StrengthUSA.com | The Blog: February 2010

National Athlete of the Month | Tatyana McFadden | February 2010

Tatyana McFadden was born with spina bifida in St. Petersburg, Russia and spent the first six years of her life in an orphanage. She was not expected to live. After being adopted by an American family and receiving her first wheelchair and medical attention, she began to thrive. McFadden’s family introduced her to swimming, and from there she became hooked on sports. Currently a well known sprinter -- and never before having participated in marathons -- McFadden entered the Chicago Marathon in 2009 and took first place in the wheelchair division.

At age 15, McFadden was the youngest member of the USA’s Paralympic Track and Field Team in the Athens 2004 Paralympics, and she shocked the world by winning silver and bronze medals in the 100m and 200m. During the 2006 IPC Athletics World Championships in the Netherlands, McFadden set a world record by winning gold in the 100m, and she took home silver medals in the 200m and 400m.

McFadden continued her motivation to excel in swimming, wheelchair basketball, scuba diving, downhill skiing, ice hockey and track and field. After graduating from high school on the honor roll, she represented the United States, in track, at the 2008 Paralympics in Beijing, winning three silvers and a bronze.

Concerned that young people with disabilities did not have full access to high school sports, McFadden was the plaintiff in a federal lawsuit which now mandates public high schools to provide access to sports for disabled students. Her action resulted in landmark legislation in Maryland -- the first law in the United States allowing and encouraging students with disabilities to participate in high school sports; now a model for other states.

As a 20-year old sophomore, McFadden attends the University of Illinois where she studies nutrition and plays on its top ranked wheelchair basketball and track teams.

McFadden also holds USA records in the 100m, 200m, 400m, 800m and 1500m, and is ranked second in the world as a sprinter.

Exercise of the Month | Dumbbell Chest Press | February 2010

The Dumbbell Chest Press is a premier exercise to work the chest, shoulder and arm regions. Begin by laying supine on an exercise bench. The back should be flat against the bench with the feet just wider than should-width apart. Position the dumbbells on the sides of the chest, with bent arms under each weight. Your grip should place the knuckles perpendicular with the torso. In a pressing motion, raise both weights upward until the arms are extended. Once extended, slowly lower the weights down to the sides of the upper chest -- you should feel a slight stretch in the chest and shoulders. Repeat this motion to perform another repetition.

Major Muscles Involved: Pectoralis Major, Anterior Deltoid, Triceps Brachii

Weekly Training Article | With the Theraband, Exercise is Made Simple Again | 2/22/10-2/28/10

Theraband Exercise has swept the world because of its simplistic, convenient nature and truly profound results. The premise of Theraband Exercise is that it has a strip of elastic, and exercises very specific sets of muscles. Its strongest versatility point is that it can be used on almost any muscle or joint to strengthen, tone and increase mobility.

Theraband Exercise is utilized by physical therapists, athletes and those with limited mobility. Because it’s purely resistance training, the difficulty varies with the user. Should you feel like working a muscle strenuously, faster and harder movements will give a more productive workout. If you are unable to work at such a fast and difficult pace, slow and steady movements still strengthen joints and improve flexibility.

In one popular soccer exercise, a player holds the band that is tied around a teammate's waist. The constrained teammate attempts to head-butt balls tossed to him while under the constraint. This increases his flexibility and muscles, coupled with a bit of resistance training.

A great deal of physical therapists will hold onto the loose ends of the band or tie it around a post while the patient puts his or her leg in a loop, and moves it back and forth as fast as possible. This is especially effective for people recovering from surgery or serious injury.

For busy moms, it’s so simple to carry around the Theraband in your car or purse. Theraband Exercise can be conducted in the car (perhaps, while sitting in a school parking lot waiting for the kids). It is so simple to tie the band into a loop and perform quick arm or leg thrusts. Done on a daily basis for as little as fifteen minutes, you can see serious improvements in strength, flexibility and range of motion.

Perhaps one of the most fantastic benefits of Theraband Exercise is its simplicity. Because it does not require very strenuous activity, the handicapped or obese can participate and gain the phenomenal benefits of resistance training. Those suffering from movement-impairing diseases, such as Multiple Sclerosis, can increase circulation and movement through Theraband Exercise. For people suffering with nerve conditions and other disorders, any type of movement -- let alone exercise -- can be painful. Theraband resistance training empowers the user to be in total control of the level of difficulty. There is no need to stand or be uncomfortable when using a Theraband, therefore, you can be in movement without the risk of falling or becoming exhausted.

When you first see a Theraband (as it is merely a strip of latex), the longevity and variety of strength training comes into question. However, many Theraband manufacturers created color-coded bands that signify thickness. A thicker band means more resistance. ... More resistance means harder work, but bigger muscles. Some users have even doubled up the bands to increase resistance. Shortening the length of the band also provides more efficient strength training. Also, there are over three hundred exercises that can be conducted with a Theraband, working every muscle in the body.

