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Posts Tagged ‘Body-Fitness/Exercise-Local’

Holiday gifts for your pals who live at the gym

Monday, November 17th, 2008

Memberships to gyms top this year’s recommendations for your buying list

With a gift membership to a gym, such as Gold's Gym, a loved one can learn such moves as the lunging overhead press.

With a gift membership to a gym, such as Gold's Gym, a loved one can learn such moves as the lunging overhead press.

What do you get your friend the fitness buff, wannabe marathoner or gym rat?

Sure, there are gadgets and clothes, but how about a gift membership to a local gym?

Here is a sample of gifts for this holiday season.

Metro Tucson has dozens of fitness centers and clubs. Most offer gift memberships.

Here is a sample.

LA Fitness Sports Clubs

www.lafitness.com

Three Tucson locations: 240 S. Wilmot Road (748-1295), 4240 N. First Ave. (888-4900) and 2950 W. Ina Road (742-2881)

Memberships start at $24.99, with no contract. Several options are available with varying registration fees. Memberships cover the group fitness classes. Child care is available for an additional cost.

Tucson Racquet & Fitness Club

www.tucsonracquetclub.com

4001 N. Country Club Road (795-6960)

Single memberships start at $50 a month, plus a $75 initial fee. Family memberships are about $80 a month, plus a $75 initial fee. The monthly fee covers use of the equipment, classes and pool. Access to racquetball/tennis facilities costs extra.

YMCA of Tucson

www.tucsonymca.org

Five branch locations: Lohse Family, 60 W. Alameda St. (623-5200); Lighthouse/City, 2900 N. Columbus Blvd. (795-9725); Jacobs, 1010 W. Lind St. (888-7716); Northwest, 7770 N. Shannon Road (229-9001); and Ott Family, 401 S. Prudence Road (885-2317).

A memberships allows citywide use of facilities. Memberships require a $50 initial fee in addition to the monthly cost: Family ($58); Adult, age 22 and older ($38); Young Adult, ages 16-21 ($22.50); and Youth,ages 8-15 ($15). The monthly fee covers all fitness classes, use of swimming pool, skate park and child care. Sports programs and activities are additional, but members receive a reduced price. Financial aid is available.

Jewish Community Center

www.tucsonjcc.org

3800 E. River Road (299-3000)

Most memberships require an initial fee of $125 (the fee is waived for young adults, students and teenagers).

The monthly rates are: Family ($95); Individual Adult ($59); Single-parent or Young Family ($68); Couple ($85); Senior Couple ($65); Senior Individual ($39); Young Adult 18-24 ($36); and Teenagers 13-17 ($31). Premium and corporate memberships are also available. Memberships cover use of the facility, fitness classes and a discount on programs.

Gold’s Gym

www.goldsgym.com

Three Tucson locations: 110 S. Church Ave., Suite 5030 (623-6300); 7315 N. Oracle Road, Suite 203 (297-8000); and 5851 E. Speedway Blvd. (751-0303)

Memberships start at between $25 and $30 a month for individuals. Monthly fees vary depending on the amount of the initial fee paid. Child care is extra.

Boxing Inc.

www.boxingincorporated.com

Two Tucson locations: 6121 E. Broadway (829-7969) and 4165 W. Ina Road (744-7333)

A gym with a focus on boxing, kickboxing and mixed martial arts. It also offers a youth boxing program for ages 8-17. Memberships start at about $65 a month for individuals. Gift certificates are available. The initial fee varies, but is about $195 per person and can be made in payments.

Gannett News Service contributed to this story.

Golf belt

Golf belt

MBT fitness shoe

MBT fitness shoe

Kali hybrid head cover and bamboo pink absorbent towel.

Kali hybrid head cover and bamboo pink absorbent towel.

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Golf gifts

It’s always golf season somewhere, so these goodies will always have a place in your bag:

This “Spectator” argyle vest (right) is a golf fashion classic. $138 at www.peppermintpalm.com.

Golf belt (left) by Ame & Lulu has space to carry three tees. $30 at www.ameandlulu.com.

Adidas women’s Torsion Euro II golf shoes have a two-year waterproof warranty. $110 at www.golfshoesplus.com.

Kali hybrid head cover and bamboo pink absorbent towel. $14.99 each at Golf Galaxy stores or www.golfgalaxy.com.

If you can’t wait for the 19th hole, take along the Lolita Purse Party, a 4-ounce flask and a one-ounce martini glass. $29.95 at www.jurgeninc.com.

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Where to find gear

Metro Tucson has several running stores, including Running Shop, 3055 N. Campbell Ave., Suite 153 (325-5097; runningshopaz.com); Performance Footwear, 5350 E. Broadway, Suite 170 (790-0017) and 1722 E. Speedway Blvd. (326-7050; www.performancefootwear.net); and Fleet Feet Tucson 6538 E. Tanque Verde Road (886.7800; www.fleetfeettucson.com)

MBT fitness shoe (below)

$245 Masai Marketing & Trading fi Dillard’s, Nordstrom, Dick’s Sporting Goods

The fitness shoe duplicates the feeling of walking barefoot on soft ground.

Get six personal training sessions for $99 at Providence

Monday, November 17th, 2008

Providence Institute is offering six sessions of personal training with a student trainer for $99.

Sessions are available Dec. 1-19. Training times are Monday and Thursday or Tuesday and Friday at 10:15 a.m., 11:30 a.m. or 12:45 p.m.

Participants will train twice a week for three weeks at Providence Fitness Personal Training Gym, 1118 N. Jones Blvd. Student trainers have completed the majority of their coursework and train under the supervision of a certified personal trainer.

Call 323-0203 to reserve a spot.

Booming fitness form Zumba created entirely by accident

Monday, November 3rd, 2008

The Latin rhythm is gonna get you . . . fit!

Zumba Fitness instructor <strong>Gwen Knipp</strong> leads her class in several zumba moves at Desert Sports and Fitness.

Zumba Fitness instructor <strong>Gwen Knipp</strong> leads her class in several zumba moves at Desert Sports and Fitness.

What is an aerobics instructor to do when he arrives to teach a fitness class and realizes he’s forgotten his music?

In the case of Colombian celebrity fitness trainer Beto Perez, he did what any professional would do: improvise.

He ran to his car, grabbed his tapes and taught the class to the energizing beats of his favorite Latin music. It was out of his last-minute improv that Zumba, a Latin-inspired fitness class, was born.

Now, more than a decade later, Zumba is inspiring people worldwide to get fit while they shimmy, shake and swivel across the floor. And Tucsonans are not about to miss the party.

The reason is simple.

“It doesn’t feel like an exercise class,” says Tina Duran, 44. “It’s like a party every Friday night and I feel great about myself when I walk out of there. I go Friday, Saturday, Sunday and Monday, and – unless I am sick and dying – well, that is the only way that I would not go.”

“I’ve lost two sizes – I went from an extra large to a medium – and by next year I hope to be teaching Zumba.”

As a matter of fact, Zumba means party, says Sharon Bransky, group fitness coordinator at Desert Sports and Fitness, 2480 N. Pantano Road, where Duran takes the class. Bransky wanted to offer something to stimulate members to come in during slow nights – and Zumba did the trick.

The response was phenomenal, she says, and after the first classes were jam-packed with more than 40 people, she quickly added classes.

“They are loving it!” Bransky says. “It’s fun for the members and I am seeing all sizes, all levels, all capabilities take that class and come out feeling like they have gotten the best workout.”

The class combines Latin dance styles such as salsa, cumbia and reggaeton into a workout designed to burn 400 to 600 calories per hour.

The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt the body while burning fat. People can put a lot or a little movement into each set of steps, and no dance experience is necessary.

Rebecca Simmons, 24, says she was never interested in aerobics classes until Zumba.

“Traditional aerobics doesn’t interest me, but Latin dance did,” Simmons says. “There’s a lot of room for interpretation of the dance steps, and if you miss a step it’s not a big deal.”

Zumba enthusiasts are so taken by the music, they say the class is over before they realize it. Others have a new respect for the workout celebrities get on the TV show “Dancing with the Stars.”

“It’s happy music,” says Gwen Knipp, a Zumba instructor at Desert Sports and Fitness. “There’s no way you could stick this music into your CD player and not get happy.

“In addition, it’s calorie-burning, it’s working your core and your arms. You are moving everything in there.”

Vera Knight, owner of Focus Fitness, 1116 S. Pantano Road, began offering a class in September and believes Zumba is here to stay.

“I’ve been doing fitness for 15 years and this is the most fun I’ve seen in a group class,” Knight says. “We see fads come and go, but this one is not going anywhere.”

Zumba Fitness instructor <strong>Gwen Knipp</strong> leads her class in several zumba moves at Desert Sports and Fitness.” width=”640″ height=”425″ /><p class=Zumba Fitness instructor Gwen Knipp leads her class in several zumba moves at Desert Sports and Fitness.

Zumba combins latin music and aerobic exercise moves. Desert Sports and Fitness offers zumba classes weekly on Monday, Friday, Saturday and Sunday.

Zumba combins latin music and aerobic exercise moves. Desert Sports and Fitness offers zumba classes weekly on Monday, Friday, Saturday and Sunday.

