Weekly Team Email: Monday March 27, 2017

USMS Nationals - April 27-30

The short course championships will be held in Riverside at a new, state-of-the-art, community college facility. Final online entries are due TODAY, Monday, March 27. Information, and registration. Currently, 25 DAM swimmers are entered in the meet. No late entries are accepted.

Pacific Masters SCY Championships – April 7-9

The annual short course yards (scy) meet will be again held at the Soda Swim Center on the campus of Campolindo HS in Moraga. One major change from last year is still in effect. In an effort to attract more participants to the Championship meets, the event scoring has been increased from the top 10 finishers to the top 20. Ribbons will be presented to the top 8 finishers. DAM will enter and pay for relays on all three days of the meet. The online entry due date is Wednesday, March 29. Registration and meet information are now available. Online entry fees: $18 for one event, $38 for 2-4 events, and $43 for 5-7 events. This year, as last, the meet will be offering all the relay events, so we'd like to take the largest squad possible. The 1650 free, 400 IM, 200 free and 800 free relay are on Friday. All the other events are spread over Sat & Sun. 

Lifeguard Recertification Class 
Sat., April 15 10:00AM - 2:00PM

These classes are designed for those who have had previous lifeguard certification sometime in their past. You will be certified in Lifeguard Training, First Aid, CPR and AED, and your certifications are all good for 2 years!

DAM has been offering these classes since the fall of 2011. At that time the City of Davis began requiring DAM and all aquatic user groups, as part of the contract under which we use City pools, to have two lifeguards at all workouts to assist as a second responder should the need arise. All our coaches are certified, but we need a second guard onsite at all workouts. The second guard can be a swimmer in the workout -- they need only be PRESENT AT THE POOL (so, they can be a swimmer). 

Are you interested? Contact coach Mary at mjoyswim@gmail.com to sign up. The class is limited to the first eight who respond. If needed, another class will be offered soon. Remember, DAM will pay the cost of the class and your certifications. All you need to do is contribute your time and effort, and help us keep DAM swimming!

Time Trials Results
Twenty-eight DAM swimmers competed at Arroyo yesterday in our annual spring Time Trials. Three swam in their first-ever masters meet (Harriet Alexander, Jan Walker and Michel Grosz) and three others set new DAM team records (Cecily Sprouse, Mark Braly and Dara Jwaideh). Full race results are available here.

This Workout Might Help Reverse the Aging Process (Gretchen Reynolds in the New York Times) - Many of us have tried high-intensity interval training (HIIT) at some point, even if it was just a boot-camp class our friend dragged us to. But a new study suggests that we may want to incorporate those workouts — which include short bursts of intense exercise, followed by stretches of more moderate activities — into our regular fitness routines, since they’ve been shown to reverse the aging process.

Published in the journal Cell Metabolism, scientists from the Mayo Clinic recruited an equal number of women and men to participate in the study, and split them up into two groups: young (18–30 years) and older (65–80 years). The researchers then divvied the participants up another time, into three groups partaking in different exercise routines for a 12-week period. One group participated in HIIT, which involved three days of cycling (high-intensity bursts fused with slower-paced intervals) and two days of treadmill walking each week. Another group focused on resistance training that consisted of two days a week of lower- and upper-body exercises, and the last group did a combination of the two — cycling less strenuously than the first group and lifting fewer weights than the second, for a total of five days of exercise a week.

At the end of the 12-week period, participants in each of the groups had improved overall fitness. However, those participating in high-intensity interval training saw the most benefits. The younger HIIT participants had their mitochondrial capacity — which helps the body create energy — increase by 49 percent, while older volunteers saw a 69 percent increase. The overall HIIT group also saw their insulin sensitivity improve, which means they potentially lowered their diabetes risk, and they had an increase in ribosome activity (which helps build proteins that create muscle cells).

Senior study author Dr. Sreekumaran Nair, of the Mayo Clinic, explained to CNN that HIIT is “highly efficient” in reversing age-related cell changes, since it encourages the cells to make more proteins that help with energy production. “Exercise training, especially high-intensity interval training, enhanced the machinery (ribosomes) to produce proteins, increased the production of proteins and enhanced protein abundance in muscle,” Nair told CNN. It seems as if the decline in the cellular health of muscles associated with aging was “corrected” with exercise, especially if it was intense, says Nair. In fact, older people’s cells responded in some ways more robustly to intense exercise than the cells of the young did — suggesting, he says, that it is never too late to benefit from exercise.