National Athlete of the Month | Sebastian Cila | July 2010

Photo courtesy A Step Ahead Prosthetics and Orthotics

Sebastian Cila enlisted in the U.S. Army’s National Guard in Nov. 2001. His unit, the 1st Battalion, 69th Infantry Regiment from New York, was deployed to Iraq in Oct. 2004. Cila’s year-long tour was coming to a close when he was severely injured by an IED blast on July 4, 2005, after standing outside his vehicle while investigating a suspicious object on the outskirts of the Green Zone in Baghdad. The blast traumatized his left side, causing crucial damage to his brachial artery, left bicep and tricep. Since the injury, Cila has received over 40 surgeries to help repair the damage, including the amputation of his left hand on Dec. 18, 2008. “I spent three years fighting a never ending battle,” Cila said. “I took every opportunity available to me to try and fight the inevitable.”

In April 2007, Cila’s life took a dramatic turn for the better when he was introduced to the Challenged Athletes Foundation and its Operation Rebound. The program gives those people with permanent disabilities the opportunity to heal through multisport athletics. Since he’s been sponsored by Operation Rebound, Cila has competed in eight Ironman 70.3 triathlons, and many multisprints and Olympic triathlons. He’s also conquered the grueling task of multi-stage bike rides across California and Florida, covering 600 miles in five days, in both destinations. In 2009, Cila placed third at the USA Paratriathlon National Championship and placed fourth at the ITU Triathlon World Championships in Australia. “I’ve realized that my disability doesn't define me,“ Cila told StrengthUSA.com. “It’s what I do with it that will define me.”

On Oct. 9, 2010 Cila will travel to Kona, Hawaii to complete in the Ironman World Championship. “My motivation is the men and woman of our armed forces, those who made the ultimate sacrifice, those wounded and laying in a hospital,” he said. “Every swim stroke, every mile on the bike and every step on the run is in honor of those great warriors. I am still a soldier and a warrior. I will never give up or quit on my team.”

Visit Sebastian Cila's Website: www.multisportsoldier.com.

Exercise of the Month | Dumbbell Triceps Extension | July 2010

The Dumbbell Triceps Extension is a simple upper body workout that can be done using minimal equipment. This exercise targets the triceps, as well as your chest muscles. Equipment needed includes a bench or low back chair, and dumbbells of appropriate weight for your fitness level.

To perform this exercise, place yourself at the end of a bench or low back chair with your feet flat on the floor, shoulder-width apart. Grasp the dumbbells with a heart shaped grip under the inner plate of the dumbbell. Raise the dumbbells above your head, and allow your elbows to flex bringing the weights down toward your scapula. Flex your wrists to prevent the dumbbell from hitting the back of your neck. Then, raise the weight over your head by contracting your triceps muscle and extend your elbows. Once you have reached max extension, slowly lower the weight back down to your upper back and repeat the exercise. As with all exercises, it's important to keep correct posture while contracting your core muscles during the entire exercise. Never use more weight than you are ready for.

Muscles Involved: Triceps Brachii, Anterior Deltoid, Pectoralis Major

Weekly Training Article | When the Workout is Over | 7/26/10-8/1/10

By Jonathon Hardcastle

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

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

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

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

Source: articlecircle.com

Weekly Training Article | Exercising With Health Issues | 7/19/10-7/25/10

By Michael Plante

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

Water Aerobics

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

Pilates

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

Hatha Yoga

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

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

Source: physicalfitnessarticles.net

Weekly Training Article | 10 Ways to Improve Your Run Time | 7/12/10-7/18/10

By Dave Elger

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

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

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

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

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

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

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

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

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

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

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

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

Source: physicalfitnessarticles.net

Weekly Training Article | The Importance of Proper Hydration | 7/5/10-7/11/10

By Wolney H. Filho

How many liters of water do you drink per day? Everyone should drink at least 2 liters of water per day, and if you exercise or are overweight, even more. Your body is made up of mostly of water. Approximately 85% of your brain, 80% of your blood and 70% of your muscles are water. Every cell in your body needs water to live. Water is responsible for transporting nutrients and energy to muscles and for taking waste from tissues.

Water helps remove the dangerous toxins that your body takes in from the air you breathe, the food you eat, and the chemicals used in the various products you use on your skin and hair. Another thing water does for your body is cushion your joints. Water carries oxygen and nutrients into all your cells. Water also helps regulate your body temperature.

You need water to keep your metabolism working properly. In order for this to happen, there is a certain level of water in each of our bodies that we need to maintain. If we do not keep that amount, our bodies will start to dehydrate. An easy way to think of this is to imagine the oil your car needs. If your oil level gets too low, your engine will start to run rough. If you totally deplete the oil supply in your car, your engine will stop running. It's the same situation with your body.

Therefore, it's easy to see why it's very important to drink six to eight glasses of water per day. If you do not have enough water your blood pressure can fall to dangerously low levels. Blood clots may form. Your normal kidney function may become impaired. You may get terrible constipation.

Some of the signals your body gives of a low water level are constipation, terribly dry skin, and increased incidence of urinary tract infections and reoccurring headaches.

If you have a problem with water retention, excess salt may be the cause. Your body will tolerate a certain amount of sodium, however, the more salt you consume, the more fluid you need to dilute it. To overcome this problem, always drink plenty of water.

Do you see relationship between body dehydration and weight increase? Water contributes to energy storage, along with glycogen. Without water, extra amounts of glucose remain in the bloodstream until reaching the liver ... the extra glucose is stored as fat. Your body takes water from inside cells, including fat cells, in an effort to compensate for a dehydrated state. Less water in your fat cells means less mobilization of fat for energy.

One of the primary functions of the liver is to metabolize stored fat into energy. The kidneys are responsible for filtering toxins, wastes, ingested water and salts out of the bloodstream. If you are dehydrated, the kidneys cannot function properly and the liver must work overtime to compensate. As a result, it metabolizes less fat. So remember, if you are trying to decrease the amount of fat on your body, drink plenty of water.

There are three ways we get water into our bodies: We get it from the foods we eat, the fluids we drink and as a by-product of metabolism. It's always better to drink pure water instead of soda, tea or coffee. These products actually increase your need for fluids because most contain caffeine, which is a diuretic. Diuretics force out stored water, along with certain essential nutrients.

Source: physicalfitnessarticles.net