Andrea: 1st Place Athena in Diamond Girls Triathlon!

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Advocare Sponsors Independence Bowl 2009!

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Your Exercise Routine: How Much is Enough?

Here is an article I found on WebMD that addresses (finally) an issue I've been fighting for a while. We have all heard the recommendations that 20-30 minutes of exercise a few times a week is all you need, right? Well, that might be true in some cases. For the majority of us, however, exercise requirements are higher. The 30 minute mark was loosely based on some research that showed positive health results after a group worked out for about half an hour 3-5 times a week. The problem is that most people are not after the minimal health benefits of exercise. Granted, some are, and that is fine. Most are not, so they must be prepared to work out longer and harder to get the desired benefits. For example, moderate walking for half an hour only burns 150-200 calories, which is not a challenge to counteract by eating a small sandwich. Even an hour of intense exercise may only burn 300-400 calories, but the net effect over time is that the metabolism stays higher for longer periods throughout the day, and as your body becomes more athletic you burn more calories just standing still. Increased muscle mass, stronger bones, a more efficient cardiovascular system, and more energy expended during exercise are all benefits of a more rigorous exercise program. Enjoy the article.... Damon

READ ARTICLE ON WebMD

Experts explain why some people should try for 30 minutes of exercise a day, while others need up to 90 minutes.

In January 2005, the U.S. government released a new set of dietary guidelines essentially telling us that as Americans get bigger, so does the length of time we need to be physically active.

While it's a little more involved than that, the guidelines from the Department of Agriculture and the Department of Health and Human Services indicate that at least 30 minutes of daily physical activity is required to reduce the risk of chronic diseases in adulthood. And for some, that's only the beginning.

"The dietary guidelines committee primarily focused on the role of physical activity in influencing energy balance and weight status," says Russell Pate, PhD. Pate was a member of the dietary guidelines advisory committee.

"We felt that it was important to reaffirm the 30 minutes of exercise every day guideline as applicable to all adults," says Pate, "but also go beyond that and focus on people who tend to gain weight anyway even if they are meeting that 30-minute threshold."

Thirty minutes of exercise every day? And in some cases, even more? While it might not be music to your ears, it is health to your body.

"Poor diet and physical inactivity, resulting in an energy imbalance (more calories consumed than expended), are the most important factors contributing to the increase in overweight and obesity in this country," according to the guidelines.

Going Beyond the 30-Minute Threshold

It's not like we haven't heard it before: Exercise is an essential part of the health equation, and 30 minutes a day is where it begins.

"Thirty minutes of physical activity is across the board to all adults, every day of the week," says Pate, who is a professor at the Arnold School of Public Health at the University of South Carolina. "There is enormous scientific information to support this."

Meeting the 30-minute threshold will help a person maintain a healthy weight and reap health benefits like lowering the risk of heart disease, osteoporosis, diabetes, and hypertension, according to the guidelines.

From there, the amount of physical activity a person needs climbs, depending on his weight status.

"For those who are following the 30-minute guideline and gaining weight anyway, they may need as much as 60 minutes a day to prevent weight gain," says Pate.

And at the high end of the spectrum is 90 minutes of exercise every day.

"The 90-minute recommendation is for people who have been significantly overweight, lost a substantial amount of weight, and seek to maintain that weight loss in the long term," Pate tells WebMD. "Data from the National Weight Loss Registry indicates that people who have been overweight succeed in losing and maintaining weight loss for an extended period if they are highly active during the period when they are maintaining the loss."

Ninety minutes is the bottom line for people in this category, although some might comment that most people aren't even doing 30, so why would they do two or three times that?

"It looks different, and dramatic and potentially controversial," says Pate. "But whether you like the facts or not, it's important to base the recommendation on the best science available."

What Changed?

While these new guidelines may be a frightening thing in the face of a busy lifestyle, they're not far off from where we've been.

"The 2005 dietary guidelines really spell out for us what we've been told along," says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

In 1996, explains Bryant, the U.S. surgeon general issued a position that Americans should strive to obtain 30 minutes of moderate physical activity on most days. While some might have interpreted that to mean three days a week -- a common misconception -- the science has always indicated more than that was necessary to maintain weight and promote health.

In 2002, the Institute of Medicine upped the ante by saying Americans needed to accumulate even more physical activity if they wanted to effectively control weight.

"The 2005 guidelines put all this together and refined the information," says Bryant, "basically saying you want to strive to get in as much physical activity as you can on most days: 30 minutes a day if you're a person of normal body weight and you just want the health benefits of being physically active, 60 minutes if you want to control your weight, and 90 minutes if you want to lose and sustain."

Making Room for Exercise

So Americans need to make time to exercise and find a way to work the recommended amount of physical activity into a busy schedule, whether its 30 minutes or 90. The good news: you can do it in bits and pieces.

"The effects of exercise are cumulative," says Bryant. "It doesn't have to be done all at once. It's like loose change in your pocket -- it all adds up at the end of the day and meets the threshold."

So while you don't need to spend hours at the gym every day, you do have to get the heart pumping.

"Whatever activity it is, you need to move your body to the degree that it's making you breathe faster or harder," says Rick Hall, a registered dietitian and advisory board member for the Arizona Governor's Council on Health, Physical Fitness, and Sports.

And since the new guidelines state you should have physical activity on "most days," what happens if you miss a day?

"Theoretically, you can't make up for lost time if you miss a day of exercise," says Hall. "But in reality, energy balance means that if you burn more calories on the other days, you will in a sense make up for it."

But the bigger problem for most people, explains Hall, is falling off the exercise wagon, and never getting back on.

"Most people get out of their routine, and give up," says Hall. "So when you miss a day, don't try to pack more into your next workout so that you feel so overwhelmed that you never exercise again. At the very least, squeeze some push-ups or sit-ups in at the end of the day, and get back into your routine the next."

So when it comes to the recommendation of 30-90 minutes of physical activity on most days -- can it possibly be done? Yes, if you make it a priority.

"You can do this," Hall tells WebMD. "You have to make it a priority. Most people can incorporate these recommendations into their lives, no matter how busy they are. But it's something you have to want to do."

Working in the Workouts

Here are some suggestions for becoming physically active:

• Start by remembering that physical activity doesn't always mean the dreaded "e" word: exercise. "Encourage yourself to be physically active by doing things you actually enjoy," says Hall. "Make a list of things you like to do that are active, and find ways to fit them in."
  
