2024-2025 Student Resource Handbook

77 To prevent reaching a workout plateau alternate your fitness routines every 4-6 weeks. Strive to include total body workouts. These typically will include: strength training (for upper and lower body), core training, cardiovascular exercises, stretching and flexibility. Measure your exercise intensity often. There are several methods, your heart rate and rating of perceived exertion are good examples. Stretching and flexibility are both very important aspects of good physical fitness, so do not ever overlook them. Ideally, you should be stretching before each workout (both cardio and resistance exercises) and after each workout. When stretching before a workout, it is advised to stretch after you have gotten warmed-up for about 5 minutes (your muscles will be looser). When exercising using cardio equipment such as a treadmill, don’t lean on the handrails. STEROIDS Once deemed a problem and strictly linked only with body builders, fitness enthusiasts, and other professional athletes, now the use of steroids is prevalent in today’s society. Its quite a disturbing problem because of increased abuse over the years, and also the accessibility of steroids and steroid related products. Some people may be taking dietary supplements that act as steroid precursors without knowledge of the dangers associated with their abuse. Far too many people actually believe that the use of these supplements is going to produce for them the same kind of effects as steroids, but at the same time avoiding the medical consequences that are usually associated with using steroids. These supplements also will have all the same medical consequences as do steroids. Anabolic steroids are all synthetically produced variants of testosterone, a hormone that naturally occurs in our bodies. Organs and other tissues in both a male and female will produce it. The full clinical name for these classes of drugs is androgenic (promoting masculine characteristics) anabolic (tissue building) steroids (the class of drugs). Anabolic steroids can be administered in several ways, including intramuscular or subcutaneous injection, by mouth, a pellet implantation under the skin and by application to the skin. These kinds of administration of the drugs is only for purposes of abusing steroids, with injection and oral being the most common used. People abusing steroids may take anywhere from 1 to anywhere up to 100 times the normal therapeutic doses of anabolic steroids. Often this includes taking two or more steroids simultaneously. This is a practice known as “stacking”. Abusers will often alternate periods (6 to 16 weeks in length) of high dose use of steroids with periods of low dose use or no drug at all. This practice is called “cycling.” Another mode of steroid use is called “pyramiding.” Using this method the user will slowly escalate their steroid use (increasing the number of drugs used at one time and/or the dose and frequency of one or more steroids), reach a peak amount at mid-cycle and gradually taper the dose toward the end of the cycle. FACIAL MAKE-UP TIPS Avoid any foundation lines with the water secret: Moisten your fingertips and blend the makeup along your jaw line so there is no demarcation line. Make sure the shade you use is as close to your natural skin tone as possible. Cleansing: Wash your face using warm water. Lukewarm water helps soap dissolve dirt and oil. Use your hands to massage soap on, rinse and pat dry with a towel. Cold weather skin care: When it is bitter cold, be careful. Wear an environmental cream that is rated at least SPF15 to protect facial skin. Family & Cosmetic Dentistry • Implants • Periodontics Oral & Maxillofacial Surgery • Orthodontics Glenashton Dental Centre 333 Glenashton Dr. Unit #3, Oakville Dr. Harbans S. Bamrah B.Sc., D.D.S. & Associates NEWPATIENTSANDEMERGENCIESALWAYSWELCOME 9 0 5 - 8 4 2 - 5 5 0 0 www.glenashtondental.com We offer a variety of package options to fit your specific needs. From unlimited Tanner's Club Memberships, Pre-paid monthly memberships as well as minute packages you will certainly find the package that fits you just right!