NAHANT HARBOR REVIEW • JULY 2010 • Page 8For Better HealthSummer Classes& Workshops:Creative Dance, Hip Hop,Modern Dance, BallroomStretch & ToneContact Sallee 781-599-1476sallee@dancedimensions.orgWedding Prep, Private lessons,Personal Fitness availableIncreasing Creativity ThroughMovement Workshop TMBe more creative!July 9-10, 2010“Now I have courage toexpress all those thingswhich are inside myself.”S.L.Ages 14 to 99.Beginners to professionals welcome.www.dlorien.com/creativityCENTER OF THOUGHTProfessional Hypnotherapy • <strong>Nahant</strong>, MACall for a Free Consultation:781-593-4222www.CenterOfThought.comJuliette@CenterOfThought.comJuliette GuidaraCertified Clinical HypnotherapistCertified, Complementary Medical HypnotismCertified, Removing Imprints• Stop Smoking • Lose Weight • and much more •To advertise in the <strong>Nahant</strong> <strong>Harbor</strong> <strong>Review</strong>,call 781-592-4148or email donna @nahant.com.ARE YOU GETTING PHYSICAL THERAPY?• Do you see the same therapist each time?• Does your therapist provide hands-ontreatment, or is he/she seeing severalpatients at one time?Experience the difference atNorth Shore Physical TherapyFor more information, please call:NorthShorePhysicalTherapyMAIN OFFICE:Marblehead781-631-8250Swampscott781-592-2773Salem978-910-0486Exercise After-BurnBy Sallee Slagle, Director, Dance DimensionsYou may have heard that you continue to burn calories after exercise. There areeven claims that one type of exercise gives you the “burn” longer and many claim youwill burn fat after your workout. There is little research to support these specific claims,though. Research has shown that exercise can increase your calorie burn, even after youstop, but no one can say if these are fat calories, or carbohydrate. To date, limited researchexists, but findings have revealed different factors that influence “after-burn.”First of all, let’s define “after-burn” as the amount of calories continuing to beburned after an exercise session or workout period. It is measured by the amount ofadditional oxygen consumed while in exercise recovery, returning to normal resting, preexerciselevels. The body can take anywhere from 15 minutes to 48 hours to fully recover.The amount of calories and the duration of the burn is variable and subject toseveral factors that have been identified.In cardiovascular exercise, intensity is the factor that has the greatest effect on afterburn.As intensity during exercise is increased so is the after-burn duration and amountof calories. Lower intensity activities still produced over 3 hours of after-burn while highintensity produced over 10 hours. If a person is “fit” the body will recover faster. Pleasenote that exercise intensity should be monitored and increased only when you are physicallyready. Please consult your physician especially if you have any medical conditions.Also, duration of exercise has an effect on the after-burn. The longer you exercise,the more calories continued to burn for longer duration post-exercise. So aerobic exerciseintensity and duration influences the after-burn effect.Studies also showed that intervals of intense aerobic training, such as 15 minutes, 2times, produced greater burn than, 30 minutes in one session. Also 1 minute high intensity,done 20 times in a workout period, also showed increased results.When lifting weights, it was found that lifting heavier weights with less repetitions,produced the greatest afterburn. This is also how you create more muscle, which may, ormay not, be desirable. Women who don’t want to have “bulky” muscles, should stick tolighter weights with more repetitions. Weight lifting, or any type of resistance training,such as with tubing/elastic bands, water resistance, or even use of body weight andgravity, should be a part of every fitness regime. Building muscle, or if your older,maintaining muscle mass, is very important. It helps keep metabolism high. It is recommendedto do resistance training 2x a week as well as cardiovascular and stretchingexercises.If you exercise regularly, you are already wise. This information is to keep youeducated, as new claims may arise and can be confusing. All exercise includes somerecovery time and your body continues to burn additional calories, during this recoveryperiod. If your exercise routine is at a plateau, try adding greater challenge, but alwaysdo so gradually, at your own pace and fitness level. Be a wise with your exercise.Conway Joins Walk for RespectThe Jack Conway Realtor, Swampscott office sales team, recently took part in the3rd Annual Community Walk for Respect. As part of the Swampscott Task Force forRespect for Human Differencesand the NorthshoreCommunities, the Conwayagents greeted all the walkersat a table.“This was an outstandingevent and a chance for usto see all of our friends in theNorth Shore community,”said manager Tim Knowlton.“Conway is a company that’scommitted to getting involvedand this a great opportunityfor that.”Knowlton was joined byagents Ronnie Northrop, LisaScourtas, Marlene Badalatoand Paula Bouchard. All ofthe proceeds of the eventwent back to the schools and the community toward support of anti-bias education.Photo: The Conway-Swampscott team work a table at the 3rd Annual CommunityWalk for Respect.Submitted by Al Becker
NAHANT HARBOR REVIEW • JULY 2010 • Page 9Weekend WarriorBy Susan Cadigan, LMT, CNMT, NCTMB,<strong>Nahant</strong> Therapeutic MassageTherapeutic massage often blends different applicationsand techniques of body work, to help eliminate pain,dysfunction, stress and tension. The goal is to alleviate thediscomfort and allow room for the body (and mind) toheal. By combining the different styles, a thorough, layerby-layerlifting of tension and sources of pain and discomfortcan be had, in a comfortable and soothing manner.With the warm weather here, our weekend warrior activitieshave increased and we tend to do too much, too soon,leaving us to wonder the next day, “What was I thinking?”Not enough rest between workouts can lead tochronic overload in the muscles. Frequently, we get knots,or spasms, in our legs and shoulders, from overuse and ifnot massaged, or left on their own, they are prone tobecome hypertonic. A hypertonic muscle is a muscle thatis constantly working—sort