AllStar Magazine July 2012--Girls - Allstarmagazine.com

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Crucial Exercises to Maximize Strength Potential You don’t have to go to the gym or have expensive equipment to strength train. At home, you could use some small hand weights, bottles of water or soup cans. Bench fly, for chest. Lie on a bench, hold weights straight up over your chest. Slowly lower your arms to your sides, with elbows slightly bent, until your weights are level with your chest. Reverse, bring the weights straight up over your chest. Push-up, Place hands slightly wider than shoulder-width; keep feet together, with knees locked. Start with elbows straight, but never locked. Bend your elbows to lower your body, and try to bring your chest to within an inch of the floor. Keep your body in a straight line, from head Strength & Conditioning When it comes to exercise, aerobic activity keeps the heart and lungs healthy. However, strength training should be added to your routine in order to maintain strong muscles. There are different types of strength training including: free weights, weight machines and resistance bands. The benefits of strength training include: • Burn more calories: Strength training burns more calories over all versus a 30-minute aerobic workout. • Maintain muscle: As we age, we lose our muscle strength. The best way to avoid muscle being replaced by fat as we age, is to strengthen our muscles. • Building stronger bones: Lifting weights can be your best defense against osteoporosis—where your bones become brittle and fragile. A little work now goes a long way later. • A healthy heart: Research shows strenght training is a powerful way to protect your heart in the long run. • Improvement in memory and mood: Muscles strengthen both your body and your brain. When we exercise we release endorphins, the chemical in the brain which makes us feel good. to ankles, throughout the movement. Move up and down slowly, with abdominal muscles tightened. Repeat. Lateral raise, for shoulders. Stand with your feet shoulder-width apart and knees slightly bent. Hold weights at your sides, at thigh level. Slowly lift weights out to the sides to shoulder level, keep elbows slightly bent. Slowly lower and repeat. Upright row, for upper back, shoulders and arms. Standing with your feet shoulder-width apart and knees slightly bent, hold dumbbells next to each other at thigh level with palms toward thighs. Slowly pull them up to your collarbone, until elbows are just above shoulder height. Slowly lower, and repeat. Curl down, for abdominals. Start by sitting with your knees bent, feet flat, and arms reaching forward. Slowly lower yourself to the floor to a count of 10. Sit back up (using your arms, if necessary), and repeat. Curls, for biceps. Sit leaning forward with your legs slightly spread and one hand on your thigh. Keeping the other elbow on the other thigh, hold a weight so that your forearm is horizontal. Slowly curl the weight up and in toward your chest; repeat. Switch arms. Dumbbell squats, for buttocks, quadriceps, and hamstrings. Holding dumbbells (with palms inward), stand with feet hip-width apart; don’t lock knees. Keep your weight on your heels, contract your abdominal muscles and bend your knees, lowering your upper torso. Slowly straighten up and repeat. Heel raises and dips, for calf muscles. Stand with the balls of your feet on a thick book or step. Rise up on your toes slowly, and then lower your heels as far as you can. Repeat. www.livestrong.com “8 Reasons Why Women Should Lift Weights”, www.kidshealth.org “Strength Training.”, Berkeley Wellness Letter “Building Muscle and Bone— At Home, On Your Own” The information contained in the magazine is intended to provide a broad understanding and knowledge of healthcare topics. This information should not be used in place of a consultation with your physician or healthcare provider. We recommend you consult your physician before beginning or altering your exercise or diet program. 14 All�Star Magazine allstarmagazine.com ©iStockphoto.com/membername
Photos: Field ©iStockphoto.com/membername, water ©iStockphoto.com/membername, boy ©iStockphoto.com/membername, sign ©iStockphoto.com/membername ♀ What is low bone density? Bones are constantly regenerating, however, after the age of 30, bones tend to break down faster than they can be restored. Osteoporosis is the thinning of bone tissue and loss of bone density over time. Females are four times more likely than males to develop osteoporosis. Building bone density early is protective later. Food Sources of Calcium cheese low-fat milk salmon sardines tofu yogurt leafy green vegetables such as spinach and collard greens Fueling an ALL STAR Story by Christy Michals Up to 90% of peak bone mass is acquired by age 18 in GIRLS. During the teen years, almost half of the adult skeleton is formed yet only 15% of teenage girls are getting enough calcium to support this growth. You cannot stop age-related decline, but you can slow it down by eating the right foods and exercising regularly. The time is now to form good eating habits that will pay off with strong bones to support lifelong health. The risks for teens getting osteoporosis: • Not getting enough calcium • Drinking too much soda • Not getting enough physical activity • Smoking • Other people in your family already have osteoporosis • Being below normal weight or having irregular periods • Drinking alcohol Food Sources of Vitamin D sardines, salmon, cod liver oil fortified milk juice cereal Food Sources of Vitamin K broccoli asparagus bok choy okra parsley Brussels sprouts leafy greens Source: Fitbones, www.fitbones.org; A.D.A.M. Medical Encyclopedia, 2011; Foods to Eat for Bone Density, www.livestrong.org. allstarmagazine.com How teens can prevent the loss of bone mass: • Eat foods rich in calcium and vitamin D as well as vegetables high in vitamin K (see below) • Participate in weightbearing physical activity every day. • Limit soft drinks. Drink water instead. Bonus: water is great for beautiful skin! • Do not smoke—ever! • Avoid alcohol. It reduces the ability of cells to make bone. • Avoid caffeine which contributes to bone breakdown. � Researchers estimate that one out of five American women over the age of 50 have osteoporosis. All�Star Magazine 15
Page 1 and 2: The Kids Sports Magazine Glenbard S
Page 3 and 4: Glenbard South HS Varsity Fastpitch
Page 5 and 6: Photos compliments Julie Fonda. Sta
Page 7 and 8: can be made that lead to accomplish
Page 9 and 10: Photos compliments Jane Feely. Stor
Page 11 and 12: Photos courtesy Jim Guest “Succes
Page 13: Naperville North Takes the IHSA Cla
Page 17 and 18: There are many explanations for a t
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AllStar Magazine July 2012--Girls - Allstarmagazine.com

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