National Athlete of the Month | Shannon Rowbury | July 2012

Event: 1,500m
Born: 9/19/1984
College: Duke '07 

Shannon Rowbury has delivered top U.S. performances at recent international championships. First, in  2008 Rowbury turned in the top performance ever by an American woman in the Olympic 1,500m final when she finished seventh in 4:03.58. She then won a bronze medal at the 2009 World Outdoor Championships to post the best finish by an American in a world outdoor championships women's 1,500-meter final in 10 years. Rowbury has been on a gradual rise to global prominence as a middle-distance runner since high school. She won the 800 meters at the 2001 National Scholastic Outdoor Championships while attending Sacred Heart Cathedral Prep School in San Francisco, Calif. At the 2011 World Championships, she raced with a leopard-print ribbon on her singlet in memory of her Duke teammate Sally Meyerhoff. She enjoys soccer, film making and competed in Irish dancing for 11 years. 

USA Championships
Two-time USA Outdoor champion – 2008 (4:05.48); 2009 (4:05.07)
2012 Olympic Trials runner-up (4:05.11)
2008 USA Indoor 3,000m champion (8:55.19)
2010 USA Indoor runner-up (4:19.48)
International Championships
2009 World Outdoor bronze medalist (4:04.18)
Collegiate Championships
2007 NCAA Indoor mile (4:44.21) and 3,000m (9:02.73) runner-up

Exercise of the Month | Lat Pulldown | July 2012

The "Lat Pulldown" is a phenomenal compound exercise for the back. It is performed by grasping the bar, a little bit further than shoulder-width apart, with either a pronated or supinated grip. ... Studies have shown that a supinated grip could possibly provide a more beneficial muscle load. Maintain an erect torso, with a slight backward lean, and pull the bar to (and slightly touching) the upper chest. While maintaining the same torso position, slowly extend the arms back to the starting position.

Major muscles involved: Latissimus dorsi, Teres major, Middle trapezius, Rhomboids

Weekly Training Article | Muscle Building: An Inside Look | 7/30/12-8/5/12

By Darren O'Connell
Most people believe that in order to build noticeable muscle size, they have to devote many hours in the gym, 5 or 6 days a week for many years. This is untrue. Yes, hard work is required, but devoting that much time is unnecessary.
Substantial muscle growth can be achieved with 40-minute sessions, 3 days a week ... sometimes less, if done correctly. Muscles will only grow in size when they have fully recovered from a gym workout. Then, and only then will muscle growth happen. If your goal is to achieve maximum muscle growth in the shortest possible time, then there needs to be more rest days than actual workout days.
It's difficult for some people to believe that substantial muscle growth can be induced with 40-minute sessions only 2 or 3 days per week. It can be done, however, there is a catch:
These "few and far between" gym sessions will have to be short and extremely intensive. You have to give your body a very good reason to grow bigger muscles. The sessions will be about what you thought you could not do, but somehow managed to do.
Example: If you're lifting a certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps, with the help of a training partner. You will need help with the last 2 reps, but the idea is to execute a greater effort than you are used to. This creates the environment for greater muscle growth.
Below is an example of an 8 Week "every other day" muscle building routine, and it shows how short the training sessions should be. It can also be done taking 2 days rest inbetween training sessions. I'm assuming that you have weight training experience behind you, and that you're familiar with the jargon. If not, I would not recommend that you push yourself too far until you have built up your strength and fitness level. You should always get the go-ahead from your GP or health professional before starting or changing any physical exercise program.
Warm-ups are not included below.
Day 1:
Chest: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.
Biceps: 2 sets, 8 reps, 1 exercise. Use the same weight for your 2nd set.
Day 2: REST.
Day 3:
Thighs: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.
Hamstrings: 2 sets, 8 reps, 1 exercise. Use the same weight for your 2nd set.
Calves: 2 sets, 12 reps, 1 exercise. Use the same weight for your 2nd set.
Day 4: REST.
Day 5:
Shoulders: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.
Triceps: 2 sets, 8 reps, 1 exercise. Use the same weight for your 2nd set.
Day 6: REST.
Day 7:
Back: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.
Abdominals: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.
Day 8: REST.
Day 9: Start again.
Notes:
*You will need someone to help you for the last 2 or 3 reps of every set.
*If you're doing a set of 10 reps, the weight should be heavy enough to allow only 8 reps on your own, and you will need help to get the other 2 reps.
*If you're doing a set of 8 reps, it's really only 5 or 6 reps that you can get on your own; help will be needed to complete the 8 reps.
*Increase the weight every week, even if it's only 5lbs. Safety takes priority over ego.
*On the 4th week reduce the rep range by 2 for all sets and continue.
The idea is to put forth a much greater intensive effort than you can imagine. The overall reward is shorter training sessions, more rest days and greater muscle growth. Many people are now achieving greater results through smarter training methods and spending less time in the gym, allowing for more free time to enjoy other activities.
Source: articlecircle.com

