TAKE CARE OF YOUR MUSCLES
( CPRailway Health and Safety, a new regular feature to be enjoyed in the new year)
Developing muscle tissue is one of the most important things you can do for your body. Muscle mass is not just a measure of your strength. It has many important functions besides movement. Lacking adequate muscular strength can predispose you to many health problems. Ironically, crash dieting and excessive exercise cause a loss of muscle, the single most calorie burning tissue in the body.
Here are some of the many benefits of developing muscle tissue:
Muscle is responsible for the vitality of your entire physiological being; Muscle is
metabolically active, fat-burning tissue. Many fat burning enzymes are found in muscles; More muscle means you burn more calories. Muscles demand more fuel and need more calories to support it; For every pound of muscle you add, your body will consume an
additional 50 calories each day; Muscle is "good" weight to possess. Muscle may weigh slightly more than fat, but it is more compact; The more efficient your muscles are, the better your body is at using fat for fuel during exercise and rest. Having a large percentage of lean muscle tissue makes you a better calorie burner at all times.
What affects loss of muscle tissue? Muscle strength declines naturally approximately 1 percent a year after age 30. However, muscle mass can be maintained through proper resistance training. With exercise, strength loss can be cut in half.
Losing even one pound of muscle causes your body to burn fewer calories. Your basal metabolic rate decreases and you may find yourself gaining fat more easily. Proper nutrition and an adequate calorie intake are required in order to maintain or build muscle. If calories are insufficient, your body will feed off of your protein, or muscle tissue. Your body produces muscle in response to the demands placed on it. But how do you tell your body to make more muscle?
The best way to develop muscle tissue is to perform weight bearing exercises and some form of resistance or strength training.
The primary benefits are: Your metabolism remains elevated for an extended period of time after strength training, strength training has been shown to help control blood
pressure, reduce body fat, maintain bone mass and prevent injuries, training with weights or other forms of resistance is the best way to firm, sculpt and reshape the body, strength training has been shown to increase HDL (high density lipoproteins) or good cholesterol levels, long term studies show that blood pressure decreases as a result of strength training, and it reduces many chronic diseases because stronger muscles are more resistant to injuries.
You should weight train a minimum of two time times a week. For the general population, about 30 minutes of eight to ten whole body exercises, eight to twelve repetitions and at least one set is sufficient.
Letter
Dear Trucks,
Our relationship has reached a point when I can no longer speak to you civilly, that is why I am writing this letter. I need you to understand that you frighten me. You are larger and more powerful than me, and I don't like the way you pressure me. I want you to back off and quit breathing down my neck. I realize that it is an uphill struggle for you, and I respect the magnitude of the burdens you bear, but I am doing the best I can to keep up. Even though you have been down this road before, it is unfamiliar territory for me. I need to take my time, to avoid getting hurt. I am just not equipped to deal with your demands, I am not made that way. I need you to respect my limitations, and to let me travel at my own pace. It is against our natures to speed blindly into the unknown, and I really think we should slow down and just enjoy the journey.
Merry Christmas, See you in the New Year. Sincerely, Cars
A Canadian Christmas Carol
Saint Jean de Brebeuf, a Jesuit missionary to the Hurons, wrote this carol in their language as both a gift and to help in his missionary and teaching efforts. Pere Brebeuf's carol was translated by Jesse Edgar Middleton who died in 1960. The carol was in recent years included in an album by Bruce Cockburn. Since 1971 it has been included in several church's hymn books .
The Huron Carol
'Twas in the moon of wintertime when all the birds had fled
That mighty Gitchi Manitou sent angel choirs instead;
Before their light the stars grew dim and wondering hunters heard the hymn, Jesus your King is born, Jesus is born, in excelsis gloria.
Within a lodge of broken bark the tender babe was found;
A ragged robe of rabbit skin enwrapped his beauty round
But as the hunter braves drew nigh the angel song rang loud and high
Jesus your King is born, Jesus is born, in excelsis gloria.
The earliest moon of wintertime is not so round and fair
As was the ring of glory on the helpless infant there.
The chiefs from far before him knelt with gifts of fox and beaver pelt.
Jesus your King is born, Jesus is born, in excelsis gloria.
O children of the forest free, O seed of Manitou
The holy Child of earth and heaven is born today for you.
Come kneel before the radiant boy who brings you beauty peace and joy.
Jesus your King is born, Jesus is born, in excelsis gloria.
*Note from the editor: Chances are very good that Tom Jackson will sing The Huron Carol when the Holiday Train pulls into town. If you don't already know the words to this lovely haunting song, this is a great time to memorize them. Then we can all sing along!