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Weekly Training Article | Golf Injuries: Keeping Safe on the Green | 2/13/12-2/19/12

2012-02-21T14:30:00.000-05:00

By Matthew Hick

If you enjoy playing lots of golf, chances are that in your lifetime you will have the unfortunate instance of having a golf injury. This article was written with the intent of helping you avoid such an injury, as well as to assist you with the correct information of how to handle what happens when you do get hurt.

Let's start out with the basics. Typically, golf injuries tend to happen in your lower back, shoulders, elbows, wrists, and hands. After all, these are the joint and muscle groups that you use the most when playing the sport. In sports, there are two types of injuries that can happen: cumulative and acute. Cumulative injuries are injuries that you get when you play too much of a sport, such as golf.

Over time, repetitive motions end up hurting your joints and muscles. Then, if you don't take care of yourself, you may one day find yourself with an injury and unable to play at all. On the other hand, an acute injury is a more sudden injury. Perhaps you swing at the ball and your shoulder pops out of place, or your back is thrown out.

There are certain things you can do to avoid both cumulative and acute golf injuries. To avoid cumulative injuries, it is important that you stretch out before even stepping out on the green. Make sure that you relax and loosen up all of your muscles and joints.

Take at least ten minutes before your golf game to do some basic, easy stretching exercises. It is even a good idea to stretch out after your golf game, as well. This will ensure that your muscles and joints have a chance to relax again. Stretching a second time will also help to prevent you from becoming sore in certain areas in the days to come.

If you find yourself having a tiny bit of pain in a certain area, but it is not bad enough to stop you from playing, realize that you may have the beginnings of a cumulative injury. It is highly important that you do not ever ignore joint pain or tenderness, any type of swelling, numbness, or a reduced range of motion. If any of these things occur -- even in small amounts -- it is vital that you see a doctor. Ignoring the situation and continuing to play golf will make a small injury into a large one.

If you get an acute injury while playing golf, you must seek immediate attention as well. First, stop what you are doing right away, and then wrap your injured area in a bandage that is tight enough to induce pressure. If necessary, put a bag of crushed ice (or a cold compress) on the injury for no more than fifteen minutes at a time, making sure the area has a chance to warm up before you freeze it again. Finally, get yourself to a doctor who can better help your injury to heal.

Both cumulative and acute injuries can be extremely painful. And they can put an end to your golf game if you don't allow them time to heal properly. So take some time off if you have a golf injury ... you will be all the better rested and ready to get out again soon!

Source: articlecircle.com

Weekly Training Article | Lowering the Risk of High School Football Injuries | 2/6/12-2/12/12

2012-02-14T10:05:00.000-05:00

By Jonathon Hardcastle

Football is a dangerous sport. Players endure bruising contact, long practices in hot weather and all sorts of unusual stresses and strains on their muscles, ligaments and tendons. It is not possible to prevent injuries in the game of football and for this reason many parents are hesitant to allow their children to participate. But the risk of injury can be minimized with cooperation between parents, doctors and coaches.

When your child comes to you and asks to try out for football, your answer should always be contingent on the results of a full medical checkup. Be sure that the doctor knows that it is a sports physical so that he or she can check for the appropriate things like joint flexibility and heart health. After your child is cleared medically, then you can move on to investigating the program and learning what safety measures are provided.

One of the most important facets of avoiding injury in any sport is maintaining proper conditioning through exercise and good nutrition. Ask your child's potential coach how conditioning is handled. Year-round conditioning is ideal, but barring that, children should participate in appropriate conditioning programs for at least six weeks prior to the beginning of regular practices. Ask whether the coach is responsible for conditioning or if the program has a trainer that works with children.

Dehydration is a critical issue among football players since practices typically occur outdoors during the hottest part of the summer. Ask the coach what measures are taken to prevent dehydration. Know that fluid breaks should be taken about every 45 minutes and players should be allowed to drink all they want in order to keep properly hydrated. Also ask whether the coach, trainers or other personnel are certified in CPR.

Wearing protective equipment is a given, but you need to work with the coach to ensure that it fits properly. Whether or not the program requires it, your child should wear a mouth guard. Mouth guards are instrumental in preventing dental injuries and can protect against jaw and certain types of head injuries as well.

Ask what medical staff will be on hand during practices and games should an injury occur. To prepare for the worst-case scenario, consider giving the coach or trainer an emergency health care authorization letter. This letter will allow your child to be transported and treated at a hospital even if you are not there to give permission.

Source: articlecircle.com

Weekly Training Article | Motivational Tips for New Runners | 1/30/12-2/5/12

2012-02-07T14:45:00.000-05:00

By Dave Elger

Having trouble getting out the door? Here are a few tips to help keep you motivated.

Pick a goal. A performance goal. Maybe a race, or just a specific workout. I recently met a woman that was so proud when she ran 30 minutes without stopping, I could tell something had really clicked with her. She is hooked.

Start slow. A beginning running program needs to be slow, easy, progressive, and hopefully enjoyable. Back in my days at Ball State University we took 12 weeks to take adults through a jog-walk progression with a final goal of jogging 20-30 minutes, nonstop. Remember, the more out of shape you are, the more uncomfortable exercise is going to be, unless you keep the intensity low. If you cannot walk 3.5 miles in an hour, you are not ready to start jogging.

Buy some nice gear. Good shoes and comfortable gear might be something you look forward to using on a regular basis.

Involve the family. Family fitness is an awesome motivator for parents.

Involve others. It does help some to workout with others. Most of the time I am alone, but the tough workouts (like long runs or intervals) are best done in groups.

Get a dog. My dogs are raring to go every morning, and it is hard for me to turn them down. I love taking them out for those easy morning runs.

Establish a routine by running often at the same time of day.

Keep a log. I had a roommate at Ball State that hung a calendar in the kitchen and recorded his timed runs on a daily basis when he was preparing for a marathon. To me, those 2-hour-plus morning runs highlighted on that calendar looked very impressive.

Learn. Read, go to workshops, attend lectures, and do what you can to find out what others do to make themselves successful.

Variety. Run different routes, maybe change up the pace once in a while. Cross training may keep you from burning out on running.

Patience! Many give up after a short time because they do not see results. You have to stick with it and give your body a chance to adapt.

Think positive! I tell students in my tobacco cessation class: keep telling yourself 50 times a day that you need a cigarette and you will never quit, because that is what you believe. What would happen if you told yourself 50 times a day, I cannot wait to get in shape! … After about a week, you would have a much better outlook on working out.

Reinforcement. I honestly cannot explain why I became such a fanatic about exercise, but I do remember having some modest success as a high school freshman cross-country runner. … And after that, the harder I worked, the better I became. That was all the reward I needed.

So what are you waiting for?

Source: articlecircle.com

National Athlete of the Month | Kara Patterson | January 2012

2012-01-30T10:40:00.000-05:00

Event: Javelin Throw

Born: 04/10/86

High School: Skyview HS (Vancouver, Wash.)

College: Purdue '09

Career Highlights: Four-time USA Outdoor champion ('08, '09, '10, '11); 2009 NCAA runner-up; Two-time BCAA All-American

Kara Patterson continued her dominance of women's javelin in the United States by winning her fourth consecutive national title in 2011. At the 2010 USA Outdoor Championships, she improved Kim Kreiner's American record with her winning toss of 66.67m/218-9. Patterson burst onto the national scene in 2008 when she won Olympic Trials with a mark of 58.44m/191-9 and earned a spot on her first Olympic team. At the 2008 Big Ten Championships, Patterson secured her second conference title and shattered the Big Ten record and the Boilermakers' all-time record with her heave of 61.56m/202-0, It was the top throw by an American in 2008, the second longest in NCAA history, and placed her second on the U.S. all-time list behind American record-holder Kim Kreiner. Patterson redshirted the 2007 season. In 2006, Patterson won her second straight NCAA Mideast Regional javelin championship with a throw of 51.16 meters, advancing to the NCAA Outdoor Championships where she finished 26th. She capped off her 2005 season by winning the silver medal at the Pan Am Junior Championships with a launch of 50.26m/164-11. Patterson won the 2005 NCAA Mideast Regionals and Big Ten Championships meets. In high school, Patterson was a four-year varsity letter winner in swimming, basketball and track and field, as well as a three-time javelin state champion.

Source: http://www.usatf.org/

Exercise of the Month | Calf Raises | January 2012

2012-01-30T10:37:00.000-05:00

The Calf Raise is a simple, yet effective, exercise for your lower legs. There is no extra equipment needed for a calf raise, however, you can perform this exercise on a step to increase the range of motion of the exercise.

To perform a Calf Raise, position your feet shoulder-width apart, with your hands on your hips, or holding onto a sturdy object for balance. Contract your calf muscles and slowly raise your heels off the ground. Once your heels get 2-3 inches off the ground hold this position for 5 seconds and slowly lower your heels back down to the ground. It is important to maintain body control during this exercise.

To increase the difficulty of this exercise, you can add weight by holding dumbbells in your hands. You may also perform the Calf Raise on one leg at a time. -- This incorporates proprioception into the exercise. The straight leg calf raise concentrates on the Gastrocnemius muscle. To target the Soleus muscle, perform the Calf Raise with a bent knee.

Weekly Training Article | Home Workouts vs. Gym Workouts | 1/23/12-1/29/12

2012-01-30T10:35:00.000-05:00

By Gregg Hall

Making the decision of where you will go to exercise is a very important step in reaching your goals of fitness. A lot of factors will go into this decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where you will go to exercise, you can move onto deciding how you plan to work out.

As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you'll save money on fuel as well as wear and tear on your vehicle.

Memberships to a gym can often be quite expensive and may include other things that you don't need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home.

Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statement applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you'll probably end up getting hurt or frustrated because you aren't making any progress.

Along with the financial gains, exercising at home may also help those who don't like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don't need to worry about time at all.

Those of you who are motivated by being with people you know while working out away from home, a gym may be a better idea. At the gym, you'll also have more of a selection of equipment, far more than you'll have at home.

If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim in a triathlon, you'll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn't even know you had.

Gyms will also offer you classes that you may find very motivating. You can also meet new people in class, or just help others along if you choose.

All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you'll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life.

Once you have given it some thought and weighed the pros and cons, you'll have no problem making the choice. Always keep in mind that once you've made your choice, you can always switch if you aren't happy with the choice you made.

Source: articlecircle.com

Weekly Training Article | Chronic Nonspecific Back Pain | 1/16/12-1/22/12

2012-01-24T13:14:00.000-05:00

Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives. It can range from a constant ache to a sudden sharp pain. For back pain to be considered chronic pain it needs to persist for a period longer than three months. Chronic nonspecific pain as it’s called is "nonspecific" in nature. In other words, in most cases, the cause of the pain is unknown or difficult to diagnose.

Four out of five people that visit their doctor for back pain have nonspecific back pain as the cause. Because chronic nonspecific back pain can result from several factors -- physical, psychological and even social -- its treatments need to be just as diverse.

Noninvasive treatments for chronic nonspecific back pain are the most common prescribed by doctors. These include back braces, pain medications, cold or heat therapy, electrical stimulation, and exercise therapy.

Many back braces or lumbar supports are available without a prescription at local pharmacies and general stores. The main concern behind the use of a back brace is that the overuse of a back brace may atrophy or waste away spinal support muscles that would normally support the back (due to lack of use). If you plan on using a back brace to support your lower back, it’s best to limit its use to several hours a day. You can also use a back brace to help support your back when returning to a labor-intensive job after an injury or from a long vacation.

Another option is OTC or over the counter pain medications. These can include medications such as Aleve or Aspirin, but also encompass topical analgesics such as PainEnz, or Icy Hot. These topical analgesics stimulate your sensory receptors for heat to cover-up or counteract pain.

Back pain is a serious issue; the above treatments are only for temporary relief of nonspecific back pain. If you are experiencing sharp or acute back pain you need to have it checked out by your doctor. -- It could be a sign of a much greater problem that can only be diagnosed by a medical professional.

Source: articlecircle.com

Weekly Training Article | Being Healthy is a Choice | 1/9/12-1/15/12

2012-01-17T00:05:00.000-05:00

By Gregg Hall

Your body does so much for you and that is why so many people are returning the favor, so that their body keeps giving them that boost in life.

Natural health is one of the ways many people are opting for as they have come to appreciate all that Mother Nature has to offer, in the ways of ingredients that help the body.

Natural health is also about being pro-active in your life. You need to understand that if you want to be part of the natural health community, then you must be dedicated to making your life -- and especially your body -- healthy.

Natural health is not about being a health freak, but more a health-conscious person. It is about making the lifestyle work with and for you.

To truly appreciate what natural health has to offer, you need to invest in a natural health book, which you can read and find out more on the subject of natural health.

If you have been living the junk food and quick meal life, then you will need to incorporate vitamins into your natural health regime; to be successful in this, you will need to obtain knowledge on what vitamins your body lacks.

You will find that a whole lot of options are open for you. And that is why you will need to do research that will help you in your aim of living the natural, health way.

Natural health also means incorporating more naturalistic solutions into your life. You will be able to enjoy the pleasures of life with a body that functions at its optimum at all times.

And if you are truly dedicated, you will succeed. The best part is that once you start living better, you start feeling better; and that is crucial in dealing with everyday stresses and depressions.

Source: articlecircle.com

Weekly Training Article | The Exercise Ball: Try it for Core Conditioning | 1/2/12-1/8/12

2012-01-10T21:32:00.000-05:00

There is so much being said nowadays about working out with an exercise ball that you may have wondered what all the fuss is about.

Originally created for use in physical therapy, the exercise ball, better known as the Swiss ball, is a large, inflated, rubber ball around 25-35 inches in diameter. In the past, the exercise ball was used by physical therapists to help rehabilitate their patients, particularly those with lower back pain.

Today, the exercise ball is a common tool in many physical fitness programs. One reason for this is, like Pilates, the use of the exercise ball helps to firm up the trunk muscles in the core of the body. Training the core of the body not only lends strength to the limbs and trunk but it also keeps the body flexible, balanced and provides support for the spine.

The effectiveness of using an exercise ball for core conditioning is due to the round shape which creates instability for the body. This in turn causes your body's core muscles to react to the instability caused by the ball. Over time, your body will improve the strength and flexibility of those muscles as it begins to intuitively rely on the core muscles for balance.

Using an exercise ball as part of a fitness program can include a wide range of difficulty levels from easy to moderate, to difficult -- each level requiring support from the core muscles.

If you've ever wanted to give the exercise ball a try, here are a few routines to get you started:

1) Squat and Lift

Stand with your feet shoulder-width apart while holding the exercise ball in your hands with both hands on either side of ball.

Bend both knees (as if you are going to sit) so that you are squatting slightly as you lower the ball in front of you.

Slowly straighten your legs to a standing position as you lift the ball to shoulder length.

Once you have straightened up completely, slowly raise the ball above your head and then slowly lower it to shoulder height again.

Repeat the exercise 10 to 15 times.

2) Hip Extension

Lie on your back on the floor with your heels propped on the exercise ball.

Slowly lift your hips off the floor as you squeeze your buttocks and tighten your abdominal muscles.

Continue to lift your body off the floor until your body is in a straight line.

Hold this position for a few seconds and lower.

Repeat the exercise 10 to 15 times.

3) Lunges

Place the exercise ball on the floor and stand with your back towards it.

Standing with your feet together and your hands on your hips, place one foot on the ball behind you.

Slowly bend your front knee, ensuring that your knee doesn't pass your toes.

Try to keep your back erect -- do not lean forward as you bend.

Repeat the exercise 10 to 15 times.

These exercises are just the beginning. There are so many exercises you can do on the exercise ball that you'll never become bored. You may also develop your own routines that you find helpful. Be sure, however, you warm up first for 5-10 minutes before getting started. Used properly, the exercise ball will increase the strength and flexibility of your core muscles with regular use. No matter what your fitness level is, give the fitness ball a try. You'll be surprised to see how much fun it can be.

Source: articlecircle.com

National Athlete of the Month | Shalonda Solomon | December 2011

2011-12-30T14:41:00.001-05:00

Event: Sprints
Born: December 19, 1985 in Los Angeles, Calif.

High School: Long Beach Poly (Calif.) ‘04

College: South Carolina '08

Career Highlights: 2011 USA Outdoor champion; 2010 USA Outdoor runner-up; 2006 NCAA Indoor and Outdoor 200m Champion; 2005 NCAA Indoor 4x400m Champion; 2006 NACAC 200m and 4x100m gold medalist; 2006 NACAC 100m runner-up; 2006 and 2010 USA Outdoor 200m runner-up; 10-Time All-American; 2004 World Junior 200m and 4x100m champion; 2003 Pan Am Junior 100m, 200m and 4x100m champion; 2003 Junior 100m and 200m champion

Solomon is in the midst of the most successful season of her career. At the 2011 USA Outdoor Championships, Solomon ran a personal best of 22.15 in the 200m to win her first national title and qualify for her first World Championships. In 2010, she was the runner-up at USA Outdoors in the 200m and was ranked third in the world in the event. While competing at the University of South Carolina, Solomon was a two-time NCAA champion in the 200m and represented Team USA at the 2006 NACAC U-23 Championships, where she won gold in the 200m and 4x100m. In 2006, Solomon also finished second at USA Outdoors in the 200m, her first time on top of the podium at the national championships. At the 2004 IAAF World Junior Track & Field Championships, Solomon ran 22.82 seconds in the women’s 200m to better the championship record and win her first World Junior 200m crown. She then went on to anchor Team USA’s 4x100m relay to a gold medal finish in 43.49…At the 2003 USA Junior Outdoor Track & Field Championships, Solomon was named co-Verizon Women’s Outstanding Athlete of the Meet for completing the sprint double in winning the 100m and the 200m…Solomon broke the Pan American Junior Championships record in the women’s 200m ran 23.21 in the preliminary round. She later improved her record to 22.93 in the final round to win gold in the 200m. Solomon also brought home the gold with her 11.35 second win in the 100m and anchored the 4x100m team to victory in 44.00. Solomon was named the 2003-2004 Gatorade National High School Player of the Year.

2011: USA Outdoor champion in 200m (22.15)... 3rd in 60m at USA Indoor Champs (7.15)... 3rd in 200m at Adidas Grand Prix (23.03)... 3rd a Monaco (22.63)... 3rd at London Grand Prix (22.85).

2010: USA Outdoor runner-up in 200m (22.47)…4th at USA Indoors (7.20iPR)…2nd at Continental Cup (11.09)…2nd at GT Invite in 100m (11.16)…2nd at Clermont (10.90PR)…6th at Monaco (11.14)…1st at GT Invite in 200m (22.67)…4th at Kingston in 200m (22.84)…2nd at Paris (22.55)…2nd at Stockholm (22.51)…1st at Reebok Boston Indoor Games (23.53i)…ranked #3 in the world, #2 U.S.at 200m and #8 in the world, #4 U.S. at 100m by T&FN…bests of 10.90 and 22.47.

2009: 6th at USA Outdoors (11.03), DNF in 200m…2nd in 200m (22.43) 1st in B race at Reebok Grand Prix (11.04PR)…3rd at Adidas Track Classic (23.10)…1st at Bush Invite (22.41)…ranked #5 at 200m in the U.S. by T&FN…best of 22.41.

2008: 7th in 200m (22.36w), 14th in 100m semi-finals at Olympic Trials (11.18)...bests of 11.16 and 22.48.

2007: 3rd at SECs (22.88), 1st in heats (22.74)…1st at Greensboro (11.33)…best of 11.33 and 22.74.

2006: USA Outdoor 200m runner-up, 8th in 100m (22.47, 11.41)…NACAC 200m and 4x100m champions, 100m runner-up (22.90, 11.39)…NCAA Outdoor 200m champion, 5th in 100m (22.62, 11.43)…NCAA East Regional 100m and 200m champion (11.07w, 22.30w)…200m SEC Champion, 3rd in 100m (22.36, 11.09)…ranked #8 in the world (#5 U.S.) at 200m by T&FN…bests of 11.09 and 22.36.

2005: 7th in 200m at USA Outdoors (22.95)…NCAA Outdoor 200m and 4x100m runner-up (22.86)…NCAA Indoor 4x400m champion, 5th in 200m (3:30.01, 23.15)…3rd in 100m and 200m at NCAA East Regionals (11.44, 22.91)…SEC Outdoor 200m champion, 100m runner-up (22.74, 11.29)…1st in 200m at Tennessee (22.72)…ranked #9 in the U.S. at 200m by T&FN…bests of 11.29, 22.72.

2004: World Junior 200m and 4x100m champion (22.82, 43.49)…USA Junior 200m runner-up, 3rd in 100m (23.03, 11.36)…bests of 11.41and 22.82.

2003: Pan Am Junior 100m, 200m and 4x100m champion (11.35, 22.93, 44.00)…USA Junior 100m and 200m champion (11.40, 23.37)…bests of 11.35 and 22.93.

Source: http://www.usatf.org/

Exercise of the Month | Flutter Kicks | December 2011

2011-12-30T14:38:00.000-05:00

The flutter kick exercise has been made popular by our nation's military. In this one exercise you can target your core, hip flexors and lower leg muscles. There is no extra equipment needed except for a flat, open space.

To perform this exercise start by laying supine on the floor with your hands underneath your lumbar spine. -- This helps support your lower back during the exercise. Begin the exercise by tightening your core musculature and raising your legs six inches off the ground. It is important to keep your legs locked in extension during the entire exercise. Next, raise your right leg 45 degrees skyward as you simultaneously lower your right leg down 45 degrees. You repeat this motion 30 times before lowering your legs down to the floor into the resting position. To increase the difficulty of this exercise you can add ankle weights. You can also remain with your legs suspended in the air during the rest period between sets.

Weekly Training Article | Are You Physically Fit? | 12/26/11-1/1/12

2011-12-30T14:36:00.000-05:00

By Kadence Buchanan

It can be tough to tell sometimes whether or not you are physically in shape. To that end, there are some tests that you can perform to ensure that your body is working in its top condition. In this article, we'll be discussing some of these tests, and explaining what they mean about your health.

The Body Mass Index is one of the most commonly used methods of gauging a person’s level of physical fitness. Commonly referred to as a BMI, it is the standard method used by medical professionals when it comes to diagnosing whether a person's weight is healthy, overweight, or obese. The Body Mass Index operates on a basic formula: Your weight in pounds x 704.5, divided by your height in inches x your height in inches. Typically, a healthy weight is calculated to have a BMI of between 19 and 24.9. For a Body Mass Index that hovers between 25 and 29.9, a person is described as being overweight. Body Mass Indexes that have a result that is over 30 represent a clinical case of obesity. Obesity can cause a heightened risk of cancer and heart disease, not to mention a host of other health problems.

Another method of testing for fat content in the body is not used as often as it used to be. The Yuhasz skin fold test has been used by schools to test the health of their students for decades, but it has been cast aside due to the way that it made children feel when the result was less than desirable. The Yuhasz test measures total fat percentage in the body by measuring the layer of fat that is found directly underneath the skin. Various points on the body are tested to ensure accurate testing results, with a total of six test sites being examined to accurately gauge a person's body composition. The tricep, abdomen, front of the thigh, below the shoulder blade, and above the pelvis are tested in all individuals while taking a Yuhasz skin fold test. In males, the chest is also tested, and in females, the rear of the thigh is tested. Calipers are used to determine an accurate measurement of how thick the sub-skin fat layer is, and age, weight and gender all play into the calculation of fitness. The typical male has been found to have between fifteen and seventeen percent body fat, and the average female is known to have between eighteen and twenty two percent body fat. Athletes, known for their fitness, often have fat contents of six to twelve percent for males and twelve to twenty percent for females.

Source: articlecircle.com

Weekly Training Article | Common Infections and Children | 12/19/11-12/25/11

2011-12-27T16:45:00.000-05:00

Children are venerable to all kinds of infections since they enjoy sharing and being close to others. Infections such as the common cold can be an annoying problem and often hard to overcome once they have a cold.

A cold is a contagious viral infection of the upper respiratory tract and is also the most common infectious disease in the US. On average, children catch up to eight colds per year and this is the number one reason children miss days of school and visit the doctor.

The majority of infections are caught in the same way that a cold is -- your child breathes in or touches an object that has the viruses on it. The rhinovirus is the leading cause of colds and over 100 of these can attack the lining of your child's nose and throat. When this occurs, it triggers a reaction to their immune system, which can cause your child's throat to hurt, have a headache and make it hard for them to breathe through their nose.

There are many old wives tales that tell you that you can catch a cold or an infection when your child plays outdoors on cold days without wearing a coat, sitting in a draft, or even going outside with wet hair. None of these are true. When the air they breathe is dry or there are other irritants in the air such as allergens, it lowers your child's resistance to infection, thus catching a cold. Allergens can be things such as cigarette smoke, ragweed, and even pets.

There is no real way in which you can stop from catching a cold or airborne virus, mainly because there is no vaccine for the common cold. However, there are a few preventive measures you and your child can do to help prevent them.

The first way, of course, is the hardest thing for your child to do and that is to stay away from others that have a cold. The particles of a virus can travel through the air up to 12 feet and anything a person touches (that has a cold) also has the virus on it. Therefore, this one is probably the hardest to use for prevention of infections.

Other ways to avoid infections include washing their hands, covering their nose and mouth when they cough or sneeze, do not use the same towel to dry their hands as someone with a cold, and do not eat or drink after anyone with a cold.

Source: articlecircle.com

For more information about your child's health and infections you can check out http://www.yourchildrenshealth.com.

Weekly Training Article | Am I at Risk of Developing a Blood Clot? | 12/12/11-12/18/11

2011-12-20T12:06:00.000-05:00

By Heather Colman

We all experience blood clots from time to time, when we are bleeding; our body creates blood clots to stop the bleeding. However, when a blood clot prevents the natural flow of blood, blocks a vein, or blocks an artery, it becomes harmful and extremely hazardous to our health. Generally, our bodies naturally create the blood clots when a blood vessel has been damaged, then after a few days the vessel will heal and the blood clot will dissolve.

A thrombus is the medical terminology used to describe a blood clot that has stopped blood flow, blocked a vein, or blocked an artery. This type of blood clot generally begins within the leg. If it breaks free and begins to travel throughout the body, it can lead to the lungs, pelvis, smaller blood vessels, and cause potential problems, which are potentially fatal.

Symptoms of a Blood Clot

A person can experience many possible effects with a blood clot. For example, if they have deep vein thrombosis, also referred to as DVT, which is located within the veins of the pelvic or legs, they can suffer from any of the following symptoms: prominent veins, discoloration, tenderness, swelling, or pain within the muscles of the legs or the calf.

If a person is suffering from a pulmonary embolus, which affects the lung, they may experience these symptoms: pain in the chest, shortness of breath, or coughing up blood.

The above symptoms are extremely serious and life threatening, therefore, if you notice any of these signs you should immediately seek medical attention.

