National Athlete of the Month | Year in Review | December 2010

January 2010 | Eric Shanteau | Austin, Texas

February 2010 | Tatyana McFadden | Clarksville, MD

March 2010 | John Tartaglio | Milford, Connecticut

April 2010 | Robert Friend | Santa Barbara, California

May 2010 | Todd Crandell | Sylvania, Ohio

June 2010 | Scott Horns | Perrysburg, Ohio

July 2010 | Sebastian Cila | Riverhead, New York

August 2010 | Paul Romero | Big Bear Lake, California

September 2010 | Leonidas Katsetos | Fairfield, CT

October 2010 | Elaine Kornbau Howley | Waltham, MA

November 2010 | Amy Palmiero-Winters | Hicksville, NY

Exercise of the Month | Agility Ladder | December 2010

Agility ladder workouts are very versatile exercises. They can be used independently to increase your agility and footwork, or they can be used as a dynamic warm-up to your regular exercise routine. Before you get started, there are a few guidelines you should follow: Maneuver through the ladder on the balls of your feet in an athletic stance, keeping your head level, and pump your arms from your hips to your shoulders. If you don’t have access to an agility ladder, you can used painted lines on the floor, or use tape to mark out boxes.

The easiest of the agility drills is for forward movement and foot coordination. Move in a forward motion down the ladder, making sure each foot lands in the box ahead, keeping your body concentrated on a specific rhythm. To increase the difficulty of this exercise you can tap each foot, in each box, as your run forward, causing a chop-step. -- This shortens your stride and works on your balance, as well.

For lateral movement and coordination you can perform a side-shuffle down the length of the ladder, making sure your feet touch the center of each box as you move laterally to the right or left. It's important to keep yourself in an athletic position and body square to the ladder during these exercises. To increase the difficulty, you can perform a lateral hop from box-to-box. You may choose to keep both legs together, or hop only on one leg, depending on your skill set.

As with all exercises, the results you get will emulate the effort you put into performing them. The agility ladder is an extremely dynamic tool that has an endless possibility of patterns you can perform. A sense of imagination can lead to some extremely challenging, yet rewarding, workouts.

Weekly Training Article | Weight Training for Senior Citizens | 12/27/10-1/2/11

By Scott White

Weight training, also known as strength training, is not just for the aspiring body builder, as everyone can benefit from it. After all, it is with weight training that we build muscles, and muscles keep our metabolism strong. ... A healthy metabolism means more energy. So, it shouldn't surprise you to learn that weight training is actually an appropriate and beneficial form of exercising for older adults.

As we age, our bodies experience physical and physiological changes. Weight training for senior citizens can improve those changes so that older adults can remain active and mentally sharp well into their aging years.

With age, muscles lose mass and strength, joints become stiffer and can even develop arthritis, making it difficult and even painful to move. One's sense of balance can be thrown off, causing falls that may lead to broken hips and the need for long stays at the hospital. Strength training returns muscle mass, as well as strength that has been lost.

Muscle strength not only aids with movement but also helps with balance, so strong muscles will prevent many of the falls and injuries that cause the elderly to become hospitalized and immobile for long periods, if not permanently. Weight training will keep joints limber which reduces the stiffness and pain that causes many people to become inactive.

Immune systems become weaker making the elderly more susceptible to serious illnesses. Concentration and memory also become harder as we get older. Elderly people who do not exercise are at a much higher risk for becoming immobile and requiring long term care -- such as in a nursing facility -- than elderly people who do exercise.

Weight training strengthens the immune system, helping senior citizens avoid illness, and the expensive doctor visits and prescription medications needed to treat various illnesses. It is well known that after the age of 50 many of the diseases that can cut a life short develop within inactive bodies. By strengthening the immune system through weight training, one can build their resistance to different illnesses, as well as develop the internal strength needed to battle more serious diseases.

As we age, our skin loses much of its suppleness which results in skin that hangs, usually downward, on the body. Weight training for the elderly renews much of the suppleness to the skin that aging can take away. Skin will become tighter and hang less, which can also help the elderly feel more comfortable.

Studies have shown that the elderly are at a higher risk for the development of depression and other mental disorders than younger adults. So, from a physiological perspective, strength training helps manufacture greater amounts of hormones which are naturally made by the body. These hormones help the organs and systems of the body, including the brain, do the work they are intended to do. Hormones help the brain with processes such as cognitive thought and memory, and hormones hugely contribute to how we feel and respond to different things. Senior citizens who participate in weight training programs report fewer instances of feeling depressed than those who do not exercise.

Weight training has also been proven to slow the progression of the natural effects of aging, and even thwart the development of such conditions as dementia. Exercise programs brought to senior citizen residents in nursing homes have also been shown to help those who have lost mobility regain some movement, and even improve mental functioning. If you work with the elderly in a nursing home setting, consider bringing the benefits of weight training to them.

It is recommended that a weight training program for the elderly be guided by the expertise of a certified personal trainer.

Source: physicalfitnessarticles.net

Weekly Training Article | Doctors, Diets and Weight Loss | 12/20/10-12/26/10

By Glenn Freiboth

The day comes for your doctors visit, and he does a physical on you and finds out you have very high cholesterol and triglycerides ... not to mention being very overweight. The doctor will give you a quick diagnosis and start writing a prescription for Lipitor or some other cholesterol-lowering medication. Then he will tell you that you will need to be on these drugs for the rest of your life!

The fact is: drug industry marketing is using tactics to persuade doctors, often through payoffs, to prescribe drugs that patients do not need or should not use, or for which there may be different alternatives.

Do not get me wrong, doctors can provide some good services, but with regard to your health and wellness some could care less. Go ahead and see for yourself. See your doctor and have a physical performed. They will do a few small tests and then whip out a pen and paper, and tell you to fill the prescription they hand you.

Let's face it, weight loss and diet drugs are big these days and some shady doctors are recommending these. Or they will tell you to go on a diet, give you a few sheets of information with some healthy foods, tell you to do it and send you on your merry way. They might even suggest you undergo drastic Gastric Bypass Surgery!

The trouble is most people in this society will never be able to follow these instructions for more than a week or two. -- They are too vague and hard to follow, and there are too many fast food temptations in our modern society. Drugs are easy to take but may make you sick from one or more side effects, either right away, a few days or weeks later.

Let your doctor fix your broken hand or leg, but do not let him or her prescribe weight loss medications or diet plans. Believe me, I have tried this and it does not work. Only reducing the amount of calories you take in and giving your body the nutrition it needs will get your weight off and get you feeling good again.

