National Athlete of the Month | Angie Taggart | May 2011

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

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

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

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

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.

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.

Source: physicalfitnessarticles.net

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

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

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