Zumba combins latin music and aerobic exercise moves. Desert Sports  and Fitness offers zumba classes weekly on Monday, Friday, Saturday and  Sunday.

Zumba combins latin music and aerobic exercise moves. Desert Sports and Fitness offers zumba classes weekly on Monday, Friday, Saturday and Sunday.

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CLASSES

(Note: A club membership may be required to participate. Class times are subject to change.)

• Desert Sports and Fitness 2480 N. Pantano Road, 722-6300. When: 6:15 p.m. Monday, 11:45 a.m. Friday, 8 a.m. Saturday, 11:15 a.m. Sunday. Cost for nonmembers is $15 per class.

• Focus Fitness 1116 S. Pantano Road,404-2069 When: 5:30-6:30 p.m. Monday, Wednesday and Friday; 9 a.m. Saturday. Cost is $8 per class.

• Ladies Workout Express 1694 W. Valencia Road,624-7247 When: 5 p.m. Monday, 7:15 p.m. Wednesday, 11 a.m. Saturday. Cost is $7 per class.

• Mid-Valley Athletic Club 140 S. Tucson Blvd., 792-3654 When: 5:30 p.m. Thursday. Cost for nonmembers is $10 per class.

• The Historic Y 300 E. University Ave. 370-9927 When: 6-7 p.m. Wednesday.

• Viva Performing Arts Center 4563 S. Park Ave., 544-9543 When: 5:30-6:30 p.m. Tuesday; 7-8 p.m. Wednesday and Thursday; 10 a.m. Saturday. Cost is $8 drop-in; $50 punch card for 10 classes.

How are city’s cost-cutting efforts affecting you?

Monday, November 3rd, 2008

Was Sunday your day to get to one of Tucson’s recreation centers to exercise, play sports or engage in other activities?

How is the city’s closing of recreation centers on Sundays and restricted hours on other days, reduced hours at city pools, or other city cost-cutting measures affecting you?

Share your thoughts in a comment here or send the Tucson Citizen an e-mail at news@tucsoncitizen.com. (news@tucsoncitizen.com) Please include a phone number where you can be reached.

Swimmers train on land to improve performance in the water

Monday, October 20th, 2008

Out-of-pool training necessary for bone health, core strength, says fitness instructor Clark

Masters swimmer Carolyn Duffield, 42, works on her strokes at Skyline Country Club, along with Mike Franks, 51 (in background).

Masters swimmer Carolyn Duffield, 42, works on her strokes at Skyline Country Club, along with Mike Franks, 51 (in background).

June Hussey feels right at home when she is in the water.

It’s no wonder, considering she has been a competitive swimmer since age 6, and a U.S. Masters Swimmer half of her life.

But while her swim workouts of 15,000 yards per week provided her with muscle tone and cardiovascular endurance, she was surprised to learn recently that she had osteopenia, the precursor to osteoporosis, as well as a vitamin D deficiency.

“It’s hard to believe that someone who looks sturdy on the outside can have frail bones on the inside, but it’s true,” said Hussey, 47, who is also founder of the Skyline Masters Swim Club, which offers workouts to adult swimmers dedicated to the sport. “So all this swimming, while very good conditioning, was doing nothing for my bone health.”

She had also been suffering from chronic back pain, which she later learned was likely due to muscle imbalances and a lack of stretching.

Hussey thought 30-plus minutes of swimming a day was enough to keep her healthy, but when she found that her bone health was deteriorating, she met with an exercise physiologist, and in September got started on a land-based training program.

“In addition to learning when and how to stretch, I’ve been learning specific exercises to strengthen my core, my back and my bones,” she said. “I’m also learning more about nutrition and how to best fuel my body for optimal performance. I already feel a huge difference. I feel better both in and out of the pool.”

Andrew Clark, exercise physiologist and owner of Performance Fitness, who designed Hussey’s program, said that in general, swimmers tend to be in good shape.

“However, there are often muscle imbalances that occur because of the repetitive motion in one direction,” Clark said. “Those need to be taken care of before they cause injury. Also, because of the diminished-gravity environment they are in, there are risks associated with that such as osteoporosis and osteopenia, and a decrease in strength in the joints.”

The same risks apply to those who only do water aerobics or aqua fitness classes without other weight-bearing exercise, he said.

“Cross-training is the way to go,” said Clark, who recently held a seminar called “Dry Land Training Tips for Masters Swimmers.”

“It’s always beneficial to the body to get different forms of exercise. A trained muscle can go faster, for a longer period of time and with less energy expended.”

Clark said swimmers often feel like fish out of water in the gym, but land-based training can improve a swimmer’s speed and endurance, and help prevent health risks. Transition from water to land training should be slow, and if possible, supervised.

“If you take a swimmer and they have these powerful engines (their cardiovascular systems), and they run decently fast, there’s a potential for injury, because for most, their muscle and bone structure may not be ready for the impact,” Clark said.

Start on softer surfaces, with a good pair of running shoes, and establish a good base, he said. As we age, we lose balance and coordination and swim training does not improve that, while land-based exercises do, Clark said.

Weight training with weight that is 80 percent of a person’s one-repetition maximum is a good way to build bone density. Weight training can also help correct muscle imbalances.

A good land-based program will include exercises that focus on the prime movers in swimming, which are the muscles of the back, shoulders, core and legs, Clark said.

Exercises for swimmers

Leg Press (machine) – Adjust the seat so that your legs are bent at a 90-degree angle. If the seat can recline, position it so that you do not feel a strain in your lower back. Position your feet shoulder-width apart on the platform. Press the weight away with your legs, but do not lock your knees at the top of the rep. Then lower your legs back to a 90-degree angle, and repeat. Do 2-3 sets of 10-15 repetitions.

Plank - Start in an upper push-up position, with your hands directly under your shoulders and feet together. Keep your back as flat as possible. Your head and neck are in line with your spine (you should be looking at the ground). Hold for one minute. To increase the difficulty, lift one foot or one hand off the ground and hold.

Downward Facing Dog – Start with your hands and knees on the floor (knees hip-width apart and the hands shoulder-width apart). Inhale, arch your spine and look up. As you exhale, straighten your legs and pause. Now push the floor away from your hands, positioning your body like an inverted V, achieving a straight line from your hands to your shoulders and from your shoulders to your hips.

Flutter Kicks – Lie flat on your back with your feet and head about 6 inches off the ground. Hands are under the buttocks to support the lower back. Raise the left leg to a 45-degree angle, keeping the right leg stationary. Then switch (raise the right leg off the ground to a 45-degree angle while, at the same time, moving the left leg to the starting position.) Repeat for 30-60 seconds.

Straight Arm Pulldown (cable) – Face high pulley and grasp revolving cable attachment with arms slightly bent. Stand with legs shoulder-width apart, knees and elbows slightly bent. Pull cable attachment down until upper arms are to your side. Return attachment overhead. Repeat. Do 2-3 sets of 10-15 repetitions.

Master swimmer Rebecca Crawley works on leg presses at Skyline Country Club.

Master swimmer Rebecca Crawley works on leg presses at Skyline Country Club.

Personal trainer Andrew Clark of Performance Fitness directs several Master swimmers in out-of-water exercises.

Personal trainer Andrew Clark of Performance Fitness directs several Master swimmers in out-of-water exercises.

Swimmers take part in land-based exercises at Skyline Country Club.

Swimmers take part in land-based exercises at Skyline Country Club.

Land training is important for those who get most of their exercise in a pool.

Land training is important for those who get most of their exercise in a pool.

Clark directs Katherine Phillips on straight arm pulldowns.

Clark directs Katherine Phillips on straight arm pulldowns.

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Dry land training for swimmers

To watch Andrew Clark demonstrate three exercises for swimmers, visit his Web site at www.performancefitnesstucson.com, and click on Swimming Exercise Videos.

For more information on the next “Dry Land Training Tips for Masters Swimmers” lecture, call Performance Fitness, 2951 N. Swan Road, at 325-5455.

Street closures Saturday morning for 10K, 5K runs

Friday, October 17th, 2008

Some road closures and delays will hit several downtown streets Saturday morning with the Carondolet Get Moving Tucson 10 Mile Run and 5K Run & Family-Friendly Walk.

The 10-mile and 5K events follow different routes that will affect portions of these streets: South Main Avenue, 19th Street, Second Avenue, 17th Street, South Meyer Avenue, North Fourth Avenue, University Boulevard, Alameda Street and South Granada Avenue.

The run/walk takes place from 7:30 to 9:30 a.m. Course maps can be seen at www.azroadrunners.org,

Walls wins tight women’s race in Tucson triathlon series

Tuesday, October 14th, 2008

Karen Walls prevailed Sunday in one of the Tucson Triathlon Series Tinfoilman’s closest women’s finishes ever.

A quartet of Tucson women came home within a minute of each other, with Walls, 38, edging Maureen Middleton, 38, by two seconds in 1 hour, 4 minutes.

Kara Middendorf, 30, was third at 1:04:13 and Lisa Ribes, 30, fourth at 1:04:45. Walls won the inaugural Iron Girl Lake Las Vegas triathlon (2:19:46) this summer, an event of 1,500K swim, 40K bicycle ride and 10K run.

