Shape Up - Strategies for being in top physical condition by LAWOFFICER 3/20/12

Strategies for being in top physical condition

• Dave Grossi | From the March 2012 Issue | Tuesday, March 20, 2012

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Photos courtesy Corpus Christi PD

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Is physical fitness important in our line of work? It was for these men.

 

Incident #1: It’s been more than 25 years since the infamous FBI shoot-out in Miami in which two agents were killed and five others were wounded. To most cops, it’s an anecdote on firepower: 9 mm vs. .45 ACP. But to the late Supervisory Special Agent Gordon McNeil, it was much more. Besides losing two of his best friends, Special Agents Ben Grogan and Jerry Dove, McNeil himself suffered a serious neck wound during the firefight. In fact, the docs who attended him said if it hadn’t been for the muscle mass in his neck (McNeil was an avid power lifter) he might have suffered permanent paralysis from the round that struck him. 

 

Incident #2: A prowler shot a rookie cop (from my former agency) in the leg during a domestic violence response. The round from a .357 Magnum destroyed his femoral artery. The cop was an avid skier, a committed runner and had only been out of the academy a few months. That confluence of conditioning, according to our police surgeon, was what saved him, despite his blood pressure dropping to a dangerous 60/30 (a normal blood pressure is around 120/80) by the time he reached the hospital.

 

Incident #3: In a confrontation between members of the NYPD and the Pagans Motorcycle Club, an officer was knocked to the ground, badly beaten and nearly disarmed. He managed to keep control of his sidearm, turned the barrel toward his assailant and pulled the trigger. The officer’s blood pressure by the time he reached the hospital was an astounding 230/110. His excellent physical conditioning allowed him to survive both the life-and-death fight and the emotional aftermath.

 

So is physical fitness important? You bet! But not just from an officer survival standpoint. The emotional stress of this job (e.g., court, the administration, internal affairs [IA], civil rights lawsuits, transfers, marital strife) can be overwhelming. Physical fitness in law enforcement can aid you in dealing with the typical (and atypical) offender. You should consider what kind of physical fitness program is best for the average street cop, and the importance of physical fitness from a legal standpoint.   

 

Dealing with Offenders

“Every day you don’t work out, your enemy is.” Jerry Konrad, a Certified Fitness Specialist and a retired police sergeant, uses this phrase to remind his students about today’s dangers on the street—and he’s right. Although many penal institutions have removed weight-training equipment from their facilities, there’s still plenty of physical fitness training taking place. Our U.S. criminal justice system ensures that every state and federal prisoner has a healthy, properly balanced diet and nutrition program designed by the most competent registered dietitians. Medical care? Well, that’s free, too. 

 

Remember: Your assailant’s average age is always going to be around 25 years old. So while you’re seasoning and maturing (read: getting older), your adversary won’t. Bottom line: The assailant will be younger, probably in better shape and undoubtedly better armed. Sure, they’ll always be looking over their shoulder for “the man” while they’re at “work,” but they’re not going to have the stress of IA, a Citizen’s Review Board, or the thousands of civil rights attorneys or “gotcha” TV reporters watching their every move. 

 

Choosing the Right Program

So it’s time to get in shape. What’s the best strategy for coming up with an exercise program? My wife and I have participated in a SWAT Fitness Academy program for the last several years. Run by an internist MD and coached by several sheriffs’ office SWAT Cross Fit trainers, the program includes weight training and strength training, as well as running and calisthenics.

 

Konrad recommends that older and “de-conditioned” personnel should engage in 30 minutes of moderate activity three times a week as a good start to improving fitness level. Some trainers subscribe to the “20 minutes four times a week” rule or the “50 for 5” program (50 minutes five days a week). What’s important is getting up to your target heart rate (generally 220 beats/minute minus your age) and maintaining it for the duration of your workout. Whatever your off-duty time and work schedule permits, make sure your fitness program isn’t sabotaged by a lousy diet, smoking or excessive alcohol ingestion. Also, check with your personal physician or agency doctor before beginning any exercise regimen.

 

Physical Fitness & the Law

With regard to the liability aspect of physical fitness, you can’t afford not to be in peak condition. Double check with your agency legal beagles, but here’s a case street cops and administrators may want to consider.

 

Two Metro D.C. cops were on the hunt for a parolee, Donald Parker, a suspect in several drugstore robberies. They found him in neighboring Prince Georges County, Md. After initially agreeing to accompany the officers back to D.C., Parker fled. A chase ensued after he carjacked a motorist’s car and eventually smashed it into the pursuing police vehicle. One of the officers tried unsuccessfully to remove Parker from the vehicle. When the officer saw Parker make a sudden move toward his waist area (the result of the female carjack victim dumping her steaming cup of coffee onto Parker’s lap), the officer fired four times at Parker.

 

Parker sued the city and the U.S. Court of Appeals sustained his $500,000 jury award. This was attributed in part to the officer’s admission during the trial that he’d received only two 30-minute training sessions of empty-handed control techniques since his basic academy training years earlier and had been cited several times for being overweight and “not in adequate shape” to do his job. The court stated: “Given [the officer’s] physical condition, it is not hard to fathom that his most effective method for subduing the objects of his pursuits would be the use of a firearm as opposed to the application of physical force.”