Weekly Training Article | Getting Fit With Water Aerobics | 7/23/12-7/29/12

By Jeff Schuman II
With summer continuously being a motivation for people to workout, water aerobics is a great way for people to workout while enjoying a beautiful summer day. There are several benefits to a water aerobics workout, including being able to burn calories, build muscle and lose fat without breaking a sweat. There are several different aerobics workouts you can do in the pool, and the great thing is you do not have to take a class or spend too much on swimwear.
Besides from the fact that hitting the pool on a hot summer day is soothing, many people are hitting the pool for a water aerobics workout. One of the biggest benefits to an aerobics workout in the pool: it almost entirely eliminates any risk of injury. When you add the water buoyancy, with the support it provides for your body, you have little risk of injuring joints, bones or muscles. So how exactly are you getting a workout from standing in shoulder deep water you may wonder?
Despite the feel of a lighter workout, water aerobics present a challenge with the resistance level itself. Because of the increased density the water provides, waters resistance level is 12 times that of air. With the continuous movements and motions you make within your aerobics workout, the swaying of the water makes your movements more difficult. This in turn burns calories and tones your muscles.
As mentioned earlier, you do not necessarily have to join a water aerobics class in order to get a good workout in the pool. There are several exercises you can do yourself to stay fit without paying for a class. Many of the aerobics workouts you do on land can be done in the pool as well. For instance, walking or running in the pool is a basic workout that will work all the muscles in your body. In order to get the full workout done properly, you want to make sure you have your entire foot touch the bottom of the pool.
Another great aerobic workout in the pool can be jumping jacks. This is an exercise that will allow you to work all the muscles in the body while staying relatively in the same spot. A couple other workouts worth mentioning: jumping in a skiing motion back and forth, doing lunges in water that is chest deep and making a kick-boxing motion.
Another great thing about water aerobics is that there is no special attire required besides a swimsuit. The only other swimwear you may want to consider purchasing is goggles and/or aqua socks for better traction, and to help prevent scraping your feet on the bottom of the pool.
There is no question whether you can get a good, hard workout with water aerobics. As with aerobics on land, if you make the workout challenging enough you will feel the results and see them within a few weeks of continuous training.
Source: articlecircle.com

Weekly Training Article | When Your Workout Is Complete | 7/16/12-7/22/12

By Jonathon Hardcastle

Although there are those who know the importance of frequent exercise and have a great pre-workout and workout routine, spend time relaxing their muscles after the completion of a medium or intense exercise program. Even if you drink a lot of water before or during an exercise routine, even of you do the necessary stretching exercises to warm-up your muscles before you involve your whole body in any kind of intentional exercise task, most fail to realize the importance of their actions after the exercise portion is complete.

You are probably feeling tired or have a million things waiting your immediate attention back home, so it's just logical for you to go back to your locker, change and get home to do your tasks. But although you may have done the majority of your workout routine just right, the way you treat your body in the minutes after you exercise will directly affect your mood later. You might experience pain from sore muscles, your muscles may not strengthen enough to grow, or you might even be dehydrated without realizing it.