Because Therabands are made of strong latex, the chance of breakage is almost nonexistent, even over time. There is no complicated equipment to clean. Should the band get dirty, cleaning is as simple as some running water and a paper towel.

Keep in mind, Therabands should not be used as a total fitness program, as cardiovascular exercise is necessary, as is good nutrition. It is recommended that an evening stroll or brisk bicycle ride accompany a good diet, alongside your Theraband Exercise.

Source: articlecircle.com

Weekly Training Article | Yoga Improves Strength | 2/15/10-2/21/10

By Kadence Buchanan

A number of people wonder if yoga can improve their muscle fitness and strength levels. While they recognize that yoga can help reduce stress and increase flexibility and overall health, when it comes to increasing muscle fitness people think it might be the most appropriate exercise to do the job. According to experts, yoga can definitely make you stronger.

If you would like to put your daily fitness routine into overdrive and get better results than you ever have in the past, you really should consider adding yoga exercises to your home fitness workouts. Unlike traditional weight-building exercises, in yoga your body provides the resistance. While you are not likely going to produce the bulked-up muscles of some weight lifters, you will certainly increase your muscle strength. In addition, some balance postures require enormous muscle control in order to prevent you from falling over. This helps to build and strengthen your muscles. Aerobic exercise is great for burning calories, and strength training works very well for strengthening your muscle groups, but yoga goes beyond either of those forms of exercise and can benefit you both physically and mentally.

In addition to all its other benefits, yoga can help you improve muscle fitness and make you feel and become stronger. Whether you choose to use it as your primary means of strength training or you want it to supplement your other exercises, yoga can help your muscles grow fit, balanced and strong. In fact, many yoga poses are done very slowly or require you to stay in a specific posture during several breaths. In fact -- those who have experienced it -- support that it is much more challenging to your muscles to hold a pose, or do it slowly, than it is to allow momentum to move you through an action.

Furthermore, while weight training, you isolate a specific muscle as you perform an exercise, and this leads to short, tightened muscles. The muscles you develop during yoga are more likely to be elongated, because as you are strengthening them, you are simultaneously lengthening them. Practicing yoga can help realign your muscles, so they are more balanced. You truly work your entire body when you practice yoga -- you do not focus on isolating a single muscle, but rather actively recruit the smaller muscle groups, as well. Finally, since you are not overworking any specific muscle group, you are less likely to get injured.

Yoga has a number of mental benefits, as the positions and breathing exercises help people focus inward, rather than on the outward distractions of their lives. According to related literature, yoga is a science that has been in place for thousands of years in the Indian culture. It consists of ancient theories, observations and principles about the mind and body connection. Its aim is to unite the mind, body and spirit, and if it’s given the right tools and right environment, the body can find harmony and heal itself.

Many support that this introspection helps them clear their mind and focus their attention on the more important things in life. Regular yoga exercise routines can greatly reduce a person's stress level. Since many yoga poses and breathing techniques encourage extreme relaxation of body and mind, those experiencing the mental benefits of yoga can help eliminate their daily stress and its damaging influences.

Source: articlecircle.com

Kadence Buchanan writes articles for forahealthywoman.com and iwomensworld.net.

Weekly Training Article | The Truth Behind Fat Free Foods | 2/8/10-2/14/10

By Jason Cox

The amounts of foods labeled fat-free have infiltrated the market at every turn. Fat-free cheese, fat-free chocolate, fat-free ice cream, fat-free dinner entrees and other foods labeled fat-free have become regularly stocked merchandise in stores. These foods are indeed better for you. However, consuming these foods does not always result in a fat-free body.

The reason why people believe that these foods are fat-free is because it says fat-free on these food labels and it even says 0 grams of fat on the nutrition label. However, this does not always mean that the item is fat-free. This is because the fat-free label may not necessarily represent all the kinds of fat that are in a food.

This does not mean that all foods that say they are fat-free are not completely fat-free. It just means that you have to watch each food label very closely to see exactly what fat has been removed from the food, so you know exactly what to expect when you eat it. You also need to be aware of the types of fat that are contained in food, as well.

The different types of fat that people take into their bodies include trans fat, poly and monounsaturated fats, and saturated fats. Saturated fats and trans fats are the ones that are mostly used to fry foods and/or to increase the shelf-life of foods. These are the ones that are most likely to cause high cholesterol and clog a person’s arteries.

Saturated fats are found in most meats, dairy foods and eggs. They can also be found in certain oils such as coconut, palm and kernel oil. These are the types of fats that are solid at room temperature.

Trans fats are fats that have been made into a solid or a partial solid. Therefore, even though trans fats are considered unsaturated, they have become a concern because they have a similar function as saturated fats, in many cases. -- As stated earlier, they have the potential to raise a person’s cholesterol level and clog the arteries.

Any foods that have partially-hydrogenated cooking oil or hydrogenated cooking oil are considered to contain trans fat. These should be eaten in very small doses. If not, they can become harmful to one’s health. Some foods that contain trans fat include crackers, cookies, snack chips and fried chicken. It’s also included in ingredients such as shortening, lard, butter or hard margarine.

