National Athlete of the Month | Greg O'Connor | August 2011

At his mother’s insistence, Greg O’Connor’s father taught him how to swim at the age of four. But it was not until he was an adult that O’Connor, 43, learned that his mother never knew how to swim.

O’Connor began swimming during the summer months off the southern shore of Cape Cod, Massachusetts, later becoming a competitive swimmer for the local YMCA, high school team and later at Gettysburg College. “I learned how to manage my time and focus on goals during these years in the pool,” O’Connor told StrengthUSA.com. “The skills and discipline that I gained early in life have helped me at work and play in my adult life.”

Building on the skills and discipline from his youth, O’Connor has become an accomplished open-water swimmer over the past six years. “I have become a healthy, fit individual, which was my ultimate goal,” he said. “Open-water swimmers are a tight community. I have made many close friends over the past years, helping many of them realize their goals through co-training and individual coaching.”

But O’Connor has also felt a strong need to give back to the community. He’s volunteered during the MIMS in 2009 and 2010, and for the Boston Light Swim in 2007 -- an 8-mile, cold water swim in Boston Harbor. The race has a history that dates back over 100 years. In 2009, he became the race director of the event. “I have put together a committee of accomplished athletes, and we have brought the event into the 21st century,” O’Connor said. “In the future, we plan on forming a non-profit association that will sanction and assist swimmers in attempts to swim out to Boston Light and back, a 16-plus-mile feat in sub-60 degree water.”

In March 2010, O’Connor’s father was diagnosed with terminal cancer. Overcome with emotion, O’Connor attempted to move forward, after contemplation a hiatus. In August 2010, Elaine Howley, who has achieved the Triple Crown in swimming, and O’Connor set out to break a long-standing swim record set by Jim Doty in 1969. They planned a solo swim in Boston Harbor from South Boston to Boston Light, out to Little Brewster Island, and back. The swim is 16 miles in cold, unpredictable waters. Only four people in history had successfully completed the swim, and Jim Doty held the record of 9 hours 30 minutes. “Elaine and I planned to start in the middle of an ebb tide at 3:40 in the morning,” O’Connor said. “We hoped that we could set a new record with a time around eight hours.” Swimming side-by-side, pacing each other, the duo ended up shattering Doty's time with a new record of 7 hours 7 minutes.

Following the Boston Harbor record swim, O’Connor attempted his first channel crossing, completing the Catalina Channel in 9 hours 26 minutes and qualifying for the 2011 Manhattan Island Marathon Swim. “The Catalina Channel solo swim is known for its warm waters, but 2010 saw historically low water temperatures between Santa Catalina Island and the mainland,” he said. “Many swimmers who attempted the crossing had to be pulled out due to hypothermia. I was lucky. Having trained in the Boston area I was used to the cold conditions. And I had the best possible crew.”

“I considered stopping my training, but I had found that the time that I am training in the pool or in open-water is physically and emotionally necessary during this ordeal,” O’Connor said. “My father got to see the results of my first channel crossing and he shared in the news when I was accepted into the 2011 Manhattan Island Swim.” Sadly, O’Connor’s father passed away on December 9, 2010 and did not get to share in the swim around Manhattan.

O’Connor’s next goal is to swim the full length of Lake Memphremagog, which spans the border between the United States and Canada. “Ever since 9/11, the Department of Homeland Security has prevented swims in the lake from crossing the border,” O’Connor said. “With the permission of the US and Canadian governments, 10 years after 9/11, a handful of select swimmers will reopen the border.”

Exercise of the Month | Step Ups | August 2011

Step Ups are an explosive full body exercise that builds quads and glutes. It is performed by stepping or jumping onto a box or ledge, and lifting your body up. The alternating movement also integrates balance, coordination and technique. Step Ups are also a very convenient exercise to perform. -- All that's needed is an aerobic step, but you can also use any stable elevated platform such as a box, step or ledge.

To properly perform a Step Up, begin by standing in front of the step with your feet shoulder-width apart. Step onto the ledge with your lead foot and quickly lift your body up. As soon as your trail foot lands on the platform, step back down with your lead foot followed by your trailing foot. This process is repeated in rapid succession. While speed is key in this exercise, it is imperative to have proper technique. If you begin to lose your balance, stop, regroup and restart at a slower pace.

