National Athlete of the Month | Ray Gandy | February 2011

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

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

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

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

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

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