 

Final Words

Although this article can’t provide a full education on how to establish a physical fitness program for your agency, we hope it motivates you to start looking after your physical well-being. If you have fitness facilities, a gym or an exercise area at your agency, but haven’t visited it recently, get started. If you don’t have a place to work out, explore some options. Check with local fitness trainers to see what’s out there in your neighborhood. And if you’re looking for some help in establishing a fitness program or setting up some fitness standards for yourself or your agency, contact Konrad. He’ll be glad to help.   

 

Jerry Konrad, fitness guru, assisted in the writing of this column. For information on establishing a physical fitness program at your agency, contact him at 727/743-3407 or http://www.lawofficer.com/article/training/JKonrad@aliveawareandwell.com.

 

References

1. Parker v. the District of Columbia, 850 F.2d 708 (1988).    

http://www.lawofficer.com/article/training/shape

 

Lower Body Plyometric Exercises by Sports Fitness Advisor

Lower Body Plyometric Exercises

These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They are most effective when completed in conjunction with a suitable strength training program or following a phase of maximal strength training...
For more details on how to develop a sport-specific strength and power program, and where plyometrics fits into the overall plan, see the sport specific approach to strength training programs.

There is no evidence to suggest the risk of injury is increased during plyometric training in adults. However, as a precaution several safety guidelines have been recommended to keep plyometric exercises as safe as possible. Because plyometrics has received little scientific study compared to conventional strength training, there are no definitive guidelines regarding sets, repetitions and frequency etc. The National Strength & Conditioning Association and several leading experts in the field have proposed parameters that will help coaches and athletes design an effective training plan.

For details on how to put together a safe and effective plyometric training program click here.

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Plyometric Exercise Intensity

Not all plyometric exercises are equal in intensity. Skipping exercises for example, are relatively light while single leg bounds and depth jumps are the most intense. A program should progress gradually from lower intensity drills to more advanced plyometric exercises particularly in an individual with less strength training experience.

The number of plyometric exercises is typically kept to a minimum also. A typical session may contain only two or three lower body plyometric exercises interspersed with upper body plyometric drills if theyre appropriate for that sport.

Correct exercise selection is essential! While there are many plyometric exercises below only a few will be suitable for any one particular sport or event. Again, for all the details on exercise selection, sets, repetitions, rest intervals and so on, see this plyometric training article.

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Lower Body Plyometric Exercises (Low Intensity)

Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the ready" position with elbows flexed at approximately 90.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.






Jump to Box
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.




Lateral Jump to Box
1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up keep the time between dipping down and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and repeat.

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Lower Body Plyometric Exercises (Moderate Intensity)

Split Squat Jumps
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.




Tuck Jumps
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.





Lateral Box Push Offs
1. Stand to side of box and place the left foot on top of box.
2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with right foot on the box and left foot on the ground to the other side of the box.
4. Repeat from this side.






Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.





Bounding with Rings
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left, with the right foot.
3. Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.



Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Rest and repeat. Remember to keep ground contact time between bounds to a minimum.Hurdle Jumps





Lateral Hurdle Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.











 

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Lower Body Plyometric Exercises (High Intensity)

Zigzag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.4. Do not "double hop" upon each landing and keep ground contact time to a minimum.


Single Leg Tuck Jump
This is the same as the tuck jump exercise above only one leg is used. Upon landing another jump is performed immediately with minimal ground contact time and with the same leg for the desired number of repetitions. This is repeated for the other leg after a rest period. Single leg plyometric exercises are typically more advanced and require greater strength and balance. They are suitable for sports were a takeoff is completed on one leg.

Single Leg Lateral Hops
1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to the starting position.
3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.
4. Repeat continuously.


Depth Jumps
1. Stand on box with toes close to edge, feet shoulder width apart.
2. Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement.
4. Ground contact time should be short unlike in the diagram. Landing should be soft.Note: Start with a box height of 30cm (12in). Intensity can be increased by gradually increasing the box height to a maximum of 107cm (42in) but this is only for experienced athletes with a substantial strength training background.


http://www.sport-fitness-advisor.com/plyometricexercises.html

Top 10 Signs That You May Have a Thyroid Problem by About.com Guide 6/25/09

Top 10 Signs That You May Have a Thyroid Problem

Millions of People Have Undiagnosed Thyroid Conditions

By Mary Shomon, About.com Guide

Updated June 25, 2009

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

See More About:

• difficulty losing weight
• thyroid disease risk factors
• carpal tunnel syndrome
• infertility
• menstrual problems

Do you have any of these ten common signs of a thyroid problem?

Clipart.com

It's estimated that 59 million Americans have a thyroid problem, but the majority don't even know it yet. The thyroid, a butterfly-shaped gland located in the neck, is the master gland of metabolism. When your thyroid doesn't function, it can affect every aspect of your health, and in particular, weight, depression and energy levels.

 
Since undiagnosed thyroid problems can dramatically increase your risk of obesity, heart disease, depression, anxiety, hair loss, sexual dysfunction, infertility and a host of other symptoms and health problems, it's important that you don't go undiagnosed.
 
You don't need to have all of these symptoms in order to have a thyroid problem, but here are some of the most common signs that you may have a thyroid condition:
 
10. Muscle and Joint Pains, Carpal Tunnel/Tendonitis Problems.
Aches and pains in your muscles and joints, weakness in the arms and a tendency to develop carpal tunnel in the arms/hands and tarsal tunnel in the legs, can all be symptoms of undiagnosed thyroid problems. (For more information)
 
9. Neck Discomfort/Enlargement.
A feeling of swelling in the neck, discomfort with turtlenecks or neckties, a hoarse voice or a visibly enlarged thyroid can all be symptoms of thyroid disease.

