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Thursday, November 27, 2014
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Does It Matter When I Exercise?
Its more so how your energy levels operate at certain times of the day as opposed to what the clock says. -Nate
(MSNBC) It's true that studies have suggested the body functions more efficiently at different times of the day. Some reports, for instance, have shown that the body's processes are slowest in the morning. Others have found that in the afternoon, strength and aerobic capacity are greatest, suggesting that it might be best to exercise at this time.
However, there are two basic principles to exercise that are even more important: If you're both consistent and patient with your training, you'll reap the benefits, says Joel Friel, author of: The Cyclist's Training Bible, and:The Triathlete's Training Bible.
Friel, an exercise science expert, points out that studies done in the past several years have shown that important aspects of a person's workout are not affected by time of day, such as how long you can go before exhaustion. Perceived effort remains the same throughout the day, too, meaning a workout doesn't feel harder in the evening than it would in the morning.
Other factors play a part as well. Pollution is heavier in the afternoon, which may affect your breathing. So running, cycling and other outdoor activities done in the early morning or after the evening rush hour may be better. The hot afternoon sun may also be a factor that makes early morning or evening exercise a better choice.
The bottom line, says Friel, is that it's most important to find what time of day works best for you and to commit to a fitness routine. So if exercising at night works best because you work full-time, stick with it.
Wednesday, November 26, 2014
BSU Mens and Womens Hoops Results
Indiana (Pa.) Holds Off Late Bowie State Charge to Edge Bulldogs 61-59
BOWIE, Md. – The seventh-ranked Crimson Hawks held off a late run by host Bowie State to come out with a big 61-59 road win in Atlantic Region men's basketball action on Tuesday night.
Sophomore Enuoma Ebinum (Greenbelt, Md.) tallied a team and career-high 22 points for the Bulldogs and grabbed six rebounds. Freshman Ahmaad Wilson (Baltimore, Md.) chipped in 11 points and junior Justin Beck (Ellicott City, Md.) contributed nine points.
The Bulldogs went on a 15-4 run over the last 7:51 of action, helping cut IUP's lead to 61-57 with 1:25 left in the game. Cameron Knox (Baltimore, Md.) drilled a three-pointer to bring their deficit to four, forcing an IUP timeout.
After a turnover by the Crimson Hawks, Knox again stepped up by making a pair of free throws on the other end to make it a two-point game with 46 seconds to go in the game.
Indiana (Pa.) salted away the clock, but a three-point try by Jeremy Jeffers (Wilson, N.C.) with 12 seconds to go rattled off the rim, giving Bowie State the ball back, with the Bulldogs calling a timeout with 6.2 seconds left on the clock.
Inbounding the ball next to their own bench, the Bulldogs tried to get a shot off in the far corner, but the Crimson Hawks played smothering defense and knocked the ball away, not allowing Bowie State to get a shot off in the final seconds.
The Crimson Hawks improve to 5-0 on the season with the victory while Bowie State drops to 3-2. The Bulldogs had previously beaten then-4th-ranked East Stroudsburg earlier this season.
Daddy Ugbede (San Meteo, Calif.) led Indiana (Pa.) with 22 points in just 20 minutes off the bench. He finished 7-of-8 from the field and 8-of-10 from the foul line and also grabbed a team-high six rebounds for the Crimson Hawks.
The Crimson Hawks shot 42.0 percent from the floor after starting the game making half of their shots, going 12-of-24 in the opening 20 minutes. IUP also turned the ball over 21 times on the night, but forced Bowie State into 12 turnovers and outrebounded the Bulldogs 37-to-26.
IUP used a 14-4 run in the first half to break an 11-11 tie and take a 25-15 lead on a three-pointer by Devante Chance (Philadelphia, Pa.) with 6:56 on the clock. The Crimson Hawks led by as many as 11 in the first half before heading into the locker room with a 34-27 lead.
The Crimson Hawks stretched their lead to 14 points early in the second half at 41-27 and later led by as many as 16 points at the 11:22mark before Bowie State mounted their comeback.
The Bulldogs went on a 15-4 run over the last 7:51 of action, helping cut IUP's lead to 61-57 with 1:25 left in the game. Cameron Knox (Baltimore, Md.) drilled a three-pointer to bring their deficit to four, forcing an IUP timeout.
After a turnover by the Crimson Hawks, Knox again stepped up by making a pair of free throws on the other end to make it a two-point game with 46 seconds to go in the game.
Indiana (Pa.) salted away the clock, but a three-point try by Jeremy Jeffers (Wilson, N.C.) with 12 seconds to go rattled off the rim, giving Bowie State the ball back, with the Bulldogs calling a timeout with 6.2 seconds left on the clock.
Inbounding the ball next to their own bench, the Bulldogs tried to get a shot off in the far corner, but the Crimson Hawks played smothering defense and knocked the ball away, not allowing Bowie State to get a shot off in the final seconds.
