United Martial Arts Centers Lounge: How Exercise Effects your Genes

We all know exercise is good for us. It can melt away fat and help build muscle, ease depression, and has been shown to reduce the risk of cardiovascular disease, type 2 diabetes, and cancer. But how exactly does exercise work its magic? Evidence from several recent studies are shedding light on this mystery, showing how exercise can turn off and on genes within muscle and fat cells, altering metabolism and affecting disease risk.
Once thought to be unchangeable and the single determinant of what traits get passed on, it is now known that genes are greatly affected by the environment. Although the structure of the gene itself can’t be changed, lifestyle factors such as diet, stress, and exercise can change the expression of genes, turning them off or on. A gene that is silenced, or turned off, is unable to make the protein that will cause a certain effect in the body. A gene that is activated, or turned on, will make a protein when it receives the appropriate message from the body.
Methylation is one of the ways that genes are turned off or on. During methylation, a methyl group (structure made of carbon and hydrogen atoms) is added to the gene. Think of it as adding a cherry to the top of a sundae. The cherry (methyl group) will either block or assist the message from being received by the sundae (gene). Turning genes off and on affects all processes in the body, ultimately making an impact on behavior, mental processes, disease states, and physical appearance.
Exercise is one environmental factor that drives the process of methylation. In a recent study by researchers at Lund University Diabetes Center in Sweden, scientists set out to see exactly what exercise does to our genes. As part of their study, the scientists mapped expression of genes in fat cells before and after exercise in 23 men who worked out for one hour two times weekly for six months (1). Not only did exercising cause weight loss and improve cholesterol levels and blood pressure, but it also changed the methylation pattern at nearly 18,000 sites on 7,663 genes. Many of the modified genes were those involved in fat storage and obesity and diabetes risk.
Gene methylation isn’t limited to fat cells; exercise also affects methylation in muscle cells. In a study published in the journal Cell Metabolism last year, researchers collected muscle biopsies from 14 men and women both before and after exercise to determine the effect on gene methylation (2). Not only were major changes in the pattern of methylation seen after just one exercise session, but the researchers also found that more intense exercise caused even greater changes. Similar to what was seen in the fat cell study, several of the genes methylated in muscle cells following exercise are known to affect metabolism and the risk for obesity and diabetes.
It is often said that our genes and environment determine how we age and our risk for disease, suggesting that one factor (genes) is unchangeable, while the other (environment) we have control over. These new studies show how the environmental component of exercise is capable of influencing genes themselves, giving us an extra element of control. Exercise is an extremely powerful tool conferring loads of health benefits, likely driven largely by gene methylation. How exercise profoundly affects the body, even down to the level of DNA, is all the more reason for getting your daily dose of physical activity every day.

For More Information please contact Edmund Ciarfella United Martial Arts Centers 845-987-1853 umac50@optonline.net www.sabumnim.isagenix.com

References
1. Rönn T, et al. A six months exercise intervention influences the genome-wide DNA methylation pattern in human adipose tissue. PLoS Genet. 2013 Jun;9(6):e1003572. doi: 10.1371/journal.pgen.1003572. Epub 2013 Jun 27.
2. Barrès R, et al. Acute exercise remodels promoter methylation in human skeletal muscle. Cell Metab. 2012 Mar 7;15(3):405-11. doi: 10.1016/j.cmet.2012.01.001.

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United Martial Arts Centers Lounge: Weekkly Updates 8-19-13

Happy Monday!!

Here are your weekly UMAC Updates and News
Congratulations to ALL UMAC Students who Graduated on Friday keep up the great work.
BIG SHOUT OUT To the UMAC Summer Campers for making the BEST MOVIE EVER
"The TKD KID" will be up for the Academy Awards...LOL

1. FOCUS: Forms - Tip of the Week. Break the form down into small parts and practice them.
2. NERF WAR For Back Pack Snack Attack. Friday 7pm $5 Donation and a Snack. Bring your own weapon.
3. BREAK A BOARD BRING A BUDDY - Monday August 26th 7pm. 5 boards $10 10 boards $20
4. AFTER SCHOOL CARE REGISTRATION: Please contact UMAC this week to ensure your child will be picked up
5. BACK TO SCHOOL SPECIAL 6 WEEKS OF CLASSES, UNIFORM AND SUCCESS KIT ONLY $99

Please LIKE our FAN Page www.facebook.com/umacfans
Visit www.umacenters.com
Text UMACVIP to 72727 and get updates, school closing and more to your phone

Make it a great week
Grand Master Edmund Ciarfella and the UMAC Staff
845-987-1853
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United Martial Arts Centers Lounge: Weekly Updates and News 8/12/13

Happy Monday!

