Make a splash, get fit

BRITTANY MCLEOD STAFF WRITER BLM726@CABRINI EDU

A nice dip is more beneficial than you think. Aquatics combine cardiovascular and strength training in one workout and an enjoyable one at that. Who doesn’t like to get wet every once in awhile?

An easy and great workout for the body, swimming, can be advantageous in numerous ways. Water exercise is one of the best nonimpact fitness activities around, said the American Council on Exercise, and just about anybody can do it.

Water exercise is also good for your heart. “Swimming works your whole body, improving cardiovascular conditioning, muscle strength, endurance, posture and flexibility all at the same time.

Your cardiovascular system in particular benefits because swimming improves your body’s use of oxygen without overworking your heart,” LifeScript.com said.

WebMD.com reports that the buoyancy of water reduces your weight by about 90 percent. As a result, there is less stress on joints, bones and muscles during your workout. All of the major muscle groups are worked as you swim and water provides 12 times the normal resistance, which assists in building strength.

A member of the swim team and lifeguard, a senior psychology major Deborah Williams, said, “It’s a total body workout. It works everything in your body: arms, legs and abs. Many older community members participate in a water aerobics class in the mornings because it’s a much easier workout on their joints.”

Williams has been swimming on a team since seventh grade and said it’s much harder to get a total workout when swimming by yourself. Since she is on a team, she feels she is more likely to be motivated to achieve her fitness goals. Swimming can also help you lose weight. However, since swimming is more appealing than running on the treadmill, it’s harder to push yourself to your limit. WebMD recommends to push hard for short spurts, then drop back to a lessintense level.

So how do you get started with a water workout? Check out your local gym and try to enroll in swimming classes. Also, practice swimming drills in a group or with a friend and gradually build your strength until you can practice multiple times a week. Remember to keep it fun but don’t forget to focus on getting fit!

CHRISTINE GRAF STAFF WRITER

ACG724@CABRINI EDU

Phillies aim to break post-season drought

As the baseball fans gear up for October, the Philadelphia Phillies are trying to break a 14 year playoff drought. The Phitans started this weekend just a game and a half out of first place in the NL East behind the New York Mets. The season for the Phillies has been full of injuries and key contributions from the bats in the lineup. The team has been led by Rollins, Howard and Utley, all who have over 100 RBIs. The Phillies will have a six game home stand to pull out a long awaited playoff birth. They will have three games against the Atlanta Braves and then the Washington Nationals. So get out to the ball park and help the Phitans get over the hump.

Eagles resurrect 1933 jerseys

The Philadelphia Eagles went old school this weekend celebrating their 75th anniversary by wearing the uniforms from the 1933 team. It seemed to give the team new life as they blew out the Detroit Lions 56-21. Donavan McNabb, sporting a brace-free knee, led the team throwing for over 300 yards and four touchdowns. Kevin Curtis made sure everyone knew his name, catching three of the touchdowns and Westbrook tripled his pleasure as well. The Birds go to 1-2 and will try to even up the record against the New York Giants Sunday.

U.S.A women’s soccer compete in World Cup

The United States woman’s soccer team beat England 3-0 on Saturday to earn a semi-final match against Brazil today. The Woman’s World Cup is being held in China and the U.S. squad is looking to continue their dominance like in the recent years. They are led by veteran Christine Lilly, one of the only players still playing from the 1999 World Cup winning team. The games are on in the morning on ESPN and will be televised later in the evening as the contest comes to an end.

Vick indicted on state charges

Michael Vick, possibly receiving a federal prison term for hosting a dogfighting operation, now faces two state charges that could get him more prison time if convicted. According to foxsports.com, Vick, scheduled for sentencing on Dec. 10 after pleading guilty to federal dogfighting conspiracy charges, faces state charges of beating, killing or causing dogs to fight each other and engaging in or promoting dogfighting. Each felony is punishable by up to five years in prison. Arraignments are set for Oct. 3.

Upcoming Games

Thursday, Sept. 27

Field Hockey vs. Marywood University (4 p.m.)

Women’s Soccer vs. Cedar Crest College (6:30 p.m.)

Friday, Sept. 28

Volleyball vs. Arcadia University (5 p.m.)

Women’s Cross Country- Paul Short Invitational (TBA)

Men’s Cross Country- Paul Short Invitational (TBA)

Saturday, Sept. 29

Field Hockey vs. Arcadia University (11 a.m.)

Women’s Tennis vs. Arcadia University (12 p.m.)

Men’s Cross Country at Belmont Classic (1 p.m.)

Women’s Cross Country at Belmont Classic (1 p.m.)

Women’s Soccer vs. Arcadia University (1:30 p.m.)

Men’s Soccer vs. Waynesburg College (4:30 p.m.)

Monday, Oct. 1

Volleyball vs. Eastern University (7 p.m.)

Tuesday, Oct. 2

Field Hockey at Widener University (7 p.m.)

Men’s Soccer vs. Albright College (4 p.m.)

Wednesday, Oct. 3

Women’s Tennis vs. Rosemont College (3:30 p.m.)

Women’s Soccer vs. Neumann College (6:30 p.m.)

Health Nut

This weeks Health Nut is the seven steps to mental fitness. Just as you can build your cardiovascular and muscle fitness, you can build mental fitness by embracing new ideas and behaviors.

Step one is to accept yourself. Learn to understand and accept your preferences, passions and needs. Don’t blame others for your problems and if you don’t like some- thing about your life, admit it and do something about it.

Step two is to make your needs known. Express yourself and present your feelings without attacking others. If you have trouble expressing your feelings to others, try to learn some new ways to communicate. Remember, no one can read your mind.

Step three is to develop your potential. Make full use of your abilities and cultivate your personal interests. Try new and interesting things you have never done before. Make a pledge to improve your nutrition, get regular exercise and adequate sleep.

Step four is to plan for success. Emphasize what you do well, learn to value and build on your strengths. Take disappointment in stride because successful people learn from their mistakes.

Step five is to think positively. Embrace your good qualities and look ahead to a positive future. Believe that you have the power to transform a negative situation into a more satisfying experience.

Step six is to find ways to help others. Refocus some of your attention away from your own concerns and toward the needs of others. Volunteer for a community project, or help a person who is in need of companionship.

Step seven is to ask for help. Getting help is a sign of strength, not weakness. Sometimes it’s hard to admit that you can’t solve a problem yourself but successful people ask for and get help if they need it.

There are many offices right here on campus that are available for help, such as: Counseling Services at 610-902-8561, Health Services at 610-902-8531, The Center for Teaching and Learning at 610902-8213 and Health and Wellness Education at 610-902-8316.

The Health Nut is a courtesy of Health Services.

The Loquitur welcomes your comments and questions on this story. Please send your comments to: Loquitur@googlegroups.com. The editors will review your comments each week and make corrections if warranted.