http://www.newsday.com/news/health/the-daily-apple-1.4760551/running-marathons-a-personal-reflection-1.5125820
I’m not going to speak about the details surrounding the Boston
Marathon tragedy. Growing up in a family of competitive runners and
triathletes, I’m thankful none of them were there. And hopefully those
responsible will receive the justice they deserve.
On May 5, the 40th RXR Long Island Marathon is set to pound the
pavement of our Nassau County streets, bringing together both
professional and amateur athletes. Some will be running for themselves,
others will bring a more competitive edge, and then there will be those
who have a story behind their 26.2-mile quest.
Every time May approaches, I think back to 2003. It was my first year
competing in the Long Island Marathon — my first time running an
extended long distance. I was running with a group in memory of my
friend’s father who had recently been killed in a tragic car accident.
We chose to compete in the half marathon distance of 13.1 miles and not
crossing the finish line wasn’t an option. We had to do it for him. And
we did.
In 2004, I decided to run the half marathon distance again, but in a
duo with my buddy and quasi-brother Ray. We had been training together
for months, running side-by-side, back and forth to Long Beach in order
to make sure our mileage was enough to finish the race. We had a
continuous 10-mile run under our belts and were confident that it would
be enough to get us over the finish line. And it was. But down the final
stretch, with the finish in sight, there was no way Ray was going to
allow me to cross before him. His pride was too great. He revved his
motor as my gas tank ran, literally, on fumes.
“Congratulations, you
beat me,” I remember saying — with the utmost sarcasm — immediately
following the race. But I was proud of Ray. The five-second difference
in our finishes didn’t matter — it’s an experience we still talk about
nine years later.
In 2005, I got a little nutty. I had only trained for the half marathon
and was running solo. Until this point, 13.1 miles was the farthest my
guts would carry me. But on mile 11.1, on that day, something came over
me. I got a little stupid. As the 3,000-plus half marathoners went
right, I veered left to a journey of another 15.1 miles. There was no
backing down. There was no turning back. What had I just done? My body
wasn't ready for that type of abuse. Was I really that much of a moron? I
guess I was.
I remember keeping to myself during most of my trek up and down the
Wantagh Parkway. I was hurting. My mind was saying yes, while my body
was crying no. But one runner befriended me and suggested a strategy to
push me through. Thanks, man, but unless he could quickly implant new
muscles in my legs, I was going to drop.
Then, there she was on mile 23, my savior — a woman running directly in
front of me, slow and controlled, but with her hands and arms cupped. I
couldn’t understand what she was holding until I jogged alongside her
and took a look. In fact, she wasn’t grasping anything. The woman runner
was physically disabled and 3.2 miles away from completing the Long
Island Marathon. Suddenly, the pain, whining and feeling of sorrow for
sad-self went away. She was all I needed to get me through.
There was no thought of winning. No sense of breaking any time records.
No age group accolades. But there was the motivation of the woman I
just witnessed and the lasting memory I will always hold close to me.
Wednesday, April 24, 2013
Sunday, April 14, 2013
Is resistance training a safe option for children?
http://www.newsday.com/news/health/the-daily-apple-1.4760551/is-resistance-training-a-safe-option-for-children-1.5045315
Here’s something to keep in mind: The art of resistance training -- if done correctly and with good form -- will not stunt growth.
For years the general fitness public has embraced the idea that resistance training posed a risk to adolescents because it could lead to stunted growth as a result of growth plate fractures.
While it is a reasonable concern, research says the problem is often caused by human error. Most growth plate fractures have been seen in those adolescents who train incorrectly, lift objects that are too heavy, or fall into another object while training. This has been recorded primarily in poorly supervised, heavy, over-the-head type lifts.
Growth plates (their scientific name is epiphyseal plates) are located at the ends of long bones, primarily in the arms and legs. While the child is growing, the bones elongate from these plates. If the growth plates are damaged, the bone’s blood and nutrient supply may be disturbed, resulting in growth trauma.
An epiphyseal plate fracture has not been reported in any youth resistance training study that adhered to established training guidelines, according to the National Strength and Conditioning Association.
A doctor should always be consulted before starting any exercise regimen and that's especially true for children, but a properly designed and supervised resistance training program can help promote exercise habits in children and adolescents, improve motor skills, contribute to enhanced sports performance and increase a young athlete’s resistance to sports-related injuries. It can also lessen their risk of developing heart problems, the NSCA notes.
Programs for adolescents should focus on the basics, making the exercises easy to learn and leaving less room for error. Even though there is no minimum age for resistance training, children can begin to enjoy a regimen as early as ages 6 to 8, as long as they are mentally and physically competent.
To start, try calisthenics -- jumping jacks, pushups, sit-ups, etc. -- which younger people tend to enjoy. Calisthenics, which are aerobic in nature, enforce the use of a child's own body weight, without the use of added foreign weight such as dumbbells. They are also a good way to practice muscular coordination.
