New Jersey has announced that it is  recalling ginger slice products packaged under the AA brand in 8-ounce plastic bags, because the products may contain undeclared sulfites. 

The company said the AA brand products were sold in retail stores in New Jersey and New York beginning in July 2014.

People who are sensitive or allergic to sulfites risk serious or life-threatening illness if they eat these products.

AA USA Trading Inc. said the recalled product was sold in a plastic bag printed in green and white with the letters "AA" and the "thumbs-up" symbol, labeled "Ginger Slice," with UPC code 6944155210065.

The company said that it hasn't received any complaints and there are no illnesses reported to date.

"The recall was initiated after it was discovered that the ginger slice products containing sulfites was distributed in packaging that did not reveal the presence of sulfites. Investigation I indicates the problem was caused by a temporary breakdown in the company's packaging and labeling processes." the company posted on the FDA website.

AA USA Trading Inc. said that customers who bought AA brand ginger slice should return the product to the he place of purchase for a full refund. 

Consumers with questions may contact Mei Zhang (secretary): (732)651-9948 Monday to Friday, 9:00 am to 4:30 pm (Eastern Standard Time).

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Article Reference

Company Announcement post on FDA website

 

"AA USA Trading Inc. Recalls AA Brand Dried Ginger Slice Due To Undeclared Sulfites" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Trader Joe's Issues Voluntary Recall Of Chocolate Orange Sticks and Chocolate Raspberry Sticks Due To Undeclared Milk

by

Joseph

According to a posting on the US Food and Drug Administration (FDA) website, Trader Joe's of Monrovia, CA has announced that it is voluntarily recalling all codes of Trader Joe's Chocolate Orange Sticks (UPC 00847162) and Trader Joe's Chocolate Raspberry Sticks (UPC 00847122) the products may contain more than the stated "traces of milk" on the product label.

Trader Joe's Chocolate Orange Sticks and Trader Joe's Chocolate Raspberry Sticks are packaged in an 18 oz. clear tub. The recalled products were distributed nationwide to Trader Joe's stores.

People who are sensitive or allergic to milk risk serious or life-threatening allergic reaction if they consume these products.

Trader Joe's said two allergic reactions have been reported to date.

The company said it initiated the recall of these products after noticing the chocolate coating appeared lighter in color than they expected. 

Trader Joe's says that all of the affected product has been removed from store shelves. 

"Customers who have purchased the Trader Joe's Chocolate Orange Sticks and/or Trader Joe's Chocolate Raspberry Sticks may return them to Trader Joe's for a full refund. Customers with questions may contact Trader Joe's customer relations at (626) 599- 3817, 6AM-6PM PST, Monday-Friday." the company posted on the FDA website.

 

"For God so loved the world that He gave His only begotten Son so that whosoever believes in Him shall not perish but have eternal life." John 3:16

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Article Reference

Company Announcement posted on FDA website

 

"Trader Joe's Issues Voluntary Recall Of Chocolate Orange Sticks and Chocolate Raspberry Sticks Due To Undeclared Milk" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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American Gourmet Recalls American Gourmet Roasted/Salted Pistachios Because of Possible Salmonella Health Risk

by

Joseph

According to a posting on the US Food and Drug Administration (FDA) website, American Gourmet of Vista, CA is recalling American Gourmet Roasted/Salted Pistachios because the product may be contaminated with Salmonella.

The company says the products were distributed in San Diego, Riverside, and San Bernardino counties in the state of California through retail stores. The products can only be identified by Best by Dates found on the lower bottom panel of the package.

The recalled items are listed below:

Name: Roasted and Salted Pistachios Roasted and Salted Pistachios Roasted and Salted Pistachios
Size: 2.5 oz 4 oz 7.5 oz
Best By: 11.5.2016 through 1.13.2017 11.5.2016 through 1.13.2017 11.5.2016 through 1.13.2017
UPC Code: 1578600108 1578600135 1578600123

Salmonella bacteria can cause serious or life-threatening illness in frail persons, the elderly, people with weakened immune systems and young children.

