If you love running, you should also be following a solid strength-training program, such as lifting weights. For runners, strength training can provide important benefits: - Improved performance - More efficient musculoskeletal functioning - Reduced incidence or severities of overuse injuries associated with running - Increased flexibility. Runners often fail to appreciate the last benefit. Like muscle strength, flexibility goes far in preventing overuse injuries and speeding recovery from injuries that do occur. Hints for promoting flexibility while strength training: Perform each exercise through its complete range of motion, and gently stretch each muscle group immediately after training it (rather than at the very end of your strength-training workout).

Holding your breath while performing exercise can result in the Valsalva Maneuver. The Valsalva Maneuver is a condition resulting from increased pressure in the chest that prevents blood from returning to the heart. Lack of blood returning to the heart can also constrict the flow of blood and oxygen to the brain, which can cause dizziness and fainting. So be sure to breathe while working out!

If you want to perform at your best in sport or exercise, you've got to keep your body adequately hydrated throughout your activity. Sweating away even just 1 percent of your body weight (a pound and a half for a 150-pound person) can place added stress on your cardiovascular system. Losing 2-3 percent of your weight can impair your physical performance. Dehydration can also affect your mental sharpness and hand-eye coordination - putting you at a disadvantage on the court, playing field or other competitive arena. The American College of Sports Medicine recommends the following guidelines for keeping the body hydrated: - BEFORE PHYSICAL ACTIVITY: Drink at least 16 ounces of fluid about two hours beforehand. - DURING ACTIVITY: Drink 5 to 10 ounces every 15 to 20 minutes. - AFTER ACTIVITY: Drink 16 ounces for each pound of body weight lost during activity.

If you're working toward a better butt, you'll want to exercise your glutes (the muscles there) from a number of different angles. This means doing a combination of exercises, such as the following: - Squats and/or lunges - Lying leg press machine - Hip extensions on multi-hip machine.

It's a well-known weight-loss truism: Eating a lot at night can promote weight gain, primarily because the body doesn't burn as many calories while you sleep. Happily, the reverse is true: The calories you consume at breakfast are the most likely to be burned (especially if your morning is active) and the least likely to put on extra pounds. Eating breakfast also helps to jump-start your metabolism after a night's sleep. If you're trying to lose weight, do not skimp on breakfast. Eat a well-balanced meal that includes protein and complex carbohydrates.

Improper form while performing strength-training exercises increases the risk of injury and decreases the ability to enhance strength. Utilize slow and controlled movements and avoid bouncing, bending backwards or using momentum to complete repetitions.

This has been February's Fitness Fast Facts for more facts and info on new programs and specials go to www.sweeneysgym.com.

Sincerely,
Sweeney's Gym
414-769-0772