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

National Athlete of the Month | Kara Patterson | January 2012

Event: Javelin Throw

Born: 04/10/86

High School: Skyview HS (Vancouver, Wash.)

College: Purdue '09

Career Highlights: Four-time USA Outdoor champion ('08, '09, '10, '11); 2009 NCAA runner-up; Two-time BCAA All-American

Kara Patterson continued her dominance of women's javelin in the United States by winning her fourth consecutive national title in 2011. At the 2010 USA Outdoor Championships, she improved Kim Kreiner's American record with her winning toss of 66.67m/218-9. Patterson burst onto the national scene in 2008 when she won Olympic Trials with a mark of 58.44m/191-9 and earned a spot on her first Olympic team. At the 2008 Big Ten Championships, Patterson secured her second conference title and shattered the Big Ten record and the Boilermakers' all-time record with her heave of 61.56m/202-0, It was the top throw by an American in 2008, the second longest in NCAA history, and placed her second on the U.S. all-time list behind American record-holder Kim Kreiner. Patterson redshirted the 2007 season. In 2006, Patterson won her second straight NCAA Mideast Regional javelin championship with a throw of 51.16 meters, advancing to the NCAA Outdoor Championships where she finished 26th. She capped off her 2005 season by winning the silver medal at the Pan Am Junior Championships with a launch of 50.26m/164-11. Patterson won the 2005 NCAA Mideast Regionals and Big Ten Championships meets. In high school, Patterson was a four-year varsity letter winner in swimming, basketball and track and field, as well as a three-time javelin state champion.

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

Exercise of the Month | Calf Raises | January 2012

The Calf Raise is a simple, yet effective, exercise for your lower legs. There is no extra equipment needed for a calf raise, however, you can perform this exercise on a step to increase the range of motion of the exercise.

To perform a Calf Raise, position your feet shoulder-width apart, with your hands on your hips, or holding onto a sturdy object for balance. Contract your calf muscles and slowly raise your heels off the ground. Once your heels get 2-3 inches off the ground hold this position for 5 seconds and slowly lower your heels back down to the ground. It is important to maintain body control during this exercise.

To increase the difficulty of this exercise, you can add weight by holding dumbbells in your hands. You may also perform the Calf Raise on one leg at a time. -- This incorporates proprioception into the exercise. The straight leg calf raise concentrates on the Gastrocnemius muscle. To target the Soleus muscle, perform the Calf Raise with a bent knee.

Weekly Training Article | Home Workouts vs. Gym Workouts | 1/23/12-1/29/12

By Gregg Hall

Making the decision of where you will go to exercise is a very important step in reaching your goals of fitness. A lot of factors will go into this decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where you will go to exercise, you can move onto deciding how you plan to work out.

As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you'll save money on fuel as well as wear and tear on your vehicle.

Memberships to a gym can often be quite expensive and may include other things that you don't need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home.

Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statement applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you'll probably end up getting hurt or frustrated because you aren't making any progress.

Along with the financial gains, exercising at home may also help those who don't like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don't need to worry about time at all.

Those of you who are motivated by being with people you know while working out away from home, a gym may be a better idea. At the gym, you'll also have more of a selection of equipment, far more than you'll have at home.

If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim in a triathlon, you'll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn't even know you had.

Gyms will also offer you classes that you may find very motivating. You can also meet new people in class, or just help others along if you choose.

All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you'll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life.

Once you have given it some thought and weighed the pros and cons, you'll have no problem making the choice. Always keep in mind that once you've made your choice, you can always switch if you aren't happy with the choice you made.

Source: articlecircle.com

Weekly Training Article | Chronic Nonspecific Back Pain | 1/16/12-1/22/12

Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives. It can range from a constant ache to a sudden sharp pain. For back pain to be considered chronic pain it needs to persist for a period longer than three months. Chronic nonspecific pain as it’s called is "nonspecific" in nature. In other words, in most cases, the cause of the pain is unknown or difficult to diagnose.

Four out of five people that visit their doctor for back pain have nonspecific back pain as the cause. Because chronic nonspecific back pain can result from several factors -- physical, psychological and even social -- its treatments need to be just as diverse.

Noninvasive treatments for chronic nonspecific back pain are the most common prescribed by doctors. These include back braces, pain medications, cold or heat therapy, electrical stimulation, and exercise therapy.

Many back braces or lumbar supports are available without a prescription at local pharmacies and general stores. The main concern behind the use of a back brace is that the overuse of a back brace may atrophy or waste away spinal support muscles that would normally support the back (due to lack of use). If you plan on using a back brace to support your lower back, it’s best to limit its use to several hours a day. You can also use a back brace to help support your back when returning to a labor-intensive job after an injury or from a long vacation.