Other symptoms of a blood clot includes heart arrhythmia, wheezing, painful breathing, faintness, dizziness, pain in the upper abdomen, pain in the shoulders, or pain in the back. Furthermore, a blood clot could result in becoming blind suddenly within one eye, or even a stroke or heart attack.

Am I at Risk?

Some people are at an increased risk of developing a blood clot. For example, those who suffer from any type of cancer have a high risk of developing blood clots. It is for this reason that cancer patients generally cannot travel far distances in cars, trains, or airplanes, without having to stop now and then to walk and get their flow of blood moving again.

Some other people who are at an increased risk includes those who are under a physician's order for bed rest or have decreased mobility. Those who suffer from obesity, have a history of DVT, or have suffered fractures have an increased risk, as well. Elderly people, smokers, women taking birth control, those with arteriosclerosis, and those undergoing chemotherapy also have higher risks of developing a blood clot.

It is important to watch for the signs of a blood clot, as well as understand if you are at a high risk of developing one.

Disclaimer: The information presented here should not be interpreted as or substituted for medical advice. Please talk to a qualified professional for more information about blood clots.

Source: articlecircle.com

Weekly Training Article | Are Energy Drinks Safe? | 12/5/11-12/11/11

2011-12-12T11:13:00.000-05:00

By Dave Elger

Need an energy boost? More people than ever are turning to so called energy drinks for increased stamina, alertness, better workouts, late night partying, and who knows what else. It’s now estimated that there are as many as 200 different brands of energy drinks in the U.S., bringing in close to 1 billion dollars in annual sales.

You can probably guess where the kick in these drinks comes from. An 8 oz AMP (a Mountain Dew spin-off) has 77 mg of caffeine. An 8.3-ounce Red Bull contains 70 mg. The University of Florida College of Medicine recently found 105 mg of caffeine in a 6.5 oz can of Starbucks Doubleshot. By comparison, a typical 8 oz. cup of brewed coffee has around 85 mg of caffeine.

The Food and Drug Administration (FDA) recommends limiting the amount of caffeine in a 12 oz soda to 65 mg, but energy drinks are not regulated and many exceed that threshold by a wide margin. Is this much caffeine dangerous?

Since the level of caffeine per ounce is similar to regular coffee, indulging in an occasional energy drink is probably safe for most adults. Problems can arise, however, when energy drinks are added to a diet already loaded with caffeine. Children, pregnant women, those with high blood pressure, or those who are hypersensitive to caffeine should be careful with energy drinks. Since caffeine and prolonged exercise both promote dehydration, using an energy drink before such activity is not recommended.

The common practice of mixing energy drinks with alcohol is also strongly discouraged. One is a stimulant and one is a depressant, and both contribute to dehydration. While many mistakenly believe that extra caffeine negates the affects of alcohol, the reality is that blood alcohol will remain the same with or without the added energy drink, along with your level of intoxication.

Besides caffeine, many energy drink companies have added vitamins, amino acids and other “natural” ingredients, a few of which the impact on health are not well known. Don’t forget sugar -- a regular 8.3 oz can of Red Bull has 27 grams, or 110 calories.

If you are looking for a cheap buzz, choose regular coffee over energy drinks (unless you drink at Starbucks). The typical 8 oz energy drink will cost more than $2.

There is probably nothing wrong with an occasional energy drink for most people, but they may pose problems for those who choose to push the limits.

Source: articlecircle.com

National Athlete of the Month | Scott Bauhs | November 2011

2011-11-30T22:47:00.000-05:00

Event: 10,000m

Born: May 11, 1986

High School: San Ramon Valley High School '04 (Danville, Calif.)

College: Chico State University '08

Career Highlights: 2007 NCAA Div. II 10,000m Champion … 3rd at the 2011 USA Outdoors

Scott Bauhs had arguably one of the most successful collegiate careers turned in by a Division II distance athlete. He is the youngest American to run sub-4 minutes for the mile and sub 28-minutes for the 10,000m. While competing for Chico State University, Bauhs amassed eight All American awards, and three national titles. His professional career began one week after the 2008 NCAA national cross country meet with a win at the Silicon Valley Turkey Trot. He joined the Mammoth Track Club where he has continued to improve his times and qualify for two more US international teams, under the guidance of Coach Terrence Mahon. He placed third in the USATF Cross Country Championships and fourth in the 3000m at the USATF Indoor Track and Field Championships in 2010.

2011: 1st at the Jim Bush Southern Cal USATF Championships 1,500m (3:42.87)… 3rd at the USA Outdoor Championships (28:40:51)

2010: 2nd at the UW Invitational indoor 3,000m (7:51.65)… 3rd at the KBC Night of Athletics 5,000m (13:36.77)… 13th at the USA Outdoor Championships (29:51.91)… 3rd at the Applied Materials Silicon Valley Turkey Trot 5k… 1st at the Las Vegas Rock ‘n Roll Half Marathon (1:02:39)

2009: 1st at the Chico Twilight 1,500m (3:41.34)… 3rd at the Adidas Track Classic 5,000m (13:38.95)… 5th at the USA 20 km Championships (59:46)

2008: 1st at the Chico State Invitational mile (3:59.81)… 1st at the NCAA Div. II Outdoor 5,000m Championship (14:00.65)… 1st at the Synaptics Elite 5k road race (13:37)

2007: 1st the California Collegiate Championship 1,500m (3:46.42)… 2nd at the NCAA Div. II 5,000m Championship (14:08.32)… 1st at the NCAA Div. II 10,000m Championship (29:31:93)… 6th in the San Jose Rock ‘n Roll Half Marathon (1:03:04)

2006: 6th at the NCAA Div. II 10,000m Championships (30:36.1)

Source: http://www.usatf.org/

Exercise of the Month | Barbell Upright Row | November 2011

2011-11-30T22:44:00.000-05:00

The Barbell Upright Row is an excellent strength exercise for the upper traps and shoulders. This exercise requires a barbell loaded with the appropriate weight for your ability. Begin by standing with the barbell in front of you, with your feet shoulder-width apart. -- Grasp the barbell with an overhand grip slightly closer than shoulder-width. Bend at the knees, keeping your back straight, and pick the bar up. Lift the bar to chest height, pause, then slowly lower the bar back to the starting position. Keep the bar as close to the body as possible during the exercise.

Proper technique will make this exercise easy and safe for you to perform. Keep your body fixed during the entire exercise. Do not learn forward as you lower the bar. To add a little bit of difficulty to the exercise pause and squeeze your traps at the top of each rep, then slowly lower the bar down. This slow descent causes each muscle to work longer during every set.

Weekly Training Article | Cramping Your Style: How to Prevent Muscle Cramps | 11/28/11-12/4/11

2011-11-29T15:31:00.000-05:00

By Tom Ambrozewicz

Muscle cramps happen to all athletes at one point in time or another. In fact, muscle cramps happen to most people regardless of athletic training. Muscle cramps are the involuntary tightening of muscles -- which you usually can control, -- and the most common problem areas are the legs and abdomen. They can put a real kink in your workout, so practice healthy habits to prevent your muscles from cramping as you train.

No one knows exactly what causes your muscles to cramp, but the first thing you can do to prevent it from happening during your workout is to warm up your muscles at the beginning of your training session. Use the mat area of your gym to stretch and do some light lifting to prepare your muscles for the day's activity. This is a good practice to prevent other injuries, as well. When your muscles are warmed up, they will expand and contract better during training, preventing you from cramps.

If you are unconditioned, start off slow and work your way up to harder and more intense physical activity. Athletes just returning to their sport after the off-season or an injury are more prone to muscle cramps, as are beginners. Building intensity will help you build muscle mass more quickly as well, so don't overdo it from the start, and be sure not to over-train. … Take enough time to rest between workouts.

Finally, keep your muscles and the rest of your body hydrated. Drink lots of water before, during and after your weight training or cardiovascular workout. Your body needs water before you feel thirsty, so drink at regular intervals, and if you are out in the sun or doing something that is making you sweat, avoid water poisoning. -- Drink sports juices to help you replenish all the nutrients your body is losing. Loss of these nutrients may cause your muscles to spasm and cramp.

If you do get a muscle cramp, don't worry. It is normal and will probably go away in a few minutes, although you may be sore for a lot longer. Stop what you are doing and gently stretch and massage the muscle until it is no longer cramped. Applying heat will also help relax the muscle, and if you are sore, cold compresses will help your muscles heal. If your cramps become routine or do not release for long periods of time, see your doctor to make sure everything about your body is in good condition.

Source: articlecircle.com

Weekly Training Article | Hypertension: Forget the Salt and Spice Up Your Life | 11/21/11-11/27/11

2011-11-28T16:15:00.000-05:00

By TheBloodPressureCenter.com

If you have hypertension, or are worried about developing high blood pressure, then you will probably know that one of the first things you need to do is to reduce your intake of salt. However, that is not always as easy as it sounds.

Salt has been around for thousands of years and is used in most food products both as a preservative and to bring out the flavor of the food. This means that when it comes to cutting down on salt you have two problems -- trying to avoid buying foods which contain a lot of salt and finding an alternative way to add flavor to your meals.

Fortunately, today, both the government and food manufacturers often come to our rescue when it comes to helping us choose food products which are low in salt. As far as the government is concerned, almost all foods are required to carry nutritional labeling, which includes the amount of salt, or sodium, which the food contains. At the same time, more and more manufacturers are now producing sodium free, or very low sodium, varieties of many of our favorite foodstuffs.

But when it comes to good old fashioned home cooking, what do we do with all those recipes which call for a pinch of salt? Well, a pinch of salt is probably okay here and there. After all, we are not talking about cutting salt out of our diet altogether, but simply about reducing our intake. But the pinches soon add up and while a little bit of salt in some recipes will not do any harm, you need to look for ways of replacing this salt wherever possible.

One answer is to turn to spices and herbs, or to low sodium seasonings such as onion powder, garlic powder and sodium free bouillon.

Of course you will need to experiment to see what you like and do not like, but start with a few simple ideas like seasoning/marinating fish and meat well ahead of cooking to bring out the flavor. You will also find that there are all sorts of things that you can add to your food at the table to add flavor. For example, try squeezing a little fresh lime or lemon juice onto your vegetables.

Cutting down on salt to help lower hypertension, or to prevent you from developing high blood pressure in the first place, is not too difficult … but it will take a little bit of thought and some experimentation.

Source: articlecircle.com

Weekly Training Article | Osteoporosis: Definition, Risk Factors and Prevention | 11/14/11-11/20/11

2011-11-22T22:35:00.000-05:00

By Barney Garcia

Osteoporosis is a bone disease which causes a deterioration of bone density and low bone mass. This is dangerous because is causes the bones to become fragile (especially the hips, spine and wrists) and there is increased risk of broken bones and slow recovery periods. Osteoporosis can affect any bone, but special attention is placed on the hips and spine, because the breaking of these bones can result in long term injury including difficulty walking, hospitalization, deformity, loss of height, severe pain and even death. You should ask your doctor to check your bone density levels yearly, since this disease often has no symptoms at all. When a person finally does experience any symptoms, they are usually so far into the disease that what they are feeling is back pain because of a fractured vertebra.

Women are more likely to contract this disease than men, often due to menopause, in which bone loss increases. One in four women are affected with this disease, while only one in eight men are. Certain people are at a high risk for developing this disease, and you should be cautious if you have any of the following risk factors: having a personal history of low bone mass, being female, being thin (male or female), having abnormal menstrual periods in women, currently having or have had anorexia nervosa in the past, eating a diet low in vitamin D and calcium currently and throughout your life, having an inactive lifestyle, having low testosterone levels in men, being a smoker, being a heavy drinker, and being Caucasian or Asian. However, keep in mind that people with these risk factors are not the only people who can get this disease, and all people are at risk and should be checked for the disease regularly.

There are certain things you can do to prevent your risk of developing osteoporosis, including consuming a diet rich in vitamin D and calcium, having an active lifestyle and doing weight-bearing exercises, quitting smoking, drinking alcohol in moderation, and taking regular bone density tests. Doctors and health professionals both agree that this is a very preventable disease as long as you take proper care of your health. Even if you start taking these precautions late in life, they will still lower your chance of developing the disease.

Source: articlecircle.com

Weekly Training Article | Women and Coffee Consumption | 11/7/11-11/13/11

2011-11-14T16:59:00.000-05:00

By Kadence Buchanan

I do not know about you, but for me, coffee drinking, especially in the morning or early evening, is more than a simple habit or cultural characteristic. Actually, it has become a necessity without which I cannot open my eyes and stand on my two feet all day. According to researchers, I am not alone. Nearly 80% of the U.S. population drinks coffee on a daily basis. The caffeine measured to be contained in a cup of coffee, me and you consume daily, is around 80-130 mg. But while the medical community has warned the public of the health risks associated with caffeine intake, there still is little linking between coffee and health problems, except in a very few cases.

Coffee, which is a beverage served cold or hot, comes from the roasted seeds of the coffee plant, almost always referred to as coffee beans. But regardless of its tremendous market success, coffee is the second most commonly traded commodity in the world surpassed only by petroleum. Coffee has been blamed to be the cause of a variety of disorders ranging from indigestion to cancer, at one time or another. Since it is the main source of caffeine, which is a stimulant, coffee has had an almost constant role in the news pertaining to health problems in recent years. Surprisingly, most of these warnings and urgent health reports, describing problems like the human airways clogging, are aimed at women.

But while even doctors have been very critical of the role of coffee in women's health, the fact of the matter remains -- there is little proof that any risk to women exists from coffee drinking, especially when consumed in moderate amounts. As a matter of fact, reports have even suggested that coffee even lessens the risks of some diseases in women, such as bladder cancer. Unfortunately, since the health problems examined in relation to their linkage with coffee consumption have not yet reached indisputable results, women have reached a stage that it is almost difficult to believe anything involving the health risks of coffee and women.

The reasons why coffee has been getting such a bad reputation are based on the fact that of all drinks containing caffeine, coffee has the highest concentration amount, far exciding that of sodas. In addition, since doctors advise pregnant women to be cautious and avoid caffeinated beverages while carrying an infant, despite there being no evidence of any serious health risks involved, women tend to consider coffee drinking almost as if they were performing some kind of sin and avoid drinking it in fear of the unknown consequences. On the other hand, new research has revealed that coffee is actually beneficial to a person's health. For example, the diuretic effect of coffee has proved that it lessens the incidence of bladder cancer in smokers, and drinking coffee regularly is also reported to lessen the onset of Parkinson's disease.

So, what should we ladies do? The best advice that anyone can believe is the trusted advice of their doctor. Question your doctor if he/she restricts coffee and follow their advice, but stay current on health news. Although it seems impossible to know which study to believe, we have to train ourselves to tell the difference between hypothesis and fact. Being educated about our health will always make us women feel better in the long run.

Source: articlecircle.com

National Athlete of the Month | Maria Michta | October 2011

2011-10-31T11:15:00.001-04:00

Event: Race walk

Born: June 23, 1986

High School: Sachem HS North (Long Island, N.Y.) '04

College: C.W. Post '08

Career Highlights: 2011 and 2010 USA Outdoors champion; 2011 and 2010 USA Indoors champion; 2010 USA 30 km RW runner-up; 2009 and 2005 US RW Cup Trials champion; 2005 Pan Am RW runner-up; 2003 USA Junior Outdoor runner-up.

For the second year in a row, Maria Michta captured USA Indoor and Outdoor titles in the race walk events. With her victory at this year's championships, she secured a spot on her first-ever IAAF World Outdoor Championships team. In 2009, Michta fell just short of making the team after finishing third at USA Outdoors, but represented Team USA at the Pan Am Race Walking Cup where she took 13th. Michta also competed at the 2008 IAAF World Race Walking Cup and 2007 Pan Am Race Walking Cup. Prior to joining the ranks of elite race walkers, Michta had a successful junior career that was highlighted by a third place finish at the 2005 Pan Am Junior Outdoor Championships and a second place finish at the Pan Am Race Walking Cup that same year. She was a member of the World Junior Outdoor Championships and World Junior Race Walking Cup teams in 2004, and took 10th place at the 2003 World Youth Championships.

2011: USA Outdoors champion (1:34:51.47)... USA Indoors champion (13:40.52)

2010: USA Outdoors champion (1:39:4.12)... USA Indoors champion (13:51.33)... 2nd at USA 30 km RW Champs (2:39:35)... 4th at US RW Champs (1:43:46)... 3rd at Penn Relays (22:55.55)

2009: 13th at Pan Am RW Cup... 3rd at USA Outdoors (1:41:16.24)... 1st at US RW Cup Trials (1:46:03)

2008: 66th at IAAF World RW Cup (1:45:02)... 7th at US Race Walking Trials (1:45:08)... 8th at Olympic Trials (1:47:45)

2007: 20th at Pan Am RW Cup (1:53:55)... 4th at USA Outdoors (1:41:28)... 5th at US Pan Am RW Cup Trials (1:48:55)... 7th at NACAC Opens (59:01)

2006: 5th at USA Outdoors (1:47:54)... 7th at US World Cup Trials (1:43:42)... 2nd at Penn Relays (23:44)

2005: 3rd at Pan Am Juniors (49:44)... 2nd at Pan Am RW Cup (48:03)... US Pan Am RW Cup Trials champion (48:15)

2004: 22nd at IAAF World Junior Championships (51:42.95)...29th at IAAF World Junior RW Cup (53:04)... 3rd at USA Junior Outdoors (54:13)

2003: 10th at IAAF World Youth Champs (24:52.06)... 2nd at USA Junior Outdoors (55:42)

Source: http://www.usatf.org/

Exercise of the Month | Slide Board | October 2011

2011-10-31T11:03:00.000-04:00

The Slide Board is a little known tool that can reap incredible aerobic results, as well as put a fun twist on upper body and core exercises. While the Slide Board may be hard to find, it is becoming increasingly available at local fitness centers, and a staple of many high performance training outfits. The Slide Board consists of an 8-10 foot long lexan sheet with two bumpers at the end. The user wears booties to reduce the friction between their feet and the board.

The most common aerobic activity is using the skating motion. Setting the bumpers as far apart as comfortable for the user, the athlete lines up on one side and pushes off with their leg in a long exaggerated rollerblade stride toward the other end. When they have reached the other bumper, they absorb the impact with their knees and hips, and explode back toward the other side. This is also a mild plyometric activity.

You can apply the same principles for the lower body to the upper body. By placing the booties on your hands and assuming the push up position, this puts an increased load on your stabilizing muscles to keep your body in the proper position. You can do standard push ups in this position, or push side-to-side with your arms.

The Slide Board is a very versatile piece of equipment, and you are only limited by your skill and imagination. As with all exercises, ensure that a proper warm-up and stretching routine is performed before activity, and if you're unsure of an exercise, ask an expert so they can help minimize injury and increase productivity.

Weekly Training Article | The Importance of Pure Water | 10/31/11-11/6/11

2011-10-25T16:16:00.000-04:00

By Greg Hall

Our bodies need water to survive and we use water to process several functions in our bodies which are designed primarily to run on water and minerals. All the natural healing and cleansing systems in our body can only work properly with water. It has only been recently that the medical community has weighed in on how important water is to normal body function.

We are comprised of mostly water; over 70% of our bodies are water. To break it down even further our brains are over 75% water, blood 80%, and the human liver which is our main filter is 96% water.

Our nervous system which is responsible for sending the electrical signals to every cell in our body is really a system of miniscule waterways. A lack of water can lead to dehydration of the fluid inside our nerves or even lead to the nervous system being damaged from excessive chemicals and heavy metals not being flushed out of the system. Many scientists and medical doctors are now in agreement that this condition can be the cause of some degenerative diseases and neurological disorders such as ADHD, Chronic Fatigue and even Alzheimer’s, which means they may be preventable by drinking more pure water.

Knowing how important water is to the proper function of our body, we should also realize that the purity of the water is essential as well. Our digestive system requires adequate water intake in order to properly digest our food, as well as get the optimal nutrient absorption we need to be able to utilize the nutritional value of the foods we eat.

Water intake can also either positively or negatively affect our energy levels depending on whether or not we are properly hydrated. In fact, it has been proven in clinical studies that even a 5% reduction in body fluids can cause as much as a 30% loss of energy and a 15% drop in body fluids, and can lead to death.

If you are trying to lose weight the lack of proper hydration will actually derail your weight loss efforts. Our liver uses water to metabolize fat and turn it into useable energy, so it is obvious that a lack of water will hamper its ability to do this. Increase your water intake to roughly 64 ounces a day and you will see the results, plus you will have much higher energy levels.

Another huge issue for our bodies is detoxification. It may well be the most important factor in our long-term health. Water is the only way for our body to flush toxins from our system, which is also a major key to preventing disease. We can't avoid exposure to toxins in our world today but by taking in enough water we can help our bodies get rid of them.

The quality and purity of the water we drink is just as important as the amount. If water already contains chlorine and other chemicals it has less of an ability to carry toxins out of our body. If we consume water that contains traces of synthetic chemicals then we force our liver and kidneys to be the filter … ultimately damaging or destroying two of our most vital organs.

Source: articlecircle.com

Weekly Training Article | Enhancing the Brain | 10/24/11-10/30/11

2011-10-25T11:01:00.000-04:00

By Abbas Abedi

The human brain is the soul of the human nervous system. It controls involuntary activities such as respiration, digestion, and heartbeat, which are also known as automatic functions of the body. This organ also controls other conscious activities that are considered as higher order activities like reasoning, abstraction, and thought. The human brain is superior to any other brain of any other living species that are known to humankind.

The brain is also the center by which other human characteristics are defined. Creativity, for example, is much associated with the brain. So is personality. The brain lets us make decisions and define colors and smells. This organ controls every other perceived activity of the human body.

However, the human brain, as strong and as invincible as it may look, is not going to stay that way forever. As with any other part of the body, the human brain will wither in the future. One's lifestyles and all other external factors will take a toll against the human brain. As one grows old, the human brain will become slower in terms of functioning and rejuvenating itself. However, there are ways to enhance the power of the human brain as age catches up.

1. Live a healthy lifestyle.

The brain is an integral part of the human anatomy. It is probably the most important organ in the body; but of course, we all know that every other organ in the body works for the others to function properly. The human brain is subject to the lifestyle of the person who owns it. If the person loves alcohol, he may not fully reap the powers of his brain. Alcohol and other dangerous substances destroy brain cells. An alcoholic will argue that, "I've been using only ten percent of my brain, drinking will activate the other 90% of it." This is a total fallacy. This premonition was formulated in the 1800s and there is no truth in it. The brain is a lifetime organ, so we must preserve and protect it.

2. Eat the right foods.

Eating the right sets of food will definitely benefit the brain. The brain is the most active part of the body. Even when one sleeps, the brain remains active and vibrant. The brain will appreciate it if one eats the right and balanced sets of food. The sad thing is that the brain is usually taken for granted when it comes to having a balanced meal or a workout because people are so focused into developing their outside looks. It's about time that we give the brain a break.

3. Engage in proper exercise.

Proper exercise is good for the brain and not only for the body. The human brain needs a well-balanced life.

4. Release stress once in awhile.

Releasing stress is necessary to be able to clear the brain from all the difficulties and the clouds in one's life. One must take time to get into a relaxing mood and a good night sleep.

The brain is an organ to be cherished. No individual will ever be able to live his life to the fullest if his brain is not functioning well. A brain that is cared for will result in a more active and fulfilling life.

Source: articlecircle.com

Weekly Training Article | Athletes Foot Isn't Just for Athletes | 10/17/11-10/23/11

2011-10-24T12:44:00.000-04:00

Athletes foot can be a real problem for a lot of people, not just athletes. Just because you're not into sports doesn't mean you can’t get it. As someone who has had it before, I can tell you the itching and burning can drive you crazy!

Did you know that over 70% of the population will develop athletes foot during their life? With those kind of odds, the chances are high that you will get it yourself at some point and time. So, what causes athletes foot?

Athletes foot is a form of ringworm that lives on your skin, toenails and hair. The fungus that causes it can easily attach itself on your feet through any kind of a small cut or abrasion. The fungus loves dark, warm, humid and wet areas. That is why locker rooms are notorious for having the fungus. There is virtually no way of preventing it from growing. Even with constant cleaning of all surfaces, there is still no guarantee that it won't continue to form.

If you’ve had athletes foot, have you noticed that your infected foot always seems to itch more after taking off your socks and shoes at the end of the day? This is because your feet have been warm and moist inside your shoes all day. Now that they are uncovered and the air is hitting them, watch out! -- The itching can become intense. It's easy to scratch them until they are raw.

One form of athletes foot that can be very severe is called Vesicular, or "jungle rot" as it is also known. It got the name after U.S. soldiers in Vietnam would be out in the hot, humid conditions on a daily basis. They were constantly walking in water and this would cause sores and blisters on their feet. The blisters would sometimes spread to other areas of their body if they developed an allergic reaction, causing temporary disability. In some severe cases, soldiers would even lose their feet because of it.

The good news to all this is that athletes foot can be treated and healed. Many times this can be accomplished without having to make a trip to the doctor’s office, although if you have tried to get rid of the fungus and still have not had success, you should definitely see a doctor.

Source: articlecircle.com

Weekly Training Article | Hip Hip Hurray: How to Prevent Hip Injuries | 10/10/11-10/16/11

2011-10-17T15:08:00.000-04:00

By Julian Hall

Hip injuries are caused by impacts, twists and muscular contractions, or by a simple fall. Normal hip injuries may be fractures, dislocations contusions, ligament sprains, muscular or tendon strains, or avulsion fractures. The following are a few kinds of common hip injuries:

-Hip injuries -- like fractures or dislocations of the hip -- are considered emergencies, since these can damage blood vessels or nerves that could result in permanent disability and mobility.

-While sprinting, running, jumping or playing football, powerful muscle contractions take place that may result in tearing off pelvic bone attachments. This kind of hip injury normally occurs in growing children and is known as an avulsion fracture. This kind of hip injury can result in disability and pain, and needs immediate medical attention.

-Hip bone bruising is called a contusion. Ice will reduce pain and swelling.

-Stretching of hip muscles beyond a certain limit results in muscular and tendon strain. This can cause limited movement and pain. Medical help is necessary in these cases.

Certain hip injuries are also caused by overuse of the hip area. These kind of hip injuries develop and occur over a period of time due to contractions and constant pounding of the legs. These rarer kinds of hip injuries are as follows:

-Bursitis is a condition where the bursa sac is inflamed. The bursa sac acts as a cushion to the tendon and keeps it from rubbing with the bone in the hip joint.

-Tendonitis is an inflammation caused by gradual tearing of tendon fibers.

-Stress fractures are caused by overuse of the legs. This kind of hip injury generally occurs in athletes. -- It has to be treated immediately by stopping the activity that caused it and using the RICE (Rest, Ice, Compression and Elevation) treatment. Anti-inflammatory drugs will certainly help.