Source: articlecircle.com

Weekly Training Article | Why Are Doctors a Poor Choice for Nutritional Advice? | 12/13/10-12/19/10

By Ron Garner, BEd, MSc

Medical doctors are educated and trained to look for disease, and to use pharmaceutical drugs as the treatment of choice. They receive almost no instruction in the nutritional aspects of disease prevention.

A 1999-2000 survey of 122 medical and osteopathic schools in the United States found that, in the 98 schools responding, only an average of between 6 and 30 hours of nutrition courses was required, including material integrated into other courses. The report noted that "exposure" to nutrition is required as part of the curriculum.

A 2000-01 survey of 116 medical schools reported that only 39 of the schools responding require a separate nutrition course. Dr. Andrew Weil, author of Spontaneous Healing, says that conventional doctors are "nutritionally illiterate."

After leaving medical school, doctors receive their ongoing education about the efficacy of new drugs from pharmaceutical company representatives, whose main objective is to convince doctors to sell their products.

Dr. Bruce Lipton notes that "medical doctors are caught between an intellectual rock and a corporate hard place," and calls them "pharmaceutical patsies."

Medical Thinking is Chemistry-Based

Conventional medicine, with its drug-treatment mindset, typically views the body only as a chemical entity. This thinking is 80 years out of date, and based on the Newtonian physics view that the universe is composed of matter. This completely ignores the energy factors of health proved by quantum physics since 1925.

All living things have living chemistry. Drugs contain no life, and are therefore incapable of creating life; in fact, they are often harmful. The pharmaceutical industry bombards the public via the media, urging people to "ask your doctor if this drug is right for you." Yet the same advertisements list multiple possible harmful side effects that may be experienced.

Meanwhile, there are increasing reports of illness and deaths caused by certain prescription drugs. A recent example is the drug Vioxx ... usually prescribed as a pain reliever, it is reported to have caused 40,000 deaths in the United States and between 4,000 to 7,000 in Canada.

The medical system is inseparably linked to the pharmaceutical industry and the use of drugs. The contradiction is that, even though drugs will make a healthy person sick, we expect a sick person to become healthy by taking drugs. It doesn't make sense.

It is interesting to note that while society as a whole perceives illicit drugs to be dangerous, we have been conditioned to accept the constant and extended use of pharmaceutical drugs as acceptable and supportive to the health of our bodies.

The truth is, all drugs are toxic.

Source: articlecircle.com

Weekly Training Article | Shaping Your Lower Body Using Stair Climbers | 12/6/10-12/12/10

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 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 can tolerate.

One of the reasons that stair climbers are so popular is because 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 during the actual exercise. But, the experts say this is not so, and 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: 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 sense of balance, as well.

There are a number of different kinds of stair climbers 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 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 you burn during a workout session. They can also track your heart rate and 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 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.

Source: physicalfitnessarticles.net

National Athlete of the Month | Amy Palmiero-Winters | November 2010

Envision a grueling 130-mile, 24-hour-long race under extreme conditions. Amy Palmiero-Winters, 34, thrives in this type of battle. Some may view her love for ultramarathons as completely baffling, but few could argue that her story is one of pure courage and inspiration.

Palmiero-Winters has been a runner since age eight, when she crossed her first finish line. In high school, she ran track and cross-country. However, in 1994, her left foot was crushed in a motorcycle accident, challenging her ability to ever walk -- let alone run -- again. Although doctors wanted to amputate her foot, she wanted to keep her entire leg, enduring 25 surgeries over the next three years. Although every effort was made, her ankle began to fuse, leaving her foot barely functional. Her final viable option was the amputation she had declined years earlier.

Following her amputation, Palmiero-Winters was fitted with a walking prosthesis and resumed competing in half-marathons, marathons and triathlons. She did well despite not having a prosthetic leg specifically for running. After hearing about Erik Schaffer, owner of A Step Ahead Prosthetics in Hicksville, NY, she decided to quit her job as a welder and move to Long Island, NY to become a member of Team A Step Ahead, a group of elite amputee athletes. Palmiero-Winters began working full-time for A Step Ahead as the company's sports program director.

This past January 1, she won the "Run to the Future," a 24-hour race in Glendale, AZ, by running 130.4 miles. This performance earned her the distinction of being the first amputee to qualify for the U.S. National Track and Field Team. In April, Palmiero-Winters received the Amateur Athletic Union's (AAU) Sullivan Award for her efforts, recognizing her as the nation's top amateur athlete. And in July, she received an ESPY Award for the top female athlete with a disability. Last month, Palmiero-Winters received the Women’s Sports Foundation’s 2010 Wilma Rudolph Courage Award, Challenged Athletes Foundation’s Sempra Energy Trailblazer Award, and the Huffington Post's Ultimate Game Changers in Sport Award.

Palmiero-Winters has a truly incredible resume, competing in some of the world’s most grueling ultramarathon races. These races include the International Association of Ultrarunners (IAU) 24-Hour World Championships in Brive, France this past May, and the Western States Endurance Run, a 100-mile race through the Sierra Nevada, in June. As a member of the U.S. National Team, she helped the women finish fourth in Brive. At Western States, Palmiero-Winters became the first amputee to ever finish and was awarded a bronze belt buckle given to finishers who complete the race in less than 30 hours. Named as one of the Washington Post’s top 10 runners of the decade, she will compete in the Ultraman World Championships in Kona, Hawaii, which consists of a 6.2-mile swim, 261.4-mile bike and 52.4-mile run, from Nov. 26-28.

Palmiero-Winters is not just an exceptional athlete. ... She is a mother of two (Carson 7, Madilynn 5), mentor, coach and a compassionate individual who uses her talent to give back to others. She provides motivational speeches and runs marathons pushing wheelchair-bound children, attempting to inspire them to push beyond their obstacles. Her tragic story turned triumphant gives hope to people -- both able-bodied and amputees -- and proves that nothing is impossible.

"We all have two choices when faced with adversity: give up or be better in spite of," Palmiero-Winters told StrengthUSA.com. "We can learn from the obstacles we face because we can't change the past. ... But we can change the future."

Exercise of the Month | Standing Cable Chest Fly | November 2010

The standing chest fly is an excellent exercise to engage the chest and shoulder muscle groups. This exercise is best performed in the gym with a free-motion machine with the cables set at shoulder height; however, exercise bands can be used at home for a similar effect.

To begin this exercise, face away from the machine with a handle in each hand and your arms spread out to the side. It's important not to lock your elbows and keep them in a slightly bent position. Slowly bring your hands together in front of you with the palms facing in. This motion is similar to giving a person a hug. When your hands come close together, stop and slowly bring them back to the starting position. Select a weight that you're comfortable with; you should be able to complete 8-13 repetitions per set.

