Well squirrels, it is time to shed the winter coat get ready for the summer season. As I explained in the last blog, this is the time for athletes to prepare for the next season. Please take the time to improve your strength and conditioning. Read some of my earlier posts. You have to work. Lift heavier weights, run faster sprints or increase your mileage during the summer.
Many of you who started out ready to get fit and lose fat at the beginning of the year. The weight room was busy in January and February; however, the numbers have declined in March and April. I know exams, papers, projects take up your time this time of year. Summer is a great time to get back into your fitness program. Virginia is a beautiful state with a lot of hiking trails. There are many Civil War battlefields that can be explored. Get out and walk. You don't need special equipment or expensive running shoes. Watch your calorie intake. Stay away from sweets and fats. Enjoy the many fruits and vegetables that are available during the summer months. Snack on a peach rather than a piece of pie. If you can, get to a weight room and get stronger. If you can't get to a weight room, take your little brother or sister to the park. Do some pull-ups on the monkey bars. Do step-ups on a bench. You can do push-ups and sit-ups any where and any time.
Go to the local pool. Swimming is a great way to burn calories. If you can't swim, walk back and forth in the shallow end at a brisk pace. The resistance of the water increases the difficulty of the exercise. Investigate a new sport. Tennis is a good sport to take up and it is a sport that you can play the rest of your life. Go to the park and shoot baskets. The only thing that can stop you from increasing your fitness level this summer is you. Stop making excuses and start your fitness program.
Two notes of caution for summer fun. One, watch the sun exposure. A dark tan may look good, but you are setting yourself up for skin cancer. It amazes me that many athletes would never consider smoking because they don't want to face lung cancer. Yet, those same athletes will spend hours in the sun without sunscreen and face skin cancer. Two, keep hydrated. Drink water. Most of you do need sports drinks unless you are performing a high intensity workout for over 30 minutes. Sports drinks have calories to fuel intense workouts. If you don't burn those calories, they will be stored as fat.
Wednesday, April 6, 2011
Wednesday, March 16, 2011
Off-Season
Welcome back from your spring break. I hope you all are rested and ready to finish the school year strong. This blog will be most informative to athletes, but every squirrel can pick up a little knowledge.
For athletes the off-season is really the general preparation phase. This phase of training (general base training) is the time for athletes to prepare their bodies for the upcoming season. This is the most important phase and the most neglected. This is when you can make the gains you need to have a great season. This is particularly important to the volleyball and soccer athletes. Your season usually starts two weeks after you return to school. That two weeks is not enough time to be ready for your sport. That is why so many of you are injured in those first couple of weeks.
According to David Oliver and Dana Healy in their book, Athletic Strength for Women , this phase should be 12 weeks. This is the time to build base strength. I am getting an off-season training program together for all our sports and hopefully you will see this on our web page in the next couple of weeks. I would like to see all athletes in May to test you. This will give you an idea of where you are and where you need to improve. More on this later.
Consistency is the key. You must have a regular training schedule and stick to it. This applies to athletes and anyone trying to get in condition. I am taking the time, along with other people, to get a program together for you. Please take the time to review the program and stick to it. I want a competitive, winning team. I hope you do too. Squirrels, if you want to get better you have to work at it.
For athletes the off-season is really the general preparation phase. This phase of training (general base training) is the time for athletes to prepare their bodies for the upcoming season. This is the most important phase and the most neglected. This is when you can make the gains you need to have a great season. This is particularly important to the volleyball and soccer athletes. Your season usually starts two weeks after you return to school. That two weeks is not enough time to be ready for your sport. That is why so many of you are injured in those first couple of weeks.
According to David Oliver and Dana Healy in their book, Athletic Strength for Women , this phase should be 12 weeks. This is the time to build base strength. I am getting an off-season training program together for all our sports and hopefully you will see this on our web page in the next couple of weeks. I would like to see all athletes in May to test you. This will give you an idea of where you are and where you need to improve. More on this later.
Consistency is the key. You must have a regular training schedule and stick to it. This applies to athletes and anyone trying to get in condition. I am taking the time, along with other people, to get a program together for you. Please take the time to review the program and stick to it. I want a competitive, winning team. I hope you do too. Squirrels, if you want to get better you have to work at it.
Thursday, March 3, 2011
How can I get started?