For further medical advice, consult your regular physician.

Source: articlecircle.com

Weekly Training Article | Prescription Drug and Painkiller Abuse | 10/3/11-10/9/11

2011-10-10T22:43:00.000-04:00

By Alex Gwen Thomson

Prescription drug and painkiller abuse may not be at the forefront of our minds when we think of top drug issues this year, but it's actually becoming an increasingly worrisome issue of epidemic proportion. Addictions to prescription drugs are on the rise, as more teens and adults are finding it easier to get hold of them. New studies have shown that getting prescription drugs was actually easier than getting cigarettes or even beer.

One study of teen prescription drug access discovered an even more frightening statistic -- as many as 31% said they could buy prescription drugs through their friends or classmates, and a staggering 34% admitted that they got them from home, in the medicine cabinet or more alarmingly, from their own parents. Statistics like this really show why prescription drugs are something to be worried about, but are we doing enough to prevent this from happening?

As prescription drug addiction and abuse is often a family affair, more parents need to be aware that they, themselves, could be unwittingly contributing to their children's drug addiction, simply by not locking the medicine cabinet. Parents, nowadays, spend a lot more time worrying about their kids invading the liquor cabinet, when they should be worrying about the medicine cabinet. It's one thing for a child to drink, but for a youngster to be addicted to drugs such as Oxycontin, Xanax or any other drug you might be keeping in your medicine cabinet, is just way off the scale. ... So, why aren't we taking more care to ensure they don't fall into the wrong hands?

You may have heard of several well-known, young adult celebrities who have become fatalities due to in part -- or whole -- to overdosing on prescription drugs. There are stories such as the tragic death of Heath Ledger, Brittany Murphy and 38-year old Cory Haim, who had reportedly succumbed to a deadly combination of Vicodin, Valium, Soma and a muscle relaxant. These tragic deaths keep appearing on the news, however they are avoidable and death can be prevented. It takes a little care and attention when it comes to prescription drugs and educating your kids early about the dangers of not only prescription drugs themselves ... but also on the dangerous and quite often lethal mixing of prescription medications and alcohol.

There is a common impression that because prescription drugs are often given to you from a doctor that they are safe. This is a misconception. But it's not just your children that will need educating -- there are a few things that you, as an adult, can do too. For example, properly disposing of any old prescription drugs that are out-of-date or you no longer need, and keeping your medicine cabinet locked are two easy things you can do in order to increase security around the house and keep your children safe. Proper education and communication with your teens can also be a very big deterrent to even experimenting with prescription drugs.

Once a problem of addiction or abuse has been detected, it is wise and highly recommended that you and/or loved one seek immediate assistance in the form of either continued counseling, or education and support from an accredited facility that can help uncover and treat the addictions and abuse.

Source: physicalfitnessarticles.net

National Athlete of the Month | Jessica Cosby | September 2011

2011-09-29T19:47:00.000-04:00

High School: Grover Cleveland (Reseda, Calif.) HS '00

College: UCLA '05

Career Highlights: Four-time USA Outdoor champion ('06, '08, '09, '11); 2007 NACAC champion; 2004 NACAC runner-up; 2004 NCAA runner-up; 2002 NCAA Outdoor SP champion; 2001 USA Junior SP and HT champion

After a second-place finish at the 2010 USA Outdoor Championships, Jessica Cosby, 29, regained her spot atop the ranks of American hammer throwers with a victory at the 2011 Championships. With the win, she earned a spot on her third World Outdoor team. Cosby, who was also the 2009 US champion, won her the 2008 U.S. Olympic Team Trials, topping the field with an Olympic Trials record throw of 70.72m/232-0 and followed it up with her third in winning the 2009 USA Outdoor Championships. Cosby claimed her first national title at the 2006 AT&T USA Outdoor Championships when she upended the American record holder and defending champion, Erin Gilreath. Cosby threw a personal-best 70.78m/232-3…In 2003, Cosby continued to improve with her fourth-place finish at USA Indoors, and by setting a personal best in the hammer throw of 61.15m/200-7. Placed second in shot put with a mark of 15.33m/50-3.50 (prep personal best) at the 2000 USA Junior Championships…four-time Los Angeles City shot put champion (1997-2000)… placed second in shot put at the 2000 California State Championships (14.95m/49-0.75) and Golden West Invitational (14.86m/48-9)…placed ninth at World Junior Championships in Santiago, Chile with a best of 14.93m/48-11.75…at the 2001 U. S. Junior meet, Cosby became the first athlete in history to win both the shot put (16.68m/54-8.75, personal-best, No. 7 in school history, No. 8 on the World Junior list, No. 9 on the 2001 U. S. list) and hammer throw (55.72m/182-10, personal-best, #5 in school history)…voted #3 prep shot putter in the nation in 2000 by Track & Field News, earning All-American status…Cosby serves as the volunteer throws coach for the Bruins.

2011: USA Outdoor champion (71.33m/234-0)... 1st at Oxy Invite (72.65m/238-4PR).

2010: 2nd at USA Outdoors (71.24m/233-9).

2009: USA Outdoor champion (72.04m/236-4PR)...3rd at Nike Prefonatine Classic (70.68m/231-10)...1st at Oxy Invite (71.15m/233-5).

2008: Olympic Trials champion (70.72m/232-0)...no mark in Olympic Games qualifying...1st at JJK Invitational (67.79m/222-5)...ranked #1 in the U.S. by T&FN...best of 70.72m/232-0.

2007: 3rd at USA Outdoors (68.21m/223-9)…8th in qual. at World Outdoors (67.90m.222-9)...NACAC champion (65.15m/213-9)…1st at Westwood (68.34m/224-2)…3rd at Mt. SAC (68.26m/223-11)…ranked #3 in the U.S. by T&FN…best of 68.34m/224-2.

2006: USA Outdoor champion (70.78m/232-3)…1st at USATF West Region Champs (69.50m/228-0)…2nd at Tucson Elite Classic (66.87m/219-4)…ranked #2 in the U.S. by T&FN…best of 70.78m/232-3.

2005: 5th at USA Outdoors (66.81m/219-2)…3rd in HT and SP at NCAA Champs…NCAA West Regional HT champion (65.20m/213-11)…Pac-10 HT and SP champion (66.09m/216-10, 17.11m/56-1.75)…ranked #5 in the HT and #7 in the SP in the U.S. by T&FN…bests of 66.81m/219-02, 17.63m/57-10.25.

2004: 7th at Olympic Trials (64.50m/211-7)…NACAC U23 Champs runner-up (63.70m/209-0)…NCAA Outdoor HT runner-up, 11th in SP (66.88m/219-5, 16.17m/53-0.75)…NCAA West Regional HT champion, 3rd in SP (65.46m/214-9, 16.57m/54-4.5)…Pac-10 HT champion, 3rd in SP…ranked #8 in the U.S. in the HT by T&FN…bests of 66.88m/219-5, 17.25m/56-7.25.

2003: 4th in shot at USA Indoors (16.51m/54-2)…2nd in shot at Salinas (17.01m/55-9.75)…2nd in shot (16.66m/54-8) in Seattle…4th in hammer at Home Depot invitational (61.15m/200-7PR)…bests of 17.01m/55-9.75, 61.15m/200-7.

2002: 1st at NCAA Outdoors (17.38m/57-0.25)…did not compete at USA Outdoors…6th at NCAA Indoors (16.42m/53-10.5)…2nd at Seattle (16.94m/55-7PR)…ranked #3 in U.S. by T&FN…best of 17.38m/57-0.25PR.

2001: 1st at USA Junior SP (16.68m/54-8.75) & HT (55.72m/182-10)…bests of 16.68m/54-8.75, 55.72m/182-10.

2000: 2nd at USA Juniors (15.33m/50-3.5)…9th at World Junior Championships…2nd at Golden West Invitational…best of 15.33m/50-3.5.

Source: http://www.usatf.org/

Exercise of the Month | Jump Rope | September 2011

2011-09-29T19:45:00.000-04:00

In contrast to running, jumping rope is unlikely to lead to knee damage since the impact of each jump or step is absorbed by the balls of both feet rather than the heels. This decreases the ground reaction forces through the patella-femoral joint greatly. Jumping rope also helps strengthen the arms and shoulders. This combination of an aerobic workout and coordination-building footwork has made jumping rope a popular form of exercise for athletes, especially boxers and wrestlers. Individuals or groups can participate in the exercise, and learning proper jump rope technique is simple compared to many other athletic activities. The exercise is also appropriate for a wide range of ages and fitness levels. Jumping rope is particularly effective in an aerobic routine combined with other activities, such as walking, cycling, or running.

Jumping rope is an activity not only suited for competition or recreation, but also for a cardiovascular workout, similar to jogging or bicycle riding. This aerobic exercise can achieve a "burn rate" of up to 700 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope is roughly the equivalent of running an eight-minute mile. Jumping rope for 15–20 minutes is enough to burn off the calories from a candy bar.

Jumping rope can avoid the knee damage which may occur during running, since the impact of each jump or step is absorbed by both legs. Jumping rope also helps strengthen the arms and shoulders. This combination of an aerobic workout and coordination-building footwork has made jumping rope a popular form of exercise for athletes, especially boxers, amateur wrestlers and professional wrestlers. Individuals or groups can participate in the exercise, and learning proper jump rope technique is relatively simple compared to many other athletic activities. The exercise is also appropriate for a wide range of ages and fitness levels. Jumping rope is particularly effective in an aerobic routine combined with other activities, such as walking, cycling, or running. Many badminton players and tennis players around the world jump rope to increase their endurance for competition.

Source: http://www.wikipedia.org/

Weekly Training Article | Potassium Rich Foods | 9/26/11-10/2/11

2011-09-29T19:42:00.000-04:00

By Sharon Williams

What is potassium? Potassium is taught in chemistry as being represented by the letter K, and actually comes from potash. Potassium is found naturally as an ionic salt, meaning it is found in seawater that has dissolved and is a major part of many different minerals. Potassium is required for all live cells and is found in every plant and animal on earth. Found in much higher concentrations in plants, it is recommended that people eat a balanced diet of fruits and vegetables to get the required amounts for a balanced nutrition.

Potassium rich foods can be found at your local grocery store, and some are much tastier than others. Foods rich in potassium are thought of as the nasty leafy greens or vegetables no one eats. However, there are quite a few foods high in potassium that are great to eat and easy to prepare. Here are a few examples of foods that are tasty and easy to make.

One ounce of raw avocado is worth about 180mg of potassium, while 1 cup of banana is worth 594mg. One cup of cooked beets or brussel sprouts are worth an average of 515mg of potassium, and the same serving of cantaloupe is worth almost 500mg. Since the recommended daily allowance of potassium for a healthy adult is 3500mg, it can be hard to eat as much as you need. Therefore some foods can be used as snacks and also during meals. These include lima beans, which at one cup is worth almost 1,000mg. One whole nectarine is worth almost 300mg, and a cup of orange juice is worth almost 500mg. A cup of prune juice is worth about 700mg, and a cup of dried prunes is worth almost 830mg. A cup of cooked spinach is worth almost 840mg, and a simple cup of plain yogurt is worth almost 600mg. Eating only a few of these foods can help you maintain proper healthy amounts of potassium.

Source: physicalfitnessarticles.net

Weekly Training Article | Factors of Poor Circulation | 9/19/11-9/25/11

2011-09-26T22:38:00.000-04:00

By Bradley Smith

Do your fingers or toes constantly feel cold? Or do you experience a tingling sensation in your arms and legs?

If so, you could be experiencing peripheral artery disease, or poor circulation.

Poor circulation results when blood is restricted from flowing through your circulatory system. The circulatory system brings fresh blood to every part of your body, including your brain.

Decreased blood flow to the brain can cause many other ailments including but not limited to:

1. Decreased motor functions like walking, eating, talking, even breathing.

2. Limits to your ability to think clearly and make decisions.

3. The eyes can become weakened due to lack of oxygen and nutrients.

4. The liver and kidneys can't remove toxins from the body.

5. Any amount of exertion can cause dizziness and breathlessness.

Symptoms of Poor Circulation

- Cramping or fatigue in the legs, buttocks or feet during activity. It will usually go away with rest, but will come back as soon as you resume your activity.

- Cramping or pain in your legs while sitting for long periods of time; such as driving long distances, or while on a long flight or bus ride.

- Your legs and/or feet "fall asleep" while sitting or sleeping.

- Tired, aching feet, or swelling of the feet and legs.

- Lower temperature in the legs and feet compared with the rest of the body. (This can also apply to the arms and hands.)

Some of the complications that can come about as a result of poor circulation, if left untreated, include heart attack, stroke, amputation and death.

Treatments for Poor Circulation

It is estimated that 8 to 12 million Americans suffer from Peripheral Artery Disease, or poor circulation.

There are several common treatments for poor circulation: dilating drugs can be used to thin the blood; surgery may be required in extreme cases. A stent may need to be inserted into arteries that inflates to allow blood flow to resume to your outer extremities.

One gentle remedy to improve blood circulation is to bathe in a "circulation bath." This is good for all kinds of circulation problems, and may even fix acne. This is a mixture of birch leaves, rosemary and thyme with essential oils of rosemary, Siberian fir and lavender. This bath is recommend for people who experience feet problems, rheumatism and muscular pain.

If you are looking for a herbal cure, then a natural remedy to fix poor circulation is to use ginger, skullcap and magnesium to reduce clotting. In addition, Butchers Broom used with Garlic and Cayenne can be used as a blood thinner to aid circulation.

Source: articlecircle.com

Weekly Training Article | Treatment: Sports and Weightlifting Injuries | 9/12/11-9/18/11

2011-09-19T14:39:00.000-04:00

By Chris Chew

Prevention is better than cure, so prevent sports and weightlifting injuries through proper warm-ups before exercising, and use correct form and techniques when lifting weights.

Many of you who have followed my articles will know that I am a serious advocate of avoiding weightlifting injuries by constantly emphasizing proper warm-ups, and using proper form and techniques during weightlifting. If you think that I am a long-winded nagger, then this article (although it is still about weightlifting injuries) is no longer about avoidance of such injuries, but rather geared toward the treatment of injuries already sustained.

This article will cover the immediate first aid treatment you will need to recover from a weightlifting-induced injury -- assuming that the injuries sustained are not too serious that they need immediate medical attention.

Okay, so sometimes weightlifting exercises hurt. But how do you know when it's a good hurt or a bad hurt?

The good hurt tends to occur after a workout and feels like a dull ache in the muscle. … It’s commonly called "delayed onset muscle soreness" (DOMS). This type of ache usually indicates that you’ve been working on that particular muscle hard enough and is a response to the effectiveness of your weightlifting workout. But this is not always necessarily so. …

The bad hurt, which generally signifies an injury, is usually sharp pain and comes from a specific spot in a joint or muscle. It usually starts as an uncomfortable feeling, which you think will go away. Next thing you know, you’re in full-blown pain! Oh dear, what next?

Treat gym/exercise injuries with "RICE."

The acronym RICE is for the general treatment of minor weightlifting injuries such as sprains, joint pains, tendonitis, pulled ligaments, etc.

R = Rest

I = Ice

C = Compression

E = Elevation

Rest -- Avoid all activities that aggravate your injury. You may even need to skip your gym workout for a couple of weeks. Rest can mean the difference between a long recuperation (and possibly medical invasive procedures) or just a few days or weeks off.

Ice -- Ice helps reduce swelling by restricting blood flow. … 15-20 minutes, three to four times a day is recommended as long as the pain remains.

Compression -- Put pressure on the injured site to help keep swelling down. You want to wrap a bandage or a towel tight enough to feel some pressure but not enough to cause numbness or affect blood circulation.

Elevation -- Elevate the injured area to reduce swelling.

Your condition should improve with "RICE" treatment. Most of the time, you should see some results within 20 minutes of treatment. However, if the pain persists or gets worse, then it’s time to see your doctor or a sports physician as your condition may be worse than what actually meets the eye.

Source: articlecircle.com

Weekly Training Article | The Two Things That Make You Fat | 9/5/11-9/11/11

2011-09-12T23:01:00.000-04:00

There are two main causes of all of today's obesity problems. These two evils are sugar and saturated fats.

Sugar is extremely sweet, and therefore addictive and easy to eat a lot of. When you eat sugar, your body digests it so quickly that your insulin levels spike and you receive a huge boost in energy. The thing is that all of the insulin transports the sugar throughout your system very quickly, so after a while your huge energy boost crashes and you are left feeling de-energized and hungry, again, a mere hour or so after eating the sugar. Replace sugar in your diet with good carbs -- whole wheat everything (refined white-bread digests almost as quickly as raw sugar and is just as bad), beans, legumes, etc. Eating better carbs will cause your energy levels to remain stable all day and will keep you feeling fuller longer, making you eat less throughout the day. That's a biggy for losing weight.

The second evil is saturated fats. These fats give all fats a bad name. Unsaturated fats and EFA's (essential fatty acids must be obtained from your diet -- the body cannot produce them), although calorically dense (9 calories per gram compared to 4 for carbs and protein), are good for you and your heart. Saturated fats, on the other hand, raise your LDL cholesterol and lower your HDL cholesterol, and are very bad for your heart and body. It has also been shown that high levels of saturated fats in your diet can lower your testosterone production, thus lowering your metabolism and increasing your chances of putting on weight.

The easiest ways to cut saturated fats from the diet is to switch to skim milk, eat lean cuts of beef and pork (chicken is extremely lean as it is), make sure all of your dairy products (cheese, yogurt, ice cream, etc.) are low-fat, and start using olive and canola oil to cook with.

Remember, all fats are not bad but you have to be careful when eating any fat because a gram of fat has more than twice the calories of a gram of protein or carbohydrate. But if you cut out the saturated fats, you'll be sure to improve your health.

Source: articlecircle.com

National Athlete of the Month | Greg O'Connor | August 2011

2011-08-31T23:09:00.000-04:00

At his mother’s insistence, Greg O’Connor’s father taught him how to swim at the age of four. But it was not until he was an adult that O’Connor, 43, learned that his mother never knew how to swim.

O’Connor began swimming during the summer months off the southern shore of Cape Cod, Massachusetts, later becoming a competitive swimmer for the local YMCA, high school team and later at Gettysburg College. “I learned how to manage my time and focus on goals during these years in the pool,” O’Connor told StrengthUSA.com. “The skills and discipline that I gained early in life have helped me at work and play in my adult life.”

Building on the skills and discipline from his youth, O’Connor has become an accomplished open-water swimmer over the past six years. “I have become a healthy, fit individual, which was my ultimate goal,” he said. “Open-water swimmers are a tight community. I have made many close friends over the past years, helping many of them realize their goals through co-training and individual coaching.”

But O’Connor has also felt a strong need to give back to the community. He’s volunteered during the MIMS in 2009 and 2010, and for the Boston Light Swim in 2007 -- an 8-mile, cold water swim in Boston Harbor. The race has a history that dates back over 100 years. In 2009, he became the race director of the event. “I have put together a committee of accomplished athletes, and we have brought the event into the 21st century,” O’Connor said. “In the future, we plan on forming a non-profit association that will sanction and assist swimmers in attempts to swim out to Boston Light and back, a 16-plus-mile feat in sub-60 degree water.”

In March 2010, O’Connor’s father was diagnosed with terminal cancer. Overcome with emotion, O’Connor attempted to move forward, after contemplation a hiatus. In August 2010, Elaine Howley, who has achieved the Triple Crown in swimming, and O’Connor set out to break a long-standing swim record set by Jim Doty in 1969. They planned a solo swim in Boston Harbor from South Boston to Boston Light, out to Little Brewster Island, and back. The swim is 16 miles in cold, unpredictable waters. Only four people in history had successfully completed the swim, and Jim Doty held the record of 9 hours 30 minutes. “Elaine and I planned to start in the middle of an ebb tide at 3:40 in the morning,” O’Connor said. “We hoped that we could set a new record with a time around eight hours.” Swimming side-by-side, pacing each other, the duo ended up shattering Doty's time with a new record of 7 hours 7 minutes.

Following the Boston Harbor record swim, O’Connor attempted his first channel crossing, completing the Catalina Channel in 9 hours 26 minutes and qualifying for the 2011 Manhattan Island Marathon Swim. “The Catalina Channel solo swim is known for its warm waters, but 2010 saw historically low water temperatures between Santa Catalina Island and the mainland,” he said. “Many swimmers who attempted the crossing had to be pulled out due to hypothermia. I was lucky. Having trained in the Boston area I was used to the cold conditions. And I had the best possible crew.”

“I considered stopping my training, but I had found that the time that I am training in the pool or in open-water is physically and emotionally necessary during this ordeal,” O’Connor said. “My father got to see the results of my first channel crossing and he shared in the news when I was accepted into the 2011 Manhattan Island Swim.” Sadly, O’Connor’s father passed away on December 9, 2010 and did not get to share in the swim around Manhattan.

O’Connor’s next goal is to swim the full length of Lake Memphremagog, which spans the border between the United States and Canada. “Ever since 9/11, the Department of Homeland Security has prevented swims in the lake from crossing the border,” O’Connor said. “With the permission of the US and Canadian governments, 10 years after 9/11, a handful of select swimmers will reopen the border.”

Exercise of the Month | Step Ups | August 2011

2011-08-31T23:00:00.000-04:00

Step Ups are an explosive full body exercise that builds quads and glutes. It is performed by stepping or jumping onto a box or ledge, and lifting your body up. The alternating movement also integrates balance, coordination and technique. Step Ups are also a very convenient exercise to perform. -- All that's needed is an aerobic step, but you can also use any stable elevated platform such as a box, step or ledge.

To properly perform a Step Up, begin by standing in front of the step with your feet shoulder-width apart. Step onto the ledge with your lead foot and quickly lift your body up. As soon as your trail foot lands on the platform, step back down with your lead foot followed by your trailing foot. This process is repeated in rapid succession. While speed is key in this exercise, it is imperative to have proper technique. If you begin to lose your balance, stop, regroup and restart at a slower pace.

This exercise can be increased in difficulty by raising the height of the platform, or by holding dumbbells. For those individuals looking for increased difficulty, an unstable surface, such as a stability disk, can be placed on top of the platform. This should only be attempted by those with a high skill level.

As will all exercises, it is important to ensure a proper warm-up and stretching routine prior to activity. Also check with your physician if you have any medical concerns regarding the exercise.

Weekly Training Article | Benefits of Elliptical Trainers | 8/29/11-9/4/11

2011-08-30T16:28:00.000-04:00

By Kathryn O'Neill

Considering an elliptical trainer? Wondering how an elliptical trainer can benefit you? This article will list several unique benefits of working out with an elliptical trainer. If you're trying to decide between an elliptical trainer and another piece of exercise equipment, here are some unique elliptical trainer benefits:

No Impact:

Recently, my 60-year-old mother tried my elliptical trainer and she was shocked at how easy it felt on her joints (she's a regular treadmill user).

Elliptical trainer workouts are safe on the joints and provide a no-impact workout (as opposed to a treadmill where you feet hit the deck with every step). This is ideal for people with back, knee, hip and joint problems, as well as older people looking for a no-impact workout.

Weight-Bearing Exercise:

While using an elliptical machine gives you a no-impact workout, the resistance exercise still helps to build bone density and fight off osteoporosis.

As well, weight bearing exercise helps you burn calories much more efficiently (and keeps your calorie-burn high for several hours after a workout).

Saves Time:

Because most elliptical trainers incorporate upper body arms, elliptical workouts tend to involve the whole body and give you an overall better workout -- meaning you burn more calories in less time. That's always a benefit.

Elliptical trainers have also been proven to offer a lower 'Perceived Rate of Exertion' when working out. This means that you're doing more work and burning more calories, while feeling like you put out less effort.

Fights Boredom & Great for Cross-training:

Because elliptical trainers are a mix between the treadmill and a stair climber, you have a great opportunity to cross-train.

I was actually shocked when, after using my elliptical for a month, I could easily climb a very steep hill that had almost wiped me out before. My fitness level had skyrocketed and I didn't even know it.

Plus, the fact that you can move backwards on an elliptical, as well as download workout programs from the Internet, you won't get bored easily. That means more workouts and more calories burned!

Space Efficient:

Most elliptical trainers are smaller than a treadmill and can be easily moved to clean or store away when company is coming. If you are cramped for space or have a smaller home gym, an elliptical trainer can be a great way to save space while getting an overall body workout.

So those are some of the most prevalent benefits of using an elliptical trainer. Keep in mind that elliptical trainers are not for everyone. However, they do offer some great workout features that would benefit any athlete -- from beginner to elite!

Source: articlecircle.com

Weekly Training Article | Four Common Myths That Lead to Failing at Living Healthy | 8/22/11-8/28/11

2011-08-29T15:40:00.000-04:00

By Yuki Shoji

You truly can't believe everything you read, and you most especially can't believe everything you see on television. If you’re struggling to lose weight on the guidelines you learned from some diet commercial or ad in either of these media outlets, then there's a good chance that you're going about dieting the wrong way, or at the very least you have picked up many of the common misconceptions preached about on television and in books -- which set most people who are dieting up for failure.

The following are some of the more common misconceptions you may wrongly believe.

#1: Skipping meals will help you lose weight

Wrong. Skipping meals actually slows down your metabolism, which means that when you do finally eat again your metabolism will not be running optimally enough to properly process the calories and nutrients you're eating.

#2: Carbohydrates cause weight gain

We can thank the Atkins diet for this myth. This misconception is both true and false. You see, when you eat a large amount of food that is saturated with carbohydrates your body uses it for energy. However, if you're not a very active person and don't exercise, then your body is not using up the carbohydrates you ingested. This creates an excess of carbohydrates in your body, and your digestive system, not knowing what to do with this excess, converts it to fat. This is what has led to the general belief that carbohydrates cause fat. Carbohydrates are needed for energy. Eating the right amount, combined with a decent amount of exercise, will ensure that you don't have problems with excess carbohydrates.

#3: Eating only fat-free foods will help you lose weight

The next time you buy a box of fat-free cookies take a look at the nutrient label and see how many calories are in a serving. You will be surprised to see that the calorie content is probably in the triple digits and that a serving is somewhere around one or two cookies. Just because a product is fat free does not mean you can eat as much of it as you want.

#4: All fat is bad for you

This is not true. Your body needs fat for energy in order to be well balanced. However, your fat intake should only constitute 15% of your daily diet. Most people get two or three times this amount, which is why they gain weight, and is also why some self-proclaimed fitness experts have latched on to this as being the only cause of weight gain.

This is just a short list of the most common myths, but there are plenty more, including lesser known ones. These just happen to be the most detrimental to the success of those individuals striving to live a healthier lifestyle. Always make sure and get the facts about your diet from a credible medical source. Just because you see something on television, the Internet or in print does not make it true. Always look at everything with an ounce of skepticism when the source is one you're unfamiliar with.