To help find out if your thyroid may be enlarged, try a simple "Thyroid Neck Check" test at home.
 
8. Hair/Skin Changes.
Hair and skin are particularly vulnerable to thyroid conditions, and in particular, hair loss is frequently associated with thyroid problems. With hypothyroidism, hair frequently becomes brittle, coarse and dry, while breaking off and falling out easily. Skin can become coarse, thick, dry,and scaly. In hypothyroidism, there is often an unusual loss of hair in the outer edge of the eyebrow. With hyperthyroidism, severe hair loss can also occur, and skin can become fragile and thin.
 
7. Bowel Problems.
Severe or long-term constipation is frequently associated with hypothyroidism, while diarrhea or irritable bowel syndrome (IBS) is associated with hyperthyroidism.
 
6. Menstrual Irregularities and Fertility Problems.
Heavier, more frequent and more painful periods are frequently associated with hypothyroidism, and shorter, lighter or infrequent menstruation can be associated with hyperthyroidism. Infertility can also be associated with undiagnosed thyroid conditions. (For More Information)

5. Family History.
If you have a family history of thyroid problems, you are at a higher risk of having a thyroid condition yourself. You may not always be aware of thyroid problems in your family, though, because among older people, it is often referred to as "gland trouble" or "goiter." So pay attention to any discussions of glandular conditions or goiter or weight gain due to "a glandular problem," as these may be indirect ways of referring to thyroid conditions.
 
4. Cholesterol Issues
High cholesterol, especially when it is not responsive to diet, exercise or cholesterol-lowering medication, can be a sign of undiagnosed hypothyroidism. Unusually low cholesterol levels may be a sign of hyperthyroidism.
 
3. Depression and Anxiety.
Depression or anxiety — including sudden onset of panic disorder — can be symptoms of thyroid disease. Hypothyroidism is most typically associated with depression, while hyperthyroidism is more commonly associated with anxiety or panic attacks. Depression that does not respond to antidepressants may also be a sign of an undiagnosed thyroid disorder. (For More Information)
 
2. Weight Changes.
You may be on a low-fat, low-calorie diet with a rigorous exercise program, but are failing to lose or gain any weight. Or you may have joined a diet program or support group, such as Weight Watchers, and you are the only one who isn't losing any weight. Difficulty losing weight can be a sign of hypothyroidism. You may be losing weight while eating the same amount of food as usual — or even losing while eating more than normal. Unexplained weight changes and issues can be signs of both hypothyroidism or hyperthyroidism. (For More Information)
 
1. Fatigue.
Feeling exhausted when you wake up, feeling as if 8 or 10 hours of sleep a night is insufficient or being unable to function all day without a nap can all be signs of thyroid problems. (With hyperthyroidism, you may also have nighttime insomnia that leaves you exhausted during the day.) (For More Information)

If you have some of the above symptoms, your next steps should be to read Thyroid Disease 101, along with a visit to your doctor for a thorough thyroid evaluation.

http://thyroid.about.com/cs/basics_starthere/a/10signs_2.htm

How Your Thyroid Works by endocrineweb

How Your Thyroid Works

"A delicate Feedback Mechanism"

Your thyroid gland is a small gland, normally weighing less than one ounce, located in the front of the neck. It is made up of two halves, called lobes, that lie along the windpipe (trachea) and are joined together by a narrow band of thyroid tissue, known as the isthmus.

The thyroid is situated just below your "Adams apple" or larynx. During development (inside the womb) the thyroid gland originates in the back of the tongue, but it normally migrates to the front of the neck before birth. Sometimes it fails to migrate properly and is located high in the neck or even in the back of the tongue (lingual thyroid) This is very rare. At other times it may migrate too far and ends up in the chest (this is also rare).

You may be interested in these related articles:

• Hypothyroidism: Too little thyroid hormone
• Thyroid Gland Function
• Your Thyroid Gland
• Hypothyroidism: Too Little Thyroid Hormone

The function of the thyroid gland is to take iodine, found in many foods, and convert it into thyroid hormones: thyroxine (T4) and triiodothyronine (T3). Thyroid cells are the only cells in the body which can absorb iodine. These cells combine iodine and the amino acid tyrosine to make T3 and T4. T3 and T4 are then released into the blood stream and are transported throughout the body where they control metabolism (conversion of oxygen and calories to energy). Every cell in the body depends upon thyroid hormones for regulation of their metabolism. The normal thyroid gland produces about 80% T4 and about 20% T3, however, T3 possesses about four times the hormone "strength" as T4.



The thyroid gland is under the control of the pituitary gland, a small gland the size of a peanut at the base of the brain (shown here in orange). When the level of thyroid hormones (T3 & T4) drops too low, the pituitary gland produces Thyroid Stimulating Hormone (TSH) which stimulates the thyroid gland to produce more hormones. Under the influence of TSH, the thyroid will manufacture and secrete T3 and T4 thereby raising their blood levels. The pituitary senses this and responds by decreasing its TSH production. One can imagine the thyroid gland as a furnace and the pituitary gland as the thermostat. Thyroid hormones are like heat. When the heat gets back to the thermostat, it turns the thermostat off. As the room cools (the thyroid hormone levels drop), the thermostat turns back on (TSH increases) and the furnace produces more heat (thyroid hormones).