Stay away from plyometric exercises during the beginning phases of resistance training. While jumping onto and off objects may seem like the norm for some, others can easily lose their balance, slip and even fall off the top of the plyometric boxes, causing injury.
Eventually, more advanced exercises can be added to a routine, but with caution. External weights may be used, such as elastic bands, dumbbells or plate-loaded machines but proper form should first be taught, stressed and supervised, and the weight should be kept light. In the beginning stages of the resistance program, the repetitions should range from 10 to 15 per set, and one to three sets should be performed encompassing a variety of upper- and lower-body exercises, specifically focusing on movements that strengthen the abdominal and lower back areas.
A general overall fitness rule regarding repetitions is: two to five for strength/power (anaerobic), six to 12 for size (anaerobic/aerobic) and more than 12 for endurance (aerobic). As a child advances through the routine, it can be progressed by increasing the number of sets and/or decreasing the number of repetitions.
Children should train less than adults do, typically two to three times a week on nonconsecutive days, allowing 48 to 72 hours between sessions. Each workout should be preceded by a five- to 10-minute dynamic warm-up, such as hops and skips.
Done correctly, beginning a resistance program early in life cannot only be beneficial for a child’s short- and long-term health but can also pave the road to a hearty athletic career.
Here’s something to keep in mind: The art of resistance training -- if done correctly and with good form -- will not stunt growth.
For years the general fitness public has embraced the idea that resistance training posed a risk to adolescents because it could lead to stunted growth as a result of growth plate fractures.
While it is a reasonable concern, research says the problem is often caused by human error. Most growth plate fractures have been seen in those adolescents who train incorrectly, lift objects that are too heavy, or fall into another object while training. This has been recorded primarily in poorly supervised, heavy, over-the-head type lifts.
Growth plates (their scientific name is epiphyseal plates) are located at the ends of long bones, primarily in the arms and legs. While the child is growing, the bones elongate from these plates. If the growth plates are damaged, the bone’s blood and nutrient supply may be disturbed, resulting in growth trauma.
An epiphyseal plate fracture has not been reported in any youth resistance training study that adhered to established training guidelines, according to the National Strength and Conditioning Association.
A doctor should always be consulted before starting any exercise regimen and that's especially true for children, but a properly designed and supervised resistance training program can help promote exercise habits in children and adolescents, improve motor skills, contribute to enhanced sports performance and increase a young athlete’s resistance to sports-related injuries. It can also lessen their risk of developing heart problems, the NSCA notes.
Programs for adolescents should focus on the basics, making the exercises easy to learn and leaving less room for error. Even though there is no minimum age for resistance training, children can begin to enjoy a regimen as early as ages 6 to 8, as long as they are mentally and physically competent.
To start, try calisthenics -- jumping jacks, pushups, sit-ups, etc. -- which younger people tend to enjoy. Calisthenics, which are aerobic in nature, enforce the use of a child's own body weight, without the use of added foreign weight such as dumbbells. They are also a good way to practice muscular coordination.
Stay away from plyometric exercises during the beginning phases of resistance training. While jumping onto and off objects may seem like the norm for some, others can easily lose their balance, slip and even fall off the top of the plyometric boxes, causing injury.
Eventually, more advanced exercises can be added to a routine, but with caution. External weights may be used, such as elastic bands, dumbbells or plate-loaded machines but proper form should first be taught, stressed and supervised, and the weight should be kept light. In the beginning stages of the resistance program, the repetitions should range from 10 to 15 per set, and one to three sets should be performed encompassing a variety of upper- and lower-body exercises, specifically focusing on movements that strengthen the abdominal and lower back areas.
A general overall fitness rule regarding repetitions is: two to five for strength/power (anaerobic), six to 12 for size (anaerobic/aerobic) and more than 12 for endurance (aerobic). As a child advances through the routine, it can be progressed by increasing the number of sets and/or decreasing the number of repetitions.
Children should train less than adults do, typically two to three times a week on nonconsecutive days, allowing 48 to 72 hours between sessions. Each workout should be preceded by a five- to 10-minute dynamic warm-up, such as hops and skips.
Done correctly, beginning a resistance program early in life cannot only be beneficial for a child’s short- and long-term health but can also pave the road to a hearty athletic career.
Friday, April 5, 2013
Cool weather fitness on Long Island
http://www.newsday.com/news/health/the-daily-apple-1.4760551/cool-weather-fitness-on-long-island-1.5014205
If you’re the type to find exercising outdoors entirely too grueling during the hot and humid summer months, take advantage of a comparatively cool spring on Long Island this year to move your routine into the fresh air.
During spring, lower pollen levels and less-humid air makes breathing easier during outdoor fitness activities. Even though the possibility is not completely eliminated, there is also less of a chance of suffering a heat-related illness, such as heat cramps, heat exhaustion and critical heat stroke. While proper hydration is still critical, the body will have less of a challenge cooling itself during the colder months.