Source: articlecircle.com

Weekly Training Article | The Basics of Your Cholesterol Level | 8/15/11-8/21/11

2011-08-22T16:30:00.000-04:00

High cholesterol seems to be on everyone's mind these days. We see commercials on television advertising medicines we can take to lower our cholesterol level. We hear our doctor talk about lowering our cholesterol level. What exactly is cholesterol? How do you get it? Why is it bad for you? Are there any ways other than prescription medications to lower it?

First, cholesterol is a lipid which is naturally produced by the body to maintain cell membranes. The body actually makes all the cholesterol it needs for its functions. Our cholesterol level becomes high when either our bodies overproduce cholesterol or we take in too much cholesterol through the foods we eat.

High levels of cholesterol are bad for you because this excess cholesterol can build up in your arteries, causing heart disease and heart attack. High cholesterol is also responsible for strokes. All three of these conditions can be debilitating and in some cases, deadly.

How do you know if your cholesterol level is high? Your doctor can perform a blood test to determine what the level of cholesterol is in your blood. Sometimes your doctor may want you to take a fasting blood test, which means he will test the cholesterol level in your blood after you have gone without eating for a specified number of hours.

A high cholesterol level is medically defined as more than 240 mg/DL total. Your doctor may also divide your cholesterol level into "good" cholesterol or HDL cholesterol and "bad" cholesterol or LDL cholesterol. If your HDL cholesterol is above 40 mg/Dl this is considered ideal. Your LDL cholesterol level, however, should be less than 100 mg/DL. Any reading above this puts you at a greater risk for heart disease or heart attack. HDL cholesterol is considered good because it is this type that is carried out of the blood stream to the liver where it is broken down and expelled from the body. LDL cholesterol, however, is the kind that builds up in your blood vessels and arteries.

If your doctor deems your cholesterol level is high, there are several things you can do to lower this level. These things include eating a healthy low-fat diet and exercising regularly. Not only does the healthy diet and exercise help lower you cholesterol level, it can also help lower your weight, which in turn decreases your chances of heart disease. If you are a smoker, you should consider stopping. Also, limit your intake of alcohol and sugar. After trying all these things, if your cholesterol level is still not ideal, your doctor can put you on cholesterol-lowering prescription medication. Remember, though, cholesterol medications can damage your liver, so they should be used only after other options have been exhausted.

As you can see, your cholesterol level has a very important impact on your total body health. It can even be life threatening if not controlled. See your doctor for a cholesterol test. If your cholesterol level is not within normal ranges, take action to lower it.

Source: articlecircle.com

Weekly Training Article | Home Remedies for Sprains and Strains | 8/8/11-8/14/11

2011-08-15T20:04:00.000-04:00

By Kevin Pederson

Sprains are mainly caused due to stretching or tearing of ligaments resulting in restriction of your movement. The prime reason for this injury is the sudden change of direction, or due to a collision. The common body parts affected are the ankles, wrists and knees.

A strain, on the other hand, is the tearing and stretching of muscles. This happens due to contraction or stretching of muscles. But this can turn into a chronic strain if the muscles are overworked. We usually term this occurrence as pulling the muscle. Some of the common places of strains are the hamstrings and back.

Self-Care Measures

Resting can be termed as the best thing to do during this time. Any kind of activity should be avoided which may cause pain, swelling or any other discomfort. You can still exercise to rejuvenate other muscles which need to be conditioned.

An ice pack is great way to reduce pain, inflammation and swelling. Keep it on the affected area for 15-20 minutes and repeat it every two to three hours to minimize the pain.

The use of compression aids in pain relief with use of elastic tapes, bandages, special boots, air casts and splints. This tightens the strained or sprained area and helps to avoid further injury.

By keeping the injured part elevated, you can help in decreasing the swelling. The best position to keep the injured part elevated is above your heart level.

Home Remedies for Sprains and Strains

You can expect to get well soon from the agonizing sprain by making pineapple part of your diet ... and in good quantity. The contents in pineapple have bromelain, an enzyme which quickens the healing process. A side effect of bromelain is dermatitis, so if your skin itches due to the pineapple diet, stop it immediately.

You can consume aspirin or ibuprofen to get relief from the swelling and pain.

Massaging the affected area with comfrey oil or cream can help in alleviating the pain.

Five drops of thyme oil diluted in bathwater can be used as a compress to get rid of swelling.

Arnica balm or ointment can be used as a cream or compress for the affected area.

Horse chestnut is also very useful for such injuries. Due to its anti-inflammatory properties and presence of a compound called aescin, it becomes beneficial for all kinds of injuries. You can spread this gel on the affected area every two hours until the pain subsides.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

Source: physicalfitnessarticles.net

Weekly Training Article | Are You Drinking Enough? | 8/1/11-8/7/11

2011-08-08T22:25:00.000-04:00

By Dave Elger

Start each day with a couple cups of coffee followed by a workout. Eat little or nothing for breakfast, have a Coke and salad for lunch, drink nothing more than a few sips of water during a normal work day, eat a low carbohydrate dinner, then unwind with a couple of beers in the evening. Follow this pattern for a few days and guess what? You will be a 3 or 4 pounds lighter!

It is a common misconception that heat-related problems occur when runners do not drink enough water on one particular day, and then simply overdo it. A more likely scenario is a gradual depletion of the water from the body over several days resulting in a state of chronic dehydration.

The combination of exercise and heat stress when de-hydrated can prompt symptoms such as cramping, fatigue and poor workout performance. ... Far more serious would be the onset of heat exhaustion or life-threatening heat stroke.

Many experts believe that chronic dehydration is a common problem, especially under the following circumstances:

1. When athletes or others sometimes try to lose weight by following a rigid, low carbohydrate diet for an extended period. According to Wilmore and Costill in Physiology of Sport and Exercise, 30 percent of our daily fluid intake comes from the food we eat. Many carbohydrate foods are especially high in water content, so eliminating them from the diet automatically reduces fluid intake.

2. When you run or exercise on consecutive days, especially in a warm, humid environment. Physical activity increases the need to replenish fluids; you should drink up to a quart per hour during prolonged endurance exercise.

3. When you have to work in or are exposed to a warm, humid environment for several hours at a time.

4. Dehydration is accelerated when you take any sports supplement that enhances weight loss or boosts energy, especially when combined with exercise in warm, humid conditions.

5. Beer drinking is common among runners, but overdoing it regularly can be a problem. Counteracting the after-effects with loads of coffee the next day leads to additional water loss.

6. If you drink only when thirsty. Wilmore and Costill state that people who drink on their own, according to thirst, often require 24-48 hours to fully replace water lost through heavy sweating.

7. When you are taking a prescribed diuretic medication.

8. If you are marathon training, then it is likely you will lose several pounds after each and every long run. Make sure you rehydrate and eat until your weight returns to normal (1 gallon of water weighs 8 pounds).

Chronic dehydration puts you at risk for or aggravates a host of other health problems including kidney stones, joint pain, low back pain, high blood pressure, high cholesterol, asthma, allergies and obesity.

The solution, of course, is to drink non-caffeinated, non-alcoholic beverages even when you are not thirsty. Start out each day with 16 ounces of plain water. Stick with a well-balanced diet, use caffeine and alcohol only in moderation, and avoid sports supplements that are supposed to provide energy or promote fat loss.

If you are planning a long workout (60 minutes or more), hydrate the day before, and drink another 16 ounces in the 2 hours before you run. Get in the habit of weighing yourself before and after long runs. Try to be a pound or 2 heavier before you start, and replace whatever fluid you lose. Finally, check the color of your urine and keep drinking if it is not clear.

Are you drinking enough? Chronic dehydration can lead to a host of health problems, and runners are typically at high risk for this common problem.

Source: physicalfitnessarticles.net

National Athlete of the Month | Charles Essig | July 2011

2011-07-30T12:13:00.000-04:00

A “quintessential student leader” is what Charles Essig has been during his tenure at St. Joseph’s College (Patchogue, New York), but that phrase still does not do justice to his list of accomplishments. Add that to his impressive career on the golf course and you have the model of the perfect student-athlete.

During Essig’s career on the golf course, he served as a team captain during the 2010-11 campaign, was a member of the 2007 Skyline Conference Champion team that went to the NCAA Division III Golf Championship Tournament, contributed to three second place Skyline Championship finishes, and was a three-time All-Skyline Conference member. His athletic achievements also resulted in honors as a four-time All-Academic team member, a team Golden Eagle Award, being honored twice with the Virginia Therese Callahan Award for academic excellence (presented to the athlete with the highest GPA in their junior or senior year), and a four-year stint as the golf team’s representative on the Student Athlete Advisory Committee.

In the classroom and on campus, Essig shined even brighter as a Math Secondary Education major with a minor in Business Administration. Academically, he was a member of the Dean’s List each semester maintaining a GPA of 3.91, was a member of the Sigma Iota Chi (the College’s honor society), Delta Epsilon Sigma (the national scholastic honor society for undergraduates, faculty and alumni of colleges and universities with a Catholic tradition), and the Kappa Mu Epsilon Math Honor Society on which he served terms as vice president and treasurer.

Essig always found time in his busy schedule to contribute to the betterment of his fellow students, including this past year as the president of the Student Government Association and a three-year stint as treasurer, managing over $1 million in student activities funding. He was also as a member of the Dean’s Service Circle, the College Advisory Council, the Food Committee, served as the chairperson of the Budget Committee, and was a member and officer of the Sigma Xi Epsilon fraternity.

Essig also served as an active and contributing member of 11 different community service projects on and around the Patchogue campus. Amazingly enough, he found time to work as a golf caddy at the Bridgehampton Golf Club for four years and complete his student teaching in the Sachem School District.

Essig lives in Medford, New York with his parents, Ed and Marie, and sister, Kimberly, 20, a junior soccer player at St. Joseph’s College.

Exercise of the Month | Swimming | July 2011

2011-07-30T12:09:00.000-04:00

Swimming is an excellent exercise that incorporates multiple muscle groups, is generally easily accessible, and is most importantly ... fun! Swimming offers both cardiovascular and strength benefits, as movement through water is 12 times more resistive than movement through air. Swimming is a total body exercise that strengthens the core, shoulders, arms, hips and legs in one easy exercise. Swimming is also a great low-impact exercise for the active population with physical impairments, such as arthritis and other musculoskelatal complications.

Before getting wet, make sure you know the basics. If you are new to the water, take a swimming class. This is to ensure proper saftey in the water and also allows one to get the most out of their excercise by utilizing proper form. Once you're comfortable, begin in the controlled enviornment of a pool, covered by a lifeguard for saftey. Once you have mastered swimming laps in the calm pool enviornment, it's time to take your exercise into the great outdoors. Advancing to lakes -- and eventually the ocean and surf -- will add a level of difficulty to your exercise by introducing currents and waves. Only progress to these levels if you are a competent swimmer and under the watchful eye of a lifeguard.

Swimming is the perfect exercise in the summer. Not only do you get a full body workout, you also get to enjoy the nice weather. As with all exercise, make sure you are medically cleared by a doctor beforehand, and always properly stretch and warm-up to reduce the chance of injury.

Weekly Training Article | Why Body Fat Testing is Important | 7/25/11-7/31/11

2011-07-30T11:45:00.000-04:00

By Kevin Sinclair

One of the most overlooked aspects of any diet and fitness program is getting proper body fat testing assessments. This goes far beyond just looking at a weight scale and checking out how much you weigh. Taking the time to get regular body fat tests done will definitely help you make faster progress towards you goal.

If you're on a weight loss program and have dropped some pounds, how do you know that the loss is from losing fat? The three main components of weight change come from water, muscle and fat. So which one, or combination of the three, caused the weight loss? If you have regular body fat tests done, then you would know what kind of weight was lost.

Here is a key point: If you want to be successful in your weight management or fitness goals, then do what successful fitness people do. -- All the successful dieters and fitness pros will take measurements, track their results and adjust it accordingly to keep progressing towards their personal goal. If the results of a test show that a total of 15 pounds of body weight was lost, a few calculations will break down what component (water, muscle, or fat) had the majority of the weight change.

Here is an example to clarify how body fat testing and your weight loss goal goes hand in hand.

It's the first week of your diet and fitness program, and you want to make sure that you start it correctly. The local fitness center does physical assessments and body fat testing, so you go to get checked and see where your levels are at. Six weeks later, committing to a good diet and fitness program has resulted in a 15- pound weight loss. Now, it's time for another assessment to see the hard facts on how you're progressing.

The results of the assessment will show how much of that 15 pounds was fat. Generally, if only 1 to 4 pounds of weight loss is water and muscle but the rest was fat, then the diet and fitness program is a success and you should continue on the program you're on. If only 5 pounds of weight from the 15 is fat according to the body fat test, then there is a problem with the diet or fitness program you're on. It would be wise to make some changes, as this may indicate that some dehydration or muscle wasting may be occurring. Continuing with the same program may cause a problem with your health if followed too long. In this case, a change in your program and another assessment 4 to 6 weeks later will determine if the new program is getting better results in fat loss, instead of water or muscle loss.

If you are truly committed to lose fat and achieve good health/fitness, then you need to distinguish between just overall weight loss and true fat loss. As you continue your weight loss program, each body fat test gives you the chance to make small changes in diet or exercise routines to see if the next assessment produces better results. Not only does this get you closer to what the ideal program is for you, but it also helps keep you focused on staying with the program and not give up or quit.

Now that we see the importance of body fat testing, your first step is to decide if you want a professional assessment person to test you, or if you want to learn to do it yourself. There are advantages and disadvantages to each decision.

A professional body fat tester can usually be found in most fitness centers and gyms. They have the experience, knowledge and tools to make accurate tests and can suggest a course of action to improve the results of the next test. It takes on the average of about 15 to 30 minutes to complete and you will get a copy of the test to keep. The cost can range between twenty to fifty dollars per test and should be done every 4 to 6 weeks. Some disadvantages are the costs to having it done, searching out a qualified assessment professional and perhaps the slight embarrassment you may feel to have test done.

If you decide to do the test yourself, you will need to learn how to take proper body fat measurements, purchase the tools or equipment for accurate assessments and keep testing many times in order to learn how to do it correctly. An advantage to doing your own test is that you can have the privacy and convenience of testing as many times and often as you want in your own home.

Most people will want someone else to do it because of the learning curve involved to take accurate assessments. Another valid reason is to have the option of some suggestions by the professional on what you can do tweak your current program and make solid improvements for the next test.

Now that you know the importance of body fat testing, you should do a little research and get more details on how to incorporate it into your program. This may be the key ingredient for you to make real progress towards your weight loss and fitness goals.

Source: physicalfitnessarticles.net

Weekly Training Article | Seasonal Allergies: What You Need to Know | 7/18/11-7/24/11

2011-07-25T14:55:00.001-04:00

By Jason Uvios

Allergic symptoms occurring due to weather changes are known as seasonal allergies. They are most common in the summer or spring seasons. The cause of this type of allergy is the immune system's sensitivity to pollen grains and dust.

Allergies could be hereditary in nature. The chance of developing an allergy is 75 to 80 percent if both parents are allergic, and it reduces to 40 percent if only one of them is allergic.

Symptoms of Seasonal Allergies

The common symptoms include runny nose, watery or itchy eyes, stuffy nose, sneezing, and an itchy nose-palate. The symptoms of asthma allergies are difficulty breathing, and at times a cough may be the only symptom.

Seasonal Allergy Causes

Weather changes affect the amount of pollen in the air. The level of pollen varies daily and is highest during humid weather. Grass pollen (June-July), tree pollen (May-June), and ragweed pollen (August-October) are common causes of allergies.

Ways to Reduce Allergies

1. Keeping doors and windows closed prevent pollen and molds from entering your house. Instead, use air conditioners to filter out pollen.

2. Do not hang laundry outside for drying because it will bring pollen inside.

3. While driving, keep the windows closed.

4. You can find out whether you are allergic to seasonal variations through a blood radioallergosorbent test (RAST) or skin prick allergy test. Once you know the pollen you are allergic to you can take preventive measures.

5. You should take medications regularly as recommended by your allergist.

6. Taking a shower is advisable after spending time outdoors, as pollen may collect on your skin and cause allergies.

7. People suffering from mold allergies should not grow indoor plants, as wet soil encourages its growth. You should not rake leaves or mow lawns, as it may cause a ragweed allergy.

Treatment for Seasonal Allergies

Antihistamine medication taken orally is helpful for certain allergic symptoms but is not recommended to children, as it may cause the child to become sleepy or drowsy during the day.

You can get relief by using anti-allergic eye drops that contain antihistamine.

Children suffering from nasal allergies can get relief from inhalers containing steroids. These are safe and effective if used regularly. You can also use over-the-counter decongestant sprays to get relief. Hence, to take proper treatment you should firstly identify its cause.

If you are thinking that an allergy is only a simple disease, you may be quite wrong. You may be afflicted by only one or two types of allergies. This may lead you to feel that allergies are limited to only those types. However, if you take a look around and see other people suffering from various other allergies you will soon realize that allergies are definitely not as simple as they sound. You will be flabbergasted to know the variety of the types of allergies that occur.

Source: physicalfitnessarticles.net

Weekly Training Article | Benefits and Dangers of Deep Breathing | 7/11/11-7/17/11

2011-07-18T16:41:00.000-04:00

By Michael White

Optimal deep breathing increases our vitality and promotes relaxation. Unfortunately, when we try to take a so-called deep breath, most of us do the exact opposite: we "take a breath" suck in our bellies and raise our shoulders. This is shallow breathing as measured by volume as it tries to access air from the high chest where there is to little to no lung volume.

When our breathing is full and deep, and mostly in the lower thorax, the belly, lower ribcage and lower back where most of the lung volume resides, should all expand in a full circle on inhalation, thus allowing the diaphragm to drop down deeper into the abdomen, front, side and back. Then it retracts on exhalation, allowing the massaging action of the diaphragm to move fully upward toward the heart. This is healthy deep breathing.

Most so called deep abdominal breathing results in deep effortful breathing and is not always really breathing deeply. It can actually be harmful or exacerbate existing, undetected, unbalanced, dysfunctional breathing. Deep breathing when done incorrectly will cause accessory breathing muscles to engage. These muscles should not be anything but supportive. Like the shaft of an elevator should guide the elevator but not cause it to go up and down.

The key to deep breathing is to begin to learn to sense unnecessary tension in our bodies and to learn how to release this tension. Work with deep breathing begins with and requires internal awareness. Without sufficient awareness and heightened sensitivity to what is happening inside our bodies, efforts to change breathing will have little to no effect, often creates more tension and stress and undermine our health and well-being.

The way we use "breathing exercises" has reference to breathing patterns (holding, gasping, sighing), breathing rate, breathing depth (volume), locus of breathing (chest and diaphragm), breathing coordination, sequencing and balance (relationship of upper and lower aspects of the breathing wave), breathing resistance (nose and mouth), and collateral muscle activity for breathing regulation (muscles other than the diaphragm such as those in the rib cage as well as supporting posture).

The downward and upward movements of the diaphragm, combined with the outward and inward movements of the belly, ribcage, and release of lower back musculature, allow for movement, "massage" , detoxifying nearby organs, and helps stimulate blood flow and peristalsis as well as pump the lymph more efficiently for our lymphatic system. The lymphatic system has no pump other than muscular movements of human activity including the movements of the rib cage and diaphragm.

Deep Breathing for Relaxation

Many of us do not take enough time to breathe. This is very stressful to the nervous system. This shallow breathing causes an under-energized state and for muscles to shorten and invite unbalanced breathing.

When our breathing is deep and easy involving the respiratory muscles of the chest and belly, lower ribcage, and lower back our breathing naturally slows down, but due to no vasoconstriction it stays deeper where it needs to be even during severe challenges including survival. This slower, deeper lower breathing, combined with the rhythmical pumping of our diaphragm, abdomen, and belly, helps modulate our parasympathetic nervous system--our "relaxation response". Such breathing helps to harmonize our nervous system and reduce the amount of stress in our lives. It also supports states of what might be called "courage under fire".

Breathing mechanics for relaxation, though a major marker for therapeutic process, is too often the exclusive focus of breathing training and learning. Ease is more important than relaxation, as ease and flow facilitate relaxation, but relaxation does not necessarily foster ease and flow.

Though slower breathing is most often better than faster breathing, many therapists and trainers who teach breathing can deregulate respiratory chemistry by inducing over breathing/unbalanced breathing with their "relaxation" instructions to trainees, i.e. slowing down the breathing without balancing it and not ensuring it has become parasympathetically dominant.

This often results in worsening respiratory faults (rib cage distortions), or hindering optimal breathing balance and coordination, as well as confusing the client/patient by inducing system-wide psycho-spiritual and psycho-physiological stresses.

Overbreathing

To think of breathing more than usual as being all bad is to suppress elements of passion and purpose inherent in the way we breathe. Overbreathing may be too broad a term and not allow for what I call healthy hyper-inhalation (breathing more than usual but staying parasympathetically based).

This way of breathing more but staying parasympathetically based may account for phenomena called the Law of Mass Action whereby the extra oxygen can be "packed" into the body tissues for later recovery and usage. This is not taken into account with most definitions of overbreathing. Overbreathing to me is more about chest breathing that causes or worsens vasoconstriction including excessive nerve enervation and muscle tensions.

That said, Optimal Breathing School faculty member Dr. Peter Litchfield helps clarify facts to remember that may well apply to the correct applications of what is called overbreathing:

The wrong combination of breathing rate, depth and balance can lead to "over breathing." Over breathing means losing too much carbon dioxide. ... CO2 deficit means blood alkalosis, and alkalosis means smooth muscle constriction. Smooth muscle constriction means blood vessel, bronchiole, coronary and gut constriction. Over breathing can reduce mental and physical performance, and trigger emotional and physical symptoms.

* Myth: Good breathing means relaxation.

* Fact: No. Good breathing is important in all circumstances, whether relaxed or not.

* Myth: Learning good breathing requires relaxation.

* Fact: No. This would mean that during most life circumstances, breathing is maladaptive. There still must often be a window of balanced breathing within the ranges of life's circumstances and that often has the look and feel of being "centered" or "grounded" or both.

* Myth: Diaphragmatic breathing is synonymous with good breathing.

* Fact: No. In many instances one may begin to over-breathe as a result of switching from chest to diaphragm.

* Myth: Good respiration is all about the mechanics of breathing.

* Fact: No. Good breathing means ventilating in accordance with metabolic requirements.

* Myth: Diaphragmatic, deep, slow breathing means better distribution of oxygen.

* Fact: No. Mechanics may look letter perfect, but oxygen distribution may be poor.

* Myth: Under breathing/shallow breathing, with the result of oxygen deficit or loss of personal power is common.

* Fact: Yes but also to the contrary, over breathing is common.

Good breathing translates into optimizing respiratory psychophysiology, and contrary to popular thinking, learning to breathe well does not simply mean deep, slow, diaphragmatic breathing in the context of learning how to relax.

Adaptive breathing mostly means regulating blood chemistry, through proper ventilation of carbon dioxide, in accordance with metabolic and other physiologic requirements associated with all life activities and circumstances. Deregulated, unbalanced breathing chemistry, i.e., hypoScapnia (CO2 deficiency) as a result of over breathing means serious physiological crisis involving system-wide compromises that involve physical and mental consequences of all kinds.

Evaluating, establishing, maintaining, and promoting good respiratory chemistry is extremely important in any professional practice involving breathing training.

Monitoring good breathing chemistry establishes a system-wide context conducive to help optimize health and maximize performance.

Breathing training is invariably included as an important component of relaxation training, but does not in of itself constitute optimal relaxation or optimal respiration. Optimal breathing implies ALL factors are in place in any moment in time.

At least 9 factors must be addressed to ensure optimal deep breathing. Priority is dependant upon the condition and situation.

1. Breathing chemistry includes exchange from lungs to blood, blood to lungs and oxygen transport to all other cells of body.

2. Diaphragm excursion.

3. Rib expansion.

4. Ease of the natural breathing reflexive action including breathing coordination.

5. Nutrition.

6. Posture.

7. Attitude & Emotions.

8. Tasks at hand such as resting, walking, talking, running, feeling or expressing joy and fear.

9. Dominant parasympathetic balance

Each one influences the others.

One may be more necessary at any given moment depending upon several circumstances such as stress and or the task at hand. Optimal breathing can present itself during times of stress and challenge even where relaxation is neither possible nor adaptive. Training for various tasks alters the ratios and needs for each of the 9 basic influences, as it inputs a conditioning factor that changes mechanical and cellular needs.

Source: physicalfitnessarticles.net

Weekly Training Article | Killer Quads for Women | 7/4/11-7/10/11

2011-07-11T20:21:00.000-04:00

By Karen Sessions

A nice set of legs is what really makes a bodybuilder outstanding! Leg training is very popular and knowing how to effectively train your legs will bring you to greater heights.

While many bodybuilders focus on quality leg training, all too many are either overtraining, undertraining, or keeping their leg training stagnant, in turn, halting their potential leg development.

Building a nice pair of legs takes work from the mind and the body, as well as proper training and adequate rest. While minimal sets and repetitions will build muscular legs, many are stuck in a rut and need a shock.

Note: This article is not about "ripping" or "cutting" your legs. You have to build a foundation before you can sculpt the muscle. Focus on building mass now and sculpting later.

Overtraining the Legs

I have seen many ladies training in the gym who had awesome potential to build muscular legs, but all I saw them doing was over taxing them. Overtrained legs will never produce desired results.

If you are among those who take part in leg training for mass, then you should limit your cardio to only three times a week for 20 minutes at most. Excessive biking, the elliptical, and other such high-impact cardio techniques will not allow your leg muscles to rest properly. A muscle can only grow when it is allowed to rest.

Intensity, stimulation, proper form, and rest will build muscular legs. Save the extra cardio after you have built your legs and when you begin to diet down.

For best results, keep your leg training limited to only once a week. More training does not produce faster results or larger muscles. You are not growing in the gym. Growth takes place outside of the gym when you feed your body nutrients and allow it to rest.

Keep your training time in the gym limited to an hour. Training over 60 minutes can do more damage than good. Any training you need to do can be done in a relatively short amount of time. Remember, less is more.

Focus on the mass-building exercises (compound movements) for the bulk of your training. This includes primarily squats, leg press, Romanian deadlifts, and stiff-legged deadlifts. Add one or two auxiliary movements, but don't over do it. When you do compound exercises for mass, all the areas of the legs are targeted simultaneously.

The key to building the legs lies in variety. Vary your poundage and repetitions. -- It's good to keep these in rotation and shock the lower body often to produce results. Don't get stuck in one mode of training your legs. Venture out and keep the body off-guard.

Undertraining the Legs

Just as I have seen many ladies overtraining their legs, I do witness many undertraining their lower body, leaving the last few minutes in the gym dedicated to a 10-minute leg routine.