This exercise can be increased in difficulty by raising the height of the platform, or by holding dumbbells. For those individuals looking for increased difficulty, an unstable surface, such as a stability disk, can be placed on top of the platform. This should only be attempted by those with a high skill level.

As will all exercises, it is important to ensure a proper warm-up and stretching routine prior to activity. Also check with your physician if you have any medical concerns regarding the exercise.

Weekly Training Article | Benefits of Elliptical Trainers | 8/29/11-9/4/11

By Kathryn O'Neill

Considering an elliptical trainer? Wondering how an elliptical trainer can benefit you? This article will list several unique benefits of working out with an elliptical trainer. If you're trying to decide between an elliptical trainer and another piece of exercise equipment, here are some unique elliptical trainer benefits:

No Impact:

Recently, my 60-year-old mother tried my elliptical trainer and she was shocked at how easy it felt on her joints (she's a regular treadmill user).

Elliptical trainer workouts are safe on the joints and provide a no-impact workout (as opposed to a treadmill where you feet hit the deck with every step). This is ideal for people with back, knee, hip and joint problems, as well as older people looking for a no-impact workout.

Weight-Bearing Exercise:

While using an elliptical machine gives you a no-impact workout, the resistance exercise still helps to build bone density and fight off osteoporosis.

As well, weight bearing exercise helps you burn calories much more efficiently (and keeps your calorie-burn high for several hours after a workout).

Saves Time:

Because most elliptical trainers incorporate upper body arms, elliptical workouts tend to involve the whole body and give you an overall better workout -- meaning you burn more calories in less time. That's always a benefit.

Elliptical trainers have also been proven to offer a lower 'Perceived Rate of Exertion' when working out. This means that you're doing more work and burning more calories, while feeling like you put out less effort.

Fights Boredom & Great for Cross-training:

Because elliptical trainers are a mix between the treadmill and a stair climber, you have a great opportunity to cross-train.

I was actually shocked when, after using my elliptical for a month, I could easily climb a very steep hill that had almost wiped me out before. My fitness level had skyrocketed and I didn't even know it.

Plus, the fact that you can move backwards on an elliptical, as well as download workout programs from the Internet, you won't get bored easily. That means more workouts and more calories burned!

Space Efficient:

Most elliptical trainers are smaller than a treadmill and can be easily moved to clean or store away when company is coming. If you are cramped for space or have a smaller home gym, an elliptical trainer can be a great way to save space while getting an overall body workout.

So those are some of the most prevalent benefits of using an elliptical trainer. Keep in mind that elliptical trainers are not for everyone. However, they do offer some great workout features that would benefit any athlete -- from beginner to elite!

Source: articlecircle.com

Weekly Training Article | Four Common Myths That Lead to Failing at Living Healthy | 8/22/11-8/28/11

By Yuki Shoji

You truly can't believe everything you read, and you most especially can't believe everything you see on television. If you’re struggling to lose weight on the guidelines you learned from some diet commercial or ad in either of these media outlets, then there's a good chance that you're going about dieting the wrong way, or at the very least you have picked up many of the common misconceptions preached about on television and in books -- which set most people who are dieting up for failure.

The following are some of the more common misconceptions you may wrongly believe.

#1: Skipping meals will help you lose weight

Wrong. Skipping meals actually slows down your metabolism, which means that when you do finally eat again your metabolism will not be running optimally enough to properly process the calories and nutrients you're eating.

#2: Carbohydrates cause weight gain

We can thank the Atkins diet for this myth. This misconception is both true and false. You see, when you eat a large amount of food that is saturated with carbohydrates your body uses it for energy. However, if you're not a very active person and don't exercise, then your body is not using up the carbohydrates you ingested. This creates an excess of carbohydrates in your body, and your digestive system, not knowing what to do with this excess, converts it to fat. This is what has led to the general belief that carbohydrates cause fat. Carbohydrates are needed for energy. Eating the right amount, combined with a decent amount of exercise, will ensure that you don't have problems with excess carbohydrates.

#3: Eating only fat-free foods will help you lose weight

The next time you buy a box of fat-free cookies take a look at the nutrient label and see how many calories are in a serving. You will be surprised to see that the calorie content is probably in the triple digits and that a serving is somewhere around one or two cookies. Just because a product is fat free does not mean you can eat as much of it as you want.

