National Athlete of the Month | Paul Romero | August 2010

Born on Sept. 15, 1969 in Phoenix, AZ, Paul Romero has molded himself into one of the world’s top adventure athletes. This ultra endurance/expedition adventure athlete and expert has become the Expedition Leader on seven continents and 24 countries, consisting of journeys ranging from extreme polar, equatorial jungle, desert and ocean regions.

Romero, 40, was the leader of Team Jordan, Seven Summits Quest. The family trio of Paul, his son Jordan, and Paul's girlfriend Karen Lundgren set a world record by becoming the first family to stand together on the summit of Mount Everest, on May 22, 2010. At the same time, Jordan, 13, became the youngest mountaineer to ever reach the summit. The three began their climbing adventure on July 22, 2006 beginning with the Kilimanjaro Mountain in Africa, and traveled on to complete the Kosciuszko (Australia, 2007), Elbrus (Europe/Russia, 2007), Aconcagua (South Africa, 2007), Denali (North Africa, 2008) and Carstensz (Oceana, 2009) mountains before attempting Mt. Everest.

For 10 years, Romero was co-director of the renowned "E Camp," a three-day extreme wilderness endurance and mental training camp coaching/producing 200-plus ultra distance athletes from over 10 countries. He is the co-captain of Team Sole, one of the world’s most successful adventure racing teams. Romero, a professional competitor and instructor in mountain biking and climbing, rope skills, and kayak and surf ski, was announced as Competitor Magazine’s Adventure Racer of the Year in 2000. Additionally, he is a Critical Care Flight Paramedic and a nutritional and skills coach for ultra distance athletes and teams.

"The thrill of the great adventure, the unknown, the uncertainty … these things have always attracted me," Romero told StrengthUSA.com. "I love working with a strong team, developing a strategy of attack, and then conquering any adventure we set upon. It truly makes for exciting and rewarding life experiences."

Exercise of the Month | Seated Leg Extension | August 2010

The Leg Extension is a great exercise that targets the Quadriceps muscle group. To perform this exercise, you will need a leg extension machine, which is common at every gym. As with any exercise, a proper warm-up and stretching routine is necessary to improve your exercise gains, as well as prevent injury.

Position yourself the way the machine indicates is the proper seating position. Every machine is different, and proper positioning will ensure you are working the correct muscle groups. With the bolsters resting just above your ankles, slowly contract your Quadriceps to extend you knees and raise your feet up. Once your knees are fully extended, slowly relax and lower your legs back down to the starting position. It is important to perform this motion slowly and come to a complete stop at the end of each repetition. -- This is to take momentum out of the equation and have your muscles do all the work. Make a conscious effort to keep your core muscles tight during this exercise.

To add difficulty, you can place a ball inbetween your knees. While doing the exercise, you must focus on keeping the ball in place. This will fire your Vastus Medialis (VMO) muscle.

Muscles used: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius

Weekly Training Article | Back Pain: Ways to Avoid and Treat It | 8/30/10-9/5/10

By Steve Dempster

Back problems are responsible for millions of lost working days throughout the world. What can you do to avoid becoming a victim of back pain?

Hot and Cold. Oddly enough, both hot and cold treatments are effective for back pain. Which one to use depends on the type and the cause of the pain.

Cold packs are useful for reducing inflammation and are good for relieving back pain in the first two days or so after minor back pain begins. Use an ice pack on the affected area for twenty minutes or so, leaving approximately 40 minutes between sessions.

After the initial days of cold application, heat treatment is particularly useful for muscular pains in back, shoulder and neck areas. Apply a heat wrap (the wheat-filled ones that can be microwaved are good) or a covered hot water bottle to the area to bring relief. Heat increases blood flow to the affected area, which in turn delivers extra nutrients and oxygen to the injury, speeding recovery.

Become a careful gardener. Due to the bending involved, gardening can often trigger back pain -- a reason why many people are wary of doing any garden activity. However, if long sessions are avoided, different sets of muscles are exercised without straining any one group. Changing tasks regularly also helps spread the load.

Swimming and other water activities such as aqua-aerobics are also good for aiding back muscles. The water nullifies some of the effects of gravity, reducing spinal compression and loading. Again, the secret is to build up to greater levels of activity, letting your body become accustomed to the exercise while strengthening vital muscle groups.

Take care when reaching and bending. Sudden, unexpected movements are one of the most common causes of back injury. -- Even sudden bending to tie a shoelace can cause back trouble. Muscle groups become 'confused' and act against each other. The results can be excruciating and immediate, so take extra care! Surprisingly, this type of injury can be easily sustained by both young people and seniors.

One for the ladies: Don't wear high heels for long periods. They may make your legs look great but they also tip your pelvis and accentuate your natural spinal curve, which can lead to back and knee problems. They are OK for a night out, but try and wear lower shoes at other times.

