Archive for October, 2011
Here are some golf fitness tips that can literally improve every aspect of your game – from the distance you hit your driver (and every other club for that matter) to the way you feel on and off the golf course.
Ask most club-level golfers and they’ll tell you that fitness for golf is the preserve of the world’s top players looking for anything that will give them the slightest competitive edge. After all, they have time to spend hours at the gym each day and easy access to the best facilities and fitness coaches. But did you know that a simple home exercise routine, performed just 3 days a week with some basic, low cost equipment, can make a significant difference to your golf game?
Scientific studies have shown that with a well-designed golf fitness plan, everyday amateur golfers can:
1. Increase their swing speed and therefore their average carry distance with every club in the bag.
2. Improve their accuracy, hitting more shots out the middle of the club.
3. Reduce their risk of injuries – particularly to the shoulders and back.
4. Improve their overall health and energy levels and reduce the risk of serious illness.
And best of all, the amateur golfers that took part in these studies didn’t have to give up their life for exercise to improve their golf game and their health.
IMPROVE YOUR GOLF-SPECIFIC STRENGTH
A golf-specific strength training program has been shown to increase club head speed in amateur golfers. While golf isn’t simply about how fast you can swing the club (or even how far you hit the ball), research shows that faster swing speeds result in lower handicaps.
To a lot of gym goers, strength training means pumping iron to exhaustion. It means completing lots of isolated exercises such as biceps curls and crunches in split routines (one or two body parts worked each day). But the key to remember is that strength training for golf is NOT the same as body building.
Firstly, you should select exercises that mimic the movements and positions in golf. For example, rotational exercises that work the core region (such as ‘wood chops’) are more suitable than traditional sit ups or crunches. Likewise, squats or lunges are more beneficial to a golfer than seated leg extensions for example.
Secondly, you should choose a wide variety of exercises that work all the major muscles groups each session (even those muscles that might not predominate in the golf swing). This helps to keep your body and your musculature balanced – imbalances lead to injury. Whereas a bodybuilder typically splits his or her routine into body parts (chest and shoulders one day, legs the next etc.), a total body routine is usually more suitable for a golfer.
Thirdly, you should incorporate exercises that strengthen your core region (stomach, lower back, hip region) and improve your posture. This will help to prevent injury and it will also allow you to make a more balanced, more controlled and more repeatable golf swing.
IMPROVE YOUR GOLF-SPECIFIC FLEXIBILITY
Flexibility is under-rated. Improving your flexibility will allow you to make a fuller turn with less effort during the backswing – and that means more power in your golf shots. It will help you get into the correct positions during the backswing – and that means greater accuracy and consistency in your golf shots.
But more than your ability to hit a golf ball further and with greater consistency, increased range of motion just makes you feel better. Reducing your muscle stiffness can reduce your risk of injury, such as muscle tears, and the right types of stretches can help to improve postural imbalances – a major cause of back problems.
You can improve your flexibility through a static stretching routine completed 3x a week. It’s best to stretch when your body is warm after exercise. Focus on stretches to the shoulders, upper and lower back, hamstrings, quads and calves. You can hold each stretch for 15 seconds and complete it twice or hold for 30 seconds, completing each stretch once.
The time to avoid static stretching is immediately BEFORE a round of golf. Contrary to popular belief, there is no evidence to show that static stretching before a sporting activity reduces the risk of injury or improves performance (if anything, it’s detrimental). What you can do pre-round is a series of dynamic stretches…
A dynamic stretch uses movement and momentum to bring about a stretch. A classic example is ‘arm swings’ – where you start with your arms out in a crucifix position and then swing them across your chest and then out again. This dynamically stretches the chest muscles.
IMPROVE YOUR CARDIOVASCULAR FITNESS
Cardiovascular exercise will help you to feel more focused and alert on the golf course. It reduces stress and will keep you feeling fresher in the latter stages of your round. If you struggle to maintain your concentration and enthusiasm for 18 holes CV exercise can help. But more importantly…
Regular cardiovascular exercise literally allows you to live longer and healthier. It reduces your risk of major illnesses (such as heart disease, stroke, certain cancers and type II diabetes) and it reduces high blood pressure – known as the ‘silent killer’ that affects about 25% of the adult population worldwide.
If you’re short on time, you can structure golf strength exercises in a way that they improve your cardiovascular fitness as well. It’s known as circuit training and it’s one of the most efficient, time-friendly (and fun) types of exercise.
- Research shows that a well-designed golf fitness program improves your golf game and lowers your scores, regardless of age or current handicap.
- Combining a program of golf-specific strength and flexibility exercises allows you to hit the ball further, more accurately and more consistently.
- Using a circuit training set up allows you to improve your cardiovascular fitness as well. This can have a significant impact on your health as well as your golf.
- A golf fitness program doesn’t have to take over your life. You’ll see benefits from a 3-day per week routine, completed at home, without requiring any expensive exercise equipment.