Tucsonan Alex Riegart-Waters, 22, was the men’s winner in 56:04 over Brian Stover, 37, of Phoenix (58:03) and Matt Beauregard, 29 of Tucson (59:12).

Marty Mares, 43, was the Masters age men’s winner at 1:00:02, fifth overall, and Mimi Ford, 48, won the Masters women’s title in 1:05:57, sixth overall in the women’s competition.

The event included an 826-yard pool swim, 12-mile bike ride and 3-mile run in the University of Arizona campus area.

MEN’S TOP 25

1. Alex Riegart-Waters, 22, 56:54. 2. Brian Stover, 37, 58:03. 3. Matt Beauregard, 29, 59:12. 4. Mike Montoya, 39, 59:34. 5. Marty Mares, 43, 1:00:02.

6. Mike Frick, 43, 1:00:41. 7. Andrew Suter, 21, 1:01:15. 8. Kevin Engelhardt, 26, 1:02:33. 9. Mark Walls, 36, 1:02:39. 10. Ross Lamb, 36, 1:03:03.

11. Frank Barnes, 34, 1:03:09. 12. Matt Grabau, 27, 1:03:40. 13. Curt Zacharias, 54, 1:04:14. 14. Steve Siwik, 45, 1:05:11. 15. Robert Bennen, 36, 1:05:59.

16. Matt Ward, 25, 1:06:35. 17. Eliot Dash, 22, 1:07:03. 18. Jared Grinney, 22, 1:07:51. 19. George Bradbury, 47, 1:08:19. 20. Johnny Harrison, 26, 1:08:26.

21. Kurt Luedtke, 20, 1:08:44. 22. Ted Wallach, 30, 1:09:34. 23. Eugene Hannon, 38, 1:09:36. 24. Mark Mastriani, 49, 1:10:10. 25. Karl Groll, 21, 1:10:18.

WOMEN’S TOP 25

1. Karen Walls, 38, 1:04:00 2. Maureen Middleton, 38, 1:04:02. 3. Kara Middendorf, 30, 1:04:13. 4. Lisa Ribes, 30, 1:04:45. 5. Jessica Munson, 29, 1:05:11.

6. Mimi Ford, 48, 1:05:57. 7. Emily Mastin, 28, 1:07:45. 8. Erin Borg, 28, 1:08:37. 9. Tammy Lamb, 40, 1:09:39. 10. Cindy Munroe, 43, 1:10:38.

11. Lindsey Highstrom, 27, 1:11:04. 12. Peggy Burns, 36, 1:11:40. 13. Tracy Mulvaney, 38, 1:13:58. 14. Emily Sager, 27, 1:14:00. 15. Stephanie Fryberg, 37, 1:14:22.

16. Jennifer Morris, 40, 1:14:42. 17. Anna Galas, 38, 1:14:44. 18. Emily Francone, 32, 1:14:55. 19. Jody Mackey, 48, 1:15:00. 20. Michell Keilin, 41, 1:15:21.

21. Cotah Rose, 52, 1:15:31. 22. Kathy Wilson, 34, 1:15:48. 23. Dana Princiotta, 26, 1:16:21. 24. Jessica Ruiz, 26, 1:16:44. 25. Clariza Clark, 39, 1:16:46.

Adult-onset athleticism battles growing (older) pains

Monday, October 6th, 2008

Middle-agers chasing fitness find journey empowering

Angie Galda, 39, stretches before a training run at Udall Park. She says just months ago she never would have considered running a half marathon.

Angie Galda, 39, stretches before a training run at Udall Park. She says just months ago she never would have considered running a half marathon.

Athlete: One who is trained in exercise, sports or games requiring physical strength, agility or stamina.

- Webster’s Ninth New Collegiate Dictionary

This is how it happens: You stand in front of the mirror examining yourself, your life, your accomplished or unmet goals, and you decide it’s time for something new.

Maybe you have a birthday coming up and you want to do something big: a marathon, a triathlon, an “amazing race.”

The problem is you were never an athlete and you’ve spent most of your adult years on the couch.

But it doesn’t matter, you reason. People older than you have done it; and if they can do it, you can do it.

This is the start of adult-onset athleticism and it’s more common than you might think. It also describes adults who begin exercising to improve their health and find the activity empowering.

Shannan Chapman, 47, says she started to exercise in the late 1990s when, as a single mom, she went to college to get her bachelor’s degree and had to take a fitness class.

The class helped her get in shape, but she found that maintaining her new weight was a challenge.

“I’m not a natural-born athlete, so I needed a goal to work toward,” Chapman says.

She decided to train for a marathon.

“It was 2001 and I was turning 40 that year and decided to do a run. I joined up with the Leukemia & Lymphoma Society’s Team In Training,” she says of the group that coaches endurance-sports athletes in return for their help raising money to cure blood cancers. “That was my first group experience and I absolutely loved it.”

That October, she ran her first marathon in Dublin, Ireland.

“It was really hard, but it’s very exhilarating,” she says. “Up until the finish line, you are dragging. I think after mile 22, I hit the wall and thought to myself, ‘I don’t know if I can do this?’

“And then you come around the corner and hear the people yelling and cheering – and it’s really exciting. It gives you a second wind. A lot of people sprint over the finish line when they see the crowd. It’s an incredible sense of accomplishment.”

Since then, Chapman has done several races and in 2004 did her first triathlon. She is now training a group of IBM co-workers through Team in Training for the women’s first race, the P.F. Chang’s Rock ‘n’ Roll 1/2 Marathon in January in Phoenix.

“For me it was all about getting older and needing to do something to keep from looking and feeling older,” Chapman says. “I wanted to stay in shape. It was about pushing myself to do something I had never done before.”

Angie Galda, 39, is one of the co-workers Chapman is training.

“I never dreamed (running a half-marathon) would be something I’d consider, but it’s fascinating to think that I can do this,” Galda says. “It was at first intimidating, but (now I know that) I don’t have to run the whole way. If I need to stop and walk for a few minutes, I can do that.”

Chapman sees that races have evolved from being only for elite athletes to appealing to all skill levels.

“Still you find that less than one percent of the population does these things,” she says. “It’s one of those life-list things. Running 26 miles is pretty extreme. It’s also really cool to have those bragging rights.”

Like any other life goal, you have to work towards it in steps, Galda says.

“After the first training I thought, ‘Oh my god, how is it going to get any better?’ But my endurance is getting better and my muscles are responding,” she says. “I think it will be a good experience.”

Steven Braun, 46, completed his first triathlon in May.

“I got tired of not having any energy, of sitting around and not doing anything,” he says. “I’d think about being a kid and hopping on my bike and riding three miles to my friend’s house like it was nothing. I think that happens to people; they start thinking about things like that.”

In January, overweight but determined, Braun joined a group that would train him for his first triathlon. Not only did he want to complete his first race, he hoped the training would get him in shape for another goal: a career change from chef to firefighter.

Now 26 pounds lighter and a student at Pima Community College Fire Academy, he is elated.

“I’m the oldest one in my class by seven years, but I’m keeping up with them and it feels great,” Braun says. “Five years ago, I never would have thought I could do it.

“After that first meeting, I talked to the coach about whether I could do it. She said, ‘If you show up and do the work, we’ll get you ready’ and she was right.”

Shannan Chapman (center) trains with (from left) Diem Nguyen, Jojari Cannon-Edwards, Sarah Hovey and Angie Galda at Udall Park, 7200 E. Tanque Verde Road, for a half-marathon.

Shannan Chapman (center) trains with (from left) Diem Nguyen, Jojari Cannon-Edwards, Sarah Hovey and Angie Galda at Udall Park, 7200 E. Tanque Verde Road, for a half-marathon.

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BECOME AN ATHLETE

• Start by listing your goals. Why do you want to do this? Why is it important to you? Those reasons will help you to get up in the morning when everyone else still is in bed.

• Pick an event. A marathon or triathlon is not just an athletic challenge, but a major life event. Make it special by choosing a cause you support or doing it in a place you’d like to visit or with a group of people you admire. Register for a triathlon that is at least three months down the road, so that you have plenty of time to train.

• Start training. Many athletes swear by group training, but if you choose to go solo, make sure you do a variety of cross-training. Increase your distance slowly, a mile or two per week. Start where you are, build your base, then add on. If training for a triathlon, build your base, then start putting two sports back to back. Place training emphasis on your weakest sport.

• Seek out the experts. Training and tips are available through these groups and others:

• The Leukemia and Lymphoma Society’s Team in Training: www.teamintraining.org

• Southern Arizona Roadrunners: www.azroadrunners.org

• Tucson Tri Girls: www.tucsontrigirls.org

• USA Triathlon: www.usatriathlon.com

• Online registration for endurance sports events: www.active.com

• The ultimate heart Web directory: www.heartzone.org

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BENEFITS OF STARTING A WORKOUT ROUTINE

• Improved attitude: Exercise acts as a natural antidepressant by releasing endorphins and increasing serotonin.

• Improved sense of community: Races and triathlons are group affairs. You strive alone yet together and often make lifelong friends. Many groups offer training in exchange for fundraising or a fee.