The pituitary gland itself is regulated by another gland, known as the hypothalamus (shown in our picture in light blue). The hypothalamus is part of the brain and produces TSH Releasing Hormone (TRH) which tells the pituitary gland to stimulate the thyroid gland (release TSH). One might imagine the hypothalamus as the person who regulates the thermostat since it tells the pituitary gland at what level the thyroid should be set.

http://www.endocrineweb.com/conditions/thyroid/how-your-thyroid-works

8 Weeks to Your First Mini Triathlon: Beginner Plan by Fitness Magazine 7/07

8 Weeks to Your First Mini Triathlon: Beginner Plan 

Get the sleek arms of a swimmer, the firm butt of a cyclist, and the toned legs of a runner in just 8 weeks with this beginner-friendly training plan.

Triathlon -- You'll Love It!

You'll love your first mini triathlon. Here's why:

• If you're moderately fit, you can be ready for a "sprint" distance in eight weeks. Most sprint tris are just a half-mile swim, a 12-mile bike ride, and a 5K run.
• You'll get in very, very good shape. Tris offer beginners a doable challenge, fast results, and little risk of injury, says Terri Schneider, coauthor of The Triathlete's Guide to Mental Training.
• It's life-altering. Really! "'Doing a triathlon changed my life' is the comment I hear most often from the women I train who are new to the sport," says Schneider.

8-Week Training Plan

Training doesn't have to feel hard-core, says Schneider, who created this newbie guide. Include speed bursts in at least one cardio workout per week; on strength days, do at least one exercise for each muscle group. Here's how to get race-day ready in 8 weeks:

	week 1	week 2	week 3	week 4	week 5	week 6	week 7	week 8
M	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day	Rest Day
T	Bike 30 min.	Bike 40 min.	Bike 35 min.	Bike 30 min.	Bike 30 min./ Run 10 min.	Bike 40 min./ Run 15 min.	Bike 40 min./ Run 15 min.	Bike 30 min.
W	Walk/Run or Run 20 min. Strength Workout	Walk/Run or Run 20 min. Strength Workout	Walk/Run or Run 20 min. Strength Workout	Walk/Run or Run 20 min. Strength Workout	Walk/Run or Run 20 min. Strength Workout	Walk/Run or Run 20 min. Strength Workout	Walk/Run or Run 20 min. Strength Workout	Walk/Run or Run 20 min.
T	Swim 400 yd.	Bike 30 min. Swim 500 yd.	Swim 600 yd.	Bike 30 min.	Bike 50 min. Swim 700 yd.	Bike 45 min. Swim 800 yd.	Bike 40 min. Swim 900 yd.	Bike 30 min. Swim 600 yd.
F	Rest Day	Rest Day	Strength Workout	Rest Day	Rest Day	Strength Workout	Rest Day	Rest Day
S	Bike 45 min.	Bike 50 min.	Bike 1 hr.	Bike 45 min.	Bike 1 hr., 10 min.	Bike 1 hr., 15 min.	Bike 50 min.	Bike 10 min. Swim 10 min. open water or 500 yd.
S	Walk/Run or Run 20 min. Swim 300 yd.	Walk/Run or Run 35 min. Swim 400 yd.	Walk/Run or Run 40 min. Swim 15 min. open water or 750 yd.	Walk/Run or Run 20 min. Swim 15 min. open water or 750 yd.	Walk/Run or Run 45 min. Swim 20 min. open water or 1,000 yd.	Walk/Run or Run 50 min. Swim 20 min. open water or 1,000 yd.	Walk/Run or Run 35 min. Swim 15 min. open water or 750 yd.	RACE

Cross-Training Tips

For the Swim

• Train with all the strokes you like -- freestyle, breaststroke, backstroke, even sidestroke if you feel like you need a break. And make sure you can swim at least slightly farther than the race distance; it'll make the actual race seem shorter.
• If possible, do a practice open-water swim. If the water is cooler than 78 degrees, borrow a wetsuit, which will keep you warm. (Note: The snug fit can take some getting used to.)

For the Bike

• Make sure yours (road, mountain, or hybrid) is in good condition. "Get a basic tune-up [approximately $40 at most shops, plus any needed parts] to avoid glitches, and adjust the seat and handlebars to fit your body," advises Schneider.
• Know your terrain. Take a look at the course map ahead of time. If it's hilly, make sure all your training isn't just on flat ground. On the stationary bike, train at a moderately high resistance.

For the Run

• Do some combos. A short bike ride followed immediately by a brief run is aptly known as a "brick" in tri parlance, because the transition can make your legs feel heavy and sluggish. Prepare yourself for the sensation with at least a couple of them before the race itself.
• Run/walk if you need to. If you're a beginner, it's a smart way to get to the finish line. Start by running for two or three minutes, then walking for the same amount of time. As you get fitter, increase your runs and shorten your walks.

Essential Gear: 5 Items

We've boiled things down to our five favorite training essentials.