You may be undertraining your legs if you engage in only a few sets of light squats or leg presses, or totally neglect these mass-building exercises completely. There is a certain amount of effort and determination that goes into leg training to provide desired results. However, too much exercise can lead to overtraining, so you need to find a happy medium.

Don't expect to build a nice set of legs by skimping on leg training or thinking a lot of light squats and lunges will do the trick. Legs require work. This is why the majority of lifters don't have legs that are balanced with their upper body. ... It's just plain hard work and you have to make the decision to do it constantly!

While many people focus on quality leg training, all too many are either overtraining, under training, or keeping their leg training stagnant, and in turn, halting their potential development.

Source: physicalfitnessarticles.net

National Athlete of the Month | David Barra | June 2011

2011-06-30T13:54:00.000-04:00

David Barra developed a love for the open water as a lifeguard from 1981-1985 at Brooklyn, New York’s Manhattan Beach (an extension of Coney Island and Brighton Beach). He moved to NY’s Mid-Hudson Valley in 1988 and was fortunate to have several pristine glacial lakes nearby. He would use them to swim for leisure, and to cool down during a long hike or mountain bike ride.

But it would be 10 years later that Barra discovered the Shawangunk Masters Swimming Association -- a workout group of the Adirondack Masters region -- and would start to train and swim competitively. Since then, he’s been competing in open water at the masters level since 1998, mostly in 1-mile through 5k races, often squeezing 2 or 3 events into every weekend of the 4-month season.

But in 2008, Barra’s training was interrupted with the diagnosis of an Atrial Septal Defect (ASD). His heart was repaired at Columbia Presbyterian on January 6, 2009 and shortly after that Barra began to focus his training toward long distance marathon swimming. In return, 2010 was a paramount year for Barra as he received the good fortune to complete 7 classics in 8 months. They are listed in the article below by Steve Munatones, The Daily News of Open Water Swimming: Dave Barra Just Can’t Get Enough, 9/2/2011:

"There were rumors that 45-year-old Dave Barra was training hard -- really hard -- during the cold winter months in New York's Mid Hudson Valley. Besides the hours in the pool, he was also reportedly getting acclimated to sub-10 C (50 F) water at nearby lakes and focused on coordinating his travel plans and logistics.

And those plans and hours and hours of training and planning paid off. His accomplishments this year have been nothing short of remarkable.

His season started off in the warm, tropical waters of the Maui Channel between the islands of Lanai and Maui on March 21st when he completed the 9.6-mile (15.4K) channel in 4 hours and 55 minutes.

He then followed that up with a 24-mile (38.6K) second-place finish at the Tampa Bay Marathon Swim in Florida on April 17th where he finished in 10 hours and 49 minutes.

After a rest of 8 weeks on June 12th, Dave continued to hammer away by swimming 28.5 miles (45.8K) in the Manhattan Island Marathon Swim in New York where he finished 15th in 8 hours and 30 minutes -- the first leg of his Triple Crown of Open Water Swimming.

Then the 21-mile (33.7K) Catalina Channel in California was next on July 20th with a 15 hour and 37 minute swim in tough conditions -- on his second leg of his Triple Crown.

In preparation for more cold-water swims, Dave then competed in the 8-mile (12.8K) Boston Light Swim in Massachusetts on August 14th with a 7th-place finish in 3:00:31 in the 59 F (15 C) water.

Then on September 1st, Dave officially joined the Triple Crown club with a 14 hour and 27 minute crossing of the English Channel. Between June 12th and September 1st, Dave has reportedly completed the Triple Crown in the second shortest time period ever (81 days to Rendy Lynn Opdyke's 35-day record).

But Dave is not ready to rest on his laurels: he has at least one more marathon swim under his belt this year, the 17.5-mile (28.1K) Ederle Swim from New York to New Jersey.

Not since the heyday of International Marathon Swimming Hall of Famers Michael Read and Kevin Murphy has the marathon swimming world been graced by a working man and amateur swimmer so prolific and successful as Dave Barra (129.6 miles or 208K total in one season).

This summer, Barra will attempt to establish a week long swim odyssey that covers 120 miles of the Hudson River, which attracts the world’s best marathon and adventure swimmers for a test against the majestic river. He will be raising funds for www.cibbows.org, www.launch5.org, and Riverkeeper’s water sampling project.

But Barra’s quest for greatness doesn’t stop there. He’s planning a solo 60-mile swim of Lake Travis in Austin, Texas in November.

"[This] might be a mid-life crisis," Barra told StrengthUSA.com, "but I plan to ride it out as long as I can."

Exercise of the Month | Trail Running | June 2011

2011-06-30T13:45:00.000-04:00

As the days get longer and weather gets nicer, more and more of the active population leave the gym and hit the road for their cardiovascular exercise. While road running is a great way to break the treadmill grind, lets step it up a notch and head off into the growing genre of Trail Running.

Trail running encompasses running on gravel, dirt, rock or sand paths with varying gradient and surface composition. Due to these various conditions, it is important to have the proper gear. Trail Running shoes are generally stiffer than regular running shoes, as the soft ground provides the shock absorption. Knobby or gripping soles are important for traction as well. Other items such as proper clothing, insect repellent and proper hydration -- such as a water bladder in a backpack -- are also essential.

Trails for running can be found in local and national parks, as well as along the beach. Before setting out on a trail it is imperative to look over the route and notify a friend of your planned route and expected time of return. Unlike roads, the trails are uneven and unpredictable. Even a trail you are familiar with can change over night with a heavy rain. These uneven surfaces add a challenge to your ankle stabilizers during the workout.

As with all exercises you must ensure a proper warm-up and stretching routine prior to activity. Have fun!

Weekly Training Article | Types of Diabetes: Type 1, 2 and Gestational | 6/27/11-7/3/11

2011-06-28T12:02:00.000-04:00

By Dr. John Anne

Diabetes is a metabolic disease that is caused when the pancreas does not produce enough insulin to naturally turn sugars ingested into your body into energy. There are three major types of diabetes.

Type-1 Diabetes

This type of diabetes is an autoimmune disease -- which is a result of the body’s failure to fight infection. As a result, the body begins to attack its own cells -- in this case the beta cells in the pancreas that produce insulin. The body destroys the beta cells and no insulin is produced. People with type-1 diabetes have to take insulin shots daily in order to live.

The causes of type-1 diabetes are not known, however autoimmune, genetic, and environmental factors are believed to play a role in the onset of type-1 diabetes. This type of diabetes can affect people of any age, but most often is found in children and young adults. Symptoms of type-1 diabetes include increased thirst and urination, constant hunger, blurred vision, unexplained weight loss, and fatigue. An early diagnosis of type-1 diabetes is very important. Without daily injections of insulin, a person with this type of diabetes is at a high risk of lapsing into a diabetic coma, a life-threatening condition.

Type-2 Diabetes

This type of diabetes is the most common type. Type-2 diabetes usually affects adults who are obese, have a family history of diabetes, or have a previous history of gestational diabetes. Type-2 diabetes is not caused by the body’s inability to produce insulin, but rather by the body’s inability to use the insulin it creates effectively. This causes the blood to have higher levels of sugars than normal.

The symptoms of type-2 diabetes include frequent thirst and urination, nausea, unexplained weight loss, frequent infections, wounds and sores heal slowly, and fatigue.

This type of diabetes can often be prevented or controlled with certain lifestyle changes, including a healthy diet and regular exercise. Some patients need to take medications and many use natural treatments to effectively control the symptoms of type-2 diabetes.

Gestational Diabetes

This type of diabetes occurs in pregnant women and is caused by an intolerance to carbohydrates, which causes blood sugar levels to increase. It is very important for a woman who has gestational diabetes to control the disease in order to prevent the baby from being affected at birth. If the blood sugar levels in the pregnant woman are not under control, there is a risk of the baby going into insulin shock at birth.

Gestational diabetes risk factors include a family history of diabetes, increased maternal age, and obesity. While the symptoms of gestational diabetes usually disappear after the birth, there are significant risks to both the mother and child. The mother is at a higher risk of developing type-2 diabetes at a later time and the child is at a higher risk of being obese or developing diabetes later in life.

Preventing the Onset of Diabetes

Many times, diabetes can be prevented or the onset can be delayed.

All three types of diabetes can be controlled effectively by changes in your lifestyle. A healthy diet is the most important change -- eating healthy foods on a normal schedule allows your body to perform the tasks necessary to sustain life. A healthy diet should consist of plenty of fresh fruits and vegetables, fiber, and Omega-3 fatty acids. Once a person has been diagnosed with any type of diabetes, the intake of carbohydrates should be monitored and the intake of sugars should be greatly reduced.

Regular exercise is also important for your overall health. Keeping your body in good working order by keeping muscles toned and blood flowing correctly also helps your body to perform its normal tasks. It is important for early diagnosis and effective treatment of diabetes in order to avoid more serious illnesses and diseases that can be associated with diabetes, such as heart disease and stroke. Diabetics are at a higher risk of developing many other diseases and illnesses, but the most important thing to remember is that if you work with your body, your body will work for you.

Source: physicalfitnessarticles.net

Weekly Training Article | LDL, HDL Cholesterol: The Good and Bad | 6/20/11-6/26/11

2011-06-27T18:46:00.000-04:00

When your doctor spouts off your cholesterol levels in terms of LDL and HDL, does your brain shut off? You know in the back of your mind that one is good and one is bad, but which is which? And why is one better that the other? In order to understand the difference between LDL and HDL cholesterol, you need a basic understanding of how cholesterol works with and affects your body chemistry.

First, cholesterol in itself -- whether LDL or HDL cholesterol -- is not a bad thing. Although cholesterol is most well known for the role it plays in contributing to heart disease, it is actually a substance needed and naturally produced by the body. For instance, cholesterol is responsible for building cell membranes and for maintaining the fluidity of these membranes. Cholesterol also plays an important part in helping to metabolize fat-soluble vitamins such as vitamins A, D, E and K. Scientists also say cholesterol helps in the production of bile, which, in turn, helps to digest fat. Although we hear so much about how bad high cholesterol is for us, we need to keep in mind that cholesterol is a needed component of the body.

Now, let's clear up the question of which type of cholesterol is good and which is bad. What your doctor refers to as "good" cholesterol is the HDL, or high-density lipoprotein, cholesterol. Actually the term good cholesterol is slightly misleading since there are actually not two forms of cholesterol. It is actually the carrier that is good or bad. In the case of HDL cholesterol, it is carried by a high-density lipoprotein. Some experts believe this type of cholesterol is better for you because the HDL carrier takes cholesterol away from the heart to the liver where it is broken down and passed out of the body. Low-density lipoproteins, on the other hand, actually deposit cholesterol onto the walls of the arteries, thus increasing your risk for heart disease and heart attack.

Generally, your doctor will want your HDL cholesterol levels to stay above 40 mg/dl. Anything less than that puts you at a greater risk for heart disease. Your LDL cholesterol, on the other hand, should stay below 100 mg/dl to be considered optimal. Higher levels of LDL cholesterol puts you at a greater risk for heart disease or heart attack. This is especially true if you also have two or more other risk factors for cardiovascular disease.

Despite common knowledge, there is no "good" or "bad" cholesterol … there is just cholesterol. The carrier of the cholesterol -- whether LDL or HDL -- is what determines if the cholesterol is harmful to your heart or not. HDL cholesterol is taken away from the heart and therefore is considered "good." LDL cholesterol, on the other hand, is the kind that builds up in your arteries and makes you more likely to develop heart disease. Next time your doctor discusses your good and bad cholesterol levels, you will know what he is talking about.

Source: articlecircle.com

Weekly Training Article | Beneficial Exercises for Asthmatics | 6/13/11-6/19/11

2011-06-20T12:59:00.000-04:00

There are forms of exercise that are better for those who have asthma.

Certain forms of exercise will cause more wheeziness or chest tightness than others.

For example, running outdoors is not as good as swimming.

Indeed swimming is one of the best forms of exercise for people with asthma because the swimmer is surrounded by warm, moist air.

On the other hand, if the air you breathe during exercise is cold and dry, then the asthma will be worse.

This tells us why swimming causes less asthma attacks than running, or other forms of exercise.

However, asthma and associated allergies can be complex as some asthmatics suffer worsening symptoms from the fumes (chlorine) in swimming pools.

The amount of time you exercise is important, as it usually takes at least six minutes of continuous exercise to trigger an exercise-induced asthma attack, and exercising for less time than this may not be enough to trigger an attack.

For a few hours after you’ve had the exercise-induced asthma, repeating the same amount of exercise will not produce the same asthma symptoms, and may even produce no asthma symptoms at all.

Some patients are able to avoid exercise-induced asthma by exercising with short bursts.

Therefore, asthmatics are particularly suited to sports and exercise which consist of short bursts of activity with periods of rest in-between.

While long-distance or cross-country running would be a bad choice of sport because they are undertaken outside in cold air without short breaks, others possible good exercises include:

*Football or hockey (or similar sports), as they are played in brief bursts with short breaks and periods of rest in-between.

*Swimming is a great form of exercise for anyone with asthma. The warm, moist air in the swimming pool is less likely to trigger symptoms of asthma.

*Yoga is a another exercise for people with asthma, as it relaxes the body and mind, reduces stress and is often done indoors where the air is warm.

There is evidence that indicates that gradual exercise can make you less prone to exercise-induced asthma.

But this disease does not automatically prevent a sufferer from enjoying sport at any level.

There have been many Olympians, including medalists, who were asthmatic and suffered from exercise-induced asthma.

However, having the needed medical advice, asthma management, treatment, as well as proper coaching, training and self-discipline that every Olympic athlete needs to have, the asthma problems were overcome.

There are steps to help you help you reduce the severity or number of asthma attacks. …

*Speak with your doctor and make sure that you are properly and safely using your asthma medications.

*Warming up and down to get your muscles ready, as well as your lungs.

*Be aware of the weather and environmental conditions.

*Stay fit. Aerobic exercise helps reduce the effects of asthma and is recommended by doctors for good health.

*One of the triggers of asthma is fatigue. Having strong lungs -- a benefit of exercise -- allows you to avoid the fatigue that brings on asthma attacks.

Source: articlecircle.com

Weekly Training Article | 5 Tips for Skinny Guys to Gain Muscle | 6/6/11-6/12/11

2011-06-13T22:31:00.000-04:00

By James Druman

I was always looking for ways to build muscle fast. This article hits close to home for me. I was a skinny guy who always wanted to get ripped, but never was able to. ... until I learned a couple key lessons that I want to share with you today.

In today's day and age, there is so much focus on losing weight and burning fat that often there is nowhere to turn for the skinny guy who wants to gain muscle. Then the skinny guy finds weight gainers and tries them, or some other worthless supplement, and never really understands why he is not big and muscular like the other guys at the gym.

Well, hard-gainers there is hope for you! Here are my 5 ways to build muscle fast for skinny guys:

1) 10 Reps Max

If you are lifting beyond 10 reps then you are actually using more of your slow twitch muscles. Keep your weights heavy and don't go beyond 10 reps. You need to hit the maximum amount of muscle fibers. If your goal is really to get ripped, then you have to get into heavy weight mode.

2) Quick and Intense

Hard-gainer workouts need to be intense. You don't need to spend two hours a day at the gym for your skinny muscles to grow. Your sets need to be done closer together. I generally believe in a 30-60 second rest between sets. Between different exercises, try to get it set up and start your first rep in about 2 min. In the beginning you may feel out of your comfort zone. Trust me, though, this one tip alone will increase your muscle density dramatically over the next month or two.

3) Max Out Only Once Per Muscle Group

You don't have to go to failure every time you pick up a weight. You want to keep your muscles stimulated and in growth mode. You don't, however, want to rip them to shreds so that it takes 2 weeks for them to recoup. This is not effective muscle building and is not one of the ways to build muscle fast. If you take one heavy exercise and go to failure on it, then you aim for about 90% of failure for the rest, you will be doing more than enough to stimulate your muscles. For example, if you are working your shoulders (doing presses and upright rows) in one day -- Pick your presses and go to failure on them. Don't, however, go to failure on your upright rows and whatever else you are doing for your shoulders.

4) Focus On Compound Exercises

You will never build the muscles you want to by doing shoulder shrugs and leg extensions. This is not one of the ways to build muscle fast. Sure there is a time for these but lets face it, you are doing these because they are easier than what you should be doing. Your hard-gainer workouts need to center around the following kind of exercise: Legs -- Squats and Deadlifts (these are the most important of all), Chest -- Bench press and Dips, Back -- Rows and Pull ups or Pull Downs, Shoulders -- Presses.

It's that simple. You can vary these exercises by doing them at different angles and in different orders, but these are the exercises that are going to beef you up. Simple as that.

Want the best advice on exercise that provides the best way to build muscle fast?

5) Put On More Plates

You should be keeping a log, so I suggest that you take a little log book around with you at the gym. Keep a routine and track your reps/sets and weights. You can also put little notes down, like how your muscles felt, etc. This way you can track your progress. You should be trying to increase your weight by about 5% every other week. You simply must keep improving to keep building and stimulating those muscles. ... Especially if you are a hard-gainer trying to get ripped.

National Athlete of the Month | Angie Taggart | May 2011

2011-05-26T23:40:00.000-04:00

The inspiration to run in the Iditarod Trail Sled Dog Race -- "The Last Great Race on Earth"-- came to Angie Taggart, 36, of Ketchikan, Alaska, in 2001 when she was handling dogs for musher DeeDee Jonrowe. Taggart loved being outdoors and seeing the dogs travel across the beautiful land of Alaska. She and her team of dogs completed the grueling 1,131 mile course in 13 days 1 hour 49 minutes. The race, which kicked-off on March 11, gives competitors a mere 10-17 days to complete the mileage, which ranges from Anchorage, Alaska to Nome, located on the western Bering Sea Coast.

Taggart grew up in Ketchikan and, for several years, has been a second grade teacher at Houghtaling Elementary School. She was the first musher to represent Ketchikan -- her home and community -- in the Iditarod. But for the first two years of her teaching career, Pitka’s Point, a Yupik Eskimo village of approximately 100 people, was her home.

"My favorite part of being a teacher is teaching kids new things and learning new things from the kids," said Taggart, who applied for leave-without-pay in order to make time to train for the Iditarod. "I love teaching science, art and math."

The communities of Ketchikan and Southeast Alaska have been very supportive of Taggart, organizing and attended fundraisers for her benefit. Last year, her students took the initiative and placed dog jars for contributions around town.

Taggart compares her training to teaching. She loves to be with her dogs and do different types of runs, whether it's for mileage or time on the trail. Every experience teaches her something about the dogs, herself, or the terrain. The bitter cold (-48F) challenged Taggart in the 2009 Knik 200 race, but she learned from the experience of completing that race and was eager to race again. She finished 4th in her second race, the Taiga 300.

But preparing for the Iditarod was no easy task. In order to qualify, Taggart needed to complete 500 miles in sanctioned sled-dog races. Additionally, the dogs had to be cared for and trained on a daily basis, bags for the food drops had to be prepared containing extra food for her and the dogs, along with an organized strategy for the race to Nome. It was challenging to get everything accomplished. There were never enough hours in the day. But Taggart got it done.

Challenges Taggart faced during the race included staying warm and sleep deprivation. But she remained focused. Additionally, Taggart ran in the Iditarod to promote literacy, as well as demonstrate that dreams can come true.

"I am very passionate about all students being able to read," Taggart told StrengthUSA.com. "Not only should they be able to read, but they should have books that will entice them to read. I hope to inspire kids not only to follow their dreams but to become life-long readers."

Exercise of the Month | Push Ups | May 2011

2011-05-26T23:36:00.000-04:00

A properly done push-up may be the perfect exercise to engage all major muscle groups in the body. It also requires no additional equipment except your body. The push-up works your arms, shoulders, chest, back, abs, hips and even your legs.

To perform a push-up, start by getting on the floor in the prone position with your hands slightly wider than your shoulders. Your legs should be straight with just the tips of your toes on the floor. As you raise yourself off the floor, keep your core tight and your body inline -- not sagging or bulging out of alignment. Inhale as you lower your body down until your elbows reach 90 degrees of flexion. Your chest and hips should stay off the floor. At this point, exhale and push your body back up until you reach the starting position.

The difficulty can be increased once you master the standard push-up. You can make your grip wide or narrow to trigger different muscle fibers. You can also place your legs on a physioball, adding to the difficulty. If you find the standard push-up too hard, you can use the edge of a table to do a modified push-up until you are able to perform one completely prone. As with all exercises, make sure you obtain a proper warm-up and stretch prior to your activity.

Weekly Training Article | Shaping Your Lower Body: Stair Climbers | 5/30/11-6/5/11

2011-05-26T23:18:00.000-04:00

By Mike Selvon

Stair climbers have long been a mainstay piece of equipment in many home fitness centers. They are considered to be the third most popular choice in home exercise equipment that is available today.

Stair steppers are simple to use since they simulate the beneficial action of climbing up stairs. Of course, with real stairs you are done when you reach the top, but with this fitness equipment you can continue climbing as long as your legs endure.

One of the reasons that stair climbers are so popular is that they are very effective at strengthening and building the muscles in your legs, thighs and buttocks. These large muscles are responsible for a great deal of overall body strength and are also responsible for a large percentage of the calories that you burn each day. Once you build up this group of large muscles, the effects on your metabolism will be significant because a faster metabolic rate equals more calories burned.

There are many people who have the mistaken idea that the only time their body benefits from an exercise is while it is being done. But, the experts say this is not so and that once you increase your muscle mass you will also increase the amount of fat being burned. This is one of the reasons stair climbers are popular, because they are one of the best fitness machines for helping you build the large muscles of your lower body.

As wonderful as they are, it is important to use them correctly, or you can end up wasting your time and not getting the benefits you desire. With proper exercise on a stair climber, meaning correct posture and not leaning your body weight on the rails of the machine, you can reap the maximum amount of gain. Not only will a stair climber help to build and tone your lower body, but the result of using it will improve your level of energy and your sense of balance as well.

There are a number of different kinds of them on the market from which to choose. Some of the available styles include: cylinder-driven climbers, wind-driven climbers and computer controlled climber models which can include some very sophisticated programming to challenge those who have been using stair climbing equipment for some time.

Stair climbers also come in quite a wide range of prices too. The most expensive stair steppers on the market include small onboard computers that will calculate the number of calories that you burn during a workout session.

They can also track your heart rate and can keep a record of the total number of feet or stories that you climbed during your routine. Additionally, some models come with workout handles which allow you to add exercises for the upper body.

Many experts suggest that stair climbers are more suitable for some people than exercise bikes, treadmills or other at home fitness equipment. However, if you have been sedentary, a stair climber may not be the best piece of home gym exercise equipment to start out with and you should consult your physician first. It should be noted that stair steppers are not recommended to be used by people who have cardiovascular or orthopedic disorders.

Because they are so effective at targeting and building those large muscles groups in your hips, legs and thighs, stair climbers are generally considered to be a more effective choice than treadmills and ellipticals. A good stair climber can be the main part of your home fitness center and because you can also watch TV, listen to music or read at the same time, you are more likely to use it regularly.

Stair climbers are a very popular component for a home fitness center and are considered to be the third most popular item of home exercise equipment on the market today.

Source: physicalfitnessarticles.net

Weekly Training Article | Causes of High Blood Pressure | 5/23/11-5/29/11

2011-05-26T23:16:00.000-04:00

The cause of high blood pressure, in the majority of cases, is unknown. This type of high blood pressure is known as "primary or essential hypertension," and 95% of sufferers -- more than 70 million Americans -- have it.

Normal blood pressure has a reading below 120/80. Blood pressure between 120/80 and 139/89 is referred to as "pre-hypertension." High blood pressure has a reading of 140/90 or above.

Fortunately, some of the contributing factors to high blood pressure are known.

Arteriosclerosis, the hardening of plaque along the walls of the arteries, is one contributing factor. Other causes are the thickening of artery walls and small arteries.

The other causes are not a single underlying problem but a combination of various factors that have been concluded to be the causes of high blood pressure. They include:

Excess alcohol -- Alcohol plays a direct part in your blood pressure. It has been found in several studies that the higher the alcohol consumption, the higher the blood pressure. However, similar studies have also shown that moderate drinkers appear to have a lower blood pressure than non-drinkers. Moderation is the key.

Excess salt -- There is little doubt that salt intake has a direct effect on blood pressure. Both this and the ingestion of dietary potassium have been found to have adverse effects on a person's health. High salt intake is considered to be anything more than 5.8 grams per day.

Diet and Being Overweight -- Obesity is another major problem. Overweight people are more likely to have a higher blood pressure than their slim counterparts. The heart and other vital organs have to work harder, which leads to added strain.

Stress -- At work or home.

The two most important and affecting factors are high salt intake and genetic tendencies. The first is easily controlled … for the second, diligent monitoring is key.

The only true way of ascertaining whether you have high blood pressure is by having it checked by a doctor or even self-monitored at home. This is an easy procedure and every adult should have their blood pressure taken on an annual basis, if not more often.

Secondary Hypertension

There are a few cases of high blood pressure in which the underlying problem from which it stems is known. This type of high blood pressure is known as 'secondary hypertension.'

Secondary hypertension is said to be caused by a kidney abnormality, a tumor(s) in the adrenal gland, or a congenital defect of the aorta. Treating the underlying cause will usually return the blood pressure back to normal.

Unfortunately, of all high blood pressure patients, only five percent will have 'secondary hypertension.'

Adopting healthy lifestyle habits is essential and effective in both preventing and controlling high blood pressure. Lifestyle changes alone, however, may not be enough. … it may be necessary to take blood pressure medications.

Source: articlecircle.com

Weekly Training Article | The 5 Components of Physical Fitness | 5/16/11-5/22/11

2011-05-22T16:45:00.000-04:00

By Drake Mcall

If you are planning on embarking upon a fitness program, there are many elements to consider. Your general health and abilities will definitely impact your workout. Also to be considered is the amount of time you have each day to put into your workout, as well as your personal workout tastes.

Physical fitness is an important part of maintaining your health. But just what is physical fitness? Is it going to the gym every day? Being able to run a marathon? A random class in school where you wore invariably too short bright-colored gym shorts? Here is a look at the five components of physical fitness and what they mean.

Cardio/respiratory

Number one of the five components of physical fitness is the cardio/respiratory element. This component looks at the capacity and capability of the lungs and the heart. As the two major organs of the body, the lungs and heart need to work in harmony to deliver the oxygen and other nutrients to the cells throughout your body. The lungs are responsible for adding oxygen to the blood and removing carbon dioxide, while the heart is responsible for pushing that blood throughout the body. From the point of view of the five components of physical fitness, cardio/respiratory exercise should improve the function of your heart and lungs so that the rest of your body will work better as well. In general, any type of aerobic exercise can help with this component of physical fitness.