  
• Make it a group event. "Take a walk with your family, go for a walk with friends at lunch, take your kids to the park and play with them instead of sitting on the bench," says Hall.
  
  
• Go for the tried and true. "Take the stairs instead of the elevator, and park your car further away from the office," says Hall. "These are small ways to incorporate regular physical activity into your daily routine that add up over the course of the day."
  
  
• Find new things to do. Try swimming, hiking, water skiing, snow skiing -- something new and different. "There are so many things that are physically active that are fun, so make it a priority to do those things," says Hall. "It's good for your physical and mental well-being."
  
  
• Find a support system, and reward yourself. Pate's recommendation for working the required amount of physical activity into your daily routine is to build a network of support. "People are more likely to succeed with adopting increased physical activity if they build good social support around the activity," says Pate. "Be active with a family member or a friend, and set up a reward system together so when you achieve something, like being active on 90% of the days you agree to, go to the movies or go out for a healthy dinner."
  
  
• Start with 30. "I worry a lot about people misinterpreting the recommendations or being discouraged by the sense that they may need even more physical activity than they've been told before," says Pate. "My advice is to meet that 30-minute guideline and see if there is a problem with weight management. Lots of people who are not meeting that 30-minute guideline and work up to it will find that their weight will stabilize or they may lose weight."

From there, Pate explains that you can determine whether the 60- or 90-minute recommendation is right for you.

"If you meet the 30-minute guideline consistently for an extended period and gain weight anyway, you are one of the people who needs more than that to maintain energy balance," says Pate. "This all comes down to the individual, and how they act on the guidelines."

New Guidelines in 2010

The guidelines are updated every five years, as required by law. So until 2010 when a new set is announced, the 30-60-90-minute rule is in effect, and Americans need to find their threshold and work it in to their daily lives.

While a new set of guidelines might change that number -- for better or worse, depending on how you look at it -- the current goal is: "Balance energy and weight status," says Pate. "And, make it fun. Meet your goals in a way you enjoy."

See Jane Run, Bike and Swim

This is too cute... Damon

EVEN though her son and daughter were on year-round swim teams, Alison van Diggelen of San Jose, Calif., had reservations about letting them sign up for a children’s triathlon. Would they have the stamina? Would the other children and parents be too competitive?

Multimedia

Slide Show

Medals and Swimmies

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Kevin Moloney for The New York Times

Treats for the finishers in Platteville, Colo. More Photos »

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I guess I was wrong!

Does Exercise Really Keep Us Healthy?

Seriously?

Take a look at this drivel. The New York Times and Time Magazine have been propagating a new rash of "exercise doesn't work" articles. The American College of Sports Medicine has refuted all of their claims, but the fact that this is being published by the mainstream media really infuriates me. The ACSM does not make half-hearted recommendations based on weak research. They are very careful in their recommendations and their board will only make statements based on legitimate research. They aren't in this for the money. NY Times and Time Magazine most certainly are. A bold headline debunking any benefits from exercise definitely catches the public eye. My worry is that now people will take that information and stop exercising completely! Does that sound healthy? You decide..... Damon

New York Times article

From the American College of Sports Medicine:

Much more than a slogan, the American College of Sports Medicine puts into practice its strategic efforts to advancing the health of all. As the largest sports medicine and exercise science organization in the world, ACSM has more than 20,000 International, National, and Regional Chapter members.

ACSM was founded in 1954. Since that time, our members have applied their knowledge, training and dedication in sports medicine and exercise science to promote healthier lifestyles for people around the globe. In 1984, the National Center relocated to Indianapolis, Indiana, and our strong heritage, combined with our visionary approach to the future, means ACSM continues to grow and prosper both nationally and internationally. View the most significant ACSM events as identified by the ACSM Historian and the Office of Museum, History & Archives.

Working in a wide range of medical specialties, allied health professions, and scientific disciplines, our members are committed to the diagnosis, treatment, and prevention of sports-related injuries and the advancement of the science of exercise.

Our members’ diversity and expertise makes ACSM the largest, most respected sports medicine and exercise science organization in the world. From astronauts and athletes to people with chronic diseases or physical challenges, ACSM continues to look for and find better methods to allow individuals to live longer and more productive lives. Healthy people make a healthier society.

ACSM’s Mission Statement reflects this goal: The American College of Sports Medicine promotes and integrates scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life.

ACSM is dedicated to generating and disseminating knowledge concerning the motivation, responses, adaptations and health aspects of persons engaged in sports and exercise.

The pronouncements in this section of the ACSM Web site are advisory only, but they carry considerable weight in the development of policy by rulemaking committees, and by standards set forth by professional organizations and governmental bodies. A "Position Stand" is developed when enough research has been completed to support the position on scientific grounds. An "Opinion Statement" is developed when available scientific data do not permit the development of a formal position stand, but provide support for a given position on a crucial issue.

"Hello" from Earth

This is what you usually want to say to the people on the other end of the phone when you are talking to the credit card company or Time Warner cable. The Hello from Earth website project, however, is a little more interesting than the idiots that screw up my bills every month. They are actually going to transmit a bunch of messages to our nearest inhabitable planet. Pretty neat. The best part? YOU can create a message to send. Now, I know some of you. I can imagine the messages you might send and I feel obligated to tell you that any life forms we find could possibly be more intelligent than us and not have the same sense of humor. So before you send your message, consider the ramifications of it being misinterpreted. Imagine "War of the Worlds". Don't do that to Tom Cruise again.

The Weekly Health Quiz

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3 Myths About Healthy Eating

Dieting and food choices are often confusing for folks that haven't been able to dig deep into the wells of legitimate research. The fact is, there are many food choices that are rumored to be horrible for you (to the point of being avoided), but in reality should be included in a healthy, well rounded diet. Other food choices seem intuitively healthy but can set up you for failure in the long run. Below is a quick article I found a www.livestrong.com that addresses three common fallacies... Damon

By Harold Sconiers

If today's world runs on information, there's more than enough available on what we should or should not eat. However, with all the data at hand, there are still many commonly accepted misconceptions regarding healthy eating. In the area of food, what seems to be true is not always so. This is one area where what you don't know could, in fact, hurt you.

