Health &
ternationally Acclaimed Mezzo-Soprano
less
STAYING
IRINA MISHURA
Celebrates Her 25-Year Singing Career
IN CONCERT
Weight Training from page 49
With Kevin Bylsma, Pianist
Bloomfield Hills resident Irina Mishura, has
starred at the Metropolitan Opera and at
nearly every major opera venue around the
world - from the Far East to North America
Pao rem
to Europe. Her critical acclaim has carried her
from virtual obscurity as a political refugee escaping to America in 1992 to
the height of the opera world.
MIRA NIS.U.
It was Greater Detroit which first embraced her and gave her the chance to
display her talent. It is with "her community" that she wishes to celebrate
this special occasion - FREE OF CHARGE - and to thank them
for their support.
St. Regis Church - 3695 Lincoln Street - Bloomfield Hilts
Thursday Evening April 14, 2011 - 7:00 p.m.
In cooperation with
formed with moderate loads, proper
technique and continuous breathing,
strength training actually decreases
resting blood pressure.
The exercise recommendations to
improve muscle mass, bone density
and resting metabolism are similar.
Generally, all major muscle groups
should be targeted. These include the
chest, back, shoulders, biceps, triceps,
upper and lower legs and abdominals.
One quality set of 8-12 repetitions for
each exercise, two to three nonconsecu-
tive days per week, is recommended.
Exercises should be performed through
a comfortable full range of motion at
a slow to moderate speed (at least six
seconds per repetition).
Also, increased muscle mass and a
higher resting metabolism reduce the
risk of obesity. Decreases in body fat
reduce the risk for cardiovascular dis-
ease and diabetes. Strength training has
also resulted in a reduced risk of low
back pain, depression and colon cancer.
So, if you haven't pushed, pulled or
lifted a weight or even your own body
weight against gravity lately, now is the
time to start! (I
Jan Jacobs of Beverly Hills is a certified
clinical exercise specialist through the
American College of Sports Medicine, an
exercise physiologist and a personal fitness
trainer. Contact her at fiffh@comcastnet or
(248) 514-1626.
THE VERDI OPERA THEATRE OF MICHIGAN (Contact:verdiopera®comcast.net )
and
ST. REGIS CHURCH CONCERT SERIES (Contact:ken.krach@stregis.org )
ADMISSION IS FREE
Following the concert the public is invited to attend an afterglow, including
hors-d'oeuvres and refreshments. Proceeds of a $20 donation will benefit
the Verdi Opera's efforts to encourage and support the development of
talented young opera singers.
Seniors, Families & Healthcare Professionals
Saturday, April 9th • 9:00 a.m. - 3:00 p.
Southfield Pavilion / Civic Center
Featured Seminars
ilaitt Free Health Screenings
• Senior Housing - Explore Options
presented by...
• Legal Tips
Beaumont'
• Home Care Explained
• Alzheimer's Warning Signs
Medical health professionals on site to answer
questions on topics such as: Diabetes, proper
foot care and Women's Urology to name a few.
• Veteran's Benefits
• and much more
Product & Service Exhibits
• Senior Living Communities
Screenings may include: blood pressure,
cholesterol checks and more.
Event Hosted by:
Alternatives-
or eir- lors
• Assisted Living/Alzheimer's
• Nursing & Rehab Centers
• Home Care Agencies
• Elder Law Offices
WALTONWOOD
• Financial Organizations
• and much more
0
American
HouseCEEL
PItSbyteltIn
VIllageS
0›...s.7.
• Free Admission
• Free Parking
• Door Prizes
,,„
alzheimer's NO
association
par
' ficipatIng partner
PRESS
Receive final event schedule by April 1st... call
Greater htithoo Chapte•
888.590.9098
AlternativesforSeniors.com/expos/Senior-Living-Expo
50
March 31 . 2011
iN
or visit
Oh My! Exercising Hands, Ankles
I
know what you're thinking. Firstly,
boring!!!
Secondly, should I get my elderly
mom? This information is not for able-
bodied, young and strong people like me!
In fact, it's exactly the opposite.
Whether you're tough guy who wants to
get bigger biceps, a yoga beginner, office
worker, text maniac or teen, your hands
and wrists take a lot of punishment.
Let's not forget the feet. Better foot and
ankle strength may make the difference
between a slip, a minor strain, a tendon
tear or more serious injury.
I always tell my clients that
strength and flexibility in
wrists and ankles are your
first line of defense in a mis-
step or fall situation. When
your balance is compromised
your body responds in a
certain way. You don't want to
fall, so first you try reset your
footing. Then you immedi-
ately reach out with a hand
to brace or grab something.
So, here are some simple
daily exercises for hands
and feet that just might make you a little
stronger and more flexible — and could
make the difference in an unstable situ-
ation. These exercises are intended for
all ages and could help prevent arthritis
for teens who text a lot; seniors who have
circulation and limited range of motion
issues; and those of us in between.
For strength and dexterity in the
thumbs and hands try some simple
gripping and extension exercises. Make
a tight fist with thumb on the outside
and squeeze hard. Hold 10 seconds and
release very slowly opening your hand
completely. Spread the fingers apart wide
and press thumbs and palms back. Hold
10 seconds. Repeat a few times.
For thumb dexterity, bring each thumb
across the palm to the pinky then press
back out as far as possible to increase
range of motion. Repeat at least 10 times.
The exercises for the wrist and ankle
are similar, which makes them easy to
do and remember. That's a good thing.
You're not getting younger! Repeat each
one 10-20 times. Start with the wrists.
Place arms on the legs, palms down
and hands hanging over your knees. Lift
and lower hands, but keep your arms flat
on your legs. Flip hands over and repeat
the exercise. Turn palms in and
lift up and down like a hand-
shake. Hands twist when you
do this one, but this movement
is usually forgotten and really
helps strengthen those wrists!
You can add weight to these
exercises to make them more
effective. Start with something
you can grip comfortably
like small cans or one pound
weights and work up in small
increments.
When strengthening the
ankles, work one at a time.
Extend one leg and lift slightly off the
ground so you won't inhibit your range
of motion. Flex and extend the foot in a
push and pull motion. Then, move your
foot side to side and hold the knee in
place to keep the leg from moving, too.
Always try to increase your range of
motion with all your exercises as long as
there is no pain.
E-mail me for more information
on this or any other exercise topic at
mblackfitness@yahoo.com .
Michelle Black is an ACE certified personal
trainer and exercise instructor, in senior/
elderly exercise, post-rehab and family
fitness.