Endurance

Number two of the five components of physical fitness is the endurance portion. This component looks at the endurance of the muscles, which involves how well your muscles can lift a weight repeatedly. In weight training, this would be considered the number of repetitions that you can do with a given weight. This can also be applied to other exercises, such as your ability to do repeated pushups, pull-ups, or squats. When many athletes consider endurance, they picture distance runners, such as those who participate in marathons, but from the point of view of the five components of physical fitness, endurance can apply to any sport that has repetitive actions.

Strength

Number three of the five components of physical fitness is the strength element. This component looks at the strength of the muscles, which involves the ability of your muscles to exert force against resistance. Many people consider strength to be the most important of the five components of physical fitness. It is often associated with weight training, such as the number of pounds that you are able to bench press.

Flexibility

Number four of the five components of physical fitness is the flexibility component. This component looks at the ability of the joints and how freely they can move throughout ranges of motion. To address this member of the five components of physical fitness, stretching is very important. There are specific exercises that are also designed to help with flexibility, such as yoga or Pilates.

Body composition

The fifth and last component is body type. This component is variable, since it depends upon the individual. Someone who is large and muscular has a different composition than someone who is dainty or petite. Bone structure, genetics and even gender can play a role in this part of the five components of physical fitness. You have to remember to take this last component into consideration when tailoring a workout for yourself. A petite, size zero, lady would embark upon a very different routine than a male bodybuilder.

Balance is important

If you are looking to become physically fit, you need to consider all of the five components of physical fitness. You have probably met someone at the gym who can bench press twice his own body weight, but cannot jog to his car without being out of breath. On the other hand, you may also know someone who can twist herself into a pretzel, but struggles lifting a few pounds. In order to be truly physically fit, you need to address all five components of physical fitness. Balance your workout so all components are involved, in order to achieve maximum results. For instance, start your workout with stretching to improve flexibility. Then spend time on the treadmill to improve your cardio/respiratory fitness. Afterwards, work with varying weights for strength and endurance. With all of this, consider your own body makeup and limitations, and you will soon start to see an improvement in your physical health.

Source: physicalfitnessarticles.net

Weekly Training Article | Yoga Pose for Back Pain | 5/9/11-5/15/11

2011-05-16T15:09:00.000-04:00

By Leah K. Copbagy

The Halasana, also know as the plow pose, is a beneficial yoga pose for back pain. It aids in stretching out the shoulders and spine, helps in reducing stress, and is therapeutic for many types of backaches. When performed to its fullest extent, using the Halasana yoga pose is considered a pose for intermediate to advanced practitioners of yoga. It's advised to try this pose only if you are experienced in yoga or have a trained yoga instructor present.

Beginning with a pose called Salamba Sarvangasana, a supported shoulder stand in which the body rests on its shoulders with the legs extended straight above your head, exhale and begin to bend your body from the hip joints. Now, slowly lower you legs above and behind your head until your toes touch the floor. When practicing this yoga pose be sure to keep your torso perpendicular to the floor and your legs fully straight and extended.

With your toes still touching the floor, lift your tailbone up toward the ceiling and pull your inner groin into the pelvis. Your hands can either be placed on the back of your torso for added support or allowed to stretch out flat behind you. Hold this yoga pose anywhere from one to five minutes.

When you are ready to exit the Halasana pose bring your hands back onto your torso, if they aren't already there, and slowly lift your legs above your head into the previous Salamba Sarvangasana position. Remember to exhale slowly while lifting your legs. From here, you will end this yoga pose by rolling onto your back.

Since most beginners won't be able to comfortably practice this pose, they can try a modified version of the Halasana by using a prop. Take a folding metal chair and place the back of it against a wall. Next, take a supporting blanket and lay it down a foot in front of the edge of the chair's seat. Now lie down on the support blanket with your head resting on the floor between the blanket and the chair.

From here simply roll up, exhaling as you go, and rest your feet on the seat of the chair. When you're ready, lift your legs into the Salamba Sarvangasana position and then move on to the Halasana yoga pose. Exit this pose by reversing it, remembering to exhale when raising the legs.

While this pose is not recommended for those with a neck injury or pregnant women who have not previously practiced yoga, the Halasana is suitable for expectant mothers who are regular practitioners of yoga. If back pain is getting the better of you, try finding relief with the Halasana yoga pose.

Source: articlecircle.com

Weekly Training Article | Congestive Heart Disease | 5/2/11-5/8/11

2011-05-08T17:12:00.000-04:00

Known by many as congestive heart failure or CHF, it is a serious health condition that affects people of every gender and race. It is deemed by many as one of the leading causes of hospitalization in the United States and most of its victims are above the age of 65. And, unlike the other types of heart disease that are less common, congestive heart disease is continually growing.

Such disease occurs when the heart losses its capability to pump blood properly. It is subsequently coupled with the accumulation of fluid in the heart and other organs of the body, particularly the lungs.

There are two main processes in the heart that contribute to the development of the disease. In one hand, the disease may appear as a result of an improper contraction of the heart, also known as pump failure. On the other hand, this illness may be due to the heart not relaxing completely. There are also some instances that heart failure may be caused by a combination of both cases. In either case, congestive heart disease is a condition that is potentially life-threatening.

Congestive heart disease often appears with a number of varying signs and symptoms. Typically, in severe cases, swelling of the feet and legs, also known as edema, may appear. … This is coupled with difficulty breathing, shortness of breath (dyspnea), weakness and fatigue. In most advanced cases, such illness can be felt with difficulty breathing while lying on the back, also called orthopnea. It is further interesting to know that in certain periods of the disease there is an association with wheezing, cardiac asthma and coughing.

Numerous studies state that the most potential causes of this health problem are hypertension, as well as a history of heart attacks. Both of these conditions are said to be potent for causing CHF as they alter the proper functioning of the heart, leaving the organ weak and incapable of pumping enough blood. There are also some studies which noted that the condition can also be due to certain problems in the heart valves, heavy use of alcohol and irregularities in the heart rhythm.

With the risk factors of congestive heart disease being identified, several treatments are now emerging. However, since the disease appears with varying symptoms and degrees of severity, it is best to talk to your doctor before opting for one of the available treatments. This is by far the most important move you can ever make.

Source: articlecircle.com

National Athlete of the Month | Tim Hola | April 2011

2011-04-29T19:23:00.001-04:00

Tim Hola was first exposed to athletics like any other kid. His parents signed him up for a host of sports, including baseball, basketball and golf. When Hola was a mere　seven years old he joined the local swim team at the YMCA in Fort Dodge, Iowa. Hola swam the duration of his high school career, qualifying for state honors all four years.

Upon graduating high school in 1993, Hola set his sights on swimming at the University of Iowa. After he could not make the team, Hola scoped out other sports. -- One that peaked his interest was rowing. For the next　three years, Hola rowed for Iowa and became its team captain in his senior year. He soon learned to enjoy his long training runs with the team and completed his first marathon in 1994. -- Hola ran the Twin Cities Marathon in Minneapolis, MN in 3 hours 35 minutes. The following year, his dad, Ken, who actively races triathlons, saw his son's talent and encouraged him to race the Big Creek Triathlon in Iowa. Hola borrowed his dad's bike and completed the race, finishing sixth in his age group. This was the beginning of a phenomenon.

Hola’s athletic successes include: 12-time Ford Ironman World Championship　finisher (1999-2010) … 10th overall at Ironman Florida (2009) -- AG course record … two-time USAT Long Course National Champion (2005, 2009) … Strongman Japan -- 5th overall (2008) … overall amateur champion at Ironman Buffalo Springs Lake 70.3, Ironman Kansas 70.3, Ironman California 70.3, Timberman 70.3, Wildflower Long Course, 5430 Long Course … Boulder Triathlon Series Champion (2006) … USAT Rocky Mountain Regional Champion (2005) … inductee into Timex Multisport Team Hall of Fame (2011)… named “Fittest Real Man in America” by Outside Magazine (September 2008) … seven-year member of the Timex Multisport Team … Rocky Mountain Sports Magazine: one of Colorado’s “Everyday Heroes” (2008) … USAT Male Athlete of the Year: Honorable Mention (2006) … Triathlete Magazine Amateur Athlete of the Year (2005).

"When I look back at what I have done in the sport, I’m proud of the discipline and dedication I put into it," Hola told StrengthUSA.com. "Consistency is another secret. But if you find a routine that works for you and you stick with it, you’ll find over time that it will all pay off in the end.”

Hola, 36, is a father of twin four year-old boys and works as a sales representative for his sponsor, PowerBar. His wife, Nikki, is an avid athlete and also races in triathlons.

“Tim is an all-around great athlete and person,” said close friend and owner of Colorado Springs Swim School, Kevin Dessart. "He shows uncommon dedication, and his athletic ability is only dwarfed by his compassion as a person. Tim knows how to keep everything in perspective as an athlete, father, husband and friend. It’s this balance that helps make him the athlete he is.”

This year, Ken, 67, and Tim will race Ironman 70.3 in Texas, hoping to qualify together for October’s Ford Ironman World Championship in Kailua-Kona, Hawaii.

“I still feel I have a long way to go before I am done,“ Hola said, “but in the last 16 years, the sport has given me many gifts that I am truly thankful for.”

Exercise of the Month | Pull Ups | April 2011

2011-04-29T19:19:00.000-04:00

The Pull Up is a simple exercise to perform and can be modified to suit all levels of exercise enthusiasts. The only equipment needed for performing a Pull Up is a horizontal bar, high enough that you cannot touch the floor while hanging with straight arms. This can be as elaborate as a Pull Up-specific machine in a gym or a simple pole affixed inside a doorway at home. As StrengthUSA.com advises with all exercises, it's important to ensure a proper warm-up and stretching routine prior to all activity.

To perform a Pull Up, start by hanging from the bar with a palms-away grip, shoulder-width apart. Squeeze the bar with your fingers, instead of bearing the brunt of the weight with your palms. -- This will decrease discomfort and painful calluses. Slowly begin to raise yourself up, keeping your shoulders back and leading with your chest. It is important to keep looking up during the lift and drive your elbows toward the floor. Once your chin raises above the bar, slowly lower yourself back down to the starting position. ... You do not want to collapse into this position as it will put dangerous stress levels on your joints and muscles, and can lead to injury.

To increase the difficulty of the Pull Up you can add a weight belt to your waist and increase the load. You can also increase or decrease the width of your grip on the Pull Up bar. Another way to increase the difficulty is to perform the Pull Up with only one arm, but this is only recommended for those experienced in such exercise.

Muscles involved: Latissimus dorsi, Trapezius, Triceps, Biceps, Serratus anterior, Obliques

Weekly Training Article | Top Tips for Banishing Boredem | 4/25/11-5/1/11

2011-04-29T19:14:00.000-04:00

By Raymound Lee

Try walking at different paces -- some fast, some slow -- during your workout. Add some hills to your route. You’ll work harder going up and get a little relief going down. Stay indoors one day and go outdoors the next. Or try different types of walking like the ones below.

Find Fun and Fitness on the Trail

To get more out of your outdoor walks, try taking a hike. Get into the woods or out in the country, and walk the trails instead of the sidewalks. The more rugged terrain requires more exertion, and you’ll probably discover muscles you never knew you had.

Lots of parks and preserves feature hiking trails that range from easy walks to expert climbs. Check out the closest national, state, country, or even city park. Whenever you go, the beauty and peacefulness of nature will be an added bonus to the exercise you get.

Some tips for new hikers:

1. Plan to go about half the distance you usually walk. Rough ground, abrupt inclines, and obstacles like trees and rocks will give you a more challenging workout than you’re used to.

2. At first, just go down a trail a certain distance, and then turn around and come back. That way, you’ll have a better idea where you are and how long you’ve been gone. Later on, you can graduate to circle routes that bring you back to the starting point.

3. Pay extra attention to your shoes when hiking. It’s easy to get blisters and chaffing on uneven surfaces with shoes that don’t fit well. You can probably use your regular walking shoes, but make sure they have good ankle support. Consider hiking boots if you will be out for more than two or three hours.

4. For longer hikes, you’ll want to take maps, water bottles, food and various equipment with you. Carry them in a fanny pack or small day pack -- the extra weight will add to your exercise.

5. Take along a walking stick for better balance and support on the trail.

The ultimate “walk in the park” is overnight backpacking -- carrying food, tents and sleeping bags. The added weight and longer time spent hiking means more exercise. It also requires better conditioning before you start, but you can do it if you gradually work yourself into shape.

The payoff is the exhilaration that comes from demanding exercise and the satisfaction of getting somewhere you thought you couldn’t go. So, for a simple, easy exercise program, start walking. And whether it takes you to the sidewalks, gym, or woods, you’ll feel better and have a good time getting there. Happy trails!

Power-up your heart and lungs

Once your workout becomes second nature, you may want to raise the challenge with power walking. It’s not as intense as racewalking, where you compete to see who walks the fastest, but it’s a good way to challenge your body to do even more than it’s used to. Power walking won’t help you lose any more weight per mile, but it will do wonders for your heart and lungs.

The first thing to keep in mind is that you walk much faster. You need to take shorter steps and keep a smooth stride. Next, add more ambitious arm movements. As you walk faster, pump your arms higher (to chest or neck level). Working your arms is just as good as working your legs, so now you’re doing double-duty.

Carrying additional weight will boost your calorie burn. You can supplement your own weight in the following ways if you’re not prone to back or joint injuries.

1. Hand weights. Carrying small dumbbells while you work your arms is like doing curls -- one repetition per stride. Don’t use weights heavier than 2 pounds, though, because you could strain your shoulders.

2. Weighted gloves. You don’t have to grip these weights, which means more relaxed arms and shoulders. Plus, you can’t drop them.

3. Weight vest. This is more expensive, but you can carry more weight and distribute the load to both your upper and lower body muscles.

Another way to supplement your power walking is to use poles or walking sticks. Moving the poles along with your feet makes your arms work more and gives your heart a better workout. But since they help support you, you don’t feel like you’re working any harder. Be sure to use them, though -- it doesn’t do much good to just carry them.

You can also change the surface you walk on. Walking through grass or soft dirt is tougher than cruising along on the pavement. Combine great exercise with a great vacation by going to California or Cancun, or somewhere else with beautiful beaches. Walking in the sand will burn a lot more calories.

Source: articlecircle.com

Weekly Training Article | Will My Running Cause Arthritis? | 4/18/11-4/24/11

2011-04-25T14:42:00.000-04:00

By Dr. Marybeth Crane

Many patients are concerned that running actually causes arthritis, and that the aches and pains they feel after a marathon are a harbinger for the future pain they will feel from arthritis. Is it a foregone conclusion that if you run for years, you will have arthritis? Is this a reasonable fear? Yes and No. Running by itself does not cause arthritis; improper biomechanics coupled with the rigors of running can cause arthritis.

Consider the stress of running on the joints for a minute. The foot hits the ground, and the bones and joints experience force up to six times the runner's body weight at impact. The joints are being asked to move and glide efficiently and smoothly while enduring this stress. In the event of a misstep or stumble, the joints need to continue to be stable to maintain their perfect alignment.

Osteoarthritis, a.k.a. "wear and tear arthritis", is what runner's dread. This is degeneration of the articular cartilage which absorbs shock, distributes stress and allows the joints to glide smoothly. The ability to run pain free depends on the health and integrity of this cartilage as we age. In osteoarthritis, the surface of the cartilage becomes roughened, fissured and even starts to shred into small fragments. These fragments "float" around the joint and cause more damage. The bone tries to protect itself by producing small bony prominences called osteophytes which actually, in the end, make the joint damage and pain worse.

Any kind of sports participation can increase the incidence of osteoarthritis due to increased twisting forces, high impact, muscle weakness, or over-development and joint instability which causes abnormal peak pressures and greater stress in certain areas of cartilage. Nevertheless, for normal joints, there is no scientific evidence that the action of running, even over a long period of time, causes permanent joint damage or even a predisposition for osteoarthritis.

What is the risk of osteoarthritis in runners? Many studies of long-term runners show no increased incidence of osteoarthritis. Some studies did show more evidence of osteophytes, but no correlation with joint pain or instability. Confusing the issue for many runners are the numerous incidents of misdiagnosed repetitive stress injuries, such as patella-femoral syndrome, as arthritis. This is caused by abnormal tracking of the kneecap and is usually fully reversable with physical therapy and orthotics.

Joints are strengthened by activity and damaged by inactivity. Studies have shown that the articular cartilage actually thins and becomes more fragile with inactivity, therefore increasing the risk of arthritis. Joints adapt to the stress of exercise and become stronger and more able to endure the long term stress of running. Remember the doctor saying to increase slowly? This is why: Ligaments and muscles, which support the joints, are strengthened and reinforced by the stresses of the running activity -- therefore improving joint mechanics -- if the joints are properly aligned.

Here is the truth about foot biomechanics: Proper biomechanics during the strengthening process is essential for joint health. Improper biomechanics can increase the stress on the joints in an abnormal fashion and actually increase the incidence of osteoarthritis and hasten joint damage.

Bottom line? Running does not increase the incidence of osteoarthritis unless the lower extremity biomechanics are faulty. In fact, almost 75% of Americans over the age of 65 experience some symptoms of osteoarthritis. This is not increased in runners. In fact, running may actually help with the symptoms of osteoarthritis.

The benefits associated with long distance running profoundly overshadow the risk of osteoarthritis. In runners, orthotic devices to correct their biomechanics early in their training may actually decrease the stress associated with increased osteoarthritis. If you have joint symptoms, see a sports medicine podiatrist today and have your gait realigned. Your joints will thank you. Your feet are meant to carry you for a lifetime. Don't let the fear of osteoarthritis rob you of the joy of a lifetime of distance running!

Source: physicalfitnessarticles.net

Weekly Training Article | Beat the Heat: Stay Hydrated While Running | 4/11/11-4/17/11

2011-04-18T15:09:00.000-04:00

By Melissa Rogers

Once again, the warm weather is creeping up on us with hot and humid days in the future forecast. Avid runners must be aware of certain factors that may negatively affect their health and performance while running during the warmer months. The following points are factors to always consider:

*Proper clothing will allow your body to breath. It is important to remember that specially designed clothing for warm weather is necessary and will help you to run long distances. Try to find clothing that includes a polyester and spandex combination.

*Avoid running at UV peak times. This typically occurs from 1pm to 4pm. If possible, run before the sun rises, or run once the sun has set.

*Try to avoid coffee or other caffeine-related products. The main concern for runners, in relation to caffeine, is the fact that it is a natural diuretic which could lead to dehydration.

*If you are preparing for an event or long run, drink the required 6-8 glasses of water per day, for at least 5 days leading up to the event. This will ensure that you are properly hydrated when the event takes place. Since the average body is made up of approximately 70% water, next to air it’s the most vital substance that we need for survival.

*During the event, ensure that you consume enough water or energy-related products to keep your body hydrated while in the heat. It is known that all events have water/Gatorade stations, so take advantage of this. Also, to replenish your carbohydrates, energy gels/blocks are the most popular method of consumption. Many popular brands are leading edge with their nutritional components that will help you reach the finish line quicker and safer.

Best of luck with your running. Train hard and dream big. Eventually, dreams do become a part of our reality.

Source: articlecircle.com

Weekly Training Article | Exercises to Achieve Firm, Flat and Sexy Abs | 4/4/11-4/10/11

2011-04-11T15:17:00.000-04:00

By firmupyourabs.com

Once you have effectively set your weight loss regime, you must determine a set of exercises to strengthen and tone your abdominal muscles. This will help provide them with the body and shape required to form a visible six pack. The following exercises are appropriate to select from.

1) Long Arm Crunch: Lie on the floor, facing the ceiling, and extend your arms over your head along the ground, grasping your hands together over your head. Tighten your abdominal muscles and lift your shoulder blades off the floor. Repeat this 12 to 16 times.

2) Reverse Crunch: Lie on the floor facing the ceiling. Hands may be placed flat on the floor beside you or behind the head. Raise your knees toward your chest until your legs are at a 90-degree angle with your body. Tighten your abdominal muscles to lift your hips off the floor. Lower your body and repeat this process 12 to 16 times.

3) Vertical Crunch: Lie flat on the floor facing the ceiling with your legs extended upwards. Place your hands behind your head and tighten your abs to lift your shoulders off the ground. Raise your heels towards the ceiling to create a U shape with your body. Lower yourself and repeat the process 12 to 16 times.

4) Bench Crunch: Lie flat on the floor, facing the ceiling with your legs elevated on a bench or another form of furniture and bent at a 90-degree angle. Hold your hands at your temples or extended down besides your legs. Now, raise your head and shoulders toward your knees while lifting your pelvis off the floor. Squeeze your abdominal muscles at the top of the movement and hold for a moment. Lay back down and repeat this 12 to 16 times.

5) Leg Tuck: Sit sideways on a bench or some form of furniture, grasping the edge for support and your legs hanging over. Raise your legs slightly and straighten them. Hold this position for a moment, then lower your legs. Repeat this process 12 to 16 times.

6) Upright Sit Up: Stand upright with your back straight and hands clasped behind your head. Proceed to bend at the waist (performing the traditional sit up movement) and straighten up. Repeat this process 12 to 16 times.

7) Scissor Cuts: Lie flat on the floor, facing the ceiling. Place your arms flat at your sides and lift your legs slightly, crossing one over the over. Hold this position, then lower your legs. Repeat this twelve to sixteen times.

Abdominal workouts should be performed twice per week. It is important to remember to change your workout every 8 weeks to ensure the muscles do not become used to the work out, thus rendering the exercises ineffective.

Before commencing abdominal exercises, it is important to remember to stretch your abdominal muscles. Do this by lying face down on the floor with your elbows bent and hands positioned beneath your shoulders. Straighten your arms so that your back is arched, and ensure your legs remain flat on the ground. Turn your head toward the ceiling and hold this position for a period of 10 seconds before lowering yourself back to your starting position.

Source: articlecircle.com

National Athlete of the Month | Chris Jimenez | March 2011

2011-03-31T12:17:00.001-04:00

On Feb. 12, junior point guard Chris Jimenez scored his 1,000th career point, boosting St. Joseph’s College (Patchogue, NY) to a 104-82 victory over Mt. Saint Vincent. He was honored as the prestigious Skyline Player of the Week on Feb. 14 and is a two-time Skyline Honor Roll member.

Jimenez is currently ranked fifth in NCAA’s Division III with 3.6 three-point field goals per game and 26th in three-point percentage (42.6). Jimenez also leads the conference in three-point shooting per game, and ranks in the Top 10 in the conference for steals and scoring.

Jimenez was St. Joseph’s top player in 2009-10 and was its lone representative on the All-Skyline Conference team. He led the squad with 312 points scored, 57 steals, 69 assists and 11.6 points per game. He also had 11 blocked shots.

In St. Joseph’s Skyline Championship season (2008-09) Jimenez scored 12.1 points per game. This guard couldn’t have had a bigger impact in his freshman season as he led St. Joseph’s in steals, 43, and was second on the team in assists with 89. Jimenez was ranked No. 15 in Division III with a 2.47 assist-to-turnover ratio. This two-time Skyline Rookie of the Week winner shot 40% from three-point range and scored 339 total points in 2008-09.

Jimenez came to St. Joseph’s as one of its mostly highly regarded freshmen in recent years. He immediately stepped into the starting five at the point and appeared in all 28 contests.

But Jimenez’s high school career was nothing to shake aside, either. This speedy player was the point guard for St. Anthony’s (South Huntington, NY) 2007 CHSAA Long Island Championship team. As a three-year starter, Jimenez was All-Conference and All-League in his junior and senior years, and All-County in his junior year. Jimenez also won the Tenety Award at graduation.

All information courtesy St. Joseph's College Athletics

Exercise of the Month | National Athletic Training Month | March 2011

2011-03-31T12:15:00.000-04:00

StrengthUSA.com is celebrating National Athletic Training Month. During March, athletic trainers across America are being recognized for their commitment to helping people prevent injuries, stay healthy and promote positive activity. Athletic trainers are healthcare professionals, highly educated and dedicated to the job at hand. Athletic trainers can be found in high schools, colleges, corporations, professional sports, the military, performing arts and physician offices.

Celebrate National Athletic Training Month this March by following these important sports injury-prevention tips:

•Before participating in athletics or exercise, see your physician for a physical exam.

•Always make sure you have an emergency plan in place in case of injury.

•Drink seven to 10 ounces of water or sports drink every 10 to 20 minutes during exercise.

•Ensure proper stretching and warm-up techniques prior to activity.

•Avoid tobacco, alcohol and other harmful drugs.

Are you sidelined with an injury? Make sure you consult a Certified Athletic Trainer, who specializes in the prevention, assessment, treatment and rehabilitation of injuries and illnesses. Avoid injury, stay active ... and in the game.

StrengthUSA.com's normal Exercise of the Month feature will return in April.

Weekly Training Article | Exercising With the Sniffles: Good Idea? | 3/28/11-4/3/11

2011-03-31T12:12:00.000-04:00

By Raymond Lee

Should you workout when you have a cold? How about if you have a fever? For many avid exercisers, especially beginners who have just managed to make walking a habit, stopping to give your body a rest can feel very threatening. You are afraid that if you stop, you may never start again. But there are certain circumstances when exercise can do more harm than good, especially when you are recovering from an illness like the common cold or the flu.

If you decide to exercise when you are stuffed up, make sure you check your body first. Do you feel excessive fatigue? How is your breathing? Does it feel difficult to fill your lungs as you normally would? Make sure you keep track of your pulse, both at rest and while you are working. If it seems unusually high, you might want to consider taking another day off.

If you do decide to take up the challenge, take it slower than usual. For example, even though it may be your day for hills, modify your schedule and keep it flat. If it is a fast-pace day, walk at a normal speed instead. Don’t try and beat the clock this time. Finally, make sure you drink plenty of water. Hydration is crucial, especially when fighting off a cold. The following is a summary of guidelines you should follow if you decide to walk despite the sniffles:

• Wait until you are in the latter phase of your cold.

• Take your morning pulse; if it's 10 beats higher than normal, take another day off.

• Do a modified version of what you normally would do until you feel better.

• Start out slowly; if you feel OK, pick up the pace gradually.

• Drink plenty of water and make sure you get adequate rest.

• Listen to your body. If it doesn’t feel right, then it probably is not.

A simple stuffy nose is one thing, but exercising when you have a fever or other flu symptoms can be more damaging than good. Because a fever indicates that your body is fighting an infection, your immune system is on overdrive in an attempt to suppress the attacking virus. If you go out and exercise at such a time, you're putting even more strain on an immune system already under extreme stress. Exercising will steal some of the energy away from the task at hand (healing), and could set your body up for a prolonged and more severe attack.

If it's the flu or fever you're suffering from, take time off! Wait until the illness has subsided. Be honest with yourself about how your body feels. Pushing yourself when you are not ready will only drag the healing process out longer, setting your goals further and further back.

