National Athlete of the Month | Maria Michta | October 2011

Event: Race walk

Born: June 23, 1986

High School: Sachem HS North (Long Island, N.Y.) '04

College: C.W. Post '08

Career Highlights: 2011 and 2010 USA Outdoors champion; 2011 and 2010 USA Indoors champion; 2010 USA 30 km RW runner-up; 2009 and 2005 US RW Cup Trials champion; 2005 Pan Am RW runner-up; 2003 USA Junior Outdoor runner-up.

For the second year in a row, Maria Michta captured USA Indoor and Outdoor titles in the race walk events. With her victory at this year's championships, she secured a spot on her first-ever IAAF World Outdoor Championships team. In 2009, Michta fell just short of making the team after finishing third at USA Outdoors, but represented Team USA at the Pan Am Race Walking Cup where she took 13th. Michta also competed at the 2008 IAAF World Race Walking Cup and 2007 Pan Am Race Walking Cup. Prior to joining the ranks of elite race walkers, Michta had a successful junior career that was highlighted by a third place finish at the 2005 Pan Am Junior Outdoor Championships and a second place finish at the Pan Am Race Walking Cup that same year. She was a member of the World Junior Outdoor Championships and World Junior Race Walking Cup teams in 2004, and took 10th place at the 2003 World Youth Championships.

2011: USA Outdoors champion (1:34:51.47)... USA Indoors champion (13:40.52)

2010: USA Outdoors champion (1:39:4.12)... USA Indoors champion (13:51.33)... 2nd at USA 30 km RW Champs (2:39:35)... 4th at US RW Champs (1:43:46)... 3rd at Penn Relays (22:55.55)

2009: 13th at Pan Am RW Cup... 3rd at USA Outdoors (1:41:16.24)... 1st at US RW Cup Trials (1:46:03)

2008: 66th at IAAF World RW Cup (1:45:02)... 7th at US Race Walking Trials (1:45:08)... 8th at Olympic Trials (1:47:45)

2007: 20th at Pan Am RW Cup (1:53:55)... 4th at USA Outdoors (1:41:28)... 5th at US Pan Am RW Cup Trials (1:48:55)... 7th at NACAC Opens (59:01)

2006: 5th at USA Outdoors (1:47:54)... 7th at US World Cup Trials (1:43:42)... 2nd at Penn Relays (23:44)

2005: 3rd at Pan Am Juniors (49:44)... 2nd at Pan Am RW Cup (48:03)... US Pan Am RW Cup Trials champion (48:15)

2004: 22nd at IAAF World Junior Championships (51:42.95)...29th at IAAF World Junior RW Cup (53:04)... 3rd at USA Junior Outdoors (54:13)

2003: 10th at IAAF World Youth Champs (24:52.06)... 2nd at USA Junior Outdoors (55:42)

Source: http://www.usatf.org/

Exercise of the Month | Slide Board | October 2011

The Slide Board is a little known tool that can reap incredible aerobic results, as well as put a fun twist on upper body and core exercises. While the Slide Board may be hard to find, it is becoming increasingly available at local fitness centers, and a staple of many high performance training outfits. The Slide Board consists of an 8-10 foot long lexan sheet with two bumpers at the end. The user wears booties to reduce the friction between their feet and the board.

The most common aerobic activity is using the skating motion. Setting the bumpers as far apart as comfortable for the user, the athlete lines up on one side and pushes off with their leg in a long exaggerated rollerblade stride toward the other end. When they have reached the other bumper, they absorb the impact with their knees and hips, and explode back toward the other side. This is also a mild plyometric activity.

You can apply the same principles for the lower body to the upper body. By placing the booties on your hands and assuming the push up position, this puts an increased load on your stabilizing muscles to keep your body in the proper position. You can do standard push ups in this position, or push side-to-side with your arms.

The Slide Board is a very versatile piece of equipment, and you are only limited by your skill and imagination. As with all exercises, ensure that a proper warm-up and stretching routine is performed before activity, and if you're unsure of an exercise, ask an expert so they can help minimize injury and increase productivity.

Weekly Training Article | The Importance of Pure Water | 10/31/11-11/6/11

By Greg Hall

Our bodies need water to survive and we use water to process several functions in our bodies which are designed primarily to run on water and minerals. All the natural healing and cleansing systems in our body can only work properly with water. It has only been recently that the medical community has weighed in on how important water is to normal body function.

We are comprised of mostly water; over 70% of our bodies are water. To break it down even further our brains are over 75% water, blood 80%, and the human liver which is our main filter is 96% water.

Our nervous system which is responsible for sending the electrical signals to every cell in our body is really a system of miniscule waterways. A lack of water can lead to dehydration of the fluid inside our nerves or even lead to the nervous system being damaged from excessive chemicals and heavy metals not being flushed out of the system. Many scientists and medical doctors are now in agreement that this condition can be the cause of some degenerative diseases and neurological disorders such as ADHD, Chronic Fatigue and even Alzheimer’s, which means they may be preventable by drinking more pure water.

