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

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

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

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

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

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