Just Having a Salad
While a salad full of crisp greens and healthy vegetables may complement a balanced diet, adding certain toppings will negate its nutritional value. Much of what is offered at the salad bar is processed food, packed with unwholesome preservatives and nitrates. Bacon bits are full of saturated fats and sodium. Croutons are usually derived from refined flour, containing little in terms of vitamins or nutrients. Seasoned nuts may be covered in processed sugars or drenched in saturated fat. Even the dressing you choose may be replete in unhealthy ingredients. To keep your salads conducive to good health, try plain raw nuts instead of seasoned. Keep dressings on the side and dip the salad in, fork-by-fork. If you like a little meat on your plate, opt for turkey or chicken instead of ham and salami. Making these few simple changes will return your salads to their rightful place on the nutritional hierarchy.

Avoid Red Meat
Although beef does contain some saturated fat, there are many benefits to having a good steak. Red meat is an excellent source of iron, a nutrient essential in transporting oxygen through the blood. Beef is also imbued with zinc, a mineral necessary in many facets of cellular metabolism. Add to this the fact that beef is high in protein. When having it for dinner, simply choose a leaner cut and trim off any visible fat while preparing. By doing this, you can minimize the perils of eating beef, while taking full advantage of its benefits.

Going Vegan
Making deliberate food choices is important, even in a vegetarian lifestyle. Vital nutrients such as vitamin D, iron, vitamin B12, calcium and zinc are difficult to obtain without ingesting animal products. Also, some vegan alternatives to common meats are high in calories and contain little to no useful properties. A vegetarian eating plan should be intentionally structured to provide your body with the nutrients it requires, while remaining low in fat and additives.

References

* Arkansas Department of Health Nutrition Facts
* U.S. Department of Health
* NATIONAL INSTITUTES OF HEALTH


LIVESTRONG.COM is designed to inspire people to change their lives, help themselves and help others. For more on this topic, visit http://www.LIVESTRONG.com.

A litte workout action?

Keep an eye on the direction of her toes. It is important to keep good squatting position as your legs move sideways.



REPEAT X 4!!!

Exercise and Overtraining

Everyone who exercises has at some point either felt overtrained or been overtrained. It is a fine balance between inducing the maximum adaptation response (getting stronger, for example) and doing more work than the body can adequately recover from. In the latter scenario, the physiological components of the body struggle to maintain equilibrium, or homeostasis, and eventually fail. At this point the symptoms of overtraining appear. The following article addresses some of these issues.... Damon


"The goal is certainly not to avoid stress - stress is a part of life. It is a natural by-product of all our activities...But in order to express yourself fully, you must first find your optimum stress level and then use your adaptation energy at a rate and in a direction adjusted to the innate structure of your mind and body. It is not easy...It takes much practice and almost constant self-analysis." (Selye, 1956)

"...you must train very hard to make progress: however, you must be able to recover from your workouts." Jim Schmitz U.S. Olympic Weightlifting Coach 1980, 1988, 1992

OVERREACHING vs. OVERTRAINING

Overreaching is a term used to describe temporary overtraining, which can require 2 days to 2 weeks of recovery time and true overtraining, which can require weeks to months of recovery time. "Overreaching occurs when full recovery is not achieved for an extended time period and fatigue builds up. This usually occurs slowly over the course of a month or two, but it can happen much quicker in the face of a dramatic increase in training volume and/ or intensity. Symptoms associated with overreaching are similar to fatigue, only more severe. Those of you who have overreached may also notice an increased resting heart rate, premature fatigue during training, decrease in work capacity, increased heart rate during submax loads and an increased thirst, especially at night."

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To All Veterans

http://www.theveteransmuseumintexas.org/onlinemuseum.htm


It is the VETERAN, not the preacher, who has given us freedom of religion.

It is the VETERAN, not the reporter, who has given us freedom of the press.

It is the VETERAN, not the poet, who has given us freedom of speech.

It is the VETERAN, not the campus organizer, who has given us freedom to assemble.

It is the VETERAN, not the lawyer, who has given us the right to a fair trial.

It is the VETERAN, not the politician, who has given us the right to vote.

He's a recent High School graduate; he was probably an average student, pursued some form of sport activities, drives a ten year old jalopy, and has a steady girlfriend that either broke up with him when he left, or swears to be waiting when he returns from half a world away. He listens to rock and roll or hip-hop or rap or jazz or swing and 155mm howizzitor. He is 10 or 15 pounds lighter now than when he was at home because he is working or fighting from before dawn to well after dusk.

He has trouble spelling, thus letter writing is a pain for him, but he can field strip a rifle in 30 seconds and reassemble it in less time in the dark. He can recite to you the nomenclature of a machine gun or grenade launcher and use either one effectively if he must. He digs foxholes and latrines and can apply first aid like a professional. He can march until he is told to stop or stop until he is told to march.

He obeys orders instantly and without hesitation, but he is not without spirit or individual dignity. He is self-sufficient. He has two sets of fatigues: he washes one and wears the other. He keeps his canteens full and his feet dry. He sometimes forgets to brush his teeth, but never to clean his rifle. He can cook his own meals, mend his own clothes, and fix his own hurts. If you're thirsty, he'll share his water with you; if you are hungry, his food. He'll even split his ammunition with you in the midst of battle when you run low.

He has learned to use his hands like weapons and weapons like they were his hands. He can save your life - or take it, because that is his job. He will often do twice the work of a civilian, draw half the pay and still find ironic humor in it all. He has seen more suffering and death then he should have in his short lifetime.

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UK condemns celebrations for Lockerbie bomber

I had to post this. I find it very disturbing that Scotland released this guy, AND he is getting such a warm reception in Tripoli. What the heck is going on? ... Damon

VIDEO

By Keith Weir Keith Weir

LONDON (Reuters) – Britain on Friday condemned celebrations in Tripoli to mark the return of the Lockerbie bomber, and scrambled to deflect international fallout from the decision to free him on humanitarian grounds.

"The sight of a mass murderer getting a hero's welcome in Tripoli is deeply upsetting, deeply distressing, above all for the 270 families who grieve every day for the loss of their loved ones 21 years ago," British Foreign Secretary David Miliband told BBC Radio.

"How the Libyan government handles itself in the next few days will be very significant in the way the world views Libya's re-entry into the civilized community of nations," he added.

Miliband dismissed claims that the British government had wanted Megrahi to be freed to bolster diplomatic and commercial ties with Libya and was content to let Scotland's devolved government take the blame for an unpopular decision.

"That is a slur both on myself and the government," he said, adding that no pressure had been put on the Scottish government.

Former Libyan agent Abdel Basset al-Megrahi was serving a life sentence as the only person convicted of bombing Pan Am flight 103 over the Scottish town of Lockerbie. The bombing killed 270 people, 189 of them American.

