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