As with all exercises, it's up to you to utilize a proper warm-up and stretching program to prepare your body for activity.

Muscles Involved: Pectoralis major, Pectoralis minor, Deltoid, Bicep femoris

Weekly Training Article | Walking Your Way to Weight Loss | 11/29/10-12/5/10

By Wendy Wood

Taking the Necessary Steps to Lose Weight
One of the easiest and most beneficial ways to begin exercising is by starting a walking program. Walking is a terrific way to increase the affects of your diet and can be the first step in becoming more fit, overall. Walking requires very little financial investment and can be incorporated into almost any lifestyle. Fitness experts say that even a moderate level of exercise (30 minutes, 3 to 5 times a week) gleaned from walking can help you to lose weight and even add over a year to your life.

Baby Steps to Start
Walking is a cardiovascular exercise that will help strengthen your heart and will also boost your metabolism. The higher your metabolic rate, the more calories your body will burn. Adding even a minimal walking routine to your diet program will result in quicker weight loss than what you will get from dieting alone. As with any new exercise program, it's best to start your walking program at a moderate rate, until your body acclimates to the added exertion. Most beginners can handle walking for 20 to 30 minutes, 3 or 4 days a week. As you begin to build strength and stamina, you can increase your sessions, gradually, until you are walking up to 60 minutes a day, 5 days a week. As you progress, you will also find it easier to walk faster, which will increase the cardiovascular benefits of walking.

Tips for Successful Walking Programs
Before beginning a walking program, it's best to get the OK from your doctor. While walking can be a fairly low level form of exercise, it's important that you don't overdo it and strain your body. The following tips can help you get started walking safely and successfully:

Wear Supportive Shoes. Wearing shoes specifically designed for walking or running will help you to avoid foot, leg and back pain. Walking shoes will cushion your steps and act as shock absorbers for your body.

Bring Water. As with any exercise, keeping hydrated is very important. As you expend energy, your body will begin to sweat. Water can replace the hydration you lose while exercising.

Keep a Consistent Pace. Walking for exercise is not the same as the walking you do to get from point A to point B. To get the cardiovascular benefits of walking, you need to maintain a consistent pace and keep walking for the entire time.

Use Your Arms. Swinging your arms while walking will add to your momentum and increase the cardiovascular workout you receive. Walking can help tone your arms, as well as your legs.

Add Weights. As you become more comfortable with walking, you might consider adding wrist or ankle weights. The increased resistance will help you to build muscle and increase the cardio workout quotient of your walking.

Use a Pedometer. Investing in a pedometer can help you gauge your progress and also make it easy for you to measure how many calories you're burning. From a psychological standpoint, it's encouraging to have a concrete number to work toward, in miles.

Walk as a Family. Walking is one of the few forms of exercise that can be enjoyed simultaneously by your whole family. Walking as a group can also help to keep it fun and will encourage healthy habits in children.

Source: physicalfitnessarticles.net

Weekly Training Article | Get Fit With Cycling Workouts | 11/22/10-11/28/10

By Mike Anderson

Getting yourself fit with cycling workouts is one of the quickest ways to lose weight and feel better about yourself -- and it’s fun too. Whether you’re looking to improve your fitness or just looking to get a little bit of exercise back into your life, a cycling workout can be the ticket for you ... particularly if you’ve got a distance to travel to work or school in the mornings. In this article we’ll look at some easy ways you can build up your fitness or lose weight with a cycling exercise program.

Before trying any cycling or weight loss program, it is important to first consult with your general practitioner or physician to establishing your current fitness level and whether or not you're at risk of medical problems arising from beginning a path of exercise. Remember that while you might feel fine, underneath it's always possible that there could be a number of problems that have been undetected and could be subsequently triggered by picking up the pace of your exercise program.

First, your fitness cycling program should begin with a few light stretches and maybe even a jog to make sure your muscles are warmed up for physical activity. After that, climb onto your bike and get cycling. It’s important to remember that cycling might not be something you are terribly used to, as most people avoid pedal bikes when they leave their childhood years or get a car. As a result, it might be a good idea to take it slow in the beginning. While you might never forget how to ride a bike, you will certainly need a little bit of a refresher before going onto the open road (for your own safety and that of other road users).

On your first day, cycle a block or ride to work at a medium pace. Don’t try to race there -- you will tire yourself out, and you’ll be in no state to hit the office. Likewise, it's important to ease yourself into an exercise program, particularly if you haven’t been overly active for a few years. With the coming days, boost the intensity and distance on your cycling regime to start building your fitness level, and to burn calories and fat. Ultimately, keep building the intensity -- as your body can handle it -- and you'll be left with the perfect introduction to a fitness cycling program.

Cycling for fitness can be both fun and practical, and it can also help deplete excess weight in no time at all. After visiting your general practitioner for a health check, begin a more active, healthier lifestyle with an outlook to lose weight and feel great.

Source: articlecircle.com

Weekly Training Article | Women and Heart Disease | 11/15/10-11/21/10

Many women think that they will not have heart disease, but it's the main killer of women today. They don't think that it will happen to them but with some of the activities that women do in today's world, they may actually be setting themselves up for heart disease. Plus, they also have to take into consideration their family history which plays a large role in whether or not they are going to have heart disease. Women have to start thinking about heart disease in the early stages of their life. -- It can start to show up in their early 20s.

When it comes to eating and exercise, just how fit is the average woman today? With all the fast food chains out there, we are all not as healthy as we could be.

In addition, with the hustle and bustle a typical person goes though during the day, there's a good reason why we are not as fit as we could be. Not many women take the time to have their heart checked, because most feel that it's the man who will end up with heart disease first. But this is not true. ... It can kill a woman before a man, in the form of a heart attack or stroke. Are you aware that a couple of the signs can start with back and neck pain, or slurred speech?

Heart disease is not all about what we eat or do throughout the day. It also includes your family medical history and how your health is right now. Smoking, high blood pressure or diabetes could help heart disease show up in women.

It's essential for women to get checked out just like the men do. Even though there's no cure for heart disease, there's ways to help you live longer and slow it down.

Source: articlecircle.com

Weekly Training Article | Getting Started Using Pilates Fitness Training | 11/8/10-11/14/10

By Jim Johnson

If you haven't already joined the pilates fitness training wave, there's plenty of time to get on-board. Pilates has been adopted successfully by millions as a way to get in shape and stay fit, without extensive strength training and aerobic exercise. Of course, it's not a bad idea to incorporate different kinds of workouts in your daily exercise routine, but if the others don't appeal to you, then consider pilates instead.

