National Athlete of the Month | Todd Crandell | May 2010

Todd Crandell’s 13-year struggle with drugs and alcohol nearly destroyed his life, devastating relationships with family and friends, and shattering the promise of a professional hockey career. He quit using drugs and alcohol on April 15, 1993, and has been sober ever since.

In the process of rebuilding his life, Crandell realized traditional recovery programs weren’t enough. He needed something more. He chose the most grueling sport imaginable, the Ironman Triathlon -- 2.4-mile swim, 112-mile bike, 26.2-mile run. Crandell ran his first triathlon in 1999 and has never stopped since.

He has completed eighteen full-length Ironman Triathlons across the world. In 2008, he was the only person in the world to complete the Ultraman Hawaii Triathlon and then, six days later, complete Ironman Western Australia. The Ultraman is a 3-day test of endurance consisting of 6.2 miles of swimming and 90 miles of biking (day 1), 171.2 miles of biking (day 2) and 52.4 miles of running (day 3). In 2009, Crandell completed Ultraman Canada and became one of 25 individuals in the world to have completed both Ultraman Triathlons.

In 2001, his experience with running these triathlon events and inspiring others on their road to sobriety led him to form the organization Racing for Recovery.

Racing for Recovery sponsors support meetings and race events across the United States in an effort to promote a lifestyle of fitness and sobriety. Crandell conveys one important message: "With Sobriety Anything is Possible."

Crandell and Racing for Recovery have been featured on CNN, FOX, ABC, CBS, NBC, ESPN’s SportsCenter, ESPN2’s Cold Pizza, The New York Times, Sports Illustrated.com, Runner’s World and Triathlete magazines, and the nationally-syndicated Mitch Albom Radio Show.

Crandell’s book, From Addict to Ironman, gives an unflinching account of his addiction and recovery, and has motivated thousands in their fight to overcome drug and alcohol addiction.

He is a resident of Ohio, along with his wife, Melissa, their two sons, Konor and Mason, and daughters Skylar and Madison. Crandell holds a Bachelor’s degree in Business from Lourdes College and a Masters of Counseling degree from Spring Arbor University. Crandell is also a PC (Professional Counselor) and LCDC III (Licensed Chemical Dependency Counselor III).

"The endorphin rush of exercising daily and competing in Ultramans and Ironmans is beneficial mentally, spiritually, emotionally and physically," Crandell told StrengthUSA.com. "It's a high you can never get with a drug or a drink."

Exercise of the Month | Pull Up | May 2010

The Pull Up is a very simple, yet demanding, exercise that you can do with very little equipment. The only equipment needed is a chin-up bar, which can easily be purchased at any sporting goods store. The Pull Up concentrates on the upper body, back and core. As with any exercise, it is imperative to have a proper warm-up prior to engaging in this activity.

To execute a Pull Up, stand underneath a Pull Up bar with your feet shoulder width apart. Jump up and grip the bar with an overhand grip, and bend your knees, crossing your legs at the ankles for a balanced position. Pull yourself up so that your chin is level with the bar. ... After holding for a moment, slowly lower yourself so that your elbows are extended. Repeat this motion to your desired number of repetitions.

Throughout the exercise, focus on keeping your chest up, and shoulders and eyes level. Adaptations can be made to make the Pull Up more difficult, such as adding a weight belt, or performing a single-arm Pull Up. You can also widen your grip to make the Pull Up more challenging.

Muscles Involved: Latissimus Dorsi, Brachioradialis, Teres Major, Deltoid, Rhomboids, Trapezius, Pectoralis Major, Pectoralis Minor.

Weekly Training Article | Reshaping Your Body and Burning Fat by Strength Training: Part II | 5/31/10-6/6/10

By Nina Redza

Strength training does not only build muscle and strength. It also helps lose fat by increasing the body's resting metabolic rate (RMR). Aerobic or cardio training is still the main activity for increasing metabolism and losing fat. However, the standard 30 minutes of continuous cardio activity will only burn calories during the exercise period, itself. Once you stop, the metabolism goes back to normal and you no longer burn calories. Of course, there is an exception for high intensity training, which allows the body to continue burning calories while you sleep.

When you train your whole body with weights intensely, using multi-joint exercises for both the upper and lower body, such as a bench press, squats, deadlifts and pull ups, you have pretty much stressed every major muscle in your body. What this does is create a metabolic environment where your body has a full-time job of trying to recover from the massive stress it has been put through.