Knowing how important water is to the proper function of our body, we should also realize that the purity of the water is essential as well. Our digestive system requires adequate water intake in order to properly digest our food, as well as get the optimal nutrient absorption we need to be able to utilize the nutritional value of the foods we eat.

Water intake can also either positively or negatively affect our energy levels depending on whether or not we are properly hydrated. In fact, it has been proven in clinical studies that even a 5% reduction in body fluids can cause as much as a 30% loss of energy and a 15% drop in body fluids, and can lead to death.

If you are trying to lose weight the lack of proper hydration will actually derail your weight loss efforts. Our liver uses water to metabolize fat and turn it into useable energy, so it is obvious that a lack of water will hamper its ability to do this. Increase your water intake to roughly 64 ounces a day and you will see the results, plus you will have much higher energy levels.

Another huge issue for our bodies is detoxification. It may well be the most important factor in our long-term health. Water is the only way for our body to flush toxins from our system, which is also a major key to preventing disease. We can't avoid exposure to toxins in our world today but by taking in enough water we can help our bodies get rid of them.

The quality and purity of the water we drink is just as important as the amount. If water already contains chlorine and other chemicals it has less of an ability to carry toxins out of our body. If we consume water that contains traces of synthetic chemicals then we force our liver and kidneys to be the filter … ultimately damaging or destroying two of our most vital organs.

Source: articlecircle.com

Weekly Training Article | Enhancing the Brain | 10/24/11-10/30/11

By Abbas Abedi

The human brain is the soul of the human nervous system. It controls involuntary activities such as respiration, digestion, and heartbeat, which are also known as automatic functions of the body. This organ also controls other conscious activities that are considered as higher order activities like reasoning, abstraction, and thought. The human brain is superior to any other brain of any other living species that are known to humankind.

The brain is also the center by which other human characteristics are defined. Creativity, for example, is much associated with the brain. So is personality. The brain lets us make decisions and define colors and smells. This organ controls every other perceived activity of the human body.

However, the human brain, as strong and as invincible as it may look, is not going to stay that way forever. As with any other part of the body, the human brain will wither in the future. One's lifestyles and all other external factors will take a toll against the human brain. As one grows old, the human brain will become slower in terms of functioning and rejuvenating itself. However, there are ways to enhance the power of the human brain as age catches up.

1. Live a healthy lifestyle.

The brain is an integral part of the human anatomy. It is probably the most important organ in the body; but of course, we all know that every other organ in the body works for the others to function properly. The human brain is subject to the lifestyle of the person who owns it. If the person loves alcohol, he may not fully reap the powers of his brain. Alcohol and other dangerous substances destroy brain cells. An alcoholic will argue that, "I've been using only ten percent of my brain, drinking will activate the other 90% of it." This is a total fallacy. This premonition was formulated in the 1800s and there is no truth in it. The brain is a lifetime organ, so we must preserve and protect it.

2. Eat the right foods.

Eating the right sets of food will definitely benefit the brain. The brain is the most active part of the body. Even when one sleeps, the brain remains active and vibrant. The brain will appreciate it if one eats the right and balanced sets of food. The sad thing is that the brain is usually taken for granted when it comes to having a balanced meal or a workout because people are so focused into developing their outside looks. It's about time that we give the brain a break.

3. Engage in proper exercise.

Proper exercise is good for the brain and not only for the body. The human brain needs a well-balanced life.

4. Release stress once in awhile.

Releasing stress is necessary to be able to clear the brain from all the difficulties and the clouds in one's life. One must take time to get into a relaxing mood and a good night sleep.

The brain is an organ to be cherished. No individual will ever be able to live his life to the fullest if his brain is not functioning well. A brain that is cared for will result in a more active and fulfilling life.

Source: articlecircle.com

Weekly Training Article | Athletes Foot Isn't Just for Athletes | 10/17/11-10/23/11

Athletes foot can be a real problem for a lot of people, not just athletes. Just because you're not into sports doesn't mean you can’t get it. As someone who has had it before, I can tell you the itching and burning can drive you crazy!

Did you know that over 70% of the population will develop athletes foot during their life? With those kind of odds, the chances are high that you will get it yourself at some point and time. So, what causes athletes foot?

Athletes foot is a form of ringworm that lives on your skin, toenails and hair. The fungus that causes it can easily attach itself on your feet through any kind of a small cut or abrasion. The fungus loves dark, warm, humid and wet areas. That is why locker rooms are notorious for having the fungus. There is virtually no way of preventing it from growing. Even with constant cleaning of all surfaces, there is still no guarantee that it won't continue to form.

If you’ve had athletes foot, have you noticed that your infected foot always seems to itch more after taking off your socks and shoes at the end of the day? This is because your feet have been warm and moist inside your shoes all day. Now that they are uncovered and the air is hitting them, watch out! -- The itching can become intense. It's easy to scratch them until they are raw.