• Self-appreciation: Instead of criticizing your body’s appearance, events allow you to celebrate what your body can do.

• Personal glory: There’s something about crossing a finish line to the cheers of onlookers that is motivating and fulfilling. Also, once you’ve accomplished a race, you have the confidence to tackle almost anything.

• You’re never too old to start. Training for and finishing an event will give you the satisfaction of knowing you can dig deep and succeed.

Source: “You Can Do It, The Merit-Badge Handbook for Grown-up Girls” by Lauren Catuzzi Grandcolas

Tucsonan trains for first-time attempt at El Tour

Monday, September 29th, 2008
Dean Wilson hopes to finish El Tour de Tucson in no more than 5.5 hours.

Dean Wilson hopes to finish El Tour de Tucson in no more than 5.5 hours.

Dean Wilson is 38 years old, has moderately high cholesterol and works as an aerospace machinist.

A year ago, he bought the first bicycle he’s had since high school.

Nov. 22, Wilson will attempt to ride 109 miles, the complete El Tour de Tucson course, in less than 5 1/2 hours.

Wilson says he was far from athletic when he bought an inexpensive mountain bike last summer in order to keep up with his 7-year-old daughter, Rachelle, as she learned to ride.

It turns out Wilson’s daughter was not the only one developing a love for cycling.

In early June, Wilson ditched that heavy mountain bike for a sleek $800 titanium-framed road bike and decided to attempt El Tour’s longest ride.

“If I’m going to do it, I might as well do it all,” he says nonchalantly.

The tour offers four distances for those serious about riding: 35-, 67-, 80- and 109-mile courses, as well as four-mile and quarter-mile rides for families and children.

When Wilson started training about three months ago, his friends and family were skeptical about his seemingly impetuous and ambitious goal. Some asked him if he had lost his mind, expressing doubts that he would have what it takes to complete the race.

Now confident from his training, he has a new perspective on the uncertainties of his friends.

“People who cycle understand,” he says. “People who don’t think they are going to fall over if they ride just around the corner to the grocery store.”

Jason Tullous, head coach at Carmichael Trainings Systems’ Tucson center, 3384 N. Winstel Blvd., says that while he generally advises riders to train for about six months to prepare for the 109-mile course, Wilson should be fine.

“He picked a good amount of time to start preparing,” Tullous says. “He started five months out and I think that’s enough time to be able to do the whole thing.”

In the beginning of his training, Wilson learned nutrition was going to play a big part in accomplishing his goal. During one ride, he found himself exhausted and soon realized that it was because of a lack of nutrients in his diet.

“Your body needs things (during training) that it didn’t necessarily need before,” he says. “If you don’t feed your body and give your body fluids, you can put yourself in the hospital.”

Now on training days, Wilson makes sure to eat a carbohydrate-rich breakfast, generally oatmeal and fruit. He is up to riding three or four hours every Saturday and Sunday, as well as two days during the week for 90 minutes.

“You can easily drop weight if you train seriously,” he says. “I’ve lost 15 pounds since May.”

Wilson also expects that his pesky cholesterol has begun to lower without the aid of the medications his doctor suggested. He says he also finds riding early in the morning – before the heat and traffic increase – to be calming.

“It’s a complete stress reliever,” he says. “You can choose to either focus on life or ignore life and focus strictly on your training. It’s incredibly relaxing.”

Wilson says his confidence is growing the closer it gets to race day. At this point in training, his focus is on gaining power to avoid losing speed on the uphill sections of the tour.

“I don’t have any real worries,” he says. “I’m just trying to keep training hard. I’m trying to improve on my weaknesses so that come El Tour time, I’ll be at a peaking point.”

On race day, he will be very conscious of hydrating himself and eating carbohydrates to keep up his energy.

After the 109-mile ride, Wilson will ride the four-mile family course with his very first training partner, daughter Rachelle.

Regardless of how his race turns out, he says the next step is the same: “It will be time to drink.”

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Tips

With 35-, 67-, 80- and 109-mile courses, plus quarter- and four-mile distances for families, El Tour de Tucson has races for all ages and fitness levels.

Whether you want to start training for one of the longer rides or just make it a day out with the kids, here are some tips from Jason Tullous of Carmichael Training Systems to help ensure that you have a fun and safe time while making the most of the experience.

• Eat right. Carbohydrates are the body’s main fuel source, the closer it gets to El Tour, the more carbs you should eat. Try to cut out junk food as much as possible, but something sweet every now and then won’t hurt.

• Train. Depending on your goal, a good starting point is to ride three or four times a week if you have time. If you are training hard, make sure you set aside rest days to recover.

• Set a realistic goal. It is important to create a goal as a way to keep yourself motivated and on track. If you are starting from scratch right now, the 35-mile distance might be a good place to start. If you are ambitious, the 67-miler will provide a challenge.

• Stay motivated. There are many ways to do this, from a motivational screensaver on your computer to hiring a coach. Telling supportive friends and family about your goal is another way to keep yourself pumped.

• Keep a training diary. Log how often you’re riding, for how long and how you felt during the ride. Trace your progress and try to establish why a session was particularly good or bad.

• Find a training partner. Ride with a friend or join one of Tucson’s many cycling clubs. Riding with other people will help you get used to riding in close proximity to other riders and will add a social aspect to your training.

• Stay hydrated and healthy during the race. Throughout the race, drink plenty of water and continually eat small portions to keep your hydration and energy levels high. Adding a little salt to your water can also help you avoid dehydration.

• Have fun. Don’t get yourself too worked up before the race; take a few deep breaths and relax.

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TAKE THE TOUR: About 10,000 riders are expected to enter the 26th annual El Tour de Tucson, Nov. 22. Starting lines and times vary by ride distance. Registration for El Tour is open through Nov. 20. The race entry fee includes a processing fee, registration and minimum contribution. Online registration, which costs an additional $8 processing fee, closes Nov. 16. Or register in person Nov. 17-20 at Perimeter Bicycling Association’s office, 2609 E. Broadway. For details on the race, including registration info and race-related events, call 745-2033 or go towww.perimeterbicycling.com.

Area bicycle count could put road, path improvements in gear

Wednesday, September 24th, 2008

Bicyclists can help plan the future of bikeways and safety programs by working with the Pima Association of Governments and cycling organizations to count how many bicycles are on the region’s roads.

The Tucson area was again recognized as one of the nation’s Bicycle Friendly Communities by the League of American Bicyclists.

But no one really has studied how many bicycles are on regional streets and bike paths.

The study will be done in conjunction with the Tucson-Pima Bicycle Advisory Committee and the Greater Arizona Bicycling Association.

Study findings will be used to prioritize improvements and to promote cycling as an alternative transportation mode.

Volunteer training sessions will be held at Himmel Park Library, 1035 N. Treat Ave.:

• Oct. 16 at 6 p.m.

• Oct. 18 at 9 a.m.

The counts will be done Oct. 21-23.

For more information, contact Gabe Thum at PAG at 792-1093 or gthum@pagnet.org.

Get Fit Outdoors aims to get families in shape together

Tuesday, September 23rd, 2008

Event Saturday to teach families fun ways to get out, stay in shape

Riding bikes in their Tucson neighborhood is one way the Litten family has fun outdoors. From left are dad Chris, mom Kris, daughter  Natalie, 7, and son Joshua, 5.

Riding bikes in their Tucson neighborhood is one way the Litten family has fun outdoors. From left are dad Chris, mom Kris, daughter Natalie, 7, and son Joshua, 5.

Creating fun in the great outdoors is second nature to the Litten family.

“We like to ride bikes or go to the park and mess around with the Frisbee and football, or basketball or just play on the grass,” Tucson dad Chris Litten says of afternoons spent in the sun with his wife, Kris, daughter Natalie, 7, and son Joshua, 5.

“They don’t even know it’s exercise,” Litten says of his kids. “They’re just having fun.”

Encouraging families and all Tucsonans to reconnect with nature and fitness in fun and healthful ways is the goal of Get Fit Outdoors on Saturday.

The festival, sponsored by the Pima County Public Library and the Pima County Health Department, will be from 11 a.m.-3 p.m. at Jácome Plaza, 101 N. Stone Ave., and the Lohse Family YMCA, 60 W. Alameda St.

Included are presentations, entertainment and fun activities that encourage fitness and healthful eating.

Coni Weatherford, a librarian who helped coordinate Get Fit Outdoors, says the event is for all ages – “kids, teens, adults, singles, marrieds, with or without kids” – with a special emphasis on families.

She says she got inspiration for the event from the book, “Last Child in the Woods: Saving Our Children from Nature-Deficit Disorder,” by Richard Louv.

“Children are so technologically connected from the minute they wake up and throughout their day, they no longer go outside,” Weatherford says.

“We used to get up in the morning, grab breakfast, hop on our bikes and be gone until dark,” she says. “Kids don’t do that anymore. Now everything is very structured for them.”

Weatherford says Get Fit Outdoors will remind Tucsonans of all the outdoor resources available to help Tucsonans stay fit.

Chris Litten believes that is an important goal for all families.

“Childhood obesity is at an all-time high, and we’re seeing Type 2 diabetes and high blood pressure in adolescence,” says Chris Litten, the owner of BodyBasics Health & Fitness in Tucson.