Are you tired and frustrated of setting a personal goal to lose weight and sustain a healthy diet, only to fall short of achieving that goal? Have you ever lost some or all the desired pounds you were hoping for only to have regained a significant amount of weight? Whatever your health goals are, it’s not too late to take charge of your health and improve your current lifestyle; However, I want to share with you some fitness tips that will promote a healthy lifestyle and not a quick and short-term solution.
Because of our busy lives and hectic schedules, it is difficult to adhere to an exercise routine or fitness program with any consistency. Moreover, we are fascinated with diet pills and rapid weight loss products. I have to admit I have tried several of these diet and weight loss programs as seen on television infomercials. I spent hundreds of dollars trying to find that “quick fix” or magic solution that would have allowed me to drop the desired pounds and have the perfect body. To my dismay, the dream never became a reality.I had no consistency with my weight loss and diet efforts. I didn’t have the time or commitment to join a gym or health club. I’m sure there are many of you that have difficulty with exercising, dieting, or working out consistently. With a slumping economy, most people can’t afford gym memberships or buy expensive exercise equipment.
After I invested hundreds of dollars in weight loss and diet products that either didn’t work or I lost the motivation to continue with the programs…I decided to re-evaluate how I view weight loss and fitness. I wanted to start a realistic diet and fitness regiment that I could sustain long-term. I wanted to merge a fitness program into my daily routine that I could consider a lifestyle change instead of a short-term fitness plan. There are creative weight loss and fitness tips anyone can use to help with proper dieting and weight loss without going to the gym or buying expensive diet pills. These are practical and simple tips that will promote long-term success instead of a quick fix. You don’t have to go to a gym to have an effective workout. There are things you can do in your home to get a good workout such as cardio, abdominal, aerobics, strength and resistance training. These are just a few tips to encourage long-term weight loss and fitness:
- Doing various exercises such as push ups, sit ups and aerobics while a television commercial is on. If you’re watching television, there is always time during commercials to be productive.
- When out shopping or doing other business, park further away from your desired place to do some extra walking. We all have to go to various places where parking in a parking are is required. Walking a greater distance than normal would benefit greatly, especially if this is done with consistency.
- Take the stairs instead of the elevator when in facilities that need one to go to another floor. I can confidently say this method helps to build endurance. I feel the burn when I have to go up three to five flights of stairs.
- There are several items in your household that can be used for weight and strength resistance. If you have weights or dumbbells to use that is fine. However, you don’t have to buy weight or dumbbells to increase muscle mass and strength.I use various types of heavy objects in the home to do repetitious exercises which benefits my biceps and triceps.
- Change your diet habits. You can consume affordable healthy foods that will aid in proper weight loss and fitness. You don’t have to totally give up the foods you love…however, consumption of not so healthy foods need to be done in moderation. I enjoyed snacking on sweets and other junk food in the past. I decided to replace high sugar and high fat snacks with healthy snacks such as fruits and some low-calorie snacks.
I have shared some practical tips to promote long-term weight loss and fitness that can fit into anyone’s lifestyle. “People often equate successfully managing your weight with losing a significant amount of weight, but past research has shown that even a modest weight loss of 2 pounds can have clinical benefits,” said Paul Terry, president and CEO of StayWell Health Management. Things things can easily be incorporated into our daily routines. Moreover, there are several other activities that one can do to promote a healthy lifestyle.
Teenage is the phase where one’s body undergoes development both physically as well as mentally. So, it is very important to take care of health and stay fit in this stage. Having a regular exercise into day-to-day activities is quite essential because if not only makes you feel better but rather increases your immune system as well. It drives away your boredom at the same time burns out those extra calories out. So, Read along, to know some fitness tips that may make you pass through this segment of your life very smoothly:
HEALTH TIP#1: It would be a good idea to take up a sport that you would enjoy playing. It is said so because you will never feel the pain the pleasure that you derive out of it destroys the pressure to stay fit.
HEALTH TIP#2: Start, build and Persist. We are not speaking about bingeing, purging and later working out for hours to sculpt to your body. It is all about doing things gradually and consistently. Skipping exercise on some days may prove dangerous for your body.
HEALTH TIP#3: Have a balanced diet. Although, teenager are often said to be the victims of junk food, it is not a bad idea to go for it once in a while. Never make them a part of your regular diet. Have nutritious food and include green leafy vegetables in your diet.
HEALTH TIP#4: Set practical goals and work for them. In this case, never compare with others. It is always good to start with a little rather than ending up into an obese adult.
HEALTH TIP#5: Stay away from addictions of any kind. May it be alcohol, drugs or doing your own work outs. Never get addicted to any kind of activity, may it good or bad, as it will hinder your overall progress. ADDICTION is always harmful.
There is one more general tip for girls. There is a misconception widespread among teenage girls that taking up exercise as a daily activity may turn one’s body muscular or manly making them look like a body builder. But the truth is not so, it is always better to do some mild exercises which will not cause any harm to your “feminine” appearance.