#4: All fat is bad for you

This is not true. Your body needs fat for energy in order to be well balanced. However, your fat intake should only constitute 15% of your daily diet. Most people get two or three times this amount, which is why they gain weight, and is also why some self-proclaimed fitness experts have latched on to this as being the only cause of weight gain.

This is just a short list of the most common myths, but there are plenty more, including lesser known ones. These just happen to be the most detrimental to the success of those individuals striving to live a healthier lifestyle. Always make sure and get the facts about your diet from a credible medical source. Just because you see something on television, the Internet or in print does not make it true. Always look at everything with an ounce of skepticism when the source is one you're unfamiliar with.

Source: articlecircle.com

Weekly Training Article | The Basics of Your Cholesterol Level | 8/15/11-8/21/11

High cholesterol seems to be on everyone's mind these days. We see commercials on television advertising medicines we can take to lower our cholesterol level. We hear our doctor talk about lowering our cholesterol level. What exactly is cholesterol? How do you get it? Why is it bad for you? Are there any ways other than prescription medications to lower it?

First, cholesterol is a lipid which is naturally produced by the body to maintain cell membranes. The body actually makes all the cholesterol it needs for its functions. Our cholesterol level becomes high when either our bodies overproduce cholesterol or we take in too much cholesterol through the foods we eat.

High levels of cholesterol are bad for you because this excess cholesterol can build up in your arteries, causing heart disease and heart attack. High cholesterol is also responsible for strokes. All three of these conditions can be debilitating and in some cases, deadly.

How do you know if your cholesterol level is high? Your doctor can perform a blood test to determine what the level of cholesterol is in your blood. Sometimes your doctor may want you to take a fasting blood test, which means he will test the cholesterol level in your blood after you have gone without eating for a specified number of hours.

A high cholesterol level is medically defined as more than 240 mg/DL total. Your doctor may also divide your cholesterol level into "good" cholesterol or HDL cholesterol and "bad" cholesterol or LDL cholesterol. If your HDL cholesterol is above 40 mg/Dl this is considered ideal. Your LDL cholesterol level, however, should be less than 100 mg/DL. Any reading above this puts you at a greater risk for heart disease or heart attack. HDL cholesterol is considered good because it is this type that is carried out of the blood stream to the liver where it is broken down and expelled from the body. LDL cholesterol, however, is the kind that builds up in your blood vessels and arteries.

If your doctor deems your cholesterol level is high, there are several things you can do to lower this level. These things include eating a healthy low-fat diet and exercising regularly. Not only does the healthy diet and exercise help lower you cholesterol level, it can also help lower your weight, which in turn decreases your chances of heart disease. If you are a smoker, you should consider stopping. Also, limit your intake of alcohol and sugar. After trying all these things, if your cholesterol level is still not ideal, your doctor can put you on cholesterol-lowering prescription medication. Remember, though, cholesterol medications can damage your liver, so they should be used only after other options have been exhausted.

As you can see, your cholesterol level has a very important impact on your total body health. It can even be life threatening if not controlled. See your doctor for a cholesterol test. If your cholesterol level is not within normal ranges, take action to lower it.

Source: articlecircle.com

Weekly Training Article | Home Remedies for Sprains and Strains | 8/8/11-8/14/11

By Kevin Pederson

Sprains are mainly caused due to stretching or tearing of ligaments resulting in restriction of your movement. The prime reason for this injury is the sudden change of direction, or due to a collision. The common body parts affected are the ankles, wrists and knees.

A strain, on the other hand, is the tearing and stretching of muscles. This happens due to contraction or stretching of muscles. But this can turn into a chronic strain if the muscles are overworked. We usually term this occurrence as pulling the muscle. Some of the common places of strains are the hamstrings and back.

Self-Care Measures

Resting can be termed as the best thing to do during this time. Any kind of activity should be avoided which may cause pain, swelling or any other discomfort. You can still exercise to rejuvenate other muscles which need to be conditioned.

An ice pack is great way to reduce pain, inflammation and swelling. Keep it on the affected area for 15-20 minutes and repeat it every two to three hours to minimize the pain.

