Issue link: https://www.epageflip.net/i/142331
4B Daily News – Saturday, July 6, 2013 Strength training is important part of overall fitness increases muscle DEAR DOCmass, tones TOR K: I exermuscles and cise regularly, strengthens running or playbones. It helps ing tennis several you maintain the times a week. I'd strength you like to add need for everystrength training day activities — to my routine. Anything I Dr. K lifting groceries, climbing stairs should know by Anthony L. Komaroff, M.D. or rising from a before I start? chair. What's DEAR READER: Strength training more, it helps prevent or should be part of every- treat a variety of condione's exercise routine. I tions, including osteoignored it for years and porosis, back pain, just did aerobic exer- arthritis, diabetes, heart cise. Despite substantial disease and obesity. Strength-training aerobic exercise every day, and my resulting exercises build muscle cardiovascular fitness, I by making them strain noticed my muscle bulk against an opposing force. Examples include slowly shrinking. Strength training pushing against a wall, lifting a dumbbell or pulling on a resistance band. Try to do strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms) at least twice a week. Start with one set — usually 8 to 12 repetitions of the same movement — per session. Over time, work your way up to two to three sets per session. Here are some more tips to keep your strength training safe and effective: (1) Warm up and cool down for five to 10 minutes. Walking is a fine way to warm up; stretching is an excel- lent way to cool down. (2) Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains. (3) The first weight you start to lift should be a weight that you can lift eight times in succession. If you can't do that, you've started with too much weight. (4) Keep challenging your muscles. When it feels too easy, add weight. (5) Concentrate on slow, smooth lifts and equally controlled descents. Take three seconds to lift a weight. Hold it for one second. Tehama Country Real Estate WESTERN REAL ESTATE MINCH PROPERTY MANAGEMENT 760 Main St. • 530-527-5514 FOR LEASE 2995 sq.ft. office space 955 Main Street, Suite #B This beautifully appointed suite is situated to the right of the main entrance to Bank of America, divided into several rooms with new handicap restroom and windows fronting Main Street. Placer Title occupies the adjoining suite to the north. your breathing. Exhale as you work against resistance by lifting, pushing or pulling; inhale as you release. (9) Give your muscles at least 48 hours to recover between strength-training sessions. You can do a lot to protect your health with regular strength training — done right. Dr. Komaroff is a physician and professor at Harvard Medical School. To send questions, go to AskDoctorK.com, or write: Ask Doctor K, 10 Shattuck St., Second Floor, Boston, MA 02115. This Week NEW! 6 Acres, 3 Homes in Cottonwood, OWC $10,000 DOWN Get Results! Put your ad in Tehama Country Real Estate THIS WEEK www.redbluffdailynews.com Call (530) 527-2151 ext. 103 Ample on site parking plus start up incentives. Small 2/1 house plus 2 older mobilehomes on 6 acres.1/2 mile from Evergreen School, fenced. Excellent well, nice level land. Great tenants pay on time. $147,000 LAND FOR SALE - $98,000 Three parcels available (10 acre each) in Red Bluff. 360 degree views of all the mountains. LOW DOWN - OWNER WILL CARRY Call Open House • Sat. 11-3pm 4 ACRES Then take four seconds to slowly drop the weight. Controlling the downward movement of the weight is as important to building muscle strength as lifting up the weight. (6) Don't be concerned if you have a little muscle soreness after you start strength training. That's normal, and it should go away. (7) On the other hand, if the training causes sudden sharp pain anywhere, don't try to "push through the pain." Talk to a physical therapist or trainer; something is wrong, and you could make it worse by pushing too hard. (8) Pay attention to Rio Vista Estates, over 55 park in Red Bluff $210,000 (530) 921-4849 Stromer Realty 590 Antelope Blvd Bldg. A, Suites 10 & 20, Red Bluff (530) 527-3100 ~ Specializing in residential to ranches ~ http://redbluff.stromerrealty.com This Week Featured Property Ideal Horse Property Great Ranchette property with rooms for shop and animals, just outside of town for in a very nice quiet neighborhood. Open floor plan with vaulted ceilings and nice master with walk in closet. Own it all. Salon, coffee shop, and over 4000 ft in storage. Plenty of parking zoned light industrial. Bring your business and ideas. 8416 Sherwood Blvd., Los Molinos Jared Chaffin (Lic#: 01460126) 530-518-8275 North State Realty (NSRE) 2515 Park Marina Drive#102 Redding California 96003 (530) 518-8275 (office) jaredchaffin@hotmail.com Beautiful 2001 Double Wide Mobile Home $49,900 1500 Sq. Ft., 3 bedrooms, 2 bathrooms, beautiful interior. Patio, deck, covered 2 car carport, storage unit and more. Call Linda Tyler, 916-801-1569. Can show immediately. $350,000 Unusually well built home with warm wood beam ceiling. Huge kitchen with large breakfast bar countertop. Additional space for dining room furniture. Large, comfortable living room and master bedroom. Ceiling fans are throughout the house. Tremendous amount of storage! Skylights in the bathrooms, wood burning stove in living room, carpets throughout with vinyl flooring in kitchen, bathrooms and laundry room. ~ RANCHES ~ 10980 Shasta Blvd, Dairyville Country home 30+/- acres, irrigated, corner lot............