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Sandbag Training

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Sandbag Training

If you can’t stand your gym anymore or just can’t afford it, grab a sandbag for a great alternative for helping you get in a full-body workout. Lifting one is an old-school way to build brute strength and intense endurance. See “How to Make Your Own” below for instructions on building one, then read on for the workout.

Perform the exercises in the order shown. Go for time, not reps. Begin by working for one minute, then resting one to two minutes. Do as many reps as you can. Don’t be overly concerned about form-the sand will shift around, making it hard to control the bag. That’s the point. Having to stabilize yourself constantly will work you from head to toe.

Heave the bag from the floor to your chest, then press it overhead. Drop it and repeat as many times as you can for one minute. Complete three sets.

Wrestle the bag up to your left shoulder and do one squat. Drop the bag, and then repeat on the right shoulder. Continue alternating for one minute. Do three sets.

Lie on the floor with the bag on your chest. Press it up and then, with your arms fully extended, do a situp. Repeat the entire exercise for one minute. Do three sets.

How to Make Your Own

You’ll need a sturdy gym or duffel bag. Use a canvas sporting bag or sea bag style canvas duffel bag. A military style duffel bag may also work. Your bag needs to be able to withstand the abuse of being thrown, dropped, and heaved repeatedly, so don’t get a cheap one that can’t take it.

Buy a few bags of playground sand from the local hardware store-it’s near the concrete and usually comes in 50-pound tubes. Sells for around $4.

Fill a heavy-duty trash bag with sand. Wrap the top tightly with duct tape, then bag it twice more and seal it. Make sure you leave some room in the bag for the sand to slosh around. If you can’t find strong enough trash bags, try contractor clean-up bags, which are much thicker. You can find them at Home Depot for around $13.

Put it in your duffel bag (which keeps the sandbag from ripping) and zip it shut. Now, get to work!

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Researchers find prostate cancer stem cell

Researchers find prostate cancer stem cell

Cancer stem cells (CSCs) are cancer cells (found within tumors or hematological cancers) that possess characteristics associated with normal stem cells, specifically the ability to give rise to all cell types found in a particular cancer sample. CSCs are therefore tumorigenic (tumor-forming), perhaps in contrast to other non-tumorigenic cancer cells. CSCs may generate tumors through the stem cell processes of self-renewal and differentiation into multiple cell types. Such cells are proposed to persist in tumors as a distinct population and cause relapse and metastasis by giving rise to new tumors. Therefore, development of specific therapies targeted at CSCs holds hope for improvement of survival and quality of life of cancer patients, especially for sufferers of metastatic disease.

Existing cancer treatments have mostly been developed based on animal models, where therapies able to promote tumor shrinkage were deemed effective. However, animals could not provide a complete model of human disease. In particular, in mice, whose life spans do not exceed two years, tumor relapse is exceptionally difficult to study.

The efficacy of cancer treatments is, in the initial stages of testing, often measured by the ablation fraction of tumor mass (fractional kill). As CSCs would form a very small proportion of the tumor, this may not necessarily select for drugs that act specifically on the stem cells. The theory suggests that conventional chemotherapies kill differentiated or differentiating cells, which form the bulk of the tumor but are unable to generate new cells. A population of CSCs, which gave rise to it, could remain untouched and cause a relapse of the disease.

Researchers have found a stem cell, a kind of master cell, that may cause at least some types of prostate cancer.

Their findings are only experimental — the stem cells were found in mice — but could explain at least some types of prostate cancer and eventually offer new ways to treat it, they reported on Wednesday in the journal Nature.

The findings also show a potential new source for prostate tumors — so-called luminal cells, which secrete various compounds used in the prostate.

“The role of stem cells in the development of prostate cancer has been a focus of speculation for many years,” Dr. Helen Rippon of Britain’s Prostate Cancer Charity said in a statement.

“Importantly, this new stem cell does not rely on androgens — the male sex hormones that control prostate growth — to survive and grow. This may give a clue as to why prostate cancer often becomes resistant to treatments designed to regulate these androgens in the later stages of the disease,” added Rippon, who was not involved in the research.

“This improved knowledge will also be a step forward in learning how we might help to prevent the disease from developing in men in the first place.”

Michael Shen of Columbia University Medical Center and colleagues named the new stem cells CARNs, for castration-resistant Nkx3.1-expressing cells.

They normally regenerate part of the tissue that lines the inside of the gland, which produces semen. But the cells can also form tumors if certain genes meant to stop out-of-control growth get turned off.

Shen said researchers had believed that tumors arise from a different layer of cells in the prostate, called basal cells.

“Previous research suggested that prostate cancer originates from basal stem cells, and that during cancer formation these cells differentiate into luminal cells,” Shen said in a statement. “Instead, CARNs may represent a luminal origin for prostate cancer.”

Prostate cancer is the second most common cancer in men worldwide after lung cancer, killing 254,000 men a year globally.

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Clean Hands Help Prevent the Flu

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Clean Hands Help Prevent the Flu

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Clean hands can help prevent the spread of infectious diseases, such as flu. This podcast explains the proper way to wash your hands.

CDC has reported that the spread of H1N1 influenza A (swine) virus is thought to be happening in the same way that seasonal flu spreads.

Flu viruses are spread mainly from person to person through coughing or sneezing of people with influenza. Sometimes people may become infected by touching something with flu viruses on it and then touching their mouth or nose.

There are several simple precautions CDC recommends everyone practice in order to stay healthy:

Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.

Stay home from work or school if you get sick and limit contact with others to keep from infecting them.

Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleansers are also effective.

Education is a critical component of managing the risk of flu transmission. All members of the family should be educated on simple methods to limit the spread of potential infection in their household. Using an antiseptic product like Betadine® Skin Cleanser is one example. Povidone-iodine, the active ingredient in Betadine® Surgical Scrub and Skin Cleanser products, can help reduce germs on the skin that can potentially cause infections. Betadine products are for external use only and should not be used for longer than one week unless directed by your doctor.

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