1. With its lightweight aluminum frame and relatively light price tag, the Felt FW4 road bike is perfect for the beginner triathlete. $699; for info, feltracing.com
2. The supercute Zoot Sports TRIfit Hula Honeys Racesuit goes from the swim to the bike (padded rear) to the run (built-in sports bra). $110; zootsports.com
3. Giro's Skyla helmet has 20 vents to keep you cool while firmly hugging your head. $38; for info, giro.com
4. Mizuno's Wave Creation 8 running shoes have a unique cushioning system to get you through the final miles. $130; for info, mizunousa.com
5. Barracuda's Wire Naia goggles have a comfortable silicone seal to prevent raccoon eyes. $16; skylinenw.com

Originally published in FITNESS magazine, July 2007.

http://www.fitnessmagazine.com/workout/running/training-schedules/8-weeks-to-your-first-mini-triathlon-beginner-plan/?page=4

The Dailey Method - To Strengthen, Tone and Lengthen the Whole Body

The Dailey Method

The Dailey Method was developed in 2000 by Jill Dailey, a Personal Trainer and Pilate’s Instructor.

The Dailey Method combines barre work, core conditioning, muscle strengthening, yoga and orthopedic exercises.  Since controlled movements are used to perform these exercises, this method is considered effective and safe.  Each exercise is followed by various stretching sessions which assist in sculpting the muscles.  Since proper alignment is the main focus of this workout, this will result in attaining good posture.  The class lasts for an hour and it is supposed to strengthen, tone and lengthen the whole body.

Below is a video explaining what the Dailey Method is about.
FC

http://www.thedaileymethod.com/

STRENGTH EXPLOSIVE POWER SPEED AGILITY EXERCISE TRAINING MMA MARTIAL ARTS SPORTS

All I can say is WOW!!!  Hope that you find inspiration in these videos, I know I did.  Don't try these exercises if you are not conditioned.  For those who are, hope that you discover new moves to add to your workout routine. Enjoy!
FC

STRENGTH EXPLOSIVE POWER SPEED AGILITY EXERCISE TRAINING MMA MARTIAL ARTS SPORTS

High intensity explosive power, functional strength and stability training

Low Testosterone: How Do You Know When Levels Are Too Low? By WebMD

Low Testosterone: How Do You Know When Levels Are Too Low?

By Matt McMillen
WebMD Feature

Reviewed by Laura J. Martin, MD

 

 

In recent years, Spyros Mezitis, MD, PhD, has found himself talking to a lot more male patients about low testosterone, a diagnosis he says is becoming increasingly common.

"More men are getting older, and men are more open about talking about erectile dysfunction," Mezitis, an endocrinologist at Lenox Hill Hospital in New York City, tells WebMD.

On the one hand, increased diagnosis of low testosterone is driven by an aging population, less stigma, and more precise tests. But there's another big reason why men come to Mezitis' office for a testosterone test.

"Men are bombarded by media, by advertising campaigns -- 'Don't feel well? Ask your doctor about low testosterone,'" he says.

They come in saying they feel excessively fatigued, weaker, depressed, and that they have lost their sex drive -- all common symptoms of a drop in testosterone.

"As an endocrinologist, I'm thinking hormones," says Mezitis, who estimates that about a quarter to a third of the men he tests for low testosterone have levels below normal. "Sometimes it is testosterone, sometimes it is the thyroid, and sometimes it's something unrelated to hormones."

What Is Testosterone and Why Does It Decline?

Testosterone is a hormone. It's what puts hair on a man's chest. It's the force behind his sex drive.
During puberty, testosterone helps build a man's muscles, deepens his voice, and boosts the size of his penis and testes. In adulthood, it keeps a man's muscles and bones strong and maintains his interest in sex. In short, it's what makes a man a man (at least physically).

After age 30, most men begin to experience a gradual decline in testosterone. A decrease in sex drive sometimes accompanies the drop in testosterone, leading many men to mistakenly believe that their loss of interest in sex is simply due to getting older.

"Some say it's just a part of aging, but that's a misconception," says Jason Hedges, MD, PhD, a urologist at Oregon Health and Science University in Portland. A gradual decline in testosterone can't explain a near-total lack of interest in sex, for example. And for Hedges' patients who are in their 20s, 30s, and early 40s and having erectile problems, other health problems may be a bigger issue than aging.

"A lot of the symptoms are mirrored by other medical problems," Hedges says. "And for a long time, we were not attributing them to low testosterone, but to diabetes, depression, high blood pressure, and coronary artery disease. But awareness and appreciation of low testosterone has risen. We recognize now that low testosterone may be at the root of problems."

Doctors will want to rule out any such possible explanations for symptoms before blaming them on low testosterone. They will also want to order a specific blood test to determine a man's testosterone level.

"The blood test is really the thing," Mezitis says.

Low Testosterone: How Low Is Too Low?

The bottom of a man's normal total testosterone range is about 300 nanograms per deciliter (ng/dL). The upper limits are 1,000 to 1,200 ng/dL. A lower-than-normal score on a blood test can be caused by a number of conditions, including:

• Injury to the testicles
• Testicular cancer or treatment for testicular cancer
• Hormonal disorders
• Infection
• HIV/AIDS
• Chronic liver or kidney disease
• Type 2 diabetes
• Obesity

Some medicines and genetic conditions can also lower a man's testosterone score. Aging does contribute to low scores. In some cases, the cause is unknown.

A low score does not always translate to symptoms, Mezitis says, "but we often find something that's off when we see scores of 200 or 100 ng/dL."

Hedges agrees and warns that even if a man does not have symptoms, he may be well advised to seek treatment. Low testosterone scores often lead to drops in bone density, meaning that bones become more fragile and increasingly prone to breaks.

"That's something I would want to have a conversation about," Hedges says. "Bone density issues are not always apparent."