Healthy adults who become infected may experience the following symptoms:

  • nausea
  • fever
  • diarrhea (possibly blood)
  • vomiting
  • abdominal pain

In some cases the bacteria get into the bloodstream and cause other illness including endocarditis, infected aneurysms and arthritis.

American Gourmet said that it was informed by its pistachio supplier to initiate a voluntary recall. The company says there have been no illnesses reported to date.

"Consumers should return American Gourmet Roasted/Salted Pistachios with expiration dates from 11.5.16 through 3.13.17 to the retail store purchased from for a full refund. Consumers may contact Maurice at (760)599-0480 between 8am-5pm PST, Monday through Friday." the company posted on the FDA website.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Article Reference

Company Announcement posted on FDA website

 

"American Gourmet Recalls American Gourmet Roasted/Salted Pistachios Because of Possible Salmonella Health Risk" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.

 

 

 

 

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Freshology, Inc. Recalls Chicken Salad Products Because Of Misbranding and Undeclared Allergen

by

Joseph

The USDA's Food Safety and Inspection Service (FSIS) has announced that Freshology, Inc., an establishment in Burbank, CA, is recalling approximately 111 pounds of ready-to-eat chicken salad products because of undeclared allergen and misbranding. The ranch salad dressing that is included with the product contains egg, a known allergen, which is not declared on the label.

The FSIS has designated this a Class I Recall of High Health Risk.

The FSIS says the following products are subject to recall:

  • 12 oz. plastic tray packages containing ready-to-eat “Freshology Southwest Chicken Salad” with an “EAT BY” date of 03/25/2016.

The Southwest chicken salad items bear establishment number “P-51168” inside the USDA mark of inspection and were produced on March 18, 2016.

The items were shipped to food service locations in California.

According to the USDA the problem was discovered by FSIS inspection personnel while conducting a routine food safety assessment at Freshology, Inc. The FSIS discovered Freshology, Inc. failed to sub-list the ingredients of the included ranch dressing on the finished product label.

The USDA says there have been no confirmed reports of adverse reactions due to eating these products. They recommend that anyone with concerns should contact a healthcare professional.

The USDA advises who bought these products to not eat them; instead the suggest the products be thrown away or returned to the place of purchase. 

Consumers with questions about the recall may contact Dan Briganti, Director of Operations, at (310) 721-5211.

 

 

“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.” John 16:33

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Article Reference

USDA News Release

 

"Freshology, Inc. Recalls Chicken Salad Products Because Of Misbranding and Undeclared Allergen" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Removing A Healthy Breast Won't Guarantee Survival For Breast Cancer Patients

by

Joseph

Removing a healthy breast won't benefit breast cancer patients, researchers report. According to a study published in the Annals of Surgery, survival rates did not improve for stage I - III breast patients suggesting surgery to remove the healthy breast provided no benefit. This finding suggests that breast cancer patients hoping to increase their chances of survival may need to look for other options.

Rachel A. Freedman MD, MPH and her fellow researchers arrived at this conclusion after conducting an extensive search of the Surveillance, Epidemiology, and End Results registry. They selected 496,488 women  whom had been diagnosed with cancer in only one breast between 1998 and 2012.

The team then compared survival rates among patients who underwent breast conserving surgery (i.e. they saved one breast), to those whom underwent unilateral breast cancer removal and to patients whom underwent contralateral prophylactic mastectomy (removing a healthy breast to prevent it from becoming cancerous).

Researchers were hoping to update national trends for contralateral prophylactic mastectomy and to learn whether survival differed for breast cancer patients based on their age and hormone receptor (HR) status.

Of the 496,488 patients studied, most chose to undergo breast conserving surgery (59.6%), followed by those whom underwent unilateral mastectomy (33.4%) with contralateral prophylactic mastectomy patients comprising only 7.0% .

Overall, the proportion of women undergoing contralateral prophylactic mastectomy (CPM) increased from 3.9% to 12.7% between 2002 and 2012.

Moreover, almost half of CPM the patients had reconstructive breast surgery compared to less than one fifth of unilateral mastectomy patients. In fact, CPM patients who underwent reconstructive breast surgery increased from 35.3% in 2002 to 55.4% in 2012.