“So (fitness is) very important. But it should always be fun,” he says. “We really have fun playing outdoors and our kids see it’s important to us, so they gravitate toward being more active.”

Natalie Litten looks forward to her play time with her family.

“I like to go bike riding because we have so many trails in our neighborhood,” says the Wilson Elementary School student.

“My legs feel good from pedaling,” she says. “They feel strong and I feel really good inside.”

Rock-climbing is one of many activities families can take part in Saturday. Above, in April 2007, then-10-year-old Paul Ojeda climbed at Rudy Garcia Park. Tucson has several indoor rock-climbing facilities.

Rock-climbing is one of many activities families can take part in Saturday. Above, in April 2007, then-10-year-old Paul Ojeda climbed at Rudy Garcia Park. Tucson has several indoor rock-climbing facilities.

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IF YOU GO

What: Get Fit Outdoors

When: 11 a.m.-3 p.m. Saturday

Where: Jácome Plaza, in front of the Joel D. Valdez Main Library, 101 N. Stone Ave., and at the Lohse Family YMCA, 60 W. Alameda St.

Price: free

Info: www.library.pima.gov/getfit or 791-4010

———

ACTIVITIES

Get Fit Outdoors activities include:

• 30-foot climbing wall and full ropes course

• bike rodeo

• zigzag fitness course

• solar observing

• bird-watching

• “Dance Dance Revolution” and Wii boxing, bowling and tennis

• demonstrations in outdoor play and healthful living

• healthful food court from downtown eateries

• Tiny Tumblers Family Storytime

• Lohse Family YMCA open house – bring your swimsuit for a dip in the pool

• presentation by Jennifer Ward, author of “I Love Dirt: 52 Activities to Help You and Your Kids Discover the Wonders of Nature.”

• presentation by Jeff Williamson, president of the Arizona Zoological Society and a founding member of Be Outdoors Arizona

• Live entertainment, including VIVA Performing Arts, Barbea Williams Performing Co., Orchestra La Unica and New ARTiculations – We Are What We Eat

• Farmers market

• Community Food Bank’s Mobile Market

Get Fit Downtown: Judge, others get serious about fitness

Monday, September 22nd, 2008
Most weekday mornings, Judge Leslie Miller attends spin class at the YMCA, 60 W. Alameda St. "It's extremely helpful when you are dealing with a lot of stress and deadlines," she says.

Most weekday mornings, Judge Leslie Miller attends spin class at the YMCA, 60 W. Alameda St. "It's extremely helpful when you are dealing with a lot of stress and deadlines," she says.

While some Tucsonans are hitting the snooze button, Judge Leslie Miller spends early morning hours spinning her way to fitness in downtown Tucson.

Most days, before she takes the bench to preside over a full calendar of civil cases in Pima County Superior Court, Miller gets in an invigorating workout at the Lohse Family YMCA, 60 W. Alameda St.

Miller, who attends a 6:15 a.m. spin class, is among Tucsonans who stay fit while working downtown.

“In addition to feeling good because you’re working out, you’re working off some stress and getting to be friendly with people who are a positive influence,” Miller says of her experience of exercising with other downtown employees. “It’s extremely helpful when you are dealing with a lot of stress and deadlines.”

To encourage others to stay – or get – fit while working downtown, Pima County’s Public Library and Health Department are teaming up for Wednesday’s Get Fit Downtown. The event will be at Jácome Plaza, 101 N. Stone Ave., and the YMCA.

The program, part of this week’s Get Fit Festival, highlights where to eat, exercise and improve health during the workday downtown.

Coni Weatherford, a librarian who helped organize the event, says it will encourage downtowners to build fitness into their daily routines.

“We have so many healthy places downtown to eat and work out before and after work and on the lunch hour,” Weatherford says. “And it doesn’t have to be structured. It can be worked into your everyday activities, like walking, not driving, down the block or running up stairs.”

As the weather cools, a brisk lunchtime walk is a perfect workout for downtown employees, she says.

“There are opportunities for people to be fit all day downtown,” Weatherford says.

Get Fit Downtown activities include:

• Farmers market

• Restaurants selling healthful lunches

• YMCA open house

• Live demonstrations, including resistance bands, body fat analysis and a Take a Breath Break

• A talk and walking tour of El Presidio San Agustín del Tucson

• Chances to win a $100 gift card from the Food Conspiracy Co-op, a new bike from Fair Wheel Bikes or an urban backpack from Summit Hut.

———

IF YOU GO

What: Get Fit Downtown

When: 11 a.m.-2 p.m. Wednesday

Where: Jácome Plaza, in front of the Joel D. Valdez Main Library, 101 N. Stone Ave., and at the Lohse Family YMCA, 60 W. Alameda St.

Price: Free. Two-hour parking validation is available in the parking facility below the library.

Info: www.library.pima.gov/ getfit or 791-4010

Bikram yoga practitioners travel hot path to fitness

Monday, September 15th, 2008
Rocio Montero, 25 (foreground), in Dandayamana-Dhanurasana during a class at at Bikram Yoga College of India.

Rocio Montero, 25 (foreground), in Dandayamana-Dhanurasana during a class at at Bikram Yoga College of India.

The idea of working out in a room hotter than the air outside may not appeal to many people.

However, when you see the calming environment of the yoga studio at Bikram’s Yoga College of India, 6261 N. Oracle Road, you may wonder what all the “hot box yoga” hype is about.

Step inside and the heat welcomes you like heat from an open oven. Immediately, a stream of thoughts flow: “Boy it’s hot in here! Where is my water? Can I make it through 90 minutes in this 105-degree room? And where is the window just in case I need to jump through it?”

Sheldon Stokes, 47, had similar thoughts about four months ago when he joined wife Anna for his first class.

“I felt like I was going to die from the heat, but I knew it was good for me,” he says. “At the end, I was dead. I was sore, drained and soaked with sweat.”

However, something about the way he felt later – refreshed, invigorated, limber – made him return for another session.

“I played football, basketball and did other physical conditioning in the military and Air Force. . . . But now that I am older, the exercise that is easier and won’t hurt my body as much and has a faster recovery is yoga,” says Stokes, who now goes to classes a few times a week. “I feel better, fresher. It helps me stay focused, and I’ve lost about 5 pounds, and some inches around my waist and stomach.”

A recent day brought many students – young and old, men and women, some fit and some not so much. This day’s teacher is studio co-owner Bob Floyd, a 60-something in tip-top shape who has instructed Bikram yoga since 1998.

Floyd closes the door and with a fluid voice leads students through 26 Hatha yoga postures, including standing poses, backbends, forward bends and twists.

The regulars move through each pose gracefully reaching impressive lengths, while the first-timers pause to watch and at times topple over.

Diane Faircloth, 43, co-owner of the studio since 2004, says first-timers are encouraged to set a goal to just breathe through the nose and rest as needed.

The temperature in a Bikram studio is not at the intensity of a sauna, she says, but more like sitting in the shade during a Tucson summer – it’s dry and around 105 degrees.

“For those who are looking for low-impact exercise that challenges the body and cardiovascular system to get stronger, it is ideal,” Faircloth says.

Critics of Bikram yoga argue that doing postures – asanas – in hot environments may cause damage or excessive strain to muscles or ligaments stretched beyond normal limits because of the heat. They also say practicing in the heat may cause excessive water loss.

However, no scientific evidence backs up those criticisms, Faircloth says, adding that injuries – especially caused by the temperature of the room – have been rare during her years of practice.

“If you think of connective tissue like taffy, if it is in a warm room it becomes very pliable,” she says, adding that the heat-induced sweating boosts detoxifying the body.

“Your skin acts as your third kidney and helps release toxins from your body, which is healing for the body on a cellular level,” says Faircloth, who has practiced Bikram yoga for eight years.”

Rebecca Thompson, 46, began her Bikram practice in April as an alternative to medication after a car wreck left her with chronic neck pain.

“I have always been active in sports, martial arts, soccer and running, but nothing has ever been like the Bikram yoga experience,” she says. “After just two weeks (of Bikram), the stabbing neck pain that was keeping me up all night was now gone. Now, five months later, my skin is clearer, my nerves are calmer and I can handle more stress. I am happier at home and I feel more connected to my own spirit.”

Susan Vanatta, 58, a certified fitness instructor in Tucson for 20 years, says she was humbled by her first Bikram yoga class.

“I knew enough from my own training that if I wanted to benefit, I had to persevere,” says Vanatta, also a competitive ballroom and country dancer. “Now my body craves it, and the yoga has allowed me to really discover the imbalances that I have created in my body over the years and to correct them.

“I now recommend yoga as part of any fitness regimen.”

Nick Webber, 30, in Arda-Chandrasana with Pada Hastasana works up a sweat at Bikram Yoga College of India.

Nick Webber, 30, in Arda-Chandrasana with Pada Hastasana works up a sweat at Bikram Yoga College of India.

Towels and water are necessities for Erin Benjamin (foreground), 25, and others at Bikram Yoga College of India. Here they are in Utkatasana.

Towels and water are necessities for Erin Benjamin (foreground), 25, and others at Bikram Yoga College of India. Here they are in Utkatasana.