Low Testosterone Treatment

Having a gradual decline in your testosterone level as you age is to be expected. Treatment is sometimes considered if you're experiencing symptoms related to low testosterone.

If a young man's low testosterone is a problem for a couple trying to get pregnant, Mezitis and Hedges say testosterone injections are the best option. Given every few weeks, the injections stimulate sperm production and motility ("swimming ability"). When fertility is not an issue, the ideal testosterone delivery method is a daily gel or patch. Because they are applied on a regular and frequent basis, these treatments keep a man's testosterone at a steady level and keep his symptoms at bay. If you are using testosterone gel on your skin, be careful not to expose other people to the gel.

Hedges also describes implantable testosterone pellets, a relatively new form of treatment in which several pellets are placed under the skin of the buttocks, where they release testosterone over the course of about three to four months.

What Are the Risks and Benefits of Testosterone Treatment?

"If their symptoms are truly due to low testosterone, patients tell me that within a few weeks they notice a significant difference, though sometimes it is not too dramatic," Hedges says. "Sex is better, depression is better -- you can see it directly and quickly."
There are also risks. Testosterone treatment can raise a man's red blood cell count as well as enlarge his breasts. It can also accelerate prostate growth. Men with breast cancer should not receive testosterone treatment.

Testosterone treatment usually is not advised for men with prostate cancer. Hedges says some of the associations between testosterone replacement therapy and prostate health are currently being challenged. In his practice, he does offer testosterone treatment to men who have been treated for prostate cancer.
"The take-home [message] is treatment is safe as long as you get careful monitoring," Hedges says. "If there are known issues, patients should be treated by a specialist."

http://www.webmd.com/sex-relationships/low-testosterone-8/overview?page=2

Omega-3 in fish: How eating fish helps your heart

The omega-3 fatty acids in fish are good for your heart. Find out why the heart-healthy benefits of eating fish usually outweigh any risks.

By Mayo Clinic staff
If you're worried about heart disease, eating one to two servings of fish a week could reduce your risk of dying of a heart attack by a third or more.

Doctors have long recognized that the unsaturated fats in fish, called omega-3 fatty acids, appear to reduce the risk of dying of heart disease. For many years, the American Heart Association has recommended that people eat fish rich in omega-3 fatty acids at least twice a week.

But some people are still concerned about mercury or other contaminants in fish outweighing its heart-health benefits. However, when it comes to a healthier heart, the benefits of eating fish usually outweigh the possible risks of exposure to contaminants. Find out how to balance these concerns with adding a healthy amount of fish to your diet.

What are omega-3 fatty acids, and why are they good for your heart?

Fish contain unsaturated fatty acids, which, when substituted for saturated fatty acids such as those in meat, may lower your cholesterol. But the main beneficial nutrient appears to be omega-3 fatty acids in fatty fish. Omega-3 fatty acids are a type of unsaturated fatty acid that's thought to reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease.
Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms, and in children may improve learning ability. Eating one to two servings a week of fish, particularly fish that's rich in omega-3 fatty acids, appears to reduce the risk of heart disease, particularly sudden cardiac death.

Does it matter what kind of fish you eat?

Fatty fish, such as salmon, herring and to a lesser extent tuna, contain the most omega-3 fatty acids and therefore the most benefit, but many types of seafood contain small amounts of omega-3 fatty acids.
Most freshwater fish have less omega-3 fatty acids than do fatty saltwater fish. Some varieties of freshwater trout have relatively high levels of omega-3 fatty acids.

Are there any kinds of fish you should avoid?

Some fish, such as tilapia and catfish, don't appear to be as heart healthy because they contain higher levels of unhealthy fatty acids. Keep in mind that any fish can be unhealthy depending on how it's prepared. For example, broiling or baking fish is a healthier option than is deep-frying.
Some researchers are concerned about eating fish produced on farms as opposed to wild-caught fish. Researchers think antibiotics, pesticides and other chemicals used in raising farmed fish may have harmful effects to people who eat the fish.

How much fish should you eat?

For adults, at least two servings of omega-3-rich fish a week are recommended. A serving size is 3 ounces (85 grams), or about the size of a deck of cards. Women who are pregnant or plan to become pregnant and children under age 12 should limit the amount of fish they eat because they're most susceptible to the potential effects of toxins in fish.

Does mercury contamination outweigh the health benefits of eating fish?

The risk of getting too much mercury or other contaminants from fish is generally outweighed by the health benefits that omega-3 fatty acids have. The main types of toxins in fish are mercury, dioxins and polychlorinated biphenyls (PCBs). The amount of toxins depends on the type of fish and where it's caught.
Mercury occurs naturally in small amounts in the environment. But industrial pollution can produce mercury that accumulates in lakes, rivers and oceans, which turns up in the food fish eat. When fish eat this food, mercury builds up in the bodies of the fish.

Large fish that are higher in the food chain — such as shark, tilefish, swordfish and king mackerel — tend to have higher levels of mercury than do smaller fish. Larger fish eat the smaller fish, gaining higher concentrations of the toxin. The longer a fish lives, the larger it grows and the more mercury it can collect.
Pay attention to the type of fish you eat, how much you eat, and other information such as state advisories. Each state issues advisories regarding the safe amount of locally caught fish that can be consumed.

Should anyone avoid eating fish because of the concerns over mercury or other contaminants?

