National Athlete of the Month | Tim Hola | April 2011

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

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

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

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

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

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