of held in a sustained contraction.This soft tissue dysfunction can lead to other naggingissues, over time. The distressed muscle tissue consumesmore oxygen and energy and gathers more nerve irritatingwaste products (lactic acid). Because the muscle is notpumping and performing normally, the circulation isdecreased and the muscle starts to harden (ischemia),which begins another cycle of pain and discomfort. Theknot, or hypertonic area, tends to pull on the attachmentsto the supporting tissues and ligaments, as well as thejoint capsule. The increased and uneven pressure cancreate excessive wear in the joint and speed up degeneration.Muscles that are too tight, or knotted, can compressnerves that travel between, or through, the area and cantrigger feelings of pins and needles, or buzzing-tinglingsensations.When working on an area that feels too hard, orfibrous, a minute or so of gentle warming to the area, withSwedish techniques, is applied. The knots are then gentlymilked, plied apart and detangled, with the slow, deepneuromuscular techniques. To encourage the muscle toregain its length and deactivate the contraction, the tissueis nudged slowly and deeply, by adding the myofascialmobilization along-side the neuromuscular therapy. Thetherapeutic approach is like having a good conversation.One must listen, observe and respond, with full attentionand awareness.Thank you for entrusting me with yourselves andloved ones. I am truly grateful. A safe and happy summerto you.Susan Cadigan is licensed and nationally certified intherapeutic massage & bodywork. She holds a diploma inadvanced massage therapy and is certified in myofascialand neuromuscular therapy. <strong>Nahant</strong> Therapeutic Massageis located in the center of town in the Community Center;41 Valley Road. Ms. Cadigan may be reached on her cellphone: 617-240-4252, or you may leave a message on theoffice phone: 781-780-3733. For more information,please visit www.nahantmassage.comHELP WANTEDThe <strong>Nahant</strong> <strong>Harbor</strong> <strong>Review</strong> needs a Sales Rep.to cover the Lynn and Swampscott areas.Generous commission schedule. Gas allowance.Work from your own home, on your ownschedule. Call Donna at 781-592-4148or email donna@nahant.comQ & A with North Shore Physical TherapyBy Susan Finigan, NSPTQ. I need to find an alternative to walking on land, because my knees and hips arehurting when I walk on land. What can I do to stay fit?A. Water reduces the effects of gravity, provides support around the submergedbody, and decreases compression forces on the joints and spine. Aquatic physical therapyis a comprehensive therapeutic approach, that uses aquatic exercises designed to aid inthe rehabilitation of various conditions and medical diagnoses. Each individualizedprogram consists of specific components: warm-up, stretching, muscular strength andendurance, cardiovascular, and a cool-down, or relaxation. The therapist and patientestablish goals and develop a plan with emphasis on an independent program. Thisprogram is used outside their aquatic therapy visits, for continued strengthening and painmanagement. Once their therapy is completed, many patients are able to transition towater exercise programs offered at various aquatic facilities, or continue to work on theirown exercise program. The benefits of aquatic therapy include: the promotion of muscularrelaxation, reduction of pain sensitivity, decrease in muscle spasm, reduction ofgravitational forces to assist with walking, increase the ease of joint movement, increasein muscular strength, increase peripheral circulation, increased respiratory musclestrength, increased cardiac function and improved body awareness, balance and trunkstabilityWater provides buoyancy, allowing joints to move more freely and also provides aforce (resistance) to move against. Moving against the resistance of the water can improvestrength in weak muscles. Due to hydrostatic pressure, respiratory muscles arestrengthened by working against the resistance of the water during inspiration. This sameforce helps expiration, key for asthma and emphysema sufferers. Dilation of bloodvessels increases in warm water, increasing venous return and moving tissue fluidsthrough the injured structures. Circulation is increased by this redistribution of blood tothe extremities.Many orthopedic conditions respond well to aquatic therapy. These include arthritis,low-back pain, joint replacements, knee, shoulder and ankle surgeries and shoulderinjuries. Neurological conditions such as Parkinson’s, stroke and balance/gait disturbances,can benefit from aquatic therapy, as well. Fibromyalgia syndrome patients maybe able to successfully exercise in water, due to its gentler environment. They can gainmuscle strength and endurance, receive pain relief and experience relaxation of musclespasms.If you have questions concerning back pain, balance, or other physical concerns,discuss this with your doctor, or physical therapist. The water may be a gentler environmentfor you to gain strength, experience less pain, and reach your rehabilitation goals.North Shore Physical Therapy has been offering aquatic physical therapy for 3 yearsand currently sees patients Tuesday and Thursday mornings, by appointment. Please seeyour doctor for a prescription and schedule your evaluation with our office. If you havequestions on aquatic therapy, please call our office in Marblehead, 781-631-8250.NAHANT CLASSIFIED ADSGot something for sale or do you want something?Reach all <strong>Nahant</strong>! Put it in the <strong>Nahant</strong> Classified ads!1” X 2 COLUMN BOXOnly $25.00Send text by email to donna@nahant.com, or drop in the<strong>Harbor</strong> <strong>Review</strong> box, at Equitable Bank in <strong>Nahant</strong>.TheDEADLINEfor theAugust issueof the <strong>Nahant</strong><strong>Harbor</strong><strong>Review</strong> isJULY 15th.Luis Ortiz, Licensed Massage TherapistCall today and receive 15% off your massage/Refer a friend and receive 25% off your next visit!Call us at 857-891-0257 or E-mail nahantlmt@gmail.comBy Appointment only. Offering the following services:Swedish relaxation massage • Deep tissue massageHot stone therapyWe welcome clients at a convenient Swampscottlocation. Gift certificates are available.