Pilates is a system of 500 movements that have been developed and refined over the years to help build the core muscles of the body and improve flexibility at the same time. It usually produces a longer, leaner appearance rather than the bulky muscles created by bodybuilding. Pilates also focuses on the quality of the movements undertaken ... so repetitions aren't nearly as important in pilates as they are in weight training.

So what do you need to get started with pilates fitness training? Actually, the first thing you can do is go to your local library and get a DVD on pilates exercises. Usually, you can learn a lot from these kinds of products by getting to see pilates put to use. If it looks like something appealing, your next step would be verifying with your doctor that you can physically handle such an exercise program. If he/she agrees that it would be good for you, a logical next move is to actually sign up for a pilates class and learn how to perform the movements from a good, qualified instructor. The teacher can also help you work up an exercise routine that will be tailored to your particular needs. If you enjoy attending these classes and have the time to do so, you may want to continue on this path and add more exercises as the need arises.

But for many, once they have mastered the pilates exercise program, they can do it right at home any time they want. This often works very well for people who lead busy lives, enabling them to fit their daily fitness workout into their schedule whenever it works best.

You may also want to consider adding the use of some other equipment -- a pilates exercise ball, a mat, pilates circles and pilates resistance bands -- to the mix later on. But initially, just focus on getting the movements right and doing them properly.

The most strenuous pilates workout is the winsor pilates system, which will burn the most energy and help you lose the most weight ... so, eventually you may want to focus on that set of pilates exercises to get in the best shape possible.

Whatever you choose, the most important thing to do is: get started. Following the suggestions above should help you get on the road to good health using the power of pilates.

Source: physicalfitnessarticles.net

Weekly Training Article | 10 Tips to Improve Fitness and Health | 11/1/10-11/7/10

By Taylor Ryan

Here are 10 tips to improve your fitness & health. Even athletes who are incredibly fit may not be totally healthy. They often tread a fine line between health and illness or injury.

1) Listen to your body. As you're training, it's easy to become preoccupied with the repetitions you're doing, or the time you've been exercising. Leave your watch at home and slow down. But on the same note, don't be afraid to push yourself, as the gym should not be a leisurely walk in the park if you want to become sculpted. You must learn to understand your body.

2) To improve your fitness & health you need to eat a varied diet. Five fruits and vegetables per day should be your minimum target. Your health will improve if you eat at least five different kinds of fruit, and any additional vegetables will be a bonus.

3) Take a complete day off from exercise every once in a while. It doesn't have to be every week, but doing extra training when you're tired may have a detrimental effect on your health and fitness. You become fitter and healthier through rest as much as exercise. My off day is generally Sunday.

4) For muscle, also increase your protein intake: make sure every meal includes good protein sources: lean meats, poultry, seafood, dairy and beans are great examples.

5) Understand technique before trying anything new. This will insure that you will not cause injury, and you will maximize the results you want. If you have questions consult a gym professional or another reliable source.

6) You will improve your health and fitness by stretching more. Your muscles become shorter through exercise, and if you never stretch you will get injured. One method is to warm-up slowly, then spend several minutes stretching before the main workout. Stretch thoroughly after exercise, as well.

7) You need to stay hydrated. -- This means drinking water and sports drinks if you're sweating a lot. You lose minerals in your body while sweating. It's recommended to drink five glasses of water per day, but if you're working out you need to drink more. Don't get carried away, though, because it may be dangerous to drink too much, as well as too little.

8) Exercise with other people. You will meet new friends and your fitness will improve if you have other people to motivate you.

9) Do not become too competitive, as this may harm your health. Motivation from other people is good, but you should only compete against yourself. Try too hard to keep up with someone else and you could become injured. -- This goes back to understanding your body: If you know it can't handle something, don't do it.

10) Have fun! Your health and fitness will improve if you're having fun because you will stay dedicated to your exercise program.

Source: physicalfitnessarticles.net

National Athlete of the Month | Elaine Kornbau Howley | October 2010

This past August, Elaine Kornbau Howley broke a 41-year-old record for the fastest Double Crossing of the Boston Harbor. She was only the second female to ever complete the cold water course (ranging between 59 and 63 degrees) and the fifth swimmer to ever attempt it. Howley completed the 16-mile out-and-back swim along the annual Boston Light Swim course in 7 hours, 7 minutes, 48 seconds, breaking Jim Doty's 1969 record by 2 hours, 23 minutes.

In July 1984, Howley, now 32, was dealt a nasty blow: her younger sister Rachel died of Leukemia at age three. Howley was only eight at the time and had been the bone marrow donor in the transplant that signaled a last-ditch attempt to save Rachel's young life. Howley was devastated and felt inadequate for not being able to save her sister.

But Howley had always been a swimmer, and soon, it was the swimming that pulled her out of a fog and helped her get back on track. ... It still is, and Howley has become one of the most accomplished open water marathon swimmers in the world over the past several years.

"Swimming has been therapeutic for me," Howley told StrengthUSA.com. "I like being out in the ocean and part of something bigger than myself. It helps me put things in perspective and reflect on what's really important in this world."

Howley has been a competitive swimmer since the age of five and began long-distance open water marathoning in 2006. She tackled her first ever open water marathon on a dare and finished second among the women in 3 hours, 37 minutes, 35 seconds in the 2006 Boston Light Swim, an eight-mile race from Little Brewster Island to South Boston. The competition began in 1908 and is known as "The Granddaddy of American Open Water Swims."

"After that race, I was hooked on marathon open water swimming," Howley said. "Open water swims gave me a new focus. And as it turned out, I was really good at [them]."

From the 2006 Boston Light Swim, Howley began testing the waters in longer swims. She competed in the 2007 Around Key West Swim, a 12.5 mile trek around the South Florida island. Two weeks later, she took part in the 41K Lake George Swim, a professional race from one end of Lake George to the other.

"I struggled a lot emotionally, as well as physically, and I think I slayed a few demons out there," Howley said. "Swimming for 12 hours straight and feeling like you could just keep going forever does wonders for how you view yourself."

From there, Howley began dreaming bigger and set her sights on the English Channel. But first, she wanted to make sure she would be ready. On the advice of open water legend Dale Petranach, Howley signed up for a solo, one-way crossing of the Catalina Channel, a 21-mile swim between Catalina Island and the mainland of Southern California. On September 22, 2008, Howley became only the 158th person to ever complete the Catalina Channel. Her time of 10 hours, 57 minutes, 44 seconds, landed Howley under her goal time of 11 hours.