The repair work is not a 9 to 5 activity. It is a continuous task, as muscle fibers have to rebuild themselves with amino acids that are in reserve within the body, which is why consuming adequate proteins within an hour after working out is crucial. This activity will continue for up to 48 hours after you have finished training. Your metabolism is elevated for many hours, burning calories as your little muscle "construction workers" build up the fibers, making them structurally stronger. Muscles are metabolically active. They require calories to be burned in order to maintain themselves. This is good news if you have developed muscle mass. You are burning calories at rest, even fat 24/7!

How do you train for optimum results to burn fat and elevate your metabolism 7 days a week for 24 hours? A good suggestion would be to train the whole body in one session 3-4 times a week with one day of rest. For instance, you may train this way: Monday, Wednesday, Friday and/or Sunday.

You may want to experiment with supersets for 4-6 weeks (this is how long the body adapts to a particular routine before it stops being effective). There are two types of supersets: one is the Single Body Part Superset and the other is the Antagonistic Superset. For the person who doesn't have much time to spend training, we will focus on the Antagonistic Superset. This type of exercise focuses on working opposite muscle groups back-to-back without rest. This is an example of opposite body part combination. Each combination makes 1 set:

Legs: quadriceps (leg extension) + hamstring (leg curls)

Torso: back (pull ups) + chest (bench press)

Arms: biceps (barbell curls) + triceps (tricep extension)

Shoulders: Front (dumbbell front raises) + side (dumbbell lateral raises)

You can make your own combination to keep the workout interesting and work slightly different angles of the muscle groups. Stick to 3 sets of 10-12 reps per set, with 1 minute of rest between each set.

Go easy on the cardio training, especially the steady-state type, where you stay at the same intensity and speed for 30-60 minutes. It has been shown through research that you can actually lose lean muscle mass, which means a reduction in RMR. This, in turn, will make it easier to store body fat even though you have lost weight. You have not only lost fat, but you have lost muscle as well, resulting in the 'skinny-fat’ look, which is far from attractive or healthy.

It is more beneficial to practice high intensity training, which is a combination of a burst of speed and steady pace training. For instance, you may walk briskly for 2 minutes followed by 1 minute of sprint, and return to brisk walking for another 2 minutes. Alternate this process for 20 minutes, followed by 3 minutes of cool down, and you will experience residual RMR for many hours after you have laid your head on the pillow. Another advantage of this type of training is that it's not the boring "hamster on a wheel" training. You can even change machines during the 20 minutes to make it even more challenging.

Try supersets and high intensity training for 4-6 weeks, and watch your body take shape as it loses fat. You'll be amazed to see how effective this type of training is and how quickly you can see results in a short period of time. Don't forget to incorporate 5-6 mini meals a day, combining lean proteins and fiber rich carbohydrates for more effective results. You won't regret it!

Source: physicalfitnessarticles.net

Weekly Training Article | Reshaping Your Body and Burning Fat by Strength Training: Part I | 5/24/10-5/30/10

By Nina Redza

As a woman, I have never hesitated to walk into a weight room, pick up a set of 25-pound dumbbells, stand there right in the middle of the badly lit floor and just start lifting. Never mind the stares I get all around me (95% are usually men). My focus is to get my muscles pumped, walk out of the room with a tight body and take pride in the discipline that I have developed over the years. It's a solitary sport and not many can take the repetitive motion of this chosen path, but for those few who have, it is an extremely rewarding path to take. ... Extremely rewarding.

What exactly is strength training? According to Wikipedia, it is "the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles." Basically, it means that when you lift weight, your muscles will get stronger and grow in size. How much they grow depends on a number of factors, such as: how heavy you lift, how often you lift, how well you plan your diet and most importantly, how much rest you get.

How does a muscle grow bigger? When you lift a weight that the body is not accustomed to and create muscular contractions, you cause microscopic tears (microtrauma) to the muscle fibers. When this happens, the body repairs itself within a period of 1-3 days by adding more fibers in anticipation of another 'traumatic' session of weight training. The result is known as hypertrophy. During the repair phase, it is crucial that you consume sufficient nutrients like complete proteins and carbohydrates (simple and complex) to speed up the healing and growth process. Training without good nutrition will not get you the results you want.

The beauty of strength training is its ability to shape your body according to your goals and desires within your genetic limitation, of course. But why would you get into weight training?