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BIKRAM YOGA IN TUCSON

BIKRAM YOGA COLLEGE OF INDIA

6261 N. Oracle Road, 229-9642

www.bikramyogatucson.com

Details: Bikram-certified instructors offer only Bikram method yoga, with classes daily.

YOGA VIDA

3238 E. Speedway Blvd., 326-5853

www.yogavidatucson.com

Details: Bikram-certified instructors offer only Bikram method yoga, with classes daily.

Another ‘hot’ option

PROVIDENCE INSTITUTE

3400 E. Speedway Blvd., Suite 114, 323-0203

www.providenceinstitute.com

Details: This, massage, yoga and personal training center offers several styles of classes, including what it calls “hot room yoga.”

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Bikram yoga benefits

• Warms and stretches muscles, ligaments and tendons.

• Heat reduces risk of injury and allows for deeper and safer stretching.

• Promotes the cleansing of the body and release of toxins and work internal organs, including glands and the nervous system.

• Can reduce stress and increase blood circulation.

• Can help you lose weight and develop muscles.

• People of any fitness level, even those with chronic diseases such as arthritis, diabetes and thyroid disorders, can practice Bikram. As with any fitness regimen, people with health problems should consult a doctor before starting.

Source: www.abc-of-yoga.com/ styles-of-yoga/bikram-yoga.asp

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What is Bikram Yoga?

Bikram Method Yoga was created by Bikram Choudhury, who studied yoga with Bishnu Ghosh, brother of Paramahansa Yogananda.

It is a series of 26 asanas, postures done in a room with a temperature of about 105 degrees Fahrenheit. Each pose is usually performed twice and held for a set period. Choudhury developed the method after recovering from a serious knee injury he acquired during his weightlifting training, defying doctors who told him he would never walk again. He recommends doing the practice at least 10 times a month. And, if you have set goals to lose weight, reduce stress or heal an injury, he says more frequent classes may yield quicker results.

Sources: www.bikramyoga.com and www.abc-of-yoga.com/styles-of-yoga/bikram-yoga.asp

Injuries to cops, firefighters cost $20M since ’02

Wednesday, September 10th, 2008

$20M in insurance claims for medical costs since ’02

Tucson firefighters and instructors Mike Castoro (left) and Jacob Heal demonstrate proper lifting procedures to fellow firefighters Tuesday at the Southern Arizona Law Enforcement Training Center, 100001 S. Wilmot Road. Tucson firefighters are required to attend quarterly continuing education training. These firefighters were learning lifting techniques and ways to prevent injuries.

Tucson firefighters and instructors Mike Castoro (left) and Jacob Heal demonstrate proper lifting procedures to fellow firefighters Tuesday at the Southern Arizona Law Enforcement Training Center, 100001 S. Wilmot Road. Tucson firefighters are required to attend quarterly continuing education training. These firefighters were learning lifting techniques and ways to prevent injuries.

It’s common knowledge that public safety jobs are dangerous, that those workers put their lives on the line and that risk is fundamental to the identities of those workers. What’s less known – and difficult to pin down – is the cost of their injuries.

According to city and county records, injured firefighters and police officers have, since 2002 had $14 million in insurance claims and injured deputies had $6.2 million in claims.

But while the city and county track worker injury insurance claims, other costs, such as overtime required of other workers to cover an injured employee, are not.

Local departments do not keep a database of information on the time off because of injuries or of days on “light duty,” the less physically strenuous responsibilities given to hurt workers. Data on injury-related counseling and the injuries’ impact on morale and staffing also is difficult to come by.

What is clear is that the city’s injury rate for officers and firefighters is more than two times the state average.

The Industrial Commission of Arizona reported that in 2005, the most recent year for which data is available, there were 10.9 injuries for every 100 full-time employees involved in “justice, public order and safety activities” in the state, and 10.3 of those were injuries to police. Of those injuries – about 2,300 total – 500 involved time off to recover from the injuries and 400 involved light duty.

In Tucson in 2007, the police department’s 1,100 officers sustained 256 injuries and the city’s 700 firefighters had 268 injuries. That works out to 23.3 injuries per 100 officers and 38.3 injuries per 100 firefighters.

In the past five years, the city has paid between $800,000 and $3 million per year on medical expenses related to police injuries, and between $330,000 and $715,000 per year on hurt firefighters.

Up until a couple of months ago, the county did its calculations differently – and in-house. Now Pinnacle Risk Management Services, a Portland, Ore., company with branches in every Western state, handles claims for the city and the county, bringing the county in line with industry standards that say risk management is more objective in the hands of a third party.

In the past five years, Pima County has paid between $252,000 and $988,000 per year on costs related to injuries to its 500 or so sheriff’s deputies. Unlike newer figures, those numbers include compensation, equipment and other miscellaneous costs. Both accounting versions include the indemnity costs and the expenses of administering the claims.

The pre-switchover figures show that between 68 percent and 86 percent of the cost was medical expenses, depending on the year. Between 8 percent and 27 percent involved compensation during deputies’ time off.

It’s the time off associated with injuries that really gets to public safety workers, who identify closely with their jobs, union leaders said.

“Generally, we want to get back on the job as soon as possible,” Larry Lopez, president of the Tucson Police Officers Association said. “It affects morale.”

In the fire department, the average time off work for common injuries such as neck and back injuries is one month, Tucson Fire Department spokesman Capt. Norm Carlton said. Those injuries are also the most common for police and sheriff’s deputies, according to workers’ compensation records.

Through a combination of workers’ compensation and salary payments, workers receive between two-thirds and 100 percent of their full salaries while on injury-related leave, depending on the department.

Sometimes the injuries are serious enough that workers can’t return to their jobs, at least not in the year they are given to heal. In the past five years, 21 police officers and one firefighter were forced to retire for medical reasons, said Liz Martinez of the Tucson Police and Fire Public Safety Retirement System Boards.

Those medically-retired employees are paid each month about half of the monthly salary they would have received for the rest of their working careers, Martinez said.

The cost of injuries, however, is not only measured in dollars.

Deputies Matthew Salmon and Bruce Haufe were shot in February, their injuries together costing the county more than $20,500 in medical expenses.

Police officer Erik Hite died after he was shot during a car pursuit in June. That incident, plus the shooting of Officer David Friedman, who was hit in the leg during an arrest, totaled $885,000.

But the effect on the departments, not to mention the workers’ families, is profound, said Matt Janton, the southern Arizona representative of the 100 Club, a nonprofit that helps families of public safety workers injured or killed in the line of duty.

You always think, ‘That could have been me,’” said Janton, who worked for the state Department of Public Safety and Northwest Fire.

Fulfilling their reputation as a brotherhood, public safety workers rallied to help the Hite family financially and personally, Janton said.

In an e-mail announcing a Web site in honor of Hite, the officer’s wife, Nohemy Hite, wrote: “TPD has been great and I appreciate their caring, thoughtfulness and promptness in making sure I didn’t have to worry about financial issues. Between the donations and Erik’s benefits at least I don’t have to worry about money right now.”

“We take care of our own,” police Sgt. Tony Kadous said.

Kadous is treasurer and co-founder of Hearts of Gold, a nonprofit TPD employees group created to do just that. Officers contribute at least $5 a month through their paychecks to the group, which gives grants to police employees or their families to cover medical costs. The group receives about $15,000 a month, Kadous said.

The 100 Club offers grants to small departments for safety gear and pays benefits to hurt workers, Janton said. Three Tucson police officers and a Pima County deputy received benefits between April and June, according to the group’s newsletter.

Help’s also available from Arizona Concerns of Police Survivors, Line of Duty Death Northwest Fire Interagency Team and local unions, representatives said.

That’s not to say departments aren’t making changes to reduce injuries.

Paramedic Dan Wallace used to hurt his back about once a year lifting weights during the hour-and-a-half firefighters are given each shift for physical training.

One of those back injuries caused him take a month off to heal. About two years ago, Wallace decided to end the cycle. He changed his workout to include more cardio and less weightlifting. He learned better techniques and volunteered to teach other firefighters how to work out more effectively and more safely.

He is one of about 20 of Tucson Fire Department’s peer fitness trainers, who work with colleagues on and off duty to improve their fitness and reduce on-the-job injuries. About 9 percent of firefighter injuries occur in training, not fires or medical calls, according to a 2004 study commissioned by the U.S. Department of Commerce, the only national review of firefighter injuries. No similar department statistics were available.

The fitness trainers are part of the department’s campaign to reduce injuries, an initiative intended to keep more firefighters on the job, doing their jobs well and, secondarily, to save the city money.

In addition, the department overhauled its continuing education program this year to include more on-site and practical training, spokesman Carlton said.

It is department policy that firefighters get yearly physicals. Peer fitness trainers work closely with the city-appointed doctor to address any trends the doctor notices, Carlton said.

The Police Department has also made changes to reduce injuries, spokesman Sgt. Mark Robinson said.

“There are things that we would do in the ’70s that we would never consider doing now,” Robinson said, referring to detailed pursuit and arrest policies.