Howley decided to apply for entry into the 2009 Manhattan Island Marathon Swim, a 28.5 mile circumnavigation of the island of Manhattan -- one of the most widely respected and watched open water events in the United States. On June 6, 2009, she completed the swim comfortably in 8 hours, 39 minutes, 50 seconds.

Then, it was on to the English Channel to complete the Triple Crown of Open Water Swimming, consisting of the Catalina Channel, the English Channel and the Manhattan Island Marathon Swim. On August 3, 2009, Howley swam into the record books when she landed on the beach at Wissant, France, having completed the English Channel in 13 hours, 55 minutes. She was only the 32nd person to ever complete all three swims of the Triple Crown.

"It's a real achievement, for sure, but I still feel like there's so much more out there that I could be doing and that I would like to attempt," Howley said.

Look for Howley to attempt a 44-mile swim around Long Beach Island in New Jersey and a double crossing of the Straits of Gibraltar in 2011. For more information or to keep up with what's next, visit Howley's blog, "Tales of the Beer Baby" at: http://blog.talesofthebeerbaby.com/.

Exercise of the Month | Prone Superman | October 2010

The Prone Superman is a simple, yet effective exercise to strengthen your core and lower back muscles. The only materials you need are a flat floor and a yoga pad, if you prefer padding. As with all exercise and activity, you should stretch and have a proper warm-up prior to beginning.

To perform the Prone Superman lay down on the floor with your chest flat against it, and your arms stretched out in front of you. Contract your core and back muscles to raise your arms, shoulders and legs approximately 2-4 inches off the ground. At this point, hold the position for 30 seconds making sure you control your breathing, as well as keeping your legs and arms straight. After 30 seconds elapses, slowly relax and return your limbs to the ground.

This exercise can be advanced by raising alternating arms and legs. You can also rest your hips on a physioball or Bosu ball to increase the difficulty with an unstable surface.

Muscles involved: Glutes, Hamstrings, Deltoids, Rhomboids, Erector spinae

Weekly Training Article | How to Turn Your Dumbbell Training Into Results You Can See | 10/25/10-10/31/10

By Eddie Lomax

There's no denying it, dumbbell training is excellent for improving fitness, burning fat and building a strong, athletic body. The accessibility, versatility and effectiveness of dumbbells make them an effective weapon in everyone's exercise arsenal. But, did you know you can dramatically boost the physical results you can see by using one little trick? In a second, I'm going to show you how you can get more from your dumbbell training.

But first:

I want to make sure you understand the fastest way to visible results. If you are interested in changing the way your body looks (aren't we all), then listen up. The fastest way to change the way you look is to build muscle and lose fat. By simultaneously making some parts of your body larger (muscle growth) and other parts of your body smaller (fat loss), you'll quickly change the way you look. And might I add, you'll look a whole lot better!

I know this sounds like a no-brainer, but you'd be surprised at how many men and women miss this simple point.

Dumbbell training is an excellent way to build muscle and burn fat. But I'm about to show you how you can get even more from your dumbbell exercise routines. This one small change results in more physical changes in your body, and therefore more results you can see!

This little trick is called unilateral training.

Basically, unilateral training is when you perform an exercise (in this case a dumbbell exercise), with one arm or leg at a time. So, for example, you would perform a single-arm dumbbell military press with your left arm for the desired number of repetitions. Then, you would do the same number of repetitions with the right arm.

Here are two reasons why unilateral dumbbell training is so important for getting visible results:

1) There is a phenomena called "bilateral deficit" which allows you to lift heavier weights with one arm, than the combined effort of two arms. Let me explain. If you can do a one-arm military press with a 50 pound dumbbell, logic states you should be able to do a two-arm barbell military press with 100 pounds. But this is not the case! You'll be able to do slightly less than double, or say 90-95 pounds.

Due to the imbalanced nature of the one-arm dumbbell exercise, your body recruits more muscles for stabilization. More muscle recruited means the ability to lift more. And as we all know, using more muscle and lifting heavier weights means more muscle growth!

2) Unilateral dumbbell training forces you to spend more time on each set. For example, if it takes you 10 seconds to perform 10 repetitions of a two-arm barbell military press, it will take twice as long to complete the unilateral version (or 20 seconds).

The more time you spend exercising, the more energy you expend. The more energy you expend, the more calories you burn. So, just by doing unilateral versions of exercises burns more fat. It's a small change, but it really adds up!

So, as you can plainly see, unilateral dumbbell training can help you build more muscle and burn more fat. And, as we all know, this is the fastest way to getting physical changes you can see!

But since I have you here, I'm going to share a bonus benefit of unilateral dumbbell training!

As I stated earlier, unilateral dumbbell exercises recruit more muscles because of the unstable nature of the exercise. But, what are these stabilization muscles that are recruited? They are your core muscles. Yes, your abdominals!

When you perform unilateral dumbbell exercises, your core muscles must contract to keep your body stable. This means every exercise becomes a six-pack strengthening exercise, as well.

Source: physicalfitnessarticles.net

Weekly Training Article | How to Overcome Muscle Soreness | 10/18/10-10/24/10

By Nitin Chhoda

I get asked this question often: How can I minimize soreness after exercise?

First, let's understand a little bit about exercise intensity. The intensity at which you exercise will determine what you get out of it. If your goal is to lose body fat, then you need to exercise at a different intensity compared to someone who trains to build muscle/tone up. More importantly, should you feel pain in your muscles the day after you exercise? What about the type of pain that is felt two, or even three days following exercise?

Unlike bones and joints, muscles have a profuse blood supply, and can regenerate and respond faster to the overload of exercise. Therefore, the goal of exercise should be to strengthen muscles (which can cause soreness) and not to overload bones and joints (which can cause pain and injuries). Typically, weight training causes soreness (which means muscles recover from the strain of the exercise and become stronger), and aerobic exercise like walking, cycling and swimming does not cause soreness (since the muscles are not strained to the same extent).

THE DIFFERENCE BETWEEN SORENESS AND PAIN

Soreness usually occurs the day after exercise, due to injury to the muscle fibers. Stored chemicals are released when the muscle is damaged, generating further pain. That's why the soreness sometimes tends to get worse 1 to 3 days after a workout. ... This is a phenomenon called DOMS (Delayed Onset Muscle Soreness). It usually happens if you try new exercises or overstrain yourself lifting weights. It's completely normal.

Also, the pain of soreness is usually a dull, aching pain in the muscles that were challenged. Generally, soreness is a feeling of mild discomfort and not necessarily pain. It's important to note that soreness subsides with rest. Here is the most important part: Over a period of time, the same exercise causes less and less soreness as the muscles adapt to it. This means that it's important to change exercises every 3-4 weeks.