Source: articlecircle.com

Weekly Training Article | 10 Tips on Preventing Basketball Injuries | 3/21/11-3/27/11

2011-03-28T17:24:00.000-04:00

By Vasili Gatsinaris

Basketball has been known to be a challenging sport to play. It has also been known to take its toll on your body. Follow these 10 tips on preventing basketball injuries and you'll feel better about getting back on the court.

1. Proper warm up. I can't stress enough how important it is to loosen up and stretch. Many times we are so ready to play that we neglect even a minimal warm up or stretch. Start with a 5-10 minute jog around the court. ... Get the muscles warm. Muscles that are cold and tight don't react as quickly and can easily get strained or injured. After your jog, run some lines, from the free throw line to the half court line, etc. Run at approximately 75% of your total speed, to get your heart pumping and muscles moving.

2. Check out the court. During your warm up, check to see if there are any items such as rocks, holes, glass, etc. on the court that could present as dangerous and remove them. As silly as this seems, there are many injuries that happen due to tripping and falling over court debris. Inside courts should be clean, clear of water spills and the flooring should have good traction.

3. Wear proper shoes. I know this may seem basic, but most people have one pair of athletic tennis shoes that they wear for every sport -- running, tennis, basketball, etc. You should wear specific basketball shoes and even find out which types of basketball shoes are for you. There are high tops that offer maximum support and stabilization for your ankles. There are mid tops that offer minimal ankle support, and low tops that offer no ankle support. If you're a beginner, I would suggest either a high top or mid top shoe. This will give you ankle support and help prevent injuries. For the more advanced basketball player, I would recommend that the guard position wear a mid to low top shoe. Although this will give you less ankle support, it will give you more flexibility. For the forwards and centers, I recommend high tops for more support.

4. Drink plenty of water. While playing ball, it is important to stay hydrated for optimal performance. Two hours prior to playing, you should drink 20oz. of water and continue to drink water during the game. Even after you're done playing, you should replenish with fluids and even a sports drink up to a few hours after playing. Always keep water with you in your gym bag.

5. Stretch. And I mean stretch. How often do we jump straight into playing ball with only minimal (if any) stretching? I highly recommend you spend about 5 to 10 minutes stretching from the bottom of your body to the top. Start with ...

a. Ankles: while seated, roll your ankles in a circular motion.

b. Calves: standing with your hands against a wall, bend your right leg and keep your left leg back with heels on the floor. Hold for 30 seconds.

c. Quads: while standing, bend your knee and grab the ankle. Hold for 30 seconds.

d. Lower back: while standing upright, bend at the waist and try to touch your toes.

e. Middle back: while standing upright, side bend to the right and then to the left. Also, twist to the left and to the right.

f. Neck: slowly turn your head to the left and to the right. Bend your neck forwards and backwards. Slowly move your neck into a circular motion.

g. Shoulders: while standing upright, grab your right arm with your left hand and pull across your chest. Repeat with the other side. Remember that basketball is not only a lower body workout. It requires you to move all parts of your body, and therefore every muscle and joint should be stretched to avoid injury.

6. Strengthen your muscles. This will take time, but the stronger the muscles, the more that they will be able to support you and propel you throughout your game. If you never worked out before in a gym, then I would highly recommend the advice of a personal trainer, and especially someone who knows about basketball. Just 20 minutes a day for strengthening your muscles and 10 minutes for cardio is key to preventing injuries and improving your game.

7. Support braces. Let's be honest, no matter what you do, you may not be able to avoid an injury. You roll your ankle on someone's foot, or run into a screen that knocks you on the floor. ... You're not crippled, but you're not 100%. Invest in some support braces from your local doctor or physical therapist. They will be able to advise on what type of brace you will need to help avoid injuries.

8. Mouth pieces. As an important part of preventing injuries, the mouth piece is invaluable. Although it doesn't seem like basketball is a rough sport, it actually is. Remember what a hard foul is?! Many times as you are driving to the basket, you can get hit in the mouth. A mouth guard can help protect from the loss or fracture of your teeth. They are sold at sporting good stores and should be worn at all times.

9. If you're injured see a doctor. Some injuries, although minimal, can actually lead to something bigger. By seeing your doctor sooner than later, you can avoid it from becoming a bigger problem. Don't be a tough guy and continue to play. See a doctor who specializes in sports injuries and who will be able to give you guidance on how to heal properly.

10. Have fun. By having fun, you avoid getting into trouble. You avoid playing dirty and deliberately hurting the other team. No one likes to play with someone who constantly fouls and plays out of control. Remember to have fun and you will enjoy playing the game.

Source: physicafitnessarticles.net

Weekly Training Article | Heart Disease is More Than a Chest Pain | 3/14/11-3/20/11

2011-03-21T12:12:00.000-04:00

By Kevin Pederson

There are many reasons by which people can be affected by heart disease. By knowing these reasons, one can start taking precautions before reaching a dire state. Reasons for having heart disease may be very common, but the repercussions are very bad for your health.

Age can be a major factor in suffering from heart disease. Statistics show that 83% of people who suffer from heart disease or any ailment relating to heart are 65 or older. Being of male gender also causes heart problems, as men are prone to die of heart attacks at an early age. After menopause, women's chances of having heart attacks also increases.

Heredity plays a very important role in determining your chances of having a heart problem. Children whose parents suffer from heart disease are more likely to be affected by this disease if proper care is not taken. As for race, African Americans suffer the highest risk of heart disease due to high blood pressure, as compared to Caucasians. Many Americans also suffer from obesity, which can cause heart disease.

Smoking is not good for your health, as it causes problems which can lead to heart ailments. Passive smoking is also unhealthy -- you are inhaling cigarette fumes. Cholesterol is also an important culprit in causing heart disease, and it's affected by age, sex, heredity and your diet.

Blood pressure and lack of physical activity also cause problems. High blood pressure leads to an over-load of work for the heart, which can lead to thickening of the heart and increases the chances for stroke, heart attack and heart failure. Also, stress, diabetes and alcohol can all play a part in causing heart problems.

Source: articlecircle.com

Weekly Training Article | Exercises for the Abdominals | 3/7/11-3/13/11

2011-03-14T16:20:00.000-04:00

By Nitin Chhoda

Fitness is synonymous with a flat lower abdominal region. Regarded as the aesthetic center of the body, the abdominal region is of vital importance to health and well being. It is important in digestion and stability of the lower back. The muscles of your midsection are not isolated; they weave through your torso like a web of tissues and all muscles need to be trained in a balanced manner. When your abdominal muscles are weak, the muscles of the buttocks (the gluteus maximus) and the back of the thighs (the hamstrings) have to work harder to keep the spine stable.

Abdominal Crunches -- Upper Abdominal Muscles

Starting Position: Lie flat on your back. Bend your knees and hips. Place your feet flat on the floor. Gently clasp the hands behind the head, with the elbows pointing outwards. Movement: Inhale before you begin. Exhale as you curl up, slowly pulling your head, neck, shoulders and upper back off the floor. Remember to keep the chin away from the chest. Keep your lower back on the floor throughout the exercise. At the upper limit of this movement, "crunch" or squeeze the abdominal muscles by holding the position for 1-2 seconds. Slowly release the curling motion and inhale as you return to the starting position. Repeat as required.

Bicycle Crunches -- Oblique Abdominal Muscles

Starting Position: Lie on your back, on an exercise mat, with your knees bent and hands behind your head. Raise your knees into the air. Movement: Exhale as you alternately bring your elbows towards the opposite knee while crunching your upper body off of the mat. Inhale as you lower your legs back down to the starting position. Repeat as required.

Lying Face Down Plank -- Lower Abdominal And Lower Back Muscles

Starting Position: Get on an exercise mat, on all fours, with your elbows touching the mat directly underneath your shoulders. Extend your legs back as far as you can, and keep the toes on the floor. Movement: Raise the hips up and hold yourself in this 'plank position' with your back completely flat. This is an excellent exercise for the hips, thighs, lower back and abdominal muscles. Since it involves so many muscles, it's strenuous in nature. Lower the hips slowly down to the mat. Repeat for 15-20 repetitions. (Most individuals find it hard to complete 15-20 reps for this exercise, so 8-10 might be a more suitable starting point).

10 TIPS TO SUCCEED IN YOUR ABDOMINAL TRAINING PROGRAM

1. Get a medical evaluation and a complete physician's clearance before beginning a fitness program. This is especially important if you are over 35, have been sedentary for a long time, have high blood pressure and/or cholesterol, are a smoker, or have chest pains or shortness of breath.

2. Eat a healthy, balanced diet at all times. Avoid gimmicks and fad diets.

3. Start your days smart by working out before breakfast. Research has shown that those who exercise in the morning are most likely to stick with an exercise program.

4. Do not do too much too soon. Try to stay within your limits, and only do what can be sustained.

5. Have a specific objective in mind when starting a new routine. Everybody wants to "lose weight and get in shape." Try and reduce your waist measurement by 1-inch in the next 6-8 weeks with the strategies in this article.

6. The fitness program must fit your life. You should be comfortable with what you do and enjoy it.

7. Challenge your body every single time. Mix up the routine.

8. Get a workout partner, someone who motivates you.

9. Always warm up and cool down.

10. Stop if you have pain in the neck, lower back or abdominal muscles. Your technique may be improper. Learn the right exercise technique from printable exercise charts or consult a certified personal trainer.

Source: physicalfitnessarticles.net

National Athlete of the Month | Ray Gandy | February 2011

2011-02-28T16:07:00.000-05:00

In July 2010, Ray Gandy swam continuously for 20 hours 17 minutes, double-circumnavigating Conanicut Island in Rhode Island. The swim covered 41.2 miles, and Gandy is officially listed in the International Marathon Swimming Hall of Fame (IMSHOF) and on www.openwatersource.com as holding two world records: the first person to swim around Conanicut Island and the first person to circumnavigate the island twice.

Gandy, now 49, began as an age group swimmer growing up in West Virginia, conquering several state records and receiving national ranking. He attended Clarion University of Pennsylvania on a swimming scholarship and was a repeat NCAA Division II All-American. But tragedy struck and Gandy was forced to take a lengthy hiatus. ...

After the birth of his daughter Jessica in October 1990, Gandy’s wife Donna was diagnosed with Chronic Myelogenous Leukemia in 1992. Since the disease could not go into remission, Donna was told that she could let the disease run its course or undergo a bone marrow transplant with a mere 38% success rate. Donna underwent the risky transplant in April 1993. “She has been a large part of our daughter’s life, and mine too,” Gandy told StrengthUSA.com. “There were several close calls over that time, but we [still] value each and every day.”

In 2000, with his wife virtually recovered, Gandy started to swim again. The first couple of years following his return to the water, Gandy competed in several Master’s swim meets and achieved national Top 10 age group times, and All-American status. Shortly after, he began open water swimming, starting with the annual Save the Bay (1.7 miles) Swim in Newport, Rhode Island. Two weeks later, Gandy swam across Lake Champlain (8 miles). “I was ecstatic,” he said. Gandy’s also conquered the Long Island Sound (15 miles), Tampa Bay (24 miles) and Lake George (25 miles). In 2007, he was the only male representing the United States at the FINA Open Water Swimming Grand Prix at Lake Memphremagog in Canada. Gandy won the Boston Light Swim in both 2007 and 2008. Then, in August 2009, Gandy became the first Rhode Islander to swim the English Channel (13 hours 34 minutes).

“As much as I revel in swimming extreme challenges, I am much more excited that we have raised [over $10,000] for the Leukemia and Lymphoma Society of Rhode Island,” Gandy said. “I look forward to continuing to challenge my mind and body in the hope of meeting personal goals, inspiring others, and raising funds and awareness.”

To learn more about Gandy and his upcoming world record attempt this summer, visit http://www.rayswims.com/.

Exercise of the Month | Cross Country Skiing | February 2011

2011-02-28T16:04:00.000-05:00

Don’t let mother nature keep you indoors this winter. Cross country skiing is an excellent full body workout, utilizing the winter weather that keeps many runners and cyclists indoors. Skiing is a low-impact cardio workout involving multiple muscle groups, as well as improving balance.

Unlike downhill skiing where gravity can cause you to become out of control and cause severe injury, cross country skiing takes place on mostly flat or rolling terrain. You can also XC ski on city streets in a snowstorm if you are not near open terrain.

For beginner cross county skiers, it's advantageous to start at an established XC center to get the right equipment for you and instruction on the differences between the classic and skating techniques. The classic technique involves a sliding motion with your legs, utilizing the grooves on the underside of the ski for traction. The skating technique is similar to ice skating by taking diagonal steps and pushing forward off the inside edge of the ski.

Don't forget, proper warm-up and stretching is key, especially in the colder weather. Proper clothing is vital -- your clothing should be warm, yet breathable, to allow for heat exchange. Most importantly, enjoy the outdoors, whether it be a 45-minute sprint workout or a day long tour. Cross country skiing is a excellent way to exercise outside during the winter months.

Weekly Training Article | What in the World is BOSU? | 2/28/11-3/6/11

2011-02-28T16:00:00.000-05:00

By Nicki Pilkington

You may have seen them in the gym: half of a large rubber ball that's flat on one side. They're often blue in color and look like a gigantic "outtie" belly button. "What are those things," you wonder. Well they're BOSU balls (or balance trainers). It's the latest rave to hit fitness centers across America.

BOSU is an acronym that stands for "Both Sides Up." You can use the balls, also referred to as balance trainers, on either side. Whether the rounded bouncy dome part is up or the flat 25-inch platform side is up, you'll get different types of balance challenges.

This cross-training fitness invention has its origins in the field of medicine, balance, functional and sports specific training. It offers a different means to make exercise more appealing and effective for average people, fitness fanatics and highly trained athletes.

So what can you do with it? You can walk, run, step, hop, jump and leap on the BOSU trainer. You can work it at an easy steady rate-pace that can be maintained for long periods, or push the intensity with anaerobic intervals ... or do some stretching on it. Active stretches use the muscles of the body to move a body part, whereas passive stretching uses gravity or an outside force to put stretch-tension on the target muscle(s). While standing or kneeling on the dome, you can move the upper body lower, higher, to the sides or by reaching for and picking up cards from various locations on the floor ... or by touching and/or relocating cones that have been placed in close proximity to the dome. It's great for working your trunk too. -- Maintaining spinal alignment is important to lower back health and sports performance.

Many sports teams use BOSU training too. "I implement the BOSU trainer during our off-season program for core strength training and rehabilitation of ankle and knee problems," said Bennie Wylie, Assistant Strength Coach of the Dallas Cowboys. "It is a great piece of equipment and gives us an important extra dimension to our overall fitness program. Almost all of the players use the BOSU trainer in some fashion on a regular basis."

So, the next time you overhear a conversation in the grocery store or your friend tells you that she's going to the 5:30p.m. BOSU class at the Y, you'll know what they're talking about. Better yet, give it a try yourself!

Source: physicalfitnessarticles.net

Weekly Training Article | Avoiding Injuries: Snowboard Safety for Beginners | 2/21/11-2/27/11

2011-02-28T15:56:00.000-05:00

By Anna Stenning

I have never been snowboarding before but I cannot deny how amazing it looks. After watching a few videos on the Internet, I concluded that good snowboarders really do look fantastic. Less than good snowboarders, however, appeared injured on hospital stretchers, which prompted me to look up basic snowboard safety.

But this does not mean that I am discouraged from snowboarding through the fear of pain. If you never did anything that scared you occasionally, you would never take part in anything. I am in the mood to be a bit reckless and do something exciting for once, and snowboarding is great for raising the adrenalin.

As with all snowboarding holidays, in order to get the most out of the experience, a healthy knowledge of the dangers and pitfalls is essential for a safe snowboarding trip, for yourself and your fellow boarders.

I was slightly amused to find out that snowboarding injuries are statistically similar to car accidents. -- There's a tendency to be more accidents among women, but injuries in men are often more severe.

Even if you are a strong skier and it is your first time on a snowboarding holiday, take a lesson or two to begin with. Just because you are a good skier does not automatically mean you will be a good snowboarder, as things like body tension and movement are very different from skiing. This means you will need adequate time to adjust, and it also means the injuries you can sustain might vary, as well.

The most common injuries sustained while snowboarding are sprained or fractured wrists, elbow dislocations, contusions and rotator cuff injuries in the shoulder area. In addition, other common risks include neck injuries and concussions.

A good advice for beginners (or any snowboarder with safety in mind) is to invest in wrist and elbow guards, kneepads and a pad for your tailbone. People going on snowboarding holidays for the first time are more than likely to spend a significant portion of the time falling on their backside, and a bruised tailbone can be excruciating.

Most people have heard of 'tennis elbow', but not many people know that snowboarders have their own signature injury called Snowboarders' Ankle. This amounts to a fracture to the lateral process of the Talus bone, located deep in the ankle, and is rare in the general population. The injury gains its name by being 15 times more common in snowboarders and is very tricky to spot in the early stages, due to the swelling. If you suffer from sustained pain in your ankle after a fall, you may need a CT scan to rule out this sneaky fracture.

Prevention is simple: when out on the slopes, wearing ankle braces can offer more support, making a serious injury less likely. Good training that you can do before, after and during your snowboarding excursions is using a wobble board. In addition, a popular and effective method of rehabilitation involves balancing on a circular board on the top of a half-sphere. This works the muscles and ligaments in the ankle and knees, and can reduce repeat injuries, cutting down rehab time dramatically.

As with all extreme sports, snowboarding does come with risks (it would not be half as exciting if it didn't). The best snowboarding safety advice offered is also the simplest.

*Do not take on more difficult runs than you can manage safely.

*Be aware of other skiers and boarders.

*When trying something new or challenging, don't do it alone and don't let others experiment alone.

*Make sure all your equipment is in good condition and keep checking it.

*Resist the urge to show-off. It can end badly.

*Do not give up on your first day. Keep on persevering and you will do well.

*Remember to smile.

Source: physicalfitnessarticles.net

Weekly Training Article | Tae Kwon Do: An Excellent Exercise for the Young and Old | 2/14/11-2/20/11

2011-02-20T22:53:00.000-05:00

By Nicky Pilkington

Tae Kwon Do is Korean Karate. It means "The Way of the Hand and Foot" (punching and kicking). There are four sections to the art: toning, sparring, forms and self defense.

It is a well-rounded exercise program that encompasses muscle toning, stretching, flexibility, strength and stamina through aerobic sparring, and mental challenges through becoming proficient at the patterns or forms.

Most classes start with warm-ups. These exercises are calisthenics such as push ups, sit ups, jumping jacks, trunk rotations, squat kicks and various leg stretches. For certain, you will tighten your abs and strengthen your arms just from performing the warm-up exercises. Before you know it, you'll be doing 50 knuckle or triangle push ups at a rapid-fire pace. ... And you'll be able to lean against a wall and have someone lift your leg, touching your toes to the wall behind your ear. Tae Kwon Do will definitely help you become, or stay, limber.

Sparring is fighting in a controlled environment. It's not street fighting, and all participants wear protective gear -- helmet, gloves, shin guards and feet guards (kicks). Usually, you will spar in three-minute rounds. It's similar to kick boxing (jab, punch, upper cut, side kick, reverse punch, round house, hammer fist, bob and weave). Then, there will be a minute rest, switch partners, spar again, and repeat. You will become extremely hot and sweaty. It's an excellent aerobic exercise.

Learning the forms or patterns can really tax your brain. Many of the forms have 26+ different movements. It's your job to remember them, in order, and learn them proficiently. In theory, by learning the forms, it'll help you become a better fighter. For example, one form might start out: high block, front kick, punch left, high block, front kick, punch right ... turn 90 degrees down the center, knife hand left, knife hand right, knife hand left, spear hand. And so it goes ... . If you master these, when it comes time to spar you can implement some of these patterns into your match.

Many people enjoy Tae Kwon Do -- or any martial arts for that matter -- because it is an all-inclusive exercise program. It's fun, it's challenging and it's an excellent way to get into or to stay in shape. As with any exercise program, start slowly and consult your physician. If you haven't participated in much physical exercise in awhile, your muscles will definitely be very sore for the first few weeks. Don't be intimidated by the other students that may appear to be in better shape than you. Remember: everyone started out as a white belt. Just have fun!

Source: physicalfitnessarticles.net

Weekly Training Article | Muscle Fiber Types and Contraction | 2/7/11-2/13/11

2011-02-12T22:31:00.000-05:00

By healthandfitness.com

Muscles generate heat and force for movement, help us breathe and keep our bodies upright. Skeletal muscle tissue is composed of two fibers, actin (thin fibers) and myosin (thick fibers). These two fibers give muscles a striated appearance. In order for a muscle to contract, it must first be stimulated by nerves called motor neurons. A single motor neuron and the muscle fibers stimulated by it is called a motor unit. The recruiting motor units play a large part in the force of the muscle during contraction. The more motor units (muscle fibers) recruited, the stronger the force of contraction.

Muscle fibers are classified as Type I, Type IIa and Type IIb fibers. "Fast" and "slow" twitch are also two other classifications for muscle fibers. Type I fibers (slow twitch) are more resistant to fatigue than Type IIa or IIb fibers and have a high capacity for aerobic metabolism.

Slow twitch fibers are mainly for endurance, while fast twitch are for speed and performance. A muscle will generally have an equal amount of both fast and slow twitch muscle fibers. In regards to hypertrophy (muscle growth), fast twitch fibers grow faster and larger than slow twitch. Within the fast twitch muscle fibers, type IIa fibers are considered intermediate between fast and slow twitch fibers in relation to speed and contraction. For example, Type IIa fibers can become more glycolytic or aerobic depending on the type of training an athlete performs. If an endurance runner were to stop running and start weightlifting, then his or her Type IIa fibers would become more glycolytic in order to handle the stress of the activity.

Muscle growth and endurance is an adaptation to stress. For example, a sprinter will develop large quadriceps and hamstrings in order to adapt to the stress, while an endurance runner will develop more endurance to efficiently handle the stress. Type I muscle fibers respond to stress by becoming more efficient and stronger with slight hypertrophy, rather than the extreme hypertrophy seen with Type IIa and IIb muscle fibers. This is the premise behind trainers recommending approximately 6 reps for pure strength/muscle gain and why 10-15 reps are recommended to "tone" a muscle.

Finally, there are four different actions a muscle can perform: isometric, eccentric, concentric and isotonic. An example of an isometric contraction would be pushing against a wall. Lifting a dumbbell during a bicep curl is considered the concentric portion, while lowering of the weight is called the eccentric portion of the exercise. … It’s also called the positive and negative portions, respectively. And finally, isotonic contractions are those that involve full body actions, such as skating or running.

Source: articlecircle.com

National Athlete of the Month | Laurita Samuels | January 2011

2011-01-30T13:47:00.000-05:00

On Jan. 8, 2011, Laurita Samuels will be running in the 18th annual Disney World Marathon in Orlando, Florida as a member of the “Perfect 18 Club.” This elite group has participated in every Disney Marathon since the inaugural race in 1994. This will also be Samuels’ 38th marathon, overall.

Twenty years ago at age 38, Samuels began jogging around her backyard merely as a way to get into shape. At the suggestion of a close friend, she took on a half-marathon challenge. “It was exciting, exhilarating, and a lot of fun,” Samuels told StrengthUSA.com about her first official running experience.

And she was hooked. Samuels, now 58, has competed in the New York, Boston, Vermont and Connecticut marathons, along with Disney World. But she hasn’t stopped with only 26.2 miles of grueling running. -- Samuels hit the water and the bike, competing in triathlons at the national and world levels, ranging from sprint to Half Ironman distances. In Sept. 2010, Samuels competed with Team USA at the Dextro Energy Triathlon ITU World Championship in Budapest, Hungary. This year, she will travel with the USA Triathlon Team for competition in Beijing, China.

“Marathoning and triathloning have brought great opportunities,” Samuels said. “Meeting wonderful people from all walks of life and building lasting relationships has been an incredible blessing.”

Exercise of the Month | Kettlebell Swings | January 2011

2011-01-30T13:43:00.000-05:00

The Kettlebell Swing is an advanced explosive exercise focusing on the legs and back. One key point before attempting this exercise is that your hips and legs are the power behind the movement. Your arms are not pulling the kettlebell up ... it's being swung forward with the momentum generated by your hips.

The starting position for the swing is with your legs shoulder-width apart and toes pointed slightly outward. The kettlebell should be resting inbetween your legs, grasped with your hands. To begin, slowly bring your hips back, as if you were sitting in a chair, and swing the kettlebell back between your legs. At this point, you are going to explosively extend your hips forward so that your body is straight up. This motion will thrust your limbs forward and the kettlebell should end up at eye level. Once the kettlebell is at eye level, slowly return back to the starting position by squatting into the imaginary chair you started from. To challenge the difficulty of this exercise you can increase the weight of the kettlebell, or you can use one hand, instead of two.

An important tip is to keep your eyes looking forward during the exercise. This will prevent you from twisting your neck. And keep your back straight to avoid potential injury.

As will all exercises, it's important to ensure a proper warm-up and stretching session prior to attempting such a vigorous activity.

Weekly Training Article | Shaping Your Abdominal Muscles | 1/31/11-2/6/11

2011-01-30T13:42:00.000-05:00

By Darren O'Connell

When it comes to exercises for the abdominal muscles, there are so many to choose from. That’s great, but which ones are the most effective and in what order should they be done? There are many ineffective abdominal exercises out there, so it's important to spend time and energy only on the ones that will actually work.

Try these effective abdominal exercises:

Crunches:

-Lie on an adjustable abs bench with roller pads. Set it to 30°.

-Wrap your legs around the roller pads so that your legs are locked into place.

-Your head should be slightly lower than you legs.

-Keep hands crossed at chest.

-Raise only your head and shoulders off the bench.

-Contract your abs for a count of two at the top position, then return to start.

-Reps – 15/12/10/8/8

Hanging Leg Raises:

-Hang from a chin bar with toes pointing straight ahead.

-Raise legs just above 90° (keeping legs straight).

-Hold for a count of 2.

-Return to start position.

-Don’t use momentum to swing your legs up.

-Reps – 15/12/10/8/8

Lying Leg Raises:

-Lie on a 40° angle bench and grab the bench behind your head with both hands.

-Raises legs quickly to 90° (keeping legs straight).

-Hold the position for a count of 2 while contracting the abs, then return to start.

-Reps – 15/12/10/8/8

Note: You should always check with your GP or Health Practitioner before starting or changing any exercise program.

Here’s how it’s done:

The above three exercises are done as one giant set with no rest in between exercises. The only rest you have is how long it takes you to walk from one exercise to the next.

Do 1 set of Crunches for 15 reps, followed immediately by 1 set of Hanging Leg Raises and 1 set of Lying Leg Raises.

Rest for 1 minute and repeat the giant set above for 12 reps. Rest again for 1 minute and repeat for 10 reps. ... then 8 reps ... then another 8 reps. The reps should be performed slowly and with full concentration on bringing out the abs.