Here are your United Martial Arts Centers Weekly Updates and News

1. FOCUS:  Review and Tip Testing
2. GRADUATION: Friday 6pm.  Please invite 5 guests to witness & support your testing
3. HEALTH AND WELLNESS SEMINAR: Saturday 1pm
4.  AFTER SCHOOL REGISTRATION: Our After School Program is filling up if you are interested
Please contact UMAC this week.  We now 2 Certified Teachers on Staff Mr. and Mrs. Verboys
Homework is our Number One Priority
5. BACK TO SCHOOL SPECIAL: 6 Weeks of Classes, Uniform and Success Kit Only $99 offer expires 9/30/13
6.  NEW FALL SCHEDULE:  Please check the website or pick up your NEW Fall Schedule at UMAC

United Martial Arts Centers Voted #1 BEST MARTIAL ARTS SCHOOL in the Hudson Valley
2013 Times Herald Record Readers Choice Award

Thank you for your Support
Sincerely
Grand Master Edmund Ciarfella
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United Martial Arts Centers Lounge:10 Effective Self Defense Tips for Women

10 Women’s Self-Defense Tips

In this day and age, you can never be too careful. That’s why it’s important to consider these tips to benefit your self-defense skills!

1.   Be Aware of Your Surroundings

Knowing where you are and who or what is around you is a major safety advantage! Before going to a new place, you should have a basic understanding of the surrounding area. For example, if you’re going to a new restaurant you could look up the area on the Internet and know exactly where it’s located and what streets or businesses are close by.

In addition, if you are alone, with a friend or in a group you should keep your eyes on what is happening around you. You don’t want to be the last to know if something is going on!

2.   Try and Stay in Well-lit Areas

Well-lit areas are obviously a great way to be able to see what is going on around you, especially in the night. It gives you the opportunity to be aware of your surroundings and see what’s going on around you. In addition, it makes you more visible to those around you leading to more help opportunities.

3.   Never Put Yourself in Questionable Situations

This also seems to be an obvious choice. However, you may be putting yourself in sticky situations without realizing it. For example, if you’re going out on a first date you should go to an establishment where there will be other people (like a restaurant or coffee house). NEVER go back to someone’s house alone or allow someone to come back to yours!

4.   Have Your Keys Ready When Going to Your Car

Preparation is key! Preparing your keys will allow you to quickly and efficiently enter your vehicle without losing time. Not only does it serve as a simple time management tool, if attacked your keys can act as a defense weapon as well.

5.   Never Count Your Money in Public

Counting your money in public is an easy way to turn yourself into a visual target. If an individual is looking for someone to assault or rob, having your money readily visible and available is a sure way to be victimized. When leaving a bank or ATM machine, make sure you wait until you’re in an environment that you know is secure to handle your money!

6.   Only Carry Items That You Need

Not only does this lighten your load, it allows you to carry smaller bags or purses. This makes you a less noticeable target, especially if you are carrying your bag close to your body. Then, if your bag is stolen, you will have less to replace and know exactly what has been taken.

7.   Know the Body’s Sensitive Areas

If you are ever assaulted it is important to remember that your goal is to stop the assailant long enough for you to get away. Remember the sensitive areas: nose, eyes, throat, knees, and stomach. For men, you can add the groin on the list.

8.   Trust Your Instincts

Instincts are a deeply rooted self-defense mechanism. Your body and mind alert you for a reason, to stay out of harm’s way. If you feel unsafe, nervous, or think someone is following you it is always important to trust those instincts. Cross the street, go to a busy and well-lit area, or take unexpected turns. NEVER go home. If you are definitely being followed, you don’t want the individual knowing where you live. Trust yourself, better to be safe than sorry!

9.   Stay Calm

This may sound easier said than done, however this is one of the most important tips to remember! It is much easier to think on your feet when you’re calm. If you panic, it lessens your chances of acting quickly and getting away. When you’re calm you’ll be able to readily access the information you need to defend yourself, like the body’s sensitive areas.

10.                 UNDERSTAND that taking a self defense course while it will certainly give you great information.  Without consistent training and practice you will not retain what you have learned.  Even the most proficient martial artist never really know how they would react in a real life situation.

11.                  

For more information please call 845-987-1853

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Martial Arts Warwick NY Dodgeball United Martial Arts Centers Back pack Snack Attack Family Fun Night

United Martial Arts Centers Lounge Weekly Updates 8/5/13

Here are your United Martial Arts Centers Weekly Updates and News

FOCUS: Self Defense

FAMILY FUN NIGHT: to raise funds for the Back pack Snack attach Wednesday 5:30pm-7pm
$5/family plus food donation. Fun Family workout, Pizza and dodgeball.

United Martial Arts Centers Voted #1 BEST MARTIAL ARTS SCHOOL in
the Hudson Valley Times Herald Record Readers Choice Awards

AFTER SCHOOL PROGRAM NEWS The UMAC After School Program is excited to announce the addtion of
2 Certified Teachers to our After School Staff,
Mr. Anthony Verboys and Mrs. Ellen Verboys
"Homework is our Number One Prioity"
This year the fouces will be on exercising the students body's and mind.
If you are interested in enrolling your child in our After School program
we transport your child from there school to UMAC.
Pick up is at 6pm but extended care is available.
UMAC is also open on non-federal holidays and includes half days.
Space is limited please call now 845-987-1853
UMAC GRADUATION APPLICATIONS DUE FRIDAY
Make is a Great Week
Grand Master Edmund Ciarfella and the UMA Staff
www.umacenters.com
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Text UMAC VIP to 72727 and receive a message Mondays on Updates

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