Technology has had a huge effect. To help officers multitask better, they practice using patrol-car technology in front of a video screen simulating the situations patrol officers may find themselves in, said Officer Steve Beller, who works at the Public Safety Academy. That training is intended to reduce vehicle accidents, which result in the most common, and expensive, injuries each year.

Sheriff’s deputies are now required to wear body armor, union president Sgt. Christopher Rogers said.

And the number of serious injuries as a proportion of employees in the department is falling, even while the number of total injuries is increasing.

Carlton said the number of firefighter injuries is up because the number of firefighters increased by about 170 from 2002 to 2008 and the department has gradually placed more emphasis on reporting all injuries, especially exposures to potentially dangerous substances.

The other major factor, Wallace said, is that in contrast to the trend among firefighters, the general public is becoming less fit, which means heavier. That translates into more strained backs.

Tucson Fire Capt. Mark Wallace participates in a stretching exercise with fellow firefighters in Tuesday's training session.

Tucson Fire Capt. Mark Wallace participates in a stretching exercise with fellow firefighters in Tuesday's training session.

Tucson firefighter Rich Hyatt participates in a stretching exercise with fellow firefighters Tuesday afternoon at the Southern Arizona Law Enforcement Training Center, 100001 S. Wilmot Road.

Tucson firefighter Rich Hyatt participates in a stretching exercise with fellow firefighters Tuesday afternoon at the Southern Arizona Law Enforcement Training Center, 100001 S. Wilmot Road.

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Injuries and cost

Tucson Police Department

Year, injuries, total cost, average cost per injury

• 2002: 311 claims $991,147, average $3,186 per claim

• 2003: 319 claims, $2,887,623, average $9,052 per claim

• 2004: 351claims, $2,748,603, average $7,830 per claim

• 2005: 325 claims, $781,732, average $2,405 per claim

• 2006: 321 claims, $1,357,269, average $4,228 per claim

• 2007: 256 claims, $1,132,186, average $4,422 per claim

Jan. 1 to June 30, 2008: 180 claims, $1,479,657, average $8,220 per injury

Because of the lag between injuries and associated payments, the figures do not necessarily mean the injuries happened in the time period listed, said Frances Bracamonte, who oversees workers’ compensation claims for the city.

Source: City of Tucson

Tucson Fire Department

• 2002: 151 claims, $332,141, average $2,199 per claim

• 2003: 155 claims, $524, 734, average $3,385 per claim

• 2004: 191 claims, $514,833, average $2,695 per claim

• 2005: 188 claims, $308,243, average $1,639 per claim

• 2006: 250 claims, $480,930, average $1,923 per claim

• 2007: 268 claims, $761,541, average $2,841 per claim

Jan. 1 to June 30, 2008: 114 claims, $161,489, average $1,416 per claim

Source: City of Tucson

Pima County Sheriff’s Department

• 2002: 357 claims, $560,007, average $1,568 per claim

• 2003: 364 claims, $1,326,495, average $3,644 per claim

• 2004: 392 claims, $1,707,015, average $4,354 per claim

• 2005: 354 claims, $1,367,945, average $3,864 per claim

• 2006: 382 claims, $692,252, average $1,812 per claim

• 2007: 339 claims, $360,220, average $1,062 per claim

Jan. 1 to June 30, 2008: 163 claims, $277,499, average $1,702

Source: Pima County

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Myths about a stressful job

• 25 percent to 30 percent of police abuse alcohol, more than the general population.

In fact, 42 percent of men and 20 percent of women abuse alcohol, according to the National Institute on Alcohol Abuse. The Department of Health and Human Services said the corresponding number for police is 9 percent, perhaps because of screening during hiring.

• Police divorce more than other workers.

In fact, law enforcement workers divorce less than the general population, who divorce about half the time.

• Suicide is epidemic among officers.

In fact, when figures are adjusted for demographics, the suicide rate among officers is 26 percent lower than than the general population, which is about 11 per 100,000 or .01 percent.

Source: Dr. Mary-Wales North, Tucson Police Department’s in-house psychologist, and a study to which she contributed, written by Dr. Audrey Honig, the director of the mental health unit at the Los Angeles County Sheriff’s Department.

———

Assaults on Tucson police officers

2002: 314 total, 1 serious

2003: 300 total, 6 serious

2004: 293 total, 14 serious

2005: 234 total, 5 serious

2006: 177 total, 4 serious

2007: 147 total, 4 serious

Jan. 1 to June 30, 2008: 58 total, 3 serious

Pima Country Prosecutor Barbara LaWall wrote in a Aug. 15 memo that Pima County prosecutors may charge aggravated assaults as misdemeanors unless the suspect has prior convictions or multiple arrests, is being charged in another incident, the incident is domestic violence or any other compelling reason.

In fiscal 2006, the office downgraded 49 of 215 charges of resisting arrest or aggravated assault on a police officer from felonies to misdemeanors.

In fiscal 2007, 48 of 209 of those cases were prosecuted as misdemeanors. The county fiscal year is July 1 to June 30.

Source: Tucson Police Department, Pima County Attorney’s Office

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Injury survey

The State Association of Chiefs of Police did a nationwide study of officer injuries in 2003. Almost 700 agencies responded, although none was from Arizona. The study is the only national accounting for officer injuries.

• 369 agencies reported at least one officer duty-related injury in 2002.

• 84 percent of the agencies that responded to the survey had fewer than 51 employees.

• Of those agencies that reported an injury, the average per department was 7.7 injuries and 66.4 lost work days.

• 54 percent of respondents said less than 5 percent of the injuries were preventable.

• Sprains were the most common injuries, comprising 47 percent of the total.

• Broken bones made up 21 percent of the lost work days but 5 percent of the injuries.

• Injuries reported are most likely on uniform patrol and between 6 p.m. and midnight.

• Knees were the most common body part to be injured, followed by backs and arms.

———

TUCSON OFFICERS KILLED IN LINE OF DUTY

• Erik Hite was shot in the head during a pursuit June 1. He died at University Medical Center June 2.

• Patrick K. Hardesty was shot May 26, 2003, while chasing a hit-and-run suspect through a midtown neighborhood.

• Jeffrey Ross was died Feb. 18, 1982, during a drug bust at a Northwest Side bar. Ross was shot by the bar manager, who in turn was killed when other officers returned fire.

• James Smith was on patrol near East Speedway Boulevard and North Plumer Avenue on Oct. 28, 1980, when a motorist grazed his motorcycle. Smith’s cycle was thrown into oncoming traffic and struck head-on.

• Barry Headricks died while participating in a narcotics raid Oct. 28, 1974. He was shot three times. Headricks returned fire and wounded his assailant, who recovered and was imprisoned.

• Robert Cummins died in a motorcycle accident Sept. 7, 1936, as he was returning to Tucson from escorting an American Legion convention parade in Phoenix.

• William Katzenstein was shot to death July 26, 1902, by a man whose friend recently had been arrested by Katzenstein.

• William Elliott was patrolling downtown in the early morning hours of July 3, 1892, when he encountered another person, who stabbed him through the heart.

Source: Tucson Citizen archives

———

Hit a trail and add gorgeous scenery to your workout

Monday, September 8th, 2008
Pia Cuneo (No. 23) and Peter Foley (24) in a race at Catalina State Park. The park is popular with trail runners and was one of the reasons Trailrunner magazine recently named Tucson one of America's eight best trail running "towns".

Pia Cuneo (No. 23) and Peter Foley (24) in a race at Catalina State Park. The park is popular with trail runners and was one of the reasons Trailrunner magazine recently named Tucson one of America's eight best trail running "towns".

TrailRunner magazine recently named Tucson one of its top eight trail running towns in America.

The Old Pueblo’s ranking stems from its abundant trail running options, in particular in Catalina State Park, the Tucson Mountains, Mount Lemmon, Sabino Canyon and Saguaro National Park. TrailRunner’s October issue selects Tucson for its desert scenery, year-round mild temperatures, easy access to cooler elevations and demanding terrain.

Here is a look at some of our favorite trails in those locales, which make for great running or hiking.

STARR PASS TRAIL

Location: Tucson Mountains

Distance: 2 miles round trip

Change in elevation: 100 feet

Trail head: West on Starr Pass Boulevard to Placita Estrellita, veer right and continue through a four-way stop to a dead end and a paved parking lot.

Notable: There are spurs where natural formations, most notably, a “map of Africa”, occur.

Info: 792-3500

SUTHERLAND CUTOFF TRAIL

Location: Catalina State Park in the Santa Catalina Mountains

Distance: 5.2 miles round trip

Elevation change: 600 feet

Trailhead: North on Oracle Road to Catalina State Park entrance on the east side of the road

Notable: Trail follows and climbs between Romero and Sutherland washes; nice introduction to the Catalinas. There’s a $6 park fee.

Info: 628-5797

PIMA CANYON TRAIL

Location: front range of the Santa Catalina Mountains

Length: 7.4 miles round trip to a small dam

Elevation change: 850 feet

Trail head: First Avenue turns into Christie Road north of Ina Road. Take Christie until you reach a roundabout that turns right onto Magee Road and follow the signs to the parking lot.