The use of compression aids in pain relief with use of elastic tapes, bandages, special boots, air casts and splints. This tightens the strained or sprained area and helps to avoid further injury.

By keeping the injured part elevated, you can help in decreasing the swelling. The best position to keep the injured part elevated is above your heart level.

Home Remedies for Sprains and Strains

You can expect to get well soon from the agonizing sprain by making pineapple part of your diet ... and in good quantity. The contents in pineapple have bromelain, an enzyme which quickens the healing process. A side effect of bromelain is dermatitis, so if your skin itches due to the pineapple diet, stop it immediately.

You can consume aspirin or ibuprofen to get relief from the swelling and pain.

Massaging the affected area with comfrey oil or cream can help in alleviating the pain.

Five drops of thyme oil diluted in bathwater can be used as a compress to get rid of swelling.

Arnica balm or ointment can be used as a cream or compress for the affected area.

Horse chestnut is also very useful for such injuries. Due to its anti-inflammatory properties and presence of a compound called aescin, it becomes beneficial for all kinds of injuries. You can spread this gel on the affected area every two hours until the pain subsides.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

Source: physicalfitnessarticles.net

Weekly Training Article | Are You Drinking Enough? | 8/1/11-8/7/11

By Dave Elger

Start each day with a couple cups of coffee followed by a workout. Eat little or nothing for breakfast, have a Coke and salad for lunch, drink nothing more than a few sips of water during a normal work day, eat a low carbohydrate dinner, then unwind with a couple of beers in the evening. Follow this pattern for a few days and guess what? You will be a 3 or 4 pounds lighter!

It is a common misconception that heat-related problems occur when runners do not drink enough water on one particular day, and then simply overdo it. A more likely scenario is a gradual depletion of the water from the body over several days resulting in a state of chronic dehydration.

The combination of exercise and heat stress when de-hydrated can prompt symptoms such as cramping, fatigue and poor workout performance. ... Far more serious would be the onset of heat exhaustion or life-threatening heat stroke.

Many experts believe that chronic dehydration is a common problem, especially under the following circumstances:

1. When athletes or others sometimes try to lose weight by following a rigid, low carbohydrate diet for an extended period. According to Wilmore and Costill in Physiology of Sport and Exercise, 30 percent of our daily fluid intake comes from the food we eat. Many carbohydrate foods are especially high in water content, so eliminating them from the diet automatically reduces fluid intake.

2. When you run or exercise on consecutive days, especially in a warm, humid environment. Physical activity increases the need to replenish fluids; you should drink up to a quart per hour during prolonged endurance exercise.

3. When you have to work in or are exposed to a warm, humid environment for several hours at a time.

4. Dehydration is accelerated when you take any sports supplement that enhances weight loss or boosts energy, especially when combined with exercise in warm, humid conditions.

5. Beer drinking is common among runners, but overdoing it regularly can be a problem. Counteracting the after-effects with loads of coffee the next day leads to additional water loss.

6. If you drink only when thirsty. Wilmore and Costill state that people who drink on their own, according to thirst, often require 24-48 hours to fully replace water lost through heavy sweating.

7. When you are taking a prescribed diuretic medication.

8. If you are marathon training, then it is likely you will lose several pounds after each and every long run. Make sure you rehydrate and eat until your weight returns to normal (1 gallon of water weighs 8 pounds).

Chronic dehydration puts you at risk for or aggravates a host of other health problems including kidney stones, joint pain, low back pain, high blood pressure, high cholesterol, asthma, allergies and obesity.

The solution, of course, is to drink non-caffeinated, non-alcoholic beverages even when you are not thirsty. Start out each day with 16 ounces of plain water. Stick with a well-balanced diet, use caffeine and alcohol only in moderation, and avoid sports supplements that are supposed to provide energy or promote fat loss.

If you are planning a long workout (60 minutes or more), hydrate the day before, and drink another 16 ounces in the 2 hours before you run. Get in the habit of weighing yourself before and after long runs. Try to be a pound or 2 heavier before you start, and replace whatever fluid you lose. Finally, check the color of your urine and keep drinking if it is not clear.

Are you drinking enough? Chronic dehydration can lead to a host of health problems, and runners are typically at high risk for this common problem.

Source: physicalfitnessarticles.net