One for the men: Find a new home for that bulging wallet other than your hip! Sitting on a fat square of leather stuffed with cards and cash may be good for your credibility but it can play havoc with your sciatic nerve.

While mild back pain caused by muscular strain is usually temporary and easily controlled, other back problems such as slipped discs can be debilitating and chronic, affecting the sufferer to such a degree that mobility is badly impaired. In these situations a mobility aid may be useful, and a visit to your physician is vital.

Source: physicalfitnessarticles.net

Weekly Training Article | 4 Harmful Muscle-Building Myths Uncovered | 8/23/10-8/29/10

By Sean Nalewanjy

If you're serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is a multi-billion dollar industry with new websites popping up every single day. Many of the so-called "experts" out there really don't have a clue of what they're talking about and are only motivated by pushing expensive pills, powders and "miracle programs." If you don't watch your step, you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from achieving the impressive, muscular physique you desire. In this article I'm going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

Myth #1: In order to build muscle, you must achieve a "pump" during your workout. The greater the pump you achieve, the more muscle you will build.

For those of you who are just starting out, a "pump" is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

Myth #2: Building muscle will cause you to become slower and less flexible.

This one goes back to the old days when people described bodybuilders as being "muscle bound" and "bulky." Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around.

Myth #3: You must always use perfect, textbook form on all exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! It's very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows. Loosen yourself up a bit and move the way your body was meant to be moved. Obsessing over perfect form will actually work against you rather than for you.

Myth #4: If you want your muscles to grow you must "feel the burn!"

This is another huge misconception in the gym. The "burning" sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 10 and above.

Source: articlecircle.com

Weekly Training Article | The Benefits of Stretching | 8/16/10-8/22/10

By Terry Sandhu

If you want to get fitter, or try to lose weight, the first point of call is your diet. You decide what you should cut back on and what you should add to your diet to achieve your goals. The second thing that you will probably consider is a good exercise program. In most peoples' views, a good exercise program will initially consist of some type of cardio exercise. After this, some people may try to incorporate some sort of weight training regime.

An essential part of any exercise program is often ignored by most people. This essential part is stretching. Some people may go through the motions with a couple of minutes of stretching before a workout, but most people do not realize the wonderful benefits that stretching can give them. Stretching, along with cardio and weight training, should be considered a vital part of any exercise program.

The first thing to remember is that you should always have a good warm-up before stretching. This is because a warm muscle is always going to be more flexible than a cold one, and this will avoid the risk of injury. The second thing is to make sure that you do not push too far when stretching. Always go to the point where you can feel the pull and not to the point where it becomes painful.

As children we are naturally flexible, but this changes as we get older. Our muscles begin to get tighter and this is why it is so easy to pull a muscle, or wake up in the mornings feeling sore and stiff if we haven't slept with a good posture. As children the bulk of our world consists of physical play. We run around and move about in ways that stretch our bodies. When we get older this stops. You rarely hear of children complaining of back pain or pulled hamstrings.

You should have a good stretching program consisting of 10 to 15 minutes. You will get the most value from stretching if you do it after your normal workout. The benefits of stretching are many, and here are just a few:

When you exercise you are stressing your muscles. It's this stress that is going to make your muscles stronger or give you muscular endurance. Stretching after a workout is going to reduce the stress on your muscles. -- Stretching will allow your blood to reach the stressed muscles more quickly, and it's your blood that carries the nutrients that are going to repair you. You will have less soreness in your muscles the day after a workout, allowing them to recover more quickly.

Stretching will improve your posture. It will make your body feel more comfortable. This will be noticeable in the way you stand and the way you move around. Good posture is extremely important for good physical health. After all, it's bad posture that will end up giving you muscular problems in the long term.

Stretching will improve your daily life and allow you to perform tasks with more ease. It helps movement and you can improve everyday things such as bending, leaning and carrying. How many times have you pulled a muscle after picking something up? How many times have you turned or moved suddenly and felt a stab of pain? This is because your muscles are tight and not prepared for the particular movement, and end up becoming injured. Stretching will reduce the chances of this happening.

Do not ignore or downplay the importance of stretching. Incorporate stretching into your exercise program and it will give you benefits which will make you physically fitter, help you avoid injuries, and increase the quality of your life on a day-to-day basis.

Weekly Training Article | Building Muscle: How is it Really Done? | 8/9/10-8/15/10

By Darren O'Connell

Most people believe that in order to build noticeable muscle size, they have to devote many hours in the gym, 5 or 6 days a week for many years. This is untrue. Yes, hard work is required, but devoting that much time is unnecessary.

Substantial muscle growth can be achieved with 40-minute sessions, 3 days a week ... sometimes less, if done correctly. Muscles will only grow in size when they have fully recovered from a gym workout. Then, and only then will muscle growth happen. If your goal is to achieve maximum muscle growth in the shortest possible time, then there needs to be more rest days than actual workout days.