The Crimson Hawks improve to 5-0 on the season with the victory while Bowie State drops to 3-2. The Bulldogs had previously beaten then-4th-ranked East Stroudsburg earlier this season.
Daddy Ugbede (San Meteo, Calif.) led Indiana (Pa.) with 22 points in just 20 minutes off the bench. He finished 7-of-8 from the field and 8-of-10 from the foul line and also grabbed a team-high six rebounds for the Crimson Hawks.
The Crimson Hawks shot 42.0 percent from the floor after starting the game making half of their shots, going 12-of-24 in the opening 20 minutes. IUP also turned the ball over 21 times on the night, but forced Bowie State into 12 turnovers and outrebounded the Bulldogs 37-to-26.
IUP used a 14-4 run in the first half to break an 11-11 tie and take a 25-15 lead on a three-pointer by Devante Chance (Philadelphia, Pa.) with 6:56 on the clock. The Crimson Hawks led by as many as 11 in the first half before heading into the locker room with a 34-27 lead.
The Crimson Hawks stretched their lead to 14 points early in the second half at 41-27 and later led by as many as 16 points at the 11:22mark before Bowie State mounted their comeback.
Chance nearly notched a double-double with nine points and nine rebounds, adding four assists and a steal. Devon Cottrell (Pittsburgh, Pa.) had eight points and five rebounds after fouling out in just 22 minutes, while Jeffers added seven points.
Shippensburg Early Run Sinks Lady Bulldogs 88-52
BOWIE, Md. - The Shippensburg University women's basketball team used an 18-0 run during the first half on Tuesday night to build a 20-point halftime lead over Bowie State before ultimately dispatching the Bulldogs, 88-52, inside A.C. Jordan Arena.
“Frankly speaking, we shot poorly and Shippensburg shot the really well”, said Lady Bulldogs head coach Renard Smith.
Junior Ty-Nita Baker (Houston, Miss.) and senior Jasmine McIntyre (Bowie, Md.) paced Bowie State with 12 and 11 points respectively. Junior Jourdan Stanhope (Columbus, Ohio) added six points (tying her season-high) and grabbed six rebounds for the Lady Bulldogs.
Bowie State made 18-of-58 field goals (31.0 percent), which included 5-of-15 (33.3 percent) behind the 3-point line. The Lady Bulldogs shot better (percentage wise) from the free throw line, making 11-of-15 (73.3 percent).
Shippensburg (2-2) fell behind 4-2 in the first two minutes of play before holding Bowie State (2-3) scoreless for the next eight-plus minutes. The Raiders shot 7-of-11 from the field during its 18-0 run, making three 3-pointers during the decisive stretch. The Raiders led 45-25 at halftime.
Five Raiders finished the game in double figures, while Shippensburg's bench players combined for 50 points – just two shy of the entire Bowie State team.
Vicky Tumasz led the Shippensburg reserves with 16 points in just 18 minutes, shooting 5-of-8 from the floor including 3-of-5 from three-point range. She scored 12 of her 16 points in the first half.
Colleen Young paced the starting five, matching Tumasz with a career-high 16 points. Caitlyn Deeter delivered 13 points off the bench on 3-of-5 shooting and making two of her three three-point attempts. Deeter was also 5-of-5 from the free-throw line with five rebounds.
Shippensburg (2-2) fell behind 4-2 in the first two minutes of play before holding Bowie State (2-3) scoreless for the next eight-plus minutes. The Raiders shot 7-of-11 from the field during its 18-0 run, making three 3-pointers during the decisive stretch. The Raiders led 45-25 at halftime.
Five Raiders finished the game in double figures, while Shippensburg's bench players combined for 50 points – just two shy of the entire Bowie State team.
Vicky Tumasz led the Shippensburg reserves with 16 points in just 18 minutes, shooting 5-of-8 from the floor including 3-of-5 from three-point range. She scored 12 of her 16 points in the first half.
Colleen Young paced the starting five, matching Tumasz with a career-high 16 points. Caitlyn Deeter delivered 13 points off the bench on 3-of-5 shooting and making two of her three three-point attempts. Deeter was also 5-of-5 from the free-throw line with five rebounds.
Victoria Blackburn scored five points on Shippensburg’s decisive run and finished the game with 13 points. Stephanie Knauer contributed 13 points and six rebounds, while Morgan Griffith had five points, seven rebounds and four assists for the Raiders.
As a team, the Raiders ended the evening shooting 50 percent from the field (29-of-58), which included 8-of-18 behind the arc and Shippensburg made 22-of-36 free throws (61.1 percent).
Bowie State will be idle until Friday, December 12th when the Lady Bulldogs travel to Alderson Broaddus for 6 pm non-conference contest against the Battlers.
Dirty little secrets in some pure white products
These items are so normal, so white, and seemingly so innocuous… but they may be laced with dioxin, BPA (and its cousin BPS), petrochemicals, plastics, GMOs, and fragrances.