One form of athletes foot that can be very severe is called Vesicular, or "jungle rot" as it is also known. It got the name after U.S. soldiers in Vietnam would be out in the hot, humid conditions on a daily basis. They were constantly walking in water and this would cause sores and blisters on their feet. The blisters would sometimes spread to other areas of their body if they developed an allergic reaction, causing temporary disability. In some severe cases, soldiers would even lose their feet because of it.

The good news to all this is that athletes foot can be treated and healed. Many times this can be accomplished without having to make a trip to the doctor’s office, although if you have tried to get rid of the fungus and still have not had success, you should definitely see a doctor.

Source: articlecircle.com

Weekly Training Article | Hip Hip Hurray: How to Prevent Hip Injuries | 10/10/11-10/16/11

By Julian Hall

Hip injuries are caused by impacts, twists and muscular contractions, or by a simple fall. Normal hip injuries may be fractures, dislocations contusions, ligament sprains, muscular or tendon strains, or avulsion fractures. The following are a few kinds of common hip injuries:

-Hip injuries -- like fractures or dislocations of the hip -- are considered emergencies, since these can damage blood vessels or nerves that could result in permanent disability and mobility.

-While sprinting, running, jumping or playing football, powerful muscle contractions take place that may result in tearing off pelvic bone attachments. This kind of hip injury normally occurs in growing children and is known as an avulsion fracture. This kind of hip injury can result in disability and pain, and needs immediate medical attention.

-Hip bone bruising is called a contusion. Ice will reduce pain and swelling.

-Stretching of hip muscles beyond a certain limit results in muscular and tendon strain. This can cause limited movement and pain. Medical help is necessary in these cases.

Certain hip injuries are also caused by overuse of the hip area. These kind of hip injuries develop and occur over a period of time due to contractions and constant pounding of the legs. These rarer kinds of hip injuries are as follows:

-Bursitis is a condition where the bursa sac is inflamed. The bursa sac acts as a cushion to the tendon and keeps it from rubbing with the bone in the hip joint.

-Tendonitis is an inflammation caused by gradual tearing of tendon fibers.

-Stress fractures are caused by overuse of the legs. This kind of hip injury generally occurs in athletes. -- It has to be treated immediately by stopping the activity that caused it and using the RICE (Rest, Ice, Compression and Elevation) treatment. Anti-inflammatory drugs will certainly help.

For further medical advice, consult your regular physician.

Source: articlecircle.com

Weekly Training Article | Prescription Drug and Painkiller Abuse | 10/3/11-10/9/11

By Alex Gwen Thomson

Prescription drug and painkiller abuse may not be at the forefront of our minds when we think of top drug issues this year, but it's actually becoming an increasingly worrisome issue of epidemic proportion. Addictions to prescription drugs are on the rise, as more teens and adults are finding it easier to get hold of them. New studies have shown that getting prescription drugs was actually easier than getting cigarettes or even beer.

One study of teen prescription drug access discovered an even more frightening statistic -- as many as 31% said they could buy prescription drugs through their friends or classmates, and a staggering 34% admitted that they got them from home, in the medicine cabinet or more alarmingly, from their own parents. Statistics like this really show why prescription drugs are something to be worried about, but are we doing enough to prevent this from happening?

As prescription drug addiction and abuse is often a family affair, more parents need to be aware that they, themselves, could be unwittingly contributing to their children's drug addiction, simply by not locking the medicine cabinet. Parents, nowadays, spend a lot more time worrying about their kids invading the liquor cabinet, when they should be worrying about the medicine cabinet. It's one thing for a child to drink, but for a youngster to be addicted to drugs such as Oxycontin, Xanax or any other drug you might be keeping in your medicine cabinet, is just way off the scale. ... So, why aren't we taking more care to ensure they don't fall into the wrong hands?

You may have heard of several well-known, young adult celebrities who have become fatalities due to in part -- or whole -- to overdosing on prescription drugs. There are stories such as the tragic death of Heath Ledger, Brittany Murphy and 38-year old Cory Haim, who had reportedly succumbed to a deadly combination of Vicodin, Valium, Soma and a muscle relaxant. These tragic deaths keep appearing on the news, however they are avoidable and death can be prevented. It takes a little care and attention when it comes to prescription drugs and educating your kids early about the dangers of not only prescription drugs themselves ... but also on the dangerous and quite often lethal mixing of prescription medications and alcohol.

There is a common impression that because prescription drugs are often given to you from a doctor that they are safe. This is a misconception. But it's not just your children that will need educating -- there are a few things that you, as an adult, can do too. For example, properly disposing of any old prescription drugs that are out-of-date or you no longer need, and keeping your medicine cabinet locked are two easy things you can do in order to increase security around the house and keep your children safe. Proper education and communication with your teens can also be a very big deterrent to even experimenting with prescription drugs.

Once a problem of addiction or abuse has been detected, it is wise and highly recommended that you and/or loved one seek immediate assistance in the form of either continued counseling, or education and support from an accredited facility that can help uncover and treat the addictions and abuse.

Source: physicalfitnessarticles.net