If you eat enough fish containing mercury, the toxin can accumulate in your body. It can take weeks, months or even a year for your body to remove these toxins. Mercury is particularly harmful to the development of the brain and nervous system of unborn children and young children. For most adults, however, it's unlikely that mercury would cause any health concerns.
Still, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend that these groups limit the amount of fish they eat:

• Women who are pregnant or trying to become pregnant
• Breast-feeding mothers
• Children under age 12

Pregnant women, breast-feeding mothers and children can still get the heart-health benefits of fish by eating fish that's typically low in mercury, such as salmon, and limiting the amount they eat to:

• No more than 12 ounces (340 grams) of fish in total a week
• No more than 6 ounces (170 grams) of canned tuna a week
• No amount of any fish that's typically high in mercury (shark, swordfish, king mackerel and tilefish)

Can you get the same heart-health benefits by eating other foods that contain omega-3 fatty acids, or by taking omega-3 fatty acid supplements?

The evidence is stronger for the benefits of eating fish rich in omega-3 fatty acids than for using supplements. However, people who have heart disease may benefit from supplements of omega-3 fatty acids and should discuss this with their doctors.

Other nonfish food options that do contain some omega-3 fatty acids include flaxseed, flaxseed oil, walnuts, canola oil, soybeans and soybean oil. However, similar to supplements, the evidence of heart-healthy benefits from eating these foods isn't as strong as it is from eating fish.

http://www.mayoclinic.com/health/omega-3/HB00087/NSECTIONGROUP=2

Cross Fit Review by WebMD

CrossFit Review

By Michael Esco, PhD, CSCS
WebMD Feature

Preparing the body “not only for the known, but also the unknown” is the mantra for CrossFit, one of the fastest growing strength and conditioning programs today. It is not a traditional, specialized training program like doing isolated weight lifting for a certain muscle or aerobics.

“Our specialty is not specializing," says CrossFit founder and former gymnast Greg Glassman.
It's also a very tough workout -- not one to take lightly, especially if you're not active right now.
Here's what you should know before you get started.

Slideshow: The No-Gym Workout

 

What is CrossFit?

CrossFit combines strength training, explosive plyometrics, speed training, Olympic- and power-style weight lifting, kettle bells, body weight exercises, gymnastics, and endurance exercise.
By doing this, CrossFit targets what it calls the major components of physical fitness: cardiorespiratory fitness, stamina, muscular strength and endurance, flexibility, power, speed, agility, balance, coordination, and accuracy.

Training the CrossFit way requires you to work out 3 to 5 days per week. The workouts are highly intense and short, taking about 5 to 15 minutes to complete.
CrossFit workouts typically combine explosive exercises done in a circuit format: One exercise follows right after the next, with very little rest in between.
The main CrossFit exercises involve the whole body and include pushing, pulling, running, rowing, and squatting.

There are hundreds of CrossFit exercises. Here are a few examples:

• Power Cleans: Pulling a weighted bar from the floor and bringing it up to and in front of your shoulders in a quick and forceful manner.
• Burpees: This is a body-weight-only exercise that involves beginning in a standing position, quickly dropping to the floor and doing a push-up, then coming up to a squatting position and explosively jumping straight-up.
• The Snatch: A weighted bar is rapidly pulled from the floor to directly over your head with the arms held straight.
• Thruster: This exercise begins with standing upright with weighted bar held in front of your shoulders. You squat down to the point where your thighs are parallel to the floor, then quickly standing back-up and pressing the weighted bar over your head.

Other examples are variations of push-ups, sit-ups, and pull-ups. CrossFit also often uses kettle bells (a weighted bell with a handle on top), medicine balls, climbing ropes, jump ropes, and rowing machines.

 

The CrossFit WOD

CrossFit posts a Workout of the Day (WOD) on its web site. Some of the WOD are specially named after women or military heroes. The WOD changes each day and there are a lot of them. And they can be quite demanding.

• The Barbara involves five circuits of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 body weight-only squats performed in order, while only resting at the end of each circuit for a 3-minute period.
• The Angie - 100 pull-ups, 100 push-ups, 100 sit-ups, 100 bodyweight-only squats to be accumulated (not performed in a row, unless you are fit enough) during the entire workout.  
• The Murph - a timed 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 body weight squats, finished off by another 1-mile run.
• The Jackie - 1,000 meter row, 50 thrusters with a selected weight, and 30 pull-ups: preferably performed without any rest between each exercise.  

The CrossFit program can be performed in two ways: on your own or at a CrossFit affiliate.
Going at it on your own requires a base level of good physical fitness, as well as knowing how to safely perform each movement. The WOD can be done at almost any fitness facility or at home, if you have certain pieces of exercise equipment. Details on how to set-up a CrossFit “Garage Gym” can be found on the CrossFit web site, which also has an extensive video library that shows the proper technique for all of the exercises.

If you are not comfortable doing CrossFit by yourself or you want extra motivation from performing the workouts in a group setting, then you can join a CrossFit affiliate; there are about 2,500 locations worldwide.
CrossFit affiliates are not your typical health and fitness clubs. You will not see the endless supply of cardio equipment or resistance machines, and members don't perform their own personal routines.
Instead, it’s a warehouse-like facility where the exercise equipment consists of a bunch of bumper-plated Olympic weights, plyometric boxes, medicine balls, dumbbells, and kettlebells. Pull-up bars, climbing ropes, gymnastics rings hang from the ceiling. The only cardio equipment you’ll see are rowing machines. If you want to run, hit the road of the surrounding area. The workouts are completed in a group setting. Everyone does the same WOD and it’s probably a different daily workout than what's on the web site.
Each affiliate has a one-month initiation course, which newcomers must complete to learn proper training technique for all of the major exercises performed in CrossFit’s program.
For a few days after a CrossFit workout, you may experience a certain degree of muscle soreness. If that happens, you might need to rest a day or two before the next WOD so that your muscles are fully recovered.

