National Athlete of the Month | Bernard Lagat | February 2012

Event: Middle Distance

Born: 12/12/1974

College: Washington State '99

Career Highlights: Holds six American indoor and outdoor records; eight-time winner of the Wanamaker mile; two-time World Indoor and two-time World Outdoor gold medalist; two-time Olympic medalist; four-time USA Outdoor champion

Bernard Lagat has nearly as many American records (six) as he has wins in the Wanamaker Mile at the Millrose Games (8). His 2010 season included becoming the first ever American to win both the 3,000m and 5,000m at the IAAF Continental Cup while setting the American record in the indoor and outdoor 3,000m and outdoor 5,000m. Lagat now stands alone in the Millrose Games record book with his eight Wanamaker Mile wins and surpassed Irish legend Eamonn Coghlan’s previous best total of seven wins. Lagat donated all his bonus earnings during the 2010 indoor season to the Haiti Relief Fund. In 2007 Lagat won the first ever gold medal by an American in the 1,500m at the World Outdoor Championships and the first Olympic or World Championships gold for the country since 1908. He also became the first man ever to win the 1,500m-5,000m double at World Outdoors, and the first American to win a World Championship medal of any kind at 5,000m. And in winning both races at the 2006 USA Outdoor Championships, he become the first man ever to pull off the historic double. In 2006 Lagat posted the five-fastest 1,500m times by an American. He also had the fastest 3,000m and 5,000m times that season in the country. Lagat won a pair of 1,500m Olympic medals for his native Kenya before changing his national affiliation to the United States. A U.S. resident since 1996, Lagat officially became eligible to compete for the United States one day after the start of the 2007 World Outdoor Championships. “I thought long and hard before changing my nationality but… I have to look to my future after my running career has come to an end,” Lagat said. In growing up on his family's farm in Kapsabet, Kenya, Lagat sprinted a mile and a half to school each morning, and the same distance back. He began studying at Jomo Kenyatta University College of Agriculture and Technology when he became serious about running competitively. Lagat left Kenya for the United States when he received a scholarship from Washington State University in Pullman. He earned BA’s from Washington State in Management Information Systems, and Decision Science (Econometrics). Married to Gladys Tom and they have one son (Miika Kimutai Lagat) and one daughter (Gianna).

USA Championships

2008 Olympic Trials 1,500m (3:40.37) and 5,000m (13:27.47)

Four-time USA Outdoor 5,000m champion – 2006 (13:14.32); 2007 (13:45.87); 2010 (13:54.08); 2011 (13:23.06)

Two-time USA Indoor 3,000m champion – 2010 (8:12.60); 2011 (7:57.17)

2006 USA Outdoor 1,500m champion (3:39.29)

2011 USA Outdoor 1,500m runner-up (3:47.96)

International Championships

2004 Olympic 1,500m silver medalist (3:34.30)

2000 Olympic 1,500m bronze medalist (3:32.44)

Two-time World Indoor 3,000m gold medalist – 2004 (7:56.34); 2010 (7:37.97)

2007 World Outdoor 1,500m (3:34.77) and 5,000m (13:45.87) gold medalist

2009 World Outdoor 5,000m silver medalist (13:17.33) and 1,500m bronze medalist (3:36.30)

2001 World Outdoor 1,500m silver medalist (3:31.10)

2002 World Cup 1,500m champion (3:31.20)

Collegiate Championships

1999 NCAA Indoor mile (3:55.65) and 3,000m (7:54.92) champion

1999 NCAA Outdoor 5,000m champion (14:01.09)

Four-time PAC-10 champion

Awards and Honors

American indoor record holder in the 1,500m (3:33.34); mile (3:49.89); 3,000m (7:32.43)

American outdoor record holder in the 1,500m (3:29.30); 3,000m (7:29.00); 5,000m (12:53.60)

11-time NCAA All-American in cross country and track and field

1999 NCAA Indoor Male Athlete of the Year

1999 PAC-10 Men’s Track & Field Co-Athlete of the Year

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

Exercise of the Month | Clean and Jerk | February 2012

The Clean and Jerk is a explosive lift for advanced abilities. This exercise should be performed with proper weightlifting equipment, proper floor space and proper supervision. With all exercise, it is important to start small and work your way into a new routine.