Washington described the release as a mistake.

Frank Duggan, president of Victims of Pan Am 103, a group representing families of U.S. victims, said he understood Libya had promised Megrahi would not "go back to a hero's welcome."

"There is going to be no dancing in the end-zone, as the expression goes," he told Reuters on Thursday.

More than 1,000 young Libyans gathered at an airport in Tripoli to welcome Megrahi and cheered and waved national flags as his car sped away. Pictures of the blue and white Scottish flag being waved were shown on British television.

Large public gatherings are rare and are usually tightly controlled in Libya.

GADDAFI'S SON THANKS BRITAIN

State media had made no mention of Megrahi's possible return but a newspaper close to leader Muammar Gaddafi's reformist son, Saif al-Islam, was following his progress.

Islam, who accompanied Megrahi back to Libya, promised last year to work for Megrahi's release and praised the British and Scottish authorities in words likely to add to their discomfort.

"I also personally thank our friends in the British government as they have had an important role in reaching this happy conclusion," he said in a statement.

"I affirm that the Libyan people will not forget this brave stance from the governments of Britain and Scotland and that friendship between us will be enhanced forever. The page of the past has been turned and is now behind us," he added.

The crowd that greeted them at Tripoli's Mitiga airport, a former U.S. air base, were mostly members of Libya's National Youth Association which is close to Gaddafi's son.

Alex Salmond, head of the devolved Scottish government, condemned the celebrations.

"I don't think the reception for Mr al-Megrahi was appropriate in Libya, I don't think that was wise and I don't think that was the right thing to do," he said.

The case has added to tensions between the devolved government led by the separatist Scottish National Party and the British government led by the Labour party.

Women should lift weights!

How many times have we heard that women should not lift weights? I know I still talk to women that are deathly afraid of lifting anything heavier than 3 lbs for fear of looking "blocky" or muscular. All of these fears are completely unfounded and need to be abolished. There is no research that can show women put on significant amount of muscle from an intense weight lifting regimen. In fact, there are so many arguments in favor of this practice, the old-time myths should be old legends by now. It takes years and years of hard, consistent training to add a few pounds of muscle for women. Heck, it takes men years of training, too, and they are hormonally advantaged in this respect! Here is a great article I found from Stone Fitness in Australia.... Damon

Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and those over the age of fifty.

Still, the number of women who take this recommendation to heart is still quite low. Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training seriously.

You Will Be Physically Stronger.

Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

You Will Lose Body Fat.

Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

You Will Gain Strength Without Bulk.

Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

You Decrease Your Risk Of Osteoporosis.

Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

You Will Improve Your Athletic Performance.

Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.

Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

You Will Reduce Your Risk of Heart Disease.

According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.

You Will Reduce Your Risk of Diabetes.

In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

It Is Never Too Late To Benefit.

Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

You Will Improve Your Attitude And Fight Depression.

A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

Source: About.com

Benefits of regular exercise

Andrea and I are no strangers to fitness, but sometimes you take for granted some of the health benefits that a regular fitness program provides. I guess that is mainly because when you go at it on a competitive level, it seems like there is always an injury or weak area that seems to be holding you back. Competitors are very tuned in to what is making their workouts less "efficient."

On the same note, it must be acknowledged that the workout is still a goldmine of benefits, especially when the cumulative effects of months of working out are listed. I thought I'd do everyone a favor and post this article that illuminates some of those benefits.....

In medical circles, there is a substance called an elixir that is supposed to cure all known and yet to be discovered ailments in man. Whether imaginary or existing, it is said to be the ultimate in cures and has no unwanted side effects whatever. This may be yet to be discovered but popular belief points a finger at regular exercises as the cure to all imaginable human health tribulations.

Some of the immediate benefits are:

Improves the capacity and volume of the heart and lungs: This leads to decreased heart beats and lung action with improved blood flow and aeration. There are athletes known to have a maximum of 60 heart beats per minute which compared to the average 72 beats per minute, shows the effect of cardio in human fitness.

Development of stronger bones: Regular exercise puts a strain on the bones which undergo some form of wear and breakdown. The body, during rest, uses minerals such as calcium to rebuild the bones and increases their density to make them stronger.

Maintenance of constant blood sugar content: There is a reason why diabetic doctors prescribe lots of cardiovascular exercise to their patients. These exercises stimulate the brain to increase the amount of sugars dissolved in the blood for sufficing the tissues energy requirements. This keeps the concentration of sugar in the blood at an all time high.

Increase in power: The body responds to the increased activity by building new muscles and strengthening the old muscles. This results in high levels of strengths in one's body.

Improved body balance: The body gets well toned during the workouts. This eases ability to maneuver their body parts. There is a also the creation of a neural muscular connection that facilitates coordination between different body parts. All these are geared to have mind-over-body control.

Decreased body fat content: Fat content not only make's one unshapely, unsightly, lazy and listless due to the energy required to move the extra weight around, but is also unhealthy and can lead to fatal heart conditions such as stroke and heart failure.

Fat is also a leading cause of high blood pressure as the fat clogs the vascular vessels making them constricted and impossible to expand and contract with the flow of blood.

Health is happiness: Ask any health fanatic. The last time the felt down and sad was probably when they were fat. Being fit has a feel-good effect to it due to the freedom and flexibility availed while obesity causes loss of self esteem and lack of confidence. This leads to sadness, stress and further weight gain.

Live longer: There is a relationship between being fit and longevity. Not that exercise makes you younger, but it stimulates your body to build new tissue constantly and the feeling of well being keeps one feeling young, hence you end up looking young too.
Exercise keeps life threatening conditions and diseases at bay thus one also enjoys a few more days of their life.
Author:- Dane Fletcher

OK folks! Time again for the 4th annual Cornwall 5k/10k Run/Walk at Laurel Crest Park. This year the event is on 18 October and will start at 9:30. You can register on race day.

Andrea and I are sponsoring this race and Andrea will be running either the 5k or 10k. I can tell you that Jeff Vizethann runs a solid event. We'll be out there with the Advocare booth and samples, so don't be shy! Come on by and run the race and enjoy some refreshing Rehydrate afterwards. If you are interested, please visit their website and get signed up. Jeff did a great job last year with the organization and awards. They always have great SWAG, too. Plus, the weather is usually great that time of year.