 

CrossFit: Nutrition

CrossFit recommends a daily eating plan of approximately 40% carbohydrates, 30% protein, and 30% fat. This can be accomplished by consuming “meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar," as recommended by CrossFit. This approach is similar to that of popular fad diets such as the Zone and Paleo nutrition plans.

The CrossFit Nutrition plan was not developed by a registered dietitian. Most importantly, it will not fulfill the dietary guidelines from the U.S. Department of Agriculture (USDA). It offers lower carbohydrate consumption and a higher protein intake than what is recommended for active people by the American Dietetic Association, which is the leading organization for nutritional-based research.

 

CrossFit: Advantages

CrossFit workouts are highly intense and do not take a long time to complete. You can get a great workout in a short period of time.

Athletes and ex-athletes will enjoy the challenges of each WOD, as they are similar to sports conditioning.
There are a large number of WOD routines and they are always changing. This adds to the excitement of each CrossFit workout and decreases the risk of becoming bored.
The WOD can be done at home, without a lot of expensive equipment. The exercises can be very tough. However, there are a number of videos and written descriptions on the web site that can help you modify each movement according to your current level of fitness.
You do not have to be a member of an affiliate to view the free CrossFit web site. However, subscribing to the online CrossFit Journal costs $25 a year.

Bodybuilders and powerlifters will not get the results they need for their specific competitive purposes by just performing CrossFit. But these types of athletes may benefit from training this way for brief periods during their off-season, for the sake of variety.

Marathoners, triathletes, cyclists, and long-distance swimmers should dedicate most of their training time on their sport's specific needs. However, CrossFit may be a good way endurance athletes can train with weights and not interfere with their main objectives, due to the short amount of time needed to complete each WOD.
Also, there are alternative CrossFit programs dedicated to endurance sports, football, and gymnastics.
CrossFit is a good way for mixing up the common exercise routine by providing variety.

 

CrossFit: Concerns

The possibility of injury is an increased risk with participation in anyhigh-intense fitness regimen like CrossFit, especially if you are new to Olympic-style weight lifting and plyometric workouts, or have a previous injury. Not only are the exercises themselves risky, but performing them under a fatigued state, such as during an intense circuit, increases the risk of injury even further.

WARNING: A very serious, yet rare muscular injury known as rhabdomyolysis is also a major concern with participation in vigorous exercise. In short, rhabdomyolysis is a condition in which skeletal muscle becomes so severely damaged that it rapidly breaks down. If this happens, muscle cells may rupture and important contents could leak out into the bloodstream, eventually damaging the kidneys even to the point of kidney failure. It must be treated in a medical facility as it is potentially life threatening.

Symptoms of rhabdomyolysis depend on severity but can include general weakness, extreme stiffness, soreness and swelling of the affected muscle, and abnormally dark colored urine. There are a number of factors that can cause rhabdomyolysis (e.g. alcoholism, genetics, dehydration), but it can be brought on by extreme physical exercise.

To prevent rhabdomyolysis, make sure you start slow and gradually increase the intensity of each workout. Drink plenty of water, and avoid exercise in a hot and humid environment.
If you are interested in CrossFit but are new to weight lifting or exercise in general, you should visit a CrossFit affiliate to receive the necessary personalized attention before attempting a WOD on your own.
If you take that route, however, be aware that the CrossFit coach may not have an appropriate educational background in sports conditioning. Strength and conditioning specialists spend years learning proper technique of explosive exercises and some have degrees in exercise science, biomechanics, or kinesiology.
Make sure you ask about credentials and references for any coach or personal trainer who is responsible for teaching you proper lifting technique. Be sure to let them know if any exercise makes you feel uncomfortable or causes pain.

It's best to have a sufficient strength base before starting a high-intensity, power-based training plan. If you are not strong enough to perform a certain exercise by itself, let the coach know so he/she can modify the regimen accordingly.

CrossFit is mostly suited for healthy people who enjoy vigorous exercise. People with injuries, health conditions, or other special needs should follow the specific guidelines for physical activity recommended by the American College of Sports Medicine.
CrossFit claims that the system is “empirically driven and clinically tested” which insinuates that the methods are scientifically supported. A review of the current scientific literature, however, shows no published studies about CrossFit in top-rated peer-reviewed strength and conditioning or exercise physiology research journals.

 

CrossFit: Bottom Line

Like most other exercise routines, CrossFit has advantages and concerns. The workouts are fast-paced, challenging, and constantly varied.
If you are healthy and can endure grueling workouts, then give it a try. You will probably enjoy it, just like most “Crossfitters.”

If you are out of shape or just beginning an exercise program, be sure to join a CrossFit affiliate to receive the appropriate personalized attention. Check with your health care provider before starting any new fitness program, especially if you are not active now.
Michael R. Esco, PhD, CSCS, HFS, is an assistant professor in the department of physical education and exercise science at Auburn University Montgomery in Montgomery, Ala. His opinions and conclusions are his own.

http://www.webmd.com/fitness-exercise/features/crossfit-review?page=4