National Athlete of the Month | Nick Symmonds | August 2012

Event: 800m
Born: 12/30/1983
College: Williamette University '06

In 2009 Nick Symmonds became the first American to make the men's 800m final at the World Championships since Rich Kenah won the bronze medal and Mark Everett finished eighth in 1997. Symmonds duplicated that performance again in 2011. He qualified for his first Olympic team in 2008 at Hayward Field in one of the most memorable races of the Trials. A native of Boise, Idaho, Symmonds won seven NCAA Division III titles competing for Williamette University. Competing for the Oregon Track Club Elite, Symmonds worked to open the Tan Republic tanning salon.

USA Championships
Five-time USA Outdoor champion – 2008 (1:44.10); 2009 (1:45.86); 2010 (1:45.98); 2011 (1:44.17); 2012 (1:43.92)
2008 USA Indoor runner-up (1:46.96)
2007 USA Indoor champion (1:48.73)
Two-time USA Outdoor runner-up - 2006 (1:45.83); 2007 (1:45.17)
 
International Championships
Member of Team USA for 2008 Olympic Games
Three-time member of Team USA for World Outdoor Championships ('05, '07, '09)
 
Collegiate Championships
Four-time NCAA Division III Outdoor 800m champion - 2003 (1:49.51); 2004 (1:50.87); 2005 (1:49.87); 2006 (1:49.59)
Three-time NCAA Division III Outdoor 1500m champion - 2003 (3:46.66); 2005 (3:54.20); 2006 (3:40.91)
 
Awards and Honors
NCAA Division III national record holder
2005 NCAA Division III Track and Field Male Athlete of the Year
 

Source: http://www.usatf.org

Exercise of the Month | Chest Press: Dumbbells | August 2012

The Dumbbell Chest Press is a premier exercise to work the chest, shoulder and arm regions. Begin by laying supine on an exercise bench. The back should be flat against the bench with the feet just wider than should-width apart. Position the dumbbells on the sides of the chest, with bent arms under each weight. Your grip should place the knuckles perpendicular with the torso. In a pressing motion, raise both weights upward until the arms are extended. Once extended, slowly lower the weights down to the sides of the upper chest -- you should feel a slight stretch in the chest and shoulders. Repeat this motion to perform another repetition.

Major Muscles Involved: Pectoralis Major, Anterior Deltoid, Triceps Brachii

Weekly Training Article | Mountain Biking: An Introduction | 8/27-9/2/12

By Andrew Manifield

Mountain biking is a great way to explore the outdoors, stay in shape or just have fun. Racing down the side of a mountain is a lot of fun, although it can also be quite dangerous. But even though it's dangerous, if you ride with caution, it can be enjoyed by the entire family.

Styles of mountain biking are characterized into three different styles -- downhill, free riding and cross country. Even though the different styles are similar in some ways, they still require different skills. The style that you pick will determine the type of bike you get.

Locations for mountain biking: The sport can best be thought of as biking on an unpaved surface. Many areas throughout North America have specific locations designed for mountain biking. Before you decide to go down a trail, you should always check with your local park to get the routes, regulations and rules.

You can also find groups that have mountain bike rides and competitions. Look on the Internet, or even in a local paper, and see exactly what's available in your area. You may be able to find groups for more advanced riders, as well as beginners.

Endurance and stamina are a must for a great mountain biker. It will also take ambition and practice to succeed and conquer the courses. Like all other sports, it takes time and practice. Those just beginning will have to get past the bumps and bruises from falling off the bike.

Selecting your mountain bike: The bike you select is more of a personal choice and a big determining factor on the type of riding you will do. Bikes come in all styles, shapes and prices, which will make selecting one for yourself very difficult.

You should use the Internet to help you shop for a bike and perform price comparisons before you make a purchase. Before you buy a bike, always ask to try it out, first. A great mountain biker will become one with his or her bike. When buying, make sure you check for comfort, how it fits and even how it's geared.

Staying safe when riding: Mountain bike riding on unpaved roads can be very dangerous. Anytime you're riding you should wear a helmet, along with knee and elbow pads. If you're following a group, or riding in the woods, you should strongly consider a pair of goggles. Safety should be your top priority and never taken lightly.