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West Point Triathlon - Early Results

Well, the West Point 20th Annual Triathlon was a blast! Andrea came in at 1 hour and 38 minutes. Pretty good! A little slower on the swim but she hammered pretty good on the bike and had a solid run. During the race I was shooting video, so see if you can match the caption with the pictures....

"I blew a bubble with my yellow gum and it exploded onto my head!"

"Behind me we have the last known location of the Loch Ness monster sighting."

"Taking pictures like this isn't helping my pre-race jitters!"

"I had to run the triathlon to get this frozen treat."

See all of the videos at www.youtube.com/user/findingfitwithin

The night before the WEST POINT Triathlon

Well, we finished an Advocare mixer this afternoon and got some food from Avocado's on 9W. Not much business to speak of, but a good learning experience. Nice to hang with some new people and get some fresh air!

So we are back home now and getting ready to just relaxxxxxxx for a little while. Andrea is doing the West Point Triathlon tomorrow so she is pretty excited. I am pumped for her! Hopefully, everything goes as planned. She is a little worried about the swim, but I'm sure it will be over before she knows it. I know she'll do well.

I'll post results tomorrow!

http://www.findingfitwithin.com/
www.advocare.com/08073811
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Added the video bar!

I managed to add on a video bar (look right) with some of our newest videos. Let me say right on the bat that these videos, for the most part, are simply test shots so that I'd have something to work with while configuring our Youtube channel. Us doing curls is not something I'd put out there for the masses! We should have some time to get some good video very soon, though. My eventual goal is to have feed that provide instuction on most of our training techniques.

Until next time....

Damon

At Home Personal Training

Don't forget, Hudson Valley's premier "At Home" Personal Trainers are ready to set you up for success!

We now provide new clients with a month's supply of multivitamin/minerals supplement, 5 meal replacement shakes, and 4 packs of Spark, the world's most effective energy, and Advocare most popular product. Call for more information (979) 595-6304 or visit one of our websites. AND........ I will glady send you a sample pack of Spark if you just shoot me an email. damon@findingfitwithin.com

Finding Fit Within

A few words about Advocare. This company has treated us right from day one. Within 48 hours of me signing on as a distributor, my sponsor called me and set up an appointment to get me organized and trained up. The products are outstanding, and if you are interested in starting your own business, you can't go wrong. The resources are boundless. Seriously. I'm always happy to let anyone try some product, no pressure. I believe in the company and the 5 lines of supplements...

Learn more about Advocare

Fitness for the Field Artillery

I just published a new article in the Field Artillery Journal with a friend, MAJ Shawn Bault. Thought I would share it with you all... I have removed the figures due to size requirements. This is quite a large file for a blog post, but I feel like it really conveys the necessity for THINKING about why your are EXERCISING. As I wrote it, I had to make a conscious effort to come up with tasks that mimic the job of the typical light artilley soldier. This is exactly what you or your trainer should do when designing your workout routine. These things are not a one size fits all deal! So read on, if you dare, and go ahead and post some feedback or follow my blog! Find my persona training website www.findingfitwithin.com and order your free sample of SPARK while you are at it... Enjoy...

For the full article... http://bit.ly/gYb3f


Introduction
Today’s artillery is faced with two unique problems pertaining to overall combat readiness. First, extended deployments are degrading artillery specific METL and MOS related skills because many Redlegs are performing various non-standard missions during deployments. The diverse skill set and rapid adaptability of the artilleryman, while providing much needed manpower in the War on Terrorism (WOT), has contributed to the decline of core competencies and associated functional fitness. Secondly, in the post-deployment period known as Reset, units fail to maximize physical training (PT) time. Units generally focus a preponderance of their training time on mission essential tactical and technical competencies, while either neglecting or incorrectly training the physical component to combat readiness. In order to more effectively and optimally regain overall combat readiness during Reset operations and also sustain that readiness during deployment, an approach to PT that is both efficient and METL focused is necessary. A sensible solution is an emphasis on functional fitness training, both austere (combat) and traditional, which enhances mission essential tactical and technical competencies, while maximizing overall training time during Reset and deployment.
The foundation of a Soldier’s combat readiness is his level of physical fitness. Soldiers are required to possess health related fitness components, such as muscular strength and endurance, cardiovascular strength and endurance, and flexibility. They are also required to demonstrate skill related components of fitness like agility, balance, coordination, speed, and power. More importantly, though, they need a level of functional fitness, the ability to transfer the previously mentioned components into efficient movement. Functional fitness consists of a broad array of natural or realistic physical work that involves multiple planes and joints. For Soldiers, that work includes all the tasks associated with performance in combat. Essentially, functional training results in the body being trained the way it needs to move in order to perform optimally, leading to enhanced Soldier performance on the battlefield. Nowhere is this more apparent than in the field artillery, more specifically, a light cannon battery where Soldiers execute a myriad of individual tasks that require lifting, pushing, pulling, jumping, and running. One could argue that the 13B MOS is one of the most functional jobs in the Army and has increased in functionality due to recent non-standard missions executed in Afghanistan and Iraq.
PT should be used to develop and enhance the physical components that exist within a unit’s METL. Commanders must ask themselves, “What is the purpose and relevance of our PT?” As with field operations, if the answer is not focused on the METL, then the unit is inefficiently using its time and energy. Time is one of the most valuable resources in the Army; units must Reset rapidly and prepare efficiently for the next mission in the WOT. The field artillery, which has been called on to perform infantry, engineer, military police, and transportation tasks must be even more vigilant in taking advantage of this training time. This paper focuses on the light cannon battery and provides an example of METL focused PT planning. The concept is based on a functional fitness concept that leaders can implement at any time, but especially during Reset and deployment operations in ensuring 13B combat readiness.

Reset: Regaining Skills and Fitness
A recurring problem in the Redleg community is the gradual degradation of artillery specific functional fitness during extended deployments. The artilleryman frequently finds himself learning and performing missions that have nothing in common with his traditional mission. As a result, his technical and tactical skills decay, as does his fitness level. Finding the time to conduct PT during a deployment is frequently troublesome. Inadequate facilities, dangerous conditions, lack of time, environmental hazards, and command climate are all roadblocks to fitness in theater. The result is a Soldier that redeploys at a fraction of his original fitness capacity.
Also, upon redeployment, most units take 30 days leave and require an additional 30 days of PT prior to conducting their first APFT. This is reasonable, but the time spent focusing on the health related components can be decreased by maintaining fitness throughout the deployment (when able) and increasing training efficiency upon redeployment where equipment maintenance and restoring technical and tactical proficiency seems the focus. Most post-deployment PT programs incorrectly focus on bringing the Soldiers’ fitness levels up in order to score well on the APFT. While this is based on good intentions, it is the wrong approach. A more effective method is to shift the focus from APFT events to METL related tasks. A base level of fitness must be achieved and maintained, but a unit cannot successfully complete Reset if they are not combat ready by the end of the phase and this certainly includes a level of specific fitness for the cannoneer. The exercises and workout descriptions at the end of this article are applicable in both austere (combat) and Reset environments, and can significantly increase overall Soldier proficiency as well as reduce non-mission capable time after deployments.