Start out with just the bar, as this will assist you in achieving proper form, reducing the risk of injury. This explosive exercise will work on both upper and lower body fitness, as well as core stabilization.

To begin this exercise, start with the bar at your feet, shoulder-width apart. ... Squat down and grasp the bar with a overhand grip, slightly wider than shoulder-width. Pull the bar off the floor by extending at the knees and hips. When the bar reaches knee level, explosively raise your shoulders until the bar touches your thighs. At this point, jump upward while extending your body and pulling the bar up with your arms. Next, pull your body quickly underneath the bar by rotating your elbows under the bar, and catch the bar at your shoulders (while you get into a squat position). Stand up immediately after you have hit the bottom of the squat.

To perform the Jerk portion of the exercise, readjust your grip if necessary, and compose yourself for the next movement. Keeping your chest high, dip your body slowly into a squat position, then explosively drive upward with your legs, driving the bar up off your shoulders. At the top of the upward motion, extend your arms with the bar over your head and land in a split-squat position. The bar should be positioned directly over your ears with your arms extended at the end of this motion. Slowly bring your feet together and stand with the bar over your head, before slowly lowering the bar to the ground.

Weekly Training Article | Protect Your Lungs | 2/27/12-3/4/12

By Barney Garcia

Lungs are one of the most important parts of your body, which helps you to breathe. We intake oxygen and breathe out carbon dioxide. The quality of air that we intake results in the good or bad health of our lungs. There are many types of lung diseases such as asthma, bronchitis, allergies, lung cancer, Sarcoidosis, Interstitial lung disease, Tuberculosis, sleep apnea, etc. There are different causes for these diseases, but the following are the basic points that can be considered to protect the lungs from disease.

1. If you don't smoke, don't start!

2. If you smoke or use tobacco, quit. Quitting is the most important things you can do to keep your lungs healthy and prevent disease. Smoking damages your lungs and increases your risk for a number of diseases including lung cancer. It's never too late to quit.

3. Teach your children about the dangers of smoking and be a role model by not smoking or by quitting now.

4. Avoid second-hand smoke. Breathing the smoke from cigarettes and pipes increases your risk for the same diseases that affect people who smoke. Don't allow smoking in your home, in the car, or at work.

5. Many lung diseases are highly contagious, so one has to make sure that they wash their hands and cover their coughs and sneezes, as this may result in common viral infections such as cough, cold and flu. Wash your hands properly, as they can carry a lot of germs and your chances of falling ill may increase.

6. Do your best to control outdoor air pollution and keep the air we breathe clean.

7. Learn about indoor air pollution and what you can do to reduce your exposure. For example, turn on the exhaust fan when you cook and avoid using aerosol products (e.g. aerosol can of hair spray).

8. Regular physical exercise is good for your whole body, especially your lungs. Exercise makes your lungs stronger and better.

9. Pay attention to your health at work. Avoid breathing toxic fumes from chemicals, solvents and paints. Wear a protective mask when you work with chemicals and report unsafe working conditions.

10. At work or home stay away from asbestos. Always wear protective clothing including a facemask if you are working with asbestos.

11. Check if there are high levels of Radon gas at your home or workplace. People working in mines are often exposed to Radon gas. Kits are found in hardware stores that help in measuring the amount of Radon gas at home.

12. Eat a healthy diet. Use plenty of fruits and green vegetables in your diet.

13. The Indian way of Yoga, Pranyama (breathing exercise) is also very helpful in protecting your lungs.

Source: articlecircle.com

Weekly Training Article | I Want a Flat Stomach, but I Have Layers of Fat | 2/20/12-2/26/12

By Vacationbodies.com

So here is the truth about obtaining abs, if that's what you're looking for. Well the truth is just this: We all have a flat stomach, 4-pack and a 6-pack -- they are called the rectus abdominus. Unfortunately, even though we may have these abs, some of us can't see them. Many people have never seen a flat stomach, but it’s there. Underneath layers of fat, our perfect washboard abs await discovery. Depending on your current health situation, bringing these abs out may be a difficult task. If you are overweight and you have a significant amount of weight around your mid-section, there are a few things you should and shouldn't do.