It's difficult for some people to believe that substantial muscle growth can be induced with 40-minute sessions only 2 or 3 days per week. It can be done, however, there is a catch:

These "few and far between" gym sessions will have to be short and extremely intensive. You have to give your body a very good reason to grow bigger muscles. The sessions will be about what you thought you could not do, but somehow managed to do.

Example: If you're lifting a certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps, with the help of a training partner. You will need help with the last 2 reps, but the idea is to execute a greater effort than you are used to. This creates the environment for greater muscle growth.

Below is an example of an 8 Week "every other day" muscle building routine, and it shows how short the training sessions should be. It can also be done taking 2 days rest inbetween training sessions. I'm assuming that you have weight training experience behind you, and that you're familiar with the jargon. If not, I would not recommend that you push yourself too far until you have built up your strength and fitness level. You should always get the go-ahead from your GP or health professional before starting or changing any physical exercise program.

Warm-ups are not included below.

Day 1:

Chest: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.

Biceps: 2 sets, 8 reps, 1 exercise. Use the same weight for your 2nd set.

Day 2: REST.

Day 3:

Thighs: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.

Hamstrings: 2 sets, 8 reps, 1 exercise. Use the same weight for your 2nd set.

Calves: 2 sets, 12 reps, 1 exercise. Use the same weight for your 2nd set.

Day 4: REST.

Day 5:

Shoulders: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.

Triceps: 2 sets, 8 reps, 1 exercise. Use the same weight for your 2nd set.

Day 6: REST.

Day 7:

Back: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.

Abdominals: 2 sets, 10 reps, 1 exercise. Use the same weight for your 2nd set.

Day 8: REST.

Day 9: Start again.

Notes:

*You will need someone to help you for the last 2 or 3 reps of every set.

*If you're doing a set of 10 reps, the weight should be heavy enough to allow only 8 reps on your own, and you will need help to get the other 2 reps.

*If you're doing a set of 8 reps, it's really only 5 or 6 reps that you can get on your own; help will be needed to complete the 8 reps.

*Increase the weight every week, even if it's only 5lbs. Safety takes priority over ego.

*On the 4th week reduce the rep range by 2 for all sets and continue.

The idea is to put forth a much greater intensive effort than you can imagine. The overall reward is shorter training sessions, more rest days and greater muscle growth. Many people are now achieving greater results through smarter training methods and spending less time in the gym, allowing for more free time to enjoy other activities.

Source: articlecircle.com

Weekly Training Article | How to Get Fit With Simple Water Aerobics Workouts | 8/2/10-8/8/10

By Jeff Schuman II

With summer continuously being a motivation for people to workout, water aerobics is a great way for people to workout while enjoying a beautiful summer day. There are several benefits to a water aerobics workout, including being able to burn calories, build muscle and lose fat without breaking a sweat. There are several different aerobics workouts you can do in the pool, and the great thing is you do not have to take a class or spend too much on swimwear.

Besides from the fact that hitting the pool on a hot summer day is soothing, many people are hitting the pool for a water aerobics workout. One of the biggest benefits to an aerobics workout in the pool: it almost entirely eliminates any risk of injury. When you add the water buoyancy, with the support it provides for your body, you have little risk of injuring joints, bones or muscles. So how exactly are you getting a workout from standing in shoulder deep water you may wonder?

Despite the feel of a lighter workout, water aerobics present a challenge with the resistance level itself. Because of the increased density the water provides, waters resistance level is 12 times that of air. With the continuous movements and motions you make within your aerobics workout, the swaying of the water makes your movements more difficult. This in turn burns calories and tones your muscles.

As mentioned earlier, you do not necessarily have to join a water aerobics class in order to get a good workout in the pool. There are several exercises you can do yourself to stay fit without paying for a class. Many of the aerobics workouts you do on land can be done in the pool as well. For instance, walking or running in the pool is a basic workout that will work all the muscles in your body. In order to get the full workout done properly, you want to make sure you have your entire foot touch the bottom of the pool.

Another great aerobic workout in the pool can be jumping jacks. This is an exercise that will allow you to work all the muscles in the body while staying relatively in the same spot. A couple other workouts worth mentioning: jumping in a skiing motion back and forth, doing lunges in water that is chest deep and making a kick-boxing motion.

Another great thing about water aerobics is that there is no special attire required besides a swimsuit. The only other swimwear you may want to consider purchasing is goggles and/or aqua socks for better traction, and to help prevent scraping your feet on the bottom of the pool.

There is no question whether you can get a good, hard workout with water aerobics. As with aerobics on land, if you make the workout challenging enough you will feel the results and see them within a few weeks of continuous training.

Source: articlecircle.com