The Functional Training Concept
Functional fitness training is a dual purpose concept. First, it allows a unit to improve the health related components of fitness (cardiorespiratory fitness/endurance, muscular strength endurance, etc.). Second, the application of a functional fitness concept permits units to actively improve specific tasks that will contribute to their wartime mission (i.e. tactical and technical proficiency). Functional training involves conditioning the body for movement. In this case, that means preparing Soldiers for the functions of combat operations. Performing at maximum physical capacity in combat is our sole mission and should be prioritized during unit training planning process.
Modern military organizations must implement these functional routines with a mind-set similar to professional athletic organizations. Athletes spend hours focusing on strengthening and mastering the body mechanics required of their sport. In the same manner, Soldiers need a comprehensive fitness program that will develop and maintain the physical skills necessary for combat regardless of the environment. Exercises should replicate movements made during combat operations.
Recently it was discovered that a significant number of preventable muscle injuries during OEF and OIF were due to overuse and dysfunctional movement. Organizations such as the United States Marine Corps, 75th Ranger Regiment, and even the Field Artillery Training Center have recognized this fact and made appropriate accommodations in their PT programs. They have adapted their fitness programs to more accurately replicate combat situations rather than using stale exercise templates that are unfocused and irrelevant. In this manner, prevention of overuse injuries and proper movement mechanics can be emphasized.

The Program
It is hardly a secret that the light cannoneer must exert a significant amount of physical effort during the course of combat operations. The process of preparing a howitzer for operation, preparing ammunition, and executing fire missions in a hostile environment can have adverse effects on even the fittest Soldier. A well planned and executed functional fitness regimen will have a significant impact on a unit’s level of success, as well as reducing the injury rates due to improper body mechanics. The cannoneer does not have to be a muscle bound strongman in order to effectively accomplish his mission, but the benefits of muscular strength and endurance training will certainly lead to a faster and more proficient crew. Along with the obvious health benefits and ability to work harder and longer under stress, the motor skills developed through rigorous mission focused and functional training will lead to improvements in mission execution as well.

The Movements
Emplacing a M119A1 howitzer for a night raid involves physically moving 4,500 pounds of equipment under stressful conditions with limited time and personnel. Each physically demanding portion of this endeavor can be recreated and practiced during morning PT. Some examples of specific movements within the 13Bs repertoire are lifting the trails of the howitzer, pushing the howitzer onto the base plate, and handling ammunition.
Lifting
The initial lift of the trails involves a significant percentage of the musculature of the entire body. Great strength is required in the legs, back, core, and forearms in order to properly complete this task. This movement can be trained in a number of different ways. It is simulated in the gym with a traditional deadlift. Proper deadlift training can increase the strength of all of the applicable muscles. In austere conditions, where equipment is lacking, this can be simulated with heavy water cans, ammunition cans, weighted litters, or a variety of methods that utilize resistance lifted from the ground to an upright position (Figure 1). Any repetition scheme can be used, but 2-5 sets of 6-10 repetitions are optimal for strength development. An ancillary benefit of training deadlift type movements is the strengthening of the core, especially the lower back. This, in turn, should reduce the number of lower back injuries sustained during training and combat.
Another effective exercise is the farmer’s walk (Figure 2). This simply involves picking up two equally heavy items and walking a set distance. This movement is functional because there are many situations in which Soldiers are required to carry heavy loads over a distance. The weight can vary, as can the distance, and relay races are a great tool to increase performance through competition.
Pushing
From there, the Soldiers must push the howitzer off the platform and onto the base plate, which also requires a great deal of physical effort. This movement involves the legs, core, arms, and shoulders. It also demands an explosive push, which requires a slightly different training technique. In the gym, Olympic lifts such as the clean and jerk are optimal for developing explosive power. In the Army, however, Olympic lifts are not preferred training exercises due to the intense learning curve, so other methods must be employed. Jump squats performed with added resistance are a good exercise for developing ground based power. To complete one rep, have the Soldiers bear hug sand bags or a rucksack and from the squatting position, forcefully jump as high as possible, landing with the knees bent and squatting back into the start position (Figure 3). The bottom half of this movement can be simulated with depth jumps from a platform (Figure 4). Besides enhancing the pushing aspect, jump squats and depth jumps also ensure proper body kinesthetics when jumping and landing, such as dismounting from a vehicle during firing point occupation or from a helicopter during air assaults.
The push press is another great upper body power exercise (Figure 5). Holding a weighted object at shoulder level resting on the front of the shoulders, forcefully push the weight up to an arms-locked position. Under control, return the weight to the starting position. Results from power exercises are best achieved when repetitions are between 4 and 6 and sets are kept under 3.
Carrying
Handling ammunition is another duty that requires a great deal of muscular strength and endurance. Soldiers must have superior grip and arm strength, as well as leg and lower back strength in order to perform this demanding task for a high number of repetitions. Medicine ball training can simulate these tasks well. If medicine balls are not available, sand bags wrapped with tape or even rocks are suitable substitutes. With these training tools, the carry and load drill is an effective exercise (Figure 6). This simply involves carrying a weighted object from one point to another and placing it onto a raised platform, such as the tailgate of a HMMWV. Using nonstandard tools like rocks and sandbags increases the training adaptation, as Soldiers are forced to accommodate various gripping techniques.

