Weather Alert  

*TROPICAL STORM ISAIAS MOVING NORTHWARD ALONG THE EAST COAST* This product covers Southeast New York, Northeast New Jersey, and Southern Connecticut ***TROPICAL STORM ISAIAS MOVING NORTHWARD ALONG THE EAST COAST*** NEW INFORMATION --------------- * CHANGES TO WATCHES AND WARNINGS: - A Tropical Storm Watch has been issued for Orange and Putnam - The Tropical Storm Watch has been upgraded to a Tropical Storm Warning for Bronx, Eastern Bergen, Eastern Essex, Eastern Passaic, Eastern Union, Hudson, Kings (Brooklyn), New York (Manhattan), Northeastern Suffolk, Northern Nassau, Northern Queens, Northwestern Suffolk, Richmond (Staten Island), Southeastern Suffolk, Southern Fairfield, Southern Middlesex, Southern Nassau, Southern New Haven, Southern New London, Southern Queens, Southern Westchester, Southwestern Suffolk, Western Bergen, Western Essex, and Western Union * CURRENT WATCHES AND WARNINGS: - A Tropical Storm Warning is in effect for Bronx, Eastern Bergen, Eastern Essex, Eastern Passaic, Eastern Union, Hudson, Kings (Brooklyn), New York (Manhattan), Northeastern Suffolk, Northern Nassau, Northern Queens, Northwestern Suffolk, Richmond (Staten Island), Southeastern Suffolk, Southern Fairfield, Southern Middlesex, Southern Nassau, Southern New Haven, Southern New London, Southern Queens, Southern Westchester, Southwestern Suffolk, Western Bergen, Western Essex, and Western Union - A Tropical Storm Watch is in effect for Northern Fairfield, Northern Middlesex, Northern New Haven, Northern New London, Northern Westchester, Orange, Putnam, Rockland, and Western Passaic * STORM INFORMATION: - About 830 miles south-southwest of New York City NY or about 900 miles south-southwest of Montauk Point NY - 29.7N 79.9W - Storm Intensity 70 mph - Movement North or 355 degrees at 9 mph SITUATION OVERVIEW ------------------ Tropical Storm Isaias, located off the north Florida coast, will continue to move to the north this morning, turning north-northeast this afternoon along the southeast coast. Isaias will continue moving northeast tonight over Eastern North Carolina. Isaias will slowly weaken as it accelerates northeast on Tuesday, likely moving over our area Tuesday afternoon and evening. There is still some timing and intensity uncertainty with this storm. However, confidence continues to increase with respect to the magnitude of local hazards and impacts. The main threats with this system involve heavy rainfall, strong winds, minor to moderate coastal flooding, along with high surf and dangerous rip currents. Locally heavy rain is expected with a widespread 2 to 4 inches, with localized amounts up to 6 inches possible. The heaviest rain is most likely to occur across New York City, Northeast New Jersey and the Lower Hudson Valley early Tuesday morning through Tuesday evening, and eastern sections Tuesday afternoon into Tuesday night. The strongest winds are likely to occur across Long Island, coastal Connecticut, and the New York City Metro. Dangerous marine conditions are likely across all of the coastal waters Tuesday and Tuesday night. High surf and dangerous rip currents are expected along the ocean beaches Monday through Wednesday. The effects from Tropical Storm Isaias are expected to diminish quickly from southwest to northeast across the area Tuesday night into Wednesday morning. POTENTIAL IMPACTS ----------------- * FLOODING RAIN: Protect against life-threatening rainfall flooding having possible extensive impacts across northeastern New Jersey, New York City, and the Lower Hudson Valley. Potential impacts include: - Major rainfall flooding may prompt many evacuations and rescues. - Rivers and streams may rapidly overflow their banks in multiple places. Small streams, creeks, canals, and ditches may become dangerous rivers. Flood control systems and barriers may become stressed. - In hilly terrain, destructive runoff may run quickly down valleys, and increase susceptibility to rockslides and mudslides. - Flood waters can enter many structures within multiple communities, some structures becoming uninhabitable or washed away. Many places where flood waters may cover escape routes. Streets and parking lots become rivers of moving water with underpasses submerged. Driving conditions become dangerous. Many road and bridge closures with some weakened or washed out. * WIND: Protect against dangerous wind having possible significant impacts across Southeast New York, Northeast New Jersey, and Southern Connecticut. Potential impacts include: - Some damage to roofing and siding materials, along with damage to porches, awnings, carports, and sheds. A few buildings experiencing window, door, and garage door failures. Mobile homes damaged, especially if unanchored. Unsecured lightweight objects become dangerous projectiles. - Several large trees snapped or uprooted, but with greater numbers in places where trees are shallow rooted. Several fences and roadway signs blown over. - Some roads impassable from large debris, and more within urban or heavily wooded places. A few bridges, causeways, and access routes impassable. - Scattered power and communications outages, but more prevalent in areas with above ground lines. * SURGE: Protect against locally hazardous surge having possible limited impacts across shoreline communities. Potential impacts in this area include: - There is potential for widespread minor to locally moderate coastal flooding across the Lower New York Harbor and South Shore Back Bays, with localized minor flooding impacts elsewhere. - Localized inundation with storm surge flooding mainly along immediate shorelines and in low lying spots. - Sections of near shore roads and parking lots become overspread with surge water. Driving conditions dangerous in places where surge water covers the road. - Moderate beach erosion. Heavy surf also breaching dunes, mainly in usually vulnerable locations. Strong and frequent rip currents. - Minor to locally moderate damage to marinas, docks, boardwalks, and piers. A few small craft broken away from moorings. * TORNADOES: Protect against a tornado event having possible limited impacts across Southeast New York, Northeast New Jersey, and Southern Connecticut. Potential impacts include: - The occurrence of isolated tornadoes can hinder the execution of emergency plans during tropical events. - A few places may experience tornado damage, along with power and communications disruptions. - Locations could realize roofs peeled off buildings, chimneys toppled, mobile homes pushed off foundations or overturned, large tree tops and branches snapped off, shallow rooted trees knocked over, moving vehicles blown off roads, and small boats pulled from moorings.

