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Wednesday, September 5, 2007
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   Wednesday, September 5, 2007

Your First Marathon!
You've finally made the momentous decision to complete your first 26.2 mile running event and it will certainly be one of your your greatest acheivements. But remember, between now and then most of your time will be spent on preparation and training.
The first step in marathon training is to build your mileage base up. Even if you've been running regularly, you need to focus on increasing your running volume to enhance your aerobic conditioning. A total running volume of 30-35 miles per week will provide a great mileage base for people running their first race.
Once you've established your mileage base, it's time to furthur increase your running volume. This will be done in a long/slow (LSD) fashion. This means you will alternate from a longer distance low intensity day to a shorter distance higher intensity or interval day. Your long runs should start at 6-8 miles each and increase about two miles per week to around 20-22 miles. The shorter runs are designed to develop some speed and your anaerobic system.
As you near the big day your training should have a taper included in it. A taper is a decrease in workload. In other words, it means to let your body recover. You probably want to bring your mileage down even below your original mileage base and only do a few fast sets for 7-10 days.
Different athletes respond differently to tapers. Some get very energetic and other feel slow. Physiologically, a taper allows you to build up carbohydrate reserves past normal levels and allows muscles fibers to be built up to full strength. To build up carbs and muscle protien to their fullest, be sure to carbohydrate load the last five days and take in adequate protein.
Distance runners often get so wrapped in the time they spend running they forget the benefits they can receive from cross training. If you could squeeze in at least one or two sets of 8-10 resistance exercises (one for each major muscle group) you would be surprised how your running would improve. Your chance of injury would also decrease.
Unless you've competed before, don't make time your main goal. Instead just focus on the finish line. You can congratulate yourself when your done and think back on all the hard training and mental discipline it took to cross that line. Then you'll gaze off into the future and start planning your next one.

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more training tips go to http://www.aerobics-exercise-coach.com


What's Wrong With Situps
Contracting your Rectus Abdominus (front abs) involves pulling your sternum down to meet your pelvis. A situp simply emphasizes sitting up which does not primarily involve working the abs.
There is a group of muscles which run from the lower back around to the front of the thighs called the psoas major and minor. Their main action is to pull the thighs closer to the torso which is also the major movement in sitting up.
Because situps primarily work the psoas group they are an inefficient abdominal exercise. They are further inefficient because the psoas works best when the legs are nearly straight (as when people do situps). Situps primarily work the psoas group and the abs act as stabilizers. Finally, situps can be very stressful to your lower back and grind the vertebrae.
Take a good look at your core training program. If you're doing situps take them out and substitute in exercises that truly work the abdominals. Also, remember that there are many other muscles which form the core besides your abs. Finally, to make your core conditioning functional do some exercises standing up to mimic actual daily activitiies.
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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more training tips go to http://www.aerobics-exercise-coach.com


Hearing Aids: 4 Tips On Choosing The Right One
When the symphony doesn't sound as sweet and the laughter of your grandchildren is slowly fading away, wearing a hearing aid is one of the best ways to improve your hearing ability. There are several factors to consider when buying a hearing aid, such as your budget, hearing aid style, technology, lifestyle concerns and hearing loss level.
Here are 4 tips on choosing the right hearing aid.
Hearing Aid Styles
The suitability of a hearing aid style is determined by the level of hearing loss, although most people with lifestyle and aesthetic concerns tend to select the style that they prefer.
An individual suffering from severe hearing loss will not benefit from a CIC model (Completely in the Canal), which is the smallest kind of hearing aid. This particular selection enhances the natural sound-collecting characteristics of the ear in minor hearing loss cases. CIC models are near invisible to the eye because they are placed far into the ear canal. CIC's are also custom-made and only work with users who have an ear canal large enough to handle this type of hearing aid insertion.
An ITC (In the Canal) model is slightly bigger than a CIC and is also placed far into the ear canal. With a somewhat larger battery, this style accommodates mild to moderate hearing loss. An ITE (In the Ear) option offers a wide range of uses that helps a variety of hearing loss levels. They are larger in size, but provide enhanced sound amplifiers, as well as additional features, including a telephone switch. Some patients feel that this type of hearing aid is easier to manage.
A BTE (Behind the Ear) showcases electronic features contained within a case positioned behind the ear. Tubes and other customized characteristics are utilized to drive sound to the ear canal. Usually presenting a sturdy body, this model is often selected for children with hearing problems. This type of hearing aid also provides increased amplification over smaller selections. To accommodate an array of lifestyle concerns, a BTE hearing aid may come in a variety of colors to match hair and skin tone.
Cost of Hearing Aids
Hearing aid prices depend on the style, features, accessories, warranty, telephone coils, advanced microphones, insurance coverage, and whether or not you need one or two hearing aids. Overall, a pair of hearing aids can cost between $500 and $6000.
Hearing Aid Technology
Basic analog technology provides the same amount of amplification regardless of sound changes. Most hearing aid users of the analog model complain that they often face periods of receiving too much sound or not enough. Basic analog hearing aids are the cheapest, making them a reasonable choice for someone on a budget.
Programmable analog technology offers amplification adjustments. Certain programmable analog hearing aids come with multiple settings. You can change the setting with a remote control or by pushing a button on the hearing aid according to your situation.
Over the years, the technology associated with hearing aids has come a long way. Digital technology utilizes computer chips to separate incoming sound into different bands and channels. Digital hearing aids highlight the most advanced technology that allows the most accurate prescription fittings.
Where to Buy
A patient may purchase a hearing aid directly through a hearing instrument manufacturer and hearing aid dispenser. Many companies now market their hearing devices on the Web, and often entice buyers with discounted prices. The internet also offers auction sites that provide fair hearing aid prices.
Careful comparison-shopping can help you find a hearing aid that meets your budget and hearing needs.

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Looking to buy a hearing aid? Make sure you read our hearing aid review and check out daily updated resources on hearing aids at www.abouthearingaid.com/home