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May 2, 2003     Cape Gazette
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May 2, 2003

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CAPE GAZETTE, Friday, May 2. May 8, 2003 - 117 Some 'don'ts' hen you're wo00'king out One of the interesting aspects of my job is the opportunity to watch and observe other people gaining in the gym. To say that everyone is an indi- vidual and that everyone has his or her own training style is putting it mildly. I have mentioned on numerous occasions that this whole training thing is certainly not brain surgery nor is it rocket science, but there is a definite order and method to fitness success. Most of my columns have ex- pounded on the things we should be doing while training in the gym. This column is going to take a 180-degree turn and discuss the don'ts involving training. Hopefully, some success can take place by being careful of not only what you do while in the gym, but also what you should not do. • Don't do side bends with dumbbells in your hands. The oblique muscles grow while adding resistance to this exercise, thus making your waist get wider instead of smaller. • Don't swing the weight when curling. Keep the momentum out of the exercise and put the focus on strict form when working any muscle group. • Don't raise your hands higher than your shoulders when doing lateral raises. Lifting them higher than shoulder height can impinge the shoulder joint. • Don't move the blood throughout the body when train- ing. Focus on one body part at a time. When working the entire body, do upper body first, then lower. The objective is to pump as much blood into one particular - muscle group at a time. • Don't do cardio first if you are also planning to lift weights dur- ing the same workout. By doing your cardio first you burn the muscle glycogen leaving you in a catabolic or muscle wasting state when doing your weight training. • Don't use wrist straps Unless you are absolutely lifting maxi- mum poundages during certain lifts, such as deadlifts or rowing. Learn to grip the bar to build your forearms and grip strength. • Don't let your head bob up and down when doing cardio. Let your lower body do the work and focus on keeping your head steady during the exercise. • Don't allow your butt to come off the bench when doing leg presses. When the back and butt roll up and come off the pads dur- ing leg presses it puts undo stress on the lower back. • Don't do pulldowns behind the neck. Behind the neck pull- downs does not work the latiss- mus muscles as well as front pulls to the top of the chest. Behind the neck pulldowns also puts tremen- dous stress on the shoulder joints. • Don't roll your shoulders when doing shrugs. Make sure you raise your shoulders as high as you can while trying to touch your shoulders to your ears, but never roll the shoulders. • Don't let your head drop dur- ing squats or deadlifts. Keep your head up and focus your eyes high on the wall in front of you. Drop- ping the head can tend to round the lower back risking injury. • Don't forget to lower the bar to the chest on bench presses. The first half of the lift is for pectoral development while the second half is virtually all triceps. In or- der to get a good pectoral stretch you must bring the bar to the chest. • Don't allow your elbows to get away from the body when do- ing tricep pressdowns. Keep the elbows locked to your sides for maximum tricep developmeht. • Don't continue doing the same cardio or weight routine for more than five to six weeks at a time. The body adapts very quickly to adversity so you must consistently change your routines. • Don't let your workout-last more than 60 minutes. After 60 minutes of intense exercise, the body begins producing the stress hormone cortisol that can literally reverse your new-found gains. • Don't let the time between ex- ercise sets go more than 60 sec- onds. Keep the time short between sets to have an aerobic as well as an anaerobic workout. • Don't arrive at the gym with- out a plan. Know what you want to accomplish and how you are going to achieve it. • Don't go to the gym on a total- ly empty stomach. A small carb and protein meal about an hour before your workout will give you the energy and strength to achieve maximum results. • Don't forget to drink plenty of water while working out. Keep yourself completely hydrated when doing cardio or when lifting weights. • Don't forget the basics. The magazines are filled with nontra- ditional exercises that look unique and different, but do little to build quality muscles. The exercises Arnold used 30 years ago are still the best exercises today. • Don't put all your energy into exercising and fail to realize that getting in shape is 80 percent nu- tritional.. • Don't use more than one piece of equipment at a time, forget to wipe off your equipment, put away your weights and please keep the cell phones off the gym floor. Dave Kerctaard Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226-4653. KOURTNEY SHORT The Cape Gazette's first designated Milford Athlete of the Week. This midfielder came into the goal for the first time in Hve action and faced 29 Cape shots finally leaving late in the game with a bruised left hand that she slapped on her own knee turning back an Erin Williams cannon shot. After describing her progression of emotions from fear to fo- cus, Short ended with, "Hut it's all good.  KHARA CONLON Khara played midfield de- fense then offense in last Tuesday's 6-1 soccer victory at Milford and played them all like an all conference player. Khara scored a goal and narrowly missed anoth- er while giving it up on de- fense where little glory is achieved. "She's been great all season," said head coach Randy Redard. Khara has the natural speed and ath- leticism and what coaches call athletic intelligence. She rarely makes a bad deci- sion. CASEY LAYTON Cape cutters were taking turns charging the net with their sticks held high look- ing for a feed from Casey Layton who makes her liv- ing behind the net. Casey has that uncanny ability to only give up the ball to play- ers who have a chance of getting off a good shot. She assisted on most of Cape ear- ly goals as the Vikings won a huge game from visiting St. Mark's. "Casey understands the game so well it's like hav- ing a coach out there," said coach Gretchen Wyshock. JEFF PLUMMER This master of powerlift- ing is a sick individual who makes the rest of us testos- terone-fueled males go searching for enhancement. Last April 12 the all-natural Jeff bench pressed 440 and then 470 pounds before al- most getting 500 pounds. Jeff placed first in the open 220-pound weight class and first in the masters at the Virginia Bench Press Cham- pionships. Jeff played n Cape's 1979 state champi- onship football team. FITNESS FOR YOU ESA to host Mid-Atlantic surfmg championship The Delaware District of the Eastern Surfing Association (ESA) will be the host of the 2003 Mid-Atlantic Reg!onal Surfing Championships. Two locations, Dagsworthy Street in Dewey Beach or the In- dian River Inlet (depending on the best waves), will be the sites of competition for more than 350 surfing competitors that will be arriving from Delaware to Geor- gia. Competition is set for May 9- 11. The first round of competition begins at 7 a.m. each morning with events running throughout the day on Friday and Saturday. The final rounds should conclude around 1 p.m., Sunday, May 11. "We have been planning the" event for over a year now. We have local merchants and busi- nesses helping to sponsor the event and we have received great cooperation from Dewey Beach and the Delaware Seashore State Park," said ESA district director Harry Wilson. "Some of our own local talent will be going head to head in the surfing competition with the best surfing competitors in the Mid- Atlantic region (Delaware to Georgia). The size of this event brings an early boost to the local economy and we_ usually have the surf to produce a quality tourna- ment." "Our district (Delaware) is highly competitive and we Consis- tently produce champions," Wil- son added. Under Wilson's 20-plus years of leadership, the Delaware District has shaped regional and eastern champions Jenn Abrams, Colin Herlihy, Taylor Ballard, Baptiste Buchler and Jake Buchler. They are just a few of the local surfers to advance to the next lev- el and find success at the Eastern and National Surfing Champi- onships. Area businesses and merchants interested in helping to sponsor the event can contact Harry Wil- son at 302-227-401t for more in- formation.