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March 11, 2005     Cape Gazette
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March 11, 2005

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Somefrequently aslced, questions Briefly When you spend as much time in the gym as I do, you automati- cally leave yourself open to ques- tions. Sometimes the person asking the question just wants you to agree with them and confirm that what they are doing is correct. Others really are inquisitive and want to know the best way to exer- cise or eat and their questions are legitimate. I always say that the only dumb question is the one that you do not ask. I also believe that if you don't want to hear the answer, don't ask the question. With that in mind, allow me to attempt to answer some of the most frequently asked questions in the gym. Dave Kergaard How much weight should I use? This is a tough question because it really varies with each individ- ual depending on his or her per- sonal goals. For the average person who wants to put on muscle and build strength, there are certain things to remember. Keep your reps in the 8 to 10 range and when you get to your last rep of the set you should be straining and close to failure. Make sure your form is good and keep the weight under control and squeeze out each rep. When you getto your final rep of the set, you might be able to do one or two more, but no more than that. If you can do 13, 14 or 15 reps, then the weight is too light. If you are straining to keep good form on reps 6, 7 and 8, then you have too much weight. Always remember to control the weight on the positive as well as the negative part of the lift. Don't let gravity take control from you. When should I have my protein drink? There are two critical times dur- ing the day that a person exercis- ing should be taking protein. One is first thing in the morning when you get up because you have fast- ed for hours and the muscles are starved. The other critical time is imme- diately after a workout to replenish the nutrients lost during that work- out. We call this the anabolic win- dow. That does not mean that these are the only times to take in protein. If you are lifting you want to make sure that you are getting enough protein throughout the day in order to build muscle. This goes for men as well as women. Whey protein is the best followed by casein protein. Whey absorbs into the system very quickly and casein is a slower absorbing protein that you might want to take before going to bed. What body part should I work first? The rule of thumb is if you are working the entire upper body in one workout, then work from the inside out. In other words, start with chest, then back, shoulders, and finish with biceps and triceps. If you work the upper body in that order you will also be doing push, pull, push, pull, push. In that order when the push muscles are work- ing the pull muscles are resting and vice versa. The arms assist in everything you do for chest, back and shoulders so you want to work them last. Exercising the arms first would hinder your chest, back and shoulder routines. If you add legs to the workout, do the legs af- ter your upper body. Legs take so much out of you that if you did them first chances are you would not train your upper body. A far better plan would be to work your legs on a separate day. What supplements should I take? Protein drinks or protein bars are an excellent choice because we need extra protein to build mus- cle. The amino acid creatine is a very popular supplement and a lot of lifters use it. It's legal and sold everywhere. Creatine volumizes the muscles and makes them fuller. It also gives you more strength and better recovery. Some people have been know to Cape Rei!ion Athletes Of The Week BRANDON LEGGINS This guy, who looks like he's been hip-checked out of the lunch line by the high school chorus, may be the toughest player in the DIAA tournament. Brandon just abused Howard defenders who tried to pick his pocket on March 4, as he "let air out of the ball," then on March 6, at the Bob Carpenter Center drilled nine, first quarter points en route to 18 points in a 50-41 win over St. Mark's and trip to the semifinals. "I want to bring that title back to Cape," Brandon said. SEAN MELUNEY A junior defenseman for Binghamton University, now 6-foot-2 and 210 pounds, Sean scored two goals last Saturday as his team fell to No. 20 Hobart 10-7. Head coach Ed Stevenson said of Meluney: "He is one of the best defenders I have ever coached, not because of his athleticism but more impor- tantly his complete un-. selfishness." Last year Bing- hamton was the No. I ranked defense in Division I lacrosse and ranked fifth in man down defense. JOEY CAHILL Running in prime time on the second midfield line, UMBC senior Joey Cahill re- cently had his best day as a Division I lacrosse player scoring four points in the 10- 9 double overtime loss to vis- iting Ohio State. Joey scored a pair of goals and had two assists in a losing ef- fort. Cahill also had one goal and two assists on March 9, when UMBC lost to No, 1 Johns Hopkins 9-6. Cahill is one of the teams four captains. CAPE GAZETTE, Friday, March 11 - March 14, 2005 - 113 FITNESS FOR YOU experience stomach cramps and bloating from using creatine. Glu- tamine is another amino acid that supports the entire immune sys- tem and helps the lifter to recover at a quicker rate while also in- creasing cell volume. Congugated Linoleic Acid or CLA has been shown to build muscle while re- ducing body fat over a period of time. My suggestion is to check with your doctor before trying any knew supplements. I am not per- sonally recommending any of the above supplements, but just giv- ing information about them. I hope the above questions and answers have helped you in your training. I love when people ask questions; it is one of the best ways to improve your training. Never be afraid to ask, I am here to help. Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226-4653. SARA YOUNG Sara Young, a fourth-grade student at Shields Elemen- tary School in Lewes, out- lasted the field to win the annual headstand competi- tion hosted by physical edu- cation teacher Tim Barn- forth. Sara lasted 16 minut- ed in the upside-down posi- tion, defeating record holder Laila Trueblood. Each ath- lete was presented with a certificate from Principal Janet Maull, and enjoyed chocolate milk and a Strider Energy Bar courtesy of Surf Bagel & Deli. Lewes Little League to hold tryouts March 12 The Lewes Little League will hold tryouts on Saturday, March 12, in the gym at the Ninth Grade Campus, the former Lewes Mid- dle School on Savannah Road. Boys ages 8 and 9 will try out at 9 a.m.; boys age 10 will tryout at 10; boys ages 11 and 12, 11 a.m.; and girls ages 9 to 12, 11:30 a.m. Any changes will be listed at or on a recorded message at 441-5144. Senior women's softball seeks players Registration and the first prac- tice for senior women's softball teams will be held at 6 p.m., Mon- day, April 11, at Sports At The Beach (SATB) on field No. 12. SATB is located two miles east of the Georgetown Circle on Route 9. For more information contact Marion Lisehora at 934-9512. The Delaware Diamonds 50s and Delaware Diamonds 60s women's softball teams are seek- ing players. New teams are also being formed this year for women who are in their 50s, 60s and 70s. Practices and games will be held at Sports At The Beach in George- town. These teams will partici- pate in the Delaware Senior Olympics in September. People Continued frqm page 111 Super Bowl tickets. "You ain't the po-leece is you7" Each of the Vikings were al- lowed to buy two tickets at the face value of $500 turn them over to Tice for about $1,500, then Tice would broker them out in bulk to another broker and somewhere down the line some Eagles fan is taking out a second mortgage just to watch Andy Reid and Donovan McNabb evaporate into the twi- light zone of lost time. SNIPPETS - I'm writing this column on a Wednesday night with a Thursday afternoon dead- line. I can't report on Cape's semifinal game against Caravel, but I do know that 30 years ago when Cape won the state champi- onship, there was no Caravel. I can tell you that in 1976 the entire community was mobilized and the atmosphere inside the school was charged as in "we ain't doing nothing but talking about basket- ball." It's not that way today. The family has narrowed mainly because the Cape community has been for sale to the highest bidder for the last 30 years. It's the same reason you can go to Wal-Mart without being recognized. Who are all these people? I came into Cape without a state champi- onship and 30 years later it would be a perfect way to go out. Go on now, gitl