OK, so you are a sedentary squirrel. However, you have made up your mind to start lifting weights. The weight room is located on the bottom floor of the Physical Activities Center (PAC). There are free weights and machines in the front room. The back room is dedicated to cardio equipment. If you are new to weight training it might be a good idea to start with the machines. There are pictures on the machines that show the proper form. There also posters around the room that show proper technique. If you have questions, stop by and see me. I get in about 9 or 10 AM and I leave around 6 or 7 PM. My hours change depending on what the Fighting Squirrels are doing. I also work out at times and if you see me in the weight room and have a question ask. If I see you doing something wrong, I will attempt to correct you.
At the front desk there is a form to fill out and there are now workout sheets on which you can track your workouts. Once again if you are new to lifting weights, start on the machines and perform 1set of 10 repetitions. Adjust the weight so that the last 1 or 2 reps are a little difficult. Form is important. Keep your core tight and a slight arch in your back. Do not use a weight belt.
If you want to use free weights that is fine, but proper technique is more important with free weights. Be sure you know what you are doing. Weight training is great for women. It will not only make your muscles stronger, it will make your bones stronger. Try to work all the major muscle groups. After a few weeks you can increase your sets. Pick 5 or 6 exercises to start with and add more later as you become stronger and more confident.
The hardest part is getting started. Get a friend and get to the weight room; pump some iron. See you there.
March on Squirrels.
At the front desk there is a form to fill out and there are now workout sheets on which you can track your workouts. Once again if you are new to lifting weights, start on the machines and perform 1set of 10 repetitions. Adjust the weight so that the last 1 or 2 reps are a little difficult. Form is important. Keep your core tight and a slight arch in your back. Do not use a weight belt.
If you want to use free weights that is fine, but proper technique is more important with free weights. Be sure you know what you are doing. Weight training is great for women. It will not only make your muscles stronger, it will make your bones stronger. Try to work all the major muscle groups. After a few weeks you can increase your sets. Pick 5 or 6 exercises to start with and add more later as you become stronger and more confident.
The hardest part is getting started. Get a friend and get to the weight room; pump some iron. See you there.
March on Squirrels.
Tuesday, March 1, 2011
National Athletic Trainer's Month
Hello Squirrels. Sorry I have not kept you working and sweating. Today's blog will not be a sweat inducer either. March is National Athletic Trainers' Month and I want to take a little time to explain what we do as athletic trainers. When you listen to sports shows you will often hear announcers say, "the trainer is looking at the injury." We are not trainers we are athletic trainers; there is a difference.
Athletic trainers must have a bachelor's degree in athletic training. They must have passed a comprehensive exam before earning their credential. In Virginia athletic trainers are licensed by the Department of Health Professionals. They must continually update their education. Trainers may or may not have higher education, and they may not be certified. There are several organizations that certify trainers. Some are very good, some not well respected.
The duties of an athletic trainer include providing physical medicine and rehabilitation services. We try to prevent injury by educating athletes and coaches and being sure the athletes have the proper facilities and equipment. When injury does occur, we treat the injury and help return the athlete to play. If the injury is significant, we coordinate with physicians and other professionals. A trainers duties are to directed toward exercise and fitness.
I am proud to be an ATHLETIC TRAINER and glad to serve the Fighting Squirrels of Mary Baldwin. If you have any questions about athletic training check out www.nata.org. Until next time fight on squirrels.
Athletic trainers must have a bachelor's degree in athletic training. They must have passed a comprehensive exam before earning their credential. In Virginia athletic trainers are licensed by the Department of Health Professionals. They must continually update their education. Trainers may or may not have higher education, and they may not be certified. There are several organizations that certify trainers. Some are very good, some not well respected.
The duties of an athletic trainer include providing physical medicine and rehabilitation services. We try to prevent injury by educating athletes and coaches and being sure the athletes have the proper facilities and equipment. When injury does occur, we treat the injury and help return the athlete to play. If the injury is significant, we coordinate with physicians and other professionals. A trainers duties are to directed toward exercise and fitness.
I am proud to be an ATHLETIC TRAINER and glad to serve the Fighting Squirrels of Mary Baldwin. If you have any questions about athletic training check out www.nata.org. Until next time fight on squirrels.
Thursday, February 17, 2011
Weight Room Etiquette
Everyday that I go to the weight room I observe different and amazing sights. Yesterday a young lady sat at the lat pull-down machine while she rested between sets while someone else waited for that piece of equipment. This is a weight room no-no. Please, try to follow the suggestions I am going to list. It will make the weight room a better, more effective place to workout.