 

Does Removing A Healthy Breast Keep You Safe?

Freedman et al learned that although (CPM) was gaining popularity, it didn't improve breast cancer survival rates or overall survival rates.

"When compared with breast-conserving therapy, we found no significant improvement in [breast cancer specific survival] or [overall survival] for women undergoing CPM regardless of HR status or age." the research team concluded.

These findings are consistent with previous investigations of the subject.

Authors of a study published in the Journal of the National Cancer Institute said that increasing CPM rates" may reflect an exaggerated perceived benefit from the procedure". That report, published in 2014 concluded that the 20 - year survival benefit from CPM was less than one percent among all age, ER status and cancer groups. One percent is very little benefit at all.

On the other hand, the Oncologist concludes that CPM "has clear benefits in reducing the risk for contralateral breast cancer", but also cautioned that studies are necessary "to improve knowledge of the clinical outcome and economic impact of CPM and to prospectively evaluate the factors that contribute to the decision-making process between patients and their providers".

 

Research Suggests That Breast Conservation Therapy May Improve Overall Survival

Breast cancer is very deadly. The National Cancer Institute estimates that in 2012, an estimated 2,975,314 women living in the US had the disease.

It's understandable that patients diagnosed with breast cancer are going to look at all the options which helps explain CPM's recent rise in popularity.

However, most of the aforementioned studies call for more research suggesting that most medical scientists aren't convinced the procedure lives up to the hopes and wishes of breast cancer patients.

Breast conservation therapy (BCT) seems to have higher survival rate than contralateral prophylactic mastectomy. The whole premise behind CPM is removing the remaining breast in an effort to prevent it from becoming cancerous.

Freedman et al found no evidence that CPM is beneficial. They noted that most women opted for BCT. Breast conservation therapy procedure involves radiation therapy and lumpectomy

Studies show that BCT can improve breast cancer survival.

In a study of 112,154 women diagnosed with Stage I and Stage II breast cancer, researchers found that BCT improved overall survival and disease-specific survival. Publishing the results in Cancer, lead researcher

 

How long, O LORD? Will you forget me forever? How long will you hide your face from me? How long must I take counsel in my soul and have sorrow in my heart all the day? How long shall my enemy be exalted over me? Psalm 13:1-2
Consider and answer me, O LORD my God; light up my eyes, lest I sleep the sleep of death, lest my enemy say, “I have prevailed over him,” lest my foes rejoice because I am shaken. Psalm 13:3-4
But I have trusted in your steadfast love; my heart shall rejoice in your salvation. I will sing to the LORD, because he has dealt bountifully with me. Psalm 13:5-6

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Article References

Wong SM, Freedman RA, Sagara Y, Aydogan F, Barry WT, & Golshan M (2016). Growing Use of Contralateral Prophylactic Mastectomy Despite no Improvement in Long-term Survival for Invasive Breast Cancer. Annals of surgery PMID: 26967636

Hwang, E., Lichtensztajn, D., Gomez, S., Fowble, B., & Clarke, C. (2013). Survival after lumpectomy and mastectomy for early stage invasive breast cancer Cancer, 119 (7), 1402-1411 DOI: 10.1002/cncr.27795

Rahman GA (2011). Breast Conserving Therapy: A surgical Technique where Little can Mean More. Journal of surgical technique and case report, 3 (1), 1-4 PMID: 22022642

Female Breast Cancer - National Cancer Institute SEER Stat Fact Sheets

 

"Removing A Healthy Breast Won't Guarantee Survival For Breast Cancer Patients" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Select 5oz Hill Country Fare Chunk Light Tuna in Oil Recalled Due To Potential Health Risk

by

Joseph

According to a posting on the US Food and Drug Administration (FDA) website, H-E-B has announced that it is voluntarily recalling 224 cases (10,752 cans) of Hill Country Fare brand 5 oz. Chunk Light Tuna in Oil.

The company said the recall was initiated because the product, which is produced at a co-packer, may have been undercooked due to an equipment malfunction, which was uncovered during a routine inspection. 