Conclusion
The exercises described in this article are far from all-inclusive. There are a great variety of functional exercises for the light artilleryman that should be applied during physical training programs. Functional strength and power programs may be integrated into the battery’s PT program on an alternating day schedule, with lower intensity, traditional workouts on the off days. For example, a battery may implement the functional training on Monday, Wednesday, and Friday, and perform ability group runs and calisthenics on Tuesday and Thursday. The benefit of this schedule is that it allows leaders to build a strong base of fitness during the transitional Reset period, building core competencies and fitness simultaneously.
The list of example exercises here will benefit any unit or Soldier performing them. Functional fitness is a concept that the Army as a whole must embrace and implement. The goal is to pick exercises that directly mimic, as close as possible, some portion of the unit’s mission essential combat tasks. Any unit with physical tasks on their METL can benefit from a functional fitness concept, not just the light artillery. Units that lack physically demanding METLs can implement training based on Warrior Tasks or theater specific physical tasks. The light artillery gunners are a great model because their job is particularly physically demanding.
Traditionally, light artillerymen have built their fitness base around the long group run, calisthenics, and moderate-to-high intensity workouts. The WOT calls for a paradigm shift, moving the focus to short burst, high intensity work. There will always be a place for running, pushups, pull-ups, and sit-ups; they are excellent exercises and can complement any fitness routine, however, a unit’s PT regimen must reflect its combat mission. For the light artillery, that means a functional approach of quick bursts of power intervals as the base program supplemented with both high and low intensity cardiovascular training to ensure prolonged mission endurance. By properly incorporating a functional fitness concept based on METL, a unit can take full advantage of precious training time not just in the field or on the range, but during PT which will enhance overall unit combat readiness.

New Published Diet Study Reveals Meal Replacements as Top Strategy for Weight Loss

BOSTON, Aug. 12 PRNewswire

With obesity now the greatest threat to the health of Americans, finding an effective approach to weight loss is more critical than ever. According to a new study in the August 2009 issue of the Journal of the American Dietetic Association, portion and calorie-controlled meal replacements used in a structured weight-loss program are successful in facilitating medically significant weight loss.

The study looked at dieters using the meal replacements and the intensive behavioral program developed by HMR((R)) (Health Management Resources). Dieters used one of two weight-loss options: patients with diabetes, hypertension, or other weight-related medical problems used HMR's medically supervised diet and ate only meal replacements. Other dieters consumed a healthy diet, meal replacements along with fruits and vegetables. All dieters attended weekly classes, kept food records, had mid-week phone calls with a health educator, and burned a minimum of 2,000 exercise calories each week.

Patients on the medically supervised diet lost an average of 43.3 pounds in 19 weeks. Patients on the Healthy Solutions diet lost an average of 37.5 pounds in 18 weeks. These data represent two to three times more weight loss, in less time, compared to published results of any other commercial diet program.

According to the study's co-author, Dr. James W. Anderson, Professor Emeritus of Internal Medicine and Clinical Nutrition at the University of Kentucky College of Medicine, the gold standard for weight loss in the health community is to achieve a 5 - 10% loss of initial body weight. "This study showed a weight loss between 15.8 % and 16.4% of initial body weight, both well above the gold standard the health community considers successful and the point at which health improvements are seen."

The Centers for Disease Control reports a dramatic increase in obesity in the U.S. over the past 20 years, with 2/3 of Americans now overweight or obese. Furthermore, there are more obese Americans than overweight or normal weight. Some common effects of obesity include heart disease, stroke, type 2 diabetes, arthritis, and cancer. If you are obese, losing just 5% to 10% of your body weight can delay or prevent some of these diseases.

Buy your Meal Replacment Shakes now!

Don’t Deprive Yourself of the Rewards of Exercise

Talking to committed exercisers about the benefits of physical activity is like introducing a dedicated shopper to the joys of an anniversary sale at Nordstrom™. After all, those who exercise are no strangers to the freedom elicited by movement or to the sense of accomplishment felt at the end of a long walk or strength workout.


Those uninitiated in the pleasurable rewards of regular physical activity, however, remain skeptical. After all, how can something as basic as exercise not only improve one’s life today, but perhaps even also save one’s life tomorrow?


Why should you exercise?
Researchers have sought to answer this question for years. In 1996, the Surgeon General’s Report on Physical Activity was released, detailing the research behind the benefits associated with exercise. This report goes beyond the anecdotal “it-just-feels-good” reason for exercising.
What follows are the conclusions of years of research on the health benefits of physical activity.


Who is exercise good for?
While not all types of exercise are appropriate for everyone, everyone can benefit from some type of exercise. After all, exercise is not limited to running or aerobics.

You can try water workouts or seated-chair classes. You can play softball or squash, go in-line skating or even take a turn or two around the mall, provided you don’t spend all your time lingering in front of shop windows. And if you think activities such as ballroom dancing or tending the garden don’t qualify as exercise, think again.

The primary factor in choosing an activity should be whether or not you enjoy it. Of course, an okay from your doctor also is advisable, particularly for men over 45 and women over 55, or those with special medical conditions or risk factors for heart disease.


How much exercise does it take?
How much one exercises is an individual decision, but numerous research studies indicate that hours of intense exercise are not necessary to reap the benefits detailed in the box above. In fact, health specialists now recommend that most adults accumulate 30 minutes or more of moderate physical activity on most days of the week.

Moderate activity is any activity that raises your heart rate and gets the blood pumping without leaving you out of breath or exhausted. So, rather than blocking off a large portion of one’s day, 10 minutes of walking at lunch and another 20 minutes after dinner, for example, is all it takes.
For those who are so inclined, exercising at slightly higher intensities for longer periods of time can bring about even greater health benefits.

Less important than the intensity or duration of each exercise session is making the commitment to perform some type of physical activity every day, whether you focus on aerobic, strength or flexibility training. Soon, the exhilaration of movement and the empowerment that comes with greater fitness and health will have you hooked on exercise.

It won’t happen overnight, and there may be some aspects you find less enjoyable (some people just can’t get over the sweating part of it), but the sense of feeling better, of feeling healthier, will overpower any negative attitudes toward exercise that you may still be harboring.
Don’t worry. These, too, will pass. So, isn’t it about time you got started?


Additional Resource
National Institutes of Health Weight Control Information Network—Active at Any Size: www.win.niddk.nih.gov/publications/active.htm


Individuals who exercise regularly are less likely to develop:
•Heart disease
•Diabetes
•High blood pressure
•High cholesterol
•Certain forms of cancer
•Osteoporosis


Individuals who exercise regularly are more likely to:
•Maintain a healthy body weight
•Effectively control the pain and joint swelling that accompany arthritis
•Maintain lean muscle, which is often lost with increasing age
•Have higher levels of self-esteem and self-confidence
•Continue to perform activities of daily living as they grow older
•Experience overall feelings of well-being and good health

Source:
http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2615

FINDING FIT WITHIN

Critical Points from ACSM dispelling fitness myths

Today, the American College of Sports Medicine published a memo addressing some myths that are commonly reported in commercial "fitness" magazines...