1. Please don't lug your back-pack, extra clothing or gym bag around with you. There is a locker room. Bring a lock and put your gear in a locker or leave it at the front of the weight room. Our weight room is small and it can get crowded. A clear weight room is a safe weight room.
2. Let other people work in between sets. Once you finish your set, get out of the way and let someone else work in. If you are on the cardio equipment, limit yourself to 30 minutes.
3. Clean the equipment after you use it. Don't just wipe off the handles. If you are sweating, you are dripping. Clean up your drips.
4. Please, only water in the weight room. You don't need a sports drink for a 30 minute work out. If you spill it, clean it up.
5. Put your weights away. When you are done with your sets, unload the bar and put the plates in their proper place. The same goes for dumb bells, please put them back on the rack in the appropriate spot. This keeps the weight room neat and safe and makes it easier for others to find the weights.
6. Be aware of those lifting around you. Our weight room is cramped and if you bump someone who is trying to lift, you could cause serious injury.
7. If you drop an insert from a magazine, a piece of paper or any other trash pick it up and throw it away.
8. Know that there is an AED at the front desk if it should be needed.
Some of you reading this will think,"Well Duh!" I can assure you not everyone understands or follows these simple rules. Please lets work together to keep our weight room safe and clean.
March on squirrels!
1. Please don't lug your back-pack, extra clothing or gym bag around with you. There is a locker room. Bring a lock and put your gear in a locker or leave it at the front of the weight room. Our weight room is small and it can get crowded. A clear weight room is a safe weight room.
2. Let other people work in between sets. Once you finish your set, get out of the way and let someone else work in. If you are on the cardio equipment, limit yourself to 30 minutes.
3. Clean the equipment after you use it. Don't just wipe off the handles. If you are sweating, you are dripping. Clean up your drips.
4. Please, only water in the weight room. You don't need a sports drink for a 30 minute work out. If you spill it, clean it up.
5. Put your weights away. When you are done with your sets, unload the bar and put the plates in their proper place. The same goes for dumb bells, please put them back on the rack in the appropriate spot. This keeps the weight room neat and safe and makes it easier for others to find the weights.
6. Be aware of those lifting around you. Our weight room is cramped and if you bump someone who is trying to lift, you could cause serious injury.
7. If you drop an insert from a magazine, a piece of paper or any other trash pick it up and throw it away.
8. Know that there is an AED at the front desk if it should be needed.
Some of you reading this will think,"Well Duh!" I can assure you not everyone understands or follows these simple rules. Please lets work together to keep our weight room safe and clean.
March on squirrels!
Wednesday, February 16, 2011
Please - A little perspiration
Hello Squirrels. Yesterday I was in the weight room and observed a young lady on the recumbent bike. She was listening to her ipod and peddling at about one RPM. OK, that is a little exaggeration, but not by much. She sat on the bike for about 30 minutes and never broke a sweat. Ladies whether you are on the bike, on the treadmill, or on the elliptical you have to pick up the pace in order to increase your heart rate and thus increase your fitness level. Here's a quick way to get your workout heart rate.
Subtract your age from 220. That will give you an approximate maximum heart rate. For those of you who are math challenged, if you are 20 years old (220-20=200). Now to increase your fitness level, you need to workout hard enough to raise your heart rate to about 70% of your max heart rate. With a max heart rate of 200, that means you need to get your heart rate up to about 140 beats per minute.
Once you reach that level you need to maintain that level for 15 - 20 minutes. If you are not fit you may want to keep your heart rate down a little or go for only 10 minutes. If you are fit, you can increase your heart rate a little or add some time to your workout.
One of the biggest complaints I get from students is, "I workout everyday and nothing seems to work." Maybe the problem is you are not working out, you are simply going through the motions. Another complaint is, "I don't have much time." I had a young lady tell me that this week. I had her put on her workout clothes and in 20 minutes she had a good, hard workout. In the old days it was said that, "ladies don't sweat, they glisten." Drop that old idea, go out there and drip sweat, breath hard, and get fit.
March on squirrels.
Subtract your age from 220. That will give you an approximate maximum heart rate. For those of you who are math challenged, if you are 20 years old (220-20=200). Now to increase your fitness level, you need to workout hard enough to raise your heart rate to about 70% of your max heart rate. With a max heart rate of 200, that means you need to get your heart rate up to about 140 beats per minute.