These are some of the common reasons:

1. To build strength, in general

2. To firm flabby body parts (for most women: the "batwings" and thighs)

3. To assist an athlete's performance in his or her chosen sport

4. To assist in fat loss

5. To build confidence

6. To add sufficient muscle tone without looking like a bodybuilder

7. To be a bodybuilder

8. For medical reasons (physiotherapy)

There are many other reasons but the eight mentioned above are the general reasons for weight training. It is usually easier to convince a man to start training with weights than it is a woman. Why? Because many women have been fed the notion that lifting weights will cause them to hypertrophy beyond recognition. The most common answer you will even hear is, "Oh, I don't want to lift weights because I don't want to grow big muscles."

This is a myth that has been circulating for many years and has been passed down from generation to generation. The truth is, women do not have enough of the growth hormone (testosterone) that is required to build the muscle size that a man is capable of. Women's ovaries and adrenal glands produce only about one-seventh the amount of testosterone that men do. Biologically and chemically, it is virtually impossible for women to attain even a third of the strength and muscle development that men possess. So why do women bodybuilders have large muscle development?

Many of these women have exceptional genetic ability to develop their bodies. Even then, with strict dieting and heavy training, they can never equal the level of their male counterparts. For many female bodybuilders who look like men, they have resorted to ingesting steroids -- which are basically testosterone -- to enhance their muscle development in an unnatural way. These women will eventually develop facial hair, enlarged voice boxes and aggression.

For the rest of us, strength training will give us the curves and sexy shape that make us look like the women we see in fitness magazines. For the men, having a set of visible six pack abs will not only help protect you from the many cardiovascular diseases that are associated with excess belly fat, but as a bonus, you will also look aesthetically pleasing. Ladies love sexy abs on their men!

Source: physicalfitnessarticles.net

Weekly Training Article | The Best Muscle Building Exercises | 5/17/10-5/23/10

By Shawn LeBrun

Everyone wants a healthy, good-looking body. And the truth is, you'll have to work hard in order to achieve this. That starts with using the proper equipment, having a good diet and a healthy way of living.

To get the most muscle growth possible, you want to use the best muscle building exercises in the gym. If you want to build muscle, you're going to have to lift heavy weight using effective weight lifting exercises. There's no getting around this. If you want to build muscle, you will need to apply the appropriate amount of resistance to your muscle.

You'll need to use simple compound movements. Compound movements are weight training exercises that use more than one muscle group to complete a lift. Free weights are dumbbells and barbells. By using these effective muscle building exercises, free weights and compound movements, you force your body to work harder. By forcing your body to work harder, you add more stress to the targeted and supporting muscles.

Remember to use proper form when lifting weight, especially heavy weight. Lifting heavy weight for the sake of lifting heavy will result in poor form, which will lead to injuries.

If you're a beginner, it's best if you use a combination of free weights, machines and body weight exercises. In order to lift heavy, you need to establish the correct form and balance. This takes time, practice and patience. Once you've established the correct form and balance, try adding more weight lifting exercises, especially free weight exercises.

If you're having trouble or not sure about certain weight lifting exercises, always ask for advice. Never attempt an exercise you're not sure about. Ask a gym employee for advice. If you can't find a gym employee, ask one of the regulars. The regulars are usually more than happy to provide some guidance and help when it comes to muscle building exercises.

Before going into a heavy weight lifting workout, make sure you're properly warmed up. Never attempt to lift heavy weights when you're cold. Lifting heavy weight when you are cold will result in injuries. Include a warm-up (5 to 10 minutes) using an aerobic activity, followed by 5 to 10 minutes of stretching.

Here’s a series of muscle building exercises that you can use for the chest area:

Flat bench press

Flat bench press with dumbbells

Flat bench dumbbell flyes

Incline bench press

Incline dumbbell press

Parallel bar dips

Decline dumbbell bench press

Incline dumbbell flyes

Muscle building exercises for back:

Bent over rowing

Wide grip chins

Lat machine pull downs

Low cable pulley rows

One arm dumbbell rows

Dead lifts

Shrugs

Good mornings

Hyperextensions

T bar rowing

Exercises for hamstrings:

Lying leg curls

Stiff legged dead lifts

Exercises for shoulders:

Shoulder press

Seated dumbbell press

Side lateral raises

Muscle building exercises for calves:

Standing calf raises

Seated calf raises

Leg press calf extensions

Standing one legged calf raises

Exercises for biceps:

Standing barbell curls

Seated alternate dumbbell curls

Incline dumbbell curls

Standing dumbbell curls

Exercises for quadriceps:

Squats

Leg press

Leg extensions

Hack squats

Muscle building exercises for triceps:

Close grip bench press

Lying triceps extensions

Standing cable press downs

Seated overhead barbell extensions

Triceps bench dips

Overhead rope extensions

Exercises for abs:

Crunches

Knee ups

Hanging leg raise

Incline knee raises

Incline sit-ups

Roman chair sit-ups

That was a list of the best muscle building exercises you should use in the gym. Always remember to use proper form on each exercise.