$399,900 NORTH STATE PROPERTIES 616 Washington St, Red Bluff WESTERN REAL ESTATE MINCH PROPERTY MANAGEMENT 760 Main St. • 530-527-5514 ~ RESIDENTIAL ~ Commercial Properties For Sale: Carol May Cell: 530-514-8946 DRE# 00612194 Two Separate Dwellings 14x60, 2004, 2/1 mfg. home & a home recently updated from roof to siding, heating & cooling. $135,000 All this only... 20 Acres West of Corning All fenced, large shop, homemade BIG POND, older mfg. home. $70,000 Wild Rose Ranch Very Desirable 94 +/- Acre Property ......................$1.2 million 22896 Tehama Ave. 16.48 Acres, Gerber, OWC with reasonable down........$199,900 Price 11601 A St., L.M. 76.270+/- Acres, Beautiful Small Ranch with Well Kept Home Reduction $515,000 30973 Manton Road This Ranch provides Multi-Use Potential..................$699,900 Carpenter Ranch 10,230 Acres, Exc. Winter Grazing Cattle Operation.. $12,766,000 8416 Sherwood Blvd. L.M. 2.47+/- Beautiful hm, great horse prop .........$350,000 22851 Oak View Drive 4 bdrm, Wood stove, Great family home!.............$268,500 • 124 S. Jackson, 3.65 acres plus improvements ..........$199,500 • 840 Main St. 11,200 sq/ft ................................SALE PENDING • 1870 Montgomery (Industrial) ..................................................2 Acres • 13545 Saint Marys Ave. (Or lease).................................40,000 sq/ft • 562 Antelope Blvd (Business or Residence)..........................2200 sq/ft Commercial Properties For Lease: • 124 S. Jackson .........................................................Office or Storage • 731-741 Main St. (Upstairs).............................................various size suites • 955 Main St. (Inside Bank of America building)..................2,995 sq/ft • 560 Diamond Avenue (Vacant Pad)..........................................8,000 sq/ft • 1040 Monroe Street (Commercial/Industrial)............................1,000 sq/ft 3 bed 2 bath on 5.7 acres with large shop. ~ RECREATIONAL ~ Yuba River Property Serious Fly Fisher, 74 +/- Acres .............................$500,000 ~ COMMERCIAL ~ 590 Antelope Blvd. Two Newer Office Buildings, Highly Visible Thoroughfare ......$775,000 ~ LOTS ~ 20110 San Juan Lovely Wooded Parcel with Paved Access..........................$77,500 0 Rivers Edge One of a Kind Acreage on the Sacramento River .................$175,000 21975 Bellota Lake California .....................................................................$8,500 Parey Ave, Lot 4 Dairyville, Riverview Lot on the Sacramento River ...........$180,000 26249 Mulholland Dr. Los Molinos Outstanding 10 Acre Lot...................$160,000 OPEN HOUSE $242,900 11 acres with 3/2 manufactured home and shop. $139,000 40 acres with Log Home, shop, barn and ponds .................... $499,900 3+ acre building lot in Antelope w/well/septic OWC..................$90,000 Riverfront mobile home on 2.61 acre, great soil.....................$179,000 Tranquil setting on the river, Home on 1+ac with dock...........$427,000 3+ acre building lot in Antelope OWC.......................................$69,000 530-529-2700 314 Washington St, Red Bluff, CA 96080 www.TehamaCountyRealEstate.com 2 acres with power along the road.........................................................................................................$25,000 2 homes on 3.27 acres, fenced and crossed fenced..........................................................................$145,000 2.5 acres on the Sacramento River with 3 commercial buildings, Owner will carry with large down ........................................ $749,000 160 acres with cabin ............................................................................................................................ $200,000 1586 sq. ft. home in the mountains........................................................................................................$69,500 900+ sq. ft. 2 bed 1 bath.....................................................................................................................PENDING 20 acres with well and septic, and power along road...........................................................................$100,000 10.75 acres with a shop, power, well and septic..................................................................................$140,000 20 acres, Corner lot in the Wells Fargo Subdivision ............................................................................ $110,000 3 bed 2 bath home on 5.74 acres with large shop, fenced..................................................................$250,000 Two river front lots zoned multi family.........................................................$100,000 ea or both for $175,000 15.31 acres with power and community water, several out buildings and year round creek ............... $100,000 3 bed 2 bath in Red Bluff....................................................................................................................PENDING 2122 sq. ft. 2 bed 2 bath home on two lots for.....................................................................................$215,000 2 acres with power along the road......................................................................................................PENDING 5.9 acres with power along the road......................................................................................................$50,000 Serving all of Tehama County, Northern Glenn County & Southern Shasta Robert Thayer, Owner / Realtor 1704 Solano St, Corning CA, 96021 Call me at (530) 515-3367 for any information on any listing, or listing your own home/business/property. Email rthayer@remax.net License # 01486553 RE/MAX American Dream SAT., JULY 6TH 2013 • 11:30am - 1:30pm Or by appointment Rio Vista Mobile Estates #92 ON THE RIVER, 2/2 Doublewide 1300 sq ft $39,500 $30,900-obo. Financing available. Call 527-7297