Once you reach that level you need to maintain that level for 15 - 20 minutes. If you are not fit you may want to keep your heart rate down a little or go for only 10 minutes. If you are fit, you can increase your heart rate a little or add some time to your workout.
One of the biggest complaints I get from students is, "I workout everyday and nothing seems to work." Maybe the problem is you are not working out, you are simply going through the motions. Another complaint is, "I don't have much time." I had a young lady tell me that this week. I had her put on her workout clothes and in 20 minutes she had a good, hard workout. In the old days it was said that, "ladies don't sweat, they glisten." Drop that old idea, go out there and drip sweat, breath hard, and get fit.
March on squirrels.
Friday, February 11, 2011
Avoiding Injury
Hello Squirrels. Our cousin Phil in Pennsylvania says spring is just around the corner. The weather will be getting better; no more excuses, get out there and move. One way to get ready for the better weather is to do a little strength training. Get in the weight room and get prepared for softball, volleyball and all the fun of spring and summer. When lifting weights it is important to avoid injury. The idea is to get stronger not get hurt.
1. Use proper technique. I see a lot of young women using poor form when in the weight room. It is difficult for me to describe proper technique in words. Please stop by my office 107 in the PAC and ask for help. If you are having lower back pain after lifting, you may not be lifting correctly.
2. Too much weight. I want you to overload, but I want you to overload properly. If you are just starting out, work on form first and worry about increasing weight after you have the form perfected.
3. Bad Spotting. If you are lifting weights over your head or chest you should have a spotter. The spotter is responsible for the person lifting. If your job is to spot, be sure you take the job seriously. Watch the person your spotting and be prepared to help them. Your inattention can cause serious injury. The weight room is not a place to fool around.
4. Warm-up. Remember this is one of the principles. Jog, do some push-ups or perform the exercise you will doing at a light weight to get your muscles ready for the exercise session.
5. Improper rest. Be sure that you do not exercise the same muscle group day after day. Rest a muscle group for 24 hours before you exercise that body part again. Also, take 60 - 90 seconds between sets. You might want to do cardio fitness one day and lift weights the next.
6. Lack of Concentration. When you are lifting, especially with weights over your head or chest, concentrate. Too many young ladies in our weight room joke around and laugh when performing exercises. Workouts can be fun, but don't forget you can get hurt.
7. Nutrition. You can not get stronger or faster if you don't fuel your body. Eat a good diet, drink plenty of fluids and get your rest.
8. Stretch. After your workout, take a few moments to stretch and relax.
Lift weights, run, walk, step or zumba; do something. Have a great weekend and remember Abe Lincoln's birthday. God bless America.
1. Use proper technique. I see a lot of young women using poor form when in the weight room. It is difficult for me to describe proper technique in words. Please stop by my office 107 in the PAC and ask for help. If you are having lower back pain after lifting, you may not be lifting correctly.
2. Too much weight. I want you to overload, but I want you to overload properly. If you are just starting out, work on form first and worry about increasing weight after you have the form perfected.
3. Bad Spotting. If you are lifting weights over your head or chest you should have a spotter. The spotter is responsible for the person lifting. If your job is to spot, be sure you take the job seriously. Watch the person your spotting and be prepared to help them. Your inattention can cause serious injury. The weight room is not a place to fool around.
4. Warm-up. Remember this is one of the principles. Jog, do some push-ups or perform the exercise you will doing at a light weight to get your muscles ready for the exercise session.
5. Improper rest. Be sure that you do not exercise the same muscle group day after day. Rest a muscle group for 24 hours before you exercise that body part again. Also, take 60 - 90 seconds between sets. You might want to do cardio fitness one day and lift weights the next.
6. Lack of Concentration. When you are lifting, especially with weights over your head or chest, concentrate. Too many young ladies in our weight room joke around and laugh when performing exercises. Workouts can be fun, but don't forget you can get hurt.
7. Nutrition. You can not get stronger or faster if you don't fuel your body. Eat a good diet, drink plenty of fluids and get your rest.
8. Stretch. After your workout, take a few moments to stretch and relax.
Lift weights, run, walk, step or zumba; do something. Have a great weekend and remember Abe Lincoln's birthday. God bless America.
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