Pain, on the other hand, generally occurs after the exercise and tends to persist. As things get worse, some exercises begin to hurt. You might find that you start avoiding certain movements, altogether. Every fitness enthusiast should recognize pain and avoid training through pain. This is a common mistake which invariably leads to injuries. Unlike soreness, pain gets progressively worse if it's ignored. Do not be tough and try to work through it.

PAIN PREVENTION PLAN

Improper technique, equipment, and training are major causes of pain and injury. When you feel pain, use RICE (instead of paying the price).

RICE is an acronym for the following:

Rest.

Avoid any painful exercise for a short while. For example, avoid walking if you have an ankle sprain.

Ice.

Use an ice pack or crushed ice in a towel to help reduce swelling and pain. Do not use for more than 10-15 minutes. Post-workout icing is effective in reducing soreness.

Compression.

Tie a crepe bandage/handkerchief around the injured part, firm but not too tight, to minimize swelling.

Elevation.

Keeping the body part elevated also helps to minimize swelling.

WARNING SIGNS

Seek immediate diagnosis from a physician if the pain:

*Persists after 12 to 48 hours of ice and rest.

*Is sharp and limits movement.

*Is accompanied by numbness, weakness or swelling in the joint.

Pain indicates distress to the body -- listen and take action. RICE or a timely trip to the doctor may lead to a few short days of rest. This is a lot better than getting hurt due to ignorance.

Source: physicalfitnessarticles.net

Weekly Training Article | How to Keep in Shape Off the Ice | 10/11/10-10/17/10

By Me-Shell Mijangos

The rinks are full of hockey players loaded with natural talent who know little and careless about being in top physical condition. They don't realize that you cannot be a top hockey player unless you intelligently condition your body to the increasing demands you make on it.

About a month before the ice is ready, you should start a daily exercise program that will improve your strength and stamina. Whatever exercises you choose, do them daily and make them progressively harder.

You improve your strength by consistently working your muscles. You build your stamina by doing work that makes you breathless -- running, for example. Working with weights is valuable in producing the grip, wrist and arm strength used so often in hockey.

Your legs, ankles and feet should get some special attention. Any exercise that will stretch and put strain on your ankles will help get them ready for the stresses of skating. Walking on the outside, or the inside, of your feet is an example of this kind of exercise. Jogging and striding are excellent for building both leg strength and stamina. Start with short distances and slow speeds, gradually building up both.

If you devote just 20 minutes a day to a well-designed training scheme, you will be in good physical condition in a month's time.

The thing to remember about the endurance needed in hockey is that you must go at top speed for very short periods of time. Then, you rest for a longer period than you worked. During a game, forward lines are usually on the ice for about 60 to 90 seconds. They may rest for two minutes or so before returning.

Test your endurance during practice from time to time. Can you go up and down the ice at top skating speed for 20 seconds? ... 30?? ... 60??? Build gradually to this peak, using regular rest times between bursts. This is a well-known technique of track conditioning -- a form of interval training.

Before leaving the topic of exercises, it might be good to remind you that a medical examination is necessary before you take to the ice, if you have not had one within the year. This is a wise precaution to take before placing vigorous stresses on your body.

Eight to 10 hours of sleep are absolutely necessary throughout the hockey season. This cannot be stressed too heavily. If you do not get this much rest, fatigue will surely hit you.

Maybe you think you should hide injuries from your coach because you are afraid you will be considered 'not tough' or will not be dressed for the next game. Actually, you are not being tough, just stupid, to try and keep going when you are injured. And the team is hurt, too, because you cannot be effective when playing with a handicap like that.

Minor cuts and scrapes, especially on the elbows, hips or knee caps, should be cleansed and treated at once. You cannot do much about bruises, except let them heal by rest.

A twisted knee is a much more serious matter, however, which should be examined and treated by a doctor. Do not fool around with this type of injury; it can bother you for the rest of your life, if not treated early and properly.

To prevent such mishaps, get off the ice at the first opportunity when you get tired. You will not always have a play stoppage to help you do this, so arrange with your coach a system of "changing on the fly." If you tire while the play is moving, look or call to your bench, first. ... As soon as the puck is harmlessly shot into the other team's end, race for the boards and let your next line mate replace you.

When you are in really good shape as a result of carrying out these exercises, and have looked after yourself in the ways described, you will be of much more value to your team. The results will speak for themselves. Good luck!

Source: physicalfitnessarticles.net

Weekly Training Article | 5 Reasons Why Surfing Keeps You Young | 10/4/10-10/10/10

By Me-Shell Mijangos

It is a well known fact that staying active helps keep you looking and feeling young. Not many activities come close to the effect surfing has on the mind, body and spirit. According to experienced surfers, the special bond the surfer has with their surf board and the open ocean is almost impossible to explain.

Fresh Air

Fresh air does a body good! Surfers all over the world enjoy lots of cool, refreshing fresh air and sunshine. No matter if you're surfing a remote location or something closer to the city, the ocean air smells fresh and clean. Out on the surf, there's virtually no smog. When you're on the waves, it's just you, the water and the fresh air.

Stress Free

Out in the swells, you can let your stress and every day worries float away with the tide. Out there, it's just you, the breeze, your board and the water. There's no one yelling for help or that report you should have handed in already. When you're out there, you're surrounded by total peace and relaxation. ... The only sounds present are those of the wind lightly kissing your skin and water slapping against your surfboard.

According to the majority of surfers, this type of relaxation is hard to come by anywhere else in the world. Just a few hours of surfing each week can help release the tension that builds up at home or in the workplace.

Muscle Tone

Surfing and swimming go hand-in-hand and are great exercise. Swimming works muscle groups you don't always think to work at the gym. Sometimes, even seasoned athletes will complain of muscle fatigue after swimming simply because of the different muscles being used.

People who surf are generally slender and stay well muscle-toned into their 60s and even 70s. Surfing is a non-impact sport, meaning it's very easy on your knees and other joints. After all, you don't jog or jump on your surf board!

Cardiovascular Health

Surfing provides an amazing aerobic workout that not only helps burn fat but also keeps your heart, lungs and entire cardiovascular system in tip-top shape. A healthy cardiovascular system keeps your immune system healthy, as well as maintaining a high level of stamina to keep you feeling young.

Fun in the Sun

Surfers love the sunshine for a wide variety of reasons. Besides giving surfers great tans to keep that youthful glow, the sun provides vitamins that maintain healthy skin and nails. Healthy bones, skin, hair and nails assist in a more youthful appearance.