Notable: Running water, waterfall, saguaro, cholla, catclaw, prickly pear, mesquite and paloverde

Info: 749-8700

BEAR CANYON TRAIL

Location: in Sabino Canyon Recreation Area in the Santa Catalina foothills

Distance: 8.2 miles round trip

Elevation change: 717 feet

Trailhead: Sabino Canyon Visitor Center, walk to Bear Canyon Road junction

Notable: Lush Sonoran Desert trail winding to Seven Falls and its cascading pools and beautiful scenes of high rocks and ledges. Use care in rock hopping and gauge each pool’s depth. Winter rainy season is optimum time of year. You will have to wade in water where the creek crisscrosses the trail.

Info: 749-8700

CACTUS FOREST DRIVE

Location: Saguaro National Park-Rincon Mountain District

Distance: 8 mile loop

Elevation change: 118 feet

Trail head: Saguaro National Park-Rincon Visitors Center; park fee is $5 (for a seven-day pass)

Notable: This paved loop over rolling hills, also popular with cyclists, hikers and vehicles, showcases the best of the Sonoran Desert.

Info: 733-5153

Dave Cauthon competes in a race at Catalina State Park.

Dave Cauthon competes in a race at Catalina State Park.

<strong>STARR PASS TRAIL </strong></p>
<p>Location: Tucson Mountains</p>
<p>Distance: 2 miles round trip</p>
<p>Change in elevation: 100 feet</p>
<p>Trail head: West on Starr Pass Boulevard to Placita Estrellita, veer  right and continue through a four-way stop to a dead end and a paved  parking lot.</p>
<p>Notable: There are spurs where natural formations, most notably, a “>
<div class=<strong>SUTHERLAND CUTOFF TRAIL </strong><br />
<h4> </h4>
<p>Location: Catalina State Park in the Santa Catalina Mountains</p>
<p>Distance: 5.2 miles round trip</p>
<p>Elevation change: 600 feet</p>
<p>Trailhead: North on Oracle Road to Catalina State Park entrance on the east side of the road</p>
<p>Notable: Trail follows and climbs between Romero and Sutherland  washes; nice introduction to the Catalinas. There’s a $6 park fee.</p>
<p>Info: 628-5797″ width=”640″ height=”441″ /><p class=SUTHERLAND CUTOFF TRAIL

Location: Catalina State Park in the Santa Catalina Mountains

Distance: 5.2 miles round trip

Elevation change: 600 feet

Trailhead: North on Oracle Road to Catalina State Park entrance on the east side of the road

Notable: Trail follows and climbs between Romero and Sutherland washes; nice introduction to the Catalinas. There's a $6 park fee.

Info: 628-5797

<strong>PIMA CANYON TRAIL</strong></p>
<p>Location: front range of the Santa Catalina Mountains</p>
<p>Length: 7.4 miles round trip to a small dam</p>
<p>Elevation change: 850 feet</p>
<p>Trail head: First Avenue turns into Christie Road north of Ina Road.  Take Christie until you reach a roundabout that turns right onto Magee  Road and follow the signs to the parking lot.</p>
<p>Notable: Running water, waterfall, saguaro, cholla, catclaw, prickly pear, mesquite and paloverde</p>
<p>Info: 749-8700″ width=”640″ height=”621″ /><p class=PIMA CANYON TRAIL

Location: front range of the Santa Catalina Mountains

Length: 7.4 miles round trip to a small dam

Elevation change: 850 feet

Trail head: First Avenue turns into Christie Road north of Ina Road. Take Christie until you reach a roundabout that turns right onto Magee Road and follow the signs to the parking lot.

Notable: Running water, waterfall, saguaro, cholla, catclaw, prickly pear, mesquite and paloverde

Info: 749-8700

<strong>BEAR CANYON TRAIL </strong></p>
<p>Location: in Sabino Canyon Recreation Area in the Santa Catalina foothills</p>
<p>Distance: 8.2 miles round trip</p>
<p>Elevation change: 717 feet</p>
<p>Trailhead: Sabino Canyon Visitor Center, walk to Bear Canyon Road junction</p>
<p>Notable: Lush Sonoran Desert trail winding to Seven Falls and its  cascading pools and beautiful scenes of high rocks and ledges. Use care  in rock hopping and gauge each pool’s depth. Winter rainy season is  optimum time of year. You will have to wade in water where the creek  crisscrosses the trail.</p>
<p>Info: 749-8700″ width=”640″ height=”589″ /><p class=BEAR CANYON TRAIL

Location: in Sabino Canyon Recreation Area in the Santa Catalina foothills

Distance: 8.2 miles round trip

Elevation change: 717 feet

Trailhead: Sabino Canyon Visitor Center, walk to Bear Canyon Road junction

Notable: Lush Sonoran Desert trail winding to Seven Falls and its cascading pools and beautiful scenes of high rocks and ledges. Use care in rock hopping and gauge each pool's depth. Winter rainy season is optimum time of year. You will have to wade in water where the creek crisscrosses the trail.

Info: 749-8700

<strong>CACTUS FOREST DRIVE </strong></p>
<p>Location: Saguaro National Park-Rincon Mountain District</p>
<p>Distance: 8 mile loop</p>
<p>Elevation change: 118 feet</p>
<p>Trail head: Saguaro National Park-Rincon Visitors Center; park fee is $5 (for a seven-day pass)</p>
<p>Notable: This paved loop over rolling hills, also popular with  cyclists, hikers and vehicles, showcases the best of the Sonoran Desert.</p>
<p>Info: 733-5153″ width=”640″ height=”589″ /><p class=CACTUS FOREST DRIVE

Location: Saguaro National Park-Rincon Mountain District

Distance: 8 mile loop

Elevation change: 118 feet

Trail head: Saguaro National Park-Rincon Visitors Center; park fee is $5 (for a seven-day pass)

Notable: This paved loop over rolling hills, also popular with cyclists, hikers and vehicles, showcases the best of the Sonoran Desert.

Info: 733-5153

———

SABINO CANYON TRAIL

Location: In Sabino Canyon Recreation Area in the Santa Catalina Mountains foothills

Distance: 7.6 miles round trip

Elevation change: 500 feet

Trail head: East on Speedway Boulevard, North on Wilmot Road (which turns into Tanque Verde Road), west on Sabino Canyon Road and stay right when the road splits. Parking will be on the right. The trail head is at the beginning of the paved road west of the visitors center.

Notable: Parking is $5 for the day or $20 for an annual pass.

Info: 749-2327

‘NEW’ PHONELINE TRAIL

Location: in Sabino Canyon Recreation Area in the Santa Catalina foothills

Distance: 11 miles roundtrip

Elevation change: 9,000 feet

Notable: Popular Sabino Canyon trail reopened Sept. 30, 2007, after being closed by flooding in 2005. Offers spectacular scenic views of Sabino Canyon as trail follows line of Sabino Canyon road. It costs $5 to use Sabino Canyon.

Trailhead: From Sabino Canyon Visitor’s Center, take the footpath that heads uphill and turn left on the footpath when it intersections with another footpath about 50 feet up the hill.

Info: 733-5158

MOUNT LEMMON: BABAD DO’AG TRAIL

Location: lower central range of Santa Catalina Mountains

Distance: 4.2 miles round trip

Elevation change: 1,150-foot gain

Trail head: at Babad Do’ag Vista, the first along Catalina Highway

Notable: Trail follows highway for a quarter-mile; vista gives panoramic views of the east-north range and Tucson Basin Babad Do’ag in Tohono O’odham means “Frog Mountain.” There is a $5 national forest fee.

Info: 749-8700

MOUNT LEMMON: GREEN MOUNTAIN TRAIL

Location: Santa Catalina Mountains

Distance: 8 miles round trip

Elevation change: 1,300 feet

Trail head: Catalina Highway General Hitchcock Campground, where the trail is signed.

Notable: Can be done round trip but also shuttle either from Hitchcock or San Pedro Vista in which trail is a drop into Bear Canyon area. There is a $5 national forest fee.

Info: 749-8700

ROMERO POOLS

Location: Catalina State Park in the Santa Catalina Mountains

Distance: 7.2 miles round trip

Elevation change: 1,500 feet

Trail head: North on Oracle Road to Catalina State Park entrance on the east side of the road

Notable: climb, steep in some places, to a system of natural rock pools. There’s a $6 park fee.

Info: 628-5798

BRIDAL WREATH FALLS

Location: Saguaro National Park – Rincon Mountain District

Length: 5.6 miles round trip

Elevation change: 1,000 feet

Trail head: Travel east on Speedway Boulevard till its end. There is a small parking lot and additional parking along the road.

Notable: Running water and a waterfall at the end

Info: 733-5153

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TRY THE TRAILS YOURSELF

Sign up for these and other trail races at www.active.com:

• Sept. 27 Fleet Feet & TMC “Reverse the Course” Catalina State Park 5.5 and 11 Mile Trail Race. The fees are $35 (for 5.5 miler) and $50 (11 miles). Start time is 6:30 a.m.

• Oct. 11 Fleet Feet TMC Catalina State Park Trail Run, with two lengths: one is about 5 miles, the other is two loops of that course. Both have a “92 Stair Climb.” Fees are $35 (5 miles) and $40 (10 miles). Start time is at 7 a.m.

For more on area trail running, call 797-7867 or go to everyoneruns.net.