Source: physicalfitnessarticles.net

Weekly Training Article | Ways to Avoid and Treat Back Pain | 8/20/12-8/26/12

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 | Harmful Muscle-Building Myths | 8/13/12-8/19/12

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 | Stretching and Its Benefits | 8/6/12-8/12/12

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.

National Athlete of the Month | Shannon Rowbury | July 2012

Event: 1,500m
Born: 9/19/1984
College: Duke '07 

Shannon Rowbury has delivered top U.S. performances at recent international championships. First, in  2008 Rowbury turned in the top performance ever by an American woman in the Olympic 1,500m final when she finished seventh in 4:03.58. She then won a bronze medal at the 2009 World Outdoor Championships to post the best finish by an American in a world outdoor championships women's 1,500-meter final in 10 years. Rowbury has been on a gradual rise to global prominence as a middle-distance runner since high school. She won the 800 meters at the 2001 National Scholastic Outdoor Championships while attending Sacred Heart Cathedral Prep School in San Francisco, Calif. At the 2011 World Championships, she raced with a leopard-print ribbon on her singlet in memory of her Duke teammate Sally Meyerhoff. She enjoys soccer, film making and competed in Irish dancing for 11 years. 

USA Championships

Two-time USA Outdoor champion – 2008 (4:05.48); 2009 (4:05.07)

2012 Olympic Trials runner-up (4:05.11)

2008 USA Indoor 3,000m champion (8:55.19)

2010 USA Indoor runner-up (4:19.48)

International Championships

2009 World Outdoor bronze medalist (4:04.18)

Collegiate Championships

2007 NCAA Indoor mile (4:44.21) and 3,000m (9:02.73) runner-up

Source: http://www.usatf.org/

Exercise of the Month | Lat Pulldown | July 2012

The "Lat Pulldown" is a phenomenal compound exercise for the back. It is performed by grasping the bar, a little bit further than shoulder-width apart, with either a pronated or supinated grip. ... Studies have shown that a supinated grip could possibly provide a more beneficial muscle load. Maintain an erect torso, with a slight backward lean, and pull the bar to (and slightly touching) the upper chest. While maintaining the same torso position, slowly extend the arms back to the starting position.

Major muscles involved: Latissimus dorsi, Teres major, Middle trapezius, Rhomboids

Weekly Training Article | Muscle Building: An Inside Look | 7/30/12-8/5/12

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 | Getting Fit With Water Aerobics | 7/23/12-7/29/12

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

Weekly Training Article | When Your Workout Is Complete | 7/16/12-7/22/12

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 | Health Issues and Exercise | 7/9/12-7/15/12

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 | Improving Your Run Time | 7/2/12-7/8/12

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

National Athlete of the Month | Ryan Hall | June 2012

Event: Marathon

Born: 10/14/1982
College: Stanford University '06

Heading into the 2012 Olympic Games, Ryan Hall becomes an American contender for a medal in the marathon. Hall has numerous American marks already to his credit including the American half marathon record and Olympic Trials record. He also posted the second-fastest marathon time ever by an American of 2:06.17 with his fifth place finish at the 2008 London Marathon. Hall ran 2:08:24 in his debut marathon in 2007. It was the fastest ever debut marathon time by an American. He went from prodigy to American record holder in a span of a few years. He became the first American to break the one-hour barrier in the half marathon and broke Mark Curp’s record, which had stood for 21 years, by more than one minute. He ran the fastest time by an American at the 2006 World Cross Country Championships in Japan, placing 43rd. As a prep standout, Hall ran the third fastest high school time ever in the 1,500 meters of 3:42.70. The California state champion, Hall held the second fastest high school 1,600m time of 4:00.52 in the country. Wife Sara (Bei) Hall is also an elite distance runner, who won the 2011 Pan Am Games steeplechase. The Halls are active with charitable groups such as Team World Vision. They worked on a campaign in 2008 entitled, “More Precious than Gold,” that raised nearly a million dollars to help bring clean water wells and irrigation systems to poor communities in Zambia.