Other Advantages

Aside from the previously mentioned advantages of surfing, avid surfers understand they have to eat well and exercise. Many surfers enjoy going to the gym and practicing some type of Yoga. -- Yoga helps keep the surfer's muscles toned and flexible, and their mind alert. Many people who practice yoga credit it as a vehicle to peace and serenity in their mental well-being.

If you're looking to stay young and feel young, but don't currently know how to surf and would like to learn, there is a wide variety of surf camps available. Women's surf camps cater to the needs of women. Since they are only available to women, ladies of all shapes, sizes and ages can enjoy being themselves and learning to surf. You will also develop friendships and enjoy the fellowship of like-minded people from all over the world.

While some surf camps offer only women's training, there are co-ed camps as well. They are a great way to learn how to surf, or learn a new skill or hobby while relaxing in the sun. Imagine returning to normal life, not only totally relaxed with a great tan, but also with pictures of you hanging ten, surfing like a pro, and -- most importantly -- feeling and looking young.

Some say surfing keeps you young at heart. Seasoned surfers know surfing helps keep them physically fit, looking and feeling much younger than their birth date declares.

Source: physicalfitnessarticles.net

National Athlete of the Month | Leonidas Katsetos | September 2010

On Dec. 5, 2003, after experiencing numbness and tingling in his lower extremity, as well as coordination problems, Leonidas Katsetos was diagnosed with Multiple Sclerosis. He continued to live a normal carefree life, and the disease ended up in remission. But in Sept. 2007, he woke one morning to stroke-like symptoms. Katsetos had lost motor control on the left side of his body. He could not utilize his left arm and properly control his left lower extremity without the use of a noticeable limp. He was struggling to walk. In Dec. 2007, Katsetos regained full function of his extremities and decided to make a change in his life. Once he did, he never looked back. “I have MS,” Katsetos told StrengthUSA.com. “It doesn’t have me.”

Through a healthy lifestyle, Katsetos lost over 45lbs. of unhealthy weight and began to rebuild his body. He started running 5K and 10K races in hope of working toward a triathlon. In Sept. 2009, Katsetos competed in his first sprint triathlon, only after learning how to swim three weeks prior. He was hooked, and a mere two weeks later, Katsetos competed in another sprint triathlon. “I was bit by the bug,” he said. “I was addicted.”

So far this year, Katsetos has completed three more sprint triathlons and one Olympic distance. On Aug. 21, Katsetos finished the grueling Ironman 70.3 Timberman in New Hampshire, consisting of a 1.2-mile swim, 56-mile bike and 13.1-mile run. Katsetos, who plans to continue training and competing in triathlons, anticipates a future in completing a full Ironman‘s 2.4-mile swim, 112-mile bike and 26.2-mile run.

After growing up in the small town of Chincoteague Island, Virginia, Katsetos spent his whole childhood and high school days playing sports. Appropriately, he is currently in his 10th year as the Associate Head Athletic Trainer at Sacred Heart University in Fairfield, Connecticut. Katsetos is responsible for the prevention, recognition, rehabilitation and treatment of injuries for athletes involved in all 32 intercollegiate sports at the university.

“My diagnosis was a blessing in disguise, a gift that would allow me to help others,” Katsetos said. “I needed to make a difference with my own life in order to make more of an impact on others with this disease, because after all there is no changing the cards that I have been dealt.”

Exercise of the Month | Forward Lunge | September 2010

The forward lunge does not require any equipment. The lunge works your legs, hips and core muscle groups. To perform the lunge, you should begin by standing with your feet shoulder-width apart. Take a step forward, landing with your heel first. Your knee should bend to 90 degrees and stay directly over your toes. Continue bending your knee slowly until your back knee is almost touching the ground. Hold this position shortly, then return to the starting position by driving upward with the front leg.

The lunge can be performed without weights and on flat ground for beginners, but for those who want to push themselves, you may hold appropriate weighted dumbbells in your hands while you perform the exercise. You can also lunge up onto a step, or down from a step, to increase the difficulty. As with all exercises, make sure you warm-up prior to any routine, and seek professional assistance with any exercise you are not comfortable performing.

Muscles used: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Biceps Femoris, Semitendinosus, Semimembranosus and the Gluteal muscles.

Weekly Training Article | Pool Exercises to Help Back Pain | 9/27/10-10/3/10

By Heath Gallentine

Being the 2nd most common neurological disorder in the US, back pain affects almost every individual's life in some way or another. Whether you're an office worker or a house wife, back pain can interfere with your normal lifestyle. The worst part is the fact that it can sometimes be highly frustrating for both you and your doctor. As far as the causes are concerned, back pain may result from an internal injury in the bones or muscles, spinal problems, abnormalities in certain abdominal or pelvic organs, issues related to the kidney or ovary, different forms of infections and several other health-related problems. Recent surveys have revealed that about 80-85% of individuals suffer from back pain at some point in their lives, making it rank as the third most expensive treatment in America.

No matter what causes the pain, getting rid of this awful condition is extremely important to live a normal life. Now, there are a variety of treatment approaches to relieve pain in the back that commonly involve chiropractic, bed-rest, use of medications, ice or heat therapies, exercises and, lastly, surgery.

Experts believe that exercise serves as the most successful approach to speed recovery from back pain, and water exercises, in particular, are becoming increasingly popular in relieving and relaxing people suffering from the condition. By providing the safest conditions for healing back injuries, water can significantly reduce the stress in the back while supporting the weight of the body. Pool/water exercises have proved to be an excellent way of strengthening the back muscles without causing additional inflammation or pain. Here are a few back pain exercises that have proved to promote successful recovery in a considerably shorter period.

Warming up before performing any kind of pool exercise is essential, as it lets the heart rate and body temperature adjust to the level required for the exercise. The warm-up session normally takes approximately 5-10 minutes and usually involves performing the planned exercise movements in a slow manner. Remember, there are various forms of pool exercises and no matter which exercise you go for, missing the warm-up session can be a big mistake.

You can start your session with a simple pool exercise by standing in water at the mid-chest position. For around two seconds, stand on the tips of your toes and then return to your original position, followed by standing on the heels for approximately 2 seconds. Repeat the two movements 20 times.

There's another simple pool exercise that involves standing at a distance of around 12 inches from a side wall, having the toes and heels separated from the wall, and your back facing the wall. Try to adjust into a sitting position with the back leaning against the wall, hold for a few seconds, and then return to the starting position.

You may also consider performing an unusual yet effective form of exercise. Stand with your body immersed into the water up to chest level, lean forward in a slight manner and start running for approximately 5 minutes.

Some pool exercises also use the float belt, which helps in holding your body upright while keeping you from sinking. There's an effective exercise that requires you to pedal the legs, in the pool, in a bike-riding manner. You need to bicycle for approximately 5 minutes in each of the two directions ... i.e. backward and forward.