That’s it. Do this twice a week and you should notice a big difference in a few short weeks.

Source: articlecircle.com

Weekly Training Article | An Introduction to Tai Chi | 1/24/11-1/30/11

2011-01-30T13:41:00.000-05:00

It's hard to think of Tai Chi as a martial art when the phrase 'martial arts' brings to mind fast kicks and punches, and a lot of athleticism by its participants. A common perception of Tai Chi is a slowly enacted pattern of movements performed outdoors. Believed to be over 1,500 years old, Tai Chi [also known as Tai Chi Chuan], is also a type of exercise that combines meditation with a flowing series of movements called forms.

Tai Chi is a gentle, low-impact exercise that was once a combat martial art whose movements came from imitating animals. Especially popular with seniors because it is a low-impact way to exercise, Tai Chi also helps with balance, posture and coordination -- added benefits for seniors. But whatever your age, this beautiful martial art form, often called 'meditation in motion,' is beneficial for both young and old.

In a world of high stress and daily tension, exercisers will find an inner peace and calm while practicing Tai Chi, as the focus is on breathing while performing movement. A breath in or out corresponds to a movement which -- it is believed -- is what aids the flow of energy, life-force or chi, throughout the body. When chi is blocked the end results are stress, illness and a disconnect between the mind and body. Tai Chi brings harmony back to the body.

The image of Tai Chi practitioners in parks, all following a master in perfectly synchronized movements, is a common one today. This group exercise is freehand Tai Chi, but there are actually many styles practiced around the world that are named after the different Chinese families that perfected them. Weapons, such as swords and sticks, are also a part of Tai Chi, and a student of this martial art will also find there are over 100 stances ... as well as a series of movements, or forms, that are lengthy and varied to learn.

But whichever style of Tai Chi you choose to partake in, it is advisable to learn in person from a master who can give guidance and correction, and not from a mass produced DVD. Tai Chi has evolved over the centuries, so there is much to learn in order to get the full benefits from this wonderful, ancient martial art form.

Source: articlecircle.com

Weekly Training Article | 5 Mistakes New Runners Make | 1/17/11-1/23/11

2011-01-24T15:02:00.000-05:00

Running seems to be one of the easiest exercises available, yet many are not doing it perfectly. ... No wonder why many people suffer injuries and other problems. The point here is that running is not simply placing one foot ahead of the other. It is more than meets the eye.

Hence, if you are a new runner, it is imperative that you know the necessary pointers to consider in order to have a good run. To know these things, new runners must learn how to identify mistakes; otherwise, they will never know how to hone their skills.

The problem with most new runners is that they seem to know everything. They never learn the most common mistakes new runners tend to commit. Therefore, history always repeats itself.

It is true that part of the quandaries of learning how to run in the first place is to know the competition itself. Of course, in order to learn the race, one must learn how to avoid the usual mistakes new runners commit.

So to get you started, here are 5 of the most common mistakes new runners make. Knowing these things will enable you to develop your running noticeably.

1. Not being realistic with their goal

Running without a goal is useless endeavor. It is as if you are shooting for the stars without being realistic. Of course, if your goal is too far from being realistic, you will end up just the same.

Moreover, most new runners tend to create goals by distance and not by "goal time." In this case, people running by miles will only have a propensity to be frustrated, exhausted and worn out. That is because they have failed to reach their goals.

Keep in mind that running by miles will make new runners see the distance they still have to take before they reach the finish line. This is such a depressing state considering the fact that running by miles makes new runners too ruthless on what their body can do.

Hence, it would be better if they run by goal time, and not by distance. This way, new runners can realistically foresee an achievable goal.

2. Too fast, too furious?

Running is not all about speed. It is more about how you will be able to build fitness. Hence, running too fast will only make you wince with pain and when everything seems to be too painful to bear, you will simply give up and never make it to the finish line.

Unless it is a competition, running should never be focused on speed. In order to enjoy the activity and get the best positive results you need to be relaxed with your movement. For new runners, swiftness is the key to enjoyable running.

3. No coaches please!

Are you too arrogant to seek for coaching? Most new runners are! Just because running is such a natural state of activity that is innate with humans, new runners will tend to avoid further coaching. New runners believe it is within their capacity and skill to run.

In essence, the ability to have a good run will always depend on the way people employ themselves throughout the time.

Some people believe that anybody can start running just because it is innate within them. What they do not know is that people cannot instantly adapt to the demands of running. They cannot simply modify their way of thinking, as well as their body, when they have decided to start running.

For instance, if you have always lived a sedentary life, starting to run without proper coaching will only bring more harm than good. Your body is not yet properly conditioned, and it does not merely need a few stretching exercises. A good program, with a good coach, will be necessary to get you started on the right track.

4. It probably just hurts!

Most new runners fail to see the reality of possible muscle pains within the first two minutes of running. They think that at any point in time they can start running and everything will go smoothly.

Almost 60% of new runners complained about leg pains and fatigue. This is because their bodies had not been properly conditioned for such activities. It is imperative that they get on the right track first before they even decide to start running.

5. Pressures! Pressures!

New runners are always pressured to keep everything perfect. When they do this, they tend to put a strain on their ability to run correctly.

Keep in mind that pressures can put a strain on your muscles, thereby creating stiffening sensations. This will only contribute to possible muscle pains. Therefore, it is best to defy your compulsion to get it perfectly on an instant.

New runners should try to remember that running, as much as it seems to be a natural thing for humans, is not a skill they are born with. It takes time and effort to get everything perfect.

If you are just starting to run, better take it slow! Now that you know the common mistakes new runners commit, it is imperative that you keep away from doing these things. Learn to run by heart. You will enjoy it more.

Source: articlecircle.com

Weekly Training Article | Simple Fat-Burning Foods | 1/10/11-1/16/11

2011-01-14T13:07:00.000-05:00

By Bryan Carlton

You probably know all the typical "heathly foods" that you always eat, so I am not going to bore you. Instead, I'm going to talk about 3 simple foods that will shock most of you and probably don't realize they're super foods for fat loss.

1. Egg Yolks

Yes, that's correct ... those full fatty egg yolks with all of their fat and cholesterol. By the way, you've been mislead about the cholesterol in egg yolks -- it actually raises your GOOD cholesterol and helps balance proper ratios, so don't be afraid of the fat and cholesterol in these little nutrition power-packed gems. And if you choose cage-free eggs from free roaming hens, the omega-3 content is higher with a more balanced fat profile.

Egg yolks are also one of the most nutrient-dense foods on the planet in terms of vitamins, minerals and trace nutrients. You don't want to leave out the egg yolks. Even the protein is more biologically available when you include the yolks!

2. Avocados

This is yet another "fatty food" that is also one of the best fat-burning foods available! Not only that, but avocados make just about everything creamier and more delicious, and are easy to store and prepare. They are also power-packed with healthy fats, fiber and antioxidants, as well as vitamins and minerals. The healthy fat in avocados also helps control appetite and fat-burning hormones in your body.

Try adding avocado slices or guacamole to everything from morning eggs to salads, sandwiches and burgers. I would definitely consider avocados one of the best healthy super foods.

3. Grass Fed/Free Range Organic Beef, Buffalo or Bison

While most live stock you see at the grocery store is grain fed beef from cattle that are in poor health, and have lower nutrition values and omega-6 to omega-3 fat ratios that are far out of whack, there is a better option: Grass-Fed or Free Range Organic Beef, buffalo or bison!

Grass-Fed or Free Range Organic Beef, buffalo or bison are known to have much higher levels of healthy omega-3 fatty acids and lower omega-6 fats (which most people get too much of, anyway). Grass-Fed or Free Range Organic Beef, buffalo or bison also contain higher levels of many vitamins and minerals, as well as high levels of conjugated linoleic acid (CLA), which is a healthy fat that is known to help muscle building and fat burning.

So don't be afraid to live it up a little and eat more beef, buffalo or bison, as long as you choose healthy Grass-Fed or Free Range.

Enjoy, and start burning more body fat with these so called "fatty" foods!

Don't be lazy, be lean.

Source: articlecity.com

Weekly Training Article | 7 Reasons Why Your Muscles Won't Grow | 1/3/11-1/9/11

2011-01-10T23:10:00.000-05:00

By Chris Chew

Have you ever wondered why your muscles stopped growing after a few months of training, even though you are training very hard? ... Here are 7 reasons why:

1. You are training too hard: Every time you train your muscles intensely, you are actually breaking them down. So, your muscles need time to recover from the damages inflicted on them. Train each muscle group only once or -- at most -- twice per week.

2. You are training too long: Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intense training, your cortisol level will increase. This hormone is known to destroy muscle cells.

3. You are sleeping too little: You need to sleep more for good muscle growth. So, sleep more than 8 hours per day and watch those muscles grow fast.

4. You're abusing alcohol: Alcohol is known to break down muscle mass.

5. You do not change your workout routine: Your muscles adapt to routines and stop growing. You must switch your workout routine every 6-8 weeks.

6. You do not progressively overload your muscles: You must try to increase your reps or weight every time you train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

7. You do not eat sufficient protein: If you want to build bigger muscles, you must eat more protein. Protein is the building block for muscle growth. It's recommended that you need 1 gram of protein per pound of your body weight.

There you have it -- the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger, but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

Source: articlecircle.com

National Athlete of the Month | Year in Review | December 2010

2010-12-31T12:48:00.000-05:00

January 2010 | Eric Shanteau | Austin, Texas

February 2010 | Tatyana McFadden | Clarksville, MD

March 2010 | John Tartaglio | Milford, Connecticut

April 2010 | Robert Friend | Santa Barbara, California

May 2010 | Todd Crandell | Sylvania, Ohio

June 2010 | Scott Horns | Perrysburg, Ohio

July 2010 | Sebastian Cila | Riverhead, New York

August 2010 | Paul Romero | Big Bear Lake, California

September 2010 | Leonidas Katsetos | Fairfield, CT

October 2010 | Elaine Kornbau Howley | Waltham, MA

November 2010 | Amy Palmiero-Winters | Hicksville, NY

Exercise of the Month | Agility Ladder | December 2010

2010-12-31T12:30:00.000-05:00

Agility ladder workouts are very versatile exercises. They can be used independently to increase your agility and footwork, or they can be used as a dynamic warm-up to your regular exercise routine. Before you get started, there are a few guidelines you should follow: Maneuver through the ladder on the balls of your feet in an athletic stance, keeping your head level, and pump your arms from your hips to your shoulders. If you don’t have access to an agility ladder, you can used painted lines on the floor, or use tape to mark out boxes.

The easiest of the agility drills is for forward movement and foot coordination. Move in a forward motion down the ladder, making sure each foot lands in the box ahead, keeping your body concentrated on a specific rhythm. To increase the difficulty of this exercise you can tap each foot, in each box, as your run forward, causing a chop-step. -- This shortens your stride and works on your balance, as well.

For lateral movement and coordination you can perform a side-shuffle down the length of the ladder, making sure your feet touch the center of each box as you move laterally to the right or left. It's important to keep yourself in an athletic position and body square to the ladder during these exercises. To increase the difficulty, you can perform a lateral hop from box-to-box. You may choose to keep both legs together, or hop only on one leg, depending on your skill set.

As with all exercises, the results you get will emulate the effort you put into performing them. The agility ladder is an extremely dynamic tool that has an endless possibility of patterns you can perform. A sense of imagination can lead to some extremely challenging, yet rewarding, workouts.

Weekly Training Article | Weight Training for Senior Citizens | 12/27/10-1/2/11

2010-12-31T12:28:00.000-05:00

By Scott White

Weight training, also known as strength training, is not just for the aspiring body builder, as everyone can benefit from it. After all, it is with weight training that we build muscles, and muscles keep our metabolism strong. ... A healthy metabolism means more energy. So, it shouldn't surprise you to learn that weight training is actually an appropriate and beneficial form of exercising for older adults.

As we age, our bodies experience physical and physiological changes. Weight training for senior citizens can improve those changes so that older adults can remain active and mentally sharp well into their aging years.

With age, muscles lose mass and strength, joints become stiffer and can even develop arthritis, making it difficult and even painful to move. One's sense of balance can be thrown off, causing falls that may lead to broken hips and the need for long stays at the hospital. Strength training returns muscle mass, as well as strength that has been lost.

Muscle strength not only aids with movement but also helps with balance, so strong muscles will prevent many of the falls and injuries that cause the elderly to become hospitalized and immobile for long periods, if not permanently. Weight training will keep joints limber which reduces the stiffness and pain that causes many people to become inactive.

Immune systems become weaker making the elderly more susceptible to serious illnesses. Concentration and memory also become harder as we get older. Elderly people who do not exercise are at a much higher risk for becoming immobile and requiring long term care -- such as in a nursing facility -- than elderly people who do exercise.

Weight training strengthens the immune system, helping senior citizens avoid illness, and the expensive doctor visits and prescription medications needed to treat various illnesses. It is well known that after the age of 50 many of the diseases that can cut a life short develop within inactive bodies. By strengthening the immune system through weight training, one can build their resistance to different illnesses, as well as develop the internal strength needed to battle more serious diseases.

As we age, our skin loses much of its suppleness which results in skin that hangs, usually downward, on the body. Weight training for the elderly renews much of the suppleness to the skin that aging can take away. Skin will become tighter and hang less, which can also help the elderly feel more comfortable.

Studies have shown that the elderly are at a higher risk for the development of depression and other mental disorders than younger adults. So, from a physiological perspective, strength training helps manufacture greater amounts of hormones which are naturally made by the body. These hormones help the organs and systems of the body, including the brain, do the work they are intended to do. Hormones help the brain with processes such as cognitive thought and memory, and hormones hugely contribute to how we feel and respond to different things. Senior citizens who participate in weight training programs report fewer instances of feeling depressed than those who do not exercise.

Weight training has also been proven to slow the progression of the natural effects of aging, and even thwart the development of such conditions as dementia. Exercise programs brought to senior citizen residents in nursing homes have also been shown to help those who have lost mobility regain some movement, and even improve mental functioning. If you work with the elderly in a nursing home setting, consider bringing the benefits of weight training to them.

It is recommended that a weight training program for the elderly be guided by the expertise of a certified personal trainer.

Source: physicalfitnessarticles.net

Weekly Training Article | Doctors, Diets and Weight Loss | 12/20/10-12/26/10

2010-12-27T16:55:00.000-05:00

By Glenn Freiboth

The day comes for your doctors visit, and he does a physical on you and finds out you have very high cholesterol and triglycerides ... not to mention being very overweight. The doctor will give you a quick diagnosis and start writing a prescription for Lipitor or some other cholesterol-lowering medication. Then he will tell you that you will need to be on these drugs for the rest of your life!

The fact is: drug industry marketing is using tactics to persuade doctors, often through payoffs, to prescribe drugs that patients do not need or should not use, or for which there may be different alternatives.

Do not get me wrong, doctors can provide some good services, but with regard to your health and wellness some could care less. Go ahead and see for yourself. See your doctor and have a physical performed. They will do a few small tests and then whip out a pen and paper, and tell you to fill the prescription they hand you.

Let's face it, weight loss and diet drugs are big these days and some shady doctors are recommending these. Or they will tell you to go on a diet, give you a few sheets of information with some healthy foods, tell you to do it and send you on your merry way. They might even suggest you undergo drastic Gastric Bypass Surgery!

The trouble is most people in this society will never be able to follow these instructions for more than a week or two. -- They are too vague and hard to follow, and there are too many fast food temptations in our modern society. Drugs are easy to take but may make you sick from one or more side effects, either right away, a few days or weeks later.

Let your doctor fix your broken hand or leg, but do not let him or her prescribe weight loss medications or diet plans. Believe me, I have tried this and it does not work. Only reducing the amount of calories you take in and giving your body the nutrition it needs will get your weight off and get you feeling good again.

Source: articlecircle.com

Weekly Training Article | Why Are Doctors a Poor Choice for Nutritional Advice? | 12/13/10-12/19/10

2010-12-19T23:28:00.000-05:00

By Ron Garner, BEd, MSc

Medical doctors are educated and trained to look for disease, and to use pharmaceutical drugs as the treatment of choice. They receive almost no instruction in the nutritional aspects of disease prevention.

A 1999-2000 survey of 122 medical and osteopathic schools in the United States found that, in the 98 schools responding, only an average of between 6 and 30 hours of nutrition courses was required, including material integrated into other courses. The report noted that "exposure" to nutrition is required as part of the curriculum.

A 2000-01 survey of 116 medical schools reported that only 39 of the schools responding require a separate nutrition course. Dr. Andrew Weil, author of Spontaneous Healing, says that conventional doctors are "nutritionally illiterate."

After leaving medical school, doctors receive their ongoing education about the efficacy of new drugs from pharmaceutical company representatives, whose main objective is to convince doctors to sell their products.

Dr. Bruce Lipton notes that "medical doctors are caught between an intellectual rock and a corporate hard place," and calls them "pharmaceutical patsies."

Medical Thinking is Chemistry-Based

Conventional medicine, with its drug-treatment mindset, typically views the body only as a chemical entity. This thinking is 80 years out of date, and based on the Newtonian physics view that the universe is composed of matter. This completely ignores the energy factors of health proved by quantum physics since 1925.

All living things have living chemistry. Drugs contain no life, and are therefore incapable of creating life; in fact, they are often harmful. The pharmaceutical industry bombards the public via the media, urging people to "ask your doctor if this drug is right for you." Yet the same advertisements list multiple possible harmful side effects that may be experienced.

Meanwhile, there are increasing reports of illness and deaths caused by certain prescription drugs. A recent example is the drug Vioxx ... usually prescribed as a pain reliever, it is reported to have caused 40,000 deaths in the United States and between 4,000 to 7,000 in Canada.

The medical system is inseparably linked to the pharmaceutical industry and the use of drugs. The contradiction is that, even though drugs will make a healthy person sick, we expect a sick person to become healthy by taking drugs. It doesn't make sense.

It is interesting to note that while society as a whole perceives illicit drugs to be dangerous, we have been conditioned to accept the constant and extended use of pharmaceutical drugs as acceptable and supportive to the health of our bodies.

The truth is, all drugs are toxic.

Source: articlecircle.com

Weekly Training Article | Shaping Your Lower Body Using Stair Climbers | 12/6/10-12/12/10

2010-12-12T15:58:00.000-05:00

By Mike Selvon

Stair climbers have long been a mainstay piece of equipment in many home fitness centers. They are considered to be the third most popular choice in home exercise equipment that is available today.

Stair steppers are simple to use since they simulate the beneficial action of climbing stairs. Of course, with real stairs you are done when you reach the top, but with this fitness equipment you can continue climbing as long as your legs can tolerate.

One of the reasons that stair climbers are so popular is because they are very effective at strengthening and building the muscles in your legs, thighs and buttocks. These large muscles are responsible for a great deal of overall body strength and are also responsible for a large percentage of the calories that you burn each day. Once you build-up this group of large muscles, the effects on your metabolism will be significant, because a faster metabolic rate equals more calories burned.

There are many people who have the mistaken idea that the only time their body benefits from an exercise is during the actual exercise. But, the experts say this is not so, and once you increase your muscle mass you will also increase the amount of fat being burned. This is one of the reasons stair climbers are popular: they are one of the best fitness machines for helping you build the large muscles of your lower body.

There are a number of different kinds of stair climbers on the market from which to choose. Some of the available styles include: cylinder-driven climbers, wind-driven climbers and computer controlled climber models which can include some very sophisticated programming to challenge those who have been using stair climbing equipment for some time.

Stair climbers also come in a wide range of prices too. The most expensive stair steppers on the market include small onboard computers that will calculate the number of calories you burn during a workout session. They can also track your heart rate and keep a record of the total number of feet or stories that you climbed during your routine. Additionally, some models come with workout handles which allow you to add exercises for the upper body.

Many experts suggest that stair climbers are more suitable for some people than exercise bikes, treadmills or other home fitness equipment. However, if you have been sedentary, a stair climber may not be the best piece of home gym exercise equipment to start out with, and you should consult your physician first. It should be noted that stair steppers are not recommended to be used by people who have cardiovascular or orthopedic disorders.

Source: physicalfitnessarticles.net

National Athlete of the Month | Amy Palmiero-Winters | November 2010

2010-11-30T22:45:00.000-05:00

Envision a grueling 130-mile, 24-hour-long race under extreme conditions. Amy Palmiero-Winters, 34, thrives in this type of battle. Some may view her love for ultramarathons as completely baffling, but few could argue that her story is one of pure courage and inspiration.

Palmiero-Winters has been a runner since age eight, when she crossed her first finish line. In high school, she ran track and cross-country. However, in 1994, her left foot was crushed in a motorcycle accident, challenging her ability to ever walk -- let alone run -- again. Although doctors wanted to amputate her foot, she wanted to keep her entire leg, enduring 25 surgeries over the next three years. Although every effort was made, her ankle began to fuse, leaving her foot barely functional. Her final viable option was the amputation she had declined years earlier.

Following her amputation, Palmiero-Winters was fitted with a walking prosthesis and resumed competing in half-marathons, marathons and triathlons. She did well despite not having a prosthetic leg specifically for running. After hearing about Erik Schaffer, owner of A Step Ahead Prosthetics in Hicksville, NY, she decided to quit her job as a welder and move to Long Island, NY to become a member of Team A Step Ahead, a group of elite amputee athletes. Palmiero-Winters began working full-time for A Step Ahead as the company's sports program director.

This past January 1, she won the "Run to the Future," a 24-hour race in Glendale, AZ, by running 130.4 miles. This performance earned her the distinction of being the first amputee to qualify for the U.S. National Track and Field Team. In April, Palmiero-Winters received the Amateur Athletic Union's (AAU) Sullivan Award for her efforts, recognizing her as the nation's top amateur athlete. And in July, she received an ESPY Award for the top female athlete with a disability. Last month, Palmiero-Winters received the Women’s Sports Foundation’s 2010 Wilma Rudolph Courage Award, Challenged Athletes Foundation’s Sempra Energy Trailblazer Award, and the Huffington Post's Ultimate Game Changers in Sport Award.

Palmiero-Winters has a truly incredible resume, competing in some of the world’s most grueling ultramarathon races. These races include the International Association of Ultrarunners (IAU) 24-Hour World Championships in Brive, France this past May, and the Western States Endurance Run, a 100-mile race through the Sierra Nevada, in June. As a member of the U.S. National Team, she helped the women finish fourth in Brive. At Western States, Palmiero-Winters became the first amputee to ever finish and was awarded a bronze belt buckle given to finishers who complete the race in less than 30 hours. Named as one of the Washington Post’s top 10 runners of the decade, she will compete in the Ultraman World Championships in Kona, Hawaii, which consists of a 6.2-mile swim, 261.4-mile bike and 52.4-mile run, from Nov. 26-28.

Palmiero-Winters is not just an exceptional athlete. ... She is a mother of two (Carson 7, Madilynn 5), mentor, coach and a compassionate individual who uses her talent to give back to others. She provides motivational speeches and runs marathons pushing wheelchair-bound children, attempting to inspire them to push beyond their obstacles. Her tragic story turned triumphant gives hope to people -- both able-bodied and amputees -- and proves that nothing is impossible.

"We all have two choices when faced with adversity: give up or be better in spite of," Palmiero-Winters told StrengthUSA.com. "We can learn from the obstacles we face because we can't change the past. ... But we can change the future."

Exercise of the Month | Standing Cable Chest Fly | November 2010

2010-11-30T22:43:00.000-05:00

The standing chest fly is an excellent exercise to engage the chest and shoulder muscle groups. This exercise is best performed in the gym with a free-motion machine with the cables set at shoulder height; however, exercise bands can be used at home for a similar effect.

To begin this exercise, face away from the machine with a handle in each hand and your arms spread out to the side. It's important not to lock your elbows and keep them in a slightly bent position. Slowly bring your hands together in front of you with the palms facing in. This motion is similar to giving a person a hug. When your hands come close together, stop and slowly bring them back to the starting position. Select a weight that you're comfortable with; you should be able to complete 8-13 repetitions per set.

As with all exercises, it's up to you to utilize a proper warm-up and stretching program to prepare your body for activity.

Muscles Involved: Pectoralis major, Pectoralis minor, Deltoid, Bicep femoris

Weekly Training Article | Walking Your Way to Weight Loss | 11/29/10-12/5/10

2010-11-30T11:13:00.000-05:00

By Wendy Wood

Taking the Necessary Steps to Lose Weight
One of the easiest and most beneficial ways to begin exercising is by starting a walking program. Walking is a terrific way to increase the affects of your diet and can be the first step in becoming more fit, overall. Walking requires very little financial investment and can be incorporated into almost any lifestyle. Fitness experts say that even a moderate level of exercise (30 minutes, 3 to 5 times a week) gleaned from walking can help you to lose weight and even add over a year to your life.

Baby Steps to Start
Walking is a cardiovascular exercise that will help strengthen your heart and will also boost your metabolism. The higher your metabolic rate, the more calories your body will burn. Adding even a minimal walking routine to your diet program will result in quicker weight loss than what you will get from dieting alone. As with any new exercise program, it's best to start your walking program at a moderate rate, until your body acclimates to the added exertion. Most beginners can handle walking for 20 to 30 minutes, 3 or 4 days a week. As you begin to build strength and stamina, you can increase your sessions, gradually, until you are walking up to 60 minutes a day, 5 days a week. As you progress, you will also find it easier to walk faster, which will increase the cardiovascular benefits of walking.

Tips for Successful Walking Programs
Before beginning a walking program, it's best to get the OK from your doctor. While walking can be a fairly low level form of exercise, it's important that you don't overdo it and strain your body. The following tips can help you get started walking safely and successfully:

Wear Supportive Shoes. Wearing shoes specifically designed for walking or running will help you to avoid foot, leg and back pain. Walking shoes will cushion your steps and act as shock absorbers for your body.

Bring Water. As with any exercise, keeping hydrated is very important. As you expend energy, your body will begin to sweat. Water can replace the hydration you lose while exercising.

Keep a Consistent Pace. Walking for exercise is not the same as the walking you do to get from point A to point B. To get the cardiovascular benefits of walking, you need to maintain a consistent pace and keep walking for the entire time.

Use Your Arms. Swinging your arms while walking will add to your momentum and increase the cardiovascular workout you receive. Walking can help tone your arms, as well as your legs.

Add Weights. As you become more comfortable with walking, you might consider adding wrist or ankle weights. The increased resistance will help you to build muscle and increase the cardio workout quotient of your walking.

Use a Pedometer. Investing in a pedometer can help you gauge your progress and also make it easy for you to measure how many calories you're burning. From a psychological standpoint, it's encouraging to have a concrete number to work toward, in miles.

Walk as a Family. Walking is one of the few forms of exercise that can be enjoyed simultaneously by your whole family. Walking as a group can also help to keep it fun and will encourage healthy habits in children.

Source: physicalfitnessarticles.net