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