And you unwittingly place them against sensitive skin tissue for decades on end. It’s all pretty much a hush-hush topic.
Think this doesn’t concern you? Hold on, because you may also be at risk from related products. So I urge you to keep reading.
SKLZ Workout Of The Week! Week 10 Day 2
Incorporate some light plyometrics (Jump and Explosiveness Training) into this workout, and watch your drive soar to new distances like never before.
-Nate
| Week 10 - Day 2 (Wednesday) of US Sports Strength & Conditioning Free Demo Program's Program | Week Difficulty:Very Easy |
 View Printer Friendly Version | |
Click on an Exercise Name to view a description of that exercise
| Select | Exercise Name | Set and Rep Combinations | |||
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| 2 |
Reverse Hypers |
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Cable Wide Grip Row (Low Pulley) |
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| 4 |
Cable One Arm Row |
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Lat Pulldown Wide Grip Front |
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Cable One Arm Rear Lateral Raise |
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Cable One Arm Lateral Raise |
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Monday, November 24, 2014
Bowling Places 5th at the Virginia Union Invitational
RICHMOND, Va. - The Bowie State University bowling team competed in the Virginia Union University Invitational November 21st-23rd. The Lady Bulldogs finished in 5th place out of 12 teams that competed in the event.
Friday featured five-game Baker play format with Saturday's scores based on traditional total pin fall. The tournament wrapped up on Sunday with Baker format using first-to-four bracket play.
Bowie State knocked down 5,282 pins on Saturday and totaled 5,080 pins in Baker play for a weekend total of 10,362 pins. The Lady Bulldogs ended the weekend with a 9-3 overall record and improve their overall NCAA record to 27-8.
Sacred Heart took home top team honors with a first place finish and 11-1 record with 11,674 total pins followed by Franklin Pierce in second (10,812), Cheyney in third (10,722) and Felician was fourth (10,689).
Senior Ambrianna Bankston (Ft. Belvoir, Va.) led the Lady Bulldogs with 1,164 pins over the course of three days (194.00 average). Freshman Makyra Bankston (Ft. Belvoir, Va.) followed with 1,092 pins (182.00 average) with redshirt freshman Sierra Davis (Dayton, Ohio) in third for Bowie State with a pin count of 1,054 over the course of the weekend (175.67 average).
Junior Keyandra Bankston (Ft. Belvoir, Md.) tallied 994 pins (165.67) while junior Ashley Wade (Richmond, Va.) knocked down 978 total pins (163.00 average).
Bowie State will take a break from competition before returning to the lanes to host the Fred and Edwina Underwood Classic at the AMF Laurel Lanes – Friday, January 16 through Sunday, January 18th.
Friday featured five-game Baker play format with Saturday's scores based on traditional total pin fall. The tournament wrapped up on Sunday with Baker format using first-to-four bracket play.
Bowie State knocked down 5,282 pins on Saturday and totaled 5,080 pins in Baker play for a weekend total of 10,362 pins. The Lady Bulldogs ended the weekend with a 9-3 overall record and improve their overall NCAA record to 27-8.
Sacred Heart took home top team honors with a first place finish and 11-1 record with 11,674 total pins followed by Franklin Pierce in second (10,812), Cheyney in third (10,722) and Felician was fourth (10,689).
Senior Ambrianna Bankston (Ft. Belvoir, Va.) led the Lady Bulldogs with 1,164 pins over the course of three days (194.00 average). Freshman Makyra Bankston (Ft. Belvoir, Va.) followed with 1,092 pins (182.00 average) with redshirt freshman Sierra Davis (Dayton, Ohio) in third for Bowie State with a pin count of 1,054 over the course of the weekend (175.67 average).
Junior Keyandra Bankston (Ft. Belvoir, Md.) tallied 994 pins (165.67) while junior Ashley Wade (Richmond, Va.) knocked down 978 total pins (163.00 average).
Bowie State will take a break from competition before returning to the lanes to host the Fred and Edwina Underwood Classic at the AMF Laurel Lanes – Friday, January 16 through Sunday, January 18th.
SKLZ Workout Of the Week! Week 10 Day 1
Easy weeks are programmed in every 5 weeks to ensure muscle growth and to avoid the psychological 'burnout' that can occur from basically going to hard for too long. So enjoy this lowered volume week of workouts.
-Nate
| Week 10 - Day 1 (Monday) of US Sports Strength & Conditioning Free Demo Program's Program | Week Difficulty: Very Easy |
Click on an Exercise Name to view a description of that exercise
| Select | Exercise Name | Set and Rep Combinations | |||||
| 1 |
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| 2 |
Straight Arm Back Extension and Squeeze |
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| 3 |
Lying Cross Body Floor Extension |
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| 5 |
Leg Press (45 Degree) |
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| 6 |
Dumbbell Squat |
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| 7 |
Dumbbell Walk Lunge |
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Get the complete workout here
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