USA Championships
2008 Olympic Trials Marathon champion (2:09:02)
2007 USA Half Marathon champion (59:43)
2006 USA Cross Country champion – 12k (34:38)
2012 Olympic Team Trials Marathon runner-up (2:09:30)

International Championships

10th at Olympic Marathon (2:12:33)

Collegiate Championships

2005 NCAA 5,000m champion (13:22.32)
2003 NCAA Cross Country runner-up

Awards and Honors

American half marathon (59:43) and 20 km (57:54) record holder
Three-time NCAA Cross Country All-American
Stanford 5,000m record holder (13:22.32)

Source: http://www.usatf.org/

Exercise of the Month | The Pull Up | June 2012

The Pull Up is a very simple, yet demanding, exercise that you can do with very little equipment. The only equipment needed is a chin-up bar, which can easily be purchased at any sporting goods store. The Pull Up concentrates on the upper body, back and core. As with any exercise, it is imperative to have a proper warm-up prior to engaging in this activity.

To execute a Pull Up, stand underneath a Pull Up bar with your feet shoulder width apart. Jump up and grip the bar with an overhand grip, and bend your knees, crossing your legs at the ankles for a balanced position. Pull yourself up so that your chin is level with the bar. ... After holding for a moment, slowly lower yourself so that your elbows are extended. Repeat this motion to your desired number of repetitions.

Throughout the exercise, focus on keeping your chest up, and shoulders and eyes level. Adaptations can be made to make the Pull Up more difficult, such as adding a weight belt, or performing a single-arm Pull Up. You can also widen your grip to make the Pull Up more challenging.

Muscles Involved: Latissimus Dorsi, Brachioradialis, Teres Major, Deltoid, Rhomboids, Trapezius, Pectoralis Major, Pectoralis Minor.

Weekly Training Article | Proper Hydration and Its Importance | 6/25/12-7/1/12

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

Weekly Training Article | When Your Workout is Complete ... | 6/18/12-6/24/12

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 | Cardiovascular Exercise and Its Benefits | 6/11/12-6/17/12

By Susan Jan

There are some key factors to consider when exercising, in order to achieve maximum results. These factors include: the duration of each exercise, the intensity, the frequency you workout, and whether or not you use interval training. This article will examine each of these aspects to help you achieve the maximum benefit from your cardio workouts.

Cardio is important for both weight loss and good cardiovascular health. Some body builders forget the importance of cardio because they do not want to lose muscle mass as a result. It is important that part of your exercise regime focuses on aerobics. Contrary to what some people believe, cardio will not reduce your muscle mass. It will help you build endurance and gain more definition in your physique. Below is a list of reasons why you should keep up-to-date with your cardio workouts.

* Lowers blood pressure and resting heart rate.
* Burns calories.
* Helps prevent disease, such as heart attacks and obesity.
* Increases endurance.
* Good mental health.
* Sheds off that layer of unwanted fat.
* Increases blood flow to your muscles, which results in more nutrients being delivered to them.

Intensity
Intensity means how hard you are working during your activities. Intensity is a key component for optimal health and fat loss. Beginners should target a heart rate lower than 55% of their maximum heart rate, while intermediate and advanced people should aim for about 65-90%. Your maximum heart rate level is approximately 220 minus your age, but of course this may vary depending on your fitness level. Gym and fitness equipment usually have hand sensors that will tell you what your heart rate is so that you can maintain a good level of intensity throughout your workout. If you find these sensors annoying to hold or you're outside, an easy way to see how hard you are working is to see how well you can talk. If you can sing during your workout, you are most definitely slacking. If you can barely talk, you are probably working too hard. The idea is to be able to talk, but with some difficulty.

Duration
Duration is how long you do a continuous aerobic activity in one session. Ideally, you should be training between 20 and 60 minutes per session. If you are a beginner, you may start by doing shorter workouts of about 10 minutes at a time. Once you become stronger and more comfortable, you should start to increase your exercise time. You should NEVER, EVER strain yourself, especially if you are new to exercise. If you feel weak, sick or dizzy, slow down or stop, and of course, consult a physician if you have any health problems before you begin. Note, that although cardio will not promote muscle loss, if your goal is to add mass you should only be doing about 20-30 minutes at a time or else you will burn too many calories.

