What's up at the Health and Fitness Academy: May 2016

Monday, May 9, 2016

Silly Swimmer

The first time I did a triathlon, back in 2009, a co-worker talked me into it. Her husband hurt his shoulder and couldn’t do the swim, so she was looking for someone to take his registration. She was very confident that I would be able to do it no problem, so I committed. Then, I asked when the triathlon was, and about passed out when she said 4 days away! I figured I would go for it anyway and just see how things went and take this as a learning opportunity. Needless to say, it was a struggle! It also brought up a lot of questions, specifically about swimming, because I am not, nor have I ever been much of a swimmer.

I thought, as we got going with this challenge, that some of you may be new to the concept of swimming for an event like a triathlon, or just swimming at all. So, in search I went, of some newbie questions that often come up regarding swimming. Here are a few great links I found that hopefully help answer some of those questions.

Enjoy!

http://www.relaxnswim.com/questions-and-answers/

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1657

http://www.austinfitmagazine.com/Five-Questions-Beginning-Triathletes-Want-to-Know-About-Swimming/

Until next time,

Hayley Earley, BS, CSCS, Pn1

hearley@mvhospital.net

Row, Row, Row....

ROW, ROW, ROW, YOUR BOAT>>>>>

Have you ever wondered how to use a rowing machine? This week we are reviewing the technique used in rowing and on the rowing machine at the gym so everyone can have an opportunity to reap the rewards of a great alternative cardiovascular exercise.

ROWING TECHNIQUE

· Begin rowing from the catch position, with shins vertical, torso angled forward from the hip to create subtle forward spinal flexion, arms fully extended with fingers curved around the handle, abdominal muscles engaged and the navel pulling back away from the thighs, and shoulders relaxed down (not hunched up), with slight scapular retraction.

· Initiate the drive with the legs, giving a quick, powerful push (kick) off the catch while maintaining the forward body angle for the first half of the drive (roughly ten to fourteen inches of the slide, but variable depending on the length of the legs). Continue pushing with the legs while opening the body angle with the strength and explosiveness of the legs and core body strength, resulting in suspension. Let your mass work to your advantage, allowing the weight of the body to combine with muscular strength and endurance to produce maximum power output.

· As your legs reach extension, finish the stroke with a powerful arm pull, accelerating the handle as you pull it away from the flywheel and back to your upper abdomen. At the end of the drive, your legs will be straight with a bit of plantar flexion at the ankle (i.e., slightly up on the balls of your feet) to prevent hyperextension of the knee joints; your body will be angled back about thirty degrees from vertical with activated trunk muscles; and your arms will be bent with the elbows behind the torso and the handle almost touching your abs).

· Return to the catch by extending the arms and allowing the handle to pull the body into forward flexion. Flex forward at the hips, aligning the chest over the thighs, and then slide the seat up toward the feet with slow control. Overall, the recovery phase should take about twice as long as the drive phase.

Tuesday, May 3, 2016

Hot Summer BBQ

Take advantage of the great weather and even better Seafood options for the BBQ.

Monday, May 2, 2016

Test Drive Your Shoes First

When it comes to buying new running shoes, make sure to take the time to test drive each model before you invest in some serious mileage. Not all running shoes are designed the same and no shoe is perfect for every runner. Shopping for running shoes is like shopping for cars: take the time to test drive each model before you invest in some serious mileage. All runners are biomechanically different with distinct needs. Running in the wrong shoes can result in aches, pains and even a missing toenail (it happens).

Here are 5 tips for picking out your running shoes.

1. Visit a local running store to have your gait analyzed based on your foot type and biomechanics. Experts will then recommend a shoe that will work best for you. The three main foot types are flat, neutral and high-arched–factors which can help determine one’s level of pronation. In general, flat-footed runners are fit into motion control shoes to help slow down the rate of over-pronation, while those with moderate to high arches are fitted for either cushioned or stability shoes, which provide a mild amount of support but are still flexible and well cushioned.

2. Choose which feel is right for you. Do you prefer to feel the responsiveness of the road with every stride, or do you like the cushioned ride of a more traditional running shoe? The models of running shoes are endless. From racing flats to trail shoes and everything in between choose the pair that will best suit your personal preferences, as well as your running environment.

3. Make sure you have a half to a full thumb’s nail length from your big toe to the end of the shoe. This may require going up in size from your street shoe. Running causes our feet to swell so you’ll want to have plenty of room in the toebox. If you’re toes are crammed in the front of the shoe, you could develop blisters or black toenails.

4. Before buying, take a short run around the store to test the fit, function and comfort before you make your final purchase. Make sure the shoe you choose feels great when you are running, not just standing.

5. To prevent injuries, replace your shoes every 300 to 400 miles depending on the surface that you run. Running in old, worn-out shoes is one of the most common causes of running injuries. Over time, our shoes lose cushioning, stability and shock absorption. You’ll know when you need to replace your shoes when you feel discomfort in your joints and muscles.