You should not train you abs with heavy weight on an abdominal crunch or oblique twist, or any machine for that matter. The first thing you should do when you train your abs is start with little or no resistance (your own body weight will be plenty) and high repetitions. I realize that you want to bring your abs out, but using heavy weight is not the way to go. Making your abs bigger when they are already under layers of fat will only make your entire stomach look bigger.

You should do cardio. Doing cardio is going to help you lose fat throughout your body. You can not point to a place and try to reduce fat in that area (spot reduction). After all, wouldn't you rather lose fat on your entire body, not just on your stomach? By doing the right amount of cardio, you can help the process of bringing your abs out. It’s possible to lose fat through cardio and to train you abdominal muscles, but it requires the right balance of cardio and resistance training for best results.

If you are extremely obese, don't run. Running is a good source of cardio but morbidly obese individuals need to find other methods for cardio to go along with the mid-section training, because activities like running can put too much pressure on the knees. Low-impact aerobics, the elliptical machine, walking and the stair stepper are all good alternate paths for losing weight. Remember, if you have a layer of fat over your abs, you must have a mix of the right diet, cardio and resistance training.

*REMEMBER: Don't be discouraged when trying to achieve a flat stomach. One pound of fat is equal to 3500 calories. If you have a lot of weight around your core, imagine how many pounds you need to lose … furthermore, how many calories must be burned. *Muscle helps to burn calories, so don't be afraid to use the weights. One pound of muscle increases the body's metabolism. So putting on lean muscle mass is good.

Source: articlecircle.com

Weekly Training Article | Golf Injuries: Keeping Safe on the Green | 2/13/12-2/19/12

By Matthew Hick

If you enjoy playing lots of golf, chances are that in your lifetime you will have the unfortunate instance of having a golf injury. This article was written with the intent of helping you avoid such an injury, as well as to assist you with the correct information of how to handle what happens when you do get hurt.

Let's start out with the basics. Typically, golf injuries tend to happen in your lower back, shoulders, elbows, wrists, and hands. After all, these are the joint and muscle groups that you use the most when playing the sport. In sports, there are two types of injuries that can happen: cumulative and acute. Cumulative injuries are injuries that you get when you play too much of a sport, such as golf.

Over time, repetitive motions end up hurting your joints and muscles. Then, if you don't take care of yourself, you may one day find yourself with an injury and unable to play at all. On the other hand, an acute injury is a more sudden injury. Perhaps you swing at the ball and your shoulder pops out of place, or your back is thrown out.

There are certain things you can do to avoid both cumulative and acute golf injuries. To avoid cumulative injuries, it is important that you stretch out before even stepping out on the green. Make sure that you relax and loosen up all of your muscles and joints.

Take at least ten minutes before your golf game to do some basic, easy stretching exercises. It is even a good idea to stretch out after your golf game, as well. This will ensure that your muscles and joints have a chance to relax again. Stretching a second time will also help to prevent you from becoming sore in certain areas in the days to come.

If you find yourself having a tiny bit of pain in a certain area, but it is not bad enough to stop you from playing, realize that you may have the beginnings of a cumulative injury. It is highly important that you do not ever ignore joint pain or tenderness, any type of swelling, numbness, or a reduced range of motion. If any of these things occur -- even in small amounts -- it is vital that you see a doctor. Ignoring the situation and continuing to play golf will make a small injury into a large one.

If you get an acute injury while playing golf, you must seek immediate attention as well. First, stop what you are doing right away, and then wrap your injured area in a bandage that is tight enough to induce pressure. If necessary, put a bag of crushed ice (or a cold compress) on the injury for no more than fifteen minutes at a time, making sure the area has a chance to warm up before you freeze it again. Finally, get yourself to a doctor who can better help your injury to heal.

Both cumulative and acute injuries can be extremely painful. And they can put an end to your golf game if you don't allow them time to heal properly. So take some time off if you have a golf injury ... you will be all the better rested and ready to get out again soon!