Frequency
You should generally perform cardio workouts 3 to 5 times per week. You should never space your cardio sessions out for more than 48 hours because your body can start to loose the positive effects from the previous workout.

Interval Training
Interval training is a cardio workout that will take less time than a regular cardio workout and burn more calories. This type of workout is very effective and you will only need to do it for 15 to 20 minutes at a time. An example of interval training is to run for 3 minutes and walk briskly for 2 minutes. You continue this cycle until your workout is complete (do not forget to warm up). This type of workout is great for preventing the boredom that can come with steady-state cardio and boosts fat loss. Remember that you should always be changing the duration of your running and walking time to keep your body guessing. This type of cardio can be done on virtually any cardio machine, and also outdoors.

Source: physicalfitnessarticles.net

Weekly Training Article | Health Issues and Exercise | 6/4/12-6/10/12

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

National Athlete of the Month | Allyson Felix | May 2012

Event: 100m, 200m, 400mBorn: 11/18/1985
College: USC

 

Career Highlights: 2008 Olympic 4x400m gold medalist; Two-time Olympic 200m silver medalist ('04,'08)

 

A past 100m, 200m and 400m champion, in 2012 Allyson Felix must decide which races to focus on for London. She made history at the 2009 IAAF World Outdoor Championships by becoming the first woman ever to win three world 200-meter titles. In 2007 Felix became the second woman in history to win three gold medals at one World Championships (200m, 4x100m and 4x400m). In 2005, she went undefeated in the 200m, winning the world title and recorded the three fastest times in the world. As an 18-year-old, she won her first Olympic medal in the women’s 200m at the 2004 Olympic Games in Athens and secured the world junior record at 22.18. Felix actually ran faster at a meet in Mexico City in 2003 (22.11), but meet organizers had not arranged for drug testing at the meet and the time wasn't ratified by the IAAF. Her winning time at the 2004 Olympic Trials 200m (22.28) was faster than every winning time at the Olympic Games through 1976. Her father, Paul, is an ordained minister who teaches New Testament Greek at the Master’s Seminary in Sun Valley, Calif. Her mother, Marlean, is an elementary school teacher. High school teammates called her “chicken legs” due to her long, spindly legs. She didn’t start running track until her freshman year of high school. USA Today reported that she had leg-pressed 700 pounds on a machine and dead-lifted 245 pounds. Felix was a prep media sensation, having had front-page articles in Sports Illustrated and USA Today, among other publications.

 

USA Championships
2011 USA Outdoor 400m champion (50.40)
2010 USA Outdoor 100m champion (11.27)
Five-time USA Outdoor 200m champion - 2004 (22.28); 2005 (22.13); 2007 (22.34); 2008 (21.82); 2009 (22.02)
2004 USA Junior 200m champion (22.28)
2003 USA Indoor 200m champion (23.14) - National High School record

 

International Championships
2011 World Outdoor 400m silver medalist (49.59) and 200m bronze medalist (22.42)
2008 Olympic 4X400m gold medalist (3:18.54)
Two-time Olympic 200m silver medalist - 2004 (22.18); 2008 (21.93)
Three-time World Outdoor 200m gold medalist - 2005 (22.16); 2007 (21.81); 2009 (22.02)
Two-time World Outdoor 4x100m gold medalist - 2007 (41.98); 2011 (41.56)
Three-time World Outdoor 4x400m gold medalist - 2007 (3:18.55); 2009 (3:17.83); 2011 (3:18.09)
2003 Pan American Games bronze medalist (22.93)

 

Awards and Honors
Three-time Jesse Owens award winner (2005, 2007, 2010)
2010 Diamond League champion in the 200m and 400m
USA Junior and high school 200m record holder (22.51)
Five-time California state prep champion (three-time 100m, two-time 200m)
2001 World Youth 100m gold medalist

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