The Human Body By John Hanrahan, CCS   The human body has sophisticated muscular and cardiovascular systems that need to be utilized frequently to perform at optimum levels. A proper exercise prescription is necessary so that the following wellness components will be enhanced. Blood Pressure - Blood Pressure is the pressure of the blood flowing through your arteries. It is affected by the volume of blood and the elasticity of the blood vessels.  Cardiovascular exercise is considered the most effective non-pharmaceutical method in controlling hypertension or high blood pressure, by making our circulatory system more efficient. Exercise causes arteries to dilate more efficiently to accommodate increased blood flow to the heart from the working muscles, thus lowering Resting Heart Rate - The number of times your heart beats per minute while resting is your RHR. Exercise causes your heart rate and lung capacity to rise which will improve their performance. Therefore, your more efficient cardiovascular and cardio-respiratory systems will cause your heart to beat fewer times while at rest. This creates less workload on the heart during your life span. Stress - Exercise is very effective in physiologically dissipating stress. Exercise can reduce or eliminate the negative influences in heart rate, blood pressure, backaches, and other physiological symptoms stress may cause. The time that you exercise can also be a mental health break. You can reflect on the days happenings or just have your mind take you to a completely relaxing environment. HDL - "Good" Cholesterol - Regular cardiovascular exercise is the only effective method for increasing the HDL level - the good cholesterol which has a protective effect on the heart. The greater your percentage of HDL to total cholesterol, the better. HDL cholesterol does not build up as plaque in the arteries. LDL - "Bad" Cholesterol - Regular cardiovascular exercise along with a low-fat diet decreases LDL or bad cholesterol. LDL cholesterol deposits in your arteries and causes plaque build up. Depression - Individuals who exercise have significantly lower rates of depression than non-exercisers. Cardiovascular Disease - The incidence of cardiovascular disease is significantly decreased with regular exercise. Without proper exercise, the strength of the heart muscle will decrease and circulation will be impaired. Osteoporosis - Osteoporosis is the thinning and deterioration of skeletal bones. Regular strength training and weight bearing activities can help prevent osteoporosis, since muscular activity favors bone growth. Body-fat - The only manner in which body-fat can be reduced is proper dietary intake and overall conditioning. Decreases in body-fat are common with regular exercise. Those who exercise have greater lean body mass which not only makes you look better, but will also help you burn calories at a faster rate than non-exercisers. Weight Loss - Exercise combined with a low fat diet is much more effective than diet alone in decreasing body weight and maintaining that lower weight. Exercise enhances "fat' weight loss. Dieting alone will cause you to lose lean weight (muscle, bone) and water which is unhealthy and ineffective for any hope of long term weight loss. Back Pain - Physically fit individuals have many less bouts of back pain, due to increased strength in their midsection (the back and abdominal muscles - the foundation for movement). Physical activity following back pain usually speeds up recovery since exercise. brings increased blood flow (oxygen and nutrients) to  the injured area. Arthritis - Regular exercisers have a lower incidence of arthritis, which is an inflammation of a joint often accompanied by stiffness, pain and swelling.  Strength - Regular muscle conditioning exercises increase strength by up to 2000/o. You must load the muscle beyond its normal everyday use to bring about an adaptive response (strength, tone). Other benefits of having muscular strength are less chance of injury while performing everyday tasks (lifting a suitcase, moving a plant) and an increased metabolism  to maintain the muscle (you will always be burning more calories than if you had less muscle mass strength). Productivity / Absenteeism - Corporate statistics show that individuals who regularly exercise are more productive and absent from work less often than their sedentary coworkers. Diabetes - Maturity onset diabetes represents more than 90% of all diabetes cases. It most often occurs in people who are over 40 and overweight. Exercise will decrease the amount of insulin a diabetic needs to reduce the glucose in their blood, plus help control weight. Diabetes may also lead to cardiovascular problems which we know can be decreased by exercising.

Training The Anaerobic Energy System Sport specific training for wrestling takes all the elements of demand into consideration prior to program design. In program design we use the S.A.I.D. (Specific Adaptations to Imposed Demands) principal to design and then impose the proper muscular and energy system stresses and recovery training cycles. Energy System Utilized: What is the fuel source needed to drive your body through com- petition. Wrestling requires the body to perform beyond the anerobic threshold, placing tremendous demands on the glycolytic and lactate acid energy systems. This is not a "clean" burning and unlimited fuel source as is the water soluble aerobic energy systems of many sports. The fuel sources needed for energy production beyond the anaerobic threshold has a short duration, limited supply, and the by-products of the fuel has an intense burning effect on the muscle tissue, which makes it extremely difficult to tolerate and to sustain the work-load in the burn phase. It is very important to train properly to increase your limited glycogen and lactate fuel reserves, and to increase your "burn tolerance" for maximal and peak performance in competition. WrestlingCoach.com recommends building an aerobic base in the off-season and perform- ing anaerobic-aerobic  training circuits to simulate the intensity of match conditions, daily in season. these bouts can be attained through live wrestling intervals, or simulated match situation hi-energy stress intervals on a Stair Master machine (keep hands off rails to ensure torso is fully engaged and exercise is fully weight bearing) work at a Work:Rest Ratio of aprox. - 40 sec Up 20 sec Down rest phase, continuous for 7 minutes w/ a two minute overtime option. Sprint-Jog intervals can also be preformed to simulate match condition stress levels. Long duration cardio work should be performed for the purpose of body fat reduction and weight management. ____________________________ Exercise of The Month From The PrivateTraining Instructional Web Smith Bench Press Muscles Trained: Pectoralis, deltoids, triceps. Directions: Lying supine (on Back) on bench positioned with chest just under bar and feet rested on the end of bench (knees up to take stress off back) or on the floor with thighs flat on the bench. Begin exercise by pressing and unlocking bar by unhooking claws from pins. Begin lowering bar to chest maintaining claws in the open position. When bar reaches chest press back upwards and repeat until reaching desired reps. Locking claws onto pins at the peak of the final rep.