Message Points: Exercise and Energy Balance
Exercise and Weight Management

1) There is strong evidence from the majority of the scientific literature that physical activity is an important component of an effective weight loss program.

2) Physical activity is one of the most important behavioral factors in weight maintenance and improving long-term weight loss outcomes. In fact, participation in an exercise program has proven to be the very best predictor of maintaining weight that was lost.

3) Effective weight loss and maintenance depend on a simple equation called energy balance: Calories expended through physical activity and normal lifestyle functions must exceed calories consumed.

4) It is a myth that exercise can actually prevent weight loss by leading exercisers to overeat. Research and common sense disprove this notion. Look around the gym or the jogging trail. If this were the case, wouldn’t those who regularly exercise be the fattest?

Other Benefits of Exercise

1) Exercise and physical activity have been proven to help prevent chronic conditions such as heart disease, osteoporosis, anxiety, depression, obesity and diabetes.

2) Studies show that when students are more active (through physical education,
classroom activity, play, etc.) they improve test scores and attendance and experience fewer discipline problems and sick days.

Policy and economic implications

1) Physical activity and exercise are key components of workplace wellness programs, which have been shown to return $2.90 to $5.96 in cost savings for every dollar invested by the employer. Participants in workplace wellness programs have reduced absenteeism, error rates and health care costs; they feel more alert, have better rapport with co-workers, and enjoy their work more.

2) Physical activity and exercise must play a vital role in health system reform. Cost savings from healthy lifestyles can help fund broader coverage for the underserved.

3) Stimulus funds designated for electronic medical records should include fields to record each patient’s physical activity level. Exercise IS medicine and should be measured as a vital sign like blood pressure or cholesterol levels.

4) Reimbursement for services such as healthy lifestyle counseling or clinical exercise physiologists could go a long way toward improving health and reducing health care costs.

5) Physical activity needn’t involve expensive equipment, gym memberships or team athletics. Simple activities like walking, accumulated in 10-minute bouts, can have significant benefits.

6) Communities can do much to encourage physical activity by developing bike paths and walking trails, encouraging walkable neighborhoods, opening school facilities to afterschool activities, and enacting other exercise-friendly policies.

TRI-Circuit® Training: Getting the most from your training sessions

Physical training can generally be broken into two extremes: strength and endurance. Obviously, there are many nuances and variations of each end of the spectrum, but let’s start with this dichotomy. When one talks about strength training, a routine that consists of lifting very heavy weights for 1 to 3 reps is the general protocol. Powerlifting is the ultimate expression of pure strength training. Here is a video on me squatting 500lbs over the summer of 2009. Endurance training is the opposite end of the spectrum, in which an activity is performed for over 20 minutes, sometimes up to an hour and in extreme cases, much longer. Here is a short video of Andrea as she finishes a 14 mile run that took a little over 2 hours to complete.

Obviously, there is some merit to training both ends of the spectrum concurrently, although many people choose to train one or the other to focus on their sport specifically. For the average non-athlete, however, a good hybrid of the two is optimal. A training regimen that balances enough strength to keep your joints, muscles, and bones healthy and strong while giving you the benefits of extended cardiovascular activity provides you with injury prevention, cardiovascular health, and an ultimate calorie burning workout to boot! When properly combined with a sound diet plan, you can achieve multiple goals, depending on your individual needs. It is easy to make a subtle switch to emphasize more strength, or to add a pure endurance day to increase your aerobic capacity. Keep in mind that all of this, when executed properly, has been shown to be the most effective way to burn calories, as well.

The trick to all of this is balancing out the two ends of the spectrum effectively based on a person’s individual limitations and abilities. Ideally, one would need to conduct at least two strength sessions and two endurance sessions per week. A more effective method is to integrate the two using a well planned circuit. That is the origin of our TRI-Circuit Training system. We’ve developed a simple way to conduct modified endurance activity while integrating a strength aspect. In its simplest form, it is a three station circuit drill with minimal rest between stations. Each TRI-Circuit is completed a minimum of three times, with a brief rest period (1 minute) between circuits.

The key is in the choice of exercises and load applied. For example, if I want to focus on building strength in the upper body, I would focus on the largest muscles in the upper body first: chest and back. I would pick one very basic compound movement for each of these muscles; let’s say push-ups and dumbbell rows. Now I have the base for two separate circuits. The base is the strength component. This exercise should be moderately heavy so that the number of reps per time allotted (30 to 90 seconds) is very challenging, sometimes to the point of requiring a modest pause to complete the station.

After choosing my base exercise, I need to pick two more exercises to complete the TRI-Circuit. Both of these exercises are going to be performed at a lower intensity. One of them should be similar to the first as a finisher to bring the primary muscle group to complete exhaustion. The third exercise should be one that is an antagonist muscle or one that is on the opposite side of the body. It can even be a low intensity lower body or abdominal exercise. The purpose of this exercise is to keep the body working while allowing the primary muscle to rest. It is an active rest period.

So an example TRI-Circuit® routine that involves chest for one circuit and back for the other might look something like this:

CHEST:

1) BASE - Pushups; 2) FINISHER - Band bench presses; 3) ACTIVE REST - Stability ball crunches

BACK:

1) BASE - Dumbbell rows; 2) FINISHER - Band rows; 3) ACTIVE REST - Leg raises

Each of these circuits should be completed non-stop. After the third exercise is completed, take a brief rest period (up to 1 minute) to allow the primary muscles to fully recover prior to the next circuit. Depending on one’s level of fitness and the amount of resistance used, these circuits may be as short as 20 seconds, or as long as 90 seconds. If more strength is desired, use heavier weights and shorter time periods. Longer time periods with lighter weight will increase the endurance training effect.

I prefer to complete each circuit three times through for most people, although some will only be able to complete two. Beginners should keep the weights modest, the time periods brief, and focus on executing each exercise with proper form.

These circuits and the TRI-Circuit System are very effective and are excellent time savers, allowing three exercises per effort rather than just one. Modifications to this system can be made in increase the intensity with more advanced trainees. We’ll talk more about that next week!

As always, feel free to contact us about getting into a solid training routine. Find your FIT within!

Damon Wells

damon@findingfitwithin.com

http://www.findingfitwithin.com/

(979)595-6304