When performing back pain exercises, working the abdominal muscles is highly recommended. To fulfill this requirement, you may consider a simple exercise that requires you to bring your knees up to the chest, hold briefly, and then return to your original position. Performing this exercise 10 times can significantly help relieve pain in the lower back.

Once you've performed these exercises, don't forget to cool down by walking slow within the pool for at least 5 minutes. Remember, stretching your legs and hips is necessary for readjusting the back muscles to their usual resting positions and preventing additional soreness.

Source: physicalfitnessarticles.net

Weekly Training Article | Physical & Mental Benefits of Rock Climbing | 9/20/10-9/26/10

By Kris Koonar

Rock climbing is seen as the most challenging adventure sport these days. More and more people are getting attracted toward this sport. The reason for this is because it allows people to challenge themselves and get exercise with the benefits of enjoying fresh and clean mountain air.

The advantage of rock climbing is that it can be done both indoors and outdoors. For the nature lovers, outdoor climbing is the way to go. And for those who do not like getting dirty, indoor climbing is the solution. The advantage of it being an indoor and outdoor sport is what makes rock climbing a popular and year-round sport. Remember, climbing is not for the faint-of-heart. -- It's for those who do not mind taking risks and overcoming their fears.

Physical benefits of rock climbing

One of the main reasons people take up climbing is because of its physical benefits. Some people are very health conscious and fitness is a big deal to them. So if gymnasiums get boring, then rock climbing is the best option for you.

Most people think rock climbing is a sport for men; this is not true, at all. More and more women are taking up this sport to enjoy the outdoors and challenge herself in a (previously thought of) man's world.

Rock climbing involves a lot of stretching. This is because when you are on a rock or crag, you will have to stretch and reach out to a hold to pull yourself up. Stretching is a great way to improve physical conditioning and flexibility. When you are indulging in climbing you also get the benefit of improved balance and hand-leg coordination.

Rock climbing helps you stay in shape. It helps you:

*Develop muscle tone

*Improve flexibility

*Ensure balance

*Improve coordination

*Enhance physical focus

*Burn calories

Remember, before you start climbing, do some warm-up exercises. Warming up is of utmost importance, because without it you are prone to injury and harm.

Mental benefits of rock climbing

We all know that exercising makes you feel good. The reason for this is the happy hormones (endorphins), which are released when you exercise. Climbing is a another sport that makes you feel good about yourself. It is a challenging and difficult sport, and when you reach the top of a rock or crag, the feeling of accomplishment is unbeatable.

People are social beings; we do things in pairs or groups. The feeling of being a social person, combined with the fun and experience of climbing, helps relive stress.

Rock climbing makes people confident and builds their self-esteem. If you can climb the difficult and almost impossible rock you never thought you could, you can do almost anything else in the world. This makes you feel capable and self-assured.

Rock climbing also makes the climber more responsible and helps build trust. Responsibility comes with understanding the dangers and risks involved in climbing, and by respecting nature. The climber has to be responsible enough to take his own safety into his hands.

Also, trust comes with trusting and putting your life and safety into the hands of the instructor, initially ... and later by trusting the rope and climbing gear. Trust is a major part of climbing.

Rock climbing can be fun and exciting if you go about it the right way. Learn about the dangers of climbing and you should be fine. Remember to warm-up, as you would before any sport, as this will help protect you from harm and injury.

Source: physicalfitnessarticles.net

Weekly Training Article | Cross Over to a New Dimension | 9/13/10-9/19/10

By Melih Oztalay

Cross-training is a method in which you blend a series of different activities into your workouts. For instance, instead of running or biking every day, cross-training allows you to dive into a variety of exercise routines.

These different activities can vary from day to day, or even from minute to minute. Instead of devoting an entire workout to one particular exercise, such as stair climbing, cross-training allows you to blend in several exercises during the session.

Devote 15 minutes to the treadmill, perhaps another 15 on the exercise bike, indulge in light weight training for another 15 minutes, and then take on an aerobics class. That's cross-training. The possibilities and the combinations are endless.

Along with cross-training comes a slew of fitness benefits. The variation you throw into your workouts can trigger faster, more satisfying results. When you're partaking in the same old exercises day in and day out, you're body becomes accustomed to the regular routine. Thus, the gains will come to a standstill.

Cross training initiates the change-up that your workouts may need by shocking your body with different exercises. If you're used to swimming five days per week and suddenly you substitute a swim for a jog through the park, your body will recognize the difference.

Also, cross-training may be a better option for avoiding injuries. While a constant strain is put on certain joints if you're running every day, other joints will be used in exercises like weight training or rock climbing, for example.

There's one more useful function of cross-training: It'll kill the boredom.

Source: physicalfitnessarticles.net

Weekly Training Article | Introduction to Mountain Biking | 9/6/10-9/12/10

By Andrew Manifield

Mountain biking is a great way to explore the outdoors, stay in shape or just have fun. Racing down the side of a mountain is a lot of fun, although it can also be quite dangerous. But even though it's dangerous, if you ride with caution, it can be enjoyed by the entire family.

Styles of mountain biking are characterized into three different styles -- downhill, free riding and cross country. Even though the different styles are similar in some ways, they still require different skills. The style that you pick will determine the type of bike you get.

Locations for mountain biking: The sport can best be thought of as biking on an unpaved surface. Many areas throughout North America have specific locations designed for mountain biking. Before you decide to go down a trail, you should always check with your local park to get the routes, regulations and rules.

You can also find groups that have mountain bike rides and competitions. Look on the Internet, or even in a local paper, and see exactly what's available in your area. You may be able to find groups for more advanced riders, as well as beginners.

Endurance and stamina are a must for a great mountain biker. It will also take ambition and practice to succeed and conquer the courses. Like all other sports, it takes time and practice. Those just beginning will have to get past the bumps and bruises from falling off the bike.

Selecting your mountain bike: The bike you select is more of a personal choice and a big determining factor on the type of riding you will do. Bikes come in all styles, shapes and prices, which will make selecting one for yourself very difficult.

You should use the Internet to help you shop for a bike and perform price comparisons before you make a purchase. Before you buy a bike, always ask to try it out, first. A great mountain biker will become one with his or her bike. When buying, make sure you check for comfort, how it fits and even how it's geared.

Staying safe when riding: Mountain bike riding on unpaved roads can be very dangerous. Anytime you're riding you should wear a helmet, along with knee and elbow pads. If you're following a group, or riding in the woods, you should strongly consider a pair of goggles. Safety should be your top priority and never taken lightly.

Source: physicalfitnessarticles.net