Another option is OTC or over the counter pain medications. These can include medications such as Aleve or Aspirin, but also encompass topical analgesics such as PainEnz, or Icy Hot. These topical analgesics stimulate your sensory receptors for heat to cover-up or counteract pain.

Back pain is a serious issue; the above treatments are only for temporary relief of nonspecific back pain. If you are experiencing sharp or acute back pain you need to have it checked out by your doctor. -- It could be a sign of a much greater problem that can only be diagnosed by a medical professional.

Source: articlecircle.com

Weekly Training Article | Being Healthy is a Choice | 1/9/12-1/15/12

By Gregg Hall

Your body does so much for you and that is why so many people are returning the favor, so that their body keeps giving them that boost in life.

Natural health is one of the ways many people are opting for as they have come to appreciate all that Mother Nature has to offer, in the ways of ingredients that help the body.

Natural health is also about being pro-active in your life. You need to understand that if you want to be part of the natural health community, then you must be dedicated to making your life -- and especially your body -- healthy.

Natural health is not about being a health freak, but more a health-conscious person. It is about making the lifestyle work with and for you.

To truly appreciate what natural health has to offer, you need to invest in a natural health book, which you can read and find out more on the subject of natural health.

If you have been living the junk food and quick meal life, then you will need to incorporate vitamins into your natural health regime; to be successful in this, you will need to obtain knowledge on what vitamins your body lacks.

You will find that a whole lot of options are open for you. And that is why you will need to do research that will help you in your aim of living the natural, health way.

Natural health also means incorporating more naturalistic solutions into your life. You will be able to enjoy the pleasures of life with a body that functions at its optimum at all times.

And if you are truly dedicated, you will succeed. The best part is that once you start living better, you start feeling better; and that is crucial in dealing with everyday stresses and depressions.

Source: articlecircle.com

Weekly Training Article | The Exercise Ball: Try it for Core Conditioning | 1/2/12-1/8/12

There is so much being said nowadays about working out with an exercise ball that you may have wondered what all the fuss is about.

Originally created for use in physical therapy, the exercise ball, better known as the Swiss ball, is a large, inflated, rubber ball around 25-35 inches in diameter. In the past, the exercise ball was used by physical therapists to help rehabilitate their patients, particularly those with lower back pain.

Today, the exercise ball is a common tool in many physical fitness programs. One reason for this is, like Pilates, the use of the exercise ball helps to firm up the trunk muscles in the core of the body. Training the core of the body not only lends strength to the limbs and trunk but it also keeps the body flexible, balanced and provides support for the spine.

The effectiveness of using an exercise ball for core conditioning is due to the round shape which creates instability for the body. This in turn causes your body's core muscles to react to the instability caused by the ball. Over time, your body will improve the strength and flexibility of those muscles as it begins to intuitively rely on the core muscles for balance.

Using an exercise ball as part of a fitness program can include a wide range of difficulty levels from easy to moderate, to difficult -- each level requiring support from the core muscles.

If you've ever wanted to give the exercise ball a try, here are a few routines to get you started:

1) Squat and Lift

Stand with your feet shoulder-width apart while holding the exercise ball in your hands with both hands on either side of ball.

Bend both knees (as if you are going to sit) so that you are squatting slightly as you lower the ball in front of you.

Slowly straighten your legs to a standing position as you lift the ball to shoulder length.

Once you have straightened up completely, slowly raise the ball above your head and then slowly lower it to shoulder height again.

Repeat the exercise 10 to 15 times.

2) Hip Extension

Lie on your back on the floor with your heels propped on the exercise ball.

Slowly lift your hips off the floor as you squeeze your buttocks and tighten your abdominal muscles.

Continue to lift your body off the floor until your body is in a straight line.

Hold this position for a few seconds and lower.

Repeat the exercise 10 to 15 times.

3) Lunges

Place the exercise ball on the floor and stand with your back towards it.

Standing with your feet together and your hands on your hips, place one foot on the ball behind you.

Slowly bend your front knee, ensuring that your knee doesn't pass your toes.

Try to keep your back erect -- do not lean forward as you bend.

Repeat the exercise 10 to 15 times.

These exercises are just the beginning. There are so many exercises you can do on the exercise ball that you'll never become bored. You may also develop your own routines that you find helpful. Be sure, however, you warm up first for 5-10 minutes before getting started. Used properly, the exercise ball will increase the strength and flexibility of your core muscles with regular use. No matter what your fitness level is, give the fitness ball a try. You'll be surprised to see how much fun it can be.

Source: articlecircle.com