“The [cooler months] are an excellent time to bring your workouts to the great outdoors,” said Robert Bristol, a certified athletic trainer and assistant athletic trainer at St. Joseph’s College in Patchogue. “[People] may find it easier to push themselves due to the decreased probability of heat-related [ailments] that impair performance. However, hydration is a must as you can still succumb to the effects of dehydration if you don't properly prepare yourself.”
Here’s what some of Long Island’s athletes and exercise specialists had to say about seasonal exercise activities:
Jogging and biking
Jogging and biking are great ways to achieve quality aerobic workouts and we’re lucky Long Island hosts a list of outdoor trails. In particular, Belmont Lake State Park in North Babylon and Hempstead Lake State Park in West Hempstead both offer great fitness facilities for aerobic buffs. These parks — along with many of Long Island’s state parks — offer hiking trails with spectacular views for those who are interested in a more relaxed, explorative challenge. Cold Spring Harbor State Park boasts 40 acres of hilly terrain, which is sure to intrigue anyone interested in a day of both fitness and fun.
“And if you live farther east, try biking to Wildwood State Park in Wading River,” said Ironman Triathlon World Championship finisher Sheila Isaacs of Shoreham, who, at age 67, was the first known athlete to complete a triathlon in all 50 states. “It’s a great place to run — on the trails or the beach. It’s beautiful.”
Swimming
While Long Island's waterways still remain cool temperature-wise, long-distance and sprint swimming at the beaches can be appropriately replaced with public indoor pool facilities, such as the Nassau County Aquatic Center in East Meadow and Suffolk County Community College in Brentwood. Swimming, being one of the most effective full-body exercises, has an extremely positive impact on cardiovascular performance when it’s done on a regular basis.
“Swimming not only increases the size of the heart's chambers, but also the thickness of its walls,” said Lisa Hiller, an exercise physiologist and U.S. Masters Swimming coach at Excel Swimming in Garden City. “This powerful combination increases the amount of blood that your heart pumps per beat. The more a person incorporates swimming into their workouts, the lower their resting heart rate will become and it will be easier to recover from a hard workout.”
As the days continue to get longer but before the summer heat sets in, take advantage of this spectacular time of year by adding an outdoor fitness training ingredient into your exercise routines.
And discover Long Island. The healthy way.
If you’re the type to find exercising outdoors entirely too grueling during the hot and humid summer months, take advantage of a comparatively cool spring on Long Island this year to move your routine into the fresh air.
During spring, lower pollen levels and less-humid air makes breathing easier during outdoor fitness activities. Even though the possibility is not completely eliminated, there is also less of a chance of suffering a heat-related illness, such as heat cramps, heat exhaustion and critical heat stroke. While proper hydration is still critical, the body will have less of a challenge cooling itself during the colder months.
“The [cooler months] are an excellent time to bring your workouts to the great outdoors,” said Robert Bristol, a certified athletic trainer and assistant athletic trainer at St. Joseph’s College in Patchogue. “[People] may find it easier to push themselves due to the decreased probability of heat-related [ailments] that impair performance. However, hydration is a must as you can still succumb to the effects of dehydration if you don't properly prepare yourself.”
Here’s what some of Long Island’s athletes and exercise specialists had to say about seasonal exercise activities:
Jogging and biking
Jogging and biking are great ways to achieve quality aerobic workouts and we’re lucky Long Island hosts a list of outdoor trails. In particular, Belmont Lake State Park in North Babylon and Hempstead Lake State Park in West Hempstead both offer great fitness facilities for aerobic buffs. These parks — along with many of Long Island’s state parks — offer hiking trails with spectacular views for those who are interested in a more relaxed, explorative challenge. Cold Spring Harbor State Park boasts 40 acres of hilly terrain, which is sure to intrigue anyone interested in a day of both fitness and fun.
“And if you live farther east, try biking to Wildwood State Park in Wading River,” said Ironman Triathlon World Championship finisher Sheila Isaacs of Shoreham, who, at age 67, was the first known athlete to complete a triathlon in all 50 states. “It’s a great place to run — on the trails or the beach. It’s beautiful.”
Swimming
While Long Island's waterways still remain cool temperature-wise, long-distance and sprint swimming at the beaches can be appropriately replaced with public indoor pool facilities, such as the Nassau County Aquatic Center in East Meadow and Suffolk County Community College in Brentwood. Swimming, being one of the most effective full-body exercises, has an extremely positive impact on cardiovascular performance when it’s done on a regular basis.
“Swimming not only increases the size of the heart's chambers, but also the thickness of its walls,” said Lisa Hiller, an exercise physiologist and U.S. Masters Swimming coach at Excel Swimming in Garden City. “This powerful combination increases the amount of blood that your heart pumps per beat. The more a person incorporates swimming into their workouts, the lower their resting heart rate will become and it will be easier to recover from a hard workout.”
As the days continue to get longer but before the summer heat sets in, take advantage of this spectacular time of year by adding an outdoor fitness training ingredient into your exercise routines.
And discover Long Island. The healthy way.
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