Trans fat is one source of fat, which until recent years, had not been included on food labels that say fat-free. This is one reason why food labels that say fat-free might not necessarily be fat-free. Therefore, be careful when reading fat-free food labels. You want to make sure that it says 0 grams of trans fat and 0 grams of saturated fat, before you purchase the fat-free item.

One other aspect of fat-free that you will need to consider is that carbohydrates that are not used up by the body turn into fat, as well. Therefore, even though a food item says fat-free on the package, you still need to eat it in moderation.

One example of a fat-free food that many people eat is pretzels. You cannot eat a whole bag of pretzels and expect to lose weight. The reason why is because pretzels may contain a high carbohydrate count. The more carbs you take in the more chance you have of having these carbohydrates turn into fat. This is perhaps one of the most important points to remember when choosing fat-free foods and incorporating them into your diet.

Choosing to eat fat-free versions of most foods can be very beneficial to you. The point is, however, to make sure that you remember to eat a balanced diet. Not only that, but you need to have an exercise plan.

For the best results, you will want to incorporate a balanced diet that gives you the nutrients you need from day to day. -- This means that you should have a specific amount of grains, meats, dairy, fruits, vegetables and fats in your diet (the amounts of each vary depending upon which diet you follow). This, along with a regular exercise regiment that helps you burn fat, will benefit you the most.

If you follow through daily with a regular diet and exercise plan, you are likely to lose weight and keep it off. In this case, fat-free foods will benefit you and help you stick to your healthy lifestyle.

Source: physicalfitnessarticles.net

Weekly Training Article | Seven Reasons to Add Cardio to Your Workout | 2/1/10-2/7/10

By Mike Singh

If you're a weight-training enthusiast, no doubt you know the benefits to be gained from building strong muscles. But, is cardio training part of your workout, too? If it's not, you should consider adding it to your routine. Weight training paired with cardiovascular workouts provides a nearly perfect combination for keeping you fit and healthy. Let's look at seven reasons to add cardio training to your workout.

Cardio Training Is Good For Your Heart -- The increased heart rate you will achieve during your cardio workout will improve the condition of your heart and lungs, by training your heart to pump more blood in fewer beats and your lungs to move more oxygen with less effort. The improvement you will gain in your cardiovascular health will reduce your risk of heart disease and improve your blood cholesterol and triglyceride levels. Aim for 30-60 minutes at least 3 days a week in order to achieve the best results for improving your heart.

Cardio Training Will Help Improve Muscle Mass -- Yes, it's true. You need strength training to gain muscle, but the 30 minutes you spend on those elliptical trainers will help improve your muscle mass, too, especially if you combine the two as part of an interval training program. By going back and forth between cardio training and weight training, you are working your muscles and then letting them relax several times during a workout, which will improve your ability to develop that great toned look. In addition, regular aerobic exercise causes the capillaries in your muscles to grow, which helps them to remove waste, such as lactic acid, from your body more easily. This will help improve the health of your muscles and reduce muscle soreness after your workout.

Cardio Training Burns Fat -- Adding four 30-minute cardio sessions a week to your current training schedule will help you rev up your fat burning capability. The fat loss you will see will help your toned muscles be even more noticeable.

Cardio Training Revs Up Your Metabolism -- In addition to the fat you will burn during your workout, regular cardiovascular training will boost your metabolism for hours after your workout, too, helping you to maximize fat loss all day long.

Your Immune System Can Improve -- People who spend 30 minutes in cardiovascular exercise at least three times a week are less likely to catch colds and other viral illnesses. It is believed that aerobic exercise improves your immune system, making it better able to fight off infection.

Your Mental State Will Improve -- Cardio training causes your brain to release endorphins, the body's natural high. Endorphins act as natural painkillers and stress reducers.

You Are Likely To Live Longer -- The New England Journal of Medicine has found a direct link between regular exercise and longevity.

What Cardio Training Is Best?

So, now that I've convinced you that you need cardio training, just what kind of cardio training is best? Well, most experts agree that running provides the best aerobic exercise 'bang-for-the-buck,' in terms of fat burning. Plus, running strengthens your legs better than most other aerobic exercise. Another benefit is that -- other than a good pair of shoes -- no special equipment is required for running, and you can do it virtually anywhere. Experts recommend that you begin with 20-minute sessions and work your way up to 30-40 minute runs. However, running does have its disadvantages. It's particularly hard on the knees, making it a difficult sport to continue, as you get older. There are several other cardiovascular exercises that provide great benefit for those of us who don't handle running very well.

Elliptical trainers seem to be one of the best options for those whose knees can't handle running. Elliptical machines provide the same great cardio benefit, but without all the stress on the knees. There are many great trainers to choose from, and you can find elliptical trainer reviews on many fitness websites.

Whatever type of cardiovascular training you choose, you are sure to see an increased benefit in your health and fitness by adding aerobic exercise to your regimen. With just a little extra effort added to your workout, you should see noticeable results in no time!