If you have any questions on how to perform one of these muscle building exercises, ask advice from someone who is experienced. You don't want to use trial and error, since you could harm yourself.

Source: physicalfitnessarticles.net

Weekly Training Article | Some Ideas to Help Make Weight Loss Fun | 5/10/10-5/16/10

By Gregg Hall

Everywhere we look there's weight loss programs promising to help you lose weight. The problem is finding a legitimate program. Although finding time to exercise may be difficult, it is the best way to lose weight, and of course eating right is important too. Once you find an exercise program that is fun, it won’t be hard to stick with it.

Spinning

If you are ready for a sweaty workout that will burn tons of calories, here you go. Spinning incorporates the skills of mountain biking. Of course there are a few differences in spinning and mountain biking. -- With spinning you stay in one spot, there is only one wheel which has adjustable resistance and the handle bars are adjustable. When you start, you will probably be sore due to the machines ability to change resistance as if you are going up and down hills. Once you get the hang of spinning you can adjust the level of your workout by moving the handles and adjusting the resistance. Some gyms suggest the use of a heart monitor to help get you into the right range for optimum fat burning.

Belly Dancing

Belly dancing classes are another great way to have some fun and learn a new dance, all while burning calories. This is a great way to learn some new moves while toning your abdomen. You will start by learning the basics on how to move your hips and waist, and then move onto some of the more complicated and exotic moves that makes belly dancing so entertaining. A healthy diet and brisk walking may help you achieve your goal even faster than just belly dancing alone.

Step Aerobics

Step aerobics became very popular in the 1980s and is making a comeback. With step aerobics you need a step so that you can change the difficulty level of your workout. You will start with the instructor leading a warm up, and then the fat burning will begin. The fast pace and use of the step and your arms will insure a great workout. Combining step aerobics with strength training will get you the optimum results you are looking for.

Videos

If you are not a person who can or wants to go to the gym, you might like to try at-home videos. There are many different types of workout videos to choose from, and you can exercise from the privacy of your own home. You can choose exercises such as boot camp, dancing, Pilates and many more. Choose a workout plan that works for you and your schedule. The more fun you have, the easier it will be to stick with the program and achieve your weight loss goal.

Source: articlecircle.com

Weekly Training Article | Elliptical Training Machines and Treadmills | 5/3/10-5/9/10

When you're looking to buy just one piece of gym equipment to use at home, two things will stand out to you: treadmills and elliptical training machines. They're practically the most popular exercise machines, coming close to the ever-popular dumbbells and weights. Both machines are known to be excellent tools for cardio workouts, and because of their effectiveness they’re considered useful for all regimens.

Elliptical training machines and treadmills are not created equal, however; just because they're both cardio workout equipment doesn't mean they improve exactly the same things in the human body. These two pieces of equipment have entirely different functions, and you should look into these functions before making your decision to buy.

Treadmills, being older and thus having enjoyed a longer stint in the market, are a traditional favorite. The treadmill focuses on working the lower half of your body by simulating running and walking exercises indoors. This makes treadmills an excellent device to help you burn unwanted calories. Treadmills provide a reasonably lighter impact so that your legs don't get as strained as they would during regular outdoor runs or jogs. The less impact there is on your legs, the less chance there is of your leg muscles bulking up, like competitive runners' legs do. Electric treadmills are especially useful for lessening the friction between your feet and the running belt. You can set speeds so that you can walk or run at different paces, depending on what's comfortable and recommended for you.

But while newer in the market, elliptical machines deserve a second look. They not only exercise the lower body and pump up the heart like treadmills do, they also give your upper body a good aerobic workout. Elliptical machines have different models and makes, but for the most part they resemble cycling machines where you don't actually sit down to cycle. In fact, you do your pedaling standing up, on flat vertical pedals. If the treadmill lessens the friction between your feet and the running area, the elliptical trainer virtually removes it, providing more fluidity of movement but at the same time inviting the body to use less force.

If you want a stronger and more solid lower body, you should definitely get the treadmill. The treadmill is great for people who want to build up their stamina while toning their leg muscles. It's especially useful for people who need to train for marathons or walkathons. The elliptical training machine, being a lower-impact device, doesn't bulk up your limbs as much, but does provide a full-body workout. It distributes the results of the exercise equally throughout both the upper and lower parts of the body.

Source: articlecircle.com, best-elliptical-machines.com