The Importance of Flexibility

LongIsland.com

The five components of fitness are flexibility, muscular strength, muscular endurance, cardiovascular endurance and body compostion. Flexibility is probably the most neglected area of fitness and should not be ignored. Exercise physiologists and othe

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The five components of fitness are flexibility, muscular strength, muscular endurance, cardiovascular endurance and body compostion. Flexibility is probably the most neglected area of fitness and should not be ignored. Exercise physiologists and other fitness specialists agree that flexibility training should be included in strength and conditioning programs for athlete and non athletes alike. To fully understand flexibility, we must examine the joint structure itself.

These are the limits placed on the flexibility of any joint. Each joint in your body has various degrees of movement associated with its structure. The limit of movement results from bone, muscle, ligaments, tendons and skin. A high degree in flexibilty does not indicate that other joints will have a similar level. It is possible for a person to possess some highly flexible joints, some average and some of low flexibility. Hence, the common fallacy that either a person is "flexible" or not.

The benefits from flexibility enhancement include: increased ease in movement, reduction of muscle tension and stress, prevention of injury, unrestricted full range development of muscle groups, and an increased speed of movement.

Inflexibility can result in or form muscle imbalance or overdevelopments of a muscle without proper development of the opposing muscles. This is the "muscle bound" situation typically associated with improper training techniques (i.e. runners with tight hamstrings or body builders with round shoulder syndrome/over developed pectorials.)

Warm up exercises are essential to ready the body for movement. For flexibility gains, stretching should be done at the end of the workout peiord and specifcally worked on for an intensity and duranton that is appropriate. The actual stretch can be rhythmic (taking the limb through its range of motion slowly) or static stretch. the intensity should be enough to stimulate but not painful.The duration of each stretch should be at least 20 to 30 seconds. Below is one technique to follow.

EASY STRETCH
Take you limb to your full range of motion of a specific joint. This should be done slowly and comfortably. Inhale before you begin the movement and slowly exhale until your full range of motion is met. Relaxation is the key to increasing your flexibility. Hold this position for a minimum fo 20-30 seconds. This is considered stage one, or the "easy stretch." go only to the point where you feel mild tension (no pain.) Do not bounce. Bouncing will activate a mechanism called the stretch reflex. Whenever you stretch the muscle fibers too far (either by bouncing or overstretching), a nerve reflex responds by sending a signal to the muscle to contract. This actually protects the muscle from being injured or overstretched. Consequently, if you are stretching incorrectly and the muscle contracts, it is doing the exact opposite of what you want it to do.

THE DEVELOPMENT STRETCH
The second stage is the "development" stage. The easy stretch which reduces muscle tightness and prepares the tissues for the development stretch. Slowly move further into the stretch and go to the point of mild tension again and breathe normally. If you are having difficulty breathing normally or feel pain, and the tension is not diminishing, ease off slightly. Remember to breathe and try to relax into the stretch as much as possible. Avoid bouncing. Concentrate on slow, sustained static stretches to improve your flexibility and reduce your chance of injury.

In conclusion, it is imperative to include stretching as part of your daily and weekly routines towards better health and fitness. Look to hire a personal trainer skilled in stretching to coach you through proper stretches you ca do on your own or purchase one of many books or videos to assist youin your quest for greater flexibility.