H-E-B said the only product impacted by the recall is:

Hill Country Fare Chunk Light Tuna in Oil
UPC code: 0 4122065335 5
Product lot code 6O9FZ SCEES
Best By date (printed on the bottom of the can) is 2/9/19.

According to the company, the Hill Country Fare brand 5oz. canned Chunk Light Tuna in Oil was sold at H-E-B Texas stores in single cans between Feb. 24, 2016 and March 16, 2016.

The company had this to say about the equipment malfunction and recall: "These deviations were part of the commercial sterilization process and could result in contamination by spoilage organisms or pathogens, which could lead to life-threatening illness if consumed. There have been no reported illnesses to date, H-E-B is issuing this voluntary recall in abundance of caution to ensure the highest level of food safety and quality."

H-E-B said that customers who bought the product can return it to the store for a full refund.

Customers with any questions or concerns can contact H-E-B Customer Service at 1-855-432-4438 FREE Monday through Friday from 8am to 5pm.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Article Reference

Company Announcement posted on the FDA website

 

"Select 5oz Hill Country Fare Chunk Light Tuna in Oil Recalled Due To Potential Health Risk" copyright © 2016 Living Fit, Healthy and Happy(SM). Are you?

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Beyond Crunches

Beyond Crunches

Submitted by: Sandra Prior

A generation ago, you'd be hard-pressed to find elite runners paying attention to their abs. Today, it's practically mandatory. ‘Our coaches drill the importance of core conditioning into our heads,’ says world champion hurdler Lolo Jones. ‘We're at it all the time.’ That's because scientists and coaches now know that you can't run your best without a strong core - the muscles in your abdominals, lower back and glutes. They provide the stability, power and endurance that runners need for powering up hills, sprinting to the finish and maintaining efficient form kilometre after kilometre. When your core is strong, everything else will follow. It's the foundation for all of your movement, no matter what level of running you're doing.

The key is to train your core like a specialist. Experts have mapped out precisely how the movements of running draw on the strength and stability of the glutes, obliques and ab muscles that lie deep beneath the six-pack. They've learned how essential it is for runners to engage these muscles to finish fast, reduce pain and hang in on long runs. Best of all, they've tailored workouts to help them do that.

All runners - from those rehabbing injuries to elites gunning for PBs - can benefit from this detailed approach. When all the muscles involved in running are supported, and the muscles in the hips and trunk work together, you don't get as many injuries and can enjoy running more.

Quality core work isn't easy. But it doesn't require more than 15 minutes a few times a week - an investment that will pay dividends on the road.

Just ask Lolo Jones. Even in the off-season, she's working her core three times a week so that when she races, she'll have the stamina to retain her status as a top hurdler. ‘When my core strength is at its peak,’ says Jones, ‘I can run more efficiently and maintain that extra edge.’

The 15-minute workout designed just for runners

Quality core work doesn't require a lot of time or equipment - just a few key moves done correctly and consistently. This workout is designed by Greg McMillan, a running coach and exercise scientist in Flagstaff, Arizona, who has worked with many recreational runners and world-class athletes. The workout is devised to strengthen the specific muscles runners need for bounding up hills, sprinting to the finish, enduring long distances and preventing common running injuries. Try doing two sets of these moves right before or after your run, three times a week.

Superman

What it Hits: transversus abdominis (deep abs) and erector spinae (lower back) Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm and right leg about 10 centimetres off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.

Keep it Honest

Don't raise your shoulders too much.

Make it Harder

Lift both arms and legs at the same time.

Bridge

What it Hits: glutes and hamstrings

Lie face-up on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times.

Keep it Honest

Squeeze your glutes at the top of the movement, and don't let your spine sag.

Make it Harder

Straighten one leg once your hips are lifted.

Metronome

What it Hits: obliques

Lie face-up on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching. Return to the centre, then move your knees to the right side. Do 10 to 12 reps on each side.

Keep it Honest

Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side.

Make it Harder

Keep your legs straight.

About the Author: Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=420907&ca=Home+Management