Source: articlecircle.com

Weekly Training Article | Lowering the Risk of High School Football Injuries | 2/6/12-2/12/12

By Jonathon Hardcastle

Football is a dangerous sport. Players endure bruising contact, long practices in hot weather and all sorts of unusual stresses and strains on their muscles, ligaments and tendons. It is not possible to prevent injuries in the game of football and for this reason many parents are hesitant to allow their children to participate. But the risk of injury can be minimized with cooperation between parents, doctors and coaches.

When your child comes to you and asks to try out for football, your answer should always be contingent on the results of a full medical checkup. Be sure that the doctor knows that it is a sports physical so that he or she can check for the appropriate things like joint flexibility and heart health. After your child is cleared medically, then you can move on to investigating the program and learning what safety measures are provided.

One of the most important facets of avoiding injury in any sport is maintaining proper conditioning through exercise and good nutrition. Ask your child's potential coach how conditioning is handled. Year-round conditioning is ideal, but barring that, children should participate in appropriate conditioning programs for at least six weeks prior to the beginning of regular practices. Ask whether the coach is responsible for conditioning or if the program has a trainer that works with children.

Dehydration is a critical issue among football players since practices typically occur outdoors during the hottest part of the summer. Ask the coach what measures are taken to prevent dehydration. Know that fluid breaks should be taken about every 45 minutes and players should be allowed to drink all they want in order to keep properly hydrated. Also ask whether the coach, trainers or other personnel are certified in CPR.

Wearing protective equipment is a given, but you need to work with the coach to ensure that it fits properly. Whether or not the program requires it, your child should wear a mouth guard. Mouth guards are instrumental in preventing dental injuries and can protect against jaw and certain types of head injuries as well.

Ask what medical staff will be on hand during practices and games should an injury occur. To prepare for the worst-case scenario, consider giving the coach or trainer an emergency health care authorization letter. This letter will allow your child to be transported and treated at a hospital even if you are not there to give permission.

Source: articlecircle.com

Weekly Training Article | Motivational Tips for New Runners | 1/30/12-2/5/12

By Dave Elger

Having trouble getting out the door? Here are a few tips to help keep you motivated.

Pick a goal. A performance goal. Maybe a race, or just a specific workout. I recently met a woman that was so proud when she ran 30 minutes without stopping, I could tell something had really clicked with her. She is hooked.

Start slow. A beginning running program needs to be slow, easy, progressive, and hopefully enjoyable. Back in my days at Ball State University we took 12 weeks to take adults through a jog-walk progression with a final goal of jogging 20-30 minutes, nonstop. Remember, the more out of shape you are, the more uncomfortable exercise is going to be, unless you keep the intensity low. If you cannot walk 3.5 miles in an hour, you are not ready to start jogging.

Buy some nice gear. Good shoes and comfortable gear might be something you look forward to using on a regular basis.

Involve the family. Family fitness is an awesome motivator for parents.

Involve others. It does help some to workout with others. Most of the time I am alone, but the tough workouts (like long runs or intervals) are best done in groups.

Get a dog. My dogs are raring to go every morning, and it is hard for me to turn them down. I love taking them out for those easy morning runs.

Establish a routine by running often at the same time of day.

Keep a log. I had a roommate at Ball State that hung a calendar in the kitchen and recorded his timed runs on a daily basis when he was preparing for a marathon. To me, those 2-hour-plus morning runs highlighted on that calendar looked very impressive.

Learn. Read, go to workshops, attend lectures, and do what you can to find out what others do to make themselves successful.

Variety. Run different routes, maybe change up the pace once in a while. Cross training may keep you from burning out on running.

Patience! Many give up after a short time because they do not see results. You have to stick with it and give your body a chance to adapt.

Think positive! I tell students in my tobacco cessation class: keep telling yourself 50 times a day that you need a cigarette and you will never quit, because that is what you believe. What would happen if you told yourself 50 times a day, I cannot wait to get in shape! … After about a week, you would have a much better outlook on working out.

Reinforcement. I honestly cannot explain why I became such a fanatic about exercise, but I do remember having some modest success as a high school freshman cross-country runner. … And after that, the harder I worked, the better I became. That was all the reward I needed.

So what are you waiting for?

Source: articlecircle.com