So, after you finish your last set of exercises, spend some time cooling down. Just because your hour at the gym has ended, this does not mean that your body can go back to a pre-workout state without giving it any time to readjust. Thus, even if you simply jogged for the last half hour of your exercise routine, setting the treadmill to a comfortable -- but steady -- walking mode will lower your heart's rate, allowing time for your muscles to come at peace with their new state. After five minutes of this light cardio exercise, you should perform a short stretching routine. Actually, this stage is the most important after finishing a workout. Since human muscles have the tendency of naturally contracting upon the completion of any exercise, stretching prevents them from suddenly shrinking. In fact, stretching allows your muscles to rebuild and grow bigger and stronger each time you conclude your workout session. This will help them receive the full benefit from your efforts. At the same time, performing basic stretching exercises also allows your muscles to relax and helps your body get rid of any waste substances circulating in your blood. Finally, stretching calms your nerves and anxieties, and allows your mind to rejuvenate. This is why stretching is recommended by physicians after long periods of sitting at the same position, such as working in the office or traveling by plane.

Moreover, it's important to remember to drink water in order to hydrate your body once the workout is over. Even if you do not feel thirsty, you need to replenish yourself and avoid the nasty effects of dehydration.

Source: articlecircle.com

Weekly Training Article | Health Issues and Exercise | 7/9/12-7/15/12

By Michael Plante 

Everyday the news announces another research study that proves the benefits of exercise for people ages 0 to 100. Most people know the importance of exercise and some even make an effort to fit it in their daily lives. But what about people who deal with a chronic health difficulty that limits their ability to exercise? Do those people simply give up on exercise altogether? Doctors and research studies both answer this with an emphatic negative. Exercise still remains one of the most powerful drugs available without a prescription, even for individuals who cannot be active in a traditional activity or manner. Medical professionals encourage those with chronic health issues to find appropriate physical activity that can be done at least three times weekly. For some people, though, this can be not only challenging but overwhelming, as well. The thought of forcing a less-than-whole body into exercise can be extremely unappealing. Fortunately, there are many gentler fitness options available today than ever before, and nearly all of them can be adjusted to meet the personal needs of the individual. Many of these exercises can even be done within the privacy of the home, so homebound exercisers can still be active.

Water Aerobics
This is one of the most highly recommended options for people with arthritis and other joint and connective tissue disorders. Water supports the body and takes the majority of the stress off the joints. Muscles are able to devote more effort to exercising since they are not called on to support the skeleton. The water provides resistance for the body to work against without causing friction or pain. While intense water aerobic classes can seriously increase your heart rate, it's best to start out at a lower level and gradually increase your activity as you feel necessary. Water aerobics classes are available at gyms and recreation centers across the country. Most classes do use some kind of accessories to increase calorie burn. If you are fortunate enough to have your own pool at home, invest in some water accessories and then have your own private class at home! Try to spend at least 30 minutes in the pool, initially, and aim for about three times per week.

Pilates
Originally developed by a man who was an invalid himself, the Pilates method focuses on building strength in the muscles and conditioning the abdominal muscles to give better support for the spine. The method is named after its founder, Joseph Pilates, who spent the first 13 years or so as a weak, sickly child until he discovered exercise. By age 15, Pilates was healthy and strong, and he continued to promote his method throughout Europe and the United States. Even now, in the 21st century, the Pilates method is still making a difference in the lives of people dealing with chronic illness and weakness. Pilates classes can be found in nearly all cities, and you may want to watch a class before commiting. If you prefer the privacy of your own home, there are dozens of videos and DVDs available from qualified instructors that you can use to strengthen and condition your body. The method requires few props so there's no major investment of money. In the beginning, start with 15-20 minutes of work and gradually increase the time as you feel able.

Hatha Yoga
Developed over 5,000 years ago in northern India, yoga has evolved from a highly religious activity to a strengthening method that can be as spiritual or non-spiritual as you prefer. Yoga is an exceptionally flexible program. If there's a pose you don't feel comfortable doing, simply skip it and move to the next one. It is your program and you can adjust it to meet your level of skill and strength. Some days you may not feel comfortable enough to do some poses, while other days it may be simple. Yoga does not demand that you complete every pose perfectly or match your instructor's stance exactly. If you make the choice to find a class in your area, be aware that many studios offer yoga classes for students who need a gentler pace. Try to view a class before deciding to sign up. The video and DVD market for yoga has exploded within the past few years and you can find almost anything and everything. The best option to begin a home program is to purchase a beginner's workout on video or DVD and begin using it three times per week, or as as you feel capable. Gradually increase your time and skill level as your body grows stronger.

Living with health issues does not mean that you have to allow your body to grow weak. Look into one of these safe and gentle options today, and you may be on your way to a stronger, healthier body tomorrow.

Source: physicalfitnessarticles.net

Weekly Training Article | Improving Your Run Time | 7/2/12-7/8/12

By Dave Elger 

For years, I believed the only way to improve as a distance runner was to run faster, maybe longer, or some combination of both. I’ve sat back and watched the world’s elite runners spend an entire year of unimaginable high volume and high intensity training, just to shave fractions of a second off of their mile or 1500 meter time.

Fortunately, it doesn’t take that much effort for us mortals to improve. In fact, it may be possible for you to become significantly faster without having to do any more distance than you're already doing! Sound too good to be true? Here’s how!

1. Improve your running efficiency: If you are like most runners, you probably over stride and land hard on your heels. Try shortening your stride so your foot strikes with more of a glancing blow beneath your hips. Decreasing foot contact time with the ground makes you feel lighter on your feet and a smoother runner.

2. Increase your stride rate. Quicker leg turnover is necessary to compensate for your new, shorter stride length. Good runners take about 180 steps per minute, or 90 in 30 seconds. Count your number of strides for 30 seconds and try to hit 90 consistently.

3. Add some intensity to just one workout per week. Five or 6 intervals for 2 or 3 minutes at your 5K pace ought to do it. Ideally, this workout is done on a 400 meter track so you can time your intervals and monitor your progress; however, you can also just use a watch and a flat stretch of road. Four to 6 of these workouts should be enough to make a difference in your 5K time.

4. Finish one of your usual easy runs with 4 or 5 striders. Striders are a 50-75 meter run at your 5K pace that keep your leg muscles accustomed to faster turnover. Save this for 2 or 3 days after your short interval workout.

5. Add a spin class, bike some hills, or climb some stairs once or twice a week, especially if your muscles are tired from running. These non-running workouts will boost your level of fitness and may add enough extra leg strength to make a difference in your running times.

6. Get in the habit of stretching key muscle groups, especially as you get older. The evidence is scarce that stretching improves running, however, as a runner you should stretch the hamstrings, calfs, gluts and hip flexors almost daily to ensure good range of motion.

7. Lose weight if you need it! Extra body fat is like carrying lead in your pockets. It slows you down. Dropping just 2 or 3 pounds of body fat (not water weight) by improving your eating habits will make a huge difference in your ability to run. Eliminate just one 12 oz. soda or dessert per day and expect to lose a pound or two in less than a month!

8. Always take an easy day after your interval workout or any long runs you might be doing. Remember, one hard session per week is all you need. Take the day off before running your next 5K so you are good and rested.

9. Try one or two 1-mile time trials in the weeks leading up to your 5K. This will help you understand pace, decrease anxiety and even improve fitness. You can substitute this test for your usual short interval workout.

10. Fatigue can often be blamed on dehydration. It takes more than 1 day to ensure that you are fully hydrated, so keep that water bottle handy and sip throughout